I have put together the first 1Milefitness Newsletter for August. I tried to get a few useful things in there. So it pretty much goes over some of the happenings with Beachbody. Other articles include, a success article, motivation, recipes, transformation stories, the move of the month, just to name a few things. I would love your feedback, and if you can think of anything to include. Contact me if you want to write something for the newsletter to share with others your fitness journey.
July 19, 2010
Beachbody has launched the 3rd volume of the P90X One on One series. This series is a new monthly workout with Tony Horton, the creator of P90X. Volume 3 is centered on fine tuning the workouts that will be included in the next P90X version called MC2 (Muscle Confusion 2).
The first episode of Volume 3 is called Chest, Back, & Balls. I’m waiting for mine to arrive, as soon as it does, I will create a blog entry. Here is a quick video about the first episode:
To kick off the 3rd volume, Beachbody has come up with a contest for people to create a P90X inspired workout. I created a workout called the 1Mile Pile Driver. It pretty much is 3 exercises in a circuit that you could do 10 reps in 3 sets. You can adjust the reps and the weight used. Here is a breakdown:
1) Calf Raises with dumb bell curls.
2) 10 second sprint with dumb bells.
3) Squats with arm and leg left
You can view the video and vote on it at http://bit.ly/1MilePileDriver. Voting is open until July 26th, I would love to hear what you think of the exercise and if you like it, vote on it. The winners may have their video show up in P90X MC2 or a future one on one workout.
Some of the workouts included in the 3rd volume of One on One will be included in P90X MC2. If you get all 12 videos in the series you will also get a 50% off coupon for P90X MC2 when it is released. Check out http://bit.ly/P7P90X1on1 for more info.
June 17, 2010
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!
May 21, 2010
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
Together we can reach our goals, achieve new heights, and go places we never dreamed. Will you join me on this journey?
May 13, 2010
I have been a big fan of Zelda since it was first released back in the 80’s. Each game was filled with puzzles, mystery, and just trying to figure out what the heck is going on in each game. We would learn a little more about the history and game play from the wise inhabitants of the land. It was always a quest to save the land from evil and restore peace.
Our main character, a candidate of sorts is always chosen into the role of protector of the lands. Usually chosen at a young age, he is set through trials as he struggles with the huge task at hand. Link, is sent on crazy missions to defeat bigger than life foes, until he ultimately comes face to face with Ganon, the powerful mastermind of evil.
Not every game in the series is the straight forward Link vs Ganon & save the princess. Sometimes he ends up having dreams of other lands, visiting far away lands, traveling to parallel universes and he even travels through time. Our main character always has a childlike innocence and in most of the games. But, he is powered by an unwavering courage that he receives from a third of a powerful artifact called the triforce.
Well, I am now a big fan of the show LOST. Over 6 seasons we have learned more and more, each season takes us in a different direction as answers and more questions are trickled on the viewer. We have come to know characters in the show that have struggled to find their way in life and to survive on this island of mystery. It has always been a battle between two forces, whether it was science & faith or good and evil, the struggle has been there.
As the seasons progressed, the viewer has come to learn that it has been a struggle between 2 brothers. One of light, Jacob, that is tasked to protect the island, and the other of dark, that is trying to escape the island. It appears that our characters that are LOST on the island have been brought there for a reason. That reason, for one to become the new protector of the island.
Now, I’ll get to something that caught my eye in the latest episode, entitled “Across the Sea.” We finally get the historic beginnings of the struggle between Jacob, and the Man in Black. We find that they are brothers, but it seems that the second baby may have been unexpected. So there is a struggle between the two, one is happy being on the island, the other wants to leave. The second brother seems to be much more in tune with the island, and a much better suited candidate to be the protector of the island.
The two boys are shown the source of the islands power, a cave of golden light, that seems to be only located by the island’s chosen one. When I first saw this cave, the very first thought that came to mind was the Sacred Realm in the Legend of Zelda series. This is the special place that is hidden away from the world, where the most powerful artifact is hidden. This sounds very much like our LOST island….
So, to keep this posting from becoming a novel, I will list a few similarities that I first noticed. I’m sure I’m probably missing a bunch since my history of Zelda is a little rusty, but here is what I found from refreshing my memory of the history of Zelda’s “Golden Realm” and how it may pertain to LOST.
Here is a bit of dialogue from LOST’s “Across the Sea” that sparked this thought along with the vision of the golden cave.
BOY IN BLACK: What’s down there?
MOTHER: Light. The warmest, brightest light you’ve ever seen or felt. And we must make sure that no one ever finds it.
BOY IN BLACK: It’s beautiful…
MOTHER: Yes it is. And that’s why they want it. Because a little bit of this very same light is inside of every man. But they always want more
JACOB: Can they take it?
MOTHER: No. But they would try. And if they tried they could put it out. And if the light goes out here… it goes out everywhere. And so I’ve protected this place. But I can’t protect it forever.
So, here are a few other things that come to mind, I’m sure there are more:
In Zelda, The Sacred realm was one of midday golden skies rather than blue and allowed spirits to roam free as they pleased across its plains.
In LOST, we know that spirits roam around the island freely, also known as the whispers. Those that are the candidates seem to be able to communicate freely with them. This is another reason that it looks like MIB is a candidate, since he can see the spirits, whereas Jacob couldn’t.
In Zelda, At the heart of this magical realm sits a mighty temple, the Temple of Light. The master sword is laid to rest here.
In LOST, we see a mighty temple that is in ruin. We find the dagger that belonged to MIB here.
In Zelda, there is a magical sword called the Master Sword or the Bane of Evil. It is the thing that is necessary to destroy evil.
In LOST, we find that there is a dagger that is the only thing that can slay those that seem to be immortal.
In Zelda, people try to get to the Sacred Realm to find the Triforce, but it seems to be impossible to find and is hidden away.
In LOST, the island is pretty much impossible to find, unless you are brought there or have other secret means of finding the island.
In Zelda there is a mirror to travel between realms.
In LOST, a lighthouse is used to view the candidates that are destined to come to the island.
In Zelda, our hero is chosen at a young age and is destined to save the land.
In LOST, it seems that our candidates are predestined, and the island leaders are chosen at a young age.
In Zelda, the evil Ganon is trapped in the Golden Realm, unable to escape.
In LOST, MIB is trapped on the island until all of the candidates are dead.
Not to mention, time travel, parallel universes, mirrors, volcanos, mystical artifacts, and a whole host of other things seem to appear in both worlds.
I don’t know, from the golden light of the interior of the island, we may have found the triforce.
April 20, 2010
Here is the weekly Shakeology Recipe, I couldn’t wait until Wednesday to try out this one. I call it Mango Hot Chocolate, and it was great. If you like something with a little kick, mixed with the taste of Chocolate, you will love this one.
So here is the recipe:
1 Scoop (or packet) of Chocolate Shakeology
12 – 16 oz of water (I may try this one with some almond milk in the future)
1 cup of Mango
1/4 tsp of Cayenne pepper (adjust to your level of heat)
18 Ice Cubes
Blend in a Vita-Mix or blender.
This recipe was awesome, it was cool rich deep chocolate, then BAM a little heat afterward followed by a hint of Mango. I’ll definitely be mixing up this one again in the future with some small variations.
If you want to try out Shakeology to mix up some of the posted recipes or try your hand at making your own, check out Shake The Fit to order and to answer any of your questions about this awesome product. I will also be adding more recipes under the Shakeology tab on the bar above, so keep an eye out there.
April 18, 2010
I was fortunate enough to witness the Body Worlds exhibit at The Denver Museum of Nature & Science yesterday. All I can say is WOW, what an exhibit. A Huge Thank you to Rhiannon Hendrickson, the Communications Manager for the Body Worlds exhibit. She had contacted me and asked me if I would like to blog about the exhibit, and then she set it up for me to attend this one of a kind, Must see display of Human Art.
Yesterday morning, I had ran a 5K race in Longmont (Race report to follow), afterwards, I made my way to the Denver Museum of Nature & Science. After living in Colorado for 5 1/2 years, I’ve never been to the Museum, it has some great displays, and you are greeted by a pair of dinosaurs as you exit the parking garage. Hanging outside the entrance is a banner for the Body Worlds Exhibit:
I soon picked up my press packet and ticket, Thanks for the book Rhiannon, I’m sure I’ll have hours and hours reading it from cover to cover. Just flipping through the book, it is overflowing with pictures of the exhibits, the process of plastination, anatomy, and a lot more, that I’ll need to dwelve into. Of course this book isn’t a substitution for exploring the exhibit, but it will further enhance the experience with more insight into how the exhibits were created, and there are more pictures of exhibits that weren’t at the Denver Museum. Check out the book HERE. The Book online is the 2005 edition, the 2009 edition is available at the exhibit.
So, I then got my ticket and had about an hour until my alloted time, so I checked out some of the other great sights at the museum. I brought along my Flat Stanley that I’m having tour around for a 2nd Grade class and got some great shots with mummies, mars rovers, wild life, caves, dinos, and more. It was a fun way to build the excitement for the Body Worlds Exhibit. Flat Stanley, even got a picture at the Body Worlds store 🙂
So, I lined up and we started to go into the exhibit. The Denver Body Worlds is called the Story of the Heart. My first experience into Body Worlds was the sound of the beating heart, rhythmic and steady, beating. The room was bathed in red light, and then I saw my first experience of Body Worlds, the human heart. It was the first time I’ve seen a heart other than on the TV.
I seemed to be mesmerized to it, and was drawn to it. Maybe it was the mixture of senses of the beating and the red light, but I was amazed. This organ pumps 1800 gallons of blood per day through the body, and that alone is amazing. As with almost every organ exhibit, I was in awe at the number of blood vessels around the heart, I know they are there, but seeing it all together, it was something beautiful. I’m going to give it a cool nickname, I think of the heart now as “The Coral of Life.”
After, I could be drawn away from “The Coral of Life”, I continued on to a few other displays, showing how much blood is pumped daily, and a fact that there are 60,000 miles of arteries, veins, & capillaries in the body. It is amazing that everything fits together in the body.
The exhibit was broken down into whole body plastinates, organs, systems, reproductive, digestion, & skeletal. The whole body displays were situated to fully capture the body in action. Here is one of the displays called Limber Gymnist. Not only does this display show the elegance of the body, but the complexity of the human organs. There were many amazing full body displays like the praying skeleton, holding a heart while praying, The Archer, The Hurdeler, The Walker, the Juxtaposed Couple at the end was amazing. There were many more, you will just need to see the exhibit to fully appreciate the work of art of the human body.
The exhibit also had many organs on display, some healthy, some not so healthy. Smoker’s lung, clogged arteries, diseased organs, even something called a “Smoker’s Leg” were on display, along with many others that you would just need to see to believe. It just goes to show that so often we take for granted our bodies. For smoking alone, each cigarette shortens a human life by a minute. Each year 5.4 million people die from smoking alone, and smoking 20 cigarettes per day will produce 5 FL OZ of tar in one year. Those statistics are tough to look at, and know that they could be prevented.
The exhibit also showed the reproductive system and chronicled the journey of life through childbirth. It is truly amazing how the human body is developed and how quickly life is brought into the world. The complexities of the human body and how all systems work as a team is a miracle in itself. The whole Body Worlds Exhibit brings all of this together, the journey of life, the importance of caring for the body, the effects of poor treatment, the gracefulness of the body, the complexity, & the art. When we stop to think about this gift of life we are given, it opens our eyes to what are we doing with this gift.
There was a cross section of an obese man at 300 pounds. you could see that fat encased the whole body and was pressing on all of the internal organs. The man in the exhibit died at 50 due to heart failure. Obesity increases the risk for chronic diseases such as diabetes, high blood pressure, arthritis, stroke, and some forms of cancer. Just seeing this display was making people realize what we do to our bodies and how some of our actions and choices directly impact the quality of our life.
Here is a body scan of a 250 pound woman next to a 120 pound woman to give an idea of how obesity is affecting us. Check out The New Wellness website for the story.
I heard people saying, I wish this person could see this exhibit, or I wish I could show the smoker’s lung to my dad. The body Worlds exhibit is truly a journey into self awareness. So many people know that their actions are bad, but when you see it in person and witness the effects, it brings it home and makes it more real.
Body Worlds also showed some of the ways that we can survive as humans by utilizing science. There were a few artificial organs along with videos showing how they worked and how they helped people live. It was very interesting to see these pieces of equipment, working as a human organ and sustaining life.
The exhibit was created by Dr Gunther Von Hagens, he invented Plastination back in 1977 to preserve anatomical specimens. The book goes over the process, so I will need to read up on it. It does say that the process for an entire body is about 8 steps and takes 1,500 working hours and about a year to complete. This is a painstaking process that produces amazing results.
“BODY WORLDS teaches visitors about the fragility and importance of the body and makes people aware of their own mortality. To my surprise, it also inadvertently inspires religious and philosophical reflection and insights” ~ Dr. Von Hagens.
As the people say, it is an experience for young and old alike. You never know what you are going to see next. To see the human body in all of its splendor and awesomeness is a real treat. If you get a chance to see this exhibit, I highly recommend seeing it and experiencing it for yourself. It will open your eyes to the human body and bring textbooks alive. Seeing the human body in this way makes you want to take better care of it. How all of the different systems work together in accordance is like a symphony. Each part of the body plays it’s part and makes it’s own music, but when it all comes together it is a real marvel for all of the senses.
If Body Worlds comes to your city, I highly recommend going and experiencing it for yourself. If you can’t make it, the book HERE is a great overview of the exhibit with some of the behind the scenes action of how plastination takes place and is a great book to relive the experience and heighten the enjoyment of it.
As a runner, it was amazing to see all of the muscles working together and to learn more about how everything works. This exhibit also had an exhibit showing an action that most of us take for granted, walking. It showed just how much goes into some of the actions that we don’t think twice about. It makes those athletic feats of marathons, Ultra Marathons, & Triathalons that more grandoise. To think of the amount of blood that is pumped through the body during exercise and how it finds it’s way to all of the right locations to sustain the body is amazing. Pro Athletes actually pump 17 pints per minute whereas someone with “ordinary” fitness pumps about 11 – 13 pints per minute.
After exiting the exhibit, there is more information on if you want to donate your body to plastination, so here is the LINK with more info.
Throughout the Body Worlds Exhibit was not only great information, statistics, instructional videos, and displays that were beyond words, there were also moving quotes. I finish this entry with the final quote next to the last display the Juxtaposed Couple.
“It is only with the heart that one can see rightly; what is essential is invisible to the eye.” ~ Antoine de Saint-Exupery
Have a great day, and take care of your body and it will take care of you.