Got this from a co-worker this week and thought that this really hits home about taking that first step to controlling your own destiny and getting yourself on track to a healthy lifestyle and your own life journey down the right path!

“Just because you seem to be at a disadvantage is no reason to give up. Instead, resolve to push forward with consistent, focused effort.

Those who achieve are not necessarily the smartest, the wealthiest, or the best connected.  Those who achieve are those who are the most persistent.

Your level of commitment over the long term is a much bigger factor than any relative advantages or disadvantages that may exist when you first start. Choose where you would like to go, and keep making the effort until you get there.

Be willing to do what it takes, and you can achieve whatever you wish. Instead of worrying about where you are when you begin, put your energy into making steady Progress.

If you can take one step and then another, you’ll get where you choose to go. So take the first step right now, and then begin working on the next one.

you owe it to yourself to live life at its best. Now is your opportunity to make that life happen.”

--Ralph Marston

Think about it.  We can all do anything we put our hearts and set our minds to.  There are no boundaries or limits.  Think big. Life is too short to allow obstacles in our way to live life to the fullest!  Think about your health and fitness!  Decide, Commit & Succeed! Contact me to find what will work for you to get on track! Whether it be Insanity, P90x, Chalean Extreme or any other BeachBody Products.

So I often see a lot of questions about what should I be doing to get prepared to start my workout program. What tools, what are some general tips to help me be successful during my workouts!  I didn’t do much research before I started my program initially and I think some of this would of help. Especially for people that haven’t actively trained  for any period of time or just starting out.  So let’s get you properly prepared to do your best and be successful! I’ve done 2 rounds of P90x and 1 round of Insanity. I

• Nutrition (everyone's arch enemy)
  • Your diet will be vital to your success.  I mean crucial. if you eat crap, you will workout like crap and feel like crap!  Your results will suffer, your motivation will suffer.  This is always the first place to look if you aren’t seeing things going as you expected.  Log it. Track it.  Find ways to make it work.
  • Prepare meals ahead of time for the week or a few days out.
  • Make sure you are keeping it colorful (veggies, fruits), lean meats, fish.  Look for those ‘empty’ calories that are not providing you with any type of benefit
  • Don’t eat at night. After dinner I don’t eat again typically. I will have my recover drink and that is it after my workout.
  • eat 5-6 small meals a day. (keeps your metabolism/energy running in high gear all day long.
  • Eat healthy snack’s (almonds, shakeology, fruits, veggies). items that are high in fiber and will give you a sustained feeling of fullness. so you won’t consider eating something unhealthy.
  • Lots more of this but 100% will make or break your results!  Food is your Fuel and energy to successfully workout and get great results! Follow the food plans or create one that works for you.
• Time
  • Often you find that you workout better in the mornings or evenings.  each person is different so find what works best for you. Your overall schedule will play a part in this, but you should work towards you strengths.
• Tools
  • For each workout program there are a ‘base’ level of tools/equipment that you need to get started.  Make sure you have researched this prior to starting.  Contact others that have been through the programs and find out what you need.
    • One example is P90x.  Minimally you need a Chin-up bar and either weights and/or resistance bands.  Without, it can be very difficult to be effective at your training and will not see the results you are looking for. If you have questions on equipment requirements let me know. I can help.
      • Non required tools for P90x include, pushup bars, yoga mat, yoga block
• Hydration
  • Drink your 8 glasses of water daily.  It is important for the muscles and body to have enough hydration to function and work properly. your muscles thrive on water.
  • Takes sips throughout the day while you are drinking. don’t gulp it all down in one sitting.
• Workout
  • Do NOT eat within an hour of the workout.  You will feel cramps, vomit, and other not so fun things if you do. 
  • During your workout, take sips of water. don’t gulp it down. 
  • Utilize a recovery drink after your workout.  This is a proven fact that you will be less sore, recover quicker and replenish your energy levels faster if you use some sort of recovery drink after your workout.  Ask questions about your options with this.  You will want to take this within 10 minutes for the best effects and can still be effective up to an hour after.
• Pictures & Measurements
  • Take your pre workout and after workout measurements
    • waist, hips, neck, thighs, arms/biceps, chest
    • Get a body fat measurement. You can use the values from the above to give you an estimate. There are other options such as Body fat calipers, scales 
  • before and after shots from your workout program
    • Take front shot, side shots, and back shots.  Wear the proper clothing so you can highlight the changes at the end.
    • take the photo’s in the same location from the same angle so you get best shot. Also ensure you have proper lighting.   I myself totally regret not having my initial photos.  Because the motivational boost you get at the end from seeing the results like that are awesome. I know I changed, but its kind of nice seeing it in a picture also.  it’s a mental thing, but it works.

• Log your progress
  • P90x, P90x Plus, and Chalean extreme there are excel sheets for just this suck thing. 
  • No if/ands/butts on this one.  Be accountable.  Log your progress using the tracking devices provided by the workout programs.
  • Insanity, you need to keep track of your fit tests. Really helps to show you how far you’ve progressed every 2 weeks.
  • It is nice for any workout program to get a feel of your progress. Helps motivate you and keep you interested in what is happening.  You can figure out ways to get more out of your workout’s this way.
  • WOWY is another option. Work Out With You.  An online workout tracking, free from TeamBeachBody, virtual workout site that helps create a workout atmosphere with others. You add buddies, decide on a workout time and commit to being there for each other. My BuddyName is KevinPrice.  Great site, chance to win money each day as well. Questions, ask. 
• Can I substitute and should I follow the program to the Tee?
  • Each program is designed in such a manner to get the best our of you.  But we live in the real world.  We often find some things work better than others for ourselves.  So ‘Yes’ you can substitute out workouts for some days.  Your goal is to get healthy, fit, more energy and have some fun. It is means switching out Plyometrics for a standard cardio x or some other workout, then do it.  The key, is keeping yourself motivated and engaged in your workout program.
  • Modify Modify where necessary. Tony Horton always says ‘do your best and forge the rest’.  It is sound advice.  But this goes for any and all workout programs. 
• What do I do after the program is finished?
  • First, pat yourself on the back for accomplishing it.  Give yourself props that you made the decision to commitment to a program and you succeeded!.  Nothing more motivating than knowing you reach your goals and milestones and getting yourself healthy and on track
  • Look at some new programs for variety.  Adjust your current program to push yourself further.
  • P90x – You have three versions.  Doubles, Lean, Classic.  each has its own purpose.
  • Look at my page on options. Each program works and will get results while adding new variety and fun to keep you motivated!
• Anything Else?
  • If you have any questions, any other information you think would be helpful for me to expand on here contact me, or leave a comment.  I love to talk about this stuff and hopefully can get you interested and motivated to workout and get healthy.  One day and person at a time!
  I am a BeachBody Coach and would love to help you in your fitness journey.  Any questions about their products (Insanity, P90x, chalean Extreme, Turbo Jam), contact me straight away!  They are all effective programs that get results. Offseason and winter are approaching.  so it is a great time to start figuring out what you will do. Home fitness works are effective!

When you stand up, sit down, run, walk, lean over, or whatever movement you do it all stems from your ‘core’.  The core is the region of your body that helps to maintain your balance, coordination, posture and stability.  All sports activities (swim, bike, run, soccer, tennis,  you name it) utilize those core area muscles and it is important to have a strong core that helps to reduce potential lower back pain and  muscle injuries.

What exactly makes up the ‘core’ muscle group?

When most people hear the word core they think of the abs only. Most think of the more visible muscles as the ‘core’ when in reality the core is made up of your back/spine(erector spinae group), hip flexors (iliacus and psoas), abdomen (rectus abdominus, internal and external oblique's, tansverse abdominus and intercostals) and pelvis muscles .  They all work in conjunction with one another to create a base for which the rest of the body feeds' off of.  It supports the back, stabilizes your spine and entire trunk region. 

What does it help to have a solid ‘core’ muscle group?

When you go to throw a ball, or when you go to run that quick 100m dash, or kick that soccer ball or just about any type of movement you do your strength comes from your core muscle regions.  The core is what gives you that extra kick during those motions.  If your core muscles are weak, the rest of the body and muscles aren’t working effectively and forces the other muscle groups to take up the slack. This can lead to injuries.

A great example is when a ball player is throwing the ball in from the out field or the infielder is throwing to first base.  The motion starts in their legs, carries through their ‘core’ then up through their arm.  The core transfers the energy from the lower to upper and vice versa in the movements that you do.  if the core isn’t in good shape, the amount of energy lost can be significant causing stress elsewhere and lose of power.

Another example is for a runner.  By strengthening their core muscles they are aiding in alleviating some of the pressure that the legs have to handle. 

Think of the golfer during their swing motion. The transfer from upper body down through the lower body.  Without the core muscles working together with the rest of the body you’ll lose power in your swing which in turn reduces your ability to get the distance you might be hoping for and or the consistency in your swing.

What are some effective ways to strengthen the ‘core’ muscles?

Engage in activities that not only work on the one particular muscle group in the core region, but all of them.  Some examples include:

• superman
• scissor kicks
• banana
• medicine ball work
• plank exercises
• twisting torso
• lunges with a twist
• balance/stability ball. 
• workout programs that are designed to work on the overall body and core muscle groups in an effective manner.

A workout program that I am using currently is Insanity by BeachBody.  A great 60 day program that is designed to engage the core muscle groups each and every workout.   The movements and motions used in Insanity help to get the core muscles to react and engage thus helping to provide excellent training for them.  

Final Thoughts

So remember, that our core is the foundation of our body.  All of our movements begin and end in the core.  We gain our strength and power through the transfer of energy between the lower and upper body and vice versa. So strengthening your core muscle group will aid in every activity (picking up a child, putting something on a shelf,  you may perform on a day to day basis, up through being an elite athlete.  A happy core means the entire body is working as a unit and will perform optimally for you when you need it.

Any questions on Insanity, I can certainly help you with that.  It is a great cardio/endurance type program that will get you in great shape in a 60 day period.  Well designed to be an effective in such a short time period.  You can follow my journey through it here on my site.  I’ve seen great results and think you can do.  The program works, your core will be engaged and you’ll be that much closer to being healthy, more fit to the everyday task that you do and ready for any sport you might plan on tackling.   It will get you an incredible ‘core’ workout like no other on the market.  Guaranteed.

Any question, contact me. 

If you are a recent graduate of P90x (not sure what it is, check my info here), or are looking to step up your game a little with something more you have options.  The one thing that I wanted and I think most people do to is variety. They are looking for something that isn’t always the same, provides a challenge and will continue to push their bodies and selves to another level. 

Sounds like the ideal world of working out doesn’t it.  We’ll lets see what is out there. Four workouts’ that I think can help keep you challenged and keep you from that ‘boredom’ factor that many get after completing a workout I've mentioned below.   I’ve tried each Product mentioned below in some fashion and I back each one as an effective means at getting yourself into shape, transforming your body and lifestyle and having some fun along the way. Go ahead, read about them and decide to get going. Contact me (form/email), twitter for more information. 

Detailed Information can be found following the link. More...

Something I often think about is what can we do today to challenge ourselves. What can we do to make the world around us better as well as ourselves by one simple change today.  Do you have challenges that you would like to overcome?  Here are a few that I got that should get you thinking.

How better for us to grow as individuals than conquering something that has given us problems.  Made our lives that little bit more complicated.  Take a moment, make a list of those items that challenge you day to day.  Then lets see what can be done to overcome them.  WE live our lives finitely so don’t let something stand in the way of your dreams.

Challenges:

• Bad Eating habits (weekends especially, junk food and fast food)
• Bad Weather (raining or too cold)
• Overtraining (i.e. too tired the previous day so can’t perform optimally the next day)
• TV keeping you up at night (lack of sleep for effective rest)
• Drinking (Cola (diet, sugar filled), Alcohol)
• Finding time to exercise

Non-Challenges:

• Being fit is fun especially if you choose something you really like doing
• Joining challenges.  Create ways to motivate you and friends to keep focused and have some fun.  Always find ways to push yourself. That is how we learn, get stronger, and be the best that we can.
• Seeing the results/outcome of your fitness goals.  Pants size down, wearing a piece of clothing you fit into 10 years ago in college.
• Sharing your experiences with others that hopefully will motivate them to get started towards their own personal fitness goals.

Find a  challenge that you would like to overcome.  Incrementally figure out ways to reduce that challenge to the non-challenge column.  Figure out the best approach to get through those obstacles and reach for the stars as you make your way to the top.

By getting outside our comfort zone and challenging yourself, you will find that you are stronger, tougher, and more versatile than you would ever imagine.  I am using a highly energizing workout program right now called Insanity.  It pushes you to your fitness limits to help make you stronger, increase your endurance and all around stamina and cardiovascular health.  It is an amazing product and I highly suggest it if you are  looking for a challenge and to get started down a healthier lifestyle and fitness path.  Contact me for more information and lets see if we can get you started.

Have we as human beings really make the conscious decision to sit back on our heels and do nothing? Have we really decided that sitting on the couch flipping channels, eating fast food, snacking on those wonderful candy bars is the norm?  Has our paths really taken us down this road of despair that we haven’t realized what it has done to the younger generations? 

I mean, for one, look at these recent articles. These all just came out over the past week or so.  I think we just don’t get it anymore. But there is HOPE. More...

I found an article this morning, that was quite interesting, at least to myself.  It goes along the lines about what I was saying previously about finding foods, snacks that have substance without all those calories.  The example they use between a 1/4 cup of raisins which  have high caloric content, vs's  2 cups of grapes?  I mean that is awesome. I can sit and munch on grapes like that fora while, and it would satisfy my crunching crave, etc. while taking longer to eat it all.   There have to be a ton of examples like that, and at the moment I have none. But any kind of vegetable is going to give you the same kind of benefit ultimately. 

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http://www.wired.com/medtech/health/magazine/17-07/lbnp_nutrition (Wired Magazine)

Calorie-Dense Foods Are Doing Us In

"When you're doing something that dramatically changes your eating habits, it's not sustainable," says Barbara Rolls, the Guthrie Chair of Nutritional Sciences at Penn State University. "A lot of diets are very prescriptive, like ‘Just don't eat white foods.' People lose weight, but then those foods are singing to them in the night. We're not a species with a lot of willpower."

Rolls started to research satiety — or what makes us feel full. "The data clearly show that calorie density, which correlates to water content, has a significant effect on energy intake. It's not portion size per se that makes people overeat; we're eating big portions of calorie-dense food." Rolls' diet plan — called Volumetrics — focuses on the energy density of foods.

The key is to focus on foods that contain fewer calories per a given volume, so you feel full without consuming as many calories. Rather than a 100-calorie snack of raisins (a quarter cup), with Volumetrics you'd have 100 calories of grapes (two cups).

"The exciting thing about this as a strategy for weight management is it directs you to healthy, nutritious foods you should be eating anyway," Rolls says. "Because our eating behavior is so sensitive to volume cues, regardless of caloric density, there are a lot of opportunities to make changes and eat less. We have such good food technology now that we can get more vegetables in and get fat out and not lose taste. But the food industry is very slow to change. We need to motivate the people who provide food to us to do this."
–Joe Lindsey

So right now, for my own personal ACCOUNTABILITY, I have been tracking what I eat each day. At least most days. Sometimes I do miss.  For me, this is my way of forcing me to THINK about the food I am putting into my mouth each and everyday. Forces me to REALIZE the effects that food has on our fitness levels, our energy levels and overall health.  I don't' necessarily watch the calories I eat each day, I watch the type of foods and the quantity.  I personally don't think counting calories is really a necessity if you are eating correctly. Lots of fruits, vegetables, lean meats, good sources of proteins, etc. are the key ingredients.

One nice thing about these tracking sites, I'll list some below, is that depending on your goals or needs you can customize them pretty good. And they all have pretty deep databases of food's and their values.  Some workout programs, such as P90x or Insanity have you stick to certain percentages/ratios of carbs/protein  through out the program.  With these tools, you can adjust it accordingly so you can see how well you are sticking within those goals from your program. You may not follow their routines to the letter, I certainly don't, but it does let you know how you are doing in relationship. 

Anyways, I plan to keep trying to post my daily journal each day, but you can also follow my directly on the site I am using currently at http://www.myfitnesspal.com/food/diary/kprice.

Here are some others that I've seen mentioned, I can't speak to their capabilities yet, but I've read some other reviews that they work pretty similar to myfitnesspal.com.

http://www.myfitnesspal.com
http://www.fitday.com
http://dailyburn.com/
http://www.myfooddiary.com (pay site)
http://www.google.com/webmasters/igoogle/calorie.html
http://www.my-calorie-counter.com/
http://www.dietagenda.com/

http://www.nutritiondata.com/ (for label information)

If you know of any others, let me know and I will update my list.  Give me some of your impressions of these sites and your thoughts on food accountability and tracking. If anything it makes you think before you take a bite, at least that is what I hope.

So the past week has been very hectic. With my stepfather having to go in for triple bypass heart surgery last week it has been a rough road.  With as many issues that seems to happened, it's not been fun dealing with. 

I've come to the conclusion that the healthcare industry really does need help.  Sure, I can only judge from this experience but hey, I've not been happy with what has gone on.  Mainy from the way the nurses are trained and operate.  There have been one or two that have been good, but there have been some that are really not up to par. Especially when you consider the area they are working in.  I mean, wouldn't you htink that an CV ICU (Cardiovascular Intensive Care Unit) unit would have all TOP notched people working in it?  We'll, let me tell you no. The variance is huge. I would say in the 6 days, mind you, he is still there due to 'complications', that there have been maybe 3 or 4 nurses that could fall in the 'exceptional' category.  The rest, need help.  If it weren't for the 2 nurses the first night and the night of the surgery, I'd actually be scared to see what shape he would be in at this point. 

I have many stories, but will refrain from mentioning at this point, save those for a future date. 

So for one hour tomorrow night @ 8:30 (your time zone), they are trying to get people to save on energy consumption.  When you think about locally in your own house, by turning off your lights, or reducing your heat by a few degrees, you don't realize the impact as great, becuase you are only reducing by a small amount. But once you take it to the next level, and look at it on a global scale, for one full hour, if people around the world actually follow through, the amount of natural resources saved just during that time, would/should be incredible.   A saying we use at work that I think fits here 'The inches are all around us'.  It is the small steps, small increments that begin to take shape and forge a change in the way we view how we affect everything around us.  Take the time to cut back some. 

Earth Hour: Save a watt, and maybe the Earth

http://news.cnet.com/8301-11128_3-10206051-54.html?tag=newsEditorsPicksArea.0