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Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
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Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
p90x insanity help fat first time newbie fat shredder abs beginner carbohydrate grams of protein turbo fire new to beachbody first day p90x2 40 and over beginning body gospel body beast 1 week insanity 1 day of body beast 1 round of turbo fire 6pack abs help wanted
1/13/13 11:03 AM




JOIN US -- Any & All Beachbody Programs Welcome


If you answered YES....
What does ALPHA WOLF FITNESS STAND FOR? Let me explain…

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

We will be starting this round the week of Jan 14th, 2013.

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. We are here to help you. If you need support, motivation and/or inspiration welcome. If you need information on nutrition, welcome to the “one stop shop” for all your Beachbody needs!

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

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.....

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

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


For those doing fitness programs like P90X, P90X2, BodyBeast, Power 90, or even Insanity the Asylum you are going to need some equipment. Other programs like Turbo Fire and Insanity require no equipment (unless you want added intensity).

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

Chin-Up Bar – Just a good ole fashion chin-up/pull-up bar is all you need.
Push-up bars – 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.

Yoga Mat – Just a good ole fashioned Yoga mat is what you need.

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.


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

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.
P90X Results and Recovery Formula®, Studies show that with proper nutrition during the first hour following exercise you can increase your body's ability to recover more than 100%. Beachbody's Results and Recovery Formula combines the proper nutrients into this state-of-the-art, great tasting, body-shaping cocktail that's guaranteed to take your results to the next level

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, or to reach your calorie requirements in BodyBeast. Protein use is desirable immediately before and after exercise to help refuel recovering muscles. You can purchase this through TeamBeachbody or get it at most local supermarkets.

Casein Protein®, - As stated above, rapid protein use us desirable immediately before and after exercise to help refuel recovering muscles, but delayed digestion and absorption may be more beneficial at other times; including bedtime when your body typically goes for hours without food. Casein proteins are acid sensitive and thicken in the stomach. Because of this, it can take more than twice as long for Casein to be broken down into its amino acid subcomponents than other proteins. What does this mean to for you? You are burning calories while you sleep!
Super Suma®, increases body's testosterone production and build plenty of lean, hard mass.
Max Creatine®, gives you a blast of extra strength, and builds muscle
Now that you got the proper equipment and nutritional requirements out of the way. What next?


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


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


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


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

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

Link to All Workout sheets


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


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 start of your program, 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.


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


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: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
p90x results photo
1/8/13 9:50 PM as a reply to CoachKayWolf.
Check out the results from my first round of P90X:

Attachments: P90X round 1 message board photo.jpg (38.1k)
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/8/13 10:01 PM as a reply to CoachKayWolf.

Attachments: Time 4 Change.jpg (52.3k)
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/10/13 3:12 AM as a reply to CoachKayWolf.
Hello Team!

I wanted to make sure that you are all getting prepared for the round. You should be already preparing all the things you will need to begin Your Program. Check the nutrition plant hat came with your program. Making sure you figured out what level you will be eating at, how many calories you need, and double check your math.

Make a schedule. WRITE IT DOWN! You don't want to be messing with your meal plan in the middle of the program.

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 chose to do it on your own, you can simply just follow the meal plan located in your nutrition booklet. Whatever you do make sure you write it down and commit to it prior to the start of the program!

If you are taking supplements like Shakeology, results and recovery formula, whey or casein protein or any other supplement make sure you have enough to get through the program. You don't want to run out in the middle of the program. Get on Home Direct shipments and you should be good to go.

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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/10/13 3:22 AM as a reply to CoachKayWolf.
Nutrition Is Key

Attachments: Eat-Good-Food.jpg (58.4k)
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/10/13 3:51 AM as a reply to CoachKayWolf.
Your results are amazing!!!!!!!!

I want to see those changes!!!!
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/10/13 12:36 PM as a reply to CoachKayWolf.
Nice job on this thread Kay. I started four or five this week as well. Let me know how I can help.

Team EHF
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/11/13 3:23 AM as a reply to CoachKayWolf.

Cola and other sodas sweetened with artificial sweeteners are believed to be the perfect low-calorie drink, but what are the dangers of diet soda? While drinking a diet soda may seem preferable to a soft drink sweetened with sugar or high-fructose corn syrup, they may not be as good for your health as you might imagine.

What's In Diet Soda?
While regular sodas are sweetened with either sugar or high-fructose corn syrup, diet soda is sweetened with non-caloric or low-calorie sweeteners. Depending on the soda you choose, your diet soft drink may contain:

• Aspartame (band name Nutra-Sweet)
• Sucralose (brand name Splenda)
• Saccharine
• Acesulfame Potassium (brand name Sweet One)
• Sugar Alcohols
• Stevia
• A combination of any of the above
• Along with artificial sweeteners, soda also contains artificial colors, artificial flavors, sodium, and preservatives.

If you are cutting back on calories or you have type 2 diabetes, a diet soda may seem like the perfect replacement for a sugar laden soft drink; however, the dangers of diet soda expose you to risks you may not even realize.
1. Artificial sweeteners may not be as safe as many believe. A great deal of controversy has surrounded artificial sweeteners, and aspartame in particular. While studies have shown aspartame and other artificial sweeteners to be safe, most lack evidence about their long-term effects. Anecdotal complaints suggest high levels of artificial sweeteners can lead to headaches, muscle aches, and other symptoms. If you are experiencing neurological pain and you drink diet soda, eliminate it for a few weeks and see if your symptoms go away.
2. People with PKU need to avoid sodas containing aspartame, which can break down into phenylalanine.
3. There is no correlation between drinking diet soda and weight loss. Merely replacing sugary drinks with diet drinks won't necessarily help you lose weight.
4. If you are drinking diet soda in order to control your diabetes and weight, there is a chance its sweet flavor will induce what is known as the cephalic phase response. In some people, the sweet flavor of the soda is enough to both trigger sugar cravings and cause your body to release insulin just as if you had ingested sugar. The increased cravings can cause you to eat more, and may drive you to eat more sugar.
5. All of the artificial chemicals in diet soda aren't particularly healthy for your body. Filling yourself full of chemicals can weaken your immune system and lead to other health problems.
6. If you're drinking diet soda to quench your thirst, then chances are good you may not be drinking as much water as you should. Pure water flushes toxins out of your body, and you should drink a minimum of 64 oz. per day.
7. Some diet sodas, particularly colas, contain caffeine. Caffeine is an addictive stimulant drug that can cause anxiety, irritability, insomnia, and mood swings. If you partake of caffeine daily, when you try to eliminate it from your diet you will go through withdrawal symptoms such as severe headaches, anxiety, and irritability.
8. Diet soda can cause gastrointestinal distress by upsetting the acid balance of your intestinal tract. There is enough acid in coke and diet coke to eat all the corrosion off a car battery!!!!!!
9. Researchers have linked diet soda to metabolic syndrome, a cluster of symptoms sometimes known as pre-diabetes.
10. Both diet and regular soda has been shown to dissolve tooth enamel.
11. Cola intake may lead to a loss of bone density and increased risk of osteoporosis.
12. Diet soda has been associated with loss of kidney function.

Attachments: coke.jpg (19.6k)
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Your results are amazing!!!!!!!!

I want to see those changes!!!!

Stick with it elizgomez and the results will come - be patient
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 5:35 PM as a reply to CoachKayWolf.
I am Ready !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 5:42 PM as a reply to CoachKayWolf.
Great Info !!!
Count me in the group !!
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 6:18 PM as a reply to CoachKayWolf.
Have you figured out your calorie needs????

Have you taken your measurements and Photos ?????????

Have you done your shopping and gathered your supplies ?????

Have you planned your 1st weeks meals ???????

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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 6:33 PM as a reply to CoachKayWolf.
What your body does with calories.
A whopping 25% of your energy goes to your brain.
50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc. Its only down here where it gets interesting. About 20% is actually spend DOING stuff – walking, lifting, moving
and only about 5% is spent adding muscle.
To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Your stomach is the gas tank for ordinary use. Your bodyfat is the backup up generator to be turned on when food is scarce. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Your body is smart and will not break down muscle unless it has to.
The 3 main reasons it will break down muscle is
1) It needs energy to stay alive and it is not in stomach or fat stores
2)It need amino acids and they are not available in stomach
3) your in a calorie deficit (not eating enough) and it thinks you are starving.

How to gain muscle and loose fat
1)consume protein constantly and in even amounts throughout the day - keep body supplied
so it doesn't NEED and steal the needs from muscles
2) Consume enough calories to keep your body from thinking its starving but not so many
calories that you gain fat
3) Proper Nutrition LOW FAT & CARB and HGH PROTEIN
4) Hardcore, consistent weight workouts - P90X
5) Daily cardio, 30-40min. Cardio will not build muscle, it will help you gain muscle
while losing fat at the same time.
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 8:09 PM as a reply to CoachKayWolf.
Health is a large word.
It embraces not the body only,
but the mind and spirit as well;
and not today's pain or pleasure alone,
but the whole being and outlook of a man.
-James H. West
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 8:53 PM as a reply to CoachKayWolf.
NOTHING is impossible !!!!!

The word itself states I'M POSSIBLE
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/12/13 10:11 PM as a reply to CoachKayWolf.
Before we start - it is important to remember and leave room for fun

"Nobody is fully mature before the day they understand that the child inside
must be allowed to come out and play."


Let your inner child shine -
go outside and play with the kids or your dog
find a hairbrush and sing your favorite song
play a video game
Dance Dance Dance
enjoy a spoon race or potatoe sack race
Something - anything - just let the child in you play

Post your activty & pics here !!!!

Here is one good idea
Dance Walk
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/13/13 2:40 PM as a reply to CoachKayWolf.
Good news is Back And Bi is DONE Baby !!!!!
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RE: Pick Your Poison - NEW GROUP Starting Jan 14th 2013 ...JOIN US !!
1/14/13 9:26 PM as a reply to CoachKayWolf.
Insanity Cardio Done !!!!
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AaaaHhhh!! Missed it..emoticon

Have you had good luck with your groups?
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This board has moved the new location is

New Group 4 A New You --- link
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