Monday, December 21, 2009

Thursday, December 17, 2009

Game Plan Road Trip BOSTON, January 9th

If you're in or around the Boston area and a Team Beachbody coach or interested in finding more about about becoming a coach, this is a must see event! Get registered today! http://www.regonline.com/Checkin.asp?EventId=795924




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Tuesday, December 15, 2009

Shape that BOOTY!

The new Beachbody program, Brazil Butt Lift! Shape your Booty!
http://bit.ly/BradE_Brazil

Monday, December 14, 2009

Tony Horton - One on One with Coaches

Tony Horton did an interview with the Beachbody Coaches regarding the One on One workout program

Learn about Team Beachbody Coaching

Every other Tuesday Beachbody holds a Business Opportunity Webinar. If you've had questions or if you'd like to learn if this is for you I invite you to check it out.

Tuesday, December 15th, at 8:00 PM ET / 5:00 PM PT

To join this Webinar, go to:
https://www1.gotomeeting.com/register/371303505.

To join this Webinar's conference call:
Dial 1 (916) 233-3087, access code 605-613-900, and enter PIN.
(PIN is shown after logging in to Webinar.)

Audio Options: You may now choose to hear the audio portion of any LIVE Webinar through your phone or computer's speakers. Simply select the audio option you want on the Webinar dashboard after you log in.




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Wednesday, December 9, 2009

Aerobic vs. Anaerobic Training

For my friend Jessica:

Aerobic Vs Anaerobic Training
Aerobic vs Anaerobic: What's All the Controversy About? by Eddie Lomax

There seems to be a great deal of debate as to which type of metabolic training is the best... Aerobic vs Anaerobic.

Ok, what is metabolic training?

What is all this aerobic vs anaerobic talk?

Metabolic training is conditioning exercises performed with the intention of increasing the capacity and efficiency of the energy pathways to store and deliver energy for activity. Most people commonly refer to this as... cardio.

There are three energy pathways used to provide energy for activity... one aerobic and two anaerobic.

Which of these energy pathways you should train is the source of much controversy... Thus the Aerobic vs Anaerobic dilemma.

Aerobic Activity
Aerobic means in the presence of oxygen... and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.

The benefits of aerobic activity are...
Increased Cardiovascular Function Decrease in Body Fat

The negatives of aerobic activity are...
Decreased Muscle Mass Decreased Strength Decreased Power Decreased Speed Decreased Anaerobic Capacity

Most people in favor of aerobics in the Aerobic vs Anaerobic Controversy rely heavily on the ability of aerobic activity to reduce body fat... but fail to mention that you are also losing muscle, strength, power, speed and anaerobic capacity along with fat reduction.
And here is the really shocking news... Low Intensity Exercise = Greater Fat Loss is a myth!

OK... let me clarify.

Low Intensity Exercise burns about 50% fat for fuel while High Intensity Exercise burns about 40% fat for fuel... so you could say that Low Intensity Exercise burns more fat for fuel than High Intensity Exercise.
But, let's say you burn 100 calories in 20 minutes of Low Intensity Exercise (50 fat calories), and you burn 160 calories in 10 minutes of High Intensity Exercise (64 fat calories)... you still burn more over-all fat with high intensity exercise than with low intensity exercise. There is also another advantage of High Intensity Exercise... it increases your metabolism long after the exercise is completed.

More fat burned in less time and an increased metabolism for hours after the workout... sounds pretty good to me.

Anaerobic Activity
Anaerobic means in the absence of oxygen... and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.

There are two anaerobic energy pathways...

The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted... about 5-7 seconds.

The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy. This results in the production of lactate and hydrogen ions... ultimately leading to fatigue.

The benefits of anaerobic activity are...
Increased Cardiovascular Function Decrease in Body Fat Increased Muscle Mass Improved Strength Improved Power Improved Speed Increased Aerobic Capacity

The negatives of anaerobic activity are...
Anaerobic activity requires an aerobic foundation.
When I look at the differences between the benefits of Aerobic and Anaerobic metabolic training I often wonder why there is a Aerobic vs Anaerobic Controversy... the choice seems obvious.

What's all the aerobic vs anaerobic controversy about?

I think the Aerobic vs Anaerobic Controversy comes about due to an improper understanding of fitness and the use of a bad fitness definition.
Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness .

To pursue fitness excellence you must physically train to "optimize" your performance in all of the physical abilities... and not "maximize" your performance in one ability at the expense of all others.

For people that do not understand that fitness is a compromise, the idea that more, longer aerobic training is indicative of a higher level of fitness is predominate.

However, what they fail to realize is that by focusing on extended aerobic training they are doing little or nothing to improve the other physical abilities needed for fitness excellence... and are actually decreasing their over-all fitness level.

And no, mixing extended aerobic training with body building "isolation" exercises is not the answer.

So what is the answer?

Simple... train ALL of the energy pathways by varying low intensity, long duration - medium intensity, medium duration and - high intensity, short duration metabolic training.

End the Aerobic vs Anaerobic Controversy by making a compromise between the two.

Let's be honest... unless you are training to be an endurance athlete, there is no need to train like one.

The truth is, most activities encountered in sport, work and life are a combination of all the energy pathways seamlessly flowing from one to another.

Instead of aerobic vs anaerobic it should be aerobic and anaerobic!

To exclude the training of any one energy pathway will greatly diminish the performance improvements from your metabolic training.

My advice... Put an end to the Aerobic vs Anaerobic Controversy!

Add high intensity, short duration metabolic training to your fitness workout plan and vary the intensities by changing methods of training and periodically switching from high intensity, short duration to medium intensity, medium duration and low intensity, long duration.

About The Author
Coach Lomax Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course.



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Monday, December 7, 2009

Free Shakeology Sample Kit!

If you've wondered what Shakeology is all about now is your chance to try it for yourself. Contact me if you want Chocolate or Greenberry.

http://www.shakestore.info






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Saturday, December 5, 2009

Monday, November 30, 2009

Holiday Shakeology Recipes

Here's a list of Holiday Shakeology Recipes for you to try! My favorite...Thin Mint! :)

Thin Mint Treat
1 scoop chocolate Shakeology
1 1/2 cups cold water
1 tsp peppermint extract
1 cup ice (or to taste)
Blend till frothy and enjoy!

Nutrition Info:
152 calories
17 grams protein
17.5 grams carbohydrate
3 grams fiber
1 gram fat


Fall Egg Nog
1 scoop chocolate Shakeology
1 cup low-fat eggnog
1/2 cup cold water
1/4 tsp pumpkin spice
1 cup ice (or to taste)
optional: 1/2 tsp fresh whipped cream (if you're really festive!)
Blend till frothy and enjoy!

Nutrition Info: Without whipped cream
321 calories
23 grams protein
47 grams carbohydrate
3 grams fiber
5 gram fat


Pumpkin Pie
1 scoop chocolate Shakeology
1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
1/2 cup canned pumpkin, unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)
You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake.

Nutritional Information (with low-fat milk):

Calories: 284
Protein: 27 g
Fiber: 7 g
Carbs: 40 g
Fat Total: 3.5 g
Saturated Fat: 2 g

Cranberry Relish Surprise
1 scoop greenberry Shakeology
2 cups cold cranberry juice
7 segments mandarin orange
1/4 cup cold water
1/2 cup ice (or to taste)
optional: orange zest twist for garnish
Blend till frothy and enjoy!

Nutrition Info:
315 calories
17 grams protein
51 grams carbohydrate
4 grams fiber
1 gram fat

I put one together yesterday...oh man was it good!
I did this one as a MEAL replacement.

Chocolate Almond Butter
1 scoop chocolate Shakeology
1 scoop vanilla whey protein powder
1 1/2 cups cold water
1 Tbsp. almond butter
1 tsp vanilla extract
2 cups ice

Nutritional Information:
405 calories
14 gram fat
27 gram carbs
46 gram protein
7 gram fiber

I love Pumpkin Pie so that one is next on the list to try!



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Great Interview with Tony Horton

Here's a great interview with Tony Horton that was shared with me by one of my clients. A lot of people ask me about Tony, where did he get his start and how does it relate to Beachbody, not you can here it in his own words.

Interview with Tony


Enjoy!



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Friday, November 13, 2009

Get Started NOW!!

It's been a very busy week and several weeks to be exact, since attending the Beachbody Game Plan event at Dana Point, CA. I thought I'd share a bit about how the Game Plan has completely changed the way I approach my Team Beachbody business and how easy it has made it.

With the new 3rd party tools, getting the message out has taken the need for me to be the commercial. In other words I no longer need to spew out all this information about Beachbody, P90X, nutrition, etc. I simply hand out DVD and follow up. What the 3rd party tools do is allow me to remain passionate without having to say a lot! Think about it, how many times have you gotten into a conversation with someone about what they do, or what their into and they jump into a 30 min speech about whatever? All the while you're thinking, "Holy crap I just asked this guy what he did for a living! I think I'm going to go stand over there."

Using the 3rd party tools gives me the chance to "briefly" tell my story and then move on. If someone is interested in learning more, I'll hand them the appropriate 3rd party tool, get their contact information if I don't already have it and let them know I'll follow-up with them in the next day or so. How simple is that?

Using these tools I've been able to expose more people to "what I do" more effectively and more efficiently then ever before.

Here are some stats I've had with the 3rd party tools in the last 3 weeks.

42 new face to face exposures
16 product sales
4 new coaches
6 new WOWY customers
13 what I would call serious coach prospects

I also used the 3rd party video links to contact over 100 people who had requested information from me in the past.

Those are significant numbers folks! I didn't have those 3 weeks ago.

I was on a call with a team member this morning and ran some numbers by her;
If you were to spend $100 on third party tools each month and were focused on 100 new exposures each month, that would be 1200 new exposures each year. You're NOT going to go zero for 1200! Statistically not possible. Now consider you simply do what Beachbody talks about, 2 exposures each day, that's around 60 a month and 730 a year. Does anyone believe they'll go 0 for 730? I don't.

Now apply that to everyone in your team, lets say team of 12 including you;
12 x 730 = 8,760 per year. Again, I'll ask the question does anyone think you'll all go zero for 8,760? Not likely.

The point being is that using the 3rd party tools and following the Game Plan is a simple plan that anyone can do and if followed you WILL be successful. If you're not already plugged into the Game Plan, what are you waiting for? Contact your coach and get with it!

Contact me if you've got any questions and or if you're interested in learning more. brad.eickman@yahoo.com or click on the GoogleVoice link on the right side of the page and send me a voice message.

Happy Friday!


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Friday, October 23, 2009

Statistics Show More Obese Than Overweight Americans

At the beginning of the this video from Beachbody, they mention that 200M Americans are overweight or obese. I woke up this morning at 5:30AM thinking about that number and that it just couldn't be right, I mean, that's an unbelievable number! So I grabbed my iPhone and did a Google search. Unfortunately the numbers from the video don't lie!

Make a change people. Get in the game people!!!

Statistics Show More Obese Than Overweight Americans - Health News | Current Health News | Medical News - FOXNews.com

Posted using ShareThis

Wednesday, October 21, 2009

New Coach Website!

Making it so much easier to find out information about the Beachbody products we've got a new website just launched today! Check it out!

Brad's Coach Website



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Monday, October 19, 2009

The Game Plan: Part 1

Overview of the Game Plan The Blueprint for the Future! Check it OUT!!!


http://teambeachbody.com/showcase/-/bcp/45064842001/2779?referringRepId=2779

DECIDE!!!!!

It's time to decide to make a difference in your life!

Invitation from Beachbody founder, Carl Daikeler

I'm telling you, if you ever wanted to get in on the ground floor of something amazing you have to get in now!!! Don't wait, the tools are here, the system is in place, the team support is available. This is REAL folks! No BS!!! What do you have to lose except your debt! Lets get started together!!! www.bradeickman.com.

Thursday, October 15, 2009

Doing the right thing...

I don't get a chance to always check in on Tony Horton's blog, here's one I missed from a couple weeks ago. As a Team Beachbody Coach I can say I've had more then my share of "customers" tell me they got their Beachbody program from a "friend", which is code for pirated copies.

My take on this sort of thing is that if you're not willing to make a small investment in your health and fitness you're really not serious about becoming healthy and fit. With no skin in the game, what's to keep you from just turning that pirated program into another DVD on the shelf? Legally buying any fitness program doesn't guarantee you 6 pack abs but it does show your friends, family, & COACH that you're at least serious.

Thanks for the post Tony!

--------------------------------------

Monday, August 31, 2009
Thanks Ryan
While I was away last week I received a letter and check in the mail from a Mr. Ryan Windeler from Ontario Canada. Ryan wrote about how excited he is that P90X got him in the best shape of his life at the age 37. He also wrote that P90X is becoming as popular as hockey up in Canada.

The second half of the letter was an apology for pirating his copy of P90X off the Internet. He writes, "I can't in good conscience continue to push play knowing that I didn't come by my P90X discs honestly. Honor is a man's gift to himself and today I hope to restore a little of mine by enclosing a money order to you in the amount of USD $120.00." He concludes by saying, "I wanted you to know that P90X has the power to transform more than just a person's body."

I was floored by this letter and check. I know sometimes we might buy movies or workout DVDs that aren't originals (manufactured by the companies that worked hard to create, market and distribute them) and think, "What's the big deal?" The "big deal" is that purchasing these products can and have ruined the legitimate companies that make them. When you buy counterfeit and/or pirated copies of anything you're doing much more than chipping away at a company's profit margin.

First of all you're stealing. You're also hurting a company's ability to develop new products, spend money on media to advertise, preventing companies from hiring new people, and forcing companies to cut corners (that hurts you) to make up for the loses.

Ryan Windeler is a hero because he admitted doing wrong and apologized for it. Sending the check was just a bonus.

Thank You Ryan
Posted by Tony Horton at 5:14 P
-------------------------------



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Friday, October 9, 2009

Fitness, the "Big Picture"

As most know I've been a fitness junkie for many years and a Beachbody P90Xer for going on 2 1/2 years. With the current P90X infomercial and P90X print advertisements as part of the personal validation that hard work, good nutrition and P90X WORKS, I've looked at how my personal fitness journey has effected others most wouldn't consider to be part of the fitness demographic.

In considring this post, I thought about all the people in the last two plus years I've pointed toward a healthier lifestyle. Many who are like me, 30-50 years old and looking to make a change etc. I'm so very proud of all the people I've helped inspire, I can't tell you how happy I am for each and every one of you out there!!!

The other day I got a message from a client who said she went from 175lbs to 145lbs because I helped her understand what "clean" eating was. She said that after evaluating how she had been eating she was convinced she wouldn't live to see 50. "You're my hero", she said. While that's very flattering, I quickly let her know that she was the hero because she was the one who had to eat properly and make time in her busy life to exercise.

This brings me to the "Big Picture". Back in July I was asked if I would be the conditioning coach for my son's soccer team. Never having actually applied my knowledge to 10-12 year old boys and girls I was a bit apprehensive as to what to expect.

I have to say I've been very pleased with not only the kids response but also how it's effected their play in games and practice. The kids and coaches call my conditioning workouts during practice, "Torture and Pain". While some may HATE them many of the kids look forward to the challenge. My philosophy is to push the kids beyond what they "think" they can do. So many people out there just don't know how far they can push themselves because the quit way before they should...where have we heard that before? :)

Stressing proper nutrition PRIOR to coming to practice so they're ready to give 100% is a constant theme. Eating ice cream or some sugar laden snack just isn't going to get it done. Far to many of the kids have had to stop during the drills because they had an upset stomach. After investigating further the answer I get to the question; "What did you eat before you came to practice"? is "you don't want to know coach"... Needless to say, the point is made not only to the kids but to their parents, sitting on the sideline, that it really does matter what their child eats before a game or practice!

At this point in the season both the U10 boys and the U12 girls teams are undefeated! The girls have yet to be scored on while the boys have had a couple close games however they're fitness level is such that by the end of the games they're running circles around the other teams! I'm not taking 100% credit for their success, don't get me wrong, however I think you'll get no argument from the other coaches and parents that the kids are in far better shape then ever before and that it has had an effect on the teams success.

So while P90X has been a life changing program for me, it's done so much more for so many other people near and dear to me. Some of the girls from the soccer team are telling me they've cut two minutes off their time in the mile runs they do at their school PE class. I've had parents ask me for fitness and nutrition advice.

All because I watched a P90X infomercial late one night and wanted to make a change in MY life.

I have become as the kids call me, "Coach Brad"! :) Thank you Coach Scott for taking the gamble on introducing a "conditioning coach" for U10 and U12 soccer!



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Thursday, October 8, 2009

Metabolic Syndrome and Diabetes

More great information on Metabolic Syndrome & Diabetes

Dr. Gabe Mirkin's Fitness and Health E-Zine
October 11, 2009

Metabolic Syndrome and Diabetes

As the standard of living in a country increases, so does the incidence of Metabolic Syndrome. Today, one of three North Americans will suffer premature death from the consequences of Metabolic Syndrome, which is caused too little activity and too
much food (The Journal of Clinical Hypertension, September 2009). Warning signs include: abdominal obesity, high triglycerides, low good HDL cholesterol, overweight, high blood sugar and high HBA1C. (HBA1C is a blood test that measures
sugar stuck on cells. An HBA1C greater than 5.7 shows that you have Metabolic Syndrome).

Metabolic Syndrome means that you are in the early stages of diabetes. If you store fat primarily in your belly, you probably have high blood insulin levels, a sign that your body cannot respond adequately to insulin. High insulin levels are
caused by high blood sugar levels that cause blood sugar to stick to the surface of cell membranes. Once there, sugar can never get off. It is eventually converted to sorbitol which destroys the cell to cause all the side effects of diabetes. As long as your pancreas still makes insulin, you can reverse metabolic syndrome and diabetes. However, once your pancreas dies you cannot make insulin and your diabetes is not curable.

For my recommendations on preventing diabetes, and for treating it if you have already been diagnosed, see http://www.drmirkin.com/public/ezine051009.html In summary:
-Exercise
-Don't be overweight
-Avoid refined carbohydrates except during exercise
-Make sure you have enough vitamin D
-Don't smoke
-Limit alcohol to no more than two drinks per day
-Eat a healthful diet with plenty of vegetables, beans,
whole grains, nuts and other seeds.





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Wednesday, September 30, 2009

Shakeology new single serving packs!

Shakeology now available in convenient single serving packs!





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Wednesday, September 9, 2009

P90X Workout event!!!

Join Coaches Mark Briggs and Duane Deters in Mattoon, Illinois, for a FREE workout! This will be an advanced-level hybrid workout (modifications are available), led by Mark, and all are welcome to attend. Contact Duane for additional information and to RSVP.

Duane Deters: scales5@beachbodycoach.com

TIME:
2:00 PM

EVENT LOCATION:
Mattoon YMCA
221 North 16th Street
Mattoon, Illinois 61938



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Monday, August 24, 2009

RevAbs & Core Ball Sandwich review

I received the latest One on One workout, "Core Ball Sandwich" last week and with that deliver was the preview workout for the soon to be released Beachbody program called, RevAbs. I did both workouts over the weeknd, here's my take;

Saturday:
"RevAbs, Fire up your Abs" 40 min of solid core & Ab moves to include one move with a dumbell and moderate cardio. I really enjoyed the mix and flavor of the workout and look forward to the entire program being available this Fall.

Sunday:
"One on One, Core Ball Sandwich; C.B.S." Approx. 40 min. I wasn't expecting this one, if figured it would be more like Tony's other Core/Cardio workouts but was pleasantly surprised to discover it was a great core upper body workout that included L chinups and Stability Ball Pushups. There are 10 moves, you go through them twice. Another great One on One workout that's a must have for the fitness library.

I'm a bit sore today of these two workouts, which is a good thing! Adding these two programs to the rotation is what I call keeping the body off balance and preventing plateau.

The next time through with these two will be even better now that I know what to expect!


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Monday, August 17, 2009

Where have I been?

Where the heck have I been over the past few weeks? We just got back last week from a nice 9 day trip to Kauai. :) Great time was had by all, to top it all off I got great workouts in each day! Got to love it!

I strained a calf doing INSANITY Plyo Cardio Circuit at the resort gym so I've been on the mend as it pertains to cardio. I have been knocking out resistance workouts such as the P90X Chest & Back, Shoulders & Arms, Back and Biceps, & Chest, Shoulders, & Tris as well as One on One Thirty Fifteen. Ab workouts are also being mixed in with Ab RipperX, P90 Ab Ripper 200, & TurboJam AbsJam.

I've had to come to grips with the fact that my body just can't take the day after day of INSANITY's high impact workouts. I know I could modify them but that's just not in my makeup, I only know one way to workout and that's 110%. I will be doing INSANITY into my weekly workouts as the cardio option for my weekly workouts. I'll post my weekly rotation once I get it defined.

Another interesting development is that I've been asked to the conditioning coach for my son's soccer team. The head coach is also coaching his daughter's team so we've got a big group, lots of fun. Agility and foot speed has been the initial focus but we'll be getting into cardio endurance training in the next week, oh man are they going to have fun with a very modified Plyometric workout.



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Monday, July 27, 2009

Sugar during your workouts

Dr. Gabe Mirkin's Fitness and Health E-Zine

Sugar During Exercise Increases Power and Endurance


July 26, 2009

A study from Copenhagen, Denmark shows that taking sugar while you exercise increases the amount of training you can do, and does not lessen the benefits of your increased training (Journal of Applied Physiology, June 2009). In this study, men trained one leg while ingesting a 6 percent sugar drink and the other leg while taking an artificially sweetened (sugarless) drink, two hours a day, on alternate days, five days a week. The legs trained with sugar had 14 percent more power and a 30 percent greater time to exhaustion.

Athletes in sports requiring endurance need to train in their sport many hours each day. They damage their muscles by taking a hard workout on one day, feel sore on the next, and then take less intense workouts for as many days as it takes for the muscles to heal and the soreness to go away. The more intense the training workout without injury, the more intensely they can compete. The longer they can go on their less intense recovery days, the tougher their muscles become to withstand the tremendous forces on them during their hard workouts and during competition.

Anything that can increase the intensity of their hard days or amount of work they can do on their recovery days will make them better in competition. Running out of muscle sugar makes you feel tired. So anything that preserves stored sugar in muscles during a workout will help you exercise longer. This study shows that taking sugar regularly during workouts allows you to extend the amount of training without lessening the benefits that you receive from the extra work.

The question had been asked whether restricting sugar during training could enhance performance by teaching the muscles to get along with less sugar. These authors showed that the enzymes used to convert sugar and fat to energy function just as well when sugar is taken continuously during exercise. The muscles trained on sugar had no loss in the amount of stored sugar or the ability to convert food to energy.

Another study showed that taking a drink containing both protein and sugar every three miles and at the finish of a 36-mile bicycle time trial was far more effective than a drink containing just sugar in 1) riding faster at the end of the time trial, 2) preventing next-day muscle soreness and 3) lessening muscle damage, as measured by a blood test called CPk (International Journal of Sport Nutrition and Exercise Metabolism, April 2009). A protein-sugar drink taken immediately after intense exercise also hastens healing of the muscles damaged by hard exercise (Journal of Applied Physiology, April 2009).

Taking refined carbohydrates (sugar or flour) when you are not exercising can cause a high rise in blood sugar that increases risk for diabetes and heart attacks. Contracting muscles remove sugar so fast from the bloodstream that blood sugar usually does not rise too high during exercise and for up to half an hour after you finish exercising.


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Wednesday, July 22, 2009

No Longer Waiting!!!

Look what showed up at my door last night!!!!




In the shipment was Insanity Deluxe kit, two tubs of whey protein powder, Volume 2, Disc 1 of One on One, (2) Beachbody backpacks! I have to say it was like Christmas for me! The backpacks arrived just in time as we're headed to Hawaii for a family vacation in a couple weeks and those will come in handy for the day trips, etc.

Insanity is by far the nicest packaging of any Beachbody product, it's a hard bound book! The only thing it's missing was a spot for the Insanity Resistance DVD that comes in the Deluxe package.

It was late when I received the shipment and had a chance to go through it all so I decided to give Disc 1 of Vol. 2 a shot. Very different moves, for me a good medium/light cardio workout. Only 40 min long start to finish. There are some changes to the Vol. 2; wide angle camera, Mason has a mic so we can here him give Tony a hard time, workout timer in lower left corner of the screen, & chapter skip for those times when Tony get to be chatty or because "I'M 50"!! He takes breaks that some might not need...(tony is old).. :)

I'm looking to start the Insanity 60 Day rotation Sunday with the Fit Test...updates and commentary to follow.




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Monday, July 20, 2009

Fit Club Tonight

We've got the P90X Meetup.com Fit Club scheduled for tonight. Doing Chest & Back w/Ab RipperX. Should be very interesting considering the temp is 103 right now, so we'll have plenty of sweat flowing!

I'm still waiting for INSANITY to show up...I'm reading about all the folks out there having such an easy time with it that I want to get in on the fun! :)




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Wednesday, July 15, 2009

Meetup.com workout scheduled

Got an updated P90X Fit Club workout scheduled. If you've got questions and need answers, please drop in for a great workout!



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INSANITY on order and inbound!


I'm very fired up for INSANITY! I've decided I'm going to do a 60 day rotation of the program and add in 2-3 days of additional upper body resistance training. Once the program gets here, (just got the notice it's shipped), I'll have a better handle on which programs in the Beachbody Library I can mix into the INSANITY rotation.

WHO'S EXCITED!!! I'm looking forward to the challenge! DIG DEEPER & BRING IT!!!



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Thursday, July 9, 2009

Did I hear you say free shipping?

They sure did! Now as an exclusive benefit to Team Beachbody® members, Basic shipping is FREE on P90X® Results and Recovery Formula. NOTE: if you're already on Home Direct for P90X Results and Recovery Formula, you'll automatically be transferred over to free shipping.

7/9 — SHAKEOLOGY®: BIG NEWS!

It's here! Shakeology's first "Boost" . . . The Fiber! Though it will help you become more regular, there's nothing regular about the 5 unique fiber sources and amazing health benefits of the latest Beachbody® nutritional product. This non-gritty, flavorless powder blends perfectly with Shakeology or our Meal Replacement Shake, as well as sprinkled on your favorite healthy foods like oatmeal or cereal. It may just be the boost you need to take your intestinal health to the next level. PLUS when you sign up for Fiber Boost Home Direct, you'll get free shipping (when you choose Basic ship method)! Check out all the amazing ingredients and benefits now.

MORE EXCITING NEWS! Sign up for Shakeology Home Direct, and get Shakeology: The Workouts (2 DVDs) FREE. These fun workouts will help you get in shape and may even help garner incredible weight loss and cholesterol-lowering results—as proven in our recent test group!

THAT'S NOT ALL! For the first time ever, you'll get FREE SHIPPING (when you choose Basic ship method) on Shakeology every month when you sign up for Home Direct. NOTE: if you're already on Home Direct, you'll automatically be transferred over to free shipping, and you'll get the Shakeology workouts sent to you in July. Click here for more details about Shakeology and why it should be on everyone's meal plan.



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INSANITY IS HERE!!!

The wait is over! Time to get pumped, and we mean insanely pumped, for a 60-day total-body conditioning program like no other. Put your body to the ultimate test using MAX Interval Training (the kind Olympians and pro athletes follow), and when you emerge after just 60 days, be prepared for a healthier, sexier, more conditioned body—and mind. Get INSANITY today!




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Monday, July 6, 2009

High Intensity Interval Training improve heart function

Another reason why programs like P90X and INSANITY are a MUST HAVE!

Dr. Gabe Mirkin's Fitness and Health E-Zine
July 5, 2009

Vigorous Exercise Protects Your Heart

This week, Norwegian researchers reported their findings
that high intensity interval training maximally improves every
conceivable measure of heart function and heart strength. It also
helps to prevent both the pre-diabetic metabolic syndrome and
the heart damage it causes (Exercise and Sports Sciences Reviews,
July 2009).
This is more evidence that older people who compete in
vigorous sports, such as biking and running, live longer and
suffer less disease than people who exercise at a more casual
pace. The most intense exercise includes interval training:
running or cycling very fast to become severely short of breath,
then resting and repeating these almost maximum efforts several
times in the same workout. Controlled interval training is now a
treatment for heart failure. High-intensity interval training
raises the good HDL cholesterol far more than less intense exercise
(Journal of Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial
subject, but these new results concur with many earlier studies.
Intense exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and
reducing belly fat (Medicine & Science in Sports & Exercise
[MSSE], November 2008). Vigorous exercise protects obese
people from heart attacks and prolongs their lives, even if they
don't lose weight (MSSE, October 2006). Intense exercise is
more effective in preventing heart attacks than less intense
exercise done more frequently (MSSE, July 1997). Death rate
from cardiovascular disease is lowered by high intensity activities
such as jogging, swimming, hiking, tennis and climbing stairs, but
not by lower intensity activities such as walking, bowling, sailing,
golf and dancing (Heart, May 2003). Paul Thompson, of the
University of California at Berkeley, showed that the faster aged
runners run, the lower their blood pressure, cholesterol, and blood
sugar levels (Medicine and Science in Sports and Exercise,
October 2008).


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Thursday, July 2, 2009

One on One & INSANITY Updates

Sorry I've not posted in a few days, summertime is a busy time as you all know.

Got some updates to catch up on:

One on One with Tony Horton:
To celebrate the first anniversary of this awesome program, we're making available a special One on One "No Mercy" Full Edition DVD set, including 12 DVDs from the series in a deluxe collector box for the special price of $119.95.

PLUS, only in July, sign up for the One on One subscription program and get your first month for just $0.01 (plus $2.95 s&h) and a special pass-along "Pay It Forward" DVD—also free!

Attention P90X® GRADUATES:
Keep improving your results from P90X with Tony's One on One workouts. Crazy, intense moves you won't see anywhere else. Break out of the exercise box with Tony's creative and unusual training methods. Every DVD has surprising new routines so you never get bored. Add more workout phases, create more adaptation, generate more Muscle Confusion™!

Coaches, this program has great retention. From Tony's incredible range of workouts to the ease of having it delivered right to their door every month, new customers are sure to fall in love with it!

Anyone who signs up for the series in July will get the July workout for $.01 plus shipping. Get it here; www.teambeachbody.com/bratler

INSANITY:
The much anticipated release of INSANITY, being touted as the most intense cardio workout program ever put out by Beachbody is scheduled for release on or about July 13th! No pricing as of yet. If you want to challenge yourself I'm telling you this is the program that will take your cardio to a brand new level.



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Tuesday, June 23, 2009

Cardio / Lower Body Workout week

Since I'm still nursing a sore shoulder I'm focusing on cardio and lower body this week. Here's the schedule, check it out!

Cardio / Core / Lower Body
Saturday: INSANITY Plyometric Cardio
Sunday: One on One Bun Shaper
Monday: P90X+ IntervalX
Tuesday: Power 90 Cardio Core & Ab Ripper 200
Wednesday: One on One Plyo Legs
Thursday: INSANITY Plyometric Cardio
Friday: One on One Results 4 Recovery
Saturday: One on One Super Cardio 5-6 & TMT ABS



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Monday, June 22, 2009

Tuesday, June 16, 2009

Got this email today from my brother...

Written By Regina Brett, 90 years old, of The Plain Dealer, Cleveland , Ohio
"To celebrate growing older, I once wrote the 45 lessons life taught me. It is the most-requested column I've ever written. My odometer rolled over to 90 in August, so here is the column once more:

1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step.
3. Life is too short to waste time hating anyone...
4. Your job won't take care of you when you are sick. Your friends and parents will.Stay in touch.
5. Pay off your credit cards every month.
6. You don't have to win every argument. Agree to disagree.
7. Cry with someone. It's more healing than crying alone.
8. It's OK to get angry with God. He can take it.
9. Save for retirement starting with your first pay check.
10. When it comes to chocolate, resistance is futile.
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry.
13. Don't compare your life to others. You have no idea what their journey is all about.
14. If a relationship has to be a secret, you shouldn't be in it.
15. Everything can change in the blink of an eye. But don't worry; God never blinks.
16. Take a deep breath. It calms the mind.
17. Get rid of anything that isn't useful, beautiful or joyful.
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles,use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion, Today is special.
22. Over prepare, then go with the flow.
23. Be eccentric now. Don't wait for old age to wear purple.
24. The most important sex organ is the brain.
25. No one is in charge of your happiness but you.
26. Frame every so-called disaster with these words 'In five years, will this matter?'
27. Always choose life.
28. Forgive everyone and everything.
29. What other people think of you is none of your business.
30. Time heals almost everything. Give it time.
31. However good or bad a situation is, it will change.
32. Don't take yourself so seriously. No one else does.
33. Believe in miracles.
34. God loves you because of who God is, not because of anything you did or didn't do.
35. Don't audit life. Show up and make the most of it now.
36. Growing old beats the alternative -- dying young.
37. Your children get only one childhood.
38. All that truly matters in the end is that you loved.
39. Get outside every day. Miracles are waiting everywhere.
40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41. Envy is a waste of time. You already have all you need.
42. The best is yet to come.
43. No matter how you feel, get up, dress up and show up.
44. Yield.
45. Life isn't tied with a bow, but it's still a gift."


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Monday, June 15, 2009

Week of April 5th Workout & Business Opportunity

Well it's Monday and that means another week's worth of workouts. I started this week's schedule on Saturday and had my brother join me in the One on One 30/15 routine. It was his first run at the program, he's a bit sore but all in all doing great!

Schedule:
Saturday: One on One Thirty Fifteen Routine
Sunday: One on One Super Cardio 5-6 & Ab Ripper 200
Monday: P90X Shoulders & Arms w/ARX (P90X Fit Club Workout)
Tuesday: P90X Core Synergistics
Wednesday: P90X Back & Biceps w/ARX
Thursday: One on One Medicine Ball Core Cardio
Friday: One on One Results 4 Recovery
Saturday: INSANITY Plyometric Cardio

Tomorrow there is also a Team Beachbody Opportunity Webinar, if you'd like to learn more about how you can lose weight and get paid for it, I invite you to drop in.

Make plans NOW to join us on June 16th at 8:00 PM ET / 5:00 PM PT. Your own personal Beachbody Revolution™ is just one Webinar away!

Tuesday, June 16th, at 8:00 PM ET / 5:00 PM PT

To join this Webinar, go to: https://www1.gotomeeting.com/register/379776529.

To join this Webinar's conference call:
Dial 1 (312) 878-0218, access code 411-559-372, and enter PIN. (PIN is shown after logging in to Webinar.)

Audio Options: You may now choose to hear the audio portion of any LIVE Webinar through your phone or computer's speakers. Simply select the audio option you want on the Webinar dashboard after you log in.

Today is a $1000 WOWY day, log your workout in and get a chance to win some bucks for busting your BUTT! Click Free Player Account and click on "Sign up with this Coach" and get your Free Player account.



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Friday, June 12, 2009

Tony Horton comes to Atlanta!

If you're in the Atlanta area you need to get to this event! Meet creator of P90X Tony Horton! Contact Robert Lopez at rloxtreme@gmail.com for more information. Space is very limited so don't wait!





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Thursday, June 11, 2009

Additional info from the 6-11-09 Diamond Coach call

I got this email from my buddy Mike French, more details and some information that I missed as I was late to the call.

-------------------------------
Coach Events

Don't forget to get all your coaches, friends, and prospects to these Beachbody events:

Beachbody HQ - Santa Monica, CA
Every Tuesday evening in the month of June
Check the Coach office for details

Lakewood, CO
Sat. June 13th
Coaches Cody Smith, Blake Warrington, and Monica Ward

Portland, OR
Sat. June 13th
Coaches Jessica and Aaron Mathis, and Angela Robinson
www.getportlandfit.blogspot.com

Atlanta, GA
Sat. June 13th
Coaches Chris Simonian and Arianna Reed, and special guest TONY HORTON!!
www.tonyinatlanta.com

THE GAME PLAN

If you want to take your business to the next level, you DO NOT want to miss this event. This is a summit for Beachbody leadership. The information and business building tools you will walk away with during this weekend will pave the way for coaches to create six, and seven-figure incomes!

Check the Coach Office for details on how to qualify for your invitation to this incredible event!

Bonus Pool Qualifications

Two-Star and above coaches please note that qualifications for the bonus pools have changed. In order to earn a percentage in the bonus pools, you will have to hold your paid star rank for a minimum of 6 weeks, rather than the old 4 week qualification.

Business Service Fees

Business service fees (your $14.95 per month coach dues) are currently being audited, and will be closely monitored from this point forward. Please be sure you and all of your personally sponsored coaches are paying their BSF each month. Coaches who are found to be not paying will receive an email from corporate, and given 3 months to come current on their fees. After 3 months (and 3 contact attempts), the coaches account will be closed. Also, coaches who are not paying their BSF will be put into a "No Pay" status, and will not receive any payments of comission or bonuses from Beachbody until fees are brought current.

New Paper Application

There is a new paper coach application available for download in the coach office. The new application includes the Shakeology Starter Pack.

Webinars

June 18th (5pm Pacific) - New Team Beachbody Website Tour
June 16th (4pm Pacific) - Shaun-T discusses INSANITY
June 25th (5pm Pacific) - Tony Horton discusses One on One

July will be "Motivational Mondays"
1st Monday - Chalene Johnson - 5pm pacific
2nd Monday - Denise Needham - 5pm pacific
3rd Monday - Larry Zimburg - 5pm pacific
4th Monday - Tony Horton - 5pm pacific

More details to come. Check your coach office.

Product Updates

The Shakeology "The 30" and "The 50" workouts will be available later this month.
The first Shakeology "boost", the Fiber Boost, will be available later this month.
The final touches are being done on a promotional Shakeology DVD, and should be available soon. This will be a (approx) 20 minute DVD highlighting the benefits of Shakeology. Distribute it out to potential customers, and let it make the sale for you!

Kathy Smith Project You: Type 2 is currently 50% off, and will remain so for June and July. If sales are strong on this product during the sale, corporate may extend the timeframe for the discount.

INSANITY - The first proof of the completed project arrived at corporate this week, and word is it looks incredible. Unfortunately, it will not meet it's June release, and has been pushed out to early July.

Yoga Booty Ballet - The new packaging (Ab and Butt Makeover) is in the store now, and a new infomercial has started airing on television.

Tony Horton's One on One - The One on One series is 1 year old this month. Next month, customers will be able to purchase the Year 1 package, consisting of all the workouts from the first year of One on One.
Beachbody will be running a special promotion for July. Anyone who subscribes to the One on One Series next month, will get the July disk for just $.01. From that point on, each month will be the normal $19.99 ($14.95 for coaches).
July subscribers will also get a very special bonus DVD entitled "Pay it Forward". This DVD is a special workout Tony did, and the message is targeted at the idea that anyone can be a coach, and "pay this gift of health and fitness forward" to others, by just caring enough to share it with others.

Rev-Abs is still scheduled for a Fall release.

--------------------------------------------


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Updates from the Diamond Coach Conf. Call 6-11-09

Last night was the monthly Team Beachbody Diamond Coach conference call. A few highlights to note:

Product updates:

The new and most intense program Beachbody has done to date, "INSANITY", is scheduled to be released in July. Beachbody is ensuring that quality control is 100% so as to have a successful launch of the product. Look for it in your Team Beachbody store product information.


Shakeology:
Coming later this month (June), look for the Shakeology Fiber Boost product as well as the 30 minute workout called, "The 30", and the 50 minute workout called "The 50". Creative names don't you think.. :)



One on One with Tony Horton:
It's been 12 months since the first workout of the series has shipped! Coming in the July shipment Beachbody is including what they're calling the "Pay it Forward" program. It's a 20 minute workout that Tony did with a man who needs to lose 100+ lbs. We'll be sharing that workout with anyone looking for a way to get started.

Also in July, Beachbody is offering for those customers who have yet to order the monthly shipment of One on One, the ability to order the monthly program shipment for $.01! That's right, to get started and receive the July One on One workout, it would cost you $.01. Each month after that will be at normal pricing, less then $20. If you've not already ordered the One on One series I highly recommend it, especially if you one of the P90Xers out there looking for MORE! The One on One programs have become my "GO TO" workout program.

No new news on any of the upcoming programs like RevAbs, etc. Once they get closer to the release date for program we'll hear more.

Also, the new Team Beachbody website is up and running! If you don't have a Team Beachbody account, click here to get one and get involved!

Click here if you'd like more information about becoming a Team Beachbody coach.




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Monday, June 8, 2009

Monday...

Great weekend! What can I say, it's northern California and the kids are out of school so it's a lot of pool time and misc. fun.

Here's the schedule for the week:
Saturday: One on One Thirty Fifteen
Sunday: One on One Medicine Ball Cardio & Slim in 6Pack
Monday: INSANITY Plyometric Cardio
Tuesday: P90X Shoulders & Arms w/Ab Ripper X, Sacramento Fit Club
Wednesday: One on One Recovery 4 Results Workout
Thursday: One on One Plyo Legs
Friday: One on One Fountain of Youth Yoga



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Friday, June 5, 2009

Friday!!!

Had a great day. I welcomed a new coach to the Team Xtreme Fitness group today, someone fired up about making a difference in people's lives! I also played in a charity golf event this afternoon for the March of Dimes. This event has been going on for 30 years!

Now for the really hard part of the day, my workout. As you can see on the schedule I've got "Insanity Plyometric Cardio" lined up. Am I ready for this? I don't think you can ever really be READY for this workout, but I refuse to be left in the dust by Shaun T and the Kids!

Game On!!!


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Wednesday, June 3, 2009

Another Week, another workout schedule...

Summer is here, kids are getting out of school and it's been a bit hectic, I'm sure many of you are in the same boat. That doesn't give license to forget about your health and fitness. Remember it's a lifestyle not a 90 day program, make health and fitness a part of your life and it comes natural.

Monday: P90X Chest & Back in the morning & Meetup.com Fit Club Workout One on One Plyo Legs
Tuesday: One on One Results 4 Recovery
Wednesday: P90 Core Cardio
Thursday: P90X Shoulders & Arms w/Ab RipperX
Friday: INSANITY Plyometric Cardio (wish me luck!)
Saturday: One on One Thirty Fifteen Routine

It's Simple, Just Not Easy!


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Wednesday, May 27, 2009

INSANITY Intervals Plus

Last night I did a hybrid workout put together by one of my Beachbody friends. It's a monster, give it a shot and let me know what you think.

-----------------------------------
Insanity Intervals Plus

Guess what? I’ve got another equipment free workout to share with all of you! This one came to me from my good friend, Derek Heikes (PhoenixHawk on the Team Beachbody message boards). For those of you that know Derek, you know how much of a cardio MACHINE this guy is! He sent this over to me for my opinion, and let me tell you, Beachbody needs to make this one into a video!!

Derek combined P90X+ Intervals with some of the moves from the new Insanity Plyometric Cardio circuit. The offspring it created was this twisted beast of calorie burning beauty! Keep a bucket close-by, because this one is off the charts! All you need is a stop watch, some water to sip on, and oh yeah, did I mention the bucket?!

Give this one a try and then I would LOVE some feedback - and Derek, thanks for sharing this one Brother! Let the good times roll!

**NOTE - This is an ADVANCED level workout! Please modify and adjust as needed if you attempt this one!**

I ran through this workout today (05/23/09) immediately after posting it - my Max Heart Rate (MHR) was 185, and my Average Heart Rate (AHR) for the workout was 173 - that’s for a 38 minute duration. Please be sure that add in a thorough warmup, as well as a good cool-down and stretch at the end. With all included, you should get through this one in about 50 minutes.

~Mark

The workout is divided into 5 sets of 4 moves. You do each set, all the way through, all 4 moves, first time at beginning intensity (running in place would be a jog.) Take a 30 second break, then do it again, the second time through at medium intensity (running is now a run). Take another 30 second break, then do that set the last time through at full out, push to your MAXIMUM intensity (running is now a sprint).

Each move in a set is done for 30 seconds, so a full set is 2 minutes long. Again you do each set all the way through (2 minutes), take a 30 second break, do the set again (another 2 minutes non stop), take your 30 second break, then the last time through is 2 minutes of break neck cardio. After you’ve done a set 3 times, move to the next set.

TAKE BREAKS WHEN YOU NEED THEM.

Set 1:

Run in place

Butt Kicks (running knees down feet up, kicking like you’re kicking yourself in the butt)

High Knees (run in place with knees high up to hip level)

Mummy Kicks (these are hard to describe.. run in place on the balls of your feet with your legs straight, so they move slightly in front of you. At the same time you have your hands straight out from your shoulders, doing scissor motions back and forth so your hands cross on top of each other, alternating one on top then the other… In the Insanity trailer on youtube that’s 3:15 seconds, it shows people doing this at the :34 second mark)

Set 2
Squat Jacks (Sumo Chair from X+. Start in Chair with hands up, jump out to wide feet and hands swing down in outward arcs to touch the floor. Immediately bounce back up to the chair position in a jumping jack type move)

Charleston kicks - From a lunge, back foot skips up to the front foot, and the front foot does a front kick, then steps back to where it started and the other foot steps back to a lunge. Second and third intensity the opposite hand from your front foot touches the floor. Do 15 seconds per leg in each set)

Side Lunge Side Kicks - just like the side kicks are done in KenpoX. Start slow, then up the speed and height for second and third intensity levels. Again 15 seconds per leg per set.

Squat Kicks - squat and alternate front kicks with each squat. First kicks, low. Next, medium height, Third, High Kicks

Set 3:
Speed Skaters - step/jump from side to side in a crouch like you’re skating, arms swinging with each move. Jump further and faster for higher intensity levels.

Tires or Wacky Jacks - Running in place with wide feet and high knees like tires from PlyoX, or Tires/wacky Jacks from P90 Masters or Plyo Legs.

Plank Run - in plank position, hands stay in place and legs run.

80/20 speed squats - just like from Plyo X. Second set is all jumps, third set hands touch the ground on each move. Again 15 seconds per leg.

Set 4:

Jumping Jacks

Mountain Climbers - run in place with high knees. As a knee comes up, the same hand reaches up like grabbing a high branch, and pulls down as the knee comes down, the other knee/hand going up at the same time (imagine being on a versa-climber if you’ve ever seen one).

Plyo Lunge - Mary Katherines from PlyoX. Start by going slow in the first set, second time is a slight skip, third time is non-stop plyo switching.

Carlito 3 way push ups - start standing up, then drop into a push up position (plank). Jump feet back to hands and stand back up, hands go up over your head then back down and repeat. Second intensity level you do a push up every time you hit the plank position. Third intensity you jump every time you come up.

Set 5:

Heismans - Like in PlyoX but no hold in place. Constant movement back and forth. At the third intensity level you should be going as fast as you can.

1-2-3’s - Heismans, with a double step in the middle like in Plyo X but much faster.

Side to Side - short shuttle run, 3 or 4 steps to each side and touch the ground. Run back the other way and touch the ground with the other hand.

Insanity Drills - Drop into a plank position, do 4 push ups, then 8 plank runs. Jump feet to your hands and stand up, hands up, then drop and repeat. Increase the speed for intensity in the 2nd/3rd round.
--------------------------

I've done the INSANITY Plyometric Cardio Preview workout and now this one and have to say that in both cases I was completely gassed at the end, however INSANITY was harder overall. I'll still work this one into the cardio rotation especially when I'm traveling.

Enjoy...if you can...



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Tuesday, May 26, 2009

INSANITY! Details


Here's a little more info on INSANITY from Beachbody:

Insanity with Shaun T is the most intense and thorough cardio-intensive program ever set to DVD. Set to launch in summer 2009 with a base Configuration of 10 workouts, including:

1. Dig Deeper/Fit Test

2. Plyometric Cardio Circuit

3. Cardio Power & Resistance

4. Cardio Recovery/Max Recovery

5. Pure Cardio/Cardio Abs

6. Cardio Abs

7. Core Cardio & Balance

8. Max Interval Circuit

9. Max Interval Plyo

10. Max Cardio Conditioning/Cardio Abs

Plus it will include:

The Insanity Fitness guide.

Elite Nutrition guide.

Wall calendar.


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