Sunday, August 17, 2014

P90X2 Shoulders and Arms Workout

As an OCR (Obstacle Course Racing) athlete, I am always looking for workouts that confuse my body. These types of workouts, such as the movements with P90X2 always prepares me for the different obstacles that I may come across during an obstacle race such as a Spartan Race. One of the main contributors to P90X2 is Dr. Marcus Elliot, a Harvard educated doctor who has trained some of the world's most elite athletes to help maximize their potential. I figure that if it is good enough for them, then it must be good enough for me. Unlike P90X (Classic), P90X2 is geared more towards people with athletic goals and solely for advanced fitness levels. If you are a very determined individual, then this could probably work for you as well. If you are an athlete in any sport, or if you enjoy being active outdoors, then this would be a great program for you to do. You could also just incorporate P90X2 it into your existing workouts.

Length: 52 minutes
Equipment: Stability Ball (or towel), Plyo Box (or sturdy chair), weights (or bands), Foam Roller (not required).


The WARM UP:
*With Stability Ball or Towel (I used an agility ladder rolled up)
- Twist
- Squat
- Side Stretch
- Alternate Back Lunges
- Atlas
*Foam Rolling (or upper body stretch)
- Upper Body
- Roller Angel
- Roller Sphinx
*More Stretching
- World's Greatest Stretch
- Inch Worm
- Table

P90X2 Warm Up
P90X2 Shoulders and Arms

BREAK

The MAIN WORKOUT consists of 3 rounds of 7 exercises with a break in between rounds. It is pretty fast paced. If you are using the workouts, you can go at your own pace, but the key is to try to keep up with them on the videos =).

Movement List: (3X)
- Balance Curl
- Alternating Arnold Press (balancing on one leg)
- Overhead Tricep Pull (use stability ball or bench)
- Six Direction Shoulder Fly
- Crazy Eight (alternate arms and feet every 8 reps)
- Y T Fly
- Rocket Launcher Tricep Kick Back
- Break

Balance Curl
P90X2 Shoulders and Arms

Arnold Press
P90X2 Shoulders and Arms

Overhead Tricep Pull
P90X2 Shoulders and Arms

Spartan Training

Six Direction Shoulder Fly
P90X2 Shoulders and Arms

Spartan Training

Crazy Eight Balance Curls
P90X2 Shoulders and Arms

Y-T Fly
P90X2 Shoulders and Arms

Rocket Launcher Tricep Kick Backs
P90X2 Shoulders and Arms

Rocket Launcher Tricep Kick Back Alternative
Spartan Training

COOL DOWN

I followed this workout with a 21 Day Fix - 10 Minute Fix for Abs Workout. If you are training for an obstacle course race, try running about 1/4 to 1 mile after each round. Or you could just run 2-3 miles after the workout. Whatever your goal may be, P90X2 workouts will help you get to your athletic goals. If you would like more information about my upcoming P90X2 Online Challenge Groups, feel free to message me.

The Science Behind P90X2 - Watch Video!



Related Links:


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Friday, August 15, 2014

P90X3 Accelerator Workout


P90X3 Accelerator
 P90X3 Accelerator

I did the P90X3 Accelerator workout last night at Pensacola Fit Club. Just like most of the P90X workouts, it was no different, I got my butt kicked =). Those PLANK CIRCLES! All I can say is dang! =)

This is a great FULL BODY WORKOUT which uses only your body weight, and includes cardio exercises.  You may want to keep your towel handy, some of the exercises recommend using markers, or hops in which your towel can be used, highly recommended, but not required. Get ready to SWEAT!


P90X3 Accelerator: 30 minutes
No Equipment Needed

The Movement List:
- Speed Salutation
- Twist and Pivot
- Foot Pursuit
- Get Up/Get Down
- X Jacks
- Balance Burpees
- Slalom Hops
- Mountain Climbers
- Spin Stops
- Plank Walkers
- Joel Jumps
- Plank Circles
- Road Runner
- Double Trouble Climbers
- Diamond Hops
- Swimmer's Plank
- Speed Skater
- Plank/Sphinx/Combo
- 3 Squat Hops
- Donkey Kicks
- Cool Down

Speed Salutation
P90X3 Accelerator

Foot Pursuit and X Jacks (with Crunch Jacks)
P90X3 Accelerator

Balance Burpees (with or without push ups)
P90X3 Accelerator

Slalom Hops (this is where you can use your towel to hop over)
P90X3 Accelerator

Mountain Climbers
P90X3 Accelerator

Spin Stops
P90X3 Accelerator

Plank Walkers (this is when do left, right, front, back combos - killer!)
P90X3 Accelerator

Joel Jumps ( almost similar to speed skaters, but going up and back)
P90X3 Accelerator

Plank Circles (holy crap, these royally sucked LOL)
P90X3 Accelerator



P90X3 Challenge Pack includes: P90X3 Fitness Program, Free Trial Club Membership with Meal Planner, 30 Day Supply of Shakeology Nutrition, Free Coaching, Access to my Exclusive P90X3 Challenge Group for the best results!


Road Runner (slow, medium, fast)
P90X3 Accelerator

Double Trouble Climber  
(from high plank knee cross-overs to low plank oblique knee to elbows)
Spartan Training

Swimmer's Planks (these are tough, great core exercise)
P90X3 Accelerator

Spartan Training

Speed Skaters
P90X3 Accelerator

Plank/Sphinx Combo
Spartan Training

3 Squat Hops
P90X3 Accelerator

Donkey Kicks
Spartan Training

Cool Down
P90X3 Accelerator

P90X3 Accelerator

And that's all folks! It was a great workout! Message me if you would like to join my P90X3 Challenge Group. You will be added to an Online Challenge Group with others who have similar goals as you! For more information, click here!



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Thursday, August 14, 2014

Personal Development is OVERRATED!

That's what I used to think! 

As a child growing up, I was always very shy and introverted. I was the guy in the back of the room analyzing everyone else, and doing everything in my power to not be in the spotlight. I hid from my teachers and hated talking to people. I remember taking "zeros" on class assignments only because I did not want to go up in front of the whole class for a presentation. I lived my life that way for what seemed like a million years!! Don't get me wrong, I had a fun childhood, and I had some great friends, but it always took me awhile to make them, and get comfortable in my own skin with them.

I was always an Introvert
Personal Development for Introverts


I was like this all they way through my college classes. You would think that by the time I was in college that I would've come out of my shell already, but nope.....I sure didn't. I started to realize that maybe this was just the type of person that I was, and there was no hope for me.

Fast-forward to when I got married a few years later, I got involved with a very established Network Marketing Company. This company had been around for years, and what I was told is that they were the PIONEERS of the industry. This is what happened: One day I was visiting my parents in Pensacola (I was living in Tampa) and my parents had a little get together at their place and I noticed some guy in my parent's living room drawing on this white board. I'm like "who the heck is this guy?", but I just continued to listen. I said to myself that I could never do that, and talk to people about an opportunity, but I liked what he was talking about because it just made sense. My wife (now ex-wife, but such an awesome person, and a great mother) and I at the time decided to get involved with the business. It was so funny because I had my wife do all the presentations, and I acted like her secretary, yeah.....I was a wussy LOL! Then one day, one of my upline leaders confronted me and asked me who the man of the house was, and I felt a little offended by that, but at the same time, it made me realize that I was still hiding like I did when I was a little kid. I have not grown up.

 My first years in Network Marketing (far left)
(Before Team Beachbody)
My First Years in Network Marketing
It's always been a Family Business

After the conversation with my business upline coach, he introduced me to PERSONAL DEVELOPMENT, and he told me about the "Book of the Month" program that our team had set up. He recommended that I start there. To make the long story short, I started doing presentations less than 2 months after I started reading the books that he recommended. It was like a game changer for me. I was only with that company for about 3-4 years, and within that time-frame, I had gained so much confidence in myself and was finally getting out of my shell.

My First Day in Network Marketing
(Before Team Beachbody)
First Day of Network Marketing
Opening the Business Kit (1996 - Pensacola, FL)

When things start looking good, something always has to happen. Another obstacle just tries to slow you down. I started going through some job changes, and then had a failed marriage. I ended up quitting Network Marketing to focus on getting my life back, and then started losing my self confidence again. It took me many years to get my feet back on the ground. I dabbled in a lot of money making schemes, made lots of money in the night life business, and had some bad relationships. I just simply lost myself.

Then one day I decided to do something with my life after years of depression and poor daily habits. My brother introduced me to P90X, and I got totally ripped and became a Beachbody Coach to help others with their goals. I didn't know at the time that Beachbody was a Network Marketing Company. I was shocked, but at the same time, I was glad because my experience with the prior company a few years back was a great experience. All I can remember was the positive energy that made an impact on me. I remember how awesome it was to be around like-minded, and goal oriented people. It was like family, and I just missed it.


As I started Beachbody Coaching, I thought to myself.....well, I don't need to read books, I know how the programs work, I'll just show people what I did, and they will follow. WRONG! =) I totally forgot about how everyone you meet has different personalities. In order for me to learn how to coach people, I had to learn about people. It wasn't about me, it wasn't about my system, it wasn't about my success......IT WAS ABOUT THEM. In order for me to become successful as a Coach, a leader, a father, a business man, I had to learn how to deal with people. This is always something that I struggled with growing up.

The one thing that I really loved about Beachbody is their products, and what they stood for. It's about living a healthy and fit lifestyle. We are not selling soap, coffee, or jewelry.....we're selling a "lifestyle". In most Network Marketing Companies, it's about selling things, products etc. And with most companies, you do not find success until you are already earning a good income. With Beachbody, it's totally different. The company and the coaches around you teach you how to become successful with your life and be happy with that. It's not about the money, it's about the changes that you make within yourself, it's about the process. I am in the "Life-Changing" business. We help people change their lives, and we get paid. It's not about selling soap, and still eating french fries in between meetings! Now I'm not saying that we are the only life-changing business out there, all I'm saying is that in this business, you will be successful even before you become successful, and there aren't too many companies that can do that for you.

Beachbody Coach Summit - Las Vegas, 2014
Personal Development Beachbody
 #15StarDiamondFocused

So here I am coaching people and wondering why my business was not growing. It's because I was not focused on growing LEADERS. I was just focused on helping people lose weight and become better athletes, and I failed to show them how they can be fit and healthy and earn a living by doing that. I needed to educate myself again. So I went to my Coach for advice, and the first thing she asked me was "so which Personal Development book are you reading?" And I said, here we go again with this Personal Development BS =). But I remembered what my upline coach said many years ago that fired me up, he asked me "who is the man of the house Arnel?" And that's all I needed to hear again.


My Coach and I at a Beachbody Leadership Retreat - Orlando, FL
Personal Development Beachbody

 Hosting Beachbody Super Saturuday in Tampa, FL (2013)
Beachbody Coaching and Public Speaking


We all go through struggles, we all go through rejection, and the only way that we can get out of those situations is by helping ourselves. No one can do this for us, but ourselves! Personal Development has changed my life, my business, and I know that it can for you too. Whatever you are doing with your life, you have total control. There are a plethora of tools out there that can help you accomplish big things in life. If your goals and dreams are huge, and you are totally committed to them, but you don't know how to get there, here's my little piece of advice.....ask yourself this question: "what Personal Development book are you reading?"


The most important person is my life - MY DAUGHTER =)


Related Links:
- About Me
- What is Beachbody Coaching?
- From Night Life to Fit Life


It all begins with you! Take the Beachbody Challenge - Change Your Life!





Tuesday, August 12, 2014

My Top Fitness and Business Apps


P90X App
My Top Fitness and Business Apps

I constantly get asked which apps and tools I use for my Beachbody Coaching Business, workouts, and OCR (obstacle course racing) projects, so I decided to write this post. I'll be honest, I don't think that I use anything different from what most people use. I am also not the type of person who goes out of their way to look for the "next best app". I find one that I like, test it out, and if I like, I use it, simple as that. And I really do not use a lot of apps, because who has time for that? I use apps to keep my business and my life simple, not complicated. So here goes!

To keep things simple, I have categorized what I use, hmmmmm.....that must be the "Emerald" personality side of me =).

FITNESS:

Runkeeper - I've been using this app for over 2 years now. Mostly used for running, the app also tracks other activities as mountain biking, walking, cycling, hiking, downhill skiing, cross country skiing, snowboarding, skating, rowing.....ok you get the picture!

P90X - I love working out at the gym, outdoors, and at home. The P90X app allows me to take my P90X workouts anywhere and track it. It tracks P90X, P90X Plus, P90X2, and P90X3. You will never run out of workouts with this app. Available for iPhone and Android.

Get a Free Team Beachbody Membership here, then once you purchase the P90X App (Only $2.99) simply log in with your Team Beachbody Login

P90X App
P90X App


Timer+ - I use this mostly when I am leading outdoor interval training workouts, as well as my own workouts. I also sometimes use "GymTimer". Both are free!

iCross WoD - When I want to change things up, I will sometimes use this app to incorporate Crossfit workouts into the mix. I also use the Spartan WODs which comes to me via email.

Body Beast Mobile App - Must purchase the Body Beast Program in order to use this app. Body Beast Purchase Options, click here! Once purchased, you can use your Team Beachbody Login to access the mobile app here.

Body Beast Mobile App
Body Beast Mobile App

My Yoga Online - Now I know that there are a lot of FREE yoga apps out there, but I think My Yoga Online offers the most unlimited online yoga workouts. They are constantly adding new workouts from the top yogis in the industry. When I travel, I use this a lot! For only $9.95 per month, you get access to thousands of yoga workouts! Click here to join.

My Yoga Online

My Yoga Online App


BUSINESS:

Zoom - This is the app that I use the most for my business. I use this to stay in touch with my coach team and fitness challengers, as well as host team video calls. It is facebook friendly, and anyone with a Mac, PC, iPhone, iPad, Phone, or Android device can use it. It's just plain awesome!

Zoom.us
Zoom App


Google Calendar - Clearly not an app (at least I don't think it is), but this is what I use to schedule my races, meetings, and reminders. I like the fact that it is very customizable and is very user-friendly. 

PHOTO EDITING:

PicMonkey.com - Ok, this is not an app, but this is the online photo editing software that I use to make collages, banners, promotional materials etc. It's free, but if you want more access to the premium features, it's only $4.99 per month.

PicMonkey.com
PicMonkey

InstaFrame and InstaCollageFrame - For collages from my iPhone and iPad.

Snapseed - For photo editing, screen shot editing etc.

PhotoToaster - Some photos come out grainy, so I use this app to smooth things out.

TimerCamera - I use this mostly to take group workout photos (Fit Club, Trail Runs, Beachbody Events etc) from my iPad. 

VIDEO EDITING:

iMovie and Final Cut Pro for Mac - Again, these are not apps, but everyone always ask me what I use to edit my videos, so that's what I use =). There is an iMovie app, but I am terrible at editing videos from mobile devices, I need to by on a computer. My daughter edits most of her videos from her phone, I am not at that level yet =).


TRAVEL:

Globe Convert - I travel a lot, and so I use this to help me do currency conversions in other countries.

GlobeConvert
Globe Convert App


Kayak - The app that I book most of my travel for flights, car rentals and some hotels. I use the HostelWorld app to book backpacker accommodations.

HotelsCombined - I use this mostly for hotel bookings, it's like Kayak, but only for hotels.

Lonely Planet - I am a huge Lonely Planet fan, and although I would much rather use an actual travel guide book, sometimes it's more convenient to use the app, plus it doesn't take up a lot of room in my backpack! 

Lonely Planet Travel Guide App
Lonely Planet App


And that's about it! When I am all done with my meetings, team calls, editing, workouts, and traveling.....I then use this app --------> NETFLIX =).

 NetFlix
NetFlix App






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OCR World Championships - Qualified

I never considered myself as an athlete growing up. Although I was always very active in extreme sports like skateboarding and mountain biking, I never really competed in any major sporting events. Obstacle Course Racing is currently one of the fastest-growing extreme sports, and with powerhouse companies like Reebok and Inov8 behind it, the sport of OCR is on the verge of a huge explosion!

OCR World Championships - Qualified
OCR World Championships

I was introduced to OCR (obstacle course racing) by my brother, and Diamond Beachbody Coach Fermin Banawa, he is also the guy that helped my start my fitness journey with P90X. I began my path to health and fitness back in September 2010, and never looked back. If it wasn't for my brother, my results from P90X and my nutrition overhaul with Shakeology, as well as with my Team Dynasty OCR family, I would not be here today competing with the best athletes in the world. I am very grateful for everything that I have been given, and I look forward to competing in both the Warrior Dash World Championships 2014 in Sacramento (area), California and the OCR World Championships 2014 in Ohio.

Warrior Dash World Championships - Qualified
Warrior Dash World Championships 2014


OCR World Championship Qualifications:
- How to qualify, click here

Warrior Dash World Championship Qualifications:
- For more information, click here


*The BEST Beachbody Fitness Programs for OCR: (Free Download Workout Sheets here)
- P90X
- P90X2
- P90X3
- Insanity
- Insanity Asylum
- Body Beast
- Shakeology Only
AND Running your ass off! =)


 OCR World Championships - Qualified
OCR World Championships


Related Links:
- Obstacle Course Race Training with P90X


 Join OCRTUBE.com - It's FREE!
Obstacle Course Racing Videos



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