Shakeology Contest!

Two Contests Running from 9/1-30/2009

Contest #1 "Best Video Reply to This Video"

Winner gets choice of one Prize: a) Shakeology plus Fiber Boost b) Insanity Workout c) Sony Webbie HD Camcorder d) Sony Digital Still Camera DSC-W220

To Enter:
1*Be a Subscriber to my YouTube channel 2*Try Shakeology from my website www.fit45.com (30 day money back guarantee- please do not do so if you already have a coach you are working with) 3*Create a Video reply to this video(http://www.youtube.com/watch?v=v_qgQh9N6m4)telling what you like best about Shakeology; name it "www.fit45.com Shakeology Contest"

Contest #2 "Comment on this Video"

Winner gets a little 'grab bag' including P90X recovery and results packets and P90X Peanut Butter Chocolate Bars

To Enter:
1* Be a subscriber to my youtube channel 2*Leave a comment on this video, start it with 'enter me'

Hydrilla

Shakeology has Hydrilla in it!

Users of Hydrilla report increased energy levels, improved immunity, improved digestion, reduced body fat, increased mental clarity, decreased appetite, improved joint, hair, skin and nail health, and an overall increased sense of well-being.

What is Hydrilla ?

Hydrilla is a nutrient-rich vibrant green plant that grows naturally in the pristine fresh-waters of the Southern United States. It is classified by scientists as an aquatic green Super Food. The term Super Food is used to describe a food that is naturally concentrated in the vital nutrients, enzymes,
amino acids and a myriad of beneficial food compounds necessary for optimal health. Research has shown that populations which consume diets rich in food compounds, have an associated decreased risk of developing degenerative health conditions, as well as, experience improved health. These food compounds have vital roles, including acting as potent antioxidants, immune stimulators and detoxifiers.

Hydrilla ia a unique aquatic green Super Food in that it is far superior in almost every nutritive value than any other aquatic green food. Based on an average analysis, Hydrilla is superior in mineral and vitamin content. The calcium is 13% by weight and the vitamin B12 content is an amazing 150 mcg per 1.5 gram amount.

Read the full article here: http://www.aquilachristian.net/articles_view.asp?articleid=10850&columnid=3

Shakeology has Hydrilla in it! Get it here: www.tinyurl.com/healthiestmeal and visit my website: www.fit45.com

Chlorella

Shakeology has Chlorella in it! www.tinyurl.com/healthiestmeal

Major lifestyle disease fighter! Type 2 Diabetes, depression, obesity and cancer!

New research from Japan suggests that this green algae could be effective in fighting major lifestyle diseases. It has been shown to reduce body-fat percentage and blood-glucose levels and help those suffering from Type 2 diabetes, obesity or heart disease. Its benefits include boosting energy, aiding digestion and fighting depression.

Chlorella is a tiny, unicellular green algae, three to eight micrometres in diameter, which when grown in large quantities in South East Asia and Australia gives lakes and rivers a green tint. Before being used as a supplement, it must be gathered, dried to a paste, crushed to a fine emerald green powder, and converted to tiny, soft, crumbly tablets, which smell vaguely of the sea.

Although chlorella was discovered by a Dutch microbiologist in 1890 and studied as a potential protein source by German scientists, it wasn't until after the Second World War that the reality of food shortages, combined with the expectation of a population boom, led to bureaucrats globally examining chlorella in the hope that it could be used to feed the masses cheaply – this proved uneconomic. Later, NASA studied it with a view to feeding it to astronauts, and perhaps growing it on space stations.

It is currently being used in the UK to help cancer patients. Nadia Brydon, senior therapist in complementary medicine at Breast Cancer Haven, the charity that supplies integrated health care to support women with breast cancer, is convinced it is an important food source with many health benefits.

"So many of us eat a calorie-dense, nutrionally-deficient diet that it is no wonder we're all getting sick and tired all the time," she says.

Nadia says chlorella is a great way of taking on magnesium, which can be found in green vegetables. "Magnesium is one of nature's antidepressants and helps us cope with stress. One of our best sources is from chlorophyll in green plants – and chlorella is bursting with that," she says.

Read the whole article here: http://www.telegraph.co.uk/health/wellbeing/6028408/Chlorella-the-superfood-that-helps-fight-disease.html


Shakeology has Chlorella in it! Use my link to get it! www.tinyurl.com/healthiestmeal

or visit
www.fit45.com

Quinoa

Shakeology had Quinoa in it! www.tinyurl.com/healthiestmeal

Build muscles, lose weight, boost vitality and your energy! A heart healthy grain!

Now science has shown that this humble "grain" is actually a superfood! Quinoa is full of phytonutrients, antioxidants AND can even help balance your blood sugar. Quinoa acts as a prebiotic that feeds the microflora (good bacteria) in your intestines. Quinoa is gluten-free and safe for those with gluten intolerance, people on a celiac diet, and for autistic children who follow the Body Ecology program for autism.



As a result, people everywhere are discovering the benefits of quinoa, a delicious whole "grain" that is easy to digest, full of high quality protein and fiber, and can form the basis for delicious Body Ecology meals.


You've probably heard that you should eat whole grains, but try the gluten free grain-like seed called "quinoa" instead of wheat. Quinoa provides more amino acids, enzymes, vitamins, minerals, fiber, antioxidants, and phytonutrients than most other grains!

"Quin-WHAT?"
Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest or feed candida (a systemic fungal infection).

But its flavor is only part of why quinoa is such an amazing "supergrain."

Some of the nutrients in quinoa include:

Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.

Magnesium helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.
Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.
Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.
Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.2

Studies have shown that quinoa has documented health benefits too!

Quinoa, in its whole grain form, may be effective in preventing and treating these conditions:3


Artherosclerosis
Breast cancer
Diabetes
Insulin resistance
Researchers attribute the health benefits of quinoa to its complete nutritional makeup.

(Read the whole article here: http://www.bodyecology.com/07/04/12/quinoa_benefits_guide.php)

Shakeology had Quinoa in it! (www.tinyurl.com/healthiestmeal)


The picture above shows what Quinoa looks like in plant form

Pomegranate

Shakeology has Pomegranate in it!

Fights cancer, artery hardening, the common cold, Alzheimer's, anemia, and oral viruses!

Read excerpt from articles below:


What are pomegranates good for? Researchers report that they are rich in antioxidants that can keep bad LDL cholesterol from oxidizing (American Journal of Clinical Nutrition, May 2000). This degradation of LDL seems to be an initial step in the development of atherosclerosis. In addition, pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots.

Does this make any difference clinically? More recent research has found that eight ounces of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005). Other researchers report that long-term consumption of pomegranate juice may help combat erectile dysfunction (Journal of Urology, July 2005).

Investigators are also excited about the possibility that pomegranate compounds might prevent prostate cancer or slow its growth. In mice, treatment with pomegranate extract delayed the development of tumors and improved survival (Proceedings of the National Academy of Sciences, Sept. 26, 2005). Other research reports suggest that pomegranate juice might help reduce the risk of breast cancer.

(Read full article here: http://www.healthcentral.com/peoplespharmacy/408/61202.html)

+++

The antioxidants present in the fruit also effect cell damage repairs and by this action rejuvenate the body cell structure. Pomegranate health benefits also include anti-aging. It slows down the aging process by countering the existing free radicals of the body to a great extent.
Pomegranate fruit cut open with its seeds on display

Pomegranate fruit cut open with its seeds on display

Pomegranate Nutrition

Pomegranate fruit contains a host of extremely vital vitamins such as Vitamin A, C & E in sufficient levels. Due to this, pomegranate health benefits help fight problems such as the common cold. The vitamins help in increasing the resistance quotient of the body and develop a healthy bio system.
It is also reported that oral viruses present in the mouth are killed by the elements of the pomegranate juice.

Risk of heart disease and heart attacks is decreased by pomegranate. A daily intake of pomegranate juice will regulate the blood flow. And as mentioned earlier, the antioxidant properties prevent cholesterol formation and clears arteries from getting clotted.

Pomegranate health benefits also contribute to control the solidifying & hardening of the arterial walls. Possible cartilage damage & tissue damage is also helped by this fruit.

Pomegranate has special properties that make it help in the treatment of another terrible ailment known as cancer. I am sure you have heard of this health deteriorating condition. This deterioration may be slowed down by the consistent intake of pomegranate juice of pomegranate extracts.


Elderly people could benefit from this miracle fruit in reducing the progression of Alzheimer’s disease. Pomegranate nutrients also provide elderly people some relief from blood thinning occurrences.

There has been a constant stream of claims from women, which report that pomegranate extracts help the prevalent health disquiet during menopause. Being rich in iron contents, pomegranate enriches the blood with hemoglobin and prevents anemic conditions such as body weakness & fatigue.

(Read full article here: http://natureasmedicine.wordpress.com/2009/03/28/pomegranate-health-benefits-an-introduction/)

Shakeology has Pomegranate in it! Learn more about Shakeology here: www.tinyurl.com/healthiestmeal

Holy Basil Leaf

Known as tulsi in Ayurvedic medicine, holy basil has been used in India since before 1000 BC for numerous ailments, including fever, inflammation, malaria, dysentery, diarrhea, constipation, indigestion, bronchitis, bronchial asthma, arthritis, insect bites, skin conditions and painful eye diseases.

With so many potential applications, it's not surprising that tulsi means "matchless" in Hindi. Incidentally, the holy basil plant was so named because it often graced Indian temples and courtyards.

What It Does Best

Holy basil is primarily used to combat stress, decrease blood sugar and improve digestion. The herb appears to work as an adaptogen--in other words, it helps the body adapt to stress in a healthy way, supports immune function and bolsters resistance against disease.

(READ THE FULL ARTICLE HERE: http://findarticles.com/p/articles/mi_m0FKA/is_11_68/ai_n16882058/)

Shakeology has Holy Basil Leaf in it! www.tinyurl.com/healthiestmeal

Whey Protein Isolate is in Shakeology

Read about it here: http://www.bodybuildingforyou.com/protein/whey-protein-isolate-concentrate.htm

Here is a brief summary:

Whey Protein Isolate vs. Whey Protein Concentrate
*Most protein powders use concentrate
*Isolate is more expensive
*Isolate has a hgher BV (biological value)
*Isolate provides more protein with less fat per serving

You should know that protein can help you in your food intake. When you have a carb heavy diet, your energy levels will peak and fall during the day giving you cravings. Using protein can smooth these out and stop your body craving fatty foods during the day.

Shakeology has Whey Protein Isolate in it! Get Shakeology

Shakeology Ingredients

I'm inspired to tell the world about the healthiest meal replacement shake in the World...Shakeology!

The following posts will all feature just one of the 70 amazing ingredients that make Shakeology and that alone will show you why you should start Shakeology Home Direct today!

What's In It
Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.
More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings

Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption

Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases

Vitamins and Minerals your body needs to function for
optimal health

Stay tuned...


Get the healthiest meal

Insanity Workout: Beginning Week #3!!!

Hi Guys!

It's been awhile, but I have still been working out and BeachBody is still inspire people to lead healthier lives everyday!

Here is the latest link to my Insanity Video Logs:


http://www.youtube.com/view_play_list?p=D515AB8086D87DE7&search_query=insanity+workout"

Enjoy and let me know what you think!

Week 3 Day 3: Post Insanity Workout

The aftermath!

Week 3 Day 3: Time Lapsed: BeachBody Insanity Workout

Now here I am dying during the workout LOL!

I felt GREAT the next day!

Highly recommend it!

Week 3 Day 3: About to try "Insanity" Sneak preview!

Here I was last week, ready to try my new BeachBody, Insanity workout! I got it for free with the May 2009 Tony Horton 'One on One' workout!

Fiber

Okay Fiber is a tough nut for me to crack.

When I think about it, I just think... keps me regular! But there is really so much more to it.

In essence, not only does it help keep you regular and helps your digestion, it also helps your heart by reducing bad cholesterol, helps prevent diabetes by regulating blood sugar levels, and in a way helps you to lose weight by helpin gyou feel full.

A simple is recommendation for men and women: Think men >30 and women >20 grams a day... but be careful to not add TOO MUCH because then it will actually CAUSE digestive problems.

Places you can find fiber are in certain fruits and vegetables, whole grains/brown grains, legumes and nuts/seeds.

Now take a look at tips from the experts:

(http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2)

Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:

*Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

*Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.

*Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.

*Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.

*Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.

*Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.

*Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

*Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.

**High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.




(http://www.mayoclinic.com/health/high-fiber-foods/nu00582)
High Fiber Foods
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.1
Apple, with skin 1 medium 4.4
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Strawberries 1 cup 3.3
Banana 1 medium 3.1
Orange 1 medium 3.1
Raisins 1.5-ounce box 1.6

Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Oat bran muffin 1 medium 5.2
Bran flakes 3/4 cup 5.1
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seeds, hulled 1/4 cup 3.6
Almonds 1 ounce (22 nuts) 3.3
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.6
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 4.0
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

Watch my 90 day Challenge and Journey on the BeachBody Message Boards

http://forums.teambeachbody.com/groupee/forums/a/tpc/f/3932969366/m/6291067271

Follow my message board on teambeachbody.com
Sign up first for a free BeachBody account on my page: www.beachbodycoach.com/virtuefit

So when I began BeachBody, I mainly led a group of women at my work through BeachBody DVD workouts in our company gym 4 times a week.

Most of it was P90X (We did all the dvds several times and ab ripper was our favorite! WE based our nutrition off of P90X and other great resources), we had a smattering of Slim in 6, Hip Hop Abs, Turbo Jam and some of my own workouts I created with my Kung Fu background and a different 90 day program.

This will be my first time devoting 90 days solely to the P90X program, so, for all intents and purposes, this is my first round of P90X, although I am familiar with the workouts and nutrition.

I am encouraging a group of people from all parts of my life, old high school friends, co-workers, family members, new beachbody pals, family friends, and YOU to take this 90 day fitness challenge with me. We are of all fitness levels and doing a variety of BeachBody programs.

To prepare for this and to lead well, I stopped exercising and eating well for about 2 weeks. I let myself eat pizza, fried foods, lots of ice cream, soda, tons of white bread, butters, cheeses, and no portion control or regular meals throughout the day. WHY? Because I wanted to go into the challenge coming from a place where starting is a challenge. I want to relate to those who are starting off brand new to fitness. They will need my motivation most.

It's amazing how this little 'expirement' went. Kind of like a mini-"SuperSize Me". For those of you who are not familiar with it, "SuperSize Me" is a documentary where one man ate McDonalds for breakfast, lunch and dinner for one month. In essence, doctors urged him to quit two weeks into it saying his cholesterol and blood pressure were getting to dnagerous levels... it took him 9 months of doctor and nutritionist aided exercise and nutrition to get back to where he was before.

My expirement was less extreme and less controlled, but I feel bloated, I have gained back a slight belly hang, and there isn't much sign of definition left on my body...

SO! I am soooooo excited to start on Monday! To MOVE and to take in some clean food, at proper portions and times of the day!

Food intake is soo important. If you do not do that part well, you will feel it and it will effect your workouts and of course, your results.

"Fitness is a lifelong journey, not a destination."

I'm so ready! Are you?

Sodium

Okay, so I am one of those people who is aware that too much sodium is bad for you and I even check the nutrition labels for how much sodium is in a product... but I admit, I never actually KNEW how much was too much and why too much was too much!

So, I looked it up.

Sodium is good for you. We NEED it for proper fluid balances in our body and aiding in nerves impulses and muscle contractions and relaxation.

How much is too much?
Keep your intake between 1,500 and 2,400 milligrams (mg) a day


Why is too much bad for you? If you are taking too much, sodium can cause you to retain water and feel bloated, but not only that, it is related to high blood pressure. If sodium accumulates in your blood, it will attract and retain water, thus increasing your blood vloume and blood pressure.

So if you are an 'average healthy adult' help keep your system healthy and avoid the water retention and bloated feeling, by keeping your sodium intake between 1,500 and 2,499 a day.

Exercising When Sick

So it's been in the news for a couple of weeks now. Dare I mention it again? Okay, I will say it. Swine Flu.

Okay I said it! Now, with that in mind, I thought I would share a quick answer to the age old question: "Should I exercise when I am sick?"

When I was taking lessons in Choy Li Fut Kung Fu, my instructor Mr. Richman told me two simple rules:

1) If it's above the neck, say a runny nose or sore throat, go ahead and exercise! It might even make you feel better. It might make you have more energy and relieve some of the congestions. For me personally, I have found that that is most often the case. But of course, listen to your body, if it's telling you that you shouldn't go on, get some rest. Make sure that it's your body telling you though and not just your mind.

2)If it's below the neck, say a cough that originates from your lungs or you have naseau in your stomach, take a rest. I also read recently that exercising with a fever is not recommended; there have been links to inflamation of the heart.

Two easy rules to continuing to exercise or not when you are ill.

Again, I hope that was helpful!

Eating Enough

Another topic that keeps coming up is 'eating enough'.

Most people know that if you eat too much, you gain weight. Every 3,500 calories that you eat in excess of that you should be eating will add 1 lb. So in that same manner, you must burn 3,500 extra calories to get rid of every excess lb. So that is why burning and removing 500 calories a day with diet and exercise can lead to losing about a lb a week; slow steady weight loss.

But what most don't realize is that you can prevent weight loss if you do not eat enough. You can be slowing your metabolism down by making it think that you are starving and that your body needs to store fat. So find out how much you should be eating! P90X nutrition plan emphasizes this greatly! You will hurt your body if you are not taking in enough food when working out as hard as P90X works you.

There are tons of calculations and calculators out there on the web. Find out how much you should be taking in based on your height, current weight and activity level.
I've used a few of these:
http://www.healthcentral.com/cholesterol/dailyfat-3432-143.html
http://www.bodybuilding.com/fun/leah1.htm

Then you can check www.calorieking.com to see what nutrition, calories, fat etc... you are taking in and if what you are eating is healthy or not. GREAT resource for restaurant food...Thanks to my sister for that tip!

Stretching

Excerpt from my first e-mail today:

"omg...i cant even stand up straight today. my hip flexors are shot!"

This came from my friend who did the first three exercises on the P90X Ab Ripper DVD; approx 2 mins or so...

My respopnse:

"lol! WOW! That never happened to me! I guess cause that's all you did and then didn't stretch?
They do the Fifer scissors in the middle and that is what helps me to lengthen and stretch.

Well, at least you know the moves are effective :) I bet you understand now how Dallas and Nick and everyone can get those kind of results. You just did 3 moves on on of the 12 dvds.

When I first started, I couldnt sit without using the aid of my arms for like two days! Of course, the 1st week is hell week, but then it got better.

The first month totally tears down your old foundation in your body, just thrashes it! Then the 2nd month builds it up again... Then the 3rd month your getting major gains cause your body is conditioned and working optimally."

I think that stretching is pretty important and so does BB and Tony Horton... that is probably why there is a 1.5 hour yoga dvd and 1 hour stretch dvd included in P90X.

For me, I am not about to reinvent the wheel on this, so I am going to share the link to an article that I thought wa pretty thorough. Enjoy!

The folowing is not my original work, but from:
www.rice.edu/%7Ejenky/sports/stretching.html

Introduction to Stretching
Why stretch? Stretching is useful for both injury prevention and injury treatment. For the purposes of this discussion I will concentrate on prevention. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively. Stretching is also thought to improve recovery and may enhance athletic performance. The latter has not been fully agreed upon in the medical literature, but improved biomechanical efficiency has been suggested as an explanation. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function.

How to Stretch. There are three methods of stretching: static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static is the method recommended for the majority of athletes since it is the least likely to cause injury. Ballistic (bouncing) and PNF stretching are probably best reserved for a select few who are experienced with their use. To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention. Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within a session, each subsequent stretch of a particular muscle group seems to give progressively more flexibility. A set of 3 to 5 stretches is probably sufficient to get the maximum out of the routine. Alternate between agonist and antagonist muscle groups (eg. quadriceps and hamstrings), and alternate sides. It is also a good idea to start with the neck and progress down to the feet. This enables you to take advantage of gains in flexibility from the previously stretched muscle groups. Stretching should also be done after the workout. The post-workout stretch is thought to aid in recovery. Cold packs can be applied to sore areas in those of you who are recovering from injuries.

Why am I so tight? There is considerable variation in baseline flexibility between individuals. There may also be variation within a given individual (eg. flexible shoulders but inflexible hips, or flexible right hamstring, but tight, inflexible left hamstring). Genetics, injuries, and abnormal biomechanics all play a role in these differences. One shouldn't try to make big gains in flexibility in a short period of time. Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. Some people will enthusiastically embark on a stretching program, but then quit two weeks later because they haven't seen any benefit. Be patient and consistent. It takes a long time.

Relax It is very important to relax during the stretching routine. It should not be a rushed event. Don't think about your job and don't look at others working out. The "I've got to hurry up and do this so I can go" attitude is counterproductive. This is a time to slow your breathing and to free your mind. Some athletes will employ mental imagery while stretching. In this relaxed state, the athlete visualizes proper form in preparation for training or competition.

Final words If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. The following are some examples of good stretches.

There are many others and these represent just a starting point. Have fun and stay loose.

Sugar!

Have you ever looked at the sugar content on a nutrition label and couldnt visualize what 36 grams of sugar really is?

Me too.

I used to see something like 36 grams and imgine 36 spoonfulls, but I wasn't sure really, so it never really affected me.

Now I found a visual and I'm going to try to commit it to memory.

I know what a teaspoon looks like and a tablespoon. If you do too, you willfind this helpful:
* 4g= 1 tsp.
* 12g= 1 Tbl.

So, now if something says 36grams, I just imagine spoonfeeding myselg 3 tablespoons of sugar.

Hope that helps! Now, step away from the sugary sports drink!

Protein!

So, I was confused about how much protein I should be taking in everyday.

I realized that I am taking in ...NOT ENOUGH!

I always understood that I needed a recovery meal with protein, so I always took in a bar or a shake right after my workouts, but what I DIDN'T know was that there is a mathematical formula one can use to determine what you should be taking in.

Here it is my readers:

1) Take your weight in lbs and divide it by 2.2 (so now you have your weight in the metric system) (example: 121 lbs / 2.2 =55)

2) Now take that number and multiply it b y 1 - 1.8 depending on your activity level. (1 being active and 1.8 being very active) (example: 55 x 1.2 = 66)

Conclusion: HELLO! I am NOT TAKING IN ENOUGH PROTEIN!

I was always so worried that I would get fat by taking in too much, so I limited myself to one protein drink a day. Now I take two Muscle Milk lights and one Shakeology a day.

Results: I'm leaning out more now :) Woohoo!

P90X and BeachBody Workouts Kept me in Shape for Tamarack

Ever since that journey witht he Rudy Reyes Program ended, I have been working out with P90X (mostly), Hip Hop Abs, Turbo Jam, Slim in 6, Bas Ruten CDs and a little of my own thing.

So, after four months out of the program, I was returned to Tamarack! (Thanks for the encouragment Ken!) This time bringing one of my friends from work, Vicki Miller (I have been coaching her since January).

I was soooooo worried that I wouldn't be able to hack it anymore.

For those of you who do not know, Tamarack is a Boardwalk of 5 staricases with a steep hill at the end. We start with high knee step ups and dips and take the first staircase (~30 steps) two at a time) and come back down and do squats or pushups or some other body weight exercies. We do several body weight exercises at the end and sprint race each other up the hill three times. After all that, we do it all over again!

So, I am happy to say that I did it! I was still able to do it! This means that P90X and the Beachbody programs are successfully helping me to maintain my results from the program!

Another great thing is that with only my training, Vicki was able to hang too! She never gave up and did the whole thing! This from a woman who could not run laps in the parking lot without walking only a couple of month ago!

I am happy and even more proud to be a BeachBody coach!

The lessons I learned from my pal, Rudy and all the program participants are helping me to stay fit and continue to affect other people's lives!

I am so glad my friend Joel introduces me to BeachBody.

PS
I did Wii Fit for the first time in MONTHS! Maybe sine August 08 and my balance was so much better and my BMI was perfect at 21! (21 is the BMI where most people do not get ill; according to Wii Fit :)

I have been waiting for this health drink for a very long time!

This is the drink to end all drinks.
www.shakeology.com
It has it ALL! Look at the site to see all 70 foods that are included in it. It's fun to click on the foods and learn what they are and what they do for your health.

There are a bunch of testimonials on the page too!

I used to take in one day, Protein drinks, Meal Replacements, Mona Vie and ORAC greens!

But Shakeology has all that and then some in it:

Phytonutrients
Antioxidents
Protein and amino acids
Vitamins and Minerals
Prebiotics
Digestive Enzymes

AND IT TASTES GOOD!

"Shakeology can help you:

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Formula for Sore Quads for 3 days

Start with P90X, 'Legs and Back' one day.

The next morning, do 'Ab Ripper' in the Morning.

That same night, do a 30 minute routine with Bas Ruten's "3-minute rounds". For defense, do squats and when he says, "Stay down...left...right...right...left" Go into a squat and deliver knees to the right and left as he calls them.

Follow that with yet ANOTHER round of P90X 'Ab Ripper'.

See, Ab ripper works your whole core and the first two exercises, "in and outs" and "bicycles"/"reverse bicycles" really work the tops of your legs too!

I was so sore, I could only rest and stretch on Friday and Saturday. It's been weeks since I've been so sore that I could feel it each time I sat down or stood up!

Sunday I did a fun dancing workout and then I killed it again with the girls with about 200 pushups (not straight!). I did my first attempt at one handed pushups and got about 1/4" down each time. hahaha. But! I killed the pushups with the claps in the middle! Woohoo!

"I hate it, but I love it!"

(Arlene is a BeachBody coach. If you would like to join the beachbody community for free and have Arlene as your motivational coach or if you would like to purchase any of the BeachBody products mentioned in her blog, please visit her website at www.beachbodycoach.com/virtuefit. Thank you!)

Learning to 'Just Push Play'

Well, it is Lent and I read spiritual readings before I go to bed at night.

One of the things that I am doing is "witholding from my body somewhat of food, drink and sleep". I think I already explained the traditional fasting for Catholics throughout Lent, and maybe I mentioned how I am only drinking water, green tea and protein drinks. Now, for the withoholding of sleep, I am making sure I really do my spiritual reading before bed and int he morning when I wake. One of the things I did last night was reread my journal from my last Ignatian Retreat- my friend Nick kind of unintentionally inspired me to do this since he just went on a retreat and asked me how often I go... I figure he asked me because I probably do not evoke the qualities of a person who has gone on one too often! I'm going to focus on being better at that! (http://sspx.org/retreats.htm- and it reminded me to go to bed with an "intention" for the morning. My intention is that I do not spend idle time in bed in the morning. I am also adding doing a a workout to that time.

So... yes! I woke up early, and instead of lollygagging in bed, daydreaming and then futsing around once I did get out of get out of bed, I remembered my intention for Lent and got out of bed, read my spiritual reading, "True Devotion: Consecration to Mary by St. Louis DeMontfort" and then, 'just pushed play'. did my 15 minute "P90X: Ab Ripper" dvd. You gotta love it! Over 300 moves. rocking my abs, getting my sweat on! Its interesting because the workout is getting more challenging, but my abs are less sore afterwards...

I'm off to make my meal replacement shake.


(*If you want to 'bring it' with P90X or any of the other BeachBody workouts programs or nutritinal supplements, please consider purchasing from me on my website: www.beachbody.com/virtuefit Thank you! :)

On my off day

So today is supposed to be my "off day" but I'm pretty po-ed that my belly is coming back.

I think it is because I am fasting and still working out and I possibly am not getting enough calories and my body is storing the fat. I also think I am not hydrating enough at all. I also know that I am working out a lot less. In the last few weeks, it has just been 4 hours a week, which in my prime was 5-9 hours. I also haven't been making the greatest of food choices when I do eat... SO! Today marks the day that I change all of that nonsense!

Today I did 'the mother' of all P90x workouts: Chest and Back.

This workout is NO JOKE FOLKS! Deee-ang! I have never done so many pushups and pullups (if you want to call them that ;) in my life!

We alternated between pushups and pullups. Standard pushups, wide front pullups. Then military push up, revers grip chin-up. then Wide fly push up, closed grip overhand pull-up. Diamond pushups (Why are these so HARD for us ladies?) and then Dive bomber push-up (FUN! But xhausting! My sweat was breaking out hard here). I also really enjoyed the dumbell exercises that they threw in 'heavy pants' and 'lawnmowers'. I like 'lawnmovers' in the same manner that I liked Rudy's 'woodchoppers'. Really enjoyable to me and I like the form. I guess I like to engage my core in a twist while utilizing a dumbell.

Man, I'm still strong, but my belly is really annoying me... I wonder if it is the cortisol from all my stress lately? Well, I am going to increase my workouts and my food intake quality as well as my hydration and we will see how that goes.

(* If you are interested in trying any of the BeachBody products, risk free/money back guaranteed, please visit my website at www.beachbodycoach.com/virtuefit. Thank you!)

Legs and Arms and Mona Vie

Yesterday I needed to work my legs and it worked!

P90X just has a great lower body workout. I thoroughly enjoyed the variety and today Vicki's legs and Gluteous Maximus were feeling it! The exciting thing is that I wasn't sore.

Today, I was going to have the girls do a Bas warmup and then put on the chest protectors and go for contact, but I was a little minorly depressed and decided I wanted to just sling weights to work my arms. So we pulled out the P90X shoulders and arms dvd and went to town. It was easier for me this time, but harder for Sarah and Vicki. I don't know if it is because they are both still fatigued from their workout the other day, but I know this stuff will get easier for everyone. One awesome awesome point is that on the video, Tony Horton talks about how the test group would keep taking breaks and it is okay to take breaks... but my crew, we push through and don't take breaks and we hang with Tony and his crew every step of the way. Can you dig it? Props to my girls!

One of the other ladies that I am coaching sells Mary Kay and Mona Vie. I bought some eye cream from her and said I would try her Mona Vie twice daily to see what effects it has.

Up until today, I saw no effects. I didn't have more energy (already have had enough), I don't sleep better (once I decide to sleep, I'm out), I haven't had any increase in betterment in bed (I am Catholic and am not married so I don't test that out), but I have to say that I noticed one very different (warning:this gets graphic) movement in the restroom. Have you ever seen those commercials on what comes out after a week cleanse? It looked very similiar to that! I am not sure if it is the Mona Vie or the BeachBody Meal Replacement shakes, or a combination of both, but whatever it is surely cleaning me out... I will take Mona Vie for the rest of the week and then stop and see if I get the same results just on BeachBody Meal replacement shakes.

(* Arlene is a beachbody coach. Purchase products or learn about the home business opportunity here: www.beachbody.com/virtuefit)

The Boxing Club, La Jolla

So yesterday, I was supposed to do abs with my girls at work, but forgot I had to pick up bagels for our morning meeting by 8am, so I got a quick warmup in with about 5 minutes of abs...

Soo... this morning, I took up my friend, Sandy Said, up on her offer to try out the Boxing Club in La Jolla.

I was greeted by a friendly fellow named, Salam, at the front desk. He signed me in and when Sandy arrived, we both headed to the ladies locker. I really like lockers with keypad locks built in them. This place had them.

So when I get out, Salam, is ready to wrap my hands for me. I kid you not, that was one of the best handwraps I have every had. Very secure and yet comfortable. They stayed put the whole class. He gave me an intro to the basic punches and although I already knew them, I always welcome a lesson. Free knowledge compounds on existing knowledge. I don't ever claim to know everything.

Salam introduced me to my "trainer" for the day, Carl. We did some light jumprope time with no real direction, so I just jumped for speed. We did pushups, jumping jacks and side shuffles. I wasn't super impressed, but it was only a warm-up afterall. He had us do some shadow boxing and then we were sent to the balcony to run back and forth. Then he had us pick up a medicine ball and stand outside in a line drilling with it. I was a little shocked at how strenuous it was, but I endured... the sun was beating on us too today! At 1130am, it was about 82 degrees (I had tan marks today, to give you an idea of how hot it was in San Diego in February).

When we headed back in finally, he told us to drop our medicine balls and do alternating toe taps on them. Ahahahahahaha! I drop mine with a thud and I see the women in the class drob theirs with a plop. Yes, my friends, unbeknown est to me, medicine balls come in different weights. I probably grabbed a 20 pounder! heehee, no wonder it was sooo hard for me compared to the rest of the peeps.

Halfway through the class, I realized that I didn't like it... why? Because the 'trainer' wasn't working with us... he told us what to do but did not participate. This seemed weird to me. I am not used to that. The voice of Rudy Reyes floated through my head and I immediately knew this place was not for me. I was not gong to sign up anytime soon. He gave us 25 seconds to get water and get back... it took me 25 seconds to get my gloves off and twist off my water cap and then glug it down... I was too slow, along with a few others and he "punished" us by taking us off the bags and making us do pushups. I didn't dig on that. I understand him wanting us to 'hustle', but if he were doing it with us, he'd see we need at least a minute to sip some water. He was more bossy drill instructor rather than motivating trainer. Just not my style or what I'd pay for. I miss hitting heavy bags, but will stick to my Beachbody workouts* for now.

(* Arlene is a beachbody coach. www.beachbody.com/virtuefit)

Rudy's Got Workout Videos Up!

Tonight I killed my arms and my abs with 60 minutes of arm exercises. That's right my friend... the P90x video for arms and shoulders is one hour long in duration. it's awesome that my abs are sore from it too! I think that means I am totally engaging them properly now even when I am doing what seems only an arm workout.

Rudy left me a cool message on Facebook about what I can do to kill my arms and abs... like a mini routine. I gotta try it when I'm not spaghetti armed :)

Okay, so I went to his page to thank him and decided to see what links he has posted. Looks like he finally has workout up! SOOOOOO! You know what that means? All of you who have been following my blogs since "12 Weeks Being Hero with Rudy Reyes" can finally see what it's like to be in a workout with him. Mind you the workouts online are short, but they are a lot of what we did and you can up the reps or combine the workouts. I only watched three. My favorite is the bodyweight exercises. We did all of those all the time. It's motivational for me to see them again. My girls love the open close ballistic stretch. You'll get to hear his motivational shouts and counts and do the exercises that I did to get back to a healthy weight. If you go to youtube.com and look up "Rudy Reyes Workouts", you will see. Check out my bud's workouts and try them, you wil like them!

Enjoy!

Milestone!

Last night we did an hour of stretching (it's amazing how much people do not stretch daily)and 30 minutes of abs.

We also took Vicki's progress photos and measurements. It is incredible! She lost:
-1.5 inches off 2" above her navel
-4 inches off her navel
-1.5 inches off of 2" below her navel
For a total of 9 inches off her midsection total!

She even talks "health" so well now! She's talking about L-carnitine and health snacks like almonds and dried cranberries... this woman is on fire! She

Stuff like this makes what I do sooooo worthwhile!

(If you are inspired to buy any of the beachbody products or become a BeachBody coach like me, because of my blog, please go to my website! It's like Mary Kay or avon, but instead of cosmetics, it's fitness and health! www.beachbodycoach.com/virtuefit or ask me any questions here!)

Friday of the 2nd Month

Last night was great! GOOD SWEAT!

We did the Kenpo X routine and although it was rooted in Karate rather than my preferred Kung Fu, it was a great workout with the foundations for martial arts: basic strikes and blocks and stances as well as some American Boxing that I am familiar with with Bas Ruten, but different, a few basic knees and kicks too.

This morning was my first 'yoga class' ever. I've done yoga moves and poses before: a little with Rudy and the bulk of it being on Wii Fit ;) But this was 'Yoga X' y'all. It was hard core! Now only of of the five of us doing it this morning had doen a yoga class before and after we were done, drenched in sweat... the girl who had done yoga before, Amber, was like, "Oh my gosh, that was everything! That was core, stretching, etc.. all in one!" I told her that it totally made sense because all of P90x is like that. EXTREME. We don't ever work just one thing, it's all in one, baby! I am going to be a chataranga, vinyas-ing, downward dog, tree, warrior queen in no time baby! My arms, abs and buttocks feel tighter already. Very, very good!

So, I am loving this new phase of getting and keeping fit! Today my aunt just left some info on another type of cleanse on my site, Isagenix. From the site though, it just looks like what is now common sense nutrition to me and their form of shakes/vitamins, etc... I like it, but probably will hold off on trying to incorporate it becuase I have so much already. I also heard from a trainer friend of mine, Charlie Bethon, he wants to be a BeachBody coach too and is currently studying to certify in 'Super Slow' resistance training. Interestin, interesting stuff! I am learning so much and am loving the knowledge! http://www.unm.edu/~lkravitz/Article%20folder/superslow.html I think that I will just educate myself on the contents of this site since sometimes the workouts I do are 'super slow'. I just want to understand more how these exercise benefit the body. I know they do because I can FEEL it when I do it, but would love to understand why.

It's so great to do so many types of workouts: Impact, cardio, static, yoga, stiking, slow, weights... I am so stoked that I actually have this repetoire now tha I can reach to.

I go to DC for a week and I am not even worried that I won't be able to workout. I can workout whereever I go now, with or without a gym!

I loaned 3 P90x dvds a piece to Sonia and Vicki, so they could keep up with their momentum while they are on break (forced vacation next week for Sony). It was fun for me to pick which ones I thought they'd each benefit most from. I felt like a doctor prescibing... they were each very happy with what I chose for them and why.

Sonia: I chose Kenpo X (she loves the fighting moves btw, Core Synergistics (big core fan), Legs and back

Vicki: I chose Cardio X, Yoga X (she really was digging on it today, super challenging and she hung tight), and Chest, Shoulders and Tris (she loves tricep workouts)

I lent 'Turbo Jam' to Joy Richmond too.

Looking forward to see how everyone does when I get back!

I had three new people yesterday tell me I was their motivator! It feels so great to be a positive impact and it keeps me motivated too!

I noticed my arms looking slimmer and more defined this morning! Now if only I can get to the point where I'd like to take a picture of my belly... soon, friends... soon!

Wednesday of the 2nd month

Rest day, no workout.

Head has pressure in it from this lame-o cold that I caught.

Valarie had asked me if I knew of a good cleanse that I could recommend. I sent her the details on the 7 week cleanse that Rudy had recommended and that Nicole has had success with doing regularly.

I also threw in the BeachBody 2-day fast for her information and she ordered it. Her goal is to loose the belly fat and so I recommended and will let her borrow Hip Hop Abs for a week and we will see how that goes. She only has like 30 minutes in the morning to workout before going to work and then to school right after that, so it should be perfect. I gave her some basic guidelines to clean eating and she will give it her best shot! :)

Here is the information that I gave her on the 2-day fast and a link to reviews http://www.beachbody.com/product/supplements/weight_loss/2day_fast_formula/ReviewView.do. You know where to order it! www.beachbodycoach.com/virtuefit:

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Tuesday of the 2nd Month

My flu/cold/bug has gotten me off to a slow start, so I was late for the am workout. We switched to am due to schedule conflicts.

Sarah and Vickie were doinig their thing when I came in. Sarah on free weights and Vicki on the treadmill.

I gotta give mad props to Vicki. She couldn't do 8 laps outside in the parking lot without stopping when we began running 3 weeks ago...now she can do 25 minutes straight on the tredmill without stopping! Amazing what just 'moving your body' can do in such a short time!

Today we popped in another P90x video, this time, 'Core Synergistics'. Very nice! I love how we don't just do tricep kickbacks or just do lunges or just do military presses, Tony Horton combines it all into one. We did some side planks just like what Sal led us through one day that i had Sarah and Josi come to a class. I just really like the pace, the challenging moves and the numbe of reps. I definitely get my sweat on, but he gives us moving rest periods like Rudy did so I can keep on with the workout. The moves are challenging but we don't do them much more than a minute a piece which helps.

Sonia missed todays workout, so I gave her the 'Cario x' dvd and told her to do it tonight. I gave Vicki the dvd for todays workout so she could finish at home (she had to leave early today, rather, I was late).

Also, Amber caught wind from Vicki that we were all working out, so I invited her. She wieghed over 300 lbs when she started working at Sony and is down to 209. She and I are hoping that if she joins us at least once or twice a week (plus what she is already doing) we can push her into the 100's! She's been hanging above 200 for awhile now, so hopefully we can get rid of that 10 lbs that keeps on hanging on!

We will see and chronicle it from now on.

Oh! And my sister in San Jose is doing 'Slim in 6'. She says she 'sweats buckets' and her husband has noticed she looks "stronger" than she ever has. My sister would work out almost everyday in the gym, but now that she is doing 'Slim in 6' she is seeing a change in her body. It's all about variety being the spice of fitness y'all ;)

Speaking of Cardio X last Friday...

I won the daily Million Dollar Body game for my workout this last Friday!

$300 bucks baby! So, yes! People actually DO win those things ;)

You can see me listed along with my coach, Joel Oliva if you go to www.milliondollarbody.com and you can sign up to log your own workouts at www.beachbody.com/virtuefit.

Monday of the 2nd Month

So, I haven't lost much more weight nor more fat, but my tummy shape is changing! I can see and feel a difference. I just have to make sure that I keep my food portions controlled and that I don't over indulge on the weekends.

I allow myself to share a decadent dessert 1-2 times a week. Now that I write that, it feels like a lot! I am glad that i share it and don't eat the whole thing. According to 'Supersize Me' mcDonald's labled people who visited the restaurant twice a week as 'heavy users'. If it's good enough to Mickey D's it's good enough for decadent desserts!

I missed my workout this morning because I am fighting off some sort of bug. I am fatigued but functional and it feels like my throat and muscles are about to give me a hard time, but it's just hovering over the threshold. Hopefully it doesn't get full blown and just passes by!

I will still do Hip Hop Abs tonight and will bring in a P90X workout for the ladies tomorrow. I'm thinking since we did "Cardio X" last Friday (which was a mix of stretching, yoga, kenpo, plyometrics and core, we should do "Core Synergistics" tomorrow.

End of week 4

Woooweee!

It has been a journey, but it has been a good'un!

Last week I started the ladies running around 'the track' AND I got out my sparring gear and go them suited up with chest protectors and gloves.

I made sure they were familiar with the basic kicks like the are familiar with the Bas basic punches, and then we went to town.

Using the legs is tiring becuase the muscle group is so big. I wonder if Rudy is getting the test group to kick nowadays. He worked our legs... no I take that back, devastated our legs with stairs and squats and such, but not so much kicks except for the 20/20/20's. I will read Nicole's blog to catch up on their workouts.

I've also been trying to slowly empower the ladies to take charge of their own workouts. One night we each took turns calling out the bas numbers and strikes for a round a piece.

We even developed a new exercise that I call 'Miller JJ's'. You know how Rudy would have us sprint the parking lot back and forth? I had us each take turns coming up with a different way to traverse the expanse of the lot. I made us do lunges the whole way, Sarah (the sungods fanatic:) had us do sungods as we walked the length and Vickie had us stop at each parking lot line and do jumping jacks. By the time we finish, we got almost to 100. I liked them. so I call them Miller JJ's (Vickie's last name is Miller btw).

These last two days, I have brought in the beachbody workouts that I coach on and sell now. We've done Hip Hop Abs which is totally fun and seriously whittling my midsection (my major trouble spot). I look forward to posting my abs pics on facebook in a couple weeks. Some people think the trainer, Shawn T. is a tad annoying, but I just think he is hip hop funky fun. I dig it.

About 6 years ago when I started Kung fu, I was deciding between dance and kung fu and of course kung fu won out. Now I am finally getting to learn how to move my body hip hop style! Both were SUCH a mystery to me before, now I have a decent understanding of both. I am soooo glad I picked KF because Hip Hop is a little easier to 'pick up' and less practical.

I think the ladies are ready for devastation now, that is why this week, I brought in the big guns... P90X. Wowee! I am stoked. It seriously is the closest I have gotten to Rudy Smoked since the end of the program for me. I'm all over it. I see now why people get the results they get with this thing.

check it: http://www.milliondollarbody.com/showcase_bcplayer.htm?bctid=1859027192&code=19976

Next up, I am saving for ChaLean extreme, but I don't want to get ahead of myself. I will get to workout with her in May and one of these days, I will get my butt back to Tamarack! I need that challenge and I miss everyone.

Week Two

I am keeping my diet on my WOWY journal. I am not sure yet if people can see it publicly or not, or if I can see it just because I am logged in and it is my account. Maybe you all can tell me? http://www.milliondollarbody.com/diary/diary.htm

Anyhow, today was our first outdoor workout. We warmed up and then did two sets of 20 stepups, dips, pushups, and in/out crunches. We did 20 sungods, reverse and back with palm up and down. Adrian had today off, so he stopped by and gave us that little tweak to an older exercise and it was a cool little difference.

It is interesting how different bodies are challenged more on different exercises. For some, sungods are KILLER! Others, it's the side planks that get them... but when you workout together, you all push and pull one another to excellence and reaching the goal seems more attainable.

I've been coaching my buddy Mikey on how to eat properly as well as my sister and borther in law. It's great to be able to disseminate information and I anticipate seeing and hearing about the results daily.

First Week

Recovery: 1/2 protein shake
Breakfast: 1/2 protein shake
Snack: handful of almonds
Lunch: California rolls and clam chowder
Snack: Pretzels (planned)
Dinner: Nice meal at Jack's Villagio in La Jolla (Yup, that's why I'm eating like a bird today)

+++

So The first week is completed! I will sum up the workouts and next week try to keep a daily journal.

Monday AM
Sarah and Vicki attended
We did a power 30 mins. RR inspired warmups and weights.

Tuesday Night
Vicki, Sarah and Sandy attended
We did a night of Bas, but I called it out without the CD because the online CD wasn't playing. I got claps! Hooray! They liked it!!! I survived calling things out and doing the workout!

Wednesday (Break)

Thursday Night
Vicki and Sonia attended
BAS NIGHT! I warmed us up with stretches, kicks, steam engines, and sun gods (Vicki is a huge sun god fan! probably because she rocks at them!) then we did the 7 3 minute rounds! They did awesome! I understand what Rudy means when he says the class pushes him. I feel like I have to make it harder on myself because I know how hard it is on them. So, I did the sprawls and the sitouts. Woooweee! We cooled down...and I couldn't be prouder of how Vick and Sonia did.

Friday AM
Vicki and Sonia attended
NICE! They came back for more!

We took out "before" pictures, weight and measurements for the Million Dollar Body Challenge. http://www.milliondollarbody.com/signup/?username=virtuefit

I warmed everyone up with jumping side twists, "poor man's nordic track" (I always give Rudy props when I introduce something that is wholly his, so the ladies know it's stuff I learned from him), steam engines, and shadow boxng. We did fours sets of 10 flys, 20 dips, 30 seconds of superman swimming, cobras, 30 second planks, 30 second alternating planks. We stretched and cooled down... and Vicki asked for more sun gods! hahaha So yeah! She was pushing me! We did 20 each way front, overhead and sides.

I am feeling tight and great again!

I am sooooooo looking forward to next week. I feel proud of my Sony workout soldiers! :)

The Million Dollar Body Challenge

Another way I am trying to take what I gained to the 'next level' in my own fitness and as a coach, is working with my coach, and friend of five years, Joel Oliva. the company we affiliate with is BeachBody. They are the makers of P90x, Slim in Six, Yoga Booty Ballet, Turbo Jam, Hip Hop Abs etc... and they give out free prizes just for working out. He was the monthly winner for their contest, 'Million Dollar Body' May 2008 and they gave him $1,000.00 just for turning in his story and getting fit. All monthly winners are eligible to win the grand prize of $250,000.00 at the end of the year so right now, he's trying to get back into super top notch shape. Check out his video of what they made for him.

http://www.youtube.com/watch?v=QVH2PTx10TY
http://www.youtube.com/watch?v=neiYmQ88RWY&feature=related

I want to help those that I train to get there.

If you are a reader of my blog, you can should sign up too for the Million Dollar Body Challenge too and try to win some money for working out and losing weight…sign up under me. It’s free! I will be your coach, but we'll work together and you will keep me dedicated and inspired as well! If you sign up with the link, I’ll be assigned as your independent coach. If you don't sign up under me, they’ll assign you a random beachbody coach. So, sign up under me so I can be your coach. Let me know when you sign up! www.beachbodycoach.com/virtuefit

Once you sign up, you can also log your daily workout in WOWY (Workouts With You) and see the other people who are working out to and connect with them. Everytime you log a workout, you are entered into a daily contest for smaller prizes like ipods and $300.

Let me know if you have any questions or need help navigating the site.

Joel and I plan to hold some workouts in San Diego soon. We can let you know when and where as they come up. We can get 'beachbody fit' together in time for summer, keep each other motivated and maybe win some money too!

Day One

Recovery meal: 1 EAS Chocolate Protein Drink
Breakfast: 1 serving Kashi Honey Sunshine with West Soy Milk
Snack: 8 almonds
Lunch: 1 bowl of Vietnamese Vermacelli Rice Noodle with Shrimp and lettuce
Snack: a handful of almonds
Dinner: Sushi (planned)

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Following a little over one month after my 12 weeks of 'being warrior' with Rudy Reyes http://arleneparadise.blogspot.com/, I am proud to announce that I have survived the holidays and maintained my weight to the point where people are still telling me that I look good and are asking what I am doing! I don't know about you, but I would call that a success!

I have kept a sensible diet, yet allowed for some splurging, because Christmas and New Years come oh, but once a year. I kept working out, but not as regularly as when I was in the program, so now, I am ready to step it up!

Today marks the first day I led a workout for 3 of the ladies in my office. They were interested in what I was doing as they saw my results from the program I was in and I had suggested I show them what I learned and together get strong, and stronger!

Being that several people at work, in my family and various friends have been asking me for advice and help to get fit, and I want so much to keep fit and working out, I decided to take the plunge and become a BeachBody Coach. Now I can help people get fit and keep getting fitter myself! So, while the last blog chronicled me getting back into shape, this new blog will chronicle my experiences helping people and myself get lean, fit and strong!

Join me! If you are a reader of my blog, we can keep in touch and we can help keep each other accountable. I will be assigned as your 'coach' but we will work together! Here is my website, I will create a new one hopefully within the next few months www.beachbodycoach.com/virtufit. You can join for free, or for a fee (they give you online workouts and nutrition tips etc) or become a coach like me.