How to do P90X at the GYM

It's a HUGE misconception that P90X is just an Extreme Home Fitness program. I started with P90X back in September 2010 (Watch my FIRST P90X Transformation Video), and I did it all from the comfort of my own home because I wasn't confident enough to go to the gym, in fact, I did not know how to do P90X at the gym =). It wasn't until I did the program multiple times did I understand how P90X exercises could be implemented at the gym. Right now, I actually prefer to "X" it at the the gym, but of course everyone is different, but it's nice to know that you do have options =).

HERE ARE 7 TIPS TO DOING P90X AT THE GYM:

1.  Use the P90X Worksheets or the P90X App - I personally love using the P90X App ($2.99) because it shows the movement list from P90X, P90X2, and P90X3. It is recommended that everyone view the DVD's first to understand the movements before implementing P90X at the gym. If you prefer using the worksheets, you can get the P90X Worksheets below:
- P90X Worksheets
- P90X2 Worksheets
- P90X3 Worksheets

2.  Bring your Laptop to the Gym - Now I am honestly not a big fan of this. Who wants to worry about getting their laptop stolen, and who wants to bring another piece of equipment to the gym? But again, this is another option, and also for people who haven't had the time to learn the exercises. If you do this, make sure to use head phones and keep the sound low to not disturb other people at the gym. Depending on how large the facility, you might be able to find a corner and take all of your "workout schrapnel" (P90X equipment, dumbbells etc) in one area.

P90X2 at the Gym

3.  Use the Cardio Equipment as a warm up alternative - For example, treadmill for a walk or light jog, cycle, stair-climb or use the elliptical machine for 5 to 10 minutes to warm up your body before your actual P90X workout.

4.  Use the Gym Equipment for variety - If your workout calls for push ups, use a bench press machine. If you have tricep kick back, use the various tricep machines. Can't do pull ups yet, use the cable pull down machine. Now I am not a machine type of person, I would much rather use dumbbells and free weights, but if you change it up sometimes, it keeps your workout exciting. Whatever you do, make sure that you are sticking to the 8-10 reps (if you want to build more mass), and 12 to 15 reps (to tone, shred, and maintain).

Working out at Equinox Toronto - P90X2 Impossible Push Up

5.  Workout with an Accountability Partner - People workout at the gym for two main reasons: to have access to the equipment that they don't have at home, and to be motivated by others around them. Let's face it, we all workout harder when we are with other people. When you have your own accountability partner at the gym with you, it will help you with getting better results with P90X. Plus your partner can help you with making sure that you are doing the exercises properly. 

6.  No Gym, No Excuses - There will be days where you will not be able to go to the gym, and working out at home might be your BEST option. You can always double up on your workout the next day at the gym. So whether you are a gym freak or not, your home is always a good option to get your P90X workout in. It is of course an Extreme Home Fitness Program!

P90X2 

7.  Stick to the Nutrition Plan - It doesn't matter if you are doing P90X at the gym or at home, what you eat is 80% of your success with the program. I have used Shakeology since day 1 and it has helped me reduce cravings and has helped me make healthier choices. If you would rather use a meal planner, then I highly recommend getting a Team Beachbody Club Membership, it's simple and easy to use, and it includes the P90X Meal Planner.

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Check out the P90X Challenge Packs: (Start your P90X Challenge today)
- P90X Challenge Pack
- P90X2 Challenge Pack
- P90X3 Challenge Pack 

 Join my P90X Challenge Group!

As with any fitness program, please make sure that you consult your physician before attempting any exercise program. I highly recommend joining an Online P90X Challenge Group. You will be added to an online group with other people who have similar goals as you. You will recieve 100% support, motivation, and accountability which will help you get the best results from P90X. Feel free to contact me for more information on my upcoming P90X Challenge Groups, or simple click here to purchase the P90X Challenge Pack!


Check out the New P90X3! 

Shakeology VEGAN Breakfast Bars

Let me get this straight, you mean to tell me that I can have chocolate and peanut butter for breakfast and it will keep me satiated until lunch? I'm down! Check out this "vegan-friendly" breakfast bar recipe: (feel free to post your reviews or comments below)

Shakeology Breakfast Bars

Total Time: 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 12 servings, 1 bar each

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 ---->  Shakeology Samplers <-----

Ingredients:
4 scoops Chocolate Vegan Shakeology
2 cups quick-cooking old-fashioned oats
½ cup unsweetened grated coconut
¼ cup chopped raw walnuts
¼ cup raisins
1 cup unsweetened almond milk
½ cup all-natural smooth peanut butter

Preparation:
1. Combine Shakeology, oats, coconut, walnuts, and raisins in a large mixing bowl; mix well.
2. Add almond milk and peanut butter to mixture; mix well with clean hands.
3. Press mixture into 8x8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 12 bars.

Nutritional Information (per serving):
Calories 224
Cholesterol: 0 mg
Fiber: 5 g
Fat: 12 g
Sodium: 152 mg
Sugar: 6 g
Saturated Fat: 4 g
Carbohydrate: 21 g
Protein: 10 g

P90X3 (per serving)
2 fats
1/2 protein
1 carb

Body Beast Portions (per serving)
2 fats
1 protein
1 starch

21 Day Fix (per serving)
1 yellow container
1/2 blue container
1/2 red container

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The Best Workout for Those With Bad Knees

 

  

The Short Answer:

"Bad knees" is a broad term, but in general, the more you can work your knees, the stronger they will get. Unfortunately, this turns into a Catch-22 when your knees hurt during exercise. You need to exercise to relieve the pain, but the pain is caused by exercise.

The key is patience. Seek expert medical advice and follow the rehab exercises they give you. Then, when you're ready, return to your regularly scheduled activity, following the advice of your therapist. If that activity happens to be a Beachbody® program, you'll find additional advice below.

The Long Answer:
Here's a five-step rehabilitation plan to help with those aching knees.

Step 1 – Talk to your doctor. Some doctors, whether through laziness or fear of liability, shell out advice akin to "if it hurts, don't do it." Unfortunately, most of us have knee pain at some point in life. If we don't work through it, the situation gets worse.

Regardless of your doc's optimism, your rehabilitation begins with a diagnosis. That's why you need a doctor. Whether your knee pain is debilitating or just nagging, it's well worth your time to find out exactly what is going on. The alternative solution is trial and error—and that can make your knees worse.

Step 2 – Do your rehab. No matter what your problem is, your doctor will recommend some physical therapy (PT). Like doctors, some PTs are better than others, but do what they say regardless. Even archaic protocols shouldn't hurt you. A good PT will just push you harder and take you further. Either way, you must do your PT before moving on. I know, it's boring (everyone says this), but if you're serious about fixing your knee issues you need to take this step seriously. It's the foundation for everything else!

Step 3 – Think holistically. Most chronic knee problems don't begin with your knee. Unless you've had an acute injury, most knee (and back) pain radiate from imbalances in your pelvic girdle (your hips). The simple exercises and stretches in these videos should be incorporated into your regimen as soon as you're cleared from your PT. Hopefully, they're similar to what you've been doing with your therapist.

Watch this video Strengthening Exercises from Steve Edwards - TBB




Step 4 – Assess your doctor's clearance advice. This is where the steps diverge, as all knee issues are not the same. Eliminating knee pain follows a "what doesn't kill you makes you stronger" rationale, meaning that the more you're able to handle training-wise, the quicker and more effective your comeback will be. Along with that advice, however, is the more important logic that you don't want to reinjure your knee. That is first and foremost, and should dictate all of your actions.

For simplicity sake, we'll use the two most-common diagnoses: 1) You are cleared for any activity, and 2) Avoid anything that puts excessive stress on your knees, like running.

Step 5, part A – If you are "cleared for any activity." Congrats! Go start exercising! However, if you want to make sure this doesn't happen again, I strongly recommend a round of P90X2®, by far Beachbody's most effective workout program for knee issues. It's designed around protocols used to keep professional athletes on the field—and keeping knees healthy is the biggest challenge they face. The program targets stabilization, especially in the hip area, and building a super-solid foundation.

Whether or not you're fit enough for X2 is a different discussion. It has an extremely modified version (hotel room modifications), so you can do the program if you aren't super-fit, but it's still very advanced. If you're in reasonable shape, this would be your go-to. If you are unsure, try the P90X® Fit Test, which you'll find here. If you can handle P90X, you should be fine with P90X2.

If you can't do the Fit Test, start with an easier program (see below). Body weight is stress for your knees, and losing extra weight will function in the same way as making your body stronger. So even if you're cleared for anything, if you have a lot of weight to lose, pretend you're cleared for limited activity.

Step 5, part B – If you are "cleared for limited activity." Again, congratulations! (Sort of.) This diagnosis usually happens after an acute injury or for those who've ignored pain for years and lost knee cartilage. You still have the same biomechanical goals of stabilizing your body, but you have to be more careful about how you do it.

Almost any Beachbody entry program might be right for building knee strength in this situation, depending on the severity of your condition. The rule to think on is this: Whatever you do that doesn't make you worse, makes you better. So every time you finish a workout without pain, or pain worse than you already have (if you're at a constant dull level of pain but still cleared to move), you're improving your ability to eliminate the pain altogether. Also, every pound you lose is less stress on your knees, which will help lessen strain, and, thus, pain. So watch your diet, and move as much as you can. Your body will respond in kind.

Here's a rundown and synopsis of some options to consider, from easiest to hardest.

Tai Cheng® – This is a great mobility and stabilization program that almost anyone can do. Downside is that it won't burn many calories or quickly change your body composition. Upside is that, no matter who you are, it will improve your knee issues.

21 Day Fix® – Currently, Beachbody's best entry-level, knee-friendly program for those who need to lose some weight. While there is some jumping in this program, and even a "plyo" workout, there are always modifiers you can follow.

Hip Hop Abs® – This predecessor to INSANITY® takes jumping out of the equation, combining basic hip hop (you don't need to know how to dance) and a lot of ab and hip work in the entry-level weight loss program.

Brazil Butt Lift® – There is some light jumping, and a lot of squatting, but if you can handle it, this program focuses on your butt and hips and greatly improves the stability of your pelvic girdle. This makes your body "track" better, reducing the strain on your knees.

Body Beast® – Controlled weight training is a great way to change your body composition without putting a lot of stress on your knees. If you want to lose weight, don't follow the "bodybuilding" focus of the nutrition guide. You can both lose weight and strengthen your knees effectively pumping iron with Sagi.

PiYo® – Chalene Johnson's combination of yoga and Pilates is great for hip stability and core strength, both vital for combating knee pain, making it a good choice for those who don't have specific ACL/MCL (or lateral) knee issues, as there is a lot of twisting at speed.



P90X3® – While it's a hard program, you can modify every move in every workout and have it serve as an effective entry point. This program, like X2, builds a super-solid foundation. It lacks the specified stabilization movements (because it doesn't use stability balls) but that also makes it a bit easier to adapt to.

~ Article via TBB

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Reset your body, a great way to begin a Fitness Journey!

P90X3 - MMX Workout

I did the P90X3 - MMX workout with my sister/law today, and it was pretty hilarious. We probably spent half the time trying to figure out the moves =). The second time around should definitely be much better! We did manage to break a pretty good sweat though, I was drenched!

The warm up consisted of some light cardio, and some nice little leg stretches.

The main workout consisted of 4 rounds. Each round consists of 4 exercises, with each exercise alternating from the right side for 30 seconds, then the left side for 30 seconds.

Round One:
- High Low Jab / Cross
- Hook / Uppercut / Front Knee
- Triple Jab / Cross / Back Knee
- Hook Elbow / Down Elbow

Hook/Uppercut/Front Knee

Hook Elbow/Down Elbow

Round Two:
- Jab / Over the Top Elbow / Crescent Kick
- Superman Punch / 4-Punch Scramble / Sprawl
- Lead Uppercut / Hook Elbow / Snap Kick
- Sprawl / Power Knees / Hook and Upper Elbow
(The Power Knees were done while down in the Sprawl. While in plank, you brought the knee up the the chest and back twice on the same side before standing up.)

Superman Punch/4-Punch Scramble/Sprawl

Round Three:
- Upper Back Elbow / Hook Elbow / Back Kick
- Jab / Cross / Sprawl / Hook / Uppercut / Sprawl
- Push Kick / Snap Kick
- Hook / Uppercut / Hook / Uppercut / Sprawl

Upper Back Elbow/Hook Elbow/Back Kick

Hook/Upper Cut/Hook/Upper Cut Sprawl

Round Four:
- Front Leg Check / Front Snap Kick / Superman Punch
- Jab / Cross / Sprawl / Scramble (Here the Scramble was done while on the floor in the Sprawl.)
- Jab / Cross / Hook Elbow / Over the Top Elbow
- Gladiator / Sprawl / Jab / Cross / Hook / Uppercut

 High Five for the last round! =)

Jab/Cross/Hook Elbow/Over the Top Elbow

Cool Down Stretch

And that's all folks! Let's give a hand to my sister/law Brenda, she did awesome!

MMX WORKOUT DONE - SHAKEOLOGY TIME!

Overall, I would have to say that MMX is really not my type of workout, but this was considered my rest day, so anything is better than nothing right! =) The best part was working out with Brenda, and trust me, I still got in a good workout! My favorite exercise from the whole workout was the SPRAWLS!

Next time, I will be more familiar with the striking combinations, and I should be able to get a better workout from it! If you are into Martial Arts, Kick Boxing, Les Mills Combat etc, then you would probably really love this workout! =) And being that fact that I have done the P90X3 workouts, MMX is a real nice break from the X3 craziness!

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Get P90X3 Fit in only 30 minutes a day!

5 Ways a Coach Can Help You Reach Your Goals

Beginning a new fitness program usually starts the same way: with eagerness, excitement, and a firm commitment to reach your goals.

But as time goes by, the challenges become greater. Distractions set in. Boredom. Fatigue. Temptation. You name it. Even the best of intentions can go awry.

So why is it exactly that most people fail? Lack of accountability.

It's easy to make excuses when that second helping at dinner is staring you in the face or when that extra hour of sleep beckons. We need something—or someone—to make sure we uphold our end of the bargain and don't quit.

This is why Team Beachbody® created your secret weapon: a FREE personal Coach. (me)

In fact, we created an entire network of Coaches you can partner with to achieve your goals and stay on track. Here are just a few of the many reasons why connecting with a Coach at TeamBeachbody.com can be the difference between success and failure.

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1) Partner up

For most of us, going it alone is a one-way ticket to quitsville. That's because willpower alone is usually not enough to get the job done.

Want proof? We know that you're twice as likely to reach your fitness goals when you partner up and have support.

How can a Coach help you persevere? They're customers just like you who have stood in your shoes. They've taken on a fitness challenge and reached the finish line. And they're ready to help you do more than just talk the talk—they'll help you walk the walk and get real results.

He or she will be there when the going gets tough. They can help you get back up when you fall. And most of all, they'll hold you accountable and be with you every step of the way.

2) Get your fitness party started

As Mark Twain once said, "The secret to getting ahead is getting started."

He must have been starting a new exercise program.

It may sound simple, but just getting out of the starting gate is half the battle. Whether you've started before and fizzled out, or are still staring at an unopened fitness program, this is the first step to achieving results.

Your Coach will help you set a date to start, hold you accountable, and make sure you Push Play that first time. And you don't have to find the "right" time to meet with them. You can connect online, over the phone, through social media—whatever works best and fits your schedule.

In other words, no more waiting for the right time. No more excuses holding you back this year. It's all systems go in 2014!

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3) Take a daily dose of motivation

Let's face it; we all have those days we don't want to get up and get going. Exercising is probably the last thing you feel like doing.

There are lots of Team Beachbody resources your Coach can recommend, including free 24/7 online support. Many Coaches also run Challenge Groups that can help connect you with other customers who share the same goals and are going through the same aches, pains, and doubts you are experiencing now. The Group will also share some amazing Success Stories for a little extra inspiration.

Even when you're ready to give up—they won't give up on you!

Just pop into the Group and ask for a little push anytime you need it. Better yet, on the days you're feeling amped up, log in and inspire others. Remember motivation works both ways.

4) Eat right

What's the fastest way to derail a successful fitness program? Eat the wrong foods.

It's not always easy to eat right—especially when you're busy and on the run. But your Coach will be there to suggest some sensible, time-saving alternatives.

Talk to them about a healthy drink like Shakeology®—a superfood-packed meal that you can make in minutes. You can also trade recipes with your Coach and other customers in your Group, too. What's more, your Coach can direct you to some awesome, healthy meal substitutes on TeamBeachbody.com.

Sometimes all it takes is some simple suggestions to get you back on track.

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5) Maintain your results

Perhaps you're one of the millions of people who got off to a blazing start with their fitness program—only to see it fall apart faster than you can say P90X3™!

This is where your Coach becomes infinitely valuable: helping you maintain your results.

They can help you pick your next program to fine-tune the results you have, or take you to the next level—all while keeping you plugged into the support and motivation that helped you succeed in the first place.

So log in to TeamBeachbody.com and connect with your Coach today. Just click the Contact My Coach button in the top left corner and you'll be on your way. It's easy. It's fun. It's free. And it might just be the smartest way to get—and maintain—results.

- Beachbody Coach Team

Ever feel like this?

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Insanity Asylum V2, X Trainer - World Cup Inspired Workout

It's the World Cup! And so while the best of the best in FUTBOL are killing it on the field, I felt like it would be fitting to do some athletic training at home while watching them battle it out! I decided to do Insanity Asylum X-Trainer which is part of the Volume 2 Elite Athlete Training Series.

I'm going to be honest, after watching a little bit of the World Cup recently, I think I may have to incorporate a game of soccer into my weekly workout routine, those guys are some amazing athletes! So without further ado, let's dig into my WOD:

As always, Shaun T has to kill us with a warm up that seems like it's just as beastly as the actual workout!

Warm up included:
- Agility X-Trainer Part 1
- Hop Kicks (jump rope)
- U Agility Hops
- Hop Kick Swing Jumps (jump rope)
- Agility T-180
- Plank Heisman Agility
- Hop Heisman Agility

Time for a little stretch, this is where I finally catch my breath and I am able to say a few words to Shaun T for telling me that it was just a warm up! =)

Then the workout begins! I'm just glad that I took my E&E yo! =) The main workout consisted of 5 rounds. I'm like, "man this is going to be fun!"

Hop Squat Agility

First Round:
- Agility X-Trainer Part 1
- Hop Squat Agility (above)
- Jack Press
- Moving Matrix Push Ups (check out my beautiful face below as I am trying to be so graceful)

Moving Matrix Push Ups

Then comes the second round, as if I am ready, but I went for it, and killed it to my knowledge =)

Second Round:
- Agility X-Trainer Part 2
- Pyramid Weights
- Agility Counter Attack
- Leaping Push Ups

Pyramid Weights

Leaping Push Ups

By the third round, I am totally in the game, sweat flying around, and pretending that I am on the field scoring goals at the World Cup!

Third Round:
- Agility Crossword Puzzle
- Hop Heisman Ladder Agility
- In and Out Ab Agility

In and Out Ab Agility

During the fourth round, I'm like wishing I was doing Focus T25 lol! =) All I can think of now is, I just want to survive, then I suck it up and get my skin back in the game!

Fourth Round:
- Agility X-Trainer Part 3
- Single Arm Assisted Push Up (left) "ok, these really suck!" =)
- Mountain Climber Abs
- Single Arm Assisted Push Up (right)
- Squat Jump Single Leg Press

Mountain Climber Abs

Squat Jump Single Leg Press

Finally, I'm in the last round, the crowd goes wild, and then I realize that I'm the only one in the room! Let me tell you something, it's all about doing your best "being your best", even when no one is watching you, remember that people!!

Fifth Round:
- Agility X-Trainer Part 4
- Agility Ladder Jumps

Agility Ladder Jumps

Cool Down Stretch

Insanity Asylum (V1+V2) are my favorite workouts! They kick my butt every single time. It will never get easy because you will always get better! So that was my World Cup INSPIRED workout, I'll see you guys soon!

Get more information about the Insanity Asylum Workouts - Click here!

If Asylum is good enough for Hope Solo, then it's good enough for me - Watch Video!

It's time to become ELITE! Insanity Asylum Volume 2 is CUH-RAZY!

Body Beast - Build Shoulders Workout

This was my second WORKOUT OF THE DAY. Earlier I did an online LIVE Shaun T workout to start my day, but I originally planned to do a Body Beast strength workout, so BAM....here's Body Beast Build Shoulders, I absolutely love this workout!

Warm up started with some light jogs, arm circles, and some light lateral raises to get your muscles fired up.

The first exercise was shoulder presses. from 15, 12, 8, then a drop set. Sagi really gets us started quick, no messing around!

From there, we killed some super sets which consisted of lateral raises (15,12,8) and some up right rows with a drop set.

Then comes the giant set  with some under hand presses, (1,1,2) front raises, and some killer delt raises!

Finished strong with another super set of the infamous "Sagi Six Way" exercise, and some tuck & rolls for some shredded abs! Always end it with a cool down stretch =) Total Time: 38 minutes!

I'm ready for my SHAKEOLGY! And going to kill some ribs and grilled chicken, enjoy your July 4th! =)

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