Coach Sam's Beachbody Advantages & Success Tips
Beachbody time & financial advantages:
1. Less expensive than club membership.
2. No travel to the gym=more efficient use of your time.
3. More time for family or work.
4. More inspirational and example setting for family.
5. More budget allowance for important supplements.
Beachbody health & confidence advantages:
1. Can hit pause button & work up to a level at your own pace. Slow is ok. Incomplete is ok in the beginning.
2. Not embarrassed about being able to keep up in group setting (it's private).
Injury prevention tips:
1. For cardio/leg/foot Work - Don't work out on heavily padded, plush carpet. There is not enough support for your ankles, arches.
2. Don't work out on unpadded concrete it's too hard on your feet/shins/hips/back.
3. You will want to use a pad & plush carpet is ok for doing abs or push-ups.
4. Hit pause button if you feel unusual or localized pain.
5. If you start having repetitive, localized pain, exclude the aggravating workout from your routine for a few days.
6. Focus on form before speed or amount of reps. If you have to do only 5 repetitions, while they are doing 10 - don't worry about it. You'll avoid injury that way. These workouts are about doing them right - not fast.
Starting Tips
Phase 1. Learning Moves. Go slow/don't do all repetitions. You are feeling awkward, paying a lot more attention to video than actually doing workout. Getting the moves down.
Phase 2. Moves are learned. Now you are just trying to do all the reps and trying to keep up. Hitting pause/not doing entire set is ok.
Phase 3. Now you are really getting into it & able to do all reps satisfactorily - but it's still difficult.
Phase 4. Able to do entire video and anticipating what happens next. Your are doing the whole workout and feeling confident & energetic.
Phase 5. You've lost some weight, gained energy, are enthused and healthy! You are ready to advance to the next level, or next harder program.
Eating Tips
1. When you want to snack... head to fridge first. Or, supplement shakes/bars.
2. Keep other family members snack food somewhere you can avoid (pantry or other cupboard).
3. If you head for a bad snack - just say no! Grab a carrot, fat-free cottage cheese, protien shake or something else. No candy out laying around during the holidays!
Example of good eating day:
The best plan is to utilize the Beachbody Club Member Meal Planner. It will create shopping lists for you! As always, the golden rule is to eat small amounts constantly through the day and don't starve yourself because you will binge later!
*Drink lots of water throughout day.
Breakfast:
1 Cup of cereal with non-fat milk or cooked oatmeal with scoop of protein.
Or-4 egg whites and piece of whole wheat toast. 1 cup of water, O.J. or other juice.
P90X Peak Health Formula Multivitamins (1 pack)
Snack: 45 min before workout
4 baby carrots - or tablespoon cottage cheese.
Performance Formula (2-3 tablets)
Do workout.
Post workout nutrition recovery within 30 minutes:
P90X Results and Recovery Formula Shake
Lunch:
Light lunch (examples: tuna salad; egg salad sandwhich + apple; other healthy sandwhich or chicken breast with light noodle dish).
(or P90X bar, or Beachbody Meal Replacement shake.)
Snack:
Banana or other healthy snack.
Dinner: no later than 3 hours prior to bedtime.
4 oz. meat, or if vegetarian, the equivalent serving of vegetable product with protein.
Small salad with no more than 1 tablespoon of light dressing. Have you tried olive oil, pepper & lemon juice?
Raw or cooked vegetable.
Squash or sweet potatoes are very high in antioxidants, fiber and will give you a full feeling with a small serving (no butter or brown sugar!).
(Or, Beachbody Meal Replacement Shake, or P90X bar, or Beachbody Protein Shake - no more than 2 per day - you still should be having at least one good, natural meal per day).
Some other things to keep in mind about nutrition:
If your joints hurt a little or are a little sore, try the Beachbody Joint Formula - it's got glucosamine. It takes about a week or 10 days for it to start working noticeably.
If you are getting hardcore P90X workouts in, you might try the Muscle Formula (basically creatine) for a greater pump! If you eat a lot of red meat - you don't need to supplement your creatine.
I don't recomment the 2 day fast. My wife used it and lost 5 pounds in a week - but she was starving! That sets you up for binging. Simple exercise & good eating is enough.
Don't over-do the supplements. They really are not an alternative to not eating healthy. But most of us don't get the nutrients we need the way we eat.
I used to think that Costco was the better deal on supplements/vitamins. However, I have learned that, for example, the P90X Peak Health Formula vitamins with the Performance Formula (which you take before you work out) contains a wider spectrum (including Q10) of nutrients than buying several different bottles at Costco. The costs of the Beachbody supplements are about the same as Costco when you factor this in.
Hunters Advantage
1. Increased lower body/core strength. Maintain a more steady position when crouched. When you are stalking, or just trying to walk quietly through heavy brush, this will allow you to set your foot down "toe first". This results in a quieter foot placement and allows you to feel any branches and maneuver around them, rather than stomping and cracking sticks, etc. If you think about it - most big game has a foot print smaller than a mans (cloved hooves). They aren't always trying to be quieter - but their natually pointed foot allows placement to wedge in between sticks/branches. This results in a quiter foot placement. A hunter can do the same if he or she places toe first. But that takes strength and balance. Beachbody workouts (especially Power 90 and P90X) will help you obtain this ability.
2. Increased upper body strength. When you are moving in and out of brushy areas where visibility is limited (less than 75 yards) - you are at a disadvantage. Animals hear a lot better than you. When moving, it's best to keep your weapon in the "ready position". For modern rifle, this is similar to what you see the soldiers doing - with the weapon up to the shoulder already - as opposed to having it on the back/slinged or at waist level. It takes a lot of upper body stamina and strength to hold that ready position constantly. Many times I've walked around a corner only to spot an animal feeding (less than 75 yards away). Usually, when I would come into sight, the animal would raise it's head and stare right at me. I would freeze. He would raise his head - but I was already in the ready position. If I hadn't been, I would have raised the rifle and this would have given him the split second tip off he needed to get away.
3. Increased total body stamina and strength. Moving over, under, balancing your weapon. There are hundreds of situations where you need the stamina and balance to safely maneuver. Beachbody workouts give you this.
4. Overall health. As we age, possibilies such as high blood pressure, heart conditions and just lack of stamina creep up on us if we aren't fit.
5. Breath control. As any hunter knows, you must be able to keep a steady breath when firing or releasing the arrow.
Cyclist Advantage
Self-Defense Advantage
