(Okay, technically it's not Tuesday, but I meant to post this yesterday - so here it is.) :)
Today let's talk about PROTEIN! Next to water, protein is the most abundant substance in your body.
Protein plays a very important role in weight management. Lean protein helps you maintain your lean body mass when your calories are restricted. We want to keep as much muscle as we can to keep our metabolism revving. Protein also helps you suppress your appetite by helping you feel more satisfied with less food.
When it comes to building and preserving muscle, it's not necessarily about how much protein you get, but more importantly consuming a steady stream of protein throughout the day.
You should get about 1g of protein per pound of bodyweight each day. Breaking it down, that's at least 25g with each meal. Protein can't be stored in your body, so you needto get some at every meal. This will help prevent your muscles from breaking down.
Eating lean protein increases your metabolism due to the thermic effect of food, which is how much energy you burn just to digest it. Protein has the highest thermic effect of all the macronutrients. (Protein, Carb, Fat)
Some good sources are eggs, chicken breast, turkey breast, fish, shellfish, dairy products, lean beef and pork. Whey protein powder is also a great way to get added protein in your diet, but whole foods are preferred.
You don't need to eat a lot of animal proteins to get lean and muscular. Many vegetables also contain protein, but are not considered 'complete' because they are low in some of the essential amino acids. However, if you combine a plant source with a grain that has the missing amino acid, you get a complete protein. Rice and beans are a good example.
Okay I did it!!! I completed "the challenge" workout! I was really worried about this workout because you know, push-ups and pull-ups??? But they were just normal, not like those dive-bombers or anything - whew! I did use bands though...like I could do a pull-up. Ha!
For this workout, you pick a number at the beginning for how many pull-ups and push-ups you are going to do. Then, you try to reach/surpass that number each time. You do a set of pull-ups (example: chin-ups/close-grip, etc.) then you do a set of push-ups (example: military/wide, etc.) Then after you repeat that set, you rest and then start a new one. I started really low on my numbers, because this is seriously my weak zone, right here. :)
Halfway through I actually upped my number on the pull-ups because the bands are easier, but I did all the push-ups on my knees and they were still hard! My goal is to keep doing the push-ups on my knees until I can get a really great range of motion, and I feel a little stronger. Then, I will pick a new number and start on my toes. I know they say you should start on your toes and then drop to your knees to finish the reps....but with this workout, I think I would burn out too fast that way.
Overall, I really liked this one!! So much better than I thought it was going to be! haha :) My goal by the end of X3 is to be able to do a full pull-up. (Or two.)
And please, please, please....can I look like Alice??? She's my hero! :)
Actually I really liked this workout. When Tony created the workout schedule, he put the yoga in a perfect spot - right in the middle of the week when you just need a break and that extra stretch! I felt my upper body was still a little stiff, so it was nice to go into all those vinyasas. I used to have such great flexibility when I was younger, and a dancer. It's sad to see how unflexible I am now.
Tony Horton always says that yoga is the "fountain of youth". It really is - I totally admire people who are really good at yoga. I know that it's all about the breathing and mental clarity, but for me, I just really want to be limber again and to really be able to stretch out my muscles when I need to.
As with the other X3 workouts, I know I will get better at this, too! I think it's a workout people tend to skip because they think it doesn't really do much for you, but you definitely can feel a difference when you do it regularly. It's a tough workout!!
Okay, day 2 is done! BOOM!! Today was Agility X. This workout was really fun, but a lot more sweaty than yesterday's was. Woo hoo!
For this workout, you make 2 big lines on the floor with tape. Then, there are a series of drills and plyometric moves that utilize these tape lines. One that I really liked Tony would call out right, left, cross, forward or back & you would kind of run over to it & put your hand on the floor. It got a little crazy, like a fun simon-says game. :) My only issue with this, and all the X workouts, is that Tony doesn't tell you things in mirror image. I got so used to it with Chalene Johnson, and I think most other trainers do it too. So you either have to do your own thing, or just not look at the screen and follow the cues.
There were more push-ups and plank moves - my chest & abs were screaming from yesterday's workout! And there were lots of lunges,shuffle runs, leaps and hops.Very high energy!
Tony describes it as "30 minutes of pure joy and awesomeness!"
Speaking of Tony Horton.... if you have ever done an X workout, you know about Hortonisms. Here are a couple fun ones from this workout:
"Gosh, I wonder if I can get a good workout in 30 minutes? Not on the elliptical, you can't!!"
"It's called Ring Around the Posy, just like when you were a kid, but more fun & more sweaty!"
Obviously, this is another workout where I can't wait to see some improvement! This program is definitely for ANYONE - even though it's tough, you can totally modify the moves and go at your own pace. On the other hand, if you are super fit and in shape, you would be able to do all the moves, so you could concentrate on going deeper, or higher, or faster and still get an AMAZING workout!
Well, I can't believe I am actually saying this, but I can't wait to do yoga tomorrow! haha :)
Day 1 of P90X3 is in the bag! I am doing the classic schedule, and today was Total Synergistics. Holy cow that workout was hard! And not hard like Insanity, dying-to-catch-your-breath-laying-on-the-floor-drenched-in-sweat type hard. This was like, trying-to-figure-out-what-the-heck-I'm-doing-my-body-can't-do-that type hard.
Some of the exercises like the "crawly plyo push-ups" and the "chin-up circle crunch" took me a few tries to figure out the modified version, since there was no way I could do the regular one. I have like zero upper body strength. It's sad, really.
Overall though, I really like this workout. I could tell that my core was really getting worked, which is so great. There were also quite a few one-legged balance moves, and some upper body weight-lifting exercises. The only time I really felt my heart-rate pick up was during the "3 hop press" where you do 3 hop squats into a shouler press with one-leg raised.
Since there was such a learning curve with this workout, I'm not really sure how much I actually got out of it today. It will be great when I can see some improvement in this one. I WILL beat you Total Synergistics!!
Also, here is my meal plan for this week. I tend to eat the same things most of the day, and only really change my dinners up. I am pretty boring, but if you need ideas, this might just help you. :)
Its January 3rd...How many times have you made it to the gym already? Are you planning to start on "Monday"? Do you have a work out buddy? Will you have your meals planned out and ready for the week? How many of you will drop out after a couple weeks and never reach your goals?
I used to be just like that. I would start working out, which in my case meant "run on the treadmill" and "do a few sets of weight-lifting". I would try to eat healthy, and I would usually lose a few pounds. Then life would get in the way, and I would end up quitting because I didn't have anyone to keep me accountable. The weight would creep back up, and I would start all over again.
Then I joined my first "Challenge Group". I had no idea what it was, but I was ready to do whatever it took to get in shape FOR GOOD! Turns out, a challenge group is an online support group consisting of people who also want to get in shape and eat healthy. The main difference is you get MOTIVATION, ACCOUNTABILITY, and SUPPORT while you complete a Beachbody program. My coach helped me with my meal plan, I started drinking Shakeology every day to help with cravings and give my body the nutrients it was lacking, and I had new friends to cheer me on when I felt like giving up. It was absolutely TERRIFYING to take those before pictures - but it helped a TON because I knew I HAD to get results so I could replace them with my after pictures. Also knowing I had to report in to the group every night, helped keep my eating on track. It was so scary, but it was the best thing I ever did.
So I PERSONALLY invite YOU to stop the cycle of the gym membership that is destined to start collecting dust next week and join my January New Year New You challenge group THIS MONDAY January 6th!! Make THIS the year that you stick with it and get healthy!!
It's totally private, so no one else can read our posts. Right now, we are writing down our goals, setting up our meal plans, and getting ready to take our before pictures and measurements. (Which you don't have to share, yet.)
I will be doing P90X3 along with a few others, but we also have challengers who are doing ChaLEAN Extreme, and Insanity!
I will also be blogging about my X3 experience, so make sure to check back for that. I have read through the program and nutrition guide and I have to admit.....I'm a little scared!! haha
Here's to the best year EVER!! Good luck everyone! :)
It's out! X3 is officially here! I'm so excited, can you tell? One of the first programs I ever did was P90X and I LOVED it! I wish I still had my pics, because I saw some AMAZING results! In fact, I loved the results I got so much that I would try to do another round over and over again, but each time I tried I would quit just as fast. Want to know why? The workouts were soooo long! I just never could commit to that much workout time - I have waaay too much going on in my life.
Sound familiar??
Well guess what? X3 is only 30 minutes a day! Just like T25, you really can't argue your way out of that one in the mornings, right?
Here are the most common questions people have about P90X3:
What is muscle acceleration?
In P90X the focus was all about muscle confusion, which introduced a variety of workouts to keep the body from plateauing. P90X2 is about muscle integration, which engages all of your muscles with every move to keep the body balanced. Now with P90X3, we have muscle acceleration. Studies have shown that the most dramatic changes in the body occur in the first 30 minutes of exercise. X3 is designed to maximize your time and keep every muscle challenged for a full 30 minutes without over-training any specific body part. Accelerated results - less time!
Do I need to do P90X and X2 first?
No! This is not a graduate program - anyone can do it. There are also modifications, so no matter what your fitness level is, you can totally do this program! :)
What equipment do I need?
Exercise bands will be all you need, and of course - your own bodyweight! If you have a pull-up bar, medicine/stability balls, or a yoga mat, it will make your workouts more enjoyable, but as Tony Horton says, not necessary.
What should I expect from the workouts?
There are 16 different workouts in the base kit. The workouts range from yoga and pilates, to weights and mixed martial arts. Each workout is 30 minutes long, but they will push you hard. As Tony says, "You don't get off easy, you just get to finish faster!"
How do I get it?
X3 will be released on my site, from there you have a couple of options. There will be an introductory price of $180 vs $205 for the Challenge Pack, which includes the 90 day workout program, the nutrition guide, program manual, schedule, 30 day supply of Shakeology, free 30 day club membership, free shipping, and a discounted price when you get the package. Or you can buy the program on it's own at $119.
Also, if X3 is purchased through me as your coach any time between December 10 - 31, you will receive an exclusive P90X3 baseball cap!
GoHERE and create your free account. Hurry - these will sell out fast!
Join my Exclusive P90X3
test group! I am only accepting a select number of individuals who
would like to get my support, motivation and accountability to start and finish
this program. The point is to get in the best shape of your life in 90 days!!!
I will walk you through every single step of the program using the nutrition
guide, the workouts and the 24/7 support of me as your coach in a private closed
group. I will teach you how to meal plan, prep, and set yourself up for
success! This group will begin on January 6, 2014, with pre-season starting December 30, 2013 and will run for 90 days.
Just in time for your New Year's resolution!!! Start the new year in the very
best shape of your life. Feel free to contact me anytime! coachbethclark@outlook.com https://www.facebook.com/beth.m.clark.7?ref=name#!/BodyRemodel
