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New year New You!!! Time to BRING IT and DIG DEEPER!!!!
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New year New You!!! Time to BRING IT and DIG DEEPER!!!!
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1/14/13 9:35 PM
Welcome Beachbody enthusiasts.

Starting January 21,2013, lets do this!!!!

Are you that unfortunate person who was not able to get into a Support Group/Challenge Group/Team and are now left wondering what to do? Wonder no longer... Join our group and we will make sure you succeed in your personal fitness goals. We are starting January 21, 2013. Just in time for you to still meet and exceed your New Years Resolutions!!!!!!


ARE YOU READY TO COMMIT AND MAKE 2013 YOUR BEST YEAR YET!? ARE YOU READY TO BRING IT?! ARE YOU READY TO DIG DEEP!? ARE YOU READY TO GET INTO THE BEST SHAPE OF YOUR LIFE?!

If the answer is YES....

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/Combat/Power 90/Ten Minute Trainer/Hip Hop Abs/ Hybrids 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.

No need to be shy about joining this group. 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.

Now we understand that "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!

The theme for this group is, "We will leave no team member behind."

"Your life today is the result of your attitudes and choices in the past. Your life tomorrow will be the result of your attitudes and the choices you make today."
- Author Unknown

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

NECESSARY EQUIPMENT

Dumbbells - You can use good ole fashion regular dumbbells from Wal-Mart or you can go to the extreme and get yourself a set of Bowflex® SelectTech® 552 Dumbbells or Bowflex® SelectTech® 1090 Dumbbells. Some of us used and will use again the CAP Barbell 40-lb. Dumbbell set from Wal-Mart. Some have since moved up to the Bowflex® SelectTech® 552 and/or 1090 Dumbbells.

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 - You can use standard push-up bars that can be purchased at Wal-Mart or Target. You can go with the P90X Power Stands designed and used by celebrity fitness trainer Tony Horton or you can do the good ole fashioned pushups with your hands.

Optional Equipment

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, whether it be P90X®, INSANITY® Hip Hop Abs®, Slim In 6® etc. 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.

Water - Drink your water. You should drink anywhere from 8 to 10 (8 oz/250 ml) glasses per day. Water will help replenish and hydrate your body, especially through intense workout programs such as P90X, Insanity, and TurboFire.

Vegetables and Fruits - Getting the nutrients your body needs will not only give you a more enjoyable life, but will prevent any health issues from occuring such as Type 2 Diabetes, Heart Disease, High Blood Pressure, etc. These nutrients are also building blocks to your success in the results you are looking to find.

Avoid Junk Food - Junk food will not help you get the results you want. Junk foods such as Ice Cream, Pizza, Hamburgers, Chocolate Bars, etc., are all high in fat, sugar, sodium, etc., which can cause a lot of health issues.

Optional Nutritional Supplement

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.

Caseine 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!!!!

When you write a goal, 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 very specific. How about: "I am going to lose 25 pounds or 3 pants or dress sizes."

M = Measurable Anything that you can measure, you can accomplish! "I will network with more people and make better connections for my business." How would you measure "more"? Try something like this instead: "I will meet and follow-up with 2 new people at every networking event that I attend this year."

A = Attainable Is it possible to attain your goal? When you create your goals and write them down you should make sure that your goals are possible! Now, you have to be cautious though. Don't go too easy on yourself. Your goals should have some stretch to them so that you can grow!

R = Realistic "I will get into shape so I can jump over a tall building in a single bound" Uh...nope, not going to happen. There are certain laws of physics that still make it impossible for humans to jump over a tall building in a single bound. Make sure that the goals you created based on reality.

T = Time Limited Give yourself a deadline. In fact this has already been done for you by the folks that created P90X. It is 90 DAYS!!!!

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

You will want to take a before photograph of yourself along with writing down your before measurements. At 30, 60 and 90 Days you will also take a photograph of yourself and take your measurements. Comparing the before and after photos will show you how much progress you are making.

TAKE THE FIT TEST

Take the fit test prior to Day 1. This will give you a foundation to judge your fitness level. Having this foundation will help you get through the workout programs.

TRACK YOUR PROGRESS DURING THE WORKOUTS

Use the P90X workout sheets or download the P90X app 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. Writing it down will help you remember what you did and your notes you make will help you remember if the workout was too easy, too hard, or just right.


TRACK YOUR NUTRITIONAL PROGRESS

Keeping a journal of what you eat and when you eat it will help you track your calories, protein, carbohydrates, fats etc. Using phone apps such as MYFITNESSPAL, or LIVESTRONG or TAP & TRACK Calorie Counter (Diets & Exercises) will be of great assistance to you. Most of the group use MYFITNESSPAL to track what they eat when they are away from my computer. All of these apps sync to their particular websites so you have 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 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!!!!!

CoachRIAHBELLA


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: New year New You!!! Are You Ready to Bring it!!!
1/5/13 11:04 PM as a reply to 206263102.
We all need a little motivation to get going....

Im ready to destroy mine are you?! Without a doubt 2013 will be my year, whos with me!?!? Lets Bring it!!!!!!!!!!!!
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My Story -

My moment of truth came after I had my daughter. I was at the heaviest I had ever been after having my little bundle of joy. BUT I was not planning on staying at that weight. I gained a total of 40 pounds during my pregnancy which all come on the last two months, I did a whole lot of emotional eating. Since things weren't right in my relationship I continued to eat after I gave birth to my daughter, luckily for me I didn't gain any, but I didn't loose anything right after either. Finally I was fed up with being fat & decided to start my fitness journey, Five months after giving birth I started my journey with P90X, in those 90 days I lost 20 pounds and 7 inches of my waist along with several more inches everywhere else! Man was I excited to say the least. I am now ready to start my second round of P90X and ready to commit to doubles this time! I intend to loose a minimum of 25 pounds this round! That will put me at my pre-pregnancy weight, but since I was over before I got pregnant Ill have another 25 to loose after this goal, which I know is completely reachable goal with P90X and Insanity. My daughter will be 1 in May, I fully intend to be back at my pre-pregnancy weight, with hopefully even more lost. I'm in it to win it!!!

So who's with me?! We can do this, with motivation, support & accountability we can make this our best year yet! I'm ready to bring it all over again are you?

My results - so far still a work in progress but together we will overcome all obstacles and breakthrough barriers!
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Hi CoachRiahBella!

This looks like a GREAT thread! Your team members will benefit a lot from all of the great information that you have ready to share!

I can relate with weight loss after having a baby! I gained 46 pounds and it took me a full year to lose the weight. Diet alone did not do it for me - I had to workout. I WISH that I had a great support group at that time to help me through the tough days!

Remember everyone, NUTRITION + WORKOUTS + SUPPORT = SUCCESS!!! With CoachRiahBella's help you will get great results!!

Cheers!
Kristin
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Great thread Coach! You had fantastic results, your motivation and inspiration is contagious.... Your going to give a lot of people some AWESOME Support.... Way to Go!

Have a great day!

John


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Thanks CoachKOlexa!

You are absolutely right we all need that extra motivation. If I would of been part of a team in the beginning I would of lost my weight sooner too, but hey BETTER LATE THAN NEVER I say! I'm looking forward to spending my daughters first birthday and the rest of our life together healthy and fit!
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Thanks Coach!!!! I'm looking forward to spreading the news and great results I've had over the past few months! As well as continuing onto a better me in 2013 and BEYOND!!!
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You may stumble upon some bumps in the road, just as I did in the beginning, but always KEEP PUSHING FORWARD. No matter how many barricades you come across, NEVER GIVE UP. I will be their to MOTIVATE YOU, hold you ACCOUNTABLE to your daily workout and your daily nutritional needs!

Failure isn't falling down. Failure isn't getting back up.

So get on your feet,
PRESS PLAY, BRING IT, and DIG DEEPER!!!
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Coach RiahBella,

What a great thread!!! You've gotten some fantastic results! I'll be stopping by this thread often to gain insight and motivation. Thanks for your encouragement and enthusiasm!

Coach Susan
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Awesome thread! Great info! WAY TO GO! emoticon
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Hey thanks CoachSam61761 & HiFitzy!!!!

I look forward to you coming by. We have a great new year ahead of us, lets take advantage and make big things continue to happen for us all!!!

CoachRiahBella
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Hey team!!!

Are you all getting as excited as I am to begin P90X and Insanity!? I wanted to make sure that you are all getting prepared for the next round. You should be already preparing all the things you will need to begin P90X and Insanity. That means you should be reading over the nutrition plan, making sure you figured out what level you will be eating at and double check your math. During my first round I made the mistake of miscalculating my calorie count and ended up in the wrong level.

You will want to figure out what you will be eating during the first round. Make a schedule. WRITE IT DOWN! You don't want to be messing with your meal plan in the middle of the program. You don't see elite swimmers messing with their goggles or swim trunks in the middle of a race. If they started doing that their times would suffer. If you start messing with your meal plan it may confuse you and you will probably become frustrated and we don't want that to happen.

If you are a full club member of teambeachbody you can use the meal plan wizard under the "Eat Smart" tab. That will figure out your meal plan based on your calorie needs. It will also print out a shopping list for you so you know exactly what you need each week. If you are not using the meal plan wizard and are choosing to do it yourself, that is fine to, it will just take you a little bit longer to do. If you chose to do it on your own, you can simply just following the meal plan located in the nutrition booklet. Whatever you do make sure you write it down and commit to it prior to the start of the program!

If you decide there is something in the meal plan that you do not like, you can substitute it with something else. Just make sure that you substitute it with something that is the same. For example: 1 oz of salmon is NOT equal to 1 oz of chicken. In fact 1 oz of Salmon is equal to 1.5 ounces of chicken. If you are talking replacing 8 oz of salmon, that is a lot of chicken.... Knowing this type of stuff is crutial because if you substituted 1 oz of chicken for 1 oz of Salmon you would not be getting the same amount of protein in this particular example.

Some of you are going to be taking supplements like Shakeology, a recovery drink, whey or casein protein or any of the many amino acid supplements. If you are taking supplements make sure you have enough to get through the program. You don't want to run out in the middle of the program. If you are on a monthly delivery program, you should be good to go.

In preparation for my journey, I ordered my results and recovery formula, energy and endurance and shakeology.

I will leave you all with this final thought. Success happens when preparation meets opportunity. We have the opportunity to do another round of P90X and Insanity with a great group of people. They are very motivating, supportive and like me serious about reaching their personal fitness goals. I see nothing but success in the near future!

Often times you will see me end my posts with, "keep the faith". That is because success is like an act of faith. You have to believe it in order for it to happen!

Keep the faith, keep pushing play and Bring IT!

CoachRiahBella
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Since the first phase of the P90X nutrition is the fat shredder phase I have found that knowing good sources of protien to maximize your protein results in the first 30 days is essential.

Protein: Your Secret Weight-Loss Weapon
A high protein diet is your key to healthy weight loss. Here, the protein-rich foods you should be eating



You'd think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.

Recently, the diet pendulum has swung in favor of counting calories—an effective weight-loss tool, but not one that always prioritizes protein. "Many women perceive foods that are rich in protein as being high in calories or fattening," says Laura J. Kruskall, Ph.D., R.D., director of nutrition sciences at the University of Nevada at Las Vegas. This isn't the case, but diehard counters know that most proteins will cost you a few more calories than fruits and veggies will.

What's more, protein isn't as portable as other foods. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. "Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy," says nutrition expert Angela Ginn, R.D., a spokesperson for the American Dietetic Association.

That may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, we're really missing out.

Consider this: A Johns Hopkins University study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.

The Power of Protein
The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.

Pump It Up
Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.

Even more important: Aim to get at least 30 of those grams at breakfast, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.

But not all proteins are created equal, says Kruskall. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.

Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on whole-wheat bread, or brown rice and beans, for example—can pinch-hit for complete ones. Or nosh on complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.

http://www.womenshealthmag.com/weight-loss/protein-weight-loss

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Proteins

Good sources of protein

Proteins are an important part of your bones, muscles, and skin. In fact, proteins are in every living cell in your body. Inside cells, proteins perform many functions, including:

Helping to break down food for energy
Building structures
Breaking down toxins

Proteins are made up of building blocks called amino acids. Your body can make some amino acids but not others. Proteins that you get from meat and other animal products contain all the amino acids you need. These include both those your body can make and those it can't. Proteins from meat and other animal products are known as complete protein.

Good sources of protein include:

Fish and shellfish
Poultry
Red meat (beef, pork, lamb)
Eggs
Nuts
Peanut butter
Nut butters
Seeds
Beans
Peas
Lentils
Soy products (tofu, tempeh, vegetarian burgers)
Milk
Milk products (cheese, cottage cheese, yogurt)
Return to top
More information on Proteins

http://womenshealth.gov/fitness-nutrition/nutrition-basics/proteins.html
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I was searching for some hybrid threads and ran into this one. Looks like a lot of good info. Thanks.

I just started a P90X / Insanity Hybrid yesterday. I completed my first round of P90X the week of Thankgsgiving and started doing some of the Insanity workouts during the month of December to get introduced to them. I had heard Insanity described as being P90X on steroids and I would have to agree. Insanity is extreme when it comes to cardio work which is why combining the two programs produces the best hybrid in my opinion.

Prior to doing P90X I completed Power 90 and the Master Series. Both were good introductory workout programs.

The schedule for the first 3 weeks of my hybrid will be:

Chest and Back with Ab Ripper X
Plyo X
Shoulders and Arms with Cardio Abs
Pure Cardio
Legs and Back with Ab Ripper X
Insanity Plyo Circuit
Rest

I left out the Yoga and substituted an extra day of cardio. I am trying to lose some stubborn weight around my waist and "the love handle area" that I cant seem to shed all the way. I'd also like to get those abs showing. I definitely see more definition in my abdoominal area but still have some work to do there as well.

I have decided to give shakeology a try as well and will be using it in place of my normal breakfast meal.

Paul
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Hello ForAndrea!

Welcome to the thread! Glad you stopped by...Post your accountability everyday and we will travel to the finish line together. We will all support one another as we journey to reach our personal fitness goals.

Studies show that those who engage in a support group are more likely to succeed than those that do not engage in a support group! Looks like you've finished some great programs!

I did the same as you, I finished P90X in December. Then after I have been doing some insanity workouts here and their to prepare myself for this hybrid. I can definitely agree, feel the same way about insanity.

I decided to do the hybrid for the same reason, I want the best if both worlds. I have the rest of my pregnancy weight to loose as well. So through these next 90 days we can push eachother to do our best and forget the rest!!! I'm looking forward to some amazing results in 90 days, lets bring in 2013 together in style!

Theirs lots of different schedules out their for the most part I am following the one on beachbodys website though. On days I want extra cardio ill do it instead of yoga as well though and then ill add my yoga in on my rest day, atleast the 2nd half where all the stretching occurs. I feel my body needs it after such a long work out week.

Also make sure your nutrition is on my point and that you are getting the right amount of calories needed each day. Always remember abs are made in the kitchen & with that in 90 days you'll blow it out of the water if you stick to eating healthy along with the hybrid.

I personally LOVE shakeology. It has helped me in so many ways. I have an 8 month old and she takes up almost all my energy. I have a feeling you'll LOVE it too!! Find a recipe that suits you and you'll be golden!

CoachRiahBella
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WHY IS KNOWING MY DAILY CALORIC INTAKE SO IMPORTANT?!?

Knowing and understanding nutrition and how it plays a role in your fitness program is key to reaching at weight loss or weight gain goals!! It's all about CALORIES!!

Now how do you figure out your daily caloric intake?

I use the HARRIS BENEDICT FORMULA in order to figure this out as I feel it is the most accurate formula around as it takes into account your age, height, weight and fitness intensity factor.

The Harris-Benedict Formula:

English BMR Formula

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


So after I figure it all out......what does it mean?

Say for instance you are a 25 year old male who is 6'2 and weighs 240lbs. The formula used will tell you the approximate number of calories you would need to eat on a daily basis in order to MAINTAIN the weight at 240lbs while doing their fitness program. Now, this person's goal is to LOSE weight, not MAINTAIN weight. In this case, this person would need to take a calorie deficit every day. The HBF puts this person at 3613 calories to be consumed everyday to maintain their weight at 240lbs while doing their fitness program. So instead of consuming 3613 calories a day, they would take say a 1000 calorie a day deficit and consume 2613 calories a day instead. Make sense??

What is BMR or Basal Metabolic Rate?
The BMR is the lowest amount of calories to be consumed per day while doing your fitness program. The HBF also calculates this number for you. if you consistently consume calories each day that are below your BMR, will you lose weight?? Absolutely!! But....and this is a HUGE BUT, your body will eventually go into starvation mode where your metabolism decreases and you actually begin to GAIN weight!!! This is why you may here people tell others "You need to eat meore to lose weight". Doesnt make sense on face value, but when put in context with the above explanation, it makes a TON of sense!! So using the male example above, his BMR was calculated to be 2313. So if he takes a 1000 calorie a day deficit to put him at 2613 calories a day, it keeps him well above his BMR and has no danger of entering starvation mode.

So what exactly is starvation mode???
Answer: Many weight loss coaches use the term “starvation mode” to describe your body’s natural response to protect itself when you don’t eat enough for extended periods. When you regularly eat too little food to provide your body with the necessary nutrients, it perceives itself to be in danger from starvation. Since your body is wonderfully designed to protect you, it will slow down your metabolism to conserve energy so it can keep vital organs such as the brain and the heart going for as long as possible in the face of the perceived threat. While it will burn fat for fuel, it will also start burning lean muscle mass for fuel, which will slow down your metabolism even further. People on starvation diets invariably find that they regain all the weight they’ve lost (and then some) very quickly as soon as they start eating again.

While a starvation diet may help you lose weight quite fast in the short term, you will pay a heavy price because you are setting yourself up for a lifetime of weight problems. Your metabolism gets progressively slower with each day you remain on a starvation diet. This resultant slower metabolism needs less fuel, so you consistently have to eat less and less to lose weight! As your metabolism slows down even further and your lean muscle mass dwindles you will also find that you become more and more tired. This in turn means you will get less exercise, which leaves you with less lean muscle, and an even slower metabolism. It really is a vicious cycle. The importance of protecting your lean muscle mass to boost your metabolism can not be stressed enough.

The question arises: when does your body go into starvation mode? As with anything that involves the human body, there is no one single answer that will be true for everyone. The levels at which starvation mode kicks in vary from person to person. What we can do though, is understand how it gets triggered so we can avoid getting our bodies in that state. Your decision of how much to eat should be based on your individual Total Daily Energy Requirements, which takes into account a variety of factors including height, weight, age, gender and activity levels. If you want to lose weight safely, without setting off the alarm bells in your body; aim to eat approximately 300 – 500 calories less than your total daily requirements. This will provide your body with enough fuel to keep it going comfortably, but will still create a sufficient caloric deficit to ensure that you lose weight. To protect your metabolism even further, make sure your diet contains enough protein and that you maintain / increase your activity levels.
Note. You will find that many experts advise you not to eat less than 1,200 calories per day to prevent starvation mode. This is just a general rule of thumb to provide advice in the absence of enough information. To be safe, get your individual Total Daily Energy Requirements calculated, and follow the advice above.

IF YOU HAVE ANY QUESTIONS ON THIS, FEEL FREE TO REACH OUT TO ME!!
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Whew!!! I completed a great workout today, shoulders arms & ARX! I really pushed myself to my limit. Upped my weight and still hit inbeteen 12-15!

Nutrition has been on point today too! Got my 50proteins 30carbs & 20fats in AND under my calories by 50 today and I'm full as could be!

Definitely excited, I'm loosing weight (already!), gaining muscle and enjoying life! And not to mention the fact, I'm home and not in an over crowded gym!!! What else could you ask for?!

Hope everyone had as productive day as I did!

Im going to bed completely satisfied with my day and ready to dig deep tomorrow!!!

Goodnight team!!!
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Did Insanity Pure Cardio this morning and I end up sweating a boat load. After the warm up and stretch you look at the clock and you say its only a little more than 15 minutes. How bad can it be? Well I did not have one dry inch of clothing on at the end of the workout. When I started this morning I was still pretty sore from the P90X workouts on Monday and Wednesday but after doing Insanity today the soreness is gone. I feel good.

Did Cardio Abs and compared to AB Ripper X, I am not sure its as intense. I think AB Ripper X is better (more diffcult).

I started the week off thinking I was going to exercise in the evenings now versus the mornings as I have been doing for almost a year. I found after a couple days however that the morning schedule seems to work best for me. Although I am a lot more awake at night, I do better with the workouts in the morning. When I get home from work I am usually starving (even if I eat a snack before). If I eat before I work out I feel like crap. Also I tend to drink a lot of water during the workout and then a Results and Recovery drink afterwards. I ended up having to use the bathroom every two hours and it interefered with my sleep. Sucks getting old by the way!

I use the BB E&E in the morning and I have also tried C4 but the C4 made me feel really edgy. Both do help you get through the workouts. If I get up early enough I will some times also eat some pineapple to give me a little extra boost.

Legs and Back with Ab Ripper X tomorrow. Its not one of my favorites only because you do it every week for the entire program and there is no variety. I wish there was an option for an alternative workout that works the same muscle groups.

Paul
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Hi Paul!

I just finished Insanity Pure Cardio, and man I'm beat! I can definitely say I to my butt kicked today... In a great way though. Finishing up my results and recovery drink now. I did look at the clock as well and said only 20 minutes left, I got this....well after several breaks and probably 30 minutes later I finished! I switched it out with yoga today because I wanted a little extra burn today, but I'll throw in light yoga on Sunday now.

I'm feeling great my nutrition was on point today. I'm doing the fat shredder phase of p90x and its working miracles right now! I had my 50/30/20 ratio right on today and again I'm below on my calorie intake but not by too much, where it would be negatively affecting my progress.

That's good that you realized its still better for you to work out in the mornings. The hardest part about sticking to the program is figuring out when you're going to workout and sticking to that schedule. Make it your number one priority and results will come! I know all about waking up all night, different reasons but regardless it still sucks, I can't wait to get a real nights rest one day ;)

That's great that you drink lots, I'm a very avid drinker of water myself and actually keep a bottle of water on my beside for when I wake up in the middle of the night thirsty, which is quite often.

I work out sporadically. Being a stay at home mom right now to my 8 month old, so their are days I can get it in in the mid-mornings while she plays or other days I have to wait till night when she good and sleep. I know it doesn't matter really when just as long as you push play, personally though I love working out mid-morning. I feel I get an even greater burn cuz I'm still out moving around after my workout not just showering and going to bed.

As well I use the energy and endurance too. I definitely like that it doesn't make me get irritable or too bouncy from drinking it and that it works. For some odd reason most don't work on me, so I was lucky to find that E&E does.

I'm not a fan of legs and back day only because it kicks my butt and I feel it still 3/4 days after, so I always dead Fridays for that reason now lol. Also I have to do ARX before legs and back otherwise ill have no energy left to get it done. I swear this workout kills me, I definitely have a "I hate it, but I love it" with legs and back lol

I'll ask around and see of anyone I know knows of an alternative to legs and back for you to mix it up with .


CoachRiahBella
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Thanks. Insanity is no joke. It is the toughest workout I have seen on DVD so far. I enjoy the fact at the end that I made it through it. It tests your mind more than your body I believe.

Did Legs and Back this AM and pushed through it. Had not done that workout in a couple weeks so it was a challenge especially the wall squats with the leg raise. Man that burns. Everyhting else was pretty good though. Will do AB Ripper X tonight after work. I find breaking them up is best for me both from a performance standpoint as well as a time standpoint. Hoping to get back to 25 reps on each exercise tonight. Should not have taken that break.

Any advise on an alternative is welcome. Some suggested Back and Base from P90X One on One but I do not have those DVD's. Guess I will just suck it p and do Legs and Back but would like a change every once and a while.

Insanity Plyo tomorow and then a day off. Cant wait.

Been good on the diet so far. Have been using shakeology for breakfast. I ordered the Cholocate flavor as I liked it best and waiting for my order to come in. I have been using the samples my coach sent me. I seem to really get hungry in the evening. I have been eating fruit i.e pineapples, grapes, apples, plums, prunes, raisins when this hunger hits. Sometimes I will also have some peanuts, almonds, or a couple hard pretzels. Not sure why its in the evening and not during the day. During the day I seem to be fine.

Paul
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