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P90X3 Round 1
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P90X3 Round 1
p90x fitness nutrition shakeology motivation health accountability recipes workouts newbie advice
12/20/13 9:28 AM
So here I am ..a round of the X done then a round of Combat. Down 36 pounds,( a total loss of 66 pounds to date!!!!) unbelievable inches lost ( 10 from my waist alone!!!!) and am already looking forward to what comes after. And for me, that would be to go to the next level...X3. I missed the weight training and now that I am at least in sight of my goal weight I will take on the X3 and use T25 and Combat every once in awhile for some quick cardio and just plain fun ( do love my Combat!!!)

I have been where alot of you are...looking at all those before and after photos at BB, thinking , " Yeah, they might be able to do that, but I can't" and I am here to tell you that you CAN. It is just a matter of picking yourself up when you fall down. When I first found BB, I had pretty good success with Debbie's Slim in Six. Then a job change, schedule changes, financial changes...a mess. What did I do? Did I stay focused on one of the most important things in my life, my health? No, I let my workouts slide as well as my nutrition and ended up almost back where I started.

I've learned from my mistakes. And let me tell you, very few people are perfect so it is ok to mess up once in awhile. The key is to learn from it and keep going forward. Don't stop and don't go backwards. I always say that when you fall off the wagon, the important thing isn't that you fell off...it's that you got back on...even if you got dragged behind it for awhile ( aemoticon

Come join me and lets motivate each other, hold each other accountable and watch those changes happen!
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RE: P90X round 2 coming up!
9/5/11 7:56 AM as a reply to JudyKnowlton.
YogaX done...that was a weak one. Just had problems w/ balance poses. Sleep wasn't greatest last night and long day prior...

breakfast of fruit and cottage cheese.
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RE: P90X round 2 coming up!
9/5/11 7:59 AM as a reply to JudyKnowlton.
Tip #1
To make a delicious low fat mayonnaise simply combine one teaspoon Dijon mustard or one teaspoon satay sauce with low fat yoghurt.
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RE: P90X round 2 coming up!
9/6/11 6:40 AM as a reply to JudyKnowlton.
4.4 mile run this morning..off to eat breakfast, then on to Legs/Back/ARX
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RE: P90X round 2 coming up!
9/6/11 6:42 AM as a reply to JudyKnowlton.
Remember these healthy habits:

Take a daily multivitamin to support your body’s nutritional needs.

Eat protein, healthy fats and complex carbohydrates for breakfast. Simple carbs and sugar fire up your insulin receptors and spark those sugar cravings. Starting your day with a sugary or high-carb breakfast dooms you to a day of up-and-down blood sugar levels — which will drive you to eat too much of the wrong things all day long.

Shop the perimeter of your grocery store — avoid the processed foods in the center aisles. Read all labels and be wary of food that contains aspartame, neotame, saccharin, acesulfame K, or sucralose. No studies have been done on the safety of mixing artificial sweeteners, and who wants to become a living, breathing test subject. So if you consume them, do so prudently.

Minimize or avoid products that have sugar, high-fructose corn syrup or corn syrup near the top of their ingredient list. Sugar can also be disguised as evaporated cane juice, cane sugar, beet sugar, glucose, sucrose, maltose, maltodextrin, dextrose, sorbitol, fructose, corn sugar, fruit juice concentrate, barley malt, caramel, and carob syrup.

Keep a bowl of fresh ripe fruit nearby to snack on, to relieve your sugar cravings. Think primitive and eat fruit that is in season. The fresher the fruit, the more succulent and satisfying it will be. You may find you don’t need anything sweeter!

If you are craving something sweet, don’t feel guilty. We’re often made to feel that avoiding sugar is only matter of willpower, but it’s more complicated than that. Most of the time, uncontrollable or patterned cravings stem from a malfunctioning metabolism or low serotonin. Work on healthy nutrition and you’ll find your cravings will disappear.

Indulge yourself sometimes. Remember, we have sweet taste buds for a reason. Try a piece of fruit first — you may find your craving diminishes. If you still want a piece of chocolate or pie, go ahead! But savor it slowly like a rare treat you may not have again for a while. Once your brain is allowed to fully register the experience, you may find you’re sated after a few bites. And, to help balance out the accompanying insulin surge, eat a piece of protein with it. Just make it a treat, not a habit.

Remember that wine and alcohol are sugar. When it comes to sugar, having a glass or two of wine every day is just like a daily dessert.

Take a short walk after eating and breathe in deeply.

It’s likely you won’t want dessert after all! And if you do, you’ll appreciate it more.

Focus more on what you’d like to cook and eat than what you shouldn’t. If you listen to your body, it may surprise you with a craving for eggs, not a diet soda.
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RE: P90X round 2 coming up!
9/6/11 5:39 PM as a reply to JudyKnowlton.
Hey there Judy! Just stopped by to say Hi!
Great job on starting your own thread.
See you in Wowy. Tanika.
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RE: P90X round 2 coming up!
9/7/11 7:10 AM as a reply to JudyKnowlton.
Great Stuff Judy .. have this bookmarked so I can follow your progress.

I just started phase 2 of round 1 P90X. Order P90X2 a couple of days ago so I am pushing to get done with this round and 1 more befir I start X2!
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RE: P90X round 2 coming up!
9/9/11 3:27 AM as a reply to BHarms.
Good to see you Tanika and Bill! I am stoked too about the X2...it looks crazy so I am hoping I will be ready by the time I get it.

Tip #2
Avoid skipping meals. Eating increases your matabolism, thus skipping meals can 'trick' your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available.


Tip #3
Stuffing vegetables such as peppers and zucchini with tasty fillings of mince chicken, meat or tuna are easy to do and very healthy and low fat.
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RE: P90X round 2 coming up!
9/9/11 3:29 AM as a reply to JudyKnowlton.
My favorite... I halve the recipe

Overflowing stuffed portabella

4 large Portobello mushrooms
1 tsp olive oil
1 zucchini, chopped
1/2 Spanish onion, chopped
1 tbsp fresh minced garlic
1 tbsp balsamic vinegar
1 medium tomato, chopped
2 roasted red peppers, chopped
Handful fresh basil leaves, chopped
1/2 cup whole-wheat bread crumbs
1/2 cup Parmesan or Romano cheese
Sea salt and ground black pepper, to taste



1.Preheat oven to 375°F.

2.Remove stems from mushrooms and set aside. Clean mushroom tops (TIP: Erin uses a mushroom brush) and set upside down on a work surface.

3.Heat oil in a medium skillet. Chop mushroom stems and add to skillet with zucchini, onion, garlic and vinegar. Sauté for about 5 to 7 minutes, until onion and zucchini start to soften. Add tomato and roasted peppers and heat through, about 2 minutes. Remove mixture from heat and transfer to a bowl. Stir in basil, bread crumbs and cheese. (If you prefer a drier mixture, simply add more bread crumbs.) Season with salt and black pepper.

4.Fill mushroom tops with vegetable mixture and bake for 15 minutes or until mushrooms look tender and cheese is slightly melted.
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RE: P90X round 2 coming up!
9/9/11 4:54 AM as a reply to JudyKnowlton.
Hello Judy,
congrats on your success of p90x. I had very similar results in my first round of the X. I completed Insanity over the weekend and just started my 2nd round of X yesterday. I started a thread for motivation and accountability. stop over and check it out.


p90x round 2 9/8 prep for p90x2

http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/126354344
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RE: P90X round 2 coming up!
9/9/11 5:01 AM as a reply to JudyKnowlton.
Hello Judy,
congrats on your success of p90x. I had very similar results in my first round of the X. I completed Insanity over the weekend and just started my 2nd round of X yesterday. I started a thread for motivation and accountability. stop over and check it out.


p90x round 2 9/8 prep for p90x2

http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/126354344
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RE: P90X round 2 coming up!
9/9/11 5:01 AM as a reply to JudyKnowlton.
I will!! And we can keep each other motivated!
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RE: P90X round 2 coming up!
9/9/11 2:53 PM as a reply to JudyKnowlton.
PROTEIN PANCAKE
1 whole egg
2 egg whites
... 1/2 cup non fat cottage cheese
1/4 cup organic or all natural instant oatmeal

Combine ingredients with a few spoonfuls of water. Mix batter well, and then cook one large pancake on a non-stick skillet coated with cooking spray.

Nutrition Breakdown: 313 calories, 31 grams protein, 27 grams carbohydrate, 8 grams fat, 5 grams fiber
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RE: P90X round 2 coming up!
9/9/11 2:54 PM as a reply to JudyKnowlton.
Health Banana oat cookies

3 ripe bananas, mashed
2 cups rolled oats
1/3 C vegetable oil or apple sauce
1 tsp vanilla extract
Can add raisins, cranberries, chopped apricots (chopped), grated apple, cinnamon or nutmeg.
Cook at 375 degrees for about 12-15mins or until lightly browne
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RE: P90X round 2 coming up!
9/11/11 5:33 AM as a reply to JudyKnowlton.
More tips..


Eat three small meals and two snacks daily instead of two or three huge meals.

Drink at LEAST 8 glasses of water a day.

Cut down on hidden calories by substituting things like oil and mayo in your meals. Stirfry with chicken stock instead of oil. Use plain yogurt with herbs to replace mayo. Replace the salad dressing with salsa or hummus...yummy and good for you!
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RE: P90X round 2 coming up!
9/11/11 5:39 AM as a reply to JudyKnowlton.
A little sore today from Chest, Shoulders, Triceps Friday. Yesterday was cardioX but I substituted Tear it Up from Debbies Slim Series. Was AMAZED at how much stronger I am. That used to literally tear me up, but I got thru it without much problem..and even upped the weights to 8 pounds for duration ( if you have ever done the dvd, you KNOW what that means!! lol)

So off for a breakfast of Shakeology, a morning walk with the dog, then on to wowy for Back and Biceps and ARX!!

Have a great day!


Success is a tale of obstacles overcome, and for every obstacle overcome, an excuse not used
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RE: P90X round 2 coming up!
9/11/11 5:40 AM as a reply to JudyKnowlton.
Cod with lemon and capers


Cod is naturally very low in fat. Wrapping it in foil keeps the fish moist without adding large amounts of fat.

By Mayo Clinic staff

Serves 4
Ingredients
4 cod fillets, each 6 ounces
2 lemons
1 teaspoon low-sodium chicken-flavored bouillon granules
1 cup hot tap water
1 tablespoon soft butter
1 tablespoon all-purpose (plain) flour
4 teaspoons capers, rinsed and drained

Directions
Preheat the oven to 350 F. Spray 4 squares of foil with cooking spray.

Place 1 cod fillet on each of the foil squares. Cut 1 lemon in half. Squeeze the juice from the lemon half over the fish. Cut the other half of lemon into slices, place over the fish and seal the foil.

Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.

While the fish is cooking, remove the peel from the second lemon. Take care to cut only the peel and not the pith. Slice the peel into 1/4-inch-wide strips. Set aside.

In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.

In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Serve over the fish and garnish with the lemon peel.

Nutritional Analysis(per serving) Serving size: 1 fillet
Calories 175 Cholesterol 105 mg
Protein 30 g Sodium 350 mg
Carbohydrate 2 g Fiber 0 g
Total fat 4 g Potassium 706 mg
Saturated fat 2 g Calcium 198 mg
Monounsaturated fat 1 g
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RE: P90X round 2 coming up!
9/12/11 3:21 AM as a reply to JudyKnowlton.
Heading out for a day of hiking in Cataloochee, N.C. Amazing how many calories you burn doing hours of mountain hiking!!!

Pictures will be coming!

judy
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RE: P90X round 2 coming up!
9/14/11 3:52 AM as a reply to JudyKnowlton.
Here are nine of the worst offenders on your grocery store shelves.

Yogurt. It starts out as good stuff. Fat aside, there's the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is that straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar and masquerade those carbs as fruit in an effort to make the whole thing more palatable. Have a look at most flavored yogurt and you'll find the second ingredient to be sugar or high-fructose corn syrup. One container of Yoplait® Original Strawberry has 170 calories, with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait's other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry.

Solution: Buy plain yogurt and flavor it yourself. You'd be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste. And while you're at it, choose the low-fat or fat-free stuff. You'll still get all the nutritional benefits.
Wheat Bread. If you're reading this, you probably know enough about nutrition to understand that whole-grain wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber.

But for some reason, manufacturers constantly come up with new chicanery to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as "wheat flour" because, obviously, it's made of wheat. But just because it's wheat-based doesn't mean it's not refined. The distracted shopper can mistake this label for "whole wheat flour" and throw it in his cart. Another loaf of cruddy, refined, fiberless bread has a new home.

Solution: Slow down when you read the label. That word "whole" is an important one.
Chicken. Just because you made the switch from red meat doesn't mean you're in the clear. If you opt for dark meat—the wings, thighs, and legs—you're losing protein and gaining fat. Three ounces of raw chicken breast, meat only, has 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat, meat only, is 105 calories, 18 grams of protein, and 3.6 grams of fat. It may not seem like much, but it adds up.

Solution: Go for the breast, and while you're at it, ditch the skin. It's nothing but fat.
Frozen or canned fruit. Any food swimming in juice or "light syrup" isn't going to work in your favor on the scale. Furthermore, most canned fruit is peeled, meaning you're being robbed of a valuable source of fiber.

Frozen fruit is a little trickier. While freezing preserves the fruit itself, adding sugar during the freezing process preserves color and taste; so many store-bought frozen fruits throw it in.

Solution: Read that ingredients list! You want it to say fruit, water—and that's it.
Canned veggies. "What?" you declare. "There's light syrup in canned string beans too?" Nope—actually, they add salt to preserve this produce. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium.

Solution: Many companies offer "no salt added" options. If you can't find one to your liking, go frozen instead—no salt (or light syrup), or better yet, buy fresh.
Peanut butter. Squish up peanuts, maybe add a little salt. How hard is it to make that taste good?

Apparently, it's so incredibly difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don't know. Some manufacturers, such as Skippy®, are up front enough to admit this and call their product "Peanut Butter Spread," but many others still refer to this sugary concoction as good old "peanut butter."

Solution: Read the label. (There's a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn't be too hard to figure it out.
Juice. The range in the nutritional value of store-bought juices is massive. On one end, you have "fruit drinks" with just a modicum of actual juice in them. On the other end, you have fresh-squeezed, 100 percent preservative-free juices like Odwalla® and Naked Juice®. But no matter which one you choose, it's important to remember that it's never going to be as healthy as whole fruit. And if you're trying to lose weight, it's a flat-out bad idea. First off, it's been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood-sugar spikes. Secondly, you consume it faster and it's less filling, so you're more likely to drink more.

Solution: If you must buy it, go fresh-squeezed, but you're usually better off just skipping it entirely.
Canned soup. As is also the case with canned veggies, you're entering a sodium minefield. Half a cup of Campbell's® Chicken Noodle Soup has 890 milligrams of sodium. That's 37 percent of the recommended daily allowance—and who eats half a cup?

Solution: Read those labels carefully. Most companies make low-sodium versions.
Fat-free salad dressing: Dressing by definition is supposed to be fatty, and thus highly caloric. You use a little bit of it, and in doing so, you get a healthy hit of the fats you need for a nutritionally balanced diet. Unfortunately, people prefer to buy fat-free versions so they can drown their greens while avoiding excess fat. Nothing's free. All this stuff does is replace the fat with carbs and salt, so you've basically gone from pouring a little healthy unsaturated fat on your salad to dumping on a pile of sugar. For example, Wish-Bone® Fat Free Chunky Blue Cheese has 7 grams of pure carbs and 270 milligrams of sodium for 2 tablespoons, which you'll never stop at anyway. Also, given that there's no fat or protein in this particular dressing, one can only imagine what makes it chunky.

Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here's another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It'll coat so much more than tossing will.

And finally, make that salad with romaine lettuce, spinach, or some other nutrient-rich leafy green.
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RE: P90X round 2 coming up!
9/15/11 2:52 AM as a reply to JudyKnowlton.
increasingly is… “health food!” Even more incongruous, many fast food joints are advertising their food for weight loss. Healthy weight loss food at Taco Bell and McDonalds? Is this a positive move to be applauded, is it a big corporate money grab or is it a double edged sword?

Right there at the counter they had the nutrition information sheets:

McDonald’s honey mustard grilled chicken wrap: 260 calories, 9 grams fat, 27 grams of carbs, 18 grams of protein.

That saved him 530 calories. Am I happy there is something with 260 calories on the menu and not just 700 calories across the board? Absolutely. And DO I applaud the fast food restaurants for offering lower calorie choices? You bet, although I’d like to see more one-ingredient choices like baked potatoes, baked sweet potatoes and whole fruit…plus some decent salads).

The big mistake almost everyone is making, even fitness and nutrition professionals who have been blogging about this lately, is that while they are agreeing that it’s nice to have low calorie items on the menu (especially with calories posted), they are calling these low calorie fast food items “healthy choices.”

Some journalists and bloggers have jumped into the fray and cleverly countered…

“These new fast food menu items are NOT healthy, they’re only ‘healthi-ER.’”

I think they are both mistaken.

This food is not healthy nor is it healthier. It’s only lower in calories.

The only way you could say these lower calorie fast food items are healthier choices is in the sense that they can help to reduce total daily caloric intake, if all else remains equal. That could help people lose weight and if they lose weight the weight loss could improve their health. Eating smaller portions of refined carbohydrates or sugars might also be healthier, from a glycemic point of view.

But what if your definition of healthy food is dependent on nutrition, nutrient density and absence of artificial ingredients?

Let’s take a look at that very low calorie chicken wrap. Do you really think it’s healthier just because it’s got 1/3 the calories of a bacon cheeseburger?

Here’s the ingredients straight from McDonald’s website:

McDonald’s Grilled Chicken Breast Filet (wrap): Chicken breast filets with rib meat, water, seasoning (salt, sugar, food starch-modified, maltodextrin, spices, dextrose, autolyzed yeast extract, hydrolyzed [corn gluten, soy, wheat gluten] proteins, garlic powder, paprika, chicken fat, chicken broth, natural flavors (plant and animal source), caramel color, polysorbate 80, xanthan gum, onion powder, extractives of paprika), modified potato starch, and sodium phosphates. CONTAINS: SOY AND WHEAT. Prepared with Liquid Margarine: Liquid soybean oil, water, partially hydrogenated cottonseed and soybean oils, salt, hydrogenated cottonseed oil, soy lecithin, mono- and diglycerides, sodium benzoate and potassium sorbate (preservative), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color). (and don’t forget the 800 mg of sodium).

HOLY CRAP! Shouldn’t chicken breast be just one ingredient… chicken breast?! Isn’t that generally what healthy, whole food is – one ingredient?

This is not food. It’s more like what Michael Pollan would call an “edible food-like substance.”

What about the honey mustard sauce? First ingredient after water is… SUGAR!

The flour tortilla ingredients? Enriched bleached wheat flour, also made with vegetable shortening (may contain one or more of the following: hydrogenated soybean oil, soybean oil, partially hydrogenated soybean oil, hydrogenated cottonseed oil with mono- and diglycerides added), contains 2% or less of the following: sugar, leavening (sodium aluminum sulfate, calcium sulfate, sodium phosphate, baking soda, corn starch, monocalcium phosphate), salt, wheat gluten, dough conditioners, sodium metabisulfite, distilled monoglycerides.

Trans fats? Sugar? Aluminum? Stuff you can’t pronounce and have to look up to find out it’s preservatives and disinfectants?

Don’t confuse the issues: weight loss and health…. Calories and nutrition. There IS a difference!
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