Running and P90X

Combining Running with P90X

Running is one of the most popular forms of exercise in the world, and combined with one of the most proven and successful workout programs out there, such as P90X, it could be a game changer for any type of runner. This post is to help you create a program that gives you the benefits of P90X without compromising your ability to set your PR (personal record) in your local marathon and even your next obstacle course race and/or fun mud run.

Keep in mind, P90X is not training for running, but if you play your cards right and strategize correctly, it will help your running improve.

What is your type of running?
There are different types of runs and distances. This post will be geared towards the 10K to marathon running distances since the training can be very similar. This post is not intended to tell you what to do with your running, but to help you structure P90X around your current workout schedule.

The Perfect Schedule for a Perfect World
Having an off season is crucial for any athlete. Trust me because I've done this all wrong before with my obstacle course racing, which hardly has an off-season. I continued to train hard every month whilst running competitive. And while I did well for a few months, my performance eventually diminished because of the lack of proper recovery and of course, over-training. Most runners do P90X during their off-season with very little to no running at all. From there, it goes to early season run training with doing the maintenance schedule for P90X. As it gets closer to race season, you'd run into the phase where it would be mostly running and less P90X, then the final phase of just running. But for most athletes, it doesn't happen that way because of "life". This post is mostly about trying to look and feel good, and staying fit (for the beach or a wedding) while still trying to PR for an upcoming race.

Foundation
This is very important. As for anything in life, don't start something that you can't finish. For the most part, you've already started running. So structuring P90X into your running regime is part of your foundation. It's only recommended that you only begin the program if you can structure it properly. If it's to close to the time where you have a race coming up, it's best to wait and do P90X afterwards.

Periodization
Your run training should follow a similar approach to P90X as it should be laid out in phases. For the most part, your running should target your weaknesses well before your scheduled objectives, and then bring your strengths into form close to race time. Unlike the normal P90X schedule, which is highly recommended that you do once you have the time, the schedule below will sacrifice some of the ultimate goals of the Classic P90X in order for you to adapt more quickly and leave you with a lot more energy for the higher volume or running you'll be doing later in the program.

Recovery
The schedule below can get pretty intense depending on your level of fitness. Over-training can cause injury and set you back a few months, so always listen to your body and if it gets too tough, just take a step back or modify it to suit your level of fitness. I know how easy it is to go all hard core, but keep your ego down, and be smart while you're training. You can always go beast mode at the race =)

Putting it all together
The schedule below is just one schedule of many. You may need to adjust it to your schedule. Keep in mind that when you are run training, your speed will most likely decrease because you are creating muscle breakdown in order to improve your capacity to run faster later. This means that you may be a lot slower in the program, but that will all change once you recover and convert your new strength into running speed, you'll be faster.

The Schedule: (please note that you can intermix the P90X Classic workouts with similar X2 and X3)

BLOCK 1 (Weeks 1 - 3)
Day 1: Chest & Back and Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders & Arms and Ab Ripper X
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Kenpo X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: No running in the first block is by design. For aerobic work, keep your heart rate way below threshold.

RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Plyometrics
Day 3: Yoga X
Day 4: Legs & Back
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: Not a traditional recovery week. An endurance athlete tends to have a different base and should be stressed differently. While the intensity of the first month should be high, the volume is low compared to how much many people run.

BLOCK 2 (Weeks 5-7)
Day 1: Chest, Shoulders & Triceps, Ab Ripper X, and easy run
Day 2: Plyometrics
Day 3: Back & Biceps, Ab Ripper X, and easy run
Day 4: Yoga X
Day 5: Legs & Back and Ab Ripper X
Day 6: Long run and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: The easy runs should be aerobic. The longer run can have some amount of tempo intervals, but should still be considered base mileage.

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RECOVERY/TRANSITION WEEK
Day 1: Core Synergistics
Day 2: Easy run and X Stretch
Day 3: Yoga X
Day 4: Easy run and X Stretch
Day 5: Core Synergistics
Day 6: Long aerobic hike or easy run and X Stretch or Yoga X
Day 7: Rest or easy aerobic hike and/or X Stretch
Note: This should feel like a true recovery week.

BLOCK 3 (Weeks 9 and 11)
Day 1: Chest & Back, Ab Ripper X, and run workout
Day 2: Plyometrics and recovery run
Day 3: Shoulders & Arms, Ab Ripper X, and run workout
Day 4: Yoga X
Day 5: Legs & Back, Ab Ripper X, and recovery run
Day 6: Run workout and X Stretch
Day 7: Rest and/or X Stretch

BLOCK 3 (Weeks 10 and 12)
Day 1: Core Synergistics and run workout
Day 2: Cardio X and run workout
Day 3: Ab Ripper X and run workout
Day 4: Yoga X and run workout
Day 5: Legs & Back and Ab Ripper X
Day 6: Run workout and X Stretch
Day 7: Rest or easy aerobic hike and/or X Stretch

Note: “Run workout” denotes whatever your coach or your own running dictates. It doesn’t necessarily mean a hard running workout. “Easy run” means subthreshold throughout. This should be followed with a true recovery period of yoga, stretching, and easy runs. Follow this with a rigorous running training block that ends with enough time so you can taper off for your event—usually 2 weeks.

P90X2 and P90X3 Options to replace P90X above:
Chest and Back 
- P90X2 Chest, Back, Balance
- P90X3 the Challenge
Plyometrics
- P90X3 Triometrics
Shoulders and Arms
- P90X2 Shoulders and Arms
Yoga X
- P90X2 Yoga
- P90X3 Yoga
Core Synergistics
- P90X2 X2 Core
- P90X3 Total Synergistics
Legs and Back
- P90X2 Base and Back
Kenpo X
- P90X Cardio X
- P90X3 Warrior
Ab Ripper X
- P90X2 Ab Ripper
- P90X3 Ab Ripper

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Recommendation:
I highly recommend that you become a Team Beachbody Club Member in which you will receive over $2,000 worth of Beachbody Fitness Workouts via Beachbody on Demand. This includes all the P90X (P90X, P90X2, P90X3, P90X 1 on 1) workouts that you need for this Running/P90X program. You will be able to customize your own workouts by changing up various P90X workouts into your schedule. For only $39.95 (billed quarterly), that's only $13 per month, and you can cancel anytime! Get your FREE Trial here! 


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Swamp Dash | April 2015 | Alachua, FL

Swamp Dash - April 2015

I attended the Swamp Dash in Alachua, Florida for the first time on April 4th, 2015. There's something about these small, local races that I really love. It might be because of the nice personal touches, and the small family type feel.

Watch Full Race Video Below!

I'm not quite sure, but I believe that this was the 3rd year running for the Swamp Dash, and I've heard a lot of good things about the event, so I just had to check it out for myself. I was on my way up to Pensacola, Fl from Tampa and I decided to stay overnight in Alachua (just outside Gainesville, Fl) on Friday night. I arrived at Rembert Farms (the event site) around 7:30 am on Saturday morning. It was pretty foggy out, but I was told that it would clear up around 9:00 am, right after the competitive wave (8:45 am).

Obstacle Course Race Training with P90X

I spent most of the day filming and running the event, and I had a blast. I think I probably got in about 5-6 miles that day. I was told that the course was about 4.3 miles give or take. I've been doing a lot of trail running and P90X as usual to keep me in shape to film these races, so I did not feel tired at all during this event. I actually consider these events training for me since most of the time I am out there running after people, as well as the elite runners. I don't often do all the obstacles just because of liability purposes (when I am strictly attending as media), so sometimes I will have a registered runner use one of my GoPros to film a certain obstacle.

Running with some OCR Royalty =)

I haven't run competitive in quite some time, and I would have to say that I miss it. But there is something about filming and just running these events. I get the best of both worlds, my passion for making race videos, and running to stay in shape =). I reckon I'll have to put my Gopro down at one point to challenge myself like I used to when I first started obstacle course racing. Here's the thing, you are never to old for OCR, and the sport isn't going anywhere. I will continue my training, and use my time filming races as part of my training, and once I decide to run competition again, all I'm saying is that they better be ready, ha ha! =) Training doesn't ever stop even if I am not running competitive. Health and fitness is a lifestyle for me, which is why I probably love going out to these races and running in the woods. Being as Full Time Beachbody Coach helps a lot with that too =)

Top 3 Elites

Jose Rivera 1st Place (left), Troy King 3rd Place (middle), Jay Flores 2nd Place (right)

Top Females

Guadalupe Merlos 1st Female (left), Karen Harbaugh 2nd Place (right)

Angela Howe 3rd Place Femalre

Check out the video that I made, it was a blast, and I will definitely be back!

Swamp Dash - Alachua Florida - April 2015

Watch more Obstacle Course Racing Videos!

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The Benefits of Obstacle Course Racing

The Benefits of Obstacle Course Racing

I remember the first time I did an OCR (obstacle course race), it was in back in 2011. I just completed a few rounds of P90X and my brother told me that he was planning on traveling from Pensacola, Fl to North Carolina for a Warrior Dash. Back then, there wasn't very many races like there are today, so to think how crazy it was to drive 12+ hours just to run a 5K in the mud........we must have not been thinking clearly =). But after that race, I crossed the finish line with something that I've never felt before. I felt accomplished. I know that might sound crazy, because I've accomplished things in my life before, but never like this. The camaraderie was nothing I've ever seen before. People helping people. It was like everyone was happy even though they were challenged and "dirty". It was humans being humans, it was primal.

OCR People Are Awesome - Watch Video!

Watch More Obstacle Course Racing Videos by me

That was the beginning of my OCR addiction.

I wear my race shirts pretty much everywhere that I go (because I have a ton of them), and I get a lot of feedback. Some positive, some negative, but most of the time, people are just curious. I always say the same thing "you just have to try it one time". Obstacle Course Racing has changed my life in many ways, so I just wanted to share what I feel have been the prime benefits of OCR based on my experiences.

The BENEFITS of Obstacle Course Racing:

1.  GETS YOU OFF THE COUCH - I find that most people dislike health and fitness because they feel that is is not fun. No matter how beneficial it is to stay active, people just don't envision it as something that they have to do. Obstacle Course Racing has changed that. It has taken the once "couch potato" who has never ran or lifted weights before, to conquering mountainous terrain, rope climbs as tall as buildings, to ice baths and barbwire crawls. Fitness is now fun and exciting! It's how we humans were meant to play....outside.

2.  NEW FRIENDSHIPS - Have you ever been to a social event where you felt out of place? You know, like there is nothing to talk about! #Awkward - The amazing thing about OCR events is that everyone is on the same page as you. Everyone goes through the same struggles. We all cross the same finish line and share stories about cramping, training, how many burpees we did, and getting through that one tough obstacle. The camaraderie is what sells these races. It's what brings people together. It's not about the race, it's about the people who continue to challenge themselves. It's about family.

3.  CONSISTENT GOALS - I know a lot of people who have a tough time setting goals. OCR People are a little different. They set goals to become a better athlete to conquer the next race. Goals are important to the OCR athlete because they want to always do better at the next race. When you set goals, workout, eat healthy, help others....something happens, you become happy and ultimately live a better life. You excel at your job and/or business, and you become a better human. Is there anything else?

Obstacle Course Race Training with P90X

4.  STRESS RELIEVER - Has there ever been a time where you said "I regret that workout?" I don't think so. Working out releases stress, and competing or participating in an obstacle course race is no different. I've seen people at the start line complaining about how cold it is, or how dull their relationship is with their spouse, how much they hate their job etc. But once they cross the finish line, what was once taken over their mental space became all but forgotten. At the finish line, there is nothing but tears of joy, big smiles, and lots of hugs! That's where the OCR magic happens!

5.  PROMOTES TRAVEL - I was in Laos (SE Asia) a few months ago, and I met a guy from France who had a Spartan Race shirt! I honestly felt like we were brothers! I've seen people travel to races that have never traveled outside of their city before. OCR has turned athletes into groupies, following races wherever they can get their fix! For months at a time, I would travel from one race to another, every weekend and see the same people. It's amazing! More than amazing is how expensive this hobby is, and people still are willing to pay for it. OCR is a fitness movement that is going nowhere but to the top!

6.  REWARDING - As if crossing the finish line isn't rewarding enough, Obstacle Course Racing can reward you with things like a finisher medal, a beer, a T-shirt or a head band. It's pretty crazy what people will do for a beer! And for some athletes, it has opened doors to big sponsorships. It has also given athletes and investors a chance to become entrepreneurs not only to benefit themselves, but the OCR community as a whole.

Spartan Race Training with Body Beast

7.  VARIETY - I remember when it was all about Spartan Race, Tough Mudder, and Warrior Dash. Now there are other companies such as BattleFrog Series coming out of the woodwork and taking OCR to the next level. There are literally hundreds of OCR events now! Depending on where you live, you can almost always find an OCR every weekend.

8.  KID FRIENDLY - Remember when people would make an excuse not to come to an event because they have their kids? Well, that's not a good excuse anymore because OCR has made a point to accommodate the little ones too! There is nothing better than doing a race, then having your kids do one right after you. A family who races together, stays together! Just imagine how healthy and fit your children will grow up to be if you introduce them to the sport. You never know......they may be the next OCR Rockstar! If not, they will be super healthy and fit, and nothing beats that!

9.  CHARITY - I don't think I've ever attended a race event that did not give back to the community. I mean I know that there are some shady ones out there, but for the most part, all OCR companies are committed to giving back. I don't know about you, but It's just a good feeling to know that when you are running a race, meeting new friends, visting new places, and getting super fit that at the same time you are part of something much bigger, and that is making a difference.

BattleFrog Series - Watch Video:

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P90X on Demand

 P90X on Demand - Beachbody on Demand

Exciting news that P90X is going DIGITAL! P90X on Demand is here.....FINALLY! I would have to say that P90X is definitely one of my favorite workouts hands down. I love all of them! What most people do not know is that there are a plethora of P90X workouts, it's not just a 90 day program. P90X currently has the following: (direct links to the following below)

-  P90X Classic
-  P90X Plus
-  P90X One on One Workouts (3 years worth of workouts)
-  P90X2 (geared towards athletes)
-  P90X3 (a condensed version of the original, but with all new moves)
-  P90 (for people who aren't quite ready to get extreme)

P90X workouts are perfect for anyone who wants to gain muscle mass, become stronger, lose weight, improve athletic performance, lean and tone, and live healthier.  If you are not sure which P90X program is best for you, feel free to connect with me so I can assist you.

P90X Workout Sheets - Get it here! 

Early 2015, Beachbody, the company behind P90X announced that they were going digital with their new online product called "Beachbody on Demand", and P90X happens to be part of that online library of workouts. I've been using P90X since 2010, and in the very beginning, I used the DVD's. But there are different methods to taking advantage of P90X these days, it's not just about extreme home fitness anymore, it can be done anywhere! More and more people are enjoying the benefits of P90X and the gym, and P90X Outdoors because it works! Here are some other ways that you can access P90X workouts:

-  P90X Workout Sheets (not recommended unless you are already familiar the movements and proper form)
-  P90X App (includes P90X, P90X2, and P90X3 plus more) Click here to get a Free Membership first, then download the P90X app and login with your membership username and password.
-  And now, Beachbody on Demand (click here for more information)

Beachbody on Demand - P90X on Demand

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The 10 Biggest Workout Trends According to Google

 10 Biggest Workout Trends According to Google

As I was scrolling through my facebook feed, I noticed an article which was posted by a friend of mine, and it said "10 Biggest Workout Trends of 2014, According to Google".  As a Beachbody Coach and an open-minded Health and Fitness Enthusiast, I was very curious, so I clicked on the link, and this is what I found. A week before the article was published, Google released it's top search trends for 2014, and among the list were workouts that saw the biggest spike in search volume compared to the previous year. It was pretty awesome to see that 5 out of 10 workouts listed below were specific to the ones that I currently specialize in with my online challenge groups. Check out the list, and maybe you can use this as a reference to setting goals for the New Year.

10 Biggest Workout Trends of 2014 - According to Google:


- INSANITY

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- FOCUS T25

Take the Focus T25 Challenge - BUY NOW!

- PIYO WORKOUT

Take the PIYO Challenge - BUY NOW!

- 7 MINUTE WORKOUT

Video from Pop Sugar Fitness

- P90X

Check out more on P90X Programs - Click Here!

- KETTLEBELL WORKOUT

Video from the Daily Burn

- TABATA WORKOUT

Video from Pop Sugar Fitness

- BODY BEAST

Take the Body Beast Challenge - BUY NOW!

- BURPEE WORKOUT

Video from Spartan Race

- 5X5 WORKOUT



And there you go, the 10 Biggest Workout Trends of 2014, according to Google. I am currently running Online Challenge Groups for the above Beachbody Fitness Programs featured: Insanity, PIYO, Focus T25, P90X, and Body Beast (and more, see links below). If you would like a Free Fitness Assessment - Click Here!

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 Related Links:
- What is the Beachbody Challenge?
- Discounted Challenge Packs
- Coach Arnel's Monthly Specials
- Become a Beachbody Coach on my Team
- Coach Arnel Facebook



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How to Stay Motivated While Working Out from Home

 7 Ways to Stay Motivated While Working Out from Home

When I began my fitness journey back in September 2010, the question that I asked myself was "how in the heck am I going to keep myself motivated while working out at home?" In the beginning, I preferred to workout at home because I worked a lot of hours (I had 3 jobs), and my income was limited so I could not afford a gym membership or a personal trainer. I started with P90X which was given to me by my brother Fermin Banawa, and that's how it all started. Even though I am a naturally self-motivated person, I unfortunately had plenty of days where I needed some help with staying motivated and accountable. These are the 7 things that kept me motivated while working out at home, which could also be implemented to working out at the gym.

7 Ways to Stay Motivated While Working Out at Home:

1.  GET A FREE COACH - Nothing beats having a Free Coach to be there for you while you are going through your fitness journey. Working out at home is tough, but having a coach who can be there for you online anytime can be a game changer. A free coach can give you advice, motivate you, and give you that extra push that you need to get the results you are looking for. That's what my coach did for me! Need Free Coaching from me? Click here!

2.  JOIN A FREE ONLINE FITNESS GROUP - A Free Fitness Support Group is a group of like-minded people who have one set goal, to get healthy and fit while meeting others. If you ever lack the motivation to workout, it's pretty simple, all you have to do is post a message in the group, and you will literally get a ton of messages motivating you to get your butt off the couch! The group is for everyone to post their workouts, healthy recipes, motivational messages, and even get in on some challenges. Simply log in everyday, interact with hundreds of your friends, and get your fit on!

3.  JOIN A CHALLENGE GROUP - If your goal is to get the best results possible, then a Beachbody Challenge Group is what I recommend. I started with a P90X Challenge, and I stayed motivated and had an absolute blast! A Challenge Group is like a regular online fitness support group on STEROIDS! It's not just about health and fitness, it's about your life, your family, and your future. It's about making health and fitness a lifestyle and making friends for life. Ask me about my upcoming challenge groups!

4.  INVITE FRIENDS TO WORKOUT - Some days I would not want to workout by myself, so I would invite my roommate or a friend to join me, and believe me, it made a huge difference. Not only do you get that extra motivation from working out with someone, but you are also sharing the lifestyle with others. Sometimes when you are working out on your own at home, you may not push yourself as hard, but when you think you're tired and you look up, and your friend is still doing push ups, that can give you that extra push to go the extra mile, and that's when the RESULTS come! =)

5.  GET THE FAMILY INVOLVED - It all started when my brother introduced me to P90X, and since then, I've inspired many of my other family members to a healthier lifestyle. A family who works out together, stays together =). I am always motivated when I work out with family, especially very inspired when I workout with my father who is 70 years old and still killing his Insanity workouts!

6.  FIT CLUBS - Yes, I'll say it again, working out at home can be tough, and that's why I started a Fit Club back in 2011 in Tampa, Fl to help my fitness challengers get more motivated with their home workouts. There are Beachbody Fit Clubs all over the USA and Canada. Fit Clubs are for people who would like to try Beachbody Fitness Programs for the first time, or for people who are already doing Beachbody Fitness Challenge Groups and would like more motivation to get them through the week. It's also for anyone who enjoys group fitness. I know that this option takes you away from your home, but if it can motivate you, then why not right? Here's an idea, why not start a little group fit club at your house once or twice a week with your friends and family! Working out at home doesn't mean that you have to do it alone =)

7.  REST - This is a very important part of staying motivated. If you are not well-rested, you will not have the energy to workout at home. Let's face it, without energy, there is no motivation. So make sure that you are taking full advantage of your rest and recovery days. I recommend that you also focus on 80% nutrition. You are what you eat, and if you eat clean, you will rest better, and have the fuel needed to conquer your workouts at home.

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BEST Outdoor Gyms in Bangkok, Thailand

Best Outdoor Gyms in Bangkok, Thailand

I've been impressed with the health and fitness community in Bangkok, Thailand. There are a plethora of gyms and outdoor parks to help you stay active whether you are a local or someone just like me who is just passing through as a traveler.

I've been to a few gyms in Bangkok, but there is just something about working out at an outdoor park. It's like being primal, and being one with nature. There are plenty of outdoor parks in Bangkok, but not all of them have outdoor gym equipment. I have listed and added some photos of the two best outdoor gym parks in Bangkok. If you ever make it out to Thai Country, and you are looking for a place to workout for cheap or FREE, then you'll want to bookmark this page!

BENCHASIRI PARK

I really liked this park! It was only quick 10-12 minute walk (or 5 min run) from my downtown guesthouse. There are lots of activities that you can do here such as people watching, picnic, taking your kids to the playground, playing outdoor sports with the locals like: skateboarding (yes, there is a mini skate park), volleyball, badminton, basketball, swimming and running (2k per lap). And if you want to workout, then there are lots of outdoor fitness equipment throughout the park. The area that I liked best was where the benches and pull up bars were (towards the back of the park). This is where most of the locals go to do calisthenics and really show off their strength. There are also some food vendors offering snacks and beverages, non-alcoholic of course.

Benchasiri Park - Bangkok, Thailand (Sukhumvit Rd)

Workout Equipment

 Snacks, Beverages, Bag Storage, and WC available

Workout Photos from Benchasiri Park

Benchasiri Park Address:
Sukhumvit Road, Khlong Tan, Khlong Toei, Bangkok 10110
(Next door to the Emporium Shopping Complex) 

LUMPHINI PARK

This is the BEST outdoor gym park in Bangkok hands down! If you are a workout enthusiast, then you definitely want to check out Bangkok Gym, which is the largest outdoor gym area within Lumphini Park. There is nothing fancy about the gym equipment, and it's very basic, but it had everything that I needed to do my workouts. Bangkok Gym is free for locals, and only 20 Baht ($0.60 cents) day pass fee for non-locals. I loved the fact that you could do your strength workouts, and go out for a run in the park. The running/bike path (2.5km) runs right in front of the outdoor gym. There are also all kinds of other fitness equipment throughout the park which is along the running path. If you would rather workout indoors with A/C, then the park also has an indoor gym which you have to be a member, and membership is only 40 Baht per year, that's $1.21 USD =) This membership also includes a nice swimming pool. Talking about super cheap! Almost every night after 5:30pm there is a free group cardio workout at the park.  

"Bangkok Gym in Lumphini Park is like the Venice Beach of Bangkok, but without the beach"

Lumphini Park - Bangkok Thailand

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Fun and Easy to Moderate Equipment

Bangkok Gym - Lumphini Park

Bangkok Gym Workout Photos - Lumphini Park

(I did a modified P90X/Body Beast using Gym Equipment)

How to do P90X at the Gym - Click here!

Indoor Gym and Pool Area - Lumphini Park

Lumphini Park Address:
Rama 4 Road,Wangmai,Pathumwan, Bangkok, Thailand

Watch Video from Lumphini and Benchasiri Park - Bangkok, Thailand

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