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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Power 90 Starting Oct 29 - Nov 5
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Power 90 - Starting October 29 - November 5



Hey there! Welcome to the group! Power 90 was the very first program that introduced me to Beachbody so I'm excited to be able to help you with your journey. If this is your first program as well, congrats on taking the first step to making a better you and getting in the best shape of your life!

If this is your first time doing the program, I STRONGLY recommend you read all of my notes below before you begin.

Alright, let's get down to business!

First Things First
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Take Before Photos AND Measurements - I've seen so many people regret not doing this before starting a program. It's also my experience that people that do this have a higher success rate in completing the program with great results! You don't want to miss out on showcasing just how far you've come! Take a look at Beach Body's Photo Taking Tips for excellent info on how to take your pictures!

Get Your Tools In Order - To be the most successful, you'll want to make sure you're prepared to track everything you do in this program. Make sure you set up an account with MyFitnessPal (if you don't already have one). MFP has mobile apps for Android, iPhone and Blackberry too! Also use the tools that Team Beachbody provides; fill out your profile and track your measurements and weight online. Upload your before pictures so everyone can see where you're starting! If you need help, let me know!

Super Gym - Setup your workout schedule in the Super Gym and log your workouts every single day. This helps keep you accountable, and it lets other see what you're doing! You can even post straight to Facebook and Twitter from the Super Gym to let your friends and family know what you're up to. It's a great motivator!

Your First Week Is Tough! - As with any new program you start, your body will be in pain due to all of the new muscle fibers you're tearing and rebuilding. Even after repeating a program, you'll still be sore as your body has to re-adapt to the routines again. DON'T GIVE UP!!! If you can make it past the first week, you can finish the program! And I'll be here every step of the way to help. If you're able to, do the Cardio 1-2 workout a few days before you start to get your body accustomed to working out.

Post Your Accountability Daily - Let us know how you're doing. These message boards are a great way to stay motivated and accountable.

The Program
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Abs - When I originally did this program, I skimped a bit on Abs. I felt it was hard and sometimes I just didn't feel good doing it. This was a huge mistake. If there is one thing you SHOULD do in this program, it's the ab routine. A good core is essential to anything else you do when working out. Without a strong core, you're more apt to have poor form or hurt yourself.

Nutrition Is Key - If you want to lose weight and get toned, you need to eat enough that your body doesn't go into starvation mode, yet not quite enough to maintain your weight. The only way to lose weight is to put your caloric intake into a deficit mode, so your body is forced to use fat for energy. You've already dropped the cash on this program and workout equipment, don't skimp on food and supplements. They're the most important part! Sign up with MyFitnessPal and track your calories daily. Plan your meals so you don't get caught off guard. Buy a food scale to measure food with.

Nutrition
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Water, Water, Water - Drink plenty of water. It helps remove toxins from your body and keeps you from feeling hungry as your diet may be adjusting.

Calorie Goals - Make sure your daily calorie goal meets your overall fitness goals. A lot of people miss this key point (I did when I first started with Beachbody Programs too!). With a little help, I was able to nail down my goals and eat right. If you're unsure or need help, I'm more than happy. My goal is to make you succeed, whatever it takes! The Power 90 book doesn't really go into much detail about macronutrient ratios, and these can be tailored on an individual basis. Be sure to add me as a buddy so I can work with you one on one to make sure you're eating the right kind of foods for the best possible results.

Shakeology - I can't say enough about this product. I drink this stuff daily (Chocolate is my favorite, mixed with a tad of Almond Butter), even when bulking with Body Beast. When trying to change your body, you want to have all of the available nutrients you can so your body can respond how you want it to. Getting on Shakeology Home Direct is an easy way to make sure you always have your drink available (not to mention free shipping). If you want more information about this, let me know!

Preworkout Fuel - If you consume a large meal before working out, you risk failure on your workouts, or worse, bent over the porcelain princess. Your body needs the energy that is being used for digestion to fuel your workout. If you must have a snack prior to working out, make it a light one (half a banana or a handful of raisins, for example). Beachbody's Energy and Endurance supplement is also great for preworkout. My wife and I love it!

Postworkout Fuel - Recovery after the workout is a must! While this is Power 90, the P90X Recovery Drink is a great post workout shake. Soreness will eventually go away on its own as the body adapts to the routines, but your recovery drink will speed up the process. This drink will help replenish your glycogen (energy) levels immediately after your workout; a vital part of intense training.

Your body has energy reserves that are depleted during the workouts, and while your body can fill them back up over time, the recovery drink kick starts this process and aides in recovery. Depending on your food intake, your body could actually break down muscle to help refill those stores, rather than use the carbs you're taking in; something you definitely do not want!

Are You Ready!?
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I'd love to help along in your adventure of getting in the best shape of your life! So if you're ready to get started, reply to this topic and introduce yourself to the team. Don't forget to add me as a buddy and I'll work with you one on one and help you succeed. Let's do it!

-- Matt "Coach Z" Zuba

Here are my Power 90 results...
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RE: Power 90 Starting Oct 29 - Nov 5
10/14/12 7:34 AM as a reply to CoachZuba.
my name is eric, im on day two, i would like to join your team, is that cool?
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RE: Power 90 Starting Oct 29 - Nov 5
10/14/12 11:36 AM as a reply to CoachZuba.
Absolutely Eric, welcome aboard! Is this your first Beachbody program or have you done others?
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RE: Power 90 Starting Oct 29 - Nov 5
10/14/12 4:22 PM as a reply to CoachZuba.
well its a long story, but heres the short version, i tried p90x two years ago and it was way to hard for me so i failed miserably but i managed to modify the program turned it into all cardio and lost 60lbs and then i went into a food eating craze and gained 40lbs back, then last year i tried masters but did not follow the diet and wasted my time lost 20lbs and then gained it right back w/ my terrible eating habbits, so here i am again right where i started two years. so im hoping the third time is the charm LOL, well this was the semi short version LOL.
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RE: Power 90 Starting Oct 29 - Nov 5
10/14/12 4:32 PM as a reply to CoachZuba.
I'm sure we can get you to day 90 feeling great, eating right and with some great results. Maybe we can even get you back on to P90X after this round of Power 90! That's what I did as well, started with Power 90, then P90X, then P90X2 twice, and now I'm nearing completion of Body Beast.

I did Beast: Cardio today - even with all of the cardio I've done between Power 90, X and X2, I still despise it, haha. But I did improve today over last week when I did it, so that's a plus.
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 7:56 AM as a reply to CoachZuba.
day 3 sculpt 1/2 done. i used the band today instead of weights and man i got a great workout. what do you think of the bands?
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 10:01 AM as a reply to CoachZuba.
I actually used the bands when I did Power 90, and for the first part of P90X before I bought my SelectTechs. I think it's possible that there may have been better results using free weights, but since it was my first time through any program, I felt the bands were a perfect way to introduce myself to working out. When used properly, I think the bands are a valuable tool. They're actually used as part some of the video's in P90X2, which is nice.
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 12:12 PM as a reply to CoachZuba.
Hello, may I ask a question about Power 90, it comes in 2 DVDs one is for Phase I , II and the other for Phase 3,4 ; but inside the DVDs or the materials there is not indication what to do differently between Phase i and phase ii, shall I keep doing the same work out just longer to enter phase II? thank you
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 12:17 PM as a reply to CoachZuba.
Hey Maurice, welcome to the message boards!

The book doesn't really go over when to switch or how long to do each program, but I think the calendar that comes with the program has you switching at the 45 day point, half way through the program. Feel free to customize it to your needs though. If you feel that you can power through the 1/2 workouts without a problem at 30 days, feel free to jump to the 3/4 workouts. That's what I ended up doing myself. Likewise, if you're still having some trouble at 45 days, feel free to extend 1/2 to the 60 day mark if needed.

Have you started the program yet or are you looking to start soon?
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 1:21 PM as a reply to CoachZuba.
hey maurice welcome, i am new to the board as well, and coach z, i think he is asking if there is a difference between 1 and 2 cause it can be a little confusing but phase 1 and 2 are one in the same correct, its just the way titled it. they call it phase 1/2 not phase 1 and phase 2, there are only TWO phases, not four, just phase 1/2 and phase 3/4. please correct me if i am tottaly wrong on this!!
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 6:40 PM as a reply to CoachZuba.
Ah, yes, sorry. I re-read the post and that makes much more sense. And you are correct. Sculpt 1/2, for example, is just one program, not two individual programs. There are really only two 'phases', if you think of it in terms of some of Beachbody's other programs like P90X or Body Beast; the 1/2 phase, and the 3/4 phase.
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RE: Power 90 Starting Oct 29 - Nov 5
10/15/12 10:33 PM as a reply to CoachZuba.
Finished out Body Beast Build: Chest/Tris tonight. This is one workout that really puts you in your place. Just when you think you don't have a problem doing push ups, you fall flat on your face after 15, haha. Definitely a good burn the following day in the Triceps and the Upper Chest.
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RE: Power 90 Starting Oct 29 - Nov 5
10/16/12 4:56 PM as a reply to CoachZuba.
day 4 sweat1/2 and abs100 done, this was my first workout after work, and it was a little rough, i never have the same intensity like i do on my off days and i can really tell. i work outside constuction and am usually a litlle beat when i get home to begin w/ and its hard to get motovated to exercise. so before i even sat down i went straight to the t.v. and pressed play.
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RE: Power 90 Starting Oct 29 - Nov 5
10/16/12 6:56 PM as a reply to CoachZuba.
I actually prefer my workouts in the afternoon after work, although I work a desk job, so I don't really get worn down during the day. For me with the heavy lifting of P90X, X2 and Body Beast, I like my body to be warmed up so I have less opportunity for fatigue and poor form. Great job on just pressing play; some days I sometimes feel the same way and it's best just to get up and do it.

I was supposed to do Body Beast Bulk Legs today, but I felt a small twinge in my back at work this afternoon and I really felt it when I was warming up, so I decided it was best to move some days around and take my rest day today.

Have you ever tried any pre-workout supplements like Beachbody's Energy and Endurance? My wife uses it in the morning before her P90X workouts for that little extra boost.
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RE: Power 90 Starting Oct 29 - Nov 5
10/17/12 2:38 PM as a reply to CoachZuba.
"I was supposed to do Body Beast Bulk Legs today, but I felt a small twinge in my back at work this afternoon and I really felt it when I was warming up, so I decided it was best to move some days around and take my rest day today."

listening to your body smart move or at least being precaucious. cant workout if your hurt right!!


"Have you ever tried any pre-workout supplements like Beachbody's Energy and Endurance? My wife uses it in the morning before her P90X workouts for that little extra boost."

no i havent, but i think thats a great idea. when i re up on my recovery shakes i am gonna order sum e.e. i read up on it seems pretty cool might be just what i need.
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RE: Power 90 Starting Oct 29 - Nov 5
10/18/12 7:46 PM as a reply to CoachZuba.
I thought my back was okay to do Body Beast Cardio/Abs yesterday and boy was I wrong... I've been in pain all day today in my lower back, so I don't forsee myself finishing out this week like I planned. I'll rest the weekend (it's a pretty busy weekend anyway, daughter's 3rd birthday and my high school reunion) and pick up on Monday to get the last few workouts in to close out my 90 days.

So to sit back and relax tonight, I'll enjoy my favorite Shakeology smoothie... 8 oz Skim Milk, Chocolate Shakeology, 2 tbsp Almond Butter and crushed ice... easy and simple and tastes just like dark chocolate brownie batter mix. Makes me feel like I'm cheating without actually cheating, haha.
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RE: Power 90 Starting Oct 29 - Nov 5
10/20/12 6:44 AM as a reply to CoachZuba.
sounds good i used to blend strawberries and bananas in mine loved it.


i started my second week today, i feel good, but didnt notice any improvement yet, but im sure i will soon. i switched back to weights instead of the bands today. going to jog a little.
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RE: Power 90 Starting Oct 29 - Nov 5
10/21/12 12:07 PM as a reply to CoachZuba.
I will be starting p90 10-26-12
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RE: Power 90 Starting Oct 29 - Nov 5
10/21/12 4:17 PM as a reply to CoachZuba.
djohn60, welcome to the board.
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RE: Power 90 Starting Oct 29 - Nov 5
10/22/12 7:36 AM as a reply to erockplan9.
Hi everyone!

I started on 10/17/2012 and just finished my 6th day today. So far so good. I need to pick up the pace on the cardio workout where I am the weakest. My lack of CV endurance shows up half way through after I push play.
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