Monday, April 27, 2009

Updated workout schedule

Just a quick post to update my weekly workout schedule and a general comment about how it's all going.

Aside from my bicep tendinitis I've been very happy with the way the schedules are fitting into my daily life schedule and how I've been able to maintain 8% body fat and 178 lbs. Nutrition as always is the key to having success with any fitness program and I can say my 90/10 approach has been equally effective.

Here's this weeks schedule:

Sunday: One on One Cardio 5-6
Monday: P90X Chest & Back w/Si6 Pack(love that workout!)
Tuesday: One on One Plyo Legs
Wednesday: P90X Shoulders & Arms w/Ab RipperX
Thursday: Team Xtreme Fitness Fit Club Core Synergistics
Friday: One on One Mammoth UML (St. Rose School Auction day so we'll see how the day goes)
Saturday: Golf, Lawn work, & P90X Plyometrics

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Sunday, April 26, 2009

Updated Pull up bar

Here's the updated pic of my new pull up bar setup. Installed supports in the attic to spread the load across 3 of the trusses. That was a bit of a job crawling around the tight confines of the attic but I did find a purpose for the P90X Dive Bomber Push ups! :)

Next step will be repainting the room to make it, "X Like"!

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Thursday, April 23, 2009

Shakeology vs. MonaVie

The Popular MonaVie and the recently released Shakeology from Beachbody. Compare for yourself, which one has the most nutritional value? Which one is more cost effective?

Lots of hype for MonaVie but if you're truly looking for a nutritional supplement, you might want to think about Shakeology.

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Wednesday, April 22, 2009

Chuck M. Won $1000 with P90X!

My buddy Chuck got ripped with P90X and won $1000. Check it out! Way to go Chuck, I knew you'd win just had to submit that story!

I'm very proud of Chuck, talk about sticking with it, staying focused on the goal and look at the results! Dude is RIPPED! And he's 51! No Excuses, Just follow the program, do the workouts and BLAM!!!

Monday, April 20, 2009

Mondays & Weekly workout

I did P90X+ Total Body Plus yesterday afternoon after spending the day in the sun. What a fantastic workout that is! I like to call it P90X Core Synergistics on CRACK! I'm always in a complete flop sweat when doing that workout. With my new pull up bar, it's even better! I'm able to do super-wide pull ups, with my old bar it just wasn't wide enough, plus there's absolutely NO flex in that bar. Here's a pic of it for all you out there wondering what I'm talking about.

Today is Monday...I just love Mondays! Is that crazy? Not really if you're a Beachbody Coach you know what I'm talking about. It's like getting a pay raise EVERY WEEK! I know some of you think, "oh yeah, sure whatever", but I'm telling you, this is the easiest business to make an extra income from. And at the end of the day you get to be FIT and Beachbody pays you to help others do the same. Amazing!

I'm Looking for business minded people interested in making a difference in their lives and the lives of others through health and fitness. If you're one of those people send me an email and we can see if Beachbody is a fit for you.

I'll be honest with you, Beachbody Coaching isn't for everyone, but give yourself a chance to find out. I don't sell people on becoming a coach, it's like trying to sell fitness to people who don't want to be fit, you just can't do it. It doesn't do me any good to convince someone to become a coach and have them quit in a few months, I've been there and done that.

Take a look at, it sounds interesting to you, let me know I'm happy to answer any questions you might have, no pressure, no problem.

This week's workout schedule is set, check it out.

Sunday: P90X+ Total Body Plus
Monday: One on One Cardio 5-6 & Ab RipperX
Tuesday: P90X+ Abs Core Plus & Upper Plus
Wednesday: Power 90 Masters Cardio Core
Thursday: One on One Fountain of Youth Yoga
Friday: One on One Bun Shaper
Saturday: Golf & P90 Fat Burning Express with Ab Ripper 200

Have a fantastic Monday, I sure am!

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Tuesday, April 14, 2009

Shakology Recipes

When people first hear about Shakeology they generally get very excited about it, and for good reason considering all that it has to offer, but then that excitement turns to reluctance because of what? Price. "Gee that's stuff is expensive", or "I wish it wasn't so pricy". Really? Are you telling me that for $4 a serving retail and $3 per serving coach price, that it's to expensive?

How many times do you stop in the grocery store line and snag one of those ridiculous gossip rags or worse yet, grab one of those "New Improved Super Sized Snickers" just calling out to you? For many people it's far too often, and to what benefit? Oh, yeah that's right, I forgot Jen and Brad are still in love with each other secretly but Angelina doesn't know because she's too busy having another set of twins...But I digress.

I would invite you to try Shakeology for 30 days. If you're struggling with losing weight, or if you're one of those people who just can't stand to eat veggies no matter how much "stuff" you put on it, or if you're one who has trouble getting things "moving", (you know what I mean). Try it! My guess is you'll quickly get past that "sticker shock" and see Shakeology for what it truly is, "Nutrition Simplified".

Here are some of my favorite Shakeology Recipes: Please send or share your favorites with me as well!

8oz water, 1 scoop vanilla protein, 5 large strawberries, 1/2 banana, 5 ice cubes
8oz Skim or Soy milk, 1/2 banana, 1/2 cup frozen blueberries, 5 ice cubes
8oz water, 1 scoop vanilla protein, 1/2 cup frozen blueberries, 1/2 banana, 5 ice cubes
8oz water, 2 oz pomegranate juice, 5 ice cubes
4 oz water, 4 oz orange juice, 5 ice cubes


8oz water, 1 scoop vanilla protein, 1/2 banana, 1 Tbsp almond butter, 5 ice cubes
8oz water, 1 banana, 5 strawberries, 5 ice cubes
8oz water, 1 scoop vanilla protein, 3Tbsp roasted coconut, 5 ice cubes

You can replace water with non-fat milk, soy milk or any other liquid, I like it in water then create the mix from there. I add the extra protein and goodies simply because I need the extra calories for a meal replacement or snack however they are both great in water. I like adding the ice cubes as its more of a smoothie. Also, mix in whatever fruits you like, just remember there are calories in all the additions so be sure to add them all up.


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TeamXtremeFitness Fit Club workout

Hey folks, been busy as of late getting my new P90X workout scheduled and setup. Tonight is the first one, should be a small group to start but I'm sure it will grow.

I've also spent a bit of time designing and installing a new pull up bar in my home workout room. Here's the picture of it. Still got a little modification to make to it but I did do the Tony Horton One on One Thirty Fifteen workout with it last night, it was fabo-riffic!

This week's workout schedule is as follows:

Sunday: REST...I know, strange as it sounds but I actually took the entire day off! First time in months.
Monday: One on One Thirty Fifteen Routine
Tuesday: P90X CardioX (TeamXtremeFitness Fit Club)
Wednesday: One on One Just Arms & Killer Abs
Thursday: One on One Plyo Legs
Friday: P90X+ Upper Plus
Saturday: GolfX and One on One Fountain of Youth Yoga

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Friday, April 10, 2009

Friday Workout n'Stuff

Good old P90 Master's Series Cardio Sweat 5-6 is in the books! Just another of the long line of fantastic goo busting workouts from Beachbody!

Nutrition for the day:
Breakfast: 8 egg white w/1 yoke mushroom & spinach scramble and 2 pieces of whole wheat toast with almond butter
Snack: P90X Chocolate Peanut Butter Bar
Lunch: ToGo's Turkey & Ham on Whole Wheat w/avacado
Snack: Clif 20G Builder Bar, Mint Chocolate
Dinner: Greenberry Shakeology w/1 scoop whey protein, 1 banana, 1/2 cup blueberries

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Love that workout! P90X+ Upper Plus

With scheduling my workouts a week ahead of time rather then following a specific program's rotation I don't get a chance to do all the workouts very often. Last night I did P90X+ Upper Plus, not having done that one in a few months it was "new". I love that workout, with not focusing on max weight 8-10 reps and doing timed reps really gives you a different feel.

Having a chance to go back to programs you've not done in a while keeps the variety and breaks up the monotony of doing the same program over and over again. Like I've said many times in the past. Proper health and fitness isn't a 90 day program it's a lifestyle that's precisely why I continue to add new programs to our fitness library. The next one on the list is the Tony Horton One on One Medicine Ball Cardio workout. Can't wait!

Daily Nutrition for Thursday:

Breakfast: 1cup oatmeal w/1 scoop whey protein
Snack: P90X Chocolate Peanut Butter bar
Lunch: 2/3 Chef's Salad w/3oz ham & turkey (just couldn't eat it all)
Snack: remaining 1/3 of my lunch chef's salad
Pre-workout Snack: Clif 20G Builder bar
Dinner: Baked salmon & broccoli
Snack: Chocolate Shakeology w/1 banana, ice, 8oz water & 1 scoop whey protein powder

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Thursday, April 9, 2009

Coffee and other Caffeine Sources

I'm on the eZine for Dr. Gabe Mirkin MD. and found this article interesting and so will you.

Dr. Mirkin's Fitness & Health eZine
April 12, 2009

Special Issue on Coffee and other Caffeine Sources

Researchers at the University of Illinois report that
300 mg of caffeine (the amount in four cups of coffee) reduces
muscle burning during intense exercise in both regular coffee
drinkers and in those who do not drink coffee at all (International
Journal of Sport Nutrition and Exercise Metabolism. April, 2009).
One of the researchers, Robert Motl, PhD, says that caffeine
blocks spinal nerves that transmit pain messages to the brain.
This means that people can exercise longer because they feel
less pain.

Athletes take caffeine because they know it helps them
to exercise longer. When muscles run out of their stored muscle
sugar, they have to burn more fat which requires more oxygen.
Lack of oxygen is the limiting factor in how fast and hard you can
exercise over long periods of time. When you run low on oxygen,
lactic acid accumulates in the muscles, which makes muscles
more acidic, causing the burning that you feel in tired muscles.
However, caffeine helps to delay the burning by causing muscles
to burn more fat so they can preserve the sugar stored in muscles
and you can exercise longer without accumulating large amounts
of lactic acid.

Another interesting study from Iran showed that omega-3
fatty acids lessened delayed onset muscle soreness that occurs
48 hours after exercise in untrained men (Clinical Journal of
Sport Medicine, March 2009).

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The Truth About Belly Fat

Tired of the "gut" or "beer belly"? Watch this Beachbody Network News story to find out why those unsightly inches are real health hazards, and learn how to eliminate them with extreme prejudice!

Daily Nutrition for Wednesday:
Breakfast: 7 egg white & 1 yoke mushroom and spinach scramble, piece whole wheat toast
Snack: P90X Chocolate Peanut Butter bar
Lunch: Grilled chicken cob salad w/2 Hard boiled eggs (whites only)
Snack: Clif 20G Builder Bar
Post Workout Meal: Greenberry Shakeology w/1 banana, 1/2 cup frozen blue berries, 1 scoop vanilla whey protein, ice, 8oz water (very tasty)
Date Night Dinner: Baked shrimp wrapped in whitefish w/faba, Lima, garbanzo bean medley. 1 Newcastle Brown Ale, 1 glass Jordon Cabernet

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Tuesday, April 7, 2009

Daily Nutrition log: Tuesday

Nutrition for Tuesday
Breakfast: 1 cup oatmeal w/raisins, 1 banana
Snack: 15 almonds & P90X Chocolate Peanut Butter bar
Lunch: 2 Chevy's chicken enchiladas w/black beans
Snack: 15 almonds Clif 20G Builder bar
Dinner: Chocolate Shakeology with 1/2 banana, 1/2 Tbsp almond butter, 2 grilled turkey patties
Post Workout: 1 scoops P90X Recovery Drink & 1 scoop Men's Strength & Muscle Formula

Workout for today was P90X Shoulders & Arms & Ab Ripper X

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New P90X Infomercial Get your Video Cameras rolling!

This from Ned Farr, Director and Creator of the P90X infomercials!

Doing the X is hard. Getting in the X-omercial is easy.

Here are the basics: You did one round of P90X. You crushed the program and have photos to prove it. I want to know who you are. So show me. Post you're results on this thread. And you can always contact me a

The next phase is you dust off your camcorder (or borrow one) and REALLY tell me. Interview yourself, or have a spouse or trusted friend interview you. Don't stress about production value—if I can hear you clearly and you're not a silhouette in front of a bright window then it's pretty much fine with me. I don't try to control the process. You're in control. You did P90X, so you should be strong enough to sit in front of a camera to tell your story. Remember, you might change someone's life with it. And people need the help.

Third phase is to shoot a little video of yourself doing the workouts. Let's see some dang pull-ups and Dreya rolls. Show some variety. Don't shoot whole routines, though, this is just to spice up your interview. Let's also see where you've been Bringing It. Let's see your copy of P90X, the TV or computer you follow along with. And if your child or dog wanders into the shot, let's see them too. In fact, send me photos or shoot anything you think illustrates who you were before P90X and who you are now.

Deadline is in 3 months

BTW, though I happen to believe P90X is a lifetime program, we tend to focus more on 90 day results. Usually couch potatoes can't visualize themselves any further into the future, not to mention P90X looks a bit intimidating (uh, 'cause it is), so 90 days is about as much challenge as we tend to show.

I do make exceptions to this rule.

The last phase is to send it to me at the address below.
3301 Exposition Blvd., 3rd Floor
Santa Monica, CA 90404
Attention: P90X4 Submissions

Have fun with it and don't smash your face.

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Chuck M. Win's $1000 in the Million Dollar Body Game

My buddy Chuck won $1000 in the Beachbody Million Dollar Body Game! His video will be out in the next week or so. Way to go Chuck! Even 51 year old dudes can get RIPPED with P90X!

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Beachbody P90X Meetup Group

You've seen the infomercial now learn for yourself what it's all about. We'll be doing different P90X workouts, mostly cardio but you'll be able to talk with people who have gone through the fitness program several times.

Group Photo

P90X Meetup workout!!!
Tuesday, April 14, 2009 at 6:00PM

Learn more about the program P90X, from nutrition to the workout to the RESULTS! We'll be doing one of the workouts as well so please be ready to BRING IT! Please bring water, towel, etc. No need for weights or bands at this point as we'll be doing one of the cardio workouts.

Call me at 916-412-9648 if you have any questions. The phone number listed above is for the venue.

LM Fitness

600 Commerce Drive

Roseville, CA 95678

See the full event details at

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Monday, April 6, 2009

Daily Nutrition log

Nutrition for the Day:
Breakfast: 8 egg white with two yoke, mushroom & spinach scramble
Snack: Clif 20G Builder Bar, Mint Chocolate Chip
Lunch: UGrill, two small boneless skinless chicken breasts, 1 cup brown rice, steamed broccoli
Snack: P90X Chocolate Peanut Butter bar & 15 raw almonds
Pre-Workout: Greenberry Shakeology w/5 Strawberries, 1/2 cup frozen blueberries, ice
**NOTE** I don't normally do Shakeology but I was feeling very hungry and concerned I would bonk, I also felt just a bit off. I added 4 multigrain crackers with almond butter and was ready to go.
Workout Mix of 1 scoop Recovery Drink & 1 scoop Men's Strength & Muscle Formula in 12oz water prior to and during the workout.
Dinner: Baked Talapia & spinach

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Drop and give yourself a workout - Sacramento Living - Sacramento Food and Wine, Home, Health | Sacramento Bee

Drop and give yourself a workout - Sacramento Living - Sacramento Food and Wine, Home, Health | Sacramento Bee

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Regular push-ups too simple for you?

Regular push-ups too simple for you? - Health & Fitness -

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Saturday, April 4, 2009

Week of April 5th Workout

Spending some time this evening revisiting the schedule for this week, really enjoying coming up with different schedules. I've also been getting asked a lot about what my nutrition is like, so I'm going to try to post that as well. I'm not a big calorie counter so this should be interesting.

Sunday: One on One Thirty Fifteen Routine with ChaLEAN Extreme Ab Burner
Monday: One on One Bun Shaper
Tuesday: P90X Shoulders & Arms with Ab RipperX
Wednesday: Power 90 Fat Burning Express & One on One Fountain of Youth Yoga
Thursday: P90X+ Upper Plus
Friday: Power 90 Masters Sweat 5-6
Saturday: GolfX & One on One Fountain of Youth Yoga

Looks like fun! I'm looking forward to getting "RevAbs" and "Insanity" to REALLY mix it up!

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As I mentioned in an earlier post, Beachbody has the new Shaun T Insanity program coming out sometime this summer. In addition to Insanity Beachbody has a new program called RevAbs. New trainer, the whole deal. Check it out here. RevAbs Promo Video

This one looks like so much fun, can't wait!

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Thursday, April 2, 2009

One on One with Tony Horton Mammoth UML

After a shipping snafu I finally received my copy of One on One series Mammoth UML. This workout is Tony doing an Upper Middle Lower workout in his hotel room at Mammoth, CA while on a ski trip. It's designed as a workout you can do when traveling as you don't need weights, as Tony says, just the Gravity in the room!

Workout consists of six rounds of three exercises each, an Upper then Middle then Lower move in each round. I found it to be a great workout for me, one I'd do if I wasn't looking to punish myself to the max, but a good workout to get the blood pumping and the juices flowing.

Another excellent workout to add to the collection!

**********Team Beachbody Update****** ***** Shaun T Insanity Update!
During last night's Diamond Coach Conference call held by Beachbody corporate we were not given any exact dates of the release of this monster workout however we were told that in the May shipment of the Tony Horton One on One series Beachbody will be including ONE full Shaun T Insanity workout FREE to all customers currently scheduled to take delivery of the series. So if you're looking to get a sneak peak of Insanity that's how to do it.

I for one am really looking forward to it and I know many of you are as well!

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Wednesday, April 1, 2009

One one One Plyo Legs!

In typical Tony Horton fashion he's created a killer workout in his One on One series. I love these workouts! After doing P90X so many times, as I have, I've got a good handle on the X Theory of keeping thing different and fresh and adding the One on One workouts to the mix have been fantastic! I define One on One Plyo Legs as being P90X Plyometrics & the Legs part of P90X Legs and Back all wrapped up into one workout. Not the cardio blast of Plyometrics but different.

Last night I didn't get a chance to start my workout until 9:30PM. At that late hour the thought of getting punished by Tony and Plyo Legs just does't seem appealing. Tired and feeling out of gas from a long day, doing that workout was one of those, "Are you Nuts", moments! Seriously, who wants to do 3 minute wall squats at 10PM?

Whenever I get "I just don't want to be here", feeling I never quit and bag it without at least doing the first 15 minutes of a workout. (BTW, I've never bagged a workout after doing this, good tip.) Needless to say, 3 min wall squats HURT...but in a good way.

When you hear the phrase, "Just Push Play", it can sometimes be as simple as that. Give yourself 15 minutes of any workout, chances are you'll get that dreaded workout completed and feel fantastic.

Of course, I'm feeling it. Holy Smokes am I sore...but in a good way. :)

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