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Funk That Body for that Spring Thing!
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Funk That Body for that Spring Thing!
chalene johnson nutrition weight loss overweight cardio funk free coach fitness friends 1st day of turbo fire fire ball
1/3/13 2:35 PM
ATTENTION FITNESS FRIENDS.
IT IS TIME
TO FUNK THAT BODY
AND
GET THAT SPRING THING.


Conditions and circumstances will never be perfect when it comes to finding time and motivation to stay fit! Don't wait for the perfect time, the perfect weather, for the stars and planets to align! Fitness isn't just for other people who are already trim! This is for you and the time is now!

Let me help you. I've been through several Beachbody programs - love them all. I used to be the consumate couch potato but I am here to tell you that these programs have changed my life! So now that I've lost 20 pounds and understand what fitness feels like, I just want to share it with as many people as I can! So much so, that last year, I became a certified fitness trainer, just as a hobby, mostly so that I could be more effective as a Beachbody coach. I LOVE helping people get healthy!

I just started Turbo Fire for the first time after being a P90X junkie for over two years. I've been through P90X about 7 times and got through Insanity once, too. Turbo is completely different (my new soulmate). If you love the constant cardio of Insanity and all that ab work, or Kenpo X was your fave part of P90X, but want something with a little more... shall we say... pizzazz, Turbo might be your thang! The music is awesome and you NEVER STOP! You'll be sweating in no time.

I got a taste of Chalene Johnson in Las Vegas last summer and she is a real fire ball! Very talented, up-beat and has the moves to keep it going! I decided to give Turbo a try, and I. LOVE. IT. You've gotta try it!

I'm still a beginner with Turbo, so don't be shy! If you are looking for someone to keep you on task, let's rock this! emoticon I will be here to share experiences, successes, struggles and answer questions about nutrition, too! I've got a lot of tips! Just ask!

Turbo will take some time to learn, so be patient with yourself and remember that you have a pause button and a rewind button, right? emoticon Dontch just love technology?

COME ON! LET'S GET OUR TURBO ON!!!

And stay tuned for some great tips and tricks where nurition is concerned. Now THIS is something I've got some experienced with!

OK. I'm not here to judge you or anything like that, so feel free to jump on board and say hello!

Let's do it!

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/3/13 2:25 PM as a reply to CoachTracyK.
Yesterday I tried out the First Starter Class and Stretch 10 class for a trial run. WHAT A BLAST! Hard work but... total fun. It does take some coordination to get through this fast-paced punch and kick routine, but it doesn't feel like work! It feels like box and kick hip hop. emoticon Seriously! After about 15 minutes of the workout, I was sweating like crazy and after the third break, I had to actually pace for a couple of minutes before I could go on. This workout never stops! Before I knew it, I was done, and actually? A little bummed! I wanted to keep going! That's a good sign, right?

I am sort of missing the weight lifting though... so I'm thinking that once I've got these moves down a little better, I may incorporate some X rountines as well! Turbo definately gets a THUMBS UP!

HERE ARE SOME THINGS THAT MY COACH SHARED WITH ME THAT WORKED. PLEASE READ!!

It ain’t easy but it’s worth it!!! Keep in mind the first week of any program 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 non-Turbo workouts prior to starting just to get your body & mind ready. There are some really great easy yoga routines out there that would help you limber up, would work on your balance and strengthen your core to get you ready. This is not a requirement, but if you feel you need a leg up, this is one suggestion. In fact, before most fitness routines, I do incorporate about 10 minutes of easy Yoga into my warm up just to ensure my body is primed to do a little more!

You can’t manage what you don’t measure! This is so important!
You will flip out at the end of 90 days when you review your results if you document where you were when you started.

What we mean is:
1. Take your Measurements (and I don’t just mean your weight, okay?)
2. Take your before & after pictures (you may not think so now, but you will inspire yourself by doing this)
3. Take the fit test (seriously, please do this)

Track your progress: Write down everything: your reps, weight and your food intake. Utilize the TBB Worksheets to track your progress. It is an easy way to keep track of your entire program.


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 great 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 and then you won’t have to think about it so much.


Pre Workout: Ensure you have enough fuel to get the intensity during your workouts. Intensity is the key to the results you desire. You’ve got to BRING IT! So, 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 losing it if you work out too soon after eating. Shakeology is one good way to fill up the tank before a good workout. You get your daily veggies AND 17 grams of protein, too! Added bonus: believe it or not, the Chocolate flavor tastes like chocolate ice cream when you blend it with ice. If you are like me and chocolate ice cream is your favorite food group, this alternative could be addicting!

What I often do is mix a shake, drink half and put the rest in the fridge for afterward! I give myself about 15 minutes before starting to work out and it works really well for me – it may or may not work for you.

If you work out first thing in the morning you might want to skip eating and take a pre-fuel 15 minutes prior to working out. By pre-fuel, I mean something healthy that will keep you going, not bloat you or nauseate you… Sometimes I go with a large apple and a piece of toast. Sometimes I go with a protein bar (be careful, some have a ton of sugar in them). Some folks on these boards put a little Results and Recovery powder in their water. There are a lot of alternatives. But for most people, trying to work out with no fuel at all is not one of them!

Post Workout: One of the most important parts of any exercise routine is a recovery drink. We cannot stress how important this is. By adding 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. Consider getting a recovery drink in of some kind after the workout and then EAT something within 30 - 45 minutes. Your body is totally primed to get the most out of your nutrition for the first 45 minutes or so after your workout and is burning calories like crazy.

Support and Accountability: Please 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! We are all waiting to read about how you are doing and cheer you on!!!

I look forward to getting to know you. If you have any questions please post them and they will be answered. Please do also respond to any posts you’d like – we will all benefit from what you have to say!

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/5/13 1:40 PM as a reply to CoachTracyK.
GOOD MORNING! So I officially started my program three days ago. The first day, I repeated the Fire Starter DVD. I really needed to go through it a couple of times to get the moves down. I'm pretty coordinated, but some of the punch combos and changes were so quick that I had to repeat them a few times! The Fire Starter DVD is a ton of fun. And although the entire workout is probably less than 1/2 an hour, not including Stretch 10, it was perfect for me, since I'm just getting into it.

I can definately see how, the more intensity you bring to the kick and punch combos, the better workout your back and arms get, not to mention the pure cardio that this workout brings to the table. I'm very much looking forward to the longer versions of this workout later on this month! It almost feels like dancing and the music is awesome!

Yesterday, I tried that Low HIIT 20 routine. The idea is to lower the impact but ramp up the intensity. It's interval training, so you go pedal to the medal for about a minute, rest for a few seconds than go for another minute. During that minute you get a low intensity demonstration phase so you can get the moves down, then the rest of that minute you BRING IT. And just about the time your arms want to stop working, you get a break, but not for too long! Another super fun routine. There are others in the box that are longer. Right now, it's perfect for me, but in a few days I'm going to want more!

Thank you, Chalene, for helping me get my groove back! emoticon Now it's time to focus on the food! So today I'll be tracking calories! It feels great to be back.

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/6/13 8:17 PM as a reply to CoachTracyK.
Just stopping in to bookmark this thread & say...I'm in! Starting TurboFire tomorrow and will begin food tracking as well. Will check back in tomorrow after the first workout is complete.


Ali
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RE: Funk That Body for that Spring Thing!
1/7/13 7:45 PM as a reply to AliCD.
Day One of TurboFire complete. Had to do it later tonight because of class schedule but got it done. emoticon
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RE: Funk That Body for that Spring Thing!
1/7/13 10:51 PM as a reply to AliCD.
Turbo Fire Day One Redoux... I feel like such a dork!! I keep trying to set up my schedule in SuperGym, but somehow, the schedule doesn't match my disks. I don't actually have a Fire 40 disk... Hmmmm... So I'm doing the TF Prep Schedule, which is the only schedule that seems to match my box set. I suppose that is okay, since so far, I appear to have five legs and three arms... DOH!!!

Still, I'm having so much FUN! AND... AND... today I lasted 10 minutes longer than I have the past three or four times I've done this workout before I started to hit the wall. I've always gone to the end, but after the 15 minute mark I was sort of going through the motions with an aspirational tone, heheheh... Today, however, 25 minutes before I was spent! It's about time. I mean... 6 months ago, Plyo X was a walk in the park. That one would probably give me a heart attack right now...

Here's the thing, though. I've lost 2 pounds in one week. That's right. Just by cutting out sugar, lowering carbs (not deleting them), drinking less wine (my love), and doing this crazy Turbo thing, 2 pounds. Seriously.

I really don't have a lot of weight to lose, but the point is, you don't have to be perfect at this. Just move. Just try. Just DO IT. You gotta start somewhere. Right?

Here's another trick. When you are working out, pretend that Chalene Johnson is watching you through the window or from the door. You will work twice as hard. Trust me on this! ;)

Now. How's about a recipe for your coffee cake craving? Hmmm... This is really pretty good! Check it:

Cinnamon Swirl Protein Bread

Preheat oven to 350. Spray an 8X8 Pyrex dish with non-stick spray.

In a small bowl, combine and set aside the following:
1/3 cup Ideal (Xylitol)
2 tsp cinnamon

In a large bowl whish together the following:
1.5 cups oat flour
2 scoops vanilla whey protein
1 sbsp baking powder
1/2 tsp salt
1/4 cup Stevia in the Raw

In a medium bowl combine the following:
2 egg whites
1 cup unsweetened almond milk
1 4 oz jar of baby food applesauce
1/4 cup low sugar vanilla yogurt (optional)

Combine contents of medium and large bowls together.

Pour about 1/4 of the batter into the pan.
Sprinkle heavily with 1/2 of the cinnamon/Xylitol mixture.
Repeat with remaining batter and cinnamon/Xylitol mixture.
Draw a knife through the batter to marble.
Bake for 24 to 28 minutes.
Let cool for 10 minutes.

Bread will be dense. Mine didn't marble so well... But it tasted pretty great! It was amazing with coffee and I felt like I was, well... cheating a little. But guess what? One square = 55 calories, with 1 gram of fat, 8 grams of carbs and 5 grams of protein! Say wha???? Yes! So I had two along with my home-made double espresso organic mocha latte made with unsweetened almond milk.

OH! SNAP.

GRAB YOUR TOWEL AND BRING A BUCKET. IT'S ABOUT TIME TO SWEAT.

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/7/13 11:13 PM as a reply to AliCD.
WAY TO GO ALI!!! WELCOME BACK! emoticon

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/8/13 4:15 AM as a reply to CoachTracyK.
Hi Just was reading your posts and love it, I will totally be following you. I just restarted turbo fire for the millionth time. I start it go and sizzle out never have made it past week 5. Over the new year I had a serious talk with myself and how I am done trying to find the time to work out. some how I always have time to check my facebook or email watch tv, ect... I am done with excuses and I am now starting week 2. This time I am bringing power and excitement to my workouts and am not going to go to bed till my workout is done. One thing I am very proud of is how far I have come when I started the very first time, over a year ago I could barely get through the warm up, ski 3 knee killed me. Today I powered through 55 EZ jumping at times, kicking and even adding my own flare, still some things are modified and I have yet to do a burpee, but it is about showing up sweating and seeing progress. T
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RE: Funk That Body for that Spring Thing!
1/8/13 5:42 PM as a reply to trusty.
Getting ready to log into to SuperGym for some Stretch40! Join me if you can!

Trusty, it sure sounds like you are killing this round!!! That is what it's all about! I love reading that you are adding some of your own flare. I think Chalene would like that, too. emoticon

For anyone new to this workout, just remember, don't give up! Keep moving. Burn calories!!! Have fun. That's the point. Right?

See yas soon!

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/8/13 6:56 PM as a reply to AliCD.
So, I was totally ready to convince myself to trade tomorrow's scheduled rest day in for today and not work out tonight. I had lots of good reasons, of course, but checked in here and read your posts & found some motivation. emoticon My head actually feels better post workout than it has all day & I feel like I can breath again. There goes that excuse out the window...

Trusty, your post sounds like something I could have written myself. I, too, have pledged to find the time to take care of myself this year.

Okay, now I really do have some legitimate things I need to get done for tomorrow's classes. See you at next check-in.

Ali
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RE: Funk That Body for that Spring Thing!
1/9/13 6:09 PM as a reply to AliCD.
Day 2: Stretch 40 Complete! Day 3: Rest Day!

Well yesterday's stretch was basically Yoga. A pretty good workout overall, and very challenging where my hip flexors were concerned. I'm tight everywhere. So this was a very good thing for me.

Trusty, Ali, Great job staying on task! Yesterday, I also wanted to call that my rest day. But I'm very glad that I pushed through. It felt great, both physically, and because I just perservered!

See yous tomorrow!!

CoachTracyK
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RE: Funk That Body for that Spring Thing!
low fat recipes carnitas high protein nutrition pork recipe
1/9/13 8:47 PM as a reply to CoachTracyK.
How about some low-cal Mexican food to spice things up?

Check out this AWESOME Carnitas recipe I modified to be high protein and low fat. You won't believe how great this tastes!!! I got the pork roast from Costco (Sam's Club). 4 ozs is only 100 calories and 1.5 grams of fat!!! Seriously. You can also just throw the thing into the oven and roast it for 45 minutes and it's very good that way too...

But here's the recipe:

3 pounds boneless sirloin tip roast (this is very lean)
2 tablespoons olive oil
1/3 cup chopped onion
3 cloves garlic, minced
2 cups water
1 teaspoon finely shredded orange peel
1/3 cup orange juice
4 sprigs fresh thyme
1 teaspoon sea salt
1 teaspoon dried oregano (Mexican if you have it)
1 teaspoon crushed red pepper
2 bay leaves
1. You won’t have to trim the fat. There isn’t any. Cut the meat into 1½" cubes. Heat the olive oil in a Dutch oven. Get it hot but don't burn it. In the Dutch oven, brown the meat, half at a time in the hot oil, stirring to brown evenly.
2. Remove meat from the pot, add the onion and garlic. Cook these until lightly brown and tender, scraping the fond from the bottom and sides of the pot. (The fond is the burnt-on brown stuff. It’s actually the good stuff.) Return the meat to the pot.
3. Add the water, orange peel, orange juice, thyme, salt, oregano, crushed red pepper and bay leaves to the pot. Bring to boil (not a rolling boil...) and then reduce the heat. Simmer covered, 2 hours.
4. After 2 hours, remove the lid and raise the heat enough to gently boil the meat until most of the liquid evaporates (30 minutes or so…).
5. Remove thyme sprigs and bay leaf. Use slotted spoon to serve the meat.
Garnish with avocado, salad greens, brown rice, nonfat Greek yogurt and an orange slice to clean the pallete. Add a little tomatillo salsa for some extra tang and snap!

What you will notice if you've had carnitas before is that the meat is not as crunchy on the outside and not as brown because there is less fat, but it is just as tasty and tender.

Enjoy!!!
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RE: Funk That Body for that Spring Thing!
1/10/13 6:51 AM as a reply to CoachTracyK.
Gonna have to try this recipe, love love love mexican. Bought myself a new exercise floor mat and love the extra cushion it gives me. Fire 45 was done this am with some added bounce. Working 6 -12 hour night shifts so probably wont be here very much but keep pushing play and Ill talk later. Goodnight.
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RE: Funk That Body for that Spring Thing!
1/10/13 6:52 AM as a reply to CoachTracyK.
Gonna have to try this recipe, love love love mexican. Bought myself a new exercise floor mat and love the extra cushion it gives me. Fire 45 was done this am with some added bounce. Working 6 -12 hour night shifts so probably wont be here very much but keep pushing play and Ill talk later. Goodnight.
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RE: Funk That Body for that Spring Thing!
1/10/13 6:53 AM as a reply to AliCD.
Ali way to just press play.
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RE: Funk That Body for that Spring Thing!
1/10/13 7:08 PM as a reply to CoachTracyK.
Checking in for accountability...TurboFire Day 4: Complete

I generally like to work out in the morning when I can but seem to be fitting it in at night better. Partially because up to this point after the kids go to bed my husband has been running to the gym to do weights and then comes back to do TurboFire with me before going to work. Keeps us both accountable and on track.

We had the Fire Starter Pack, so are starting with those this week... I am looking forward to getting to some of the other work outs that you both have mentioned.
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RE: Funk That Body for that Spring Thing!
recipes low fat recipes fire starter pack chicken cacciatori low calorie meal low calorie recipe low fat italian
1/10/13 7:59 PM as a reply to AliCD.
Good Evening!! Rest Day complete!! Waiting for dinner to settle then off into the fitness room for some Turbo Fire: Tone 30!

Ali! Great job! How nice to have hubby working out with you! I'm on the Fire Started pack, too. My favorite thing is the "Run" to "Put your hands up in the air!" What is it about that? I just love throwing my hands up and bouncing all over the place I guess... ;) These are some of the funnest workouts I've ever done! Seriously! And it really does seem to me that you can make it as intense as you want to. So the better you get, the more you better bring it, girl! That is my plan as well. emoticon

Oh, and how about some low-cal Italian?

Chicken Cacciatori

Here's what you need (I don't have this written down anywhere, so bare with...)

Some white meat chicken breast. Keep the skin if you want to. Just bear in mind it adds fat.

1 large can of crushed tomatoes per pound of chicken.

1 small can of tomatoe paste no matter how much chicken you have.

A bell pepper. Pick your color. Green tastes more... green. Yellow and red are sweeter. Up to you.

A yellow onion. I like the sweet ones, like Vidalia.

Some garlic. I dump in the garlic but others don't. For me, I use a couple of cloves per breast. Seriously. I told you I like garlic.

Some mushrooms, sliced. I like a lot. Don't worry about measuring just use as many as you want to.

2 tbsp olive oil

salt, pepper, oregano to taste.

So I throw this together, and you can too. It's hard to mess this up.

First thing, you need to season the meat. So some salt, pepper and oregano. You know? Sprinkle it on. Don't worry about it.

Heat the olive oil in a deep skillet or Dutch oven. I like the Dutch oven. That way, you really only need one pot, and the oil doesn't spatter onto the stove. ;)

Brown the chicken in the hot oil once the oil starts to wripple but before it starts to smoke. Medium heat or lower. Brown the meat golden. Don't cook it, just brown it. Then take it out of the pot and set it on a plate for later.

Slice up the veggies however you like them... thick, thin, big small... doesn't really matter... throw them into the pot and saute until soft. Then add the sauce. Lower the heat and simmer.

Now, normally, I'd add the chicken and then the sauce, but since it's white meat and it dries out easily, what I do is simmer the sauce for a while to let all the veggies get happy. Then I add the chicken, like after about half an hour. Once you add the chicken continue to simmer for another 20 - 30 minutes. To check for doneness, remove a piece of chicken, scrape off the sauce, stab with a fork. If the juice runs clear, the chicken is done. You don't want to over cook the chicken, because, unlike the dark meat, white meat really doesn't get better with more time on the stove. It just gets like rubber. Just done is perfectly done. ;)

Serve over brown rice pasta or whole wheat pasta, and remember .... less is more! No more than 1/2 cup pasta, okay? I love asparagus as a side dish, but use your imagination!

Enjoy. emoticon

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/10/13 10:32 PM as a reply to CoachTracyK.
Turbo Fire Day 4: Tone 30 Complete!Funny. After completing P90X 7 times and a round of Insanity (then taking like three months off...) I sorta thought this workout was going to be, well... A little silly.

Well. No. Bands can actually be sorta tough. When ya WORK IT. HAH!

FUNK THAT BODY!

CoachTracyK
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RE: Funk That Body for that Spring Thing!
1/11/13 5:02 AM as a reply to CoachTracyK.
HIT 20 done and to be honest i dogged it. It was a rough night at work and Im tired but I had to get it done because I stink at waking up before work to turbo. It is so easy to hit snooze and roll over. So gonna focus on the good I worked out, may not have been with the highest intensity but it was more then sitting on the couch would of gave me. emoticon
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RE: Funk That Body for that Spring Thing!
1/11/13 9:11 PM as a reply to CoachTracyK.
Turbo Fire Day 5: DONE.

I think we ran into the same problem you did Tracy, though I didn't realize it ahead of time. Day 4 was scheduled to be Fire 40 Class but we don't have that disc & there is no mention of it anywhere. Not wanting to start at Day 1 with a different schedule (for purely psychological reasons)we opted to do Fire 45 EZ Class. Don't know if that was the right call but considering our evening activities schedule & technical difficulties meant we were finishing up at 11:30 PM, I am proud of us for completing it. And man, is that a work out!

Trusty - I tell myself the same thing as I am still fumbling through combinations, it may not be quite right but at least I'm doing something! WTG on getting your work out in, even if you weren't feeling it.

Workouts are going good, nutrition is in check, now I need to get better about my sleep situation as I average about 5 hours a night. Not good, I know... with that said, Good night. emoticon
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