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Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
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Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
nutrition coach help accountability bring it! getting started commit information equipment 1st time p90x questions 1st time insanity 1st round of turbo fire advice support 1st round
10/28/12 7:05 PM
Hey There Fellow Team Beachbody Enthusiasts!!!!!
Time to get
FOCUSED!




Alpha Wolf Fitness
What does ALPHA WOLF FITNESS STAND FOR? Let me explain…

A Leading Physical Habitat Adapting
Warriors Of Living Fit
Featuring Idealistic Total Nutrition Exercise Success & Satisfaction“

We will be starting this round the week of Oct 29th, 2012.

ARE YOU READY TO GET INTO THE BEST SHAPE OF YOUR LIFE? READY TO BRING IT, TO REALLY DIG DEEP?
DO YOU HAVE QUESTIONS, NEED ANSWERS, NEED SUPPORT?

If you answered YES....
JOIN
our group - ALPHA WOLF FITNESS

We will help you succeed. We have done multiple rounds of Beachbody fitness programs and we know what works and what doesn't work. We will push you beyond what you think you are capable of and when you emerge on the other side, you will be completely transformed.....

It doesn’t matter if you are doing P90X/Insanity/Turbo Fire/Power 90/Ten Minute Trainer/Hip Hop Abs or any of the other great Beachbody fitness programs available. Whether it's your first time, second time trying, or you have completed a Beachbody fitness program and looking to do it all over again, EVERYONE is welcome.

Don’t be shy – join us! We are just a bunch of ordinary people looking to reach our personal fitness goals by using Beachbody fitness programs as a means to do it. Our group ranges from people who finished programs like P90X, Insanity, Insanity: The Asylum, Power 90, Slim & 6 to those that just opened their Beachbody workout DVD's for the first time a few days ago.

You can try these programs on your own but why? "Life Happens" and when it does sometimes we need support and motivation to continue on our fitness journeys. This group will offer support, motivation and information on how to get over those "Life Happens" bumps in the road. If you have any questions, concerns or just want to throw in your support to others - this group is for you!

Don't be worried if you start late, that just means that there is more of us that can help get through P90X. We will share success stories and who knows you may make a friend for life while getting into the best shape of your life!

Before you start there are some things you need to know.

POSSIBLE EQUIPMENT LIST

For those doing fitness programs like P90X, Power 90, or even Insanity the Asylum you are going to need some equipment. Other programs like Turbo Fire and Insanity require no equipment (unless you want added intensity).

Dumbbells - You can use good ole fashion regular dumbbells from Wal-Mart or you can go to the extreme.
& or
Resistance Bands - The resistance bands serve as great and affordable alternatives to weights and dumbbells. They allow for more flexibility and easier storage as well. WARNING: This is something that you do not want to go cheap on. Some of the group members purchased the cheap ones thinking they were saving money and they broke. If they break, you cannot do the workouts!

Chin-Up Bar - A good ole fashion chin-up/pull-up bar found at any Wal-Mart or Target store will do.
Push-up bars – The over the door pull-up bar above can be used on the floor as push-up bar.

Yoga Mat - You can pick up a good ole fashioned Yoga mat from Wal-Mart or Target.

Heart Rate Monitor: Unfortunately you can't go cheap on these. Some members tried to go cheap to save money and ended up paying more in the long run. If you are going to invest in a heart rate monitor invest in a good one. You will greatly appreciate your decision in the end.

NUTRITION


This is the most important part of ANY workout program! Following the recommended nutrition plan is crucial to the success of the program. Planning and preparation are key ingredients for success. This is not as hard as it seems. If you need assistance on recipes for meals, post your needs on the thread and someone from the group can share with you some recipes.

OPTIONAL NUTRITIONAL SUPPLEMENTS


Shakeology®, The healthiest meal of the day. Want a simple way to transform your health? All it takes is one glass of Shakeology® a day. This ultra-premium nutritional health shake contains the world's most powerful superfoods. It's the perfect combination of antioxidants, phytonutrients, enzymes, prebiotics, protein and many rare ingredients – including adaptogens, camu-camu, and sacha inchi – giving you the essential nutrients you can't get from an ordinary diet. Replace one meal a day with Chocolate or Greenberry Shakeology to increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.* and it's just 150 calories.


Whey Protein®, - You may find that you need to take a supplement like this to reach the necessary Protein levels found in P90X's Fat Shredder Phase. Protein use is desirable immediately before and after exercise to help refuel recovering muscles. You can purchase this through TeamBeachbody or get it at any GNC, Wal-Mart, even some supermarkets are carrying whey protein.

Casein Protein®, - As stated above, rapid protein use us desirable immediately before and after exercise to help refuel recovering muscles, but delayed digestion and absorption may be more beneficial at other times; including bedtime when your body typically goes for hours without food. Casein proteins are acid sensitive and thicken in the stomach. Because of this, it can take more than twice as long for Casein to be broken down into its amino acid subcomponents than other proteins. What does this mean to for you? You are burning calories while you sleep!

Now that you got the proper equipment and nutritional requirements out of the way. What next?

WRITE DOWN YOUR GOALS!!!!


Use the SMART acronym to help you make sure that you are creating something that you will actually DO!
S = Specific "I want to lose weight," is not specific Say “I want to lose 30 pounds in 90 days.”
M = Measurable Anything that you can measure, you can accomplish.
A = Attainable Is it possible to attain your goal?
R = Realistic "I will be strong enough to lift a car” … not going to happen. Make sure your goals are based on reality.
T = Time Limited Give yourself a deadline. In fact this has already been done for you by the folks that created Your chosen program be it 60 days 90 days etc.

TAKE A BEFORE AND AFTER PHOTO AND WRITE DOWN YOUR BEFORE AND AFTER MEASUREMENTS.

Take photographs of yourself along with writing down your before measurements. At 0, 30, 60 and 90 Days THIS Step Is a Must you do not have to share the photos or info ) but comparing the before and after photos will show you how much progress you are making and is often the biggest incentive for you to keep moving forward!!

TAKE THE FIT TEST

Take the fit test prior to Day 1. This will give you a foundation to judge your fitness level.

TRACK YOUR PROGRESS DURING THE WORKOUTS

Use the workout sheets to track how many reps you completed, how much weight you used and as you progress through the program, try to do more than you did the previous time..

Below is a link to the workout sheets including hybrid schedules and Fit tests

Link to All Workout sheets

TRACK YOUR NUTRITIONAL PROGRESS

LOG IN YOUR NUTRITION knowing what you eat and when will help you track your calories, protein, carbohydrates, fats etc. Use phone apps such as P90X for iphone (which syncs directly with team beachbody) or MYFITNESSPAL (which syncs to their websites) to get a well documented list of what you ate and when you ate it. Keeping track of calories is critical to the success of your personal fitness goals. These apps (including Calorie King) are also useful when you are out at a restaurant and you need to know if the food you are ordering is within the limits of the guidelines set forth in the P90X program. You could seriously damage your progress by ordering something that is high in calories and fat


SO YOUR READY TO WORKOUT....THINGS YOU SHOULD KNOW

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. There are numerous studies out there on whether or not it is good to eat before exercising. Depending on your particular goals and your body type will determine if you should eat before a workout or not.

During the fat shredder stage of P90X, you may need to supplement your water during the workout. Mixing a supplement that contains carbohydrates into your water will give you that added boost you may need to get through those tough workouts.

Some may experience lactic acid build-up in their muscles and stomach. Other supplements may be used to offset this if this occurs.

During workouts you may find that your heart rate is rising. Knowing what fitness zone you are working and depending on your goals will depend on what fitness zone you want to work out in.

SO YOUR DONE WORKING OUT....THINGS YOU SHOULD KNOW

One of the most important part of any exercise routine is the recovery period. Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Recovery after exercise is essential to muscle and tissue repair and strength building.

Studies showed that carbohydrates and protein combined using a 4:1 ratio is best.

After you've finished a workout your body is warm and your muscles are tight because they've been contracting over and over. Stretching immediately after a workout is the best time to lengthen your muscles which, in turn, will reap you huge benefits on the recovery end. DON'T SKIP THE COOLDOWN PORTION OF THE WORKOUT!!!!!!!

As always we need to add the disclaimer.Consult your doctor before starting any new workout plan.

Now... Let's stop talking and let's start BRINGING IT!!!!!

Coming very very soon - our own facebook page to make talking to each other that much easier.

CoachKayWolf

Disclaimer:
All information contained within this thread, the testimonials, and posts are for informational purposes only. They are not intended to diagnose, treat, cure, or prevent any health problem – nor are they intended to replace the advice of a physician or qualified healthcare professional.
No action should be taken solely on the contents of this thread. Always consult your physician or qualified healthcare professional on any matters regarding your health or on any opinions expressed within this website, especially before attempting the P90X.
The information provided within this thread are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.
Healthcare information changes rapidly. Therefore, some information within this thread, including but limited to testimonials or blog posts, may be out of date or even possibly inaccurate and erroneous.
Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
Any and all product names referenced within this thread, testimonials, or blog posts are copyrighted and trademarked by their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this website, videos, testimonials, or blog.
Always read all information provided by the manufacturers’ product labels before using their products.This thread nor the authors of testimonials, or blog posts are responsible for claims made by product manufacturers.
The statements made within this thread, testimonials, or blog posts have not been evaluated by the Food and Drug Administration.

Thank You for visiting our thread and remember to KEEP PUSHING PLAY!!!
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/11/12 4:36 AM as a reply to CoachKayWolf.
FLUID IMBALANCE
The most common cause of bloating after exercise is an imbalance between the level of sodium and fluids in the body. If that is out of balance, your body will retain water, and you will experience bloating, especially in the abdomen. Drink fluids with electrolytes added to help replace lost sodium and fluids. Avoid drinking too little or too much water, and drink only when you are thirsty.

Some people sweat more and release more sodium than others. This type of sweating is indicated by white marks on your clothes or a salty, bitter taste when sweating. If this is the case, you may need to increase your sodium intake. Consult a doctor before doing so, however, as increased sodium can increase your blood pressure.

BUILDING MUSCLE
Although you may not be exercising the muscles of your abdomen directly, you may be building muscle. Even cardiovascular exercise such as running or jogging will stress the muscles of the abdominal region. When muscle is strained, micro tears occur and the repair process adds fibers that increase the size of the muscle. Stretching the muscles before and after exercise can elongate the muscles and keep them flexible, which can help avoid the bloated or full feeling.
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
sleep insomnia
10/21/12 5:41 AM as a reply to CoachKayWolf.
Advice on INSOMNIA
The main things that affect our sleep are food, exercise, medications, chemicals, and temperature. The neurotransmitters that tell us to sleep are all influenced by these factors and can be misled. Some of the more obvious examples of things that affect our sleep are caffeine, which we often consume when we want to stay awake, and medications, which usually provide warnings on their labels. But what's also important to consider here is how some of these things affect our sleep cycles. Certainly "sleep aids," such as alcohol, make it easier to fall asleep but harder to get into deep sleep. Let's take a look at 10 ways we can improve our lifestyle to promote more thorough and restful sleep.

1 Exercise regularly. Nothing promotes sleepiness like bodily damage, and exercise is an efficient way of breaking down your system in such a way that it can easily repair itself and grow stronger. If you're looking for an intense workout—one that may just promote sleepiness—try P90X® or Turbo Fire® Regular exercise puts your body into a habit of wanting to recover at night. 
If you exercise before bed you may get an endorphin rush and can't get to sleep right away. It's something you should experiment with.  I would suggest exercise @ least 2 hours before bed and drink Casien 30 min before sleep (Casien helps build muscle & burn fat while sleeping)

2 Eat better. Your overall diet plays an important role in your sleep patterns. Many "bad" foods, (full of bad fat and carb) will make you tired, but, a lot like alcohol, it will affect your sleep cycle and you won't sleep as well or as long as you should. A diet consisting of mainly whole foods will keep your energy levels constant and help your body swing toward more natural cycles and sleep patterns. 

3. Stay hydrated. You need heat regulation as your body goes through its various sleep stages. A dehydrated body can't sleep or recover well.

4.Sleep in a cool, dark place. 

5. Wind down in the evening. A nighttime ritual can greatly increase your chances for restful sleep (light stretching,reading, or herb tea).

6. Learn to not use an alarm. While this isn't always possible, if you get your lifestyle in order, your sleep pattern shouldn't require an alarm. Even if you wake up at a crazy hour to go to work, your body will get used to it if you get into a schedule. The only time you should need to use an alarm is for special occasions.

7. Don't drink or smoke at night. I realize that this may not be possible for many. If you must do it try to cut down to as little as possible 2-3 hours b/f bed and hydrate. Habitual smokers tend to sleep only three to four hours at a time same if intoxicated. 

8 Don't go to bed at a certain time. Go to bed when you're tired. Forcing yourself to stay awake creates the wrong brain signals, as can going to bed too early. You'll probably end up going to bed around the same time anyway—you'll just have less stress.

9 Use sleep medications only as a last resort. Most sleeping medications are habit forming and have side effects. Sleep meds should always only be an option never a lifestyle.

10 Supplement your diet. Besides herb teas, such as valerian root, you can use supplements to further ensure that your body has the nutrients it needs to get a full night's rest. A multivitamin, like Beachbody's  P90X® Peak Health Formula and Shakeology® (both of which I use) will help ensure that you have the high-quality vitamins, minerals, and antioxidants your body needs to stay healthy. Ensuring that your mineral balance is correct will further enable you to sleep through the night. You can make a good sleep aid with some calcium, magnesium, potassium, and vitamin C (which helps your body absorb minerals). Three hundred to 500 mg of potassium and magnesium, 500 to 750 mg of calcium, and 500 to 1,000 mg of vitamin C are amounts with which you'll want to experiment.
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/21/12 9:22 AM as a reply to CoachKayWolf.
Hey Coach Kay!

I'm a first time P90X-er, looking to start P90X2 on this date so I'd love to join in and keep motivated with you guys.

I have posted in Mike & Bills thread, with other info about me and my past workout experiences so you can know what to expect!

Look forward to bringing it with you guys!
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/22/12 12:17 AM as a reply to LegoRebel.
LegoRebel:
Hey Coach Kay!

I'm a first time P90X-er, looking to start P90X2 on this date so I'd love to join in and keep motivated with you guys.

I have posted in Mike & Bills thread, with other info about me and my past workout experiences so you can know what to expect!

Look forward to bringing it with you guys!


Hey there!

Welcome to our group... Congrats on completing P90X and moving onto P90X2. Feel free to start posting away with our group... I completed P90X2 so if you have any questions, feel free to ask away...

Bring IT!

John

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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/22/12 12:42 AM as a reply to CoachKayWolf.
I'm ready! emoticon
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/22/12 1:35 AM as a reply to CoachKayWolf.
LegoRebel
WELCOME --- Glad to have you aboard !!!!
I would love to know more on how you enjoyed P90X and what made you decide to choose P90X2 vs another round of P90X or other BB program. I'm certain that you will find plenty of motivation here in our group. We are starting soon so be sure you have all your equipment, supplements, and nutrition plan all lined up.
BRING IT !!
Kay
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/22/12 1:44 AM as a reply to CoachKayWolf.
Tracey,
WELCOME ABOARD !!!!
Glad to see you have decided to join us. Are you new to Beachbody or have you completed a program before? We would love to hear more about you (current program, goals, concerns). We are here to help so if you have any questions please ask away. Our start date is only a weeek (7 DAYS) away so now is the time to start getting set up. Work out your calories ad nutrition plan, write down your goals, etc.
Get Ready to Bring It !!!
Kayemoticon
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/22/12 11:00 AM as a reply to CoachKayWolf.
I haven't completed P90X! I'm starting on P90X2 ;)
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/23/12 1:13 AM as a reply to CoachKayWolf.
LegoRebel
That's Great !!! I am assuming that you have some previous work out experience under your belt and that P90X2 is were you felt you were at !? No worries, we are here to help you through. We are starting Oct 29th, so be sure you have all your nutrition planned out and are ready to go. If you are a facebook user and would like to join us we have both public and private groups to help keep you motivated. If you would like those links let us know.

BRING IT !!!
Kay
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/24/12 10:30 AM as a reply to CoachKayWolf.
I will be starting another round on the 29th.
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/24/12 6:40 PM as a reply to CoachKayWolf.
Welcome jayalan
Glad to have you here. Do you have everything lined up, nutrition planned, etc?
Any thoughts or concerns on starting a new round or are you READY to BRING IT ???
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/26/12 11:57 AM as a reply to CoachKayWolf.
Hi there Coach Kay!

I started P90X i think it was around April of last year or so and got through 30 days. I did very well, ate really well (which is my biggest challenge) and lost a total of 17 pounds! I then bailed...not too sure why, i honestly think i just found month 2 just too hard. One handed push-ups?! lol Since then i have "started" and stopped a few times and am really looking for a good group to push me (to my limits) emoticon
I really need to do this. I'm the most ive ever weighed and for the first time in my life, im bothered by my body. Pretty bummed about that.
So I plan to start on Monday but there is a slight possibility that it will get pushed to the 5th because this weekend/next week/end is going to be a little crazy. Hope that's ok...but i do hope to start this Monday.

Thanks and I can't wait to do this with you all!
-Nikki
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/27/12 4:14 AM as a reply to CoachKayWolf.
Hey Kay,

Experience....yeah, I've been members of gyms for 5/6years, I run a lot and play soccer. Been on various endurance programmes to heavy lifting, and went through Air Force training so I can handle a lot, it's just getting back into the swing of things and time to try something different!

Shopping all booked to be delivered tomorrow, and Day 1 starts tomorrow morning ;)

Bring it!
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/27/12 11:05 AM as a reply to CoachKayWolf.
Hi, I'm Victoria. I've struggled with lacking motivation, support and accountability. I have tried P90X multiple times in the past with no avail. I made it to day 64 with Turbofire but then quit because by then the workouts were too repetitive and I actually couldn't stand Chalene's voice anymore!

I have a lot of weight to lose but I know I need to start somewhere in order to get anywhere.

I am 22 years old, finishing my senior year of college and I begin student teaching on January 28th!!! I want to complete this program to let myself and my future students know that you can do ANYTHING you set your mind to. I have a long way to go but it has to start somewhere. I'm HUGE on needing someone to help hold me accountable and someone to listen. I'm very interested in joining the private facebook group.

I will be starting tomorrow the 28th because I need Saturdays to be my day off due to schedules. And I also will be out of town on January 26th and 27th prior to my starting teaching for the spring so I want to make sure the program is finished on the 25th in the event that I could not find a dvd player or room to exercise while out of town.

I am very goal oriented, I just never seem to make it to the goal. I am 5'9" and hoping to lose 90 pounds. Obviously that will not happen in 90 days but my goal is to lose 15-25 over the next 90 days and hopefully get to my goal weight by the beginning of the 2013-2014 school year. I would like to be 50 pounds down by the time I graduate in May but I know it's not always about the pounds but the feeling and inches. I will take before pictures and measurements tomorrow morning once I wake up.

CW: 235
GW: 145
GW by 05/18/2013: 175
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/27/12 11:21 AM as a reply to venturavl.
Hey Victoria, I'm starting tomorrow too!

Are you starting on P90X or X2? Either way, I'll do what I can to help!

I'll post day 1 tomorrow!
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/27/12 11:32 AM as a reply to CoachKayWolf.
Hi Kay,
I am going to start this new round by doing a combination among Slim in 6 and Slim Series.

I tried accessing the link below for the workouts and fit test but had issues opening it. Are you having the same issues?

Thanks and look forward to joining all of you.

Gladys
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/27/12 12:16 PM as a reply to LegoRebel.
LegoRebel:
Hey Victoria, I'm starting tomorrow too!

Are you starting on P90X or X2? Either way, I'll do what I can to help!

I'll post day 1 tomorrow!



I'm doing the classic version of P90X.
If/when I make it through 90 days of this I will strongly consider purchasing P90X2 as the next chapter.

Day 1 for me will be Chest & Back and Ab Ripper X


Are you doing P90X2? I think I read that you're the one who is starting with that one?! Awesome. Have you ever done the regular P90X or do you have it, or just decided to go for the new one?
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/28/12 3:59 AM as a reply to venturavl.
Hey Victoria,

You say if/when...NO! WHEN YOU COMPLETE P90X!!

Yeah I just picked up X2 first that's all.

Day 1: Week 1: Phase 1 X2 Core - COMPLETE

Felt good. Problems were Half Angel and Med Ball Dreyer Roll (can't kip up from them!!)

Nice start to the day though. Plyocide tomorrow!

I'll pick up P90X afterwards, and consider Insanity or Body Beast after that (ha! I just planned the next 9 months!)

Good luck with day 1, post how you get on!

Bring it ;)
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RE: Ready to get FOCUSED on FITNESS ????? Starting Oct. 29th...
10/28/12 10:26 AM as a reply to venturavl.
@LegoRebel -

Great job. Nice "X" in the picture too! I can never seem to accomplish a dreya roll. I'm at work all day today so I have a 9:30pm workout tonight but no worries.

I do have a couple questions for anyone that would like to answer:
1) I know I'm unable to do Plyo at this time. Is it okay for me to change Plyo days to Cardio X until after Phase 1?

2) I know most people have a love/hate relationship with the Yoga X.. is it REALLY that necessary or could it be swapped out for Cardio X as well? It's just SO long!

Will check in after my workout tonight. Have a great day!
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