Thursday, October 15, 2009
I was recently asked by someone who is wanting to get started on their journey to lose some weight about a "free trial" she received. It was for a bottle of Acai pills that are guaranteed to help you lose weight. The thing is that there is a key word in those ads for all those pills people tend to ignore or only read what they want to read. "Help"...meaning "to give assistance" not do it for you.
And honestly, it is not REALLY the folks putting out these ads and pills fault. The one's that say "help", well, that is all they can do.
When I started my fitness and nutrition journey, I began taking green tea pills. And I really, and honestly can not tell you if they have done me a bit of good. I do know that eating better and getting off my glutius maximum (butt) definitely did the job. I still take these pills, but for the health benefits that green tea and the other ingredients of the pills effect the body. Also, there is something to be said for the "Placebo" effect when it comes to health and fitness, as long as it is doing no harm to you.
There are no "magic pills" that you are going to take daily and your fat percentage and weight is going to evaporate with. You cannot take a couple pills and go to Mcdonalds and have a Big Mac and then it just "be gone" because you took the pills. Your body does not work that way.You may see a difference on the scale, but it is more than likely some water gain and it will come back!!!
I can not stress enough the fact that you have to have both exercise and good nutrition to make a permanent dent in your goal. This is how God made the body. If he did not want us to enjoy being active, then we would look like a jello figure.
The Good News
There are some healthy benifits of many of the ingredients in some of these "magic pills"
Acai Berry can't solve all your weight problems. But it can help you in your quest for a slimmer body. To gain positive results, you must take some effort and reduce your food intake and do more exercises; otherwise Acai Berry won't be of much help.
Harvested in the rainforests of Brazil, acai tastes like a vibrant blend of berries and chocolate. Hidden within its royal purple pigment is the magic that makes it nature's perfect energy fruit. Acai is packed full of antioxidants, amino acids and essential fatty acids. Although açaí may not be available in your local supermarket, you can find it in several health food and gourmet stores (often in juice form). A new product featuring the unsweetened pulp is now also available, and I highly recommend that you choose this form of acai.
A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.
The fatty acid content in acai resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.
Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.
Studies show that green tea helps you lose weight by increasing your body's metabolism. Beta oxidation is the process of burning of fat. Green tea helps to convert the stored fat in to energy. Thermogenesis is the process of increasing the metabolic rate of the body. This helps to burn fats faster.
So you see...there are benefits that science is finding all the time. However, the theory that taking these pills or drinking them in liquid form are going to make your tummy go completely away for good...no science in that theory.
If you have seen "The Biggest Loser" (TV show), do you really think they would put themselves through all that if there was just a "magic pill"? Think about that.
"Proper diet and an effective exercise program will be key to wringing the most out of green tea fat burner."
This comes straight from an ad for a green tea pill.
Wednesday, October 14, 2009
1. Which of the following does NOT raise HDL (good) cholesterol?
2.Which food below contains the most protein?
B)2tbsp Peanut Butter
C)1cup Baked Beans
D)1cup Cottage Cheese
3.True or False: Cholesterol-free crackers are a healthy alternative to baked potato chips
4.If you consumed one less tablespoon of sugar in your coffee each day without changing anything else in your diet, you would lose ________ pounds over a year.
5.Consuming low-fat yogurt has been associated with many health benefits. Which of the following is NOT one of them?
A) Protects against weight gain and type 2 diabetes
B) Reduces the risk of high blood pressure
C) Reduces the risk of osteoporosis
D) Aids in the metabolism of food into energy
E) Improves memory and concentration
6.Which of the following foods is HIGHEST in calories?
A.) 1/2 cup granola cereal
B.) 1/2 cup dried fruit
C.) 1/2 cup fried rice
D.) 1/2 cup regular ice cream
7.True or False: Meat, chicken, fish, milk, nuts, tofu, bread, cereal, pasta, and vegetables are all sources of protein.
8.Which of the following activities burns the most calories per 1/2 hour?
B) Watching TV
C) Preparing Dinner
9.Currently, what percentage of total calories in American diets come from beverages?
10. What vitamin can only be obtained by sunlight and supplements?
1. B- although Salmon does NOT increase HDL cholesterol levels, it is an excellent source of omega 3 fatty acids, which help to decrease inflammation in the body and therefore lower the risk of heart disease. Red wine, tofu, exercise, and a healthy body weight have all been shown to increase HDL levels.
2. D- 1cup of Cottage Cheese contains 30grams protein; 3oz of Steak contains 27grams Protein; 2tbsp of Peanut Butter contains 9grams Protein; 1cup of Baked Beans contains 14grams Protein. Meat, poultry, and fish are NOT the only food sources high in protein!
3. False: Just because a food product is cholesterol-free does not mean that it is healthy; it can still be loaded in fat and calories. Food products can only contain cholesterol if they are made with an ingredient of animal origin. However, fat can be present in both animal and plant-based products. Therefore, crackers are not necessarily healthier than baked potato chips. For example, 10 generic cholesterol-free crackers may contain 150 calories and 7.5grams of fat, while 10 baked potato chips may only contain 85 calories and 0.75grams of fat!
4. D- 5 pounds. There are close to 50 calories in one tablespoon of sugar. If one consumed 50 less calories everyday over an entire year (without changing anything else in their intake or physical activity) they would lose 5 pounds
5. E-Improve memory and concentration are not considered benefits of consuming yogurt. However, consuming yogurt has been shown to help protect against weight gain and type 2 diabetes, reduce the risk of high blood pressure, reduce the risk of osteoporosis, and aid in the metabolism of food into energy. These benefits can be attributed to the fact that yogurt is rich in calcium, riboflavin, protein, vitamin D, potassium and vitamin A, just to name a few.
6. dried fruit (260 calories), granola (165 calories), fried rice (135 calories), ice cream (130 calories)
7. True- 1 ounce meat, chicken, fish, nuts, or tofu (7gm protein), 1 cup milk (12gram protein), 1 slice bread (3gm protein),
3/4 cup cereal (3gm protein), 1/2 cup cooked pasta (3gm protien), 1 cup raw vegetables (2gm protein)
8. A-Vacuuming is the most calorie burning activity of the four listed. In a half-hour, a 150pound (70kg) person would burn 85calories vacuuming, 36 calories watching TV, 74calories preparing dinner, and 36 calories kissing. A good idea is to double-task and therefore double your calorie expenditure. If you are going to by lying around on the coach watching TV, you might as well be kissing someone in the process to burn an extra 36 calories!
9. B. Americans currently consume 20-30% of their total calories from beverages. It should be more like 10-15%. If those beverages are sweetened and calories taken in are not burned off, then the body stores them, and your weight increases.
10. C- Vitamin D-Five minutes a day outside of sunlight on your hands and face give you your daily amount of vitamin D needed.
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Wednesday, September 23, 2009
Back in the swing of things! Still adjusting to being a bit under the weather, Jay is still pushing play as usual. Set backs are tricky things that can really get the best of you sometimes. But, you just have to remember that you have to get the best of the set back. Jay is in week 5 of P90X so he has the beginning phase under his belt, so that was a plus. He was starting to see results, enough to make him jump back in and "Bring It". Mama is proud once again!
But not everyone may be at that stage. Whatever stage of fitness you are in, it is important when you have a set back, whether it be from an injury, illness, or even a life event, that you do get back into the routine...once you are feeling up to it. Not everyone has the same gage on that. You know your body and you have to be the one honest with yourself as to when to get back.
He is able to do things I was not able to do at this stage my first P90X round a couple years ago. He is feeling good and is looking forward to the next two months. Makes me very happy.
I have been watching "The Biggest Loser" the last couple of weeks. What a season. Sometimes, I feel their pain like is my own. They are so brave for putting themselves out there and recognizing that it has to be done. I swear, they work harder than any of us normal exercise fanatics. I am in awe of them, really. This show is the best show on TV hands down. It not only shows that you can pick yourself up and dust yourself off and change to a healthy lifestyle, but it does it in the right way. Nutrition, the fitness, the psychological aspect...the whole package. If Jillian Michaels seems "mean" sometimes, it is because she cares like a mama who knows if she does not succeed by helping this person, then she is partly responsible for putting them six feet under. Tough love baby! I love how Jillian and Bob are a tag team this season. It is like the super forces for fighting obesity have united. I love it.
Kudos to every contestant on that show. It is not the money, you can see and hear it in there faces and voices. It is their life they are fighting for.
I know, Dancing With The Stars is awesome too. And it really whips those stars into shape. And as far as cardio...gotta love dancing. I do it all the time. I have Dvr-d mine, but please, if you have not seen Biggest Loser, just watch it once. It will truly inspire you! Tuesday at 8pm.
Tonight is Chest Shoulders Triceps plus Ab Ripper X tonight for Jay. His arms are really shaping up. His triceps are looking awesome.
Since I am in my last recovery week, I am doing KenpoX, which I love.
Until next time...Have a Fit-Fabulous Day!!!
Monday, September 21, 2009
I'mmmmmm Ba-ck!Week 5 and day 1 of P90X. I am in my last week of P90X. My how time flies when you are having fun. ☺
I have not blogged for the last few days with good reason. Jay had a horrible sinus infection. I know...some of you are thinkin' he should have still brought it. And honestly, before I started P90X the first time, I had repeat illnesses all the time. Even my first phase of P90X, I remember being sickly right out the gate. But, as a mommy, sometimes we do what we gotta do. I don't have the luxury of getting sick and laying down. And I am not whining, just stating a fact for myself. With that being said, I bet everyone out there is thinking I gave Jay a hard time. Completely wrong. He managed to make it to Wednesday and did his thing even though he was quite miserable. The next day, he felt worse and we had a parade that we went to that evening, so I let him slide. By Friday, he was so miserable and achey, he broke down and went to a doctor, thinking it was the flu. Thank goodness..it was a chronic sinus infection...lol! So he is now on antibiotics.
He was feeling so deflated and frustrated. He thought he might be undoing everything that he had done the last three weeks. NO...silly. I would say that a large percentage of first time P90X-ers have small or even large setbacks. But the important thing is that you get back in there when you are feeling better. To each his own. I was not about to tell Jay to go through the motions when HE did not feel up to it. It is after all, about you and no one else. I told him to just jump back in when he is ready...no worries.
Sunday came and he did just that. It was supposed to be rest day, but he felt like he could do something, so he did. He did Kenpo X and really brought it and afterwards felt so much better. So he is back and ready for phase 2. I am very proud of him for committing. Many would get frustrated and give up. Kudos to my hubby! ♥
On a side note, I have not had those same seasonal illnesses since I started this fitness journey.
No 30 day pics...I will wait another week to make him feel more comfortable with his progress.
Tonight for Jay is Core Synergistics and I will be doing Yoga.
Wednesday, September 16, 2009
Not much to report today on the Jay P90X front. he did his Core Synergistics last night without any hesitation.
I did my Plyometrics and later tried out one of the Dvds in the P90 Master Series...Sweat 5-6. Really enjoyed this one. What is not to love, Tony Horton and his humor, my Beachbody sponsor coach Traci Morrow, and some butt kickin' fun! It is what I would categorize as maybe "Intermediate" Three rounds of three different moves for three sets each. As Tony says, he is a fan of 3's. My favorite was the last move, "Knee Jump Kick" Nice fun move. I got these Dvds a while back, but have been spreading them out a little lately. They are pretty awesome. P90 Master Series Plyo Legs is super sweaty fun. I kinda like it maybe "just a tad" over P90X Plyo, but it is really a toss up. I guess I kinda gave you a little review there...lol. Really if you are looking for something that is not quite as extreme as P90X, the P90 Dvds or the P90 Master series are both great. The difference is that P90 like P90X, has a little program guide that you can follow. And all the Beachbody programs come with Michi's Ladder, which I discussed in a previous post here.
So, today is Kenpo X for Jay and Back and biceps plus Ab Ripper X for me. I am excited to get to Sunday for Jay's 30 day pics. I want him to really see what he has accomplished so far. You see so much more in a 30 day photo than you see everyday.
Have a super fit day! ☺
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Tuesday, September 15, 2009
Our Son and His "Interpretation"
of a Yoga Meditation at Age 8
Well, well, well....Jay broke down and did "Patience Hummingbird" (Tony Horton One On One series) as his yoga program last night.I am a proud wife today! He went into the room commenting on how "sissy" he thought it would be and came out 36 minutes later and said, Wow..that was a nice stretch. So I got him doing yoga which is an accomplishment for Jay and for me. ☺ Next time I will work on Yoga X.
Tonight is the season premiere my favorite show on TV, "The Biggest Loser". If you must watch a TV show for a whole hour or so, this is a great one. It makes me get up and work with them. Do a little chair dip or two, some abs on floor or standing. It just makes you feel good. These people are just amazing. What they have been through in life and their obstacles sometimes just bring me to tears. It really does start in your head. So for most, they have to tackle what brought them to that weight and unhealthy lifestyle as part of their journey.
They are bringing back some of the contestants from previous seasons to give them a "second chance" so it will be interesting.
If you are not spending family time together and you have the time slot available, (the kids should be asleep). It is a good and positive thing to see...watch tonight on NBC.
Talk about accomplishments. Jay and Yoga, The Biggest Loser contestants, and me who was a bit melancholy about my current 90 days coming to a close in less than two weeks. But then I got a little message from Tony Horton himself...
When one door closes another one opens. Sadness turns to celebration. You're right, it's up and away to the next thing. The Plus and OOO are great additions to the X. P90X workouts and my jokes will always be there to visit again... Tony Horton
Yesterday at 6:20pm
Needless to say, I feel ready now to go forth with my next program. ☺
Today is Core Synergistics for Jay...he is a pro at that one now...lol. And I am Plyometrics...I will be covered in sweat from head to toe. Have a super fit day!!! ☺♥☺♥
I have added a fan page to FB called "Positive Impact", so it puts all my fitness and nutrition info and tips in an easy access place.
I still have my separate info pages:
Monday, September 14, 2009
Rest Day at Ritter Park Sunday
Today starts Jay's Week 4...Amazing! I am going into Week 12...I am still in disbelief that it is almost the end of this round of P90X for me.
That means it is time to plan out my next program...I will keep you posted.
Saturday we both did Kenpo X and as always, very fun and sweaty. Now Jay, had some more Boom Boom Pow afterwards and hopped on his spin bike for about 45 minutes. Unbelievable this guy that put getting into shape off so long. He is on Fi-re! His week will be recovery, but it isn't rest by any means. Just a bit less intense weights. Today we are back to Yoga X for him. I have got to get him doing yoga! Wish me luck, I am going to have to use reversed psychology or some sort of competition technique, but rest assured...tomorrow WILL be about how Jay did yoga...lol. Tony, HELP!!!
I have been thinking about something all weekend. My extremely fit friend, who is also a Beachbody coach, posted pics of her children doing some P90X moves with huge smiles on their faces. I have thought about this in passing before, but it really hit me ...As parents, we need to exercise ourselves and set good examples for our children. This allows them to begin good habits that are healthier and hopefully they will continue to be a fit people into their adult years. It is like when we teach them at a very young age to brush their teeth daily, we can incorporate the importance of exercise and being fit if we make it a part of their daily routine.
They really want to spend time with us at an early age. My four year old and my 13 year old love to "hop" in and do P90X workouts with me. My son is just loving my P90X pull-up bar. He even had me video tape him doing a workout. My daughter has her own names for some of the moves we do together like Monster Tires is now Monster 3-D tires. Make it fun! They copy us and soak every good and bad habit up at that young age, especially before Kindergarten. Try and make fitness part of your family time. Instead of a board game, pop in a dvd like Tony (Horton) and the Kids or if you have a WII, purchase the Fit or Active game. My four year old loves yoga on WII FIT...I wish her daddy would embrace the yoga...lol.
The thing is, our bodies are meant to move and when we get older, our jobs tend to have us sitting way too much, then we come home and sit more in front of the TV or even sit in a car waiting on our kids to finish their sports practices...WE SIT ALL THE TIME!!! Our bones and muscles get "creaky" and "rusty". But if we start exercising, they get strong and flexible again. Allowing us to do so much more in everyday life.
We must not let our kids sit playing video games for hours. I am not knocking video games totally, just limit it and get your kid outside with you and shoot some hoops. It will make them smile and you will too!☺ Part of the reason you are tired all the time is because you are not active...if you just get up and start moving, you will find that your body may get a second wind. A Really Good second wind! Of course what you eat helps too, but I won't go there...today.
I am going to focus a bit on kids fitness now so I am adding a Positive Impact:Get Kids Fit link to my arsenal of blogs. I feel it is very important to get the message out that WE MUST END CHILD OBESITY, and it starts at home. I will have local activities that kids can do when I find them and also, I will be happy to come out to your child's school or a church, or any organization and workout with the kids. Check it out if you are interested. I will post kid and fitness blogs, articles, and tips.
Have a Fit and Fabulous Day!!! ☺
Learn about the coaching opportunity and Beachbody.
The Monday webinar is tonight. If you want to join me, send me an email: firstname.lastname@example.org
Saturday, September 12, 2009
Winding down week 3 for Jay this weekend...Whoopee! I am finishing week 11 and am really now just realizing just how close I am to my big P90X finish. It has flown by. It is really cool to see how a person's body and abilities can change by having Jay doing his first round of P90X or any fitness program for that matter and me, who has done this for a while. I was Jay my first round. Learning the movements, trying brand new things I had really never seen before, and finding the new strengths I had in me to "Bring It" just a little more each time. It is the perfect program for goal setters. Because it is absolutely do-able. You write your reps and weights down and each week you can see what you did the last time and you have made notes about how difficult or easy each set was and adjust. "How do you know what you've done, if you don't know what you did?"...that Tony and his quotes...lol...makes me smile. ☺ So each time you do it, you can set a goal that works for you and it is the best feeling. You may be going along doing the program one day and, Boom, you are able to do something you could not on day 1 or even 25. I really can not think of another home fitness program that can deliver that kind of accomplishments. You literally get stronger and stronger, even if all you do is the modified moves that Tony Horton has put out there for you, you will soon be doing the moves without any modifications. I know this not just because of my personal experience, now I see Jay doing the same thing. Incredible!!! As Tony says "Do Your Best...And Forget The Rest". And that is really all you have to do.
Jay did Legs and Back plus Ab Ripper X. He can't quite do the unassisted pull ups yet, he is making the modification for that, but he is using weights with his lunges and calves now and he did not the last couple times. Ab Ripper X was something he struggled with pretty much all the way through, an now he has got all but one move down. They are not perfected yet, but he is on his way. Although, I have to tell you this...Tony makes a comment at the beginning of Ab Ripper X, "This ain't no Ab Ripper 100 or 200...." I was telling Jay last night that there is another oblique move that Tony does in Ab Ripper 200...Jay says "WHAT, you mean there is really an Ab Ripper 100 and 200???" I could have done that instead"...lol....but he is glad he did not. He is coming along splendidly. I am so proud. I know I keep saying that, but it is true. He gets a little break in the upcoming week as far as pull ups and lots of weights, but is no vacation. Make no mistake recovery week does not mean sit around and rest. You still are working on the core and flexibility.
Today is Kenpo X. Jay seems to really get into this one. It is quite fun. Everyone have a super fit and fabulous weekend!☺
If you are interested in learning more about P90X, Beachbody, or what I do as a coach, check out "Get Fit With Artist Mom". I offer free classes, workout group and home party opportunities as well as fundraisers.
Thursday, September 10, 2009
Week 3 day 4 for Jay and week 11 day 4 for "MOI". ☺
Woot, woot!!! It is Yoga X day! Now if you asked me a little over a month ago if I was a yoga fan...."not so much" but PLEASE embrace it. It does so much for stretch, balance and flexibility. You really get a good sweat going too. Even more of one than in a moderate cardio program sometimes. I hope I can get Jay to "embrace" the yoga tonight. At least try the Tony Horton One On One series "Patience Hummingbird" I keep mentioning. Only about 36 minutes. Really nice for beginners.
Last night, Shoulders and Arms plus Ab Ripper X went smoothly. Jay really brought it again. I could tell because, once again, I heard grunts from the other room. And when he came into the living room afterwards, he flexed his "guns" for me with a big grin on his face....lol...I love it. ♥ I am so glad he is having fun with P90X.
I want to make a statement about P90X and Beachbody today instead of my usual thoughts on nutrition and fitness I usually write. Beachbody is a company that is built on people that truly want every person in this nation to become fit and healthy. We are a group of moms, dads, people college aged to senior citizens, different races, ethnic groups and all occupations, etc...you get the picture. We are "just regular people". Some of us are just happy to use the products and some of us want to help motivate and coach people to reach their goals. And when we actually sign up to do that through Beachbody, they pay us through commissions, bonuses, and other nice perks. Here is the thing though, we all work together, no "I" in "TEAM". No one is upset if someone else gets a customer over them, if another person goes farther in the company than another...we want each other to succeed. It is true!!! I have met so many awesome people through Beachbody... they make me want to strive for the next level all the time. I love each and every one of them. ♥ And anyone out there that is buying a Beachbody product and does not go through a coach and buys from QVC, or the Beachbody.com site....that is fabulous!!! It just helps this whole family of people grow. It really does not matter where or who you buy it from..(as long as it is legitimate of course)...JUST BUY IT. It will change your life!!!
Look at me, I am a muralist by skilled trade, but here I am trying to motivate people to get fit and eat healthy. I never thought this person would be ME.
So wish me luck tonight with Jay and yoga. I hope he gives in, he won't regret it I am sure of that. Everyone "Bring It"!!!! ☺
If you are interested in learning about Beachbody or coaching:
Wednesday, September 9, 2009
Jay pushed himself something fierce last night!!! He did his Core Synergistics and caught me doing Tony's "One On One" Core Cardio Intervals earlier that evening and guess what, he did that too....WOWY! That was almost an hour and 40 minutes of total body and core. Not bad for week 3 day 2...ehhh? I am sure that is not going to happen everyday, but on those days you feel a little something extra...Just Do It! At least try it...you might surprise yourself. I did the same thing yesterday only my first was Plyometrics.
P90X....I am still amazed everyday how this one program keeps me coming back. Of course by now I have done every workout in two rounds, but it does the job, has an incredible trainer pulling and pushing you to do your best, and the view ain't half bad either.
☺ Yes, I ♥ Tony Horton. It was not until very recently that I figured out why, specifically. I mention in all my profiles that I wasn't sure what it was about him. A couple weeks ago, I attended one of my Beachbody coaches' weekly webinars.
Which, by the way, if you would like to attend one, they are usually every Monday evenings (6Ce and 9Ea)you get a presentation about being a Beachbody coach and the incredible opportunity to "Get Fit And Get Paid", at the end, you can ask my coach Traci questions.
Back to why I ♥ Tony. At the end of the webinar, the two coaches put up a short video clip of Jack Lalanne. Does anyone remember him? He has the Jack Lalanne juicer on TV. But what he is most famous for was his morning fitness show. You can find clips on the web. Bam...that was it! He instilled into me years ago as a child the importance of fitness and being active. He is fabulous! So I ♥ Jack Lalanne too! Tony is this generation's Jack. And I think that what it means to me is something a little deep. You see, my grandfather and I used to get up on Saturday mornings and exercise along with Jack. It is really funny where the mind can take you. I have always been a believer that everything has "cause and effect". In this case, I think I found my cause and effect. I know, it is a Buddhist way of looking at things, and I am not a Buddhist, but I am definitely someone who believes that there are paths in life and we are responsible for which path we take...I like Robert Frost too...lol. It is always nice to have one of those "epiphany" moments where you say to yourself...Oh...that is why...Ahhh..I am sharing this personal moment with you as an example of how, you sometimes in the beginning, only know the surface "why" and that is okay. It is a good start. One of the most popular sports and fitness phrases you hear is "Dig Deeper". I think we all owe it to ourselves to "Dig Deeper". Physically, Mentally, and Spiritually. It was just by chance that I found my Jack/Tony link, just like I am surprised each phase of P90X that my body and mind is still changing for the better even after three years of doing this. It really is about pushing farther than you think you can. Set a goal and go past it, if only just a little. Don't we try this exercise in life sometimes? We try and stretch our budget, push our kids a little farther in school or sports, or do something extra to get a job promotion. If we can do that in other activities and situations, let's try and do it with our fitness and nutrition.
Today is Shoulder and Arms plus Ab Ripper X for both of us. I can't wait to see how Jay "Brings It". ☺
Instead of a photo today, I am leaving you with a clip of Jack Lalanne. Enjoy! ♥
Tuesday, September 8, 2009
Change is good. Commitment to a change....even better.
It is P90X week 3 day two for Jay and week 11 day two for me.
The Beachbody motto is...Decide.Commit.Succeed
I think it is a perfect motto. It covers all the phases of starting and maintaining a workout program or regimen. Many of us want to do something to make a change in ourselves for the better, whether it is a change on the outside, inside, or both. And many of us begin that journey . It starts out fine, but somewhere along the way, we lose our drive, Life happens, busy schedules, peer pressure, lack of motivation...the list goes on and on.
As kids, we go to school because well, our parents tell us we have to. Because they know something we do not in the beginning. It is for bettering ourselves. We are learning not only academics that will help us succeed later in our lives, but also the keys to wellness, hopefully. Through a daily routine of Physical Health..i.e. Gym, Mental Health...through our brain learning new things and applying them, and Social Health... or friends and teachers.
It is a balance of these three components that make wellness in a person. This is necessary to succeed in living our life to its capacity and achieving happiness. So why is it that for most of us after we graduate or our time at school has come to an end that we stop balancing these three steps to wellness? Because we have no one there telling us, we have to "just because".
We have to be that person for ourselves. But if we are lucky to have someone to coach us through, that is a bonus. For those that do...awesome. For those that do not have a support person but absolutely has made it to the Decide stage, I would love to help you. I am always here, just drop me an email. Really, I want to help you!!! I can help you Commit.
Jay is in between Commit and Succeed. He is still going strong. More confidence everyday and there is more happiness showing through. When he did Core Synergistics yesterday...he really was impressed with himself. I am having the best time helping him do this. He takes medication for high blood pressure and I am really looking forward to see what his Doctor says the next visit which is coming up soon. I will keep you posted. In the meantime, he is just plowing through the P90X program.
Today is Cardio X and for me, Plyometrics.
"You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face."
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Anything you want to know about coaching or Beachbody:http://getfitwithartistmom.blogspot.com/
Monday, September 7, 2009
Happy Labor Day to all!!! At least I hope everyone has the day off or part of the day. ☺
Day one and week three is here for Jay. I am week eleven. I am not going to focus so much on the workouts today as much as some points I want to make about following a program like P90X.
I touched on the subject of nutrition and fitness going hand and hand in a previous post. You must follow the rules for both if you want to get the results you desire.
With every change you make in the very beginning of a program, you have to make a commitment to yourself that you are going to stick with the plan. For some this comes easy, but for most of us, not so much. The P90X program for example has a pretty good size nutrition guide with it. It maps out for you the amount of each food group you should be eating for each of the three phases of P90X and sample menus of foods you might eat as well as recipes for them. It gives you an "Eating Out" guide. If you must, lists popular restaurants and what you may be able to eat. Most important. You are given a tool called "Michi's Ladder".
This is 5 tiers of foods. The top two tiers are the best foods and then it goes down to the bottom or the "Newburg Tier" i.e. Alcohol, cake and candy, hot dogs, fried foods, etc. If you follow the top two tiers, you would have a near perfect diet. I know how hard it is, I really do. When I started my first round of P90X, I had my top three weaknesses that I told myself to totally stay away from and then I managed to cope with the rest.
My suggestion, take a look at Michi's ladder and make a list of foods that are on all five tiers that you "think" you can not live without. Next, make a list of the foods on there that you think you would be willing to try. Then look at what you have written. If you cross off everything that is not on the top three lists, what do you have? You may find that you can take the foods you have left and do just fine. Or, if your list contains mostly the bottom two tiers, then you are going to have to sacrifice and dig deeper to make it work. But , YOU CAN.
The first 30 days is important. Do not falter, but if you do, just write it off and stick to the plan.
You have to think of it this way. Your body is a car. A beautiful fine machine that requires TLC, fine tuning, and the best of care and maintenance. Breakfast for example, it is called "the most important meal of the day". But has that ever been explained why? The reason is this, you sleep, hopefully for 6-8 hours. In that time, your body is making lots of changes, I will discuss in a later post. So when you wake up, your tank is on empty. There is nothing in it to fuel you at all. If you were to wake up and go try to start your car on an empty tank, it would not go. Sure, it would try and start and sputter, but no go. Your body is the same. If you do not have a healthy breakfast, your body will go into survival mode. It will store only what is vital for survival...FAT...80% to be exact by the time you get to lunch. Basically you need to keep your body fueled. So eat your three meals you have always been told, but add healthy snacks in between to keep that fine machine running.
The reason this all has me up in arms again, Jay went to the store with me yesterday and he really has been eating what the book says. However, he has three days off and holidays, family and group gatherings do this "black hole" thing and sucks you in. And we are about to go full swing into them. Holidays mean, mess up my meal plan big time for a lot of folks. And, I gave him a test. He said he wanted beer, I gave him the look...lol...and then I lovingly said, it is up to you. ☺ He failed, and purchased his 6 pack. It is up to us though, no one else to stick to our plan....remember that. I can not be with Jay 24 hours a day and it has to be the commitment of the person setting the goal to do it for themselves. I know, one beer sounds harmless. The thing is if you break one habit, then others follow. We ate dinner, and later when he should have grabbed maybe some natural granola or an almonds hand full, or a yogurt...he grabbed shelled salted peanuts and two beers. And did he know better, yes...he snuck the items away from me like a child. People have to stick with the good habits.
He feels horrible today, but it is all good. Today is another day and we go forward. I am not meaning to sound like a "school marm"...I did not scold him at all. I am just using the example for people that may have done the same. The blog is about Jay and P90X and I think it requires an honest representation of what it is like day by day. Everything I know and have learned has been from experiences, good and bad. I have not been perfect in my journey, I think there are few that are, we are all learning together. So hopefully, I am helping someone see that if they have had a slip, it is ok and not the end and time to pack it up, just move forward. Or, prevent someone from making the slip. Unfortunately, the lesson is that good habits are easier than bad habits to break.
And today, we have Core Synergistics for Jay and I have Chest and Back plus Ab Ripper X. Believe me, Jay will probably burn all that goo from yesterday off and today's too.
Have a great day and enjoy every moment! ☺
If anyone is interested in being a Beachbody coach, send me an email. There is a team webinar tonight. A powerpoint presentation that explains the opportunity in detail. Following the presentation, you can ask my coach Traci any questions.
Sunday, September 6, 2009
Rest day!!!!! Of course if you have been following along, that does not necessarily mean"REST". I am not sure what the day has in store yet, but I am going to tackle "Patience Hummingbird" yoga, from the One On One series. And Jay is going to get he and our son, Jacob tubes for their bikes. Which means biking is on the menu today for Jay.
Yesterday was Kenpo X for both Jay and I. I did a short workout of abs in the AM, I just felt like it. And then took out Pre K daughter school clothes shopping. Then I jumped in with Jay last night to do Kenpo together. He is getting much more coordinated with the moves. The only comment I have for newbies is to listen to Tony closely. There are some moves that you need to twist and pivot your hips and there are some later in the workout that you are just moving your upper body or torso. I was kinda glad I did the workout with Jay because it seems he had been moving his hips the whole time for every move. He might have hurt himself if that kept up...lol...but I gently explained it to him and it made sense to him and relieved him at the same time. ☺ It was a sweat fest. That is one of the best routines in the P90X program. Generally, you burn more calories in a kickboxing cardio than a regular cardio, but when you add some of Tony's yoga moves in with it...WOW. It goes fast and leaves you thinking, "is it over already..." but it definitely does the job. FUN ☺
Jay will be going into his third week....hooray! And I will be doing week eleven. Sadly, mine is coming to an end a lot faster than it did in the previous round and each workout that I used to watch the time clock, have each been getting shorter and shorter. I guess this means that I am getting stronger...Yay! I will tell you this before ending today, I thought it would be fun to take our daughter on the bus to the mall yesterday because she was a little upset that this year she was not going to get to ride the school bus. So on our way home when she was too tired to walk the whole way down our street, I placed my 47 pound daughter on my back (a visual would be Luke Skywalker carrying Yoda...he~he), I was holding her big full shopping bag in one hand, and my backpack (hate purses), in the other hand, and ran the rest of the way home...about 10 houses. She asked me why I was going so fast, and I replied, the faster I go, the faster we get home...lol. I really do not think that could have been done a month or so ago. That was a lot of combined weight and a major balancing accomplishment. A car passed us, I am sure they were thinking I was looney, but hey, what fun I had. ☺
Monday is Core Synergistics for Jay and I have Chest and Back plus Ab Ripper X.
Continue to have a fit and fabulous Labor Day Weekend! Go Outside and Play!!! ☺
I have added a question and answer link to my "Get Fit With Artist Mom" link. If you have a question or concern about fitness or nutrition. Maybe you are concerned about what you are eating or maybe your exercise routine feels a little strange, just leave a question in the comment box or email me. Go to:
For info about Beachbody products, fitness/nutrition classes, or coaching, go to:
Saturday, September 5, 2009
Finishing up week two of P90X today....GO JAY!!! Woot!
I am so proud ☺ Legs and Back was last night plus Ab Ripper X. He is still using the chair to assist him on his pull-ups, but hey, when I tackled my first phase way back, I have to admit that I would forward through the pull-ups. Then I started using the resistance bands. Now is a different story almost three years later. Unassisted pull-ups baby!
Like I have said before, it just takes time and patience, but you will get stronger each time. Who da thunk?
I got my Tony Horton One On One dvd "Patience Hummingbird" (yoga) yesterday. I love that every month I automatically get a brand new TH workout to add to my collection. Very reasonable too ($20.00) Even cheaper for me because I am a Beachbody coach. ☺ I hope to get to it this weekend. I will let you know.
I will make this a short post. Jay is progressing well. I have noticed he is starting to slim down even more in the torso. Two more weeks and I will post pics. I am finishing my 10th week and getting stronger. I up-ed my weights this week for Back and Biceps. I made a lot of faces and grunts, but it was fun. ☺
Kenpo X is the workout for both of us today and Jay has a three day weekend, so I am sure there will be bike riding and maybe some running. Yay!
Just a little FYI, I have added a new link on my "Get Fit With Artist Mom" page that you can ask me questions about fitness and nutrition or even Beachbody stuff. I will do my best to answer and if I do not know the answer, I will try and find you one elsewhere. So if you have a concern or question about what you are eating, calories, a workout that might be feeling strange, or you are interested in starting a program and need help picking it out or even coaching leave a question in the comment box or email me.
Have a wonderful Saturday! ☺ I know I will. Go Outside If You Can And Get Active!!!
Friday, September 4, 2009
Ok, so I took a day off from my blog ☺ But, I did not take a day off from my P90X schedule and neither did Jay. So first things first.
I am posting a note from Tony Horton for you this morning. It is one of my favorite statements that he has put out on facebook. It goes like this:
"Life with exercise creates a completely different journey than a life without it. Making the time for exercise means that you're setting an intention to have a great life. Life without exercise means you're setting an intention to miss out on a better life. The quality of your life improves with exercise and it will get worse without it. Period! Your weight loss is a minute piece to the overall health and fitness puzzle. Every time you exercise you improve your fitness, healthy and quality of life. You always feel good afterward and you allow your mind and body to become less vulnerable to illness and injury. Every day you decide NOT to exercise your health, fitness and quality of life diminishes. You become more vulnerable to illness and injury and the energy and enthusiasm (feeling good) for a better life is not there. This is true for everyone. No exceptions.
Make a plan, stick to the plan and do it... forever!" TH
Okay, I realize that people are busy. We all are. And I know it is hard work starting a fitness and nutrition regimen. I also know that everything worth anything in life is usually something that has been received due to hard work and effort...Nothing in life is truly free of that. So why do we put these things on the bottom of our list sometimes...because "Dang" it is HARD! And unfortunately, we can not see what the lack of these things are doing to us on the inside.
As children our muscles, bones, and joints are moving around all the time without any effort. As we get older, our lifestyles in the way that our bodies move have drastically changed. We just don't move around as much because we are busy with trying to be a successful adult. But, we have failed as an adult to understand just how important it is to keep moving our body. The more we sit and do nothing, the more our bodies get stiff, lose flexibility, and our insides just literally start to deteriorate. That is why it is so hard in the beginning. Had we not have stopped moving in the first place, it would be much easier to do things like P90X.
And look at the difference in general (there are exceptions), of a person's disposition when someone is making fitness and nutrition a priority and someone who is not. You will find that the one who is eating better and exercising is much happier. I am not trying to make people "drink the happy kool-aid", I am trying to explain in more latent terms that it is fact, not fiction that it is critical that we all stop sitting and thinking about starting something, we need to act on it. It is never too late when it comes to age, size, or gender. That is not an excuse. There are 60 year plus people right now even doing P90X. Seriously, I have videos and photos. ☺ Just do it! There is something for everyone, and if are not sure, I will help you, remember that.
Back to Jay. He is still loving P90X. He makes it harder to write someday because there is less effort everyday getting him to do it, so nothing much to report, so I am tying to give you all some tips in between. Wednesday was Shoulders and Arms plus Ab Ripper X. And last night was his Yoga X night. Wednesday, went smooth. Thursday, he decided to ditch yoga once again for the spin cycle. I still feel that is fine. He will still be gaining flexibility in other workouts. You really can not force yoga. Part of the yoga experience is your mind set. So I am giving him some more time to get there. I did my Yoga X and right before bed, I decided to do power half hour stretch (30 min) just because I wanted it. I literally almost fell asleep on top of my leg doing a stretch last night. So relaxing.
I did P90X almost three years ago for the first time. When I started, I had never done any full fitness routine, never did a nutrition plan. My idea of watching what I ate was eating chicken not fried, but I still ate sugar treats and loved me some fried appetizers. Mmmm...now that I know the science and can make myself visualize what it doing to me. "Fuget about it!" Anyway, it was the toughest thing I had ever done, but I had my reasons that gave me the mind set to push through the workouts good and bad. That is what it is all about our "Why".
For most, it takes 3 to 6 months doing a routine to make it a lasting way of life. A lot of times, people start and stop many times. That is why it is crucial to have someone, in most cases, to support you. Whether it is family, a friend, or a personal trainer...or even a coach like me. ☺ But you have to Commit, Decide, and Succeed. You are responsible for you.
Jay has so far made the commitment, and I am his coach. I am keeping him accountable and day by day, I see a change for the better in confidence and a happier attitude. My sister in law like to refer to him as "Eeyore" when you talk to him sometimes. You know that "how are you"..."I'm okay, I guess" response. Soon, I am hoping to call him "Mr.Sunshine"...lol..he is getting there.☺
I had a fabulous and fit birthday yesterday. Thank you all for your birthday wishes! ♥ I sure do not feel 41, I feel more like 18. But I have a second chance to do it right. Move, Shake, and Push Play. That is what I will do now. I hope you do the same. ☺
Wednesday, September 2, 2009
Another workout, means another day of choosing to extend your life. Profound, huh? Well, I didn't come up with it (Tony Horton, of course). But I do believe it is true. I will expand on that subject in a future post.
Jay is P90X day three of week two....Wow. Once again, went in there and did his Cardio X like a trooper. No prodding necessary. When he was done, he looked like he had stepped out of a pool. It is a great combo of plyo, kenpo, and various other moves that keep you moving and a groovin'. It is one of the shorter P90X workouts, but it really removes the DNA. ☺
Jay has been telling the guys he works with that he is doing P90X, which means that if he feels confident now to say it out loud, he is serious about it. Kinda, a bragging rights guy thing. Us gals usually let other females ask us "what the heck have you been doing to look so good". Plus the confidence we have shows on our faces in the form of a smile. ☺ Let's face it, alot of times there is way more jealousy between woman then between men. So we like to keep things on the QT ...lol...However, some females have the "if ya got it flaunt it" attitude. My feelings are that I want to share the fact that I FEEL better inside... and looking better, well, that is a plus. So that is why I show pics of myself. I simply want others to become more healthy and fit minded so I try and lead by example. Remember, this is the gal who left her head out of her original before pics....I was not feeling any confidence at all. That leads me back to Jay, confidence is good, it makes us strive harder and reach our goals plus set new ones.
Tonight for Jay is Arms and Shoulders plus Ab Ripper X. I did Back and Biceps plus Ab Ripper X. I love strength training, but I did Plyo last night and I was burning, burning...and that was good.
Have a wackodoo Wednesday everyone...makes me think of "Wacky Jacks", my favorite Tony move. ♥ "Pain is temporary. Quitting lasts forever." (Lance Armstrong)
Tuesday, September 1, 2009
We are on week 2 day 2...in case you have lost track ☺ I am week 10 day 2.
Jay is Cardio X today and I am Plyometrics.
Although, Jay will have some Plyo snuck into his cardio. That Tony is a sneaky one.
Back to Monday (last night). Fish and veggies for dinner last night, NO BREAD. As Jay had his carbs for the day following the phase one P90X nutrition plan. Yes, Jay is doing the nutrition with me. His is different at this point because of the different phases and type of P90X program each of us are doing.
You HAVE to do the nutrition if you want the results. I can not stress that enough. Now, I am not saying that you won't lose some weight and even gain some muscle mass, but you WILL NOT BE RIPPED! Or even all that toned.
This is a mistake people often make when starting a fitness program. They get all excited an buy a 60 or 90 day program thinking that just because they do the workouts, they are going to look like the people in the dvds. And I am not saying that if you do the nutrition too that you will look like a fitness model after one round of anything. It all depends on where you started. But one thing I do know is that you will be much closer to your goal if you do both. It does take discipline and is not easy at first. For some us of us, the area we live in is a good example, eating out is the thing that has become our social life and entertainment as well. Ooh, look at that food! People can't wait for the next course to arrive at the table, like dinner and a show, only the show has become THE DINNER!
I am not knocking eating or dining out at all. Believe me...I like to eat ♥ But, we need to make better choices when we do eat at a restaurant. Hold back on appetizer. Have a broth based no cream soup, and please stay away from FRIED! I do not care what establishment tells you they are health conscience and does not use trans fat....they are LYING. Any thing other than a natural fat (IE. olive oil, avocados, coconut oil...are examples) is bad. If they don't use trans fat, what do you think they are frying it in. It isn't air. That is my rant on food. It seems I have gotten off the subject a bit. So I digress. Follow the nutrition plan that you paid for when you ordered your workout program, it is there for you to use. And that is how you REALLY get results.
Back to Jay ♥
His little run on the trails the day before got the best of him and his tendons on the tops of his feet were on fire all day. Now he couldn't blame it on my precious Tony...☺
He once again stepped up to the plate and "Brought It". Core Synergistics. His comment when he was done, "I could do alot more moves this time, I even was able to lift myself up better with Superman/Banana"...Makes me smile ☺ I actually thought it might take another week before he noticed a difference. Awesome. He is still sore today and more than just his feet, but it is all good. He was going from the bathroom today to the bedroom and paused and posed to see if I was looking...lol...I smiled at him and said "Wow" ♥ No, there is not much physical difference yet, but his mental state is definitely changing for the good. Tonight is Cardio X, as I mentioned, and it will be a sweat fest.
Until Wednesday...Don't hate me 'cause I am happy ☺ ☺ ☺
Monday, August 31, 2009
Sunday P90X rest Day? Not exactly.
It started out slow, like most Sundays do. I was up early while everyone else was snoozing. I knew Jay had a bike ride tentatively planned as I mentioned yesterday, but he had been so sore, I wasn't sure. Everyone started waking up and ate their breakfast. Jay said he was still super sore, but he was determined he was going to get on the bike.
He was planning on our son Jacob joining us, but Jacob had ran the day before and wasn't feeling a bike ride was in his day's agenda. So, Jay asked if I wanted to go. Sure, I said. So Jacob agreed to watch Julianna our daughter so we could have a couples bike ride. ♥
We went to Barboursville Park, which if you do not live around here, is a sweet park with soccer fields, a lake with a run/walk path around it, and many hiking and bike trails throughout. Very nice. ☺
Jay and I started on the bike trails for about 45 minutes and then Jay asked if I would mind exploring the trails by foot. We started hiking for a few minutes and then...BOOM...Jay took off running! I have been married to him for 16 going on 17 years and have NEVER seen him run. So I followed him through the trails up and down the hills and we had a blast. Of course when we could finally see our car, I ran right passed him and blew him away...lol...Just so he knew that I was the "runner". he~he
Then, we headed back home and picked up the kids to go to Ritter Park after lunch, which is the main Park everyone flocks to to do their running/walking. We played on the dinosaur playground with our daughter and then we all went on a walk exploring again.
So, rest day does not mean, be a couch potato. It means you have a choice today to do what you want.
The moral of my story today is, yes...P90X did prove extremely rough on my poor Jay last week, but a week ago...I really do not think he would have ran at all. I told him I would not tell on him, but he said the sappiest thing to me yesterday as we were running, "I would rather run with you, than away from you"....Awwww...ain't that sweet ♥ So I will take him up on that and hold him to it. He has chosen to take this fitness journey with me and I will keep him accountable this week.
Today is day one and week two...Core Synergistics for him and in my first day of my 10th week, Chest, Shoulders, and Triceps plus Ab Ripper X.
Until Tuesday....Have a wonderful Fresh Start Monday! I am waiting for you ☺
BTW, I have added another site to my list. It is to explain Beachbody and what I do as an Independent Coach. Check out the site...looking is FREE!!!
Sunday, August 30, 2009
I said I was not going to blog about this subject until Monday, but while it is fresh on my mind from last night...here it goes.
Today is officially "Rest Day". It does not mean you have to rest, but it is okay with Tony. You can do X Stretch if you feel your body needs a good stretch, which it probably does after the first week. Just do not over do anything if you choose to do an exercise routine, because your body has this day on the P90X schedule to recover and that is a good and necessary component in a program like P90X. I think Jay has a bike ride "planned" and I will probably do a 20 to 30 minute lighter cardio, just to make my body wake up. However, Jay said to me at bedtime last night, "I feel like I have the flu". Which was code for, the first week of P90X made me sore as heck...lol
Last night, Jay came in the door saying he was sore and he could not believe how sore he was. Consider your body has been used to working only a particular group of muscles in your body over and over when you have been cycling. And when you are doing that activity, you are only using a small amount of the muscles inside that group of muscles. Take your thighs, there are four main muscle groups just in the thigh, but they break down into smaller groups. This is why P90X gets the job done.
Tony has you working all the angles of the legs when you do Legs and Back, which is what Jay had done the night before. So one might think that he was using all his leg muscles to cycle, and you do use quite a bit, but not all of the muscles in the different angles. And doing the same exercise routine with the same movement everyday, is like taking a particular medication for a while and it not being as effective after long periods of usage. Lance Armstrong does not just ride his bike everyday dude ;=) It is still early, and he has chosen to sleep in. I am waiting to see how he feels this morning after...♪ dun, dun, dun ♫....Kenpo X last night.
Well, he did Kenpo X, reluctantly. He was sore and tired, but once again, my positive reinforcement kicked in and he did the workout. "Come on, sweetie, last day of the first week and then ya get a day off tomorrow"...yay Team Anderson!!!
It was pretty rough for him. It is tough getting some of those kickboxing moves down, especially if you have not dabbled in the martial arts. So he was a bit frustrated, but I reminded him that my moves were a mess in the beginning. That is why you have pause and why you have to believe Tony when he says it is fine..."Do your best and forget the rest"...You are not on stage somewhere performing. This is for you and only you, and jeez, if it were easy then you would be doing the Ab Rocket and not see the results your whole body is going to have in 85 days ☺
My assessment of my husband's first week....AWESOME ☺ It is so hard to get through the first hoops. Your mind is all over the place. One day you are psyched and ready to go, and the next...you are like crap, I don't want to do this, it is hard. Then you think Ooh, this is fun, then...I don't think I am seeing any results yet....lol...IN THE FIRST WEEK ?!? The one thing you do feel is accomplished. I am excited to see how the next week goes for him. He is right on schedule as far as how my first week went, feeling the same emotions. You just have to trust what people say about the program. And Jay saw how I transformed and was still going through all that in his head. Anything that is worth while as you know has bumps, but is rewarding at the finish. ☺ So, until Monday...for real this time...Have a fit and fantastic Sunday.
Saturday, August 29, 2009
Day 5 of P90X....in the books! Last night went very smooth. Jay came home, ate, waited an hour and then he "Brought It". I mentioned yesterday that I thought he would like this one. Legs and Back plus Ab Ripper X...one of my faves because I be loving the calves ☺
I only was beckoned to the room once last night to demonstrate the 3 way lunge with kick move. The rest he handled on his own. I did hear from the next room (I like to be in close range in case I have to call 911...lol) a couple of bad words, but he was a trooper. When he was done, he told me he was not good at the pull ups and he still isn't quite able to handle all the ab moves, but heck, he has only done Ab Ripper X twice now and it "ain't no Ab Ripper 100 or 200 it is 325 ab moves"...as Tony says at the beginning of the workout. So I think he is progressing splendidly. As for pull ups, this was his first time using the pull up bar...it aint for sissys. Anytime you try, you are accomplished. "Do Your Best And Forget The Rest"(TH).
I did the workout also yesterday, and I am trying to push a little bit more every workout since this is my last phase. ☺
Tonight for Jay is Kenpo X which is a kickboxing/yoga type of workout. It is awesome and you really burn some calories and rid yourself of unwanted DNA in this one ;=) I am going to WOWY the Team Beachbody (virtual) gym to do my Kenpo X as soon as I am done blogging...Yay!
Until Monday (tomorrow is rest day)....don't forget to think about what you can do today to make your life more balanced. The definition of Wellness is the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.
Have a SUPER SATURDAY!!!
Friday, August 28, 2009
Steve Edwards Rebuttal to The Infamous "Time Magazine" Article...as in in the original Beachbody Newsletter.
Does Exercise Matter for Weight Loss?
By Steve Edwards
I'm sure by now many of you have seen the recent cover of TIME magazine stating that exercise doesn't matter for weight loss. As you might imagine, we at Beachbody are a little incredulous at this premise. After all, we have reports from thousands of individuals who've used exercise to dramatically change their bodies. Could we be the ones who are mistaken? Could all of those transformations have happened from dietary change alone? Today, let's take an analytical look at how we lose weight.
This article is going to deviate from our usual approach. As a person who has spent most of his life altering human physiques, I'm going to deconstruct the TIME article from top to bottom and try to make some sense out of what seems like a very unlikely premise. Let's begin with the tagline:
" . . . because exercise makes us hungry or because we want to reward ourselves, many people eat more—and eat more junk food, like doughnuts—after going to the gym."
Could it be true? After all, exercise not only makes you want to eat more, but it requires that your body consume more calories to recover from a breakdown of body tissue. What's unclear at this point is where the "junk food, like doughnuts" came from. My experience with Beachbody customers (and others over the last 25 years) is exactly the opposite; exercise actually leads to better eating habits because a body in tune with its needs craves healthier foods. But this is the tag line of an article that's going to circulate worldwide. Certainly, the author is about to present some compelling evidence for his argument. John Cloud proceeds to inform us:
"One of the most widely accepted, commonly repeated assumptions in our culture is that if you exercise, you will lose weight. But I exercise all the time, and since I ended that relationship and cut most of those desserts, my weight has returned to the same 163 lb. it has been most of my adult life."
His personal example of how exercise has not helped him lose weight seems to have left him rather bitter. "I have exercised like this—obsessively, a bit grimly—for years," he states. "But recently I began to wonder: Why am I doing this?" To me, it revived memories of Gina Kolata's best-selling drivel from last year blaming the obesity epidemic on our genes, where her entire argument was based around her brother training for a marathon and losing only 3 pounds. But certainly, the cover story of TIME wasn't going to be based on one man's personal weight loss odyssey.
If only Cloud and Kolata were members of the Message Boards, we could have told them how to break plateaus using a simple periodizational approach. Of course, this may have hurt their bank accounts, but at least they'd be less disenfranchised with the fitness industry, as well as a lot healthier.
But I digress. Next, Cloud states:
"Still, as one major study—the Minnesota Heart Survey—found, more of us at least say we exercise regularly. The survey ran from 1980, when only 47% of respondents said they engaged in regular exercise, to 2000, when the figure had grown to 57%."
At least he used "at least say," because other studies don't back this up. In fact, numerous studies published this decade show that children exercise somewhere between 20 percent and 25 percent less than they did in the 1970s, while only eating approximately 3 percent more calories. Statistics tell us that childhood obesity rates are over 30 percent nationwide, and over 40 percent in some demographics. Obese children are 99 percent more likely to wind up as obese adults than non-obese children. In fact, we don't need statistics to tell us this at all. We just need to be observant. The absence of children playing in the streets, the empty bike racks at schools, the prevalence of video games, and the increase in things to watch on TV should make it easy to draw this conclusion sans further input. Using this background, Cloud gets down to the nitty-gritty:
'"In general, for weight loss, exercise is pretty useless,' says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher."
This seems like a pretty bold statement. The physiological response by the body to exercise is to increase its metabolism. All other things being equal, this leads to weight loss, and there is no scientific evidence to refute it. The only scenario when it would not help is one where an individual consumed more calories than they burned off. But not only would they have to exceed the actual caloric burn of the exercise, they'd have to eat beyond the additional physiological changes the body makes to recover from exercise. And while it feels as though we're getting to the point of the article, caloric consumption in Cloud's view is always only weighed against calories burned during exercise. Furthermore, this premise dismisses the findings of at least three long-term studies done between 1997 and 2008 that show exercise is extremely important for maintaining a goal weight after weight loss.
But I'm getting ahead of myself. Cloud goes on to tell us:
"Today doctors encourage even their oldest patients to exercise, which is sound advice for many reasons: People who regularly exercise are at significantly lower risk for all manner of diseases—those of the heart in particular. They less often develop cancer, diabetes and many other illnesses."
So he's advocating exercise, apparently, just not for weight loss. Odd, when two of the diseases listed above are directly related to obesity. Regardless, this dubious setup allows Cloud to drop his bomb, which is based on spotty science and conjecture:
"That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder."
For scientific evidence, Cloud uses a study out of Louisiana State University [LSU] that showed women on an exercise program didn't lose much more weight than a group who wasn't on an exercise program when their diets weren't monitored. Of course, the women on an exercise program still lost more weight; it just wasn't very significant. But without factoring in diet, it's hard to say what went on within this group. Surely, the dietary component of a weight loss program is important, but stating that exercise is making weight loss harder seems like a stretch, especially when citing a study where the group that exercised still lost more weight. This extrapolation was summed up well in Denis Faye's blog The Real Fitness Nerd:
"Claiming that exercise isn't effective because people use it as an excuse to otherwise misbehave is like claiming a medication isn't effective because patients don't follow the directions properly."
The conjecture continues, as Cloud continues mentioning cravings for various junk foods whenever the topic of exercise comes up. For example:
"In 2007 the American College of Sports Medicine and the American Heart Association issued new guidelines stating that 'to lose weight . . . 60 to 90 minutes of physical activity may be necessary.' That's 60 to 90 minutes on most days of the week, a level that not only is unrealistic for those of us trying to keep or find a job but also could easily produce, on the basis of Church's data, ravenous compensatory eating."
But physical activity is defined as any type of movement that increases your heart rate over time, so he's using the American College of Sports Medicine's guidelines for undefined exercise, making a jump to suggest this should happen at intensities that cause us to pig out, assuming those exist in the first place. This is in contrast to studies that show compensatory eating happens more regularly among sedentary groups. Regardless, it's virtually impossible to prove that moving our bodies more will make us "ravenous," especially when Cloud's still only referencing the LSU study.
His next leap of illogic jumps the shark:
"If you force yourself to jog for an hour, your self-regulatory capacity is proportionately enfeebled. Rather than lunching on a salad, you'll be more likely to opt for pizza."
Cloud provides no rationale for this. Maybe he would opt for pizza, as we can only assume. But no evidence is presented as to why someone would do this other than a paper published in Psychological Bulletin in 2000 that claims self-control is like a muscle: it weakens each day after you use it. How he came to the conclusion that this would lead someone to eat pizza as a post-workout snack is anyone's guess because, unfortunately, he doesn't attempt to explain it. It's just his opinion.
Next, he attempts to make his point using some science:
"Yes, although the muscle-fat relationship is often misunderstood. According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle—a major achievement—you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that."
Cloud's flippant dismissal at the end of this paragraph could be taken as self-mockery because no one can convert fat to muscle. The physiological process does not exist. You can lose fat (atrophy) and gain muscle (hypertrophy), but you can't convert one type of body tissue into another. Furthermore, the Columbia research has not been proven conclusive. Brad Schoenfeld, in an in-depth review of the TIME article on his blog Workout 911, cites two studies showing far greater differences in metabolic properties.
"In a study done at Tufts University, Campbell and colleagues reported an increase in lean body weight of 3.1 pounds after 12 weeks of strength training increased resting metabolic rate by approximately 6.8%. This translated into an additional 105 calories burned per day. Do the math, and that equates to approximately 35 calories burned for each pound of added muscle. A study by Pratley and colleagues came to a similar conclusion on the topic. A similar four month strength training protocol resulted in a gain of 3.5 pounds of lean muscle. Metabolic rate showed a resulting 7.7% increase, correlating to a metabolic-heightening effect of muscle of approximately 34 calories."
Cloud does manage to quote a lot of credentialed people, but he does so in a way where he either uses their quotes out of context or he interprets them in a way that's just plain wrong. For example, let's use his analysis of why running could be worse for weight loss than "sitting on the sofa knitting."
"Some of us can will ourselves to overcome our basic psychology, but most of us won't be very successful. 'The most powerful determinant of your dietary intake is your energy expenditure,' says Steven Gortmaker, who heads Harvard's Prevention Research Center on Nutrition and Physical Activity. 'If you're more physically active, you're going to get hungry and eat more.'"
True, you will be hungry and might eat more. What he leaves out is that not only can you eat more, but at some point, you need to eat more to lose weight. At Beachbody, this is one of the most difficult principles we have to teach our customers. At the beginning of an exercise-induced weight loss program, we restrict calories. As a person's body composition changes, so does that person's need for caloric consumption. It's not uncommon for our customers to double the amount of food they need to eat to keep their weight loss moving once they get into good shape. This simple physiological fact renders Cloud's argument moot.
And not only do individual caloric needs change, but so do nutrient needs. In my experience, the need for more nutrient-dense foods seems to create cravings for healthier foods that are nutrient dense. And since these foods tend to be less calorically dense (because they are often plant based and contain fiber), the most common scenario among our customer base is that people become less hungry over time because they're eating foods which keep them full longer.
Cloud follows this with an about-face, making a point that if people moved more, they could exercise less. Ignoring the fact that all movement is considered some form of exercise, Cloud uses some studies that showed kids who got less recess time spent more personal time exercising, and thus stayed on par with their weight loss, than those who got more recess—not exactly a damnation of exercise.
Then he actually champions exercise with the following statement:
"In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal Neurology found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week."
This seems like a strong testament from an article that began as anti-exercise. He further drives home the need to exercise with the following paragraph:
"But there's some confusion about whether it is exercise—sweaty, exhausting, hunger-producing bursts of activity done exclusively to benefit our health—that leads to all these benefits or something far simpler: Regularly moving during our waking hours. We all need to move more—the Centers for Disease Control and Prevention says our leisure-time physical activity (including things like golfing, gardening and walking) has decreased since the late 1980s, right around the time the gym boom really exploded. But do we need to stress our bodies at the gym?"
Huh? Who defined exercise as the need to "stress our bodies at the gym"? Wasn't this the same guy who had just told me that I'd be better off knitting than going for a run? It seems like the entire point of the article was for Cloud to publish an excuse so he wouldn't have to go to the gym anymore. He then proceeds to ask himself this exact question.
"This explains why exercise could make you heavier—or at least why even my wretched four hours of exercise a week aren't eliminating all my fat. It's likely that I am more sedentary during my nonexercise hours than I would be if I didn't exercise with such Puritan fury. If I exercised less, I might feel like walking more instead of hopping into a cab; I might have enough energy to shop for food, cook and then clean instead of ordering a satisfyingly greasy burrito."
The funny thing is that over the course of the article he actually seems to have convinced himself that he should exercise, only differently. He simply became befuddled on the type of exercise that he should be doing to get rid of his belly. It's more like an article to promote periodizational exercise, even though he doesn't mention it. He admits his confusion:
"Actually, it's not clear that vigorous exercise like running carries more benefits than a moderately strenuous activity like walking while carrying groceries."
Here we would agree, as it is unclear, especially without defining the intensity of the run or the amount of weight in groceries being carried. Not to mention the duration or the way you structured your daily tasks. What's become clear to me, by this point, is that the author needs a personal trainer. But he doesn't need one who takes him through workouts; he needs one who would plan an effective program for him. Cloud sums it up:
"In short, it's what you eat, not how hard you try to work it off, that matters more in losing weight. You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain."
Again, he has it wrong. He's admitted a need to eat better and to exercise; he simply doesn't understand the process. All his self-flagellation reminds me of the colloquial definition of insanity, "doing the same thing over and over again expecting a different result." What this author really needs, if he wants to lose his belly, is a Beachbody program.
References: W. Campbell, M. Crim, V. Young, and W. Evans. "Increased energy requirements and changes in body composition with resistance training in older adults." American Journal of Clinical Nutrition. 60: 167–175, 1994.; T.P. Ballard, C.L. Melby, H. Camus, M. Cianciulli, J. Pitts, S. Schmidt, and M.S. Hickey. "Effect of resistance exercise, with or without carbohydrate supplementation, on plasma ghrelin concentrations and postexercise hunger and food intake." Metabolism. 2009 Aug; 58 (8): 1191–9.; D.L. Ballor, et al. "Resistance weight training during caloric restriction enhances lean body weight maintenance." American Journal of Clinical Nutrition. 1988 Jan; 47 (1): 19–25.; R.W. Bryner, et al. "Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate." Journal of the American College of Nutrition. 1999 Apr; 18 (2): 115–21.; C.C. Curioni and P.M. Lourenco. "Long term weight loss after diet and exercise: a systematic review." International Journal of Obesity (Lond). 2005 Oct; 29 (10): 1168–74.; J.E. Donnelly, et al. "Muscle hypertrophy with large-scale weight loss and resistance training. American Journal of Clinical Nutrition. 1993 Oct; 58 (4): 561–5.; D. Faye. "Time Magazine's Lame Excuse Not To Exercise." The Real Fitness Nerd. August 10, 2009. http://thefitnessnerd.blogspot.com/2009/08/time-magazines-lame-excuse-not-to.html.; G.R. Hunter, N.M. Byrne, B. Sirikul, J.R. Fernández, P.A. Zuckerman, B.E. Darnell, and B.A. Gower. "Resistance training conserves fat-free mass and resting energy expenditure following weight loss." Obesity (Silver Spring). 2008 May; 16 (5): 1045–51.; N.A. King, M. Hopkins, P. Caudwell, R.J. Stubbs, and J.E. Blundell. "Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss." International Journal of Obesity (Lond). 2008 Jan; 32 (1): 177–84.; C. Martins, L.M. Morgan, S.R. Bloom, and M.D. Robertson. "Effects of exercise on gut peptides, energy intake and appetite." Journal of Endocrinology. 2007 May; 193 (2): 251–8.; W.C. Miller, D.M. Koceja, and E.J. Hamilton. "A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention." International Journal of Obesity. 1997; 21: 941–947.; R. Pratley, B. Nicklas, M. Rubin, J. Miller, A. Smith, M. Smith, B. Hurley, and A. Goldberg. "Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-year-old men." Journal of Applied Physiology. Jan; 76 (1): 133–7.; A.S. Ryan, R.E. Pratley, D. Elahi, and A.P. Goldberg. "Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women." Journal of Applied Physiology. 1995 Sep; 79 (3): 818–23.; B. Schoenfeld. "Is Exercise Derailing Your Efforts to Lose Weight?" Workout 911. August 12, 2009. http://workout911.com/?p=347.; X. Wang, M.F. Lyles, T. You, M.J. Berry, W.J. Rejeski, and B.J. Nicklas. "Weight regain is related to decreases in physical activity during weight loss." Medicine & Science in Sports & Exercise. 2008 Oct; 40 (10): 1781–8.
Well, we are now officially at day 5...yay team! Yesterday was Yoga X day. Nothing exciting happened really except my hubby decided to replace yoga with spinning. I really can't say much about that. He burnt his calories, he just did not stretch all that much or take it to a peaceful state of mind, well I guess it was for him ☺. But, Yoga for people that have never done it, especially males (I think), is a bit unappealing. Even I was not such a big fan of the thought of yoga. As I mentioned in a previous blog, Tony sneaks yoga into most his workouts. If you have not done yoga, it will suprise you. You really burn the calories because you are holding those poses and keeping your core so taut that beads of sweat roll down me quite often. It really does help you with your other workouts. I fought the idea, but I see a big difference.
So hopefully, next time Jay will give a little. I let him slide last night, because, I know how much he loves the bike and he has worked very hard this week.
I get the Tony Horton One On One program DVDs (about 20.00 a month)sent to me with a monthly subscription. They are usually about a half hour of familar Tony Horton moves but revved up. They feature Tony in his workout room at his home. Only him, the camera guy (Mason), and you. They are awesome additions to the P90X library. If you feel like giving a little more one day, just pop one in the DVD player and go for it. He has them broken down into muscles groups or workout subjects like Intervals or Yoga. Which is why I am bringing it up now...next week when I get my new OOO Dvd, I will recieve one called "Patience Hummingbird". It is about 30 minutes of yoga. So, next week when Jay has to suit up for yoga, he could opt to do it instead of Yoga X. I guess it is my plan more than his at this stage, and he may suprise me and try Yoga X, but I have a back up...lol...
Now as for me, I did my Yoga X, but then I decided to try something else. With my last One On One Dvd, I got a preview of a new upcoming Beachbody workout called "Rev Abs". So I pushed play and did the 39 minute Phase One program. I think it is going to be a pretty good program for beginners that want to concentrate on their abs and core. This was the Phase One routine, so it did not challenge me all that much. I sweat a bit, but not like doing Tony Horton's ab programs like Ab Ripper X. However, Phase 2 and 3 could probably do the job, I imagine. This is why I think it will be great for those just starting out. It does not come out until November, but it is definitely something to look forward to and consider.
Today is Legs and Back Plus Ab Ripper X for both Jay and I. Pretty sure he will really like this one. He likes his legs because of the cycling, so this will be something that appeals to him. It will be the first workout he will use the Pull Up bar, but there is a modification with the bands as well as using a chair to assist you with pull ups. So it is all good.
☺ Have a great Friday everyone!
If you are interested in the One On One program:
There are promos on You Tube, Team Beachbody ( go to my coach site and sign up free)
and I put the latest one on my facebook page.