Insanity Asylum… Fit Test

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Yesterday was my Fit test for Asylum, wow what a workout.  In the 25 Minutes I burned just over 360 calories and got a glimpse into what is to come in the next 30 days.

I recorded a short video… with no editing :-p  I gotta work on the quality and the presentation of my videos to come.

My Measurements are as follows:

Chest: 42.5″
Right Arm: 12″
Left Arm: 12″
Waist: 36
Hips: 39.5
Right Thigh: 23.5
Left Thigh: 23.5
Weight: 200 pounds even

Fit Test Numbers:

Agility Heisman: 7
In & Out Ab Progression: 39
Pull-ups: 7
Mountain Climber Switch Kicks: 55
Agility Shoulder Taps: 5
X Jumps: 36
Moving Push-Ups: 4
Agility Lateral Shuffle: 13
Agility Bear Crawl: 9

And Lastly, my before pictures:

 

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HIIT

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High Intensity Interval Training or HIIT, is something that I have only recently started hearing about. HIIT is an exercise strategy that is intended to improve performance with short training sessions. The benefits of this are increasing cardio vascular strength and burning fat in a short and intense workout. I’ve done Interval training while running, of course not enough, I enjoy my tempo runs more than the short bursts of speed. But, I do know the benefits of running at faster speeds. If you don’t train to run fast, you won’t run fast.

But back to HIIT… I’ve been doing Insanity for a few months now, and love the intensity and workout that I get from it. So these workouts are Intense, and the intervals during those workouts probably go a little longer than what HIIT mentions.

Here is a great article from Spark People that talks about HIIT – . I will quickly summarize it here.

  • HIIT trains and conditions both your anaerobic and aerobic energy systems.
  • HIIT increases the amount of calories you burn during your exercise session.
  • HIIT will improve your athletic endurance as well as your fat-burning potential.
  • What is different about HIIT is that high intensity intervals involve maximum effort

One of the biggest things that I like about what High Intensity Interval Training is that it is designed to boost cardiovascular fitness, endurance, and fat loss, while not losing muscle in the process.

I’m currently in a program of a P90X/ Insanity hybrid program as I prepare for the TransRockies multi-day multi-stage race.  I plan on adding in some HIIT workouts in my Hybrid with Beachbody’s new program Turbo Fire that centers around HIIT workouts.

Turbo Fire is an update to the hugely successful Turbo Jam workout series that was released by fitness trainer Chalene Johnson.  Turbo Fire states that these exercises will burn up to 9x more fat and calories than regular cardio does.   The routines will be set to music specifically designed for the workouts.

There is also the After-Burn affect, which states that due to the short bursts of  intense exercise with quick recovery periods your metabolism will go into overdrive.  Turbo Fire says its workouts enable you to burn fat at an accelerated rate for a full 24 to 48 hours after the workout.

Here is a quick video of what the feel and flavor of Turbo Fire will be

I will need to determine which workouts I add into my schedule, there are 3 workouts in the Standard edition specifically for HIIT, a 15, 20, & 25 minute long HIIT workout.  So, I will probably be adding these, but I will probably also supplement with Fire 45 & Fire 55 Workouts.

I will post more here when I try them out.

From first glance, it looks like the program may have a little something for everyone, from increasing Cardiovascular strength & Endurance, to shedding some extra fat with the After-Burn affect.

Here is where you can view some more info and pick up a copy and see what Turbo Fire can do for you.  TURBO FIRE!

Starting P90X/Insanity Hybrid on Monday

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It is  just over 90 days until the Pikes Peak Marathon!  Where is 2010 slipping off to?  I am going to gear up for training and surviving this monster of a marathon.  This beast of a race has 7901′ feet gain in the first 13 miles and then it is back down the hill.To work on my cardio, core, & endurance, I’m going to complete a 90 day mixture of P90X & Insanity with some extra goodies thrown in.  I had great results with P90X & Insanity and shaved 30 minutes off my marathon time.  To me, the cardio workouts in Insanity make it feel like you are running at altitude, so that will help my endurance on the lesser oxygen miles of the race.

I am looking forward to this program and seeing how it helps me with this race.  I really don’t have too many expectations on time.   I put 5:30 hours on the registration, but the average tends to be around 7 hours for men, so I’ll see what happens.  Here is a link to the Virtual Race by predicted finish times.

So, I’ll see what happens with my training and how it will help me prepare for the Insanity of Pikes Peak.  I will post my training schedule next week.  If you want to join me in the fitness journey you can visit my Beachbody site at BringTheFit

You can also pick up P90X Here and Insanity Here.

Decide. Commit. Succeed.

Together we can reach our goals, achieve new heights, and go places we never dreamed.  Will you join me on this journey?

Got Motivation?

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Motivation is defined as the activation or energization of goal-oriented behavior.  Motivation can also be summed up in the pursuit of minimizing pain or maximizing pleasure.  At an early age we are immersed into both concepts, but often it was a mixture of the two.  Something that was introduced to us, do something you don’t want to do, and you get something that you do want.  I’m sure most of us have heard variations of these motivating statements:

“You won’t get any desert if you don’t eat your vegetables.”  Also heard in the Pink Floyd’s The Wall – “If you don’t eat your meat, you can’t have any pudding.”

“You can’t go outside until you clean up your room.”

“No TV until you finish your homework.”

I’m sure there are tons of times and variations to this If/Then/Else scenario.  When throughout our lives we’ve been motivated to do something with the promise of a carrot.  I remember the simple act in Kindergarden of striving for gold stars, and how they were better than silver, red, blue, or other colors that the teacher had at that time.

I think all of us can pinpoint at least one teacher in our lives that made an impact on our life with their motivation.  I’m taking this sentence to thank all of the teachers out there for being the motivators and providing the inspiration for many people to reach toward their dreams and chase down those goals.

I haven’t bought gold stars, but I’m thinking that they probably are all the same price in the store, but I might be wrong.  Maybe they are locked up in the back room, and you need special clearance and permission to peruse the finest of the star collection.

I’m sure that we’ve all been motivated by our family throughout the years.  Parents played a big role in our motivation, walking, talking, and finally getting rid of the diapers were all big days in their lives.  The diapers were probably the best lasting crowning moment.  Walking led to all sorts of things, talking sometimes led to tense moments, but what bad can you say about no more diapers – LOL.

Likewise, I’m sure we’ve all been motivated by our siblings.  At a young age, it may have been the motivation of fear.  “If you tell mom…”  insert your garden variety torture methods here…  Having an older sister by 8 years, I saw, heard, and witnessed much by the age of 8.  My big “Don’t Tell Mom” moment involved one of those 2 person swing the 3rd games.

It all started innocently, 2 girls grab the legs and arms of little brother and swing.  Weee, fun for little brother, ok, now the person with the legs let go.  Oh wait, who has the legs?  Lets both let go.  This led to a few seconds of look Mom, no arms, wait, no legs, I’m Flying… Oh Crap, “Don’t Tell Mom… Or Else.”

Mom, I fell outside, that is what this big bleeding cut on my forehead is.  Yeah and these 2 are my witnesses, of course that is what happened, I tripped over that stupid 2 inch tall barrier around the tulips.”  Yup, I even remember the alibi that I covered up with.  It was a good 15 years later when I was confident to tell my mom, “Do you remember that time, a long time ago with my head wound?”

Most of the time, it was the oh-uh factor, but there was also the motivation of I want to be like big sister.  A strong, giving, and fun person, and she could throw and hit a softball better than I ever did.  So I guess that means I always threw like a girl.

But family aside, how many times in our lives have we been motivated by others?  I’m sure most of us can’t count them all, every day we are motivated in different ways, a lot of times we probably don’t even pick up on it.  I try to think of all of the people that have motivated me in my life and it is dizzying.  I realize, where would I be now if all of those people didn’t spur me on, inspire me, or give me that little extra needed push at the right moment.

I remember some of my earliest motivations outside my family.  As a kid, my older neighbor Clyde was sort of like a mentor.  Now that I look back on it, he was sort of a Mr. Miyagi without the karate and chopsticks, but he did love his garlic.

Of course now over 30 years later some of it is all hazy, but I remember some of the early motivation and inspiration that he gave me.  From tying shoe laces (rabbit goes around the tree and back in the hole), to picking crab apples, there was always something to learn and be inspired from in life from Clyde.  That is the thing with motivation, no matter how long ago, we remember who motivated us and how we felt.  We might not remember the specifics, but that feeling is much more important.

Here is a cartoon that shows a nice Shoe tying scenario that reminds me of the teachings of the rabbit around the tree technique I first used.  http://www.offthemarkcartoons.com/cartoons/2004-05-05.gif

More Recently, my wife, Theresa, continues to motivate me daily.  With her words of encouragement, her strategies and tactics for success, and her love all show me the way in life.  My friend and Beachbody Coach, Janet inspires and motivates me to continue working toward Bringing The Fit to this nation.  Helping people find better health and restoring their passion is rewarding.

Another motivator is Dani Johnson, trainer, and as I’ve seen her do, the restorer of dreams.  Her Creating a Dynasty seminar last May started me on my path that I’m on now.  That event helped me find myself and rejoice in life.  If you ever get a chance to witness one of her events in person, it will change your life.

All I can say, is that there is some amazing power in motivation.  When fear is not included in the motivation, the power increases a hundred fold.  To motivate for the sake of motivation is something to behold, and it is like a snowball, because as people motivate, it becomes contagious.

This is one of the biggest reasons that I became a Beachbody Coach, there is power in motivation.  I needed motivation to complete the 90 day P90X program.  I became a Coach the same day that I started the program.  I knew I needed motivation, and I also knew that people needed my motivation.  By providing one, I got the other!  It has been an amazing journey so far, and I’m looking forward to what the future holds.

I know that I’ve motivated others to start a program that many people fear or they believe that they can’t do it.  All I say to that is, give it a try, that is 85% of the battle of the program, getting started.  Once you get started, keep plugging into whatever motivates you, remember why you started, better health, better athletic performance, more confidence, the challenge, for your kids, whatever it is… maybe to outrun a long time opponent… 😉  Whatever task you are tackling, when motivation wanes, remember WHY you started, and then jump back into the game.

I know with my coaching, I’m always a phone call, an email, or a text away, and motivation can go a long way.  If you are looking at keeping motivated and tackling a Beachbody program let me know.  Check out some of the options at Bring The Fit and get started on a new path.

Just remember, who has impacted your life with motivation.  Where would you be now without that motivation?  If you need motivation, the easiest way to get it, is by giving it.  You will be surprised to see how much motivation you get after you give motivation to others 🙂

I would love to hear of stories of motivation that you can remember, maybe the first motivation you can remember.  Who were the huge motivators in your life, where are you going to take your motivation in the future.  Maybe as people read some of the entries, they will be motivated to be someones motivation today.  You never know how far your motivation will reach.  There is no such thing as a small insignificant motivation.  One act of motivation is powerful enough to power the world.  So with that, go forth and motivate 🙂

Orange Julius Shakeology Style

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I have shakeology every morning for Breakfast.  It really energizes my morning and keeps me going until lunch, plus it is quick and easy.  Well, I think I will spruce it up a little and try a new Recipe at least once a week.  I will shoot for a Wednesday morning new recipe each week.

So this week I will start off with a recipe I saw on Trainer Chalene Johnson’s blog.  It is called Shakeology Orange Julius and utilizes Greenberry.

Basic Recipe:

1 Cup of Water
1/2 Cup Almond Milk
1 Packet of Classic Orange Crystal Light
1 Packet or Scoop of Greenberry Shakeology
Ice
Blend to your favorite consistancy
Total Calories : 180

I added a little extra water, but I think next time I will either use a little less water or another packet of the Crystal light.  I think that adding some mixed berries would give this more zing.  The last time I got an Orange Julius, I got the mixed Berry Flavor.  It was very similar to an Orange Julius, but I haven’t gotten a plain Orange Julius for years, I usually go with the added flavors.

It was also the first time I tried Almond milk, pretty tasty if you like almonds and milk and a lot less calories too at 60 calories per cup.

I already have a thought for next Wednesday’s Flavor of the week and it will involve Chocolate Shakeology 🙂

P90X – More than a fitness journey

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I finished my P90X journey, and wow is all I can say. I have seen some amazing results. Before P90X, my weight was stuck around 210. Even after the gym and running 50+ miles per week, I wasn’t seeing the results that I wanted. If you are currently stuck on your fitness and looking for something to give you results, I hightly recommend P90X.

Not only are the workouts fun, but they will give you back exactly what you put into them. The nutrition plan will help keep your diet in check, and the Beachbody forums will keep you motivated.

While doing P90X, my running has drastically improved, I was able to set 4 race PR’s during my time on the X. My latest PR was a half marathon in 1:30. My core strength, endurance, and feet speed have increased, which helps me run faster longer.

I have never felt better or looked better than I do now. I am very happy with the results. I actually just started another Beachbody workout program called Insanity.

I am dedicated to helping people get fit, so if you are serious about getting in the best shape of your life, to losing those extra pounds, getting that competitive advantage, increasing your confidence, or just wanting to look good, lets work out together. Check out my site at BringTheFit

So here is my picture before I started running back in December of 2004

I weighed 246 pounds in this photo, and I was unhealthy and unhappy.

On Day 1 I weighed 194 pounds and on Day 90 I weighed 185 pounds. My pants are super loose, and I feel great. My cardio is through the roof, and my running has drastically improved. I’m very excited about my results, too often we see these commercials and think, those are actors or etc. I’m here to tell you that these results can be achieved by anyone. All you need to do is show up and push play every day. Give it your best and keep motivated and on track.

Who is with me on getting in the best shape of their life? I’m here to help and motivate you.

Also I started a page on Facebook as a spot to get motivation, tips, techniques, and updates to programs. Check it out at http://bringthefit.com/facebook

Let’s not wait for New Years to set a health resolution. Lets get on path to have a new you by the new Year!

Now look at my Day 1 & Day 90 photos for P90X, there is only 90 days between the photos. This is the power of P90X

P90X Day 1 & 90 Arms

Doug P90X Day 1 & 90 Back

Doug P90X Day 1 & 90 Abs

P90X 30 day update

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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.

P90timeline

P90Xtimelineback

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

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