Beachbody Coach – A New Perspective

A lot of awesome stuff has happened to me this last year.

It’s true, and I’m not quite sure how to describe the why.  A lot has changed.  I am a better person.  I am a better husband.  I am a better father.

Call BS… a lot of people do.  It’s ok, doesn’t matter to me anymore.

In January of 2011 (left pic above) I had what my wife called, “a muffin top”.  I was on anxiety and depression meds, my blood pressure was 135/85, I had high cholesterol, AND I had two beautiful kids.  Good times, right!

I entered the world of Tony Horton and P90X, not by choice, but because I had to change.  I wanted to be there for my kids.  Did I think it would work… Hell no!  But I had to do something.

In March of 2011, I stepped on the scale and I’d lost 35 pounds… Holy crap!  I didn’t miss a day, I didn’t cheat, I did it.

So… I did it again.

I became a Beachbody Coach for the discounts, which honestly isn’t a bad thing but actually taught me a lot about myself.  I helped people ‘buy’ P90X but that’s about it.  Really didn’t know my life was about to change in a few months, I didn’t get what this whole thing was all about.

Next came a long trip to our summer ‘cottage’ in Wisconsin.  Didn’t want to travel with weights, so what now.  Insanity didn’t require anything so why not.  Boom goes the dynamite.  Insanity done.

Road Trip!  Guy’s houseboat extravaganza on Lake Shasta in CA.  I was in the best shape of my life and got cocky.  Broken ribs.  Can’t workout.

Got depressed, ate a lot, gained weight, felt like crap, started to get depressed again, yeah… I’m going to quit because I don’t have anything to offer.

Wait!  I started to get messages.  Why aren’t you posting, where are your motivational tweets, why aren’t you following up, why aren’t you caring, where did you go?  My team was relying on me.

Damn, people do care.  People need help.  Attitude adjusted, seriously adjusted.

I am a Beachbody Coach.

Got my wife involved, we did a P90X/Insanity hybrid.  We pre-odered P90X2, we had to get back into shape.  Like… now!  We got through it.  We helped others, we started challenge groups, we motivated.  We got addicted.  I got a better job, self confidence was back.  The sky is the limit.

We finished P90X2, we lead by example, we helped others reach their goals.  We’re still going.

I am a Beachbody Coach and I motivate people.

What are you waiting for, there are a ton of benefits to being a coach.  Check it out at http://teamextremefit.com or if you’re looking to start a fitness program and want to be a coach for free drop by http://extremefitchallenge.com.

Enjoy life!

–Mike

P90X2 Results (Day 90) – Husband and Wife!!!

P90X2 Final Results (90 Days)

Left to Right | Day 0, Day 30, Day 60, Day 90

P90X2 = D.O.N.E.!  Sort of… Just kicked off our second round a day after we finished our first.  P90X2 is for real and is a great successor to the popular P90X fitness program.  Phase 1 focuses on your foundation and core, P90X2 Phase 2 is where you start building additional strength, and Phase 3… P.A.P. is fricken’ awesome. I didn’t miss a single workout and only had a couple of cheat meals, I wanted to push myself to limits I never thought were possible at my age.

I’m a 38-year-old guy who ‘thought’ I was in the best shape of my life after a couple of rounds of P90X, a round of Insanity, and almost a full round of a P90X/Insanity Hybrid.  I can now jump higher, I have more flexibility, I’ve got a ton more core strength.  And when I say a ton, that’s not an understatement.  P90X2 is all about mobility, flexibility, balance, agility, and explosive power.

My initial goal was to gain weight with P90X2, but no matter what I tried I just couldn’t make it happen.  I even increased my caloric intake to nearly 3,600 calories the last 8 weeks including a monster Shakeology concoction for breakfast.  At the end I’d lost about 2 pounds and I can only assume that was a combination of increased muscle mass and fat loss.
My waist stayed the same at 32″, my thighs decreased by about an inch, and I got about an inch and a half in my arms.  Body fat dropped from 9.8% down to 8.1%.

In Phase 3 (P.A.P) my biggest achievement was… I can dunk a basketball at 6′ tall.  Yee-Haw!!! Not much practical use now-a-days, but what I can say is that my knees feel great and I just feel more agile and explosive.

My Wife’s P90X2 Final Results (90 Days)

My wife is living proof that women can and do complete P90X2.  She didn’t come in green however, we’ve done P90X, Insanity, and the hybrid together.  She’s tightened up a lot, and in her words, “I have a CORE!!!”  She loved the workouts and got up every single morning with me at 4:45am to get X2 in for the day.

She’s doing unassisted pull-ups, plyo push-ups, the whole gig.  She lost about 4 pounds (after already losing 10 from her ‘prior’ experience).  Rachel doesn’t have one bad thing to say about Tony and P90X2, in fact I think she gets out of bed in the morning to spend time with him and not me! She started Shakeology at the beginning of P90X2 and is now hooked on the Tropical Strawberry.  Doesn’t miss her afternoon snack and if she even catches me looking at it, I get the death stare.

Keep pushing play everyone, P90X2 is the next level of fitness.  If you’re looking for some help, we’ve done it!  Check out http://www.extremefitchallenge.com or http://www.teamextremefit.com to contact us.

Enjoy life!
–Mike

P90X2 – X2 Base + Back Review

P90X2 Base + Back Review

Base + Back = Plyo and Pull-ups!  Fantastic workout.  I was expecting base to be like P90X legs, lunges and stuff like that.  But not here, P90X2 kicks that up a notch and brings in another round of plyo.  It’s not as intense as Plyocide because your alternating back and forth between plyometric moves and pull-ups.  Base + Back isn’t too difficult, although you’re working your two biggest muscle groups for 55 minutes, so it does hit you pretty hard.

P90X2 Base + Back Tools

P90X2 Base + Back Warmup

Stability Ball

• Twist – A simple move but it does get the heart pumping. Hold the stability ball directly out in front of you and rotate right and left keeping your head and eyes pointing forward.
• Squat – Just like it sounds, but at you squat down you raise the ball above your head.
• Side Stretch – Sort of like the straight-arm stretch however you are using the weight of the ball to go right and left, bending over as far as you can to each side.
• Alternate Back Lunge – As you lunge alternating your right and left leg, you lift the stability ball up above your head with your arms straight.
• Atlas – Like in P90X Core Synergistics, you’re picking up the ball from your left side and extending it up into the air on the right side like your setting it on a shelf. Switch sides and you’re done.

Foam Rolling

The RumbleRoller is amazing.  You can definitely hit the pause button to get those tight spots, focus on your upper body since that’s what you’ll be working.  In X2 Base + Back this, again, is a real rush.  To get the full benefits of the RumbleRoller you will need to slow down and extend this workout.

Roller Angel - You finish off stretching with the roller angel. This is where you lay on the RumbleRoller with it pointing directly up your spine. You relax and pretend like you’re making a snow angel with your arms bringing them up and down parallel to the floor.

Roller Sphinx - You put your forearms on the RumbleRoller and get into plank. For the first time, I realize what plank really is! Tilt your pelvis and push your heels to the floor. Hold the position for about 40 seconds. I started shaking a bit after about 30 but was able to finish just fine.

Additional Stretching/Mobility

Scorpion - This one is really hard to explain so you’ll have to see it for the first time but here goes nothing!  Laying flat on your stomach with your arms extended out to the side you bend your right leg to a 90 degree, lift your knee off the ground, and then rotate that bent leg over to your left.  It’s not necessarily a back stretch but does get your glute and leg.

The Worlds Greatest Stretch – Get into runners lung with your left leg back and both of your hands on the instep of your right foot. Extend the left arm up, bring it back down, extend the right arm twisting the opposite direction. Just like right angle pose in yoga. You alternate between right leg and left leg back. This stretch is also prevalent in Insanity.

Inch Worm – Just like it sounds. From a standing straight position you do a forward bend and then crawl your hands away from you to the plank position. Hold plank for a second or two and then begin tiptoeing your feet into your hands. Rinse and repeat for a total of 8 times.

Groiners – From a left leg lunge (both hands on the instep of your right foot) you alternate jump lunges going back and forth between your right and left legs keeping your hands in the same spot.

Leg Swing - Just like Recovery + Mobility, you swing each leg forward and sideways using your foam roller to stabilize.

Scapular Retraction – A hard one to explain, but use your bands with hook or pull-up bar. Hang straight arms and then contract your scapula, basically bringing your chicken wings together in the back. This should raise you up just a couple of inches.

Break

P90X2 Base + Back Workout

You do two rounds of 10 exercises (alternating between pull-ups and plyometric moves) with a break between round. Nothing complex, nothing off-balance, just a pure workout.  The best of both worlds.

No Kip Pull-Up – Maximum rep pull-ups.  No kip = no cheating.  It’s a little harder when you’re not kicking your legs to get to the top!

Plyo Frog Squat - Get into an open wide leg stance, hands on the floor.  Jump up bringing your hands high over your head.  The goal here is not to jump really high like Michael Jordan, it’s to keep tension on those squatted legs.

Wide Leg Close Grip Chin-Up – Reverse grip, legs spread wide, maximum reps.

Chair Jump – Think X2 Yoga Chair position, now start running in place (like football drills), on Tony’s command jump like Michael Jordan brining your hands down to explode.  Repeat over and over.

Chin Pull – 2 chin-ups, come down. 2 pull-ups.  Maximum reps.

Break

Plyo Lunge Press (Weights) - Just like Mary Katherine’s, except on the upward explosion you have a set of dumbells in your hands and do a shoulder press.  These will kill you, serious…

V Pull-Up – These are cool, never done them before.  From wide grip pull-up position, pull-up and bring your chin to your right hand, back down.  Now do another pull-up and bring your chin to your left hand.  You’re basically working your right and left lat independently.

Surfer Spin - Yee-Haw!  You’ve done these before in Plyocide.  Jump around, jump around, jump up, jump up, but no getting down… unless of course you get dizzy.

Kippy Cross Fugly Pull – I would say this is the most awesome exercise name ever invented.  You’re doing pull-ups but your going for huge reps doing anything you can to get up.  Use your legs, use body english, just go fast.

Jack-in-the-Box Knee Tuck - Another twist on your standard P90X jump, knee, tucks.  This time, you start with your hands on the ground and jump up, knees to hands, and go back down to touch the ground.  Full range of motion!  25 reps and you’re dead.

Cool Down

A whole bunch of stretches using the stability ball hitting your legs, arms, back, etc.

As always, I’m starting challenge groups about twice a month and they’ve been filling up quickly.  If you’re interested in joining my P90X2 challenges get your challenge pack at http://www.extremefitchallenge.com!

Enjoy life!

–Mike

P90X2 Phase 2 Results

 

 

P90X2 Phase 2 (Strength) Results

Wow, can’t believe P90X2 Phase 2 (Strength) is done.  Phase 2 was sort of ‘back to the basics’, much like P90X but with one huge twist.  You’re doing everything off-balance again.  Curls on one leg, Arnold presses from 1/2 chair position, more med balls (4 this time), and a whole bunch of other shenanigans.  My wife and I decided to give Phase 2 four weeks as well and at the end of the 4 weeks I tweaked my left knee somehow so we decided on a recovery week (week 9).  Now… I can’t say enough about the power of the X, when Tony says you are preventing injury… he’s not joking.  My knee pain, based on prior issues would usually knock me out for a week or two but somehow I woke up Monday morning feeling great.  We did half a week of recovery (2 x Recovery + Mobility and Yoga).  Come Thursday we were chomping at the bit, so we decided to preview P.A.P. Upper and Lower on Thursday and Friday.  Wow, can’t wait to post a Phase 3 update in about a month that $#%^ is awesome!

I expected to gain some weight during the strength phase and even had to up my caloric intake to ~3,600 a day.  I mean, my chocolate Shakeology breakfast concoction is 750 calories.  You can lift a bit heavier than P90X2 Phase 1 (Foundation), but you can’t go P90X heavy just because of the balance required.  When all was said and done, my waist is still the same, I dropped about two pounds down to 172, but my body fat is now down to 8.6%.  I don’t have a scale that can measure muscle/fat weight ratios so I’m assuming the weight loss was mainly fat which is OK by me.  As you can see in the trifecta above, I did get considerable more definition in my chest and midsection.  As with Phase 1, I didn’t miss a day in phase 2 either.  I hit play every single day and had 2 cheat meals.

Biggest Gains

X2 Chest + Back + Balance (week 4 -> week 8)

Plyo Stability Ball Push-Up | 18 -> 24

Lever | 1 -> 6

The Impossible/Possible | 0 -> 8

X2 Shoulders + Arms

Arnold Press | 10/25lbs -> 12/45lbs

My Wife!

I am so proud of Rachel, she kicked some major butt on Phase 2.  Her weight stayed consistent at the 115 lb range.  If you look at her pictures, she got tighter in the hips and thighs.  Looking great babe!  She missed one workout, but we got each other out of bed every other morning at 4:45am!  She told me this morning as we started Phase 3 that she’s never felt better or felt stronger and just more ‘stable’.  It’s hard to describe stable, and I don’t mean mentally stable   You just feel connected to the ground, strong posture, that kind of stuff.

Biggest Gains

X2 Chest + Back + Balance

The Impossible/Possible | 4 -> 8 (I held the ball stable for her)

Vaulter Pull-Up | 8 -> 10

Swimmer Push-Up | 8 -> 10 (These are hard…)

X2 Shoulders + Arms

Balance Curl | 16/12lbs -> 10/17.5lbs

X2 Base + Back

No Kip Pull-Up | 6 -> 12

Plyo Lunge Press | 16/8lbs -> 24/8lbs

All in all, this was an awesome phase.  Both of us are feeling great, loving life, and are looking forward to finishing P90X2 up in about a month. 

If you are looking to start your own journey, we’re here to help.  Visit us at http://extremefitchallenge.com.

Enjoy Life!

–Mike

P90X2 – X2 Shoulders + Arms Review

P90X2 Shoulders + Arms Review

A little disappointed in this one.  Still a great workout but not a whole lot of variety.  Don’t get me wrong, there are some new moves and some modified versions of old moves, but all in all I wish there would have been two sets with more variation.  You do seven different exercises repeated through 3 rounds.  Nothing complex, however you are back to doing these either on a stability ball or standing on one leg to increase core stabilization.

P90X2 Shoulders + Arms Tools

P90X2 Shoulders + Arms Warmup

Stability Ball

• Twist – A simple move but it does get the heart pumping. Hold the stability ball directly out in front of you and rotate right and left keeping your head and eyes pointing forward.
• Squat – Just like it sounds, but at you squat down you raise the ball above your head.
• Side Stretch – Sort of like the straight-arm stretch however you are using the weight of the ball to go right and left, bending over as far as you can to each side.
• Alternate Back Lunge – As you lunge alternating your right and left leg, you lift the stability ball up above your head with your arms straight.
• Atlas – Like in P90X Core Synergistics, you’re picking up the ball from your left side and extending it up into the air on the right side like your setting it on a shelf. Switch sides and you’re done.

Foam Rolling

The RumbleRoller is amazing. You can definitely hit the pause button to get those tight spots, focus on your upper body since that’s what you’ll be working. In X2 Shoulders + Arms this, again, is a real rush. To get the full benefits of the RumbleRoller you will need to slow down and extend this workout.  Focus on your upper body, don’t worry about the legs.

Roller Angel – You finish off stretching with the roller angel. This is where you lay on the RumbleRoller with it pointing directly up your spine. You relax and pretend like you’re making a snow angel with your arms bringing them up and down parallel to the floor.

Roller Sphinx – You put your forearms on the RumbleRoller and get into plank. For the first time, I realize what plank really is! Tilt your pelvis and push your heels to the floor. Hold the position for about 40 seconds. I started shaking a bit after about 30 but was able to finish just fine.

Additional Stretching/Mobility

The Worlds Greatest Stretch – Get into runners lung with your left leg back and both of your hands on the instep of your right foot. Extend the left arm up, bring it back down, extend the right arm twisting the opposite direction. Just like right angle pose in yoga. You alternate between right leg and left leg back. This stretch is also prevalent in Insanity.

Inch Worm – Just like it sounds. From a standing straight position you do a forward bend and then crawl your hands away from you to the plank position. Hold plank for a second or two and then begin tiptoeing your feet into your hands. Rinse and repeat for a total of 8 times.

Table – Open up the chest and shoulders. Hands and feet on the ground, stomach facing up to create a table. Hold for 30 seconds.

Break

P90X2 Shoulders + Arms Workout

Not much to say here;  7 exercises, 3 sets, a break in between.

Balance Curl – Starting on your right leg (dorsal flex left leg), do two arm curls.  Go for 8-10 reps (more if you’re looking for definition vs. size).  Alternate between legs in each of the subsequent sets.  As an alternative, you can also put one foot up on the stability ball.

Arnold Press (Alternate Arms) – A new shoulder press exercise for me, had never seen these before.  Start on one leg with both arms in shoulder press position wrists facing in towards your body.  As you press, twist your arms in so at the top of the press your wrists are facing away from your body.  Alternate arms on each rep and switch legs on each set.

Overhead Tricep Pull (Stability Ball) – Lie down with your back/shoulders resting on the stability ball.  Using two weights, do tricep extensions.  Keep your elbows stable in the same position, it’s hard to cheat on the stability ball!

Six Direction Shoulder Fly – Starting on one leg and with your arms in ‘bicep curl’ position (wrists facing away).  Lift weights up straight out to the side (1), then bring them together in front of your chest (2), now take them down (3).  With wrists facing inwards, bring the weights back up straight out in front of your chest (4), then out to the side (5), and then down (6). 

Crazy Eight (Alternate Arms and Feet Every 8 Reps) – Sort of like bicep curls from P90X, except your not switching every 4 but every 8 reps AND you’re doing them on one leg.  Start with your left arm at a 90 degree angle (think half curl) and do 8 full curls with your right bicep.  Switch legs and bring your right arm to a 90 degree angle and do 8 full reps with your left arm.  You’re probably have to go a little lighter because by the end of this exercise you’ve done 32 curls.  That’s a lot.

Y-T Fly – I’ve never had my traps more sore from doing an exercise.  These took care of that.  Lie face down with your chest on your stability ball.  Lift the weights out to about a 45 degree angle, bring them down, and then ‘fly’ them straight out to the side.  To make it easier just make a ”Y” and “T”.  You don’t need much weight for these.

Rocket Launcher Tricep Kickback – Get in rocket launcher position and do tricep kickbacks keeping your elbows high.  Switch your forward leg every set.

Cool Down

A whole bunch of stretches using the stability ball hitting your legs, arms, back, etc.

As always, I’m starting challenge groups about twice a month and they’ve been filling up quickly. If you’re interested in joining my P90X2 challenges get your challenge pack at http://www.extremefitchallenge.com and let’s get started!

Enjoy life!

–Mike

P90X2 – Chest + Back + Balance Review

P90X2 Chest + Back + Balance Review

Wow, talk about muscle confusion!  And thank you Tony Horton for the Foundation Phase.  Without that first month of building up the core, I don’t think some of these exercises would have been physically possible.  This is similar to P90X chest and back, but instead of using push-up stands, you’re doing almost all chest exercises on either a stability ball or on a medicine ball.  The impossible/possible kicked my butt and I’m glad it did.  Back to being sore again after 4 weeks of core.  I’m looking to get muscle/strength gains this month and to add an additional couple of pounds to my weight.  I’ve kicked my caloric intake up to 3,600 calories because I’m still having challenges gaining weight.  Spent 6 weeks at 3,200 calories, gained a whopping 3 pounds. 

The pull-ups in Chest + Back + Balance are nothing like you’ve ever seen.  Not just normal pull-ups, you’re using your core, you’re changing angles, and you’re changing grips!

P90X2 Chest + Back + Balance Tools

P90X2 Chest + Back + Balance Warmup

Stability Ball

• Twist – A simple move but it does get the heart pumping. Hold the stability ball directly out in front of you and rotate right and left keeping your head and eyes pointing forward.
• Squat – Just like it sounds, but at you squat down you raise the ball above your head.
• Side Stretch – Sort of like the straight-arm stretch however you are using the weight of the ball to go right and left, bending over as far as you can to each side.
• Alternate Back Lunge – As you lunge alternating your right and left leg, you lift the stability ball up above your head with your arms straight.
• Atlas – Like in P90X Core Synergistics, you’re picking up the ball from your left side and extending it up into the air on the right side like your setting it on a shelf. Switch sides and you’re done.

Foam Rolling

The RumbleRoller is amazing.  You can definitely hit the pause button to get those tight spots, focus on your upper body since that’s what you’ll be working.  In X2 Chest + Back + Balance this, again, is a real rush.  To get the full benefits of the RumbleRoller you will need to slow down and extend this workout.

Roller Angel - You finish off stretching with the roller angel. This is where you lay on the RumbleRoller with it pointing directly up your spine. You relax and pretend like you’re making a snow angel with your arms bringing them up and down parallel to the floor.

Roller Sphinx - You put your forearms on the RumbleRoller and get into plank. For the first time, I realize what plank really is! Tilt your pelvis and push your heels to the floor. Hold the position for about 40 seconds. I started shaking a bit after about 30 but was able to finish just fine.

Additional Stretching/Mobility

The Worlds Greatest Stretch – Get into runners lung with your left leg back and both of your hands on the instep of your right foot. Extend the left arm up, bring it back down, extend the right arm twisting the opposite direction. Just like right angle pose in yoga. You alternate between right leg and left leg back. This stretch is also prevalent in Insanity.

Inch Worm – Just like it sounds. From a standing straight position you do a forward bend and then crawl your hands away from you to the plank position. Hold plank for a second or two and then begin tiptoeing your feet into your hands. Rinse and repeat for a total of 8 times.

Table – Open up the chest and shoulders. Hands and feet on the ground, stomach facing up to create a table. Hold for 30 seconds.

Scapular Retraction – A hard one to explain, but use your bands with hook or pull-up bar. Hang straight arms and then contract your scapula, basically bringing your chicken wings together in the back. This should raise you up just a couple of inches.

Break

P90X2 Chest + Back + Balance Workout

Get ready to fall, get ready to tip over, get ready to have somebody spot you.  Don’t expect to do a lot of reps, and make sure you have a plan in place to modify, especially the new pull-ups.  Use your couch, use a chair, use whatever you can to help keep the stability ball stable on some of these moves.

Pull-up X - Pretty much a standard wide grip pull-up but you’re spreading your legs wide.  No ‘kipping’!  Kipping is using body english to get up to the top of the pull-up.  Slow and methodical on this one.

Plyo Stability Ball Push-Up (Stability Ball) - Get into push-up position on your stability ball and explode up off of the ball.  These are different from ”Boing” push-ups.  Explode off the ball and clap once or twice between reps.  Not too difficult unless your ball rolls around!

Core Crunch Chin-up – Choose a grip that’s comfortable.  I really like doing these with wrists facing, but you can also do them close grip pull/chin up position.  Pull yourself up and while you’re pulling yourself up crunch your knees up to the bar.  Rinse and repeat.  These get more difficult the more you do.  Hang in there, there’s not a whole lot you can do to modify unless you have somebody to help you push your legs up.

Push-Up Side Arm Balance (Med Balls) - You know this one from Core Synergistics and from the first phase of X2.  Simple yet effective.  I have a broken left wrist so these are really difficult for me on the left hand side.  I just can’t seem to get stable.  I do the best I can given my circumstances.

Lever – Like I’ve said in my prior posts, this is a hard one to explain and a difficult one to modify.  Once again, you can choose your grip.  I like the wrists facing like Tony does.  Don’t expect to do many of these (if any) on your first try.  It takes a rhythm.  Here’s a screen shot.

 

 

 

 

 

 

4-Ball Push-Up (Med Balls) - Yeah, if two med balls weren’t enough, go for 4.  All fours are on a med ball for this one.  The first week I just did push-ups on two med balls and just felt obligated to go out and buy two more of them.  Careful on your balance and be real careful when you’re reaching burnout.  You fall down quick, trust me!

Chin Pull – Another simple, yet effective, move.  Do two chin-ups, come down and switch, and then do two pull-ups.

The Impossible/Possible (Stability Ball/Med Ball) - The name of this one is for real, it’s great to have a partner to help keep the stability ball stabilized when you first try it.  You’re doing push-ups on ONE med ball while your feet are up on your stability ball.  This is another one to go in with an ‘open mind’.  Don’t get frustrated, these are hard!

“L” Pull-Up – I love these, makes me feel like I’m gaining strength.  Choose your grip, lift your legs into an “L” position and do pull-ups.  Reminds me of the strength of a gymnast without the need to wear tights (haha).  Now I’ve got nothing against tights, they’re just not for me.

3 Ball Plyo Push-Up (Med Balls) - If you’ve only got two med balls, that’s ok.  Just do the same move from Plyocide.  With 3 med balls you’re exploding from side to side across the med balls and doing push-ups.  Make sure to pay attention to those med balls rolling around, you can hurt something pretty easily if you’re not careful.

Break

Vaulter Pull-Up – This is a cool pull-up, never done these before.  You switch your grip every two reps.  Start off with your right hand facing towards you and your left hand facing away from you.  Your body naturally twists a little bit.

Elevated Stability Ball Push-Up (Stability Ball/Chair) – A little easier than the Impossible/Possible.  Get into plank on the stability ball and carefully get your feet up on to a chair.  Do maximum reps.  I felt a heck of a lot more stable on this one.

In & Out Pull-Up – Again, not a difficult move.  Do 1 wide grip pull-up, come done, switch to a narrow grip pull-up.  Repeat.

Swimmer’s Push-Up (Med Balls) - These are hard for me, again because of my wrist.  Get into plank with your hands on the med balls.  Do a push-up and then straighten your right arm out in front of you and, at the same time, extend your left leg out straight squeezing your glute to make it happen.  Do another push-up and do the same move with your left arm/right leg. 

4-Grip Pull-Up – You’ve done these before.  Wide grip, hands facing, close grip, and chin-up. 

Double Wide Push-Up (Med Balls) – These are tough, make sure your center of balance is right on.  You’re taking the med balls farther out than you have before, your hands just wider than your elbows. 

Double Wide Pull-Up – Couldn’t go any wider than wide grip just due to my pull-up bar. 

Chattarocker - Chatta-WHAT?  Watch Tony demo this one.  Get into plank, go down to Chaturunga (don’t let anything hit the floor), now pedal your fee back quickly until you’re in sphinx.  Pedal your feet forward to get back into Chaturunga, now do a push-up.  Awesome move, doesn’t look too hard, but they’re difficult especially after a few reps!

Towel Pull-Up (2 Towels) – Pay attention to the grip on the towels, I missed it the first time.  Takes some forearm strength to keep going.

Med Ball Plyo Push-Up (Med Ball) - I still haven’t figured out WHY we always end these routines with plyo-centric moves, but I love it!  Start with both hands on the med ball and do a push-up, now drop your hands and spread them to the floor on either side of the med ball and do another push-up.  Note that you can’t go very deep because the med ball with hit your chest.  From the floor, explode back up to the med ball and do another push-up, keep going until your arms collapse and the ball goes right through your chest and out your back side! 

Cool Down

A whole bunch of stretches using the stability ball hitting your legs, arms, back, etc.

As always, I’m starting challenge groups about twice a month and they’ve been filling up quickly.  If you’re interested in joining my P90X2 challenges get your challenge pack at http://www.extremefitchallenge.com!

Enjoy life!

–Mike

Shakeology Tropical Strawberry Revealed!

Tropical Strawberry Shakeology

I had the opportunity to listen to Superfood Guy Extraordinaire, Darin Olien, last night during the launch webcast for Tropical Strawberry Shakeology.  Let me tell you, the knowledge and passion this guy put into creating this special vegan blend will go unmatched anywhere in the industry.  He knows his stuff, he’s traveled the world to find ancient Superfoods, he’s spent the last 2 years getting the mixture right for the new version of Shakeology.  Amazing stuff, if you ever have the chance to watch the webcast I highly recommend it.

Tropical Strawberry Shakeology will be released at 12:01am on February 14th, Valentine’s Day!  You can get yours through http://www.travelshakes.com

Tropical Shakeology… What is it?

Tropical Strawberry Shakeology is ‘customizable’.  The host of the webcast talked about how you can mix all sorts of new healthy stuff with the new flavor.  It is nothing like you’ve ever seen from a vegan health shake.  It will come with a whole new 30 day calendar of Vegan Tropical Shakeology Recipes with all sorts of new concoctions.

Tropical Shakeology is VEGAN! 

It’s Vegan!  No dairy products in Tropical Strawberry Shakeology, free of animal proteins, and now has new forms of ‘plant based’ proteins.  It’s lactose free as well.  One thing that Darin mentioned is that a lot of people have a sensitivity to whey or dairy products and don’t even know it.  Ever feel bloated, gassy, or have pains in your stomach after drinking Chocolate or Greenberry Shakeology.  Look no further, Tropical Shakeology is the answer. 

Tropical Shakeology Protein Source… Brown Rice???

Once again, you could hear the passion in Darin’s voice.  He’s spent the last 10 years trying to find the perfect plant based protein source.  I can’t even begin to sputter off all the science he talked, but I’m convinced he knows his stuff.  In addition to sprouted, fermented sprouted brown rice, you also get sacha inchi, chia, flax, amaranth, and spirulina.  Just like with whey protein, you actually get all 9 essential amino acids!  Darin also joked about living in the lab parking lot while they were mixing and remixing and remixing to get the texture right.  If you’re not aware, vegan shakes have a gritty ‘mouth feel’ that is usually pretty unpleasant.  Not with Tropical Shakeology.

Tropical Shakeology comes from Whole Foods.

Both the host and Darin drove this point home.  All the ingredients come from natural whole foods, not chemicals, no partial foods.  Only naturally occuring ingredients from whole foods made in into Tropical Shakeology.

Tropical Shakeology Sweeteners – No ‘sugar’ here!

Coconut flower nectar is not only a natural occuring sweetener, it also carries amino acids, trace minerals, vitamin C, and a broad spectrum of B vitamins.  He made a very strong point that this is the most powerful and unique ‘sweetener’ he’s ever run across in his dozen years of searching the globe for an alternative to refined sugars.

Tropical Shakeology – Lo Han WHAT?

Say it with me, “Low” “Han” “Gow”.  Lo Han Gao is extremely low on the gycemic index which makes this sweetener perfect for those with diabetes.  Lo Han Gao also has antioxidants to keep those sneezing and sniffling kids from rubbing their cold on to you.

Tropical Shakeology – Himalayan Salt

Ok, this discussion went a little long, another ingredient that Darin is extremely passionate about.  He talked about not only Himalayan Salt being 250,000 years old but also compared it to table salt.  And, there is no comparison.  It also has loads of trace minerals that add to Tropical Shakeology’s nutritional profile.  I google searched for it this morning, I recommend you do to.  Wow…

Tropical Shakeology – Konjac Root

Yet another “Superfood” that’s in Tropical Shakeology.  This is one of the main sources of dietary fiber and also expands after it’s consumed.  Gives you the effect of feeling full after eating a 160 calorie meal replacement shake.

Tropical Shakeology – Nutrition Label

Ahh, this is the one I’ve been waiting for!  A couple of things to note that may be confusing.  Notice the proprietary vegan protein blend contains 19 grams of protein, however Tropical Shakeology has 15 grams of protein?  Well, that’s because the vegan protein blend is not an ‘isolate’.  With whey protein isolate you know what your getting, pure protein.  With this blend all the protein ingredients ALSO contain carbohydrates and trace minerals.  So 19 grams of the vegan blend = 15 grams of pure protein.  Also note that this label does not have a vitamin list.  This is due to affects like weather on the sourcing.  They didn’t feel comfortable listing those here because it changes slightly from batch to batch.

All in all, Tropical Shakeology is vegan, it has a low glycemic index, and it is free from dairy.  I haven’t tasted it, but according to everyone who has, this shake is a market changer for a vegan shake. 

Visit http://www.travelshakes.com on February 14th (Valentine’s Day) to get yours. 

Enjoy life!

–Mike

Shakeology is Expensive?

 

Shakeology is Expensive?

These are just some average costs based upon searching for these items on Google (if you feel I’ve grossly overpriced any of these feel free to correct me):

• Multivitamin – $2
• Pack of Cigarettes – $5
• Cheeze Its - $2
• Ruffles Potato Chips – $4
• Monster Zero Carb Energy Drink – $3
• 12 pack of soda – $3
• Starbucks Coffee Black – $2
• 6 pack of beer – $7
• Grocery store wine - $7
• Bacon – $3
• Oreo Cookies – $4
• McDonald’s Big Mac Value Meal – $5
• Frozen Pizza – $5
• Candy – $?

Do you have any of these during the week, do you have any of them more than once, do you have unhealthy items that are not on this list?  Maybe you eat out at a restaurant for lunch, get a franchise coffee every morning, hit the vending machine at the office, or go out for adult beverages with the team after work? 

Get out a pencil and paper, write down the cost of each unhealthy or non-necessity item you eat or drink during the week, make a journal of sorts.  Do this for one week, and come on… don’t cheat and change your current habits just to prove me wrong, let me know what you spent.  I did this months ago because I had the same objection.  Is it more than $20?  Is it more than $30?  If not, awesome.  If so, keep reading.

Now, what if you cut your weekly grocery and dining out bills by this amount and put that extra cash in your monthly ‘food’ budget?  Yeah, it’s difficult and it takes time to budget, I get that… but what if?

Would you have enough to give a healthier alternative a shot?  Heck, I just spent $50 on a dinner out for two tonight, and nobody was twisting my arm to make me spend it.  I’m not saying you can’t do these things, I’m just saying you need to budget for a healthier lifestyle.

Shakeology is a healthier alternative.  Shakeology is expensive, if and only if, you take the perspective of $90 (Coach) -$120 (Retail) a month IN ADDITION TO what you’re already eating and drinking.  That breaks down to $22.50 – $30 a week, or even lower at $3 – $4 a day.  How many things could you cut out of the list a day to hit that?  Not many, and it would probably go unnoticed and be better for your health in the long term.

Shakeology is “The Healthiest Meal of the Day” for many reasons, you can see some of them here in this Shakeology Cost vs. Benefit post.

Now, after all that, is Shakeology expensive?  That’s up to you to decide based upon your nutrition goals and budget.  And in reality, if it doesn’t fit, that’s totally cool.  This post is just attempting to put it all in perspective. 

Check out http://www.travelshakes.com for all the OTHER health benefits including advice from doctors, all natural ingredients, and success stories.  If you’re interested in the Coach discount and are also looking for a fitness program, check this out or contact me.

If you feel that ‘nutritional shakes’ are a scam (and a lot of them are…), I also challenge you to print this out and take it to your doctor if you suffer from high blood pressure, high cholesterol, are overweight, or any other cause of heart disease -> Shakeology Doctor Letter

Oh and one last thing, if you don’t like it, if you don’t see results, if you don’t feel better, if it does turn out to be too expensive for you.  Return it, we have a 30 day money back guarantee.  Worth the risk?

Enjoy life!

–Mike

P90X2 Phase 1 = DONE!

Wow, what a month.  Just like when I started P90X, I didn’t miss a day.  I averaged over 3,200 calories a day, and had 1 cheat meal.  I started off weighing 170.3 and ended my first four weeks at 173.8.  My goal was to gain weight and muscle mass and it’s happening slowly but surely.  My body fat went from 9.8% to 9.2%.  I have never felt better from a core perspective.  P90X2′s Foundation phase is just that… all core, all balance, all stability, and all strength.  You are not lifting real heavy because you’re doing curls from Warrior 3, doing shoulder presses on one leg, so I wasn’t expecting a huge difference in muscle mass.  However my midsection/core got a lot more cut and defined because of all the core work in phase 1.

Now for a comparison… First month of P90X (Jan 2011) vs. first month of P90X2 (Jan 2012).  I felt that P90X2 has been easier from a soreness perspective, ONLY because I’m in the best shape of my life.  I prepped for X2 by doing a P90X/Insanity Hybrid with my wife (see below).  But from a core stability perspective it was just as tough as that first month.  The moves are just insane, I often wonder how in the heck they thought some of stuff up.  I mean, how do you dream up the Crabby Crawl Press or the tricep kickbacks from Warrior 3.  Dude, don’t you have anything better to do with your time… haha

My biggest gains:

Week 1 -> Week 4

X2 Total Body

• 1-Arm Chest Press | 12/40 lbs -> 15 -> 50 lbs
• Crunchy Lever Pull-up | 6 -> 13

X2 Balance + Power

• Sphinx to Plank Pylo Bounce | 10 -> 21
• Russian Twist | 12 -> 32
• Plank X Crunch | 6 falling all over the place -> 22 clean
• Plank Ball Crunch | 8 falling all over the place -> 17

Needless to say, I think we’re ready for Phase 2.  Still haven’t decided if we’re going to take a recovery week next week or just jump right into it.  I have a slight pulled muscle in my middle back (from 2 weeks ago) so a recovery week might be in order.

Check out the HOT wife!  You’ll notice a new ‘tightness’ around her hips and mid-section.  As I said above, we did a P90X/Insanity hybrid for the 2 months leading up to the start of P90X2.  She went from 117.2 on day zero to 115.1 this morning.  As a note, she went from 124 down to 117 from the P90X/Insanity hybrid.

I would say I’m extremely proud of her, she was a bit intimidated and had a hard time getting used to the exercises that first week (like me!).  I mean, I would have never guessed she would kick my butt on the push-up side arm balance on medicine balls!  She’s all in and rocking it.

Her biggest gains:

X2 Total Body

Boing Push-up | 5 and her note says ‘awkward’ -> 12 ’nailed it!’

Swimmer’s Curl Press in 1/2 Chair | 10/5 lbs -> 10/12 lbs

X2 Balance + Power

Sphinx to Plank Plyo Bounce | 4 -> 10

X Plank Spider Twist | 4 plank, 4 sphinx -> 12 plank, 12 sphinx

I think that Phase 2 is really going to bring on the lean muscle gains and for me, hopefully some additional weight.  We’ve both been using Shakeology, the P90X Recovery Drink, and have started using the Energy and Endurance Formula.

If you’ve started your journey, good luck and Godspeed.

We love being Beachbody Coaches, so if you need some help, need some motivation, you’ve come to the right team.  P90X2 is now available in a Challenge Pack and if you sign up as a coach and purchase a pack, you’re coach fee will be waived (be a coach for FREE).  Here’s more information.

P90X2 -> Phase 2 Results

Enjoy life!

–Mike

Become a Beachbody Coach for Free?

Wait, I can become a Team Beachbody Coach for FREE???

There is a lot of buzzzzz out there on becoming a Beachbody Coach.  Is it free, does it cost, what does that mean to ME?

The short answer is “Yes” you can get your $39.95 coach fee waived if you purchase a Beachbody Challenge Pack during the sign-up process.  Pretty cool huh?  Beachbody has found that the most successful coaches are those who use and believe in the products and have a passion to share them.  Whether it’s P90X (2), TurboFire, ChaLEAN Extreme, 10 Minute Trainer, Insanity, Asylum, or one of the dozens of other programs out there, I’m sure you’ve heard of them or seen the infomercials.  Beachbody spends over $100,000,000 (yes, that’s one hundred million dollars) of their own money on advertising so us coaches don’t have to spend a dime.  We just share our stories.

Sooo… Mike, how do I become a coach.  Well, there’s a lot of confusion there too.  It’s actually a very simple process so I’ve decided to run you through what it would look like if Chuck Norris wanted a challenge pack AND wanted to become a coach for free.  You can also visit http://www.extremefitchallenge.com for more information.

First off, start at my Beachbody Coach site -> Beachbody Coach Mike

1.  Once you arrive, click on the green coach link in the middle of the page and then click on the “Yes I want to become a Beachbody Coach”  link on the pop up window. 

 

2.  Next you will come to the following screen.  Fill in all of your information and continue scrolling down the page.

 

 

3.  Next fill out your email address, password, and choose a screen name.  Pick something that makes sense and is fun that people will remember.  This will be a part of your Beachbody Coach site links.  Make sure to check the three boxes on the left and add a “/s/” before typing your name into the signature field.  This is a ‘legal’ way to sign electronically.  Finally click “Continue My Enrollment”.

 

 

4.  Now you get to choose your challenge pack.  A challenge pack is a discounted price on a fitness program + Shakeology (greenberry or chocolate) Home Direct, and a month free trial in the Team Beachbody Club.  Click the “I want this!” button to pick your pack.  Note that we have just added 4 new fitness programs to the list.

 

 

5.   Now choose the fitness program you want and the flavor of Shakeology you wish to enjoy.  Click “Sign me up!” for the final page of the process.

 

6.  Verify all of your information, fill out the payment section, check the box if your billing address is the same as your shipping address, and enter in the Text Verification Code at the bottom.

 

7.  Click ”Submit My Order” and welcome to my Beachbody Coach Team!  I’ve learned a lot the hard way and I’m ready to help you reach your goals and your dreams.  I’ll be contacting you shortly!

I was recently invited to speak at the Beachbody National Super Saturday in Northern California!

Enjoy life!

–Mike