P90X

I have not posted in a really, really long time. I have gotten lazy in the workout and diet department. However, I have been doing P90X for 32 days now and am seeing really huge changes in my body. I think that there is a really great thing to this system that Beachbody has put together.

P90X comes with 12 different workouts so that you can keep your muscles "guessing" at what's coming next. The key to these workouts is "muscle confusion". When your muscles don't know what to expect they respond better to the exercises you are submitting them to. When your mucsles get used to doing the same workouts over and over, they kind of get bored and quit changing. So it is very important to introduce new workouts into your routine. And that is exactly what P90x does. Right about the time that you get used to your routine, they introduce a new workout into the mix and then BAM!! You are thrown for a loop, but even more importantly, your muscles are thrown for a loop. And that is the magic of the X.

I have 57 days to go to reach the end of my first round, but after that I am jumping in for one more. Another great thing about P90X is the fact that you have several options as to what you want to do based on your fitness goals. The basic plan is called "classic", that is the one that probably most people do and achieve all the amazing ripped, cut bodies that you see on the infomercials. There is also a "lean" program that is geared more toward weight loss and toning rather than just getting ripped. That is the one I am doing right now. It has a little more cardio and a little less upper body strength training in it than the classic version. I think that this is a great level to start on especially for women. The third level is the "Doubles". In this one on some days you pull double duty and do an AM workout and a PM workout. This program is to help athelets get into their best possible shape or to help train for some crazy event like maybe running a marathon or doing a triathalon.

So P90X has so many great options for everyone. It is recommended that you have completed some type of physical training before you start in that it is an extreme program. But I say, once you know you can handle getting your heart rate sky high without passing out then go for it!! I cna't wait to see what the next 60 days brings to me. I am so excited about the changes that my body is going through now and about the ones that are still yet to come. I know I have a long way to go, but progress is something that is done one day at a time.

Check out my links to Beachbody and try out some of their products. I promise, no matter what you try, you will love what it does for you.

Getting the train on the tracks

Ok, so I know I have been MIA for quite some time. The truth is, I have really let my weight and my health go to the wayside. I seem to have stopped caring for a while. While I continued working out almost everyday, I did not continue to watch what I ate. And while I have not gained any weight over the last 2 months, I have not lost any either. So, I know where the problem lies. It lies within my own inability to turn down snack food. When it comes to actually eating a meal, I do pretty good. When it comes to "snack time" I would rather chose candy or chips or cookies or something equally as evil. So I have determined that while no one is perfect, I am a work in progress, I just need to work a little harder. I have told my main "eating buddy" that all of our excursions have to end. Or at least we have to go somewhere where not everything on the menu is deepfried or sugar coated. I do have a tendency to eat more when I am in a social setting. I just need to remember the tricks I tought myself when I first started loosing weight. First, I completely quit drinking cokes. It seems like that is a nasty habit that keeps creeping back up into my life. Second, I would put my fork down and count to ten after every bite. This works because it takes at least 20 minutes for your stomach to tell your brain that you're full. Just think how many calories you can scarf down in 20 mins!! Third, I always substituted the french fries for a baked potato. The rest is just all common sense. If it is fried or smothered in anything it is definately a "no". And pay attention to your portion sizes. So, here I go again! Just an old train, trying to straighten myself up on the tracks. Wish me luck!

Snack Time

One of my favorite snacks is popcorn. Many of us eat it, ut we either eat too much of it or not enough. While popcorn can be very good for you, we need to remember about our portion control. A study in a diabetic journal found that people who snack on this crunchy treat get in twice as many whole grains each day as non popcorn munchers. We know that whole grains are good for us. In fact we need only 3 serivings a day to cut down on the risk of heart disease. However, most Americans don't even get one serving in. But there is good news! Every 6 cup 100 calorie bag of popcorn delivers 2 servings of those much needed whole grains. Just be careful and read the lables. Reach for brands that have less than 2 grams of sat fat and 400 milligrams of sodium. One easy way to control this is to air pop your own popcorn. This is my favorite method. I just put 3 tablespoons of popcorn kernels in my popper with just a touch of margarine and pop away. Soon I have a healthy snack with not a lot of calories. Just don't add all that oil on top of it and no sodas!! Drink water, or if you must have some flavor, a Crystal Light or the equivalent will do the trick. Enjoy!!!!

Playing Switch-Up

Last wek I focused my workouts on Debbie Sievers's Slim in 6. I was all gung ho and excited to being back with her. She really is killer. But this week (so far at least) I am doing The Firm. This is not a Beach Body product. It's something that I had before I discovered BB. But they are really great workouts. Those girls really make you work up a sweat. I have enough workouts that I think I could do a workout everyday for 2 months and never do the same thing twice. I know it sounds ridiculous, but I have been a wishy-washy "dieter" for about 6 years and have bought everything I have seen and not stuck with anything until the last 4 months. But I want to say that I don't think it is bad that I have so many workouts. I will never never get bored again. And now that I am really committed to myself I know I will get use out of all of them. I like to say I have workout ADD, which is to say that I tend to get bored with doing the same thing day after day. And there is nothing wrong with that. I think it is perfectly normal. So I have all these workouts available for my use anytime I want to use them. I have absolutely no excuse for not staying on track and interested. Never again! I would like to say that I am done buying workout programs, but I know I would be lying to you. I think it might just be a thing with me kinda like purses and shoes. So anyway, I know that this has been a bit of a ramble, but I wrote all of this to say that if you are bored with your current workout. Even if you have reached a plateau, switch up your routine. I know that all those DVD's can get expensive, but just buy 1 or 2 at a time. Walmart usually has a decent selection of workouts. I also like to look at Sports Authority or Dicks Sporting Goods, places like that. You can find great workouts to add in to your usual routine and keep things interesting. Keep working out, whatever it is that you do to get moving, just move. The results will come!

Why do I Need Protein?

I used to think that protein was just for men. They want to bulk up and be buff. Well, I was all wrong. I have learned many things over the years and one of them is that we all need protein as a healthy part of our diets. Your body uses protein to build and repair tissues. You also use it to make enzymes, hormones and other body chemicals. It is an important building block of bone, muscle, skin, blood and cartilige.

Protein, like fat and carbohydrates, is a "Macronutrient". Which simply means that our bodies need a lot of it. But unlike fat and carbs, our body does not store protein. It must be consumed everyday in your meals and snacks. But many of the foods we eat on a regular basis have protein. You don't have to sit around and eat chicken and steak all day. Protein is found in meats, poultry, fish, green leafy veggies, broccoli, beans, peas, whole grains, nuts. The list can go on and on.

This is not to say however, that you should stick with a high protein diet. That really is not all that good for you. You need to find a way to get a balance out of your diet. You need fats, carbohydrates, proteins, and the vitamins and minerals found in veggies. So, while we as workout enthusiasts like to think that we need all the protein we can shove in our bodies, it's not necessarily true. Just be sure to get a little protein with every meal along with your carbs and veggies. Your muscles will get built. Remember, Rome wasn't built in a day. And neither will your body be. Be patient, eat a healthy diet, exercise regularly, get plenty of water, and plenty of sleep and your body will give you the results that you are looking for.

Get Your Crunch On!!

Hey today as I was doing my Slim In 6 Burn it Up ab routine I was reminded of the fact that I have not always done my crunches correctly and had I not fixed in time I could have caused injury to my neck. So I want to take a minute to help you make sure you've got your form down and are crunching correctly. Not only does it reduce your risk of injury, but it also allows you to get the full benefit of every crunch.

When your lying on the floor getting ready for those dreaded crunches, put your fingertips on the sides of your head right behin your ears. This is just for support of your head. Your brain weighs about 3 lbs not to mention all the fluid around it. So it tends to make that noggin heavy. As you crunch up concentrate fully on using your ab muscles. (Those are the ones in your belly area.) To do that, you want to make sure you have room between your chin and your chest for a tennis ball or your fist turned sideways. You want to really relax your head and neck. If you feel any strain at all in your neck then you are not doing it quite right. This takes a little practice. If you are trying to keep up with a video don't worry about pace until you get your form just right. Remember quality over quantity. Just keep making sure that you relax that neck and let your abs do all of the work. Pretty soon you'll have the six pack you always dreamed of. And I'm not talking about the kind with a plastic ring around the top.

Get Laughing!!

Who knew laughing could be good for more than your soul? It's an all around good for you fun time. It has been found in university studies that a good belly laugh reduces stress. Even jsut imagining a paositive experience brings us hope and even reduces the level of the stress hormones cortisol and epineprine. And we have heard over and over that those cause unwanted belly fat. It also triggers the release of other hormones that optimize the immune system which can ward off unwanted illnesses.

Laughter is good for your...

Social Life: It instantly connects you to other people.

Relationship: Couples who laugh together have a more blissful union.

Health: One dose of nature's medicine reduces stress, lowers blood pressure and boosts your immune system.

Body: A hearty chuckle gives you a mini ab workout and burns calories.

Career: Laughing with your coworkers boosts creativity and problem solving skills.

So now that we know some more good things about laughter, rent a funny movie, enjoy a good tickle time with your lovee, or whatever you can think of to help you to enjoy a good hearty belly laugh. Just remember it's OK to get the giggles. It's actually good for you! So laugh it up!

All information found in Sept. 2008 issue of Shape Magazine.