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A New Year A New You! Jan 1st - Jan 15th Start
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A New Year A New You! Jan 1st - Jan 15th Start
p90x insanity recovery drink soreness recovery results dig deep body beast
1/2/13 9:12 AM




HOW MANY TIMES HAVE YOU SET NEW YEAR RESOLUTIONS
ONLY TO BREAK THEM IN JUST A FEW SHORT WEEKS?

ARE YOU TIRED OF FAILING TIME & TIME AGAIN?

IF YOU ARE SERIOUS ABOUT LOSING WEIGHT OR KEEPING IT OFF

JOIN ME FOR MY NEW YEARS CHALLENGE
A NEW YEAR A NEW YOU!



We have all been there a new year comes and we set our minds to losing weight and getting healthy only to fall flat on our face within a few short weeks. I know I fell into this trap for years and years. I finally broke the cycle two years ago and I have not missed a beat since!

How did I go from a couch potato to someone that exercise 5 to 6 days a week on a regular basis? It was simple! I followed the plan that came with my routine! I engaged with an accountability group daily and I stopped making excuses of why I can't and started figuring out ways I CAN! Was it hard? Yes it was hard but it can be done if you put your mind to it! One of the biggest reasons I was able to stick with it is the accountability group. When I was ready to pack it in and give up my team provided me with the motivation to dive back in!

NOW Its time for you to DECIDE to make a change! COMMIT to that change! Continue to challenge yourself to SUCCEED! I am here to help you along the way. So dig deep and together we can do this! Give yourself the gift of a new body this year!

You may be new to a program or someone that has had to restart for some reason or another. You may be a pro or you may have already started. It doesn't matter EVERYONE is welcome! Just come prepared to be engaged and challenged!

I look forward to working with and getting to know you,

-Coach Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 9:17 AM as a reply to CoachScottG.
IMPORTANT TIPS!

Nutrition: Be prepared by getting a solid nutrition plan in place prior to starting. You can do this week to week or even plan out your entire month. It plays a key role in the success of this program. If you want to see INSANE results you need to spend some time getting comfortable with your nutrition. Over time you will learn new eating habits that you can carry with you for the rest of your life. Follow the nutrition guide that was provided with your workout routine! If you have questions just reach out I will answer any questions that you might have.

Take Your Before & After Photo's: Make sure you document where you currently are. You will flip out at the end of 60 days when you the results. If you do not do this you will be very angry at yourself at the end of this program!

I have heard it countless times from people that forgot this step! They beat themselves up because they have nothing to compare their progress to! It only takes a few minutes so just do it! There is nothing more motivating than looking at your before and after pics and seeing the transformation! IT IS PRICELESS!

* Take your Measurements
* Take your before & after pictures
* Take the fit test

Pre Workout: Ensure you have enough fuel to get the intensity during your workouts. A pre-workout meal an hour or so before your workout is very important. But make sure not to eat right before you workout. These routines are intense and you could end up loosing it if you workout to soon after eating.

Shakeology is a good way to fill up the tank before a good workout! Added bonus it taste awesome and its good for you!

Early Morning Workouts: If you workout first thing in the morning you might want to skip eating and take a pre-fuel 15 minutes prior to working out. I know many of us have crazy schedules and do not have an hour+ to get a meal in then wait before we workout.

Post Workout: One of the most important part of any exercise routine is a proper recovery. I cannot stress how important it is to add a recovery drink immediately after your workout you will significantly decrease the amount of soreness you will experience while recovering from your workouts. The P90X Recovery Drink is a very good product and I highly recommend it. Shakeology also a great post-workout meal!

You May Be Sore:
Keep in mind the first week is rough! Expect to be sore and tired. Do not give up your body will adapt very quickly and in no time you will start seeing results. You may want to do a few of the workouts prior to starting just to get your body & mind ready.

Accountability:
Lastly post your Accountability Daily. The message boards are a great way to meet others that are going through what you are going through and it helps stay accountable and motivated! Send me a buddy invite so I can reach out to you if you don't show for a few days!

TOGETHER WE CAN DO THIS!

-Coach Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 10:19 AM as a reply to CoachScottG.
Count me in, Scott. Thanks for starting another great thread. My plan is to do the majority of the Asylum program, with some running, too.

I hope you feel better and get back to 100% soon.

Sam
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 10:29 AM as a reply to CoachScottG.
Sam Great to have you joining the challenge! I am almost recovered from the flu and should be 100% in the next day or so! Was not a great way to spend the end of the year! emoticon
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 10:47 AM as a reply to CoachScottG.
Hi Scott!

I am super excited to start Insanity after my vacation and I love the advice you have already posted. I have done P90X but was not the most faithful to the program. I am going to stick with Insanity and get the results I have always wanted!

Getting excited to receive Insanity in the mail!

Kathryn
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 10:52 AM as a reply to CoachScottG.
Kathryn Hey great to see you on the thread! Glad you will be joining us for your round of Insanity! Once you start Insanity you will become addicted to it! It is truly a fantastic workout!

Let me know if you have any questions or concerns and we will get them addressed!

-Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 1:06 PM as a reply to CoachScottG.
I am really pumped to get this group started. I have been coaching for a while now and I want to pass along a little information to you to give you the best chances of completing your challenge! Many groups start out very strong and the first few weeks people are heavily engaged but then you will start to see a few drop then a few more. It happens every round so I challenge you to stay committed and don't be that % that quits! Don't be a statistic and commit 100% to this challenge and finish it a new healthier person.

Team Engage Tips: How To Stay Committed
  • Set Realistic Goals & Expectations

    Setting a realistic goal is key to long term success. Many people tend to have generic goals that are not tangible or realistic. So spend about 30 minutes and really find your true goal. Do not make it about weight loss! Make it about fitting into a smaller pair of jeans or dress! Make it about being able to see your toes! Losing so many inches off your waist! By setting a realistic goal you can then have a realistic expectation and will not get frustrated as easy and want to quit!

    --
  • The Scale Is The Enemy

    Measure your weight at the beginning of your routine and at each phase beginning and then put the scale away! The scale is not a true indicator of your progress! You will be transferring fat for muscle during your challenge and sometimes the scale will not show you anything you want to see! Stick to the measurable things that are true indicators. How are you feeling, Is your waist smaller, Did you fit into a smaller pair of jeans! This will keep you in the game and focused on finishing!

    --
  • Bond With A Team

    Staying in communication with your team is KEY to success! The more you bond with your team mates the more accountable you will be to yourself! No one wants to see their team fail and do not want to be the person that drags a team down! By bonding with your team you make friends and these new friends help each other daily to stay on coarse! Most people underestimate the value of peer support groups! In my book it is one of the most important aspects on long term success!

    WE ARE A TEAM! WE WILL FINISH AS A TEAM!

    --
  • Stay Within Your Limits

    When we first start a routine we may be a little excited and tend to over do it! This can lead to big issues for you! If you are new to working out do not expect to be able to keep up with the cast members of your program! They are in shape and you are just now starting so keep that in mind! Do what you can do and do not stress about what you can't. You will soon gain ground on the areas where you struggle!

    --
  • Stop Comparing Yourself To Others

    It is hard for us to not compare ourselves with others at times! Remember that everyone has a different body type and their body may do things that your body can't. This is about YOU AND ONLY YOU! You are not in a competition here so do not worry that someone else can do more push-ups then you! It doesn't matter all you have to do is do your best and forget the rest!

    WE DON'T JUDGE HERE! SO STOP JUDGING YOURSELF!

    --
  • Don't Quit

    To many people quit! For whatever reason they give up and fade away! If you truly want to change your body and mindset you have to work and you have to work hard! This is not easy and you have to commit 100% in order to change your life! If you are tired of being sick & tired then stop making excuses and commit 100% to YOU! Make yourself the most important person for 1 hour a day and don't let anyone or anything take that hour from you! Believe in yourself and great things will happen! Surround yourself with people that believe in themselves and believe in you and greater things will happen! I am here to push you and keep you in as long as I can but at the end of the day it is up to you to make that change!


    LETS DO THIS TEAM!!

    -Coach Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 1:16 PM as a reply to CoachScottG.
Hi Scott,
I would love to join your team for my round of insanity this time. I have started the program a couple times only to get off track during the second month. I look forward to posting about my workouts and my meals. Hopefully accountability to a team will help keep me motivated to make the entire 60 days. I have completed P90X and gained some of that weight back, I am dedicated to loosing it and more this time around. I have already completed the fit test and am on my third day of insanity for the new year. Look forward to getting to know the team mates and working with you during my transformation.

Jerrod.
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 1:24 PM as a reply to CoachScottG.
Jerrod Welcome to the team! Glad you will be joining us! Let me know if there is anything you need and I will address it!

-Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 4:20 PM as a reply to CoachScottG.
Hey Team

Over the next few days I will be posting some tips that can help you with your nutrition, workouts and over all motivation. If you have any tips that you use to keep yourself on track please post them as everyone has something to bring to the group! Together we can make a difference in each others lives.

10 Ways Water Helps You to Lose Weight

1. Water suppresses your appetite. People who drink more water feel hungry less often, as water makes a good appetite suppressant.

2. Water helps to reduce cholesterol. Water has a drastic impact on cholesterol and should help you reduce the levels in your body; it also can lead to weight loss.

3. Water helps to tone muscles. If your muscles are dehydrated, you won't see a lot of toning. Up your intake of water and you'll see a difference, fast!

4. Water is necessary for proper digestion. Your digestive system requires a certain amount of water a day to function, and if you fall short of this, it can make you feel bloated and tired. We recommend 9 glasses of water a day.

5. Water helps liver function. The liver metabolizes fat, which is very important when you are trying to lose weight. However, it requires a lot of water to do this successfully, and if your liver doesn't have enough, it will store the fat.

6. Water helps soothe digestive problems. If you are suffering from digestive troubles, try drinking a few glasses of water. This should help jump-start your system again, as a lack of water can cause the entire process to stop.

7. The right amount of water causes the body to stop retaining water. If you usually don't drink enough, your body will have retained water to make up for it. This water retention can add pounds to your weight, making you feel very bloated.

8. Water stops you confusing hunger and thirst. It can be very easy to think you are hungry when in fact you are just thirsty.

9. Water moisturizes the skin and makes it more radiant and supple. Supermodels are known to drink about 68 ounces of water per day to make sure their skin is hydrated and looks its best.

10. Water washes the toxins out of the body. Water washes out the toxins, making your body cleaner and healthier.

Experts recommend drinking 68 ounces of water a day so do your part an stay hydrated!

-Coach Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 5:28 PM as a reply to CoachScottG.
Hey Scott,

I am in for another round. I just started Les Mills Combat yesterday. So far so good. I did HIIT Power, Inner Warrier and I threw in Turbofire's HIIT 15 as I thought HIIT Power was cardio. Had I known that it was strength training I wouldn't have done Chest & Back yesterday with Combat 30. Needless to say my arms are like jello. Nutrition yesterday and today were on track.

Jane
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 6:47 PM as a reply to CoachScottG.
Thanks Scott. I just completed the third day of insanity with cardio power and resistance. Man I took two months off from workouts and felt like I never did them before. Today and yesterday kicked my butt. Keeping me motivated is knowing I want to write in the log everyday to share in the pain and loosing.
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 7:00 PM as a reply to CoachScottG.
Hi Scott ,

This is my first time doing INSANITY!! I'm on day 3 and I feel very sore and swollenemoticon. I don't want to give up so It would be great to join your team for some extra support!!
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 8:30 PM as a reply to CoachScottG.
Jane Man you are going after it! Nice job! So what do you think of COMBAT so far? Glad you will be joining us for another round! emoticon

Jerrod It is crazy how fast you lose your performance when you take time off! Even when I step away from Insanity for a couple weeks it treats me like a noob! emoticon I love the attitude brother! Keep that up and you are going to kill this round!

Alyssa Great to see you joining the group! The first week is brutal but trust me just keep pressing on and the soreness will fade and your body will adapt really fast to this routine! If you start to struggle just reach out and we are all here for you!

NO EXCUSES TEAM! LEST START STRONG AND STAY STRONG

-Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/2/13 10:12 PM as a reply to CoachScottG.
Hey -- Checking in really quickly. I'm off to Florida on sunday and will be back on Jan 13. After that, I'll kick my workouts back up. Just wanted to say Happy New Year and I'll check in from time to time until then.

Laurie
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/3/13 6:23 AM as a reply to CoachScottG.
GOOD MORNING TEAM ENGAGE!

Looks like we are off to a good start! Looking forward to more people joining the team so we can keep each other on point for the next 60 to 90 days! As I am still feeling the effects of the flu I will delay my workouts another day! The one year I forgot to get my flu shot and I get pounded by it! If you have not got your flu shot yet GET IT this strain of the flu is really bad and it has taken me out of my routine for over 5 days now!

Many times getting sick will totally derail someones fitness plan and they stop working out and following a good nutrition plan. It is easy to give in and make the excuse that getting sick tanked my goal but the fact of the matter is getting sick is part of life and if you give up that easy you will never reach the goals that have been set. So I take any set back as just a small bump in the road that is really insignificant in my long term health & fitness plan.

Lauri Have a great trip! Will look forward to your return to the team!

TIME TO FOCUS TEAM!

-Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/3/13 11:09 AM as a reply to CoachScottG.
Hey Team

Here is one of the most frequently asked questions I get. How do I determine my calorie target? I know this can be a bit confusing at first but here is a simple formula to help you determine if you had hit your calorie deficit (that is if you are trying to lose weight)

I use the Harris Benedict Equation to calculate my targets. There are a couple steps to the process. First we determine the Basal Metabolic Rate (BMR). This is your bodies normal daily metabolic rate.

Step 1: Determine BMR

Women: 655 + (4.35 x Weight in pounds) + 4.7 x height in inches) - (4.7 x age in years)
Men: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Example: We have a 42 year old woman that is 5'3" and weighs in at 138 lbs.

BMR: 655 + (4.35 x 138) + 4.7 x 63) - (4.7 x 42) = 1354

Step 2: Determine Calorie Target

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
  • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  • If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  • If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For our example we will select Moderately Active!

Target Calorie Goal = BMR * Moderately Active Level

Target Calorie Goal: 1354 * 1.55 = 2099

Now we want to subtract 500 from our target to give us a calorie deficit for the day.

New Target Calorie Goal: 2099 - 500 = 1599



Step 3: Determine Daily Actuals

Now it is time to see how our workout comes into play with our daily numbers. Lets say in our example she burns 700 calories for her workout.

Daily Actual = New Target Calorie Goal - BMR - Calories Burned From Workout

Daily Actual = 1599 - 1354 - 700 = -455



If you want a true 500 calorie deficit for the day you would need to decrease your intake by 45 for the day! I would not go much over 500 you can really have some negative side effects if you have to much of a calorie deficit.

Now if you want to gain weight you need to have a calorie surplus! So you would want to add calories to your daily plan!

I hope this helps you understand how your workout comes into play with your daily nutrition targets! The best way to track this is by tracking you daily food intake so if you are not doing this you need to start!

DIG DEEP!

-Scott
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/3/13 2:47 PM as a reply to CoachScottG.
Hey, team!!! I'm definitely in for this challenge. I had recently started a yoga program, except I just got Power 90 a little bit ago in the mail, and I'm pretty stoked about it, so I'm going to be starting that on Saturday!

Sam and Laurie, glad to have you guys around, you've been very motivating for me from the past threads!

Hello to all the new people! I'm looking forward to even more inspiration!!

Happy 2013, all!

-Kimberly
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/3/13 5:52 PM as a reply to CoachScottG.
Well just completed day 4 of insanity. So far so good and it was nice to have the day of a little rest with cardio recovery. Diet is going good even with the last two days being on vacation with family. Thanks for the inspiration from all the team members.
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RE: A New Year A New You! Jan 1st - Jan 15th Start
1/3/13 6:13 PM as a reply to CoachScottG.
Hi everyone,

Today I did Combat 30 Live and Core attack. Nutrition was ok. I went a little over on dinner and I am a little mad at myself. I made breakfast for my husband for dinner (waffles and sausage) and I planned on making something for me separately but before I knew it I downed a waffle, and a piece of sausage. emoticon I hate when I do that. I am keeping my calories low (1200) so hitting 1500 probably won't do any damage but it makes me mad just the same. Better planning for tomorrow!

CoachScottG:
Jane Man you are going after it! Nice job! So what do you think of COMBAT so far? Glad you will be joining us for another round! emoticon

-Scott


I love Combat. I was a little worried that it would be like Turbofire and I wouldn't be able to get through it. I'm finding it challenging but not so hard I can't do it. I have found that after doing Turbofire most other cardo workouts are on the slow side. Turbofire is so fast with no breaks for the most part and with all the pivoting I couldn't get through more than 3 weeks at time before my knee would give out and I'd have to stop. I have gotten through the whole thing but I had to do it in pieces. I like it for variety purposes, I can through a workout here and there and it gives me different options. For this reason I like Combat because its not so fast, they don't pivot as much and I don't have to jump.(at least not so far) I will admit my knee is starting to bother me but the program doesn't seem to be straight cardo so I am hoping I will be able to get through it. We'll see how it goes. So far so good though.

I hope you feel better soon!

Jane
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