P90X 30 day update

Well, I can’t believe it has already been 30 days since I started P90X (actually 36 now that I’m getting to update this blog). What an amazing journey so far. I have been sitting on these DVDs for a couple years, and just didn’t get motivated. Becoming an Independent Beachbody Coach helped me get motivated and inspired to continue my fitness journey. What an amazing program that Beachbody has created with the Team Beachbody coaching program. Not only do you get yourself fit, you also help others and motivate them to achieve their dreams. Then on top of it you get discounts on Beachbody products and earn commisions for helping others. It truly is a win-win situation.

Check out this video for a quick overview of the Coaching Program.

So, onward to the workouts, what an amazing set of workouts that P90X has created. In the first 30 days, my workouts were varied and never got dull. Each day was something different. Here was my schedule for the first 3 weeks:

Sunday: Chest & Back with AbripperX
Monday: Plyometrics (jump training, my favorite workout – essential for those wanting to get foot speed)
Tuesday: Shoulders & Arms with AbripperX
Wednesday: YogaX (A great routine to stretch and refocus)
Thursday: Legs & Back with AbripperX
Friday: KenpoX (A mix of kicks, punches, blocks, a very close second to being my favorite)
Saturday: X Stretch (another great routine to prepare for the next week of workouts)

Week 4 was a recovery week filled with Core work, Yoga, Stretching, & Kenpo, but was still a workout week.

It was something new all the time, and the workouts went fast. All workouts were amazing and I really saw some difference after the first 30 days. One thing that I loved and have taken after every workout is the P90X recovery drink. I never had any soreness during the whole period, it is an amazing drink.

What you eat during the program is as important as the workouts. P90X comes with a full nutrition guide with menus and portion suggestions. I followed the portion suggestions path (loosely) and I think it really helped. I added an extra portion of carbs here and there, just because I was doing the P90X doubles program, where I am putting in extra cardio. I have been running every day during the program and feel great.

Here is a normal weekly menu for me – yeah, it is pretty much the same everyday, but that is ok with me. The P90X nutrition guide has all sorts of recommendations for tasty meals.

Breakfast: egg whites & vegetables with fruit or during phase 2 I’ve been having a NutriiVeda meal replacement shake
Lunch: Tuna fish w/ relish & Mayo, carrots, fruit or sometimes a salad
Dinner: chicken & vegtables or ground turkey and vegetables, or later I added more carbs with an Ayurvedic dish called Kitcheri (Basmati Rice & Lentils) or Shakeology or NutriiVeda meal replacement
Snacks: Protein Bars, carrots, Fruit

I’ve really upped my protein intake and cut my carb intake. I did add some carbs back into my diet because I am doing so much extra cardio. I really love the protein bars from Premiere Nutrition – You can get them at Sams Club for $14.12 for a box of 15. They are loaded with 30 grams of protein and they range between 240 – 290 calories.

So, there you have it my first 30 days on P90X – wow, I can’t wait to see what my 60 Day photos look like. Check out the pictures below for a time line. The first picture shows me at my heaviest, before I started running, along with my P90X day 1 and Day 30. The second picture shows my back from Day 1 & Day 30.

Contact me if you would like more information on P90X or if you would like to get the program for up to 50%. It truly is worth every penny and you will see the difference that it makes.

You can read my story or become a coach by visiting my site at Be A Fit Coach. Let me know how I can help you get in the best shape of your life. Exercise shouldn’t be work or something you dread, it should be fun and something that inspires you to live your life the way you want to live it.

If P90X isn’t exactly for you, Beachbody has a program that will fit your fitness needs.  Here is a quick video that shows a few of Beachbody’s programs

P90X Fit Test

My P90X program is on the horizon; I’m set to start the program on Sunday July 26^th.  Before starting it is recommended to do a fit test to see how fit you are prior to the first day of P90X.  Then after completing the program, the same fitness test is taken to determine how much has been accomplished in the 90 day program.  The fitness test is 8 different exercises and there are minimum requirements for each.  I just squeaked past on a few.

The first test was pull-ups, it is recommended for P90X to do 3 for men and 1 for women.  ¼, ½, or ¾ count as a full pull up, so I hit the minimum with 2 ½.  The gym didn’t have a pull up bar, but a machine that I didn’t really care for.  I definitely need to work on my pull ups.

Test #2 was the vertical leap; the minimum was 5 inches for males, and 3 inches for females.  You reach as high on the wall and record it and then jump straight up and record your highest reach.  I ended up with a 13” vertical leap, passing the minimum.  People were throwing medicine balls at the wall, so it was a hazard zone for the few minutes that I was there.

The third test was push-ups, again, not my strongest test score.  P90X recommends that males do at least 15 and 3 for females.  I completed 18, passing the minimum.

The toe touch came next.  This required sitting flat, with legs straight and reaching for the toes.  I almost touched with minus 3 inches to go.  The minimum was 6 inches from the toes, so I was ok on this one too.

The next test was the wall squat.  It required sitting at a 90 degree angle and seeing how long you could stay in that position before falling to pieces.  At this point, I was starting to get a little tired, the requirement was 1 minute.  I withstood for 1 minute and 48 seconds, so another pass.

The sixth test was bicep curls, it was recommended for males to do 10 curls with 20 lbs, and 10 curls with 8 lbs for females.  I did 40 with 30 lbs, so I was good to go.

Next was in & outs, and I’ve never really liked these.  Sitting on the floor, you lift your legs and bring your knees toward your chest and then straighten your legs again, without touching the floor with your feet.  I was able to just pass the minimum of 25 with 27, whew, one more test to go.

The eighth and final test was a heart rate maximizer, I was surprised with the listing.  I haven’t worn my heart rate monitor for some time while running.  I use to average around 180 during my running, and maxed out near 200.  The heart rate maximizer required doing 2 minutes of jumping jacks with the last 30 seconds at all out speed.  Then you record your Heart Rate and then each minute after up to 4 minutes.  Here are my Heart Rate sets: 124, 96, 71, 69, 68.  My resting Heart rate was 44, I can remember a year ago, when my resting heart rate was in the 60’s.

So, according to the fitness test, I passed and can now get ready for P90X.  I am building my food plan which is a lot more protein and a lot less carbs for phase 1.  I may need to get a pull up bar, but I think I’m a go for everything else, I need to take my before pictures on Saturday along with measurements.  Then take measurements and pictures after each phase, or 30 days.

Here is the summary of my scores on the fit test:

Resting Heart Rate: 44
Pull ups = 3 (minimum = 3)
Vertical Leap = 13” (reach = 96”, jump = 109”, minimum = 5”)
Push-ups = 18 (minimum = 15)
Toe Touch = -3 (minimum = -6)
Wall Squat = 1 min 48 sec (minimum = 1 min)
Bicep Curls = 40 @25 lbs (minimum = 10 @ 20 lbs)
In & Outs = 27 (minimum = 25)
Heart Rate maximizer = 124, 96, 71, 69, 68 (minimum = finish 2 minutes of jumping jacks)

More to come soon

The Power of Ayurvedic Herbs

Too often we look to pills and pharmaceuticals to feel better.  There seems to be a pill to “cure” everything, but then there is often dangerous side effects from curing one symptom that causes worse problems.  Usually, the 30 second commercials are 15 seconds about what your symptoms are and 15 seconds of all of the side effects.  This leads to stress in trying to get healthy, and we’ve seen that there is enough stress in the world without worrying about our health.

Health is one of the things that we neglect daily for convenience.  Whether from food choices, lack of exercise, not taking down time, or not setting a routine, our daily time constraints really put a strain on our health.  Too often we sacrifice our health now to work, and then worry about trying to fix our health later when it is much more difficult and costly.  Literally we build our wealth and sacrifice our health early, then use our wealth to regain our health later.

Ayurveda steps in here and helps you enjoy your health.  Ayurveda is the science of life and is a 5,000 year old system of traditional medicine native to India.  Body, mind, and spirit/consciousness is addressed in Ayurveda.  Building your metabolic system, maintaining good digestion, and having proper excretion leads to vitality.  The science of life also focuses on herbs, massage, yoga, & meditation.  When is the last time that you sat somewhere and didn’t think about the worries of your day and just soaked up your environment?

Meditation is vital to maintaining a healthy mind and exercise and diet to maintaining a healthy body.  Too often we grab whatever is convenient for food and we lose out on our nutrients.  Or, we may be eating healthy, but not eating the foods that work with our body type.  Ayurveda brings the concepts of Doshas, which help us find what food, activities, and lifestyle work for our body type.  You can take a quick Dosha quiz at the Chopra Center’s website – http://doshaquiz.chopra.com/

Now this brings us to herbs and what will make a difference in my life.  I will list a few below and their benefits.  You may have heard of some of these, and some may be new.  Here are 7 herbs that I take daily: Amalaki, Ginger, Haritaki, Jujube, Schizandra,  Tulsi, & Turmeric.  I will touch on the benefits of each one below.

Amalaki – (amla) or Indian Gooseberry is a very powerful fruit.  It has the highest concentration of Vitamin C (30 times that of an orange) and overall is an excellent herb to be taking daily.  It helps with inflammation, cholesterol levels, helps increase lean body mass, help with weight management, and a long list of other benefits.  Dr Deepak Chopra has said that Amalaki is the one thing that every man, women, and child should take daily.

Ginger - we’ve probably all heard of this one and may use it once in a while.  Here are some benefits from ginger, improves digestion, absorption and assimilation of nutrients, supports circulation, cleanses colon, normalizes body temperature, supports joints, & enhances the immune system.

Haritaki - a mild detoxifying agent, nourishes the tissue, supports weight management, increases energy, supports eyesight, supports nervous system, helpful for asthma and bronchitis, enhances immune system and benefits the skin.

Jujube - (not the chewy candy ),  Protects the digestive system and has mild rejuvenating effects, calms the nerves, protects the heart, and supports the liver.

Schizandra - Calms the nerves, has antioxidant and detoxifying effects, anti-inflammatory, supports cellular health, relives menopausal symptoms, enhances mental activity, stimulates nervous system, supports eyesight, support respiratory system, inhibits allergies, protects the heart normalizes blood pressure, and supports the liver, kidneys, and urinary tract, enhances immune system.

Tulsi – Improves digestion and intestinal health, normalizes and regulates blood sugar, increases energy, supports eyesight, supports nervous system, stabilizes cholesterol, supports the respiratory system, supports kidney and urinary tract, and enhances immune system.

Turmeric – Improves digestion and intestinal health, circulation and reduces inflammation, protects the heart,  stabilizes cholesterol, supports the liver, and supports joints.

*Bonus – Pomegranate – healthy blood pressure level, improving blood flow, protects cardiovascular system.

My daily Ayurvedic supplement is Zrii, and it combines all of the components above into a liquid form.  I took extra during the 21 day challenge, and my results were amazing.  By following the diet that worked for my dosha, getting exercise, taking time to meditate daily, and taking extra doses, I saw amazing results.  In 21 days, my joints felt better, my sleep was better, I was less congested, I lost 18 pounds, and I was a lot less stressed.

From the standpoint of a runner, this Ayurvedic supplement, has really impacted my running.  I no longer take glucosamine supplements for my joints, and my knees feel better than ever!  I feel more rested before my run, and empowered during my run.  Recovery time is shorter, and I am ready to go about my day.  I enjoy my running more with the less aches and more mental clarity to enjoy my thoughts on my run.  My day is energized and I feel great, all I know is that I start my day off on the right foot with zrii and a run.

It truly is all about balance, making sure that your daily routine doesn’t skip out on what is necessary for a healthy lifestyle.  It really is about making total changes to your life, we must all change the way we think about life, and what we want out of life. We must grow through life and not just go through life.  My journey through Ayurveda has been simply amazing, I have so much more to learn, but each day is a bright new day filled with wonder.  Where before, it was go home, and go to work, I now see that there is much more to everything.

I welcome anyone to take the journey with me, in approving health and life, and really living life to the fullest!

Visit my site at http://zvelocity.myzrii.com/

Also, check out Dr John Douillard’s July newsletter, where he talks about the importance of Amalaki and Pomegranate.  Dr Douillard, is a world renown Ayurvedic doctor who has a clinic in Boulder Colorado.  He has 17 books, which I’m currently reading Body, Mind, and Sport.  July Newsletter – http://www.lifespa.com/newsletter.aspx?newsletter_id=20

So, take the dosha quiz and find out what foods work for you. http://doshaquiz.chopra.com/

Make changes in your diet and lifestyle and live a healthier you.  Replace the chemical cures with natural ones and reap the benefits of what nature can do for you.

21 Day Challenge: Final Thoughts

Well, the 21 day challenge is now over. Wow, I learned a lot and felt so many different things during this 3 weeks. It seemed like the 21 days flew by, but it also seemed like a long time. Isn’t amazing how time plays tricks on us? I feel like a different person after this challenge, here are some of the things that happened to me:

I Lost a total of 18 pounds! I started at 215.6 and ended up at 197.6

I learned to eat better

My stress levels are much lower

My respiratory has improved greatly during my runs

I’m more motivated to get out and run and to tackle the day (I ran every day during the challenge)

I feel more grateful toward life and people, and stop to feel gratitude every day

Overall, I feel healthier, my metabolism feels stronger than ever

My sleep is more fulfilling

My Skin is by far less dry, I’ve always had a problem with chronic dry skin

My allergies haven’t flared up

My joints and muscles aren’t sore and I feel great overall

I could probably go on forever, but I will stop now. It has been an amazing 3 weeks, and I’m grateful for being introduced to Ayurveda, and this challenge.  It has really changed my life and outlook on life. It really is amazing the things that we miss in life by going full throttle toward the dangling carrot. Stopping for a minute to reevaluate life, direction, and purpose is an art form that is often lost.

I’ve learned some skills during these 3 weeks that will help me continue to get on the right track.  The world is so stressed out, and that isn’t going to change anytime soon.  The only thing I can do is work toward destressing myself.  Which includes, feeling healthy, feeling happy, and feeling financially secure.  Too often we trade our health to build our finances which causes stress all around.  Then later down the road, we trade our wealth to regain our health.  I’m working toward breaking that cycle, and welcome anyone to join me on the journey.

I’m doing a further detox for the next 8 days, I will keep you updated on the blog.  It is called a Home PanchaKarmawhich means “five actions” in Sanskrit.  It is a much milder version of what is offered in Ayurvedic clinics.  I would love to go to a clinic and focus on the treatment, maybe in the future I will do just that.  For a little more info on Panchakarma, check out Dr John Douillard’s site.  He has an Ayurvedic clinic in Boulder, Colorado.  http://www.lifespa.com/article.aspx?art_id=74

21 Day Challenge: Week 2 Recap

Well, it is Sunday again, and I’ve completed another 7 days of the 21 day challenge. During week 2, I strayed a little from the diet, nothing bad, but some bread here, peanut butter there, and a diet soda at that one point. I did get to the gym 5 times this week, which is good. I am feeling a lot less stressed going into the final week of the challenge, so that is good.

I did gain 1 pound to take me up to 204. I would like to get to at least 195 by the end, and ultimately, I would like to be around 180. I’m not too concerned with the number attached to how much I weigh, but to how good I feel. Last summer, I got down to 192, and my running was doing great, not quite to the level I wanted, but good.

So, going into the final week, I will post a few things about the 21 day challenge here, if people are interested in trying it. I am going to work hard this week, but it will be an odd week. I have a trip for work on Wednesday night, and of course the 4th of July is coming up on the last day of the challenge.

As for meals, I’m going to eat more Kitchari during the last week. I cooked it for the first time last night, and it is very filling and easily digested. It is mainly Basmati Rice, Lentils, & spices. There are many different variations of kitchari. Ayurvedic physicians often prescribe a kitchari diet before, during, and after panchakarma, a rejuvenate treatment that cleanses toxins stored in bodily tissues as it restores systemic balance. Kitchari provides solid nourishment while allowing the body to devote energy to healing. You can safely subsist on kitchari anytime in order to build vitality and strength as it helps balance all three doshas. I will post the recipe that I used below:

1 Cup Basmati Rice
1/2 Cup of yellow Mung Beans (Lentils) I couldn’t find yellow, so I used green
2 tablespoons of Ghee
1 teaspoon Cumin
1 teaspoon Coriander
I may add some ginger next time.

Bring 4 cups of water to a boil and add the ingredients. Boil for 5 minutes stirring often, then simmer for 20 – 25 minutes. There are numerous different recipes, a Google search will yield a lot of results.

After week 3, I’m planning on doing a home version of the PanchaKarma to complete a total rejuvenation. I will have less running during that week, so I will see what happens.

21 Day Challenge: Week 1 Recap

When I started the challenge I wasn’t sure what to expect. I made changes to my diet, and tried to determine what foods would work best for me. During the first week, I didn’t do enough Yoga and stretching, which I will need to incorporate more into week 2. I have been taking breaks in the middle of my morning runs to clear my mind and meditate. It is much easier for me to clear my mind out in nature than it is sitting in my house. I think that has brought more balance to me in the last week.

After the first week, I feel more energized, more focused, and more motivated to get out there and do what needs to be done. Everyday, I got out for some cardio anywhere from 4 miles – 11 miles per day. I also visited the gym twice to get back into the swing of that. During week 2 I plan on getting to the gym 3 -4 times to increase some weight training and to visit the sauna and jacuzzi to get those benefits.

One of the exciting things is that I dropped 12.5 pounds during week one. That has to be the most that I’ve ever dropped in one week before. I was expecting maybe 5 or so, but I am very happy with to 12.5. I noticed last night during my run, that my steps felt lighter, and that is exciting to get closer to speeding up on my running.

During the 21 day challenge, I am scheduled to triple my daily Ayurvedic supplement. So I think that extra dosage has really helped me detoxify and see benefits from the challenge so far. It feels like my metabolism has sped up, and my appetite has decreased. I have been less sore after my workouts, and I feel ready to tackle the day when I wake in the morning. My respiratory still troubles me a little during my runs, and I even had a coughing bout yesterday during my run. I am spitting out mucous during my run, so my body is getting rid of the stuff that has congested me for months.

All in all, it has been a great 7 days, I am excited to see what week 2 does for me and to see where I am next Sunday.

21 Day Challenge: Day 6

I had today off, so I was able to sleep in until 7:30am.  Nice, but I didn’t get to be until later than usual, so it all worked out.  I ran a tiring 9 miles today, probably the longest I’ve ran in a couple months.  The sun was out, and it was around 74°, so that is about 20° higher than my normal morning run.  I felt zapped, I should have taken some endurolytes with me, at mile 7 I got a little calf cramp, but it went away quickly.

I ventured out on my run to new paths and new trails.  I found a nice peaceful place next to the stream for some breathing exercises and mind clearing

A Nice Quiet Place

Resting at the top of the hill

I also went to the gym tonight, put in a couple more miles, lifted a little and then sat in the steam room for about 10 minutes.  The gym is really quiet on Friday nights.

Here is my menu for the day, I actually skipped breakfast today.

Pre-Run: golden raisins
During Run: Strawberry/Banana GU
Lunch: Basmati Rice, ground turkey, mushrooms & lite cranberry juice
Dinner: Black Beans, Ground Turkey, 3 oz chicken, & Mushrooms & Lite Cranberry juice
Late: Ginger Tea

Supplement 3oz – 7:30am, 3oz – 11:30am, 3oz – 6:00pm

So, tomorrow will be the end of week 1.

21 Day Challenge: Day 5

I was a little sore today after revisting the gym last night.  I got a calf cramp backing out of the driveway on the way to work, I truly hate those.  My run was about average this morning, slow like it has been.  I took a nice rest in the middle and it was very peaceful.  Overall I’m feeling great, I could have used a little more sleep last night, and I probably should sleep in past 5 tomorrow.  I have the day off from work so, I can go for my run a little later in the morning.

Again, no headaches, I didn’t sweat as much during my morning run.  I think I will go over my yoga poses this weekend so that my morning stretches are more comprehensive.  It is getting late, so I will make this a short entry and just finish out with my menu for today.

Morning Pre-run: Golden Raisins
Breakfast: Quinoa & Berries
Lunch: Basmati Rice with Black Beans
Snack: apple, unsalted sunflower kernels
Dinner: Basmati Rice with Mushrooms and ground Turkey
Late: Ginger Tea

supplement: 30z 5:30 am, 3oz 11:30 am, 3oz 6:00 pm

Since starting the 21 day challenge, I’ve cut 2 things out of my diet that I use to have every day. 1) diet soda 2) milk. It does make a difference not having those two items. I am starting to think some of my chest heaviness is associated to a build of mucous that was from the milk. I found out that my main Dosha – Kapha, should have low amounts of dairy. Before this, I had stock in dairy products. Here is a little more about my favorite drink of the past and Ayurveda…

Milk and the Doshas…

All this talk of milk has made me misty eyed, and I must pay homage and write…

The ode to Milk

Alas, my poor milk, I have been drinking you wrong
they say boil you I must, if as a Kapha we’re to get along
Pittas & especially Vatas rejoice in your liquid smoothness
but as the sturdy one, the cooling calm drink I do miss

I ask what about the strong bones, teeth, and rich calcium
things that I were always told that I shouldn’t shun
but as a Kapha you will only congest me, geez
please don’t go, and certainly don’t take the cheese

Oh well, no more white, no more chocolate or even strawberry
I guess it is for the better, it will just take time to see
My nightly ritual of a tall cold glass use to set me free
now, my moo juice has been traded for Ginger Tea

LOL

On a side note, I really enjoy the hot Ginger Tea

21 Day Challenge: Day 4

I could probably dub day 4 as the day of sweat.  I’ve always been a sweater when it comes to running, even when it is single digits outside, I still come home after a run drinched in sweat.  But today during my morning run and my evening gym visit, it seemed that I was now waterworks.  I’m not sure if I’m just sweating out some extra junk that I need to get rid of or not.

My morning run was still a little on the wheezy side, but again I had boundless energy.  I even tried to go back to sleep when I got up 15 minutes before the alarm, and I just was up and ready to go.  I’m still having a little problem clearing my mind when I’m sitting in the house.  I’ve found that I can clear my head much easier taking a break during my run and soaking up the liveness of nature.

I wanted to post some nice graphs here and keep it lively, but I found out my bodybugg subscription was up, so no graphs.

I ran 5 miles this morning and another 2 on the treadmill in the evening at the gym.  I also did some weight work and visited the sauna for a drip fest followed by the hot tub.  I was really beat, but felt better after dinner.  Which brings me to my meal plan for the day. I had Basmati rice for the first time. It taste a lot like regular white rice, but maybe a tad sweeter. Basmati Rice

Breakfast: 2 buckwheat pancakes with apple butter
Lunch: Quinoa with Mushrooms and chicken
Snack: Apple
Pre-Gym Snack: handful of golden raisins followed by a vitamin water after the gym.
Dinner: Basmati rice with black beans, Lite cranberry juice
Late: Ginger Tea

Supplement: 3oz 5:30 am, 3oz 11:30 am, 3oz 6:00 pm

Maybe tomorrow or Friday I will snap some pictures during my run to post them here.

Every day should end with practicing gratitude, giving thanks for the blessings that we receive everyday.  To focus on the positive energy of our goals and not dwell on the negative.  Here is a little video that captures the feeling of being blessed and blessing others.

21 Day Challenge: Day 3

Ahh, Day 3 is coming to a close.  I woke up this morning with a good amount of energy.  I really felt the extra energy on my run this morning.  I ran 5.5 miles and had a lot of energy, but my respratory was off and affected my run.  I was more focused this morning to get out and do my run.

I’m enjoying the Quinoa.  I actually had some for breakfast and lunch.  Mixed some berries in for breakfast and it was a hearty replacement for oatmeal.  I really noticed my metabolism kicking in today.  I could feel the burn, and it feels great.  So, I’m only in the 3rd day so far and I haven’t even visited the gym, that will be tomorrow and get back on the schedule.  I got on the scale at the end of the day even, and I weighed in at 208.4!  I started on Sunday morning at 215.6.  So, it will be interesting to see what I weigh in at on Sunday morning.  I may need to drag out my bodybugg and see what it says for my caloric intake and expenditures.

I didn’t get any headaches today, so I think the initial detox is over.  I’m feeling pretty good and energetic at the end of the day now.

Here is my menu for the day:

Breakfast: Quinoa with mixed berries
Snack: handful of unsalted sunflower kernels
Lunch: Quinoa with chicken and green beans
Snack: carrots and sunflower kernels
Dinner: Chicken breast, lettuce, celery, & Carrots
Late: Ginger Tea

supplement – 3oz 5:45AM, 30z 11:15AM, 3oz 5:30PM.