Featured post 1

The race goes not to the swift, but to those who keep running !

Featured post 2

Which Body is Better for Health and Performance? Answer Join me at

Power 90 featured post

See why power 90 was so successful at changing the in home fitness market.

Meet Shaun T

Check out the creator of the most Intense exercise videos in the world Insanity and Asylum ! Shaun T !!

Featured Post 5

P 90 X The Extreme In Home Fitness program-

Monday, January 31, 2011

"5 Simple Rules for Eating Sugar"

Sunday, January 30, 2011

Cross Country

Okay it was much warmer today. 30 degrees and sunny. I got to the Concord Recreation Center at about
3pm and Cross Country skiied for about 55 minutes. The snow was so deep I thought I was going to lose my poles!
I was sweating so much it was running down my face into my mouth. I had to stay on the shorter track about 1/3 of a mile. The big track was not cut by skiis but it was cut by walkers and went all over the place. There was a nice lady on the short track with me and I lapped her twice. I encouraged her she was gliding nice, not just walking.

Anyways, the trusty old Timex Iron man said I averaged 140 bpm and 900 calories, not too shabby for an old man ( 50 +).
Good Cardio for Sure. I will go to Great Neck next weekend for sure .

Saturday, January 29, 2011

Running and Old age

Running author George Sheehan always was my hero in the 80's when I was a running fool. Here is an essay he wrote about getting older. I can relate, but we still get stronger, physically and spirtually!

Running into Old Age (by George Sheehan)

"What I have lost I can afford to lose. What I have gained is something I cannot do without."

I first came upon the aging process in a race.
I felt no sense of advancing years in my day-to-day activity. My work week was unchanged: I wrote, I traveled, I lectured. Some people marveled at my energy and endurance. It was my weekend race that finally told me I was no longer young.
The changes that come with age are subtle-but not to a runner. My 10-K time measures me quite accurately. Any change in performance dictated by age is precisely recorded in minutes or seconds on the digital clock at the finish line.
"Crumbling is not an instant's Act," wrote Emily Dickinson. And the physician in me knows that almost 90 percent of my liver has to be damaged before its impairment is apparent. The body has enormous reserves to call upon. But in the race, I call on all my reserves. I am operating at full throttle. The least diminution in function becomes evident.
The race, therefore, is the litmus test for aging. Long before anything else goes, race times signal the approach of the last stage of life. A look at my weekly race results will tell you bluntly that I am no longer middle-aged. I am now a full-fledged citizen of the country of the aged.
Three years ago when this happened, I refused to believe it. Running had been my fountain of youth. For years I thought it was inexhaustible, like the never-empty cup of coffee some restaurants offer. After I began running in my 40's, I quickly became 32 years old and stayed that way. Decades came and went, and I was still in my prime.
When my 10-K times slowed down and I began to run personal worsts instead of personal bests, I took stock. It was not age, I told myself. I had been 32 years old for the previous 20 years and did not intend to get older. All I needed was more training, some hills and speedwork, and I would be back to my best.
I took up arms against age. I increased my training and within a single Thanksgiving holiday ran four races. Each race I ran a little faster than the previous one, but never near the times I had registered the year before. And I was no longer in the top third of the field-now, I was well back in the second half of the pack.
How did I feel about all this? Terrible. And don't remind me that most people my age have run up the white flag. Do not tell me I can still outrun the average person twenty years younger than me. Do not point out that age has compensations that will more than pay for the lost few minutes in the race.
I am rebuilding my life on those thoughts. But first, help me bury the runner I once was, and then we can talk about what the future holds.
Apparently, it still holds plenty. My initial depression has receded. I realize now that there are more things at stake than setting a personal best in a road race. I can even answer truthfully (and this is the most difficult part) when someone asks me, "What was your time, Doc?"
My times continue to get slower and slower. And, therefore, the "me" that I am is different. But the me that I am has developed insights and wisdom that I did not have before. What I have lost I can afford to lose. What I have gained is something I cannot do without.
The race, however slow my times, remains an ever-changing learning experience. Whenever I race, I learn something new about myself and those who race with me. I will never be 32 years-old again, but it no longer matters, because I've learned that winning doesn't matter, it's running that counts. And when I push to the limit, I am a boy again-an untried youth listening to the wisdom of my body.

Copyright © The George Sheehan Trust

Friday, January 28, 2011

Shakeology Cleanse

Shakeology Cleanse

The Shake Cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast & effectively in a healthy way. Please share your success in just 3 days!

Mission: To help as many people become healthier from the inside out. Internal health is the foundation to external beauty.

Products:  Chocolate or Greenberry Shakeology


The basics are as follows

3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 or 2 pieces of fruit a day
1 salad for dinner
Only white grilled protein in salad
Only Low Fat Dressings.
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
The fruit was optional, and I actually discouraged it some of you will need the calories where others would not.
Power workout participants (Super Conditioned- not the weight challenged) are recommended the greater calories.
*** For maximum results NO additives.
I also said NO DIARY products at all for maximum results, no almond soy or rice milk,
Dinner salad was only WHITE GRILLED PROTEIN. Poultry or fish.
REPEAT all 3 Days
1 cup of green tea
I used Triple Leaf Detox Tea
BREAKFAST:Shakeology 140 calories
1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:Shakeology (140 calories)
1 scoop
Add ice
10 oz of water
1 cup of green tea or a Detox Tea
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
DINNER:Salad Grilled white fish or poultry (roughly 340 calories)
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water

100 Doctors

* weigh yourself on the fourth morning to see how much you lost !

Thursday, January 27, 2011

P90X Demonstration Video

P90X Demo Video    

Zen of Fitness/ Tony Horton Video

 by Michael Kendrick

"Zen of Fitness"- Finding reasons why you want to be healthy and fit so you can stay that way forever.

To all,

     I hope everyone is having a great Monday. It was a long weekend at work and I am glad to finally be back at home.

     As a Beachbody Coach, there are several different things that I have access to that other's don't. A few days ago I was scrolling around the coach's office and found several different videos. Of course the one that caught my attention was "Tony Horton". His video was called "Zen of Fitness".

     As I watched the video, I began to take notes and thought I would pass those along to you.

     I realize that we are all under some kind of stress. Each of us have different things that stress us out. The key to this is how we go about handling that stress each day. I, for example, work 2 full time jobs. So it is really hard for me to find something that releases stress for me since I am hardly ever home. I woke up one day and decided it was time to change my health, because as much as I didn't want to admit it I was fat and out of shape and just not happy with myself. I had tried P90X in the past but never followed through with it. After going to a couple of house fires and having the older guys show me up when it came to job performance, I knew I had to change. I was completely exhausted before the job was even started.

     One of the things Tony talks about in the video is one of the reasons get into Fitness, is for a stress relief. I can definitely agree with that. I am now 5 months into the Beachbody programs. I never woulda thought that I could have last 5 weeks, not to mention 5 months. It is amazing how much better you will feel by just changing your diet and excercising.

     When I started p90x, the first time, my reasons for starting weren't the right ones. The main reason I started P90X in March of 2009 is to look good while on the cruise for my honeymoon. Yeah, that is all well and good, but the real reason I should have been working out was for my overall health and fitness. Since I have started this program for my health and fitness I have stuck with it like I am supposed to. It was no longer just to look good for others (who care's what other's think about us), but to feel better and so I can perform better with my job. It's kinda like going to Church. If you are going to Church every Sunday just to look like a "good Christian boy/girl" you're at Church for all the wrong reasons.

     Lke Tony says, FItness isn't just about the numbers on the scale. That is another reason I think people fail at their fitness goals is that they set unreasonable goals for themselves within a short period of time and when they don't reach that goal within the time frame, they just give up and say this isn't for me. Or another reason they fail is that "it's just too hard" and quit. When I went through Fire School, the excercises and drills we were required to do everyday were just down right difficult, and somedays seemed impossible. But if I had just quit school, I would not have the greatest job in the world. I wouldn't have been able to experience the things that I have been a part of like helping to deliver a baby, helping to get remove people from mangled vehicles and having the family say a simple "Thank You". I know that to some of you this may not seem like a big deal, but I take great pride in the things I have been able to do. I would never have been able to accomplish those things if I would have just quit. So even when our workouts get difficult, we should never quit because we will never know what "coulda' happened" and the results we could have received had we quit half way through the program.

     Just like I am sure you have heard it said many times before P90X or Insanity isn't just a 90 or 60 Day journey, but a lifetime journey.

Here is Tony's definition of the "Zen of Fitness"- Finding reasons why you want to be healthy and fit so you can stay that way forever.

I know there are times where we just don't feel like working out and think "I will never reach the results that I want". I am guilty of that myself. Remember that what all these programs require are DISCIPLINE!!! We will never get the results that we want sitting on a beanbag chair eating cheetos and Bon Bon's. Just remember that "nothing of worth will EVER come easy!!!!"

I started doing P90X back on 8-9-10. I completed 2 rounds of that and just got bored with it. I decided I would take on the challenge of Insanity which is awesome. I would recommend everyone trying it. I would definitely recommend doing at least 1 round of p90x to start with. But whatever program you are doing, "JUST DO IT!!!"

We all have our reasons for getting into fitness whether it be any of the Beachbody Programs or just going for a run. But whatever those programs are always be sure that at the end of the day, you can say that you did the best that you can.

I'll end with the following which are Tony's Law's of Health and Fitness
1) Variety
2) Intensity
3) Consistancy

If you are bored with one excercise , swap it up with another Beachbody program but make sure you are doing something at least 6 days per week. Sometimes it can be hard to squeeze in a workout some days, that just life. If you have a bad day with your diet, that doesn't mean you forget from that point forward. It just means that you will have to work that much hard the next few days to fix the mistake.

Feel free to email me at any time with any questions you may have.

Wednesday, January 26, 2011

Jack Lalanne

Derrick Z. Jackson

LaLanne’s legacy of fitness

By Derrick Z. Jackson
Globe Columnist / January 25, 2011
FITNESS PIONEER Jack LaLanne often joked that dying would wreck his image. LaLanne died this weekend at age 96, but it is our image we should be concerned about. Without him and all the exercise gurus he inspired, this flabby nation would be a lot fatter.
He warned us a half century ago that we were wrecking ourselves physically. In one of those grainy black and white clips from his television show, he walked over to an American flag and asked viewers if they ever stopped to think about what made the flag possible. He said it was “the tremendous thought, the sacrifice, the lives lost, the toil, the fitness that went into it.’’ LaLanne then added, “But now that we have too much of everything in this great land of ours, too many things are being done for us, we have become soft mentally and physically . . . We are going to be losing our place very sudden-like as a first-class power if something isn’t done radically to make the people more fit.’’
Tying fitness to patriotism was a stretch for an America still trying to understand the science of fitness. As retold in the New York Times obituary, LaLanne said, “People thought I was a charlatan and a nut. The doctors were against me — they said that working out with weights would give people heart attacks.’’ As recounted in a Los Angeles Times obituary, “When I first started out, I was considered a crackpot. The doctors used to say, ‘Don’t go to that Jack LaLanne, you’ll get hemorrhoids, you won’t get an erection, you women will look like men.’’
We still have not tied fitness to patriotism, even though Michelle Obama proudly lifts weights, runs on a treadmill, and works out in general every day. If anything, we went the other way. As the softening America slipped in global education rankings, the focus on standardized testing resulted in the elimination of minimum physical education requirements around the nation, including Massachusetts 15 years ago. According to a report last year from the Centers for Disease Control and Prevention, only 57 percent of all school districts required elementary schools to have regularly scheduled recess. By high school, the erosion of physical education is so severe that only 17 percent of American high school students meet current physical activity requirements.
“When children and adolescents participate in at least 60 minutes of physical activity every day, multiple benefits accrue,’’ the report said.
LaLanne was a living testimony to those benefits. When he was 15, he was the type of kid too many American youth sadly are today. He was a junk-food junkie, often ill, and possessing a violent temper. His mother took him to a nutrition lecture where LaLanne was asked what he ate for breakfast, lunch, and dinner. When he responded that all he ate was cake, pie, and ice cream, nutritionist Paul Bragg told LaLanne, “You are a walking garbage can.’’
LaLanne listened to Bragg and the rest was history, as far as LaLanne’s personal fitness industry goes. But in the last half-century of his life, the percentage of obese Americans has dramatically increased. In 1985, there was no US state above 14 percent in obesity. Today, nine states are 30 percent obese or more. Only Colorado and the District of Columbia are under 20 percent and just barely.
The best thing about LaLanne, for those who did listen, was that the former sugar junkie did not sugar coat the work it requires to stay fit. On his 90th birthday LaLanne told the San Luis Obispo Tribune, “I hate to work out. I’d rather take a beating. To leave a hot bed and a hot woman to go into a cold gym at five in the morning — that takes discipline. But I like the results.’’
Dying at 96 did not wreck Jack LaLanne’s image. He remains an inspiration to rebuild ours.
Derrick Z. Jackson can be reached at


Attached are the main SUPERFOODS that we should be eating for weight control and weight Loss!



Avocado contains a unique sugar called Mannoheptulose that has been shown to improve sugar metabolism. Avocado is rich in monounsaturated fats which have been shown to have positive effects on weight and health. Avocado has been shown to have cancer protective properties,
Egg whites are very beneficial for weight loss. Studies have shown eating egg whites promote an extremely low insulin response and release of the hormone glucagon, which triggers fat burning. The long digestion time of egg whites promotes increased gastric action and energy expenditure.

Extra virgin olive oil exerts numerous benefits on health and weight management. Extra virgin olive oil has been shown to burn belly fat and increase the rate of fat oxidation. Extra Virgin Olive Oil is one of the best sources of monounsaturated fats. It has been shown to reduce inflammation and aid healthy blood sugar metabolism.
Regular cod consumption has been demonstrated to induce weight loss. Dietary cod has also been shown to improve insulin resistance and reduce C-reactive protein.
Boiled artichoke has been shown to improve post meal blood sugar function. Artichoke has also been shown to reduce cholesterol and compounds from artichoke have been shown to reduce the symptoms of IBS syndrome. In rats, artichokes have been shown to reverse age related decline in motor function.
Pine nuts have been shown to increase the hormones Cholecystokinin and Glucagon Like Peptide-1, resulting in greater satiety and lack of hunger
Black beans contain a high proportion of indigestible carbs. These types of carbs promote low glycemic response, low cholesterol and decreased risk of colon cancer. In rats, black beans have been shown to improve liver fibrosis and protect against DNA damage.
Sourdough bread had been shown to aid blood sugar metabolism.
Grass fed beef differs significantly from corn fed beef in its action on human health. Numerous studies have shown grass fed beef improves cholesterol and blood lipid profiles.
Concentrated EPA/DHA oil has been shown to improve glucose metabolism, inflammation and improve mood and hormone balance.

Get Fit or get out!

Day 24 Insanity Plyometric Cardio Circuit

Day 24 at 5 am
I did the Plyometric Cardio circuit with my good buddy Shaun T.
It was a tough workout, I was interrupted by a bloody nose, nature calling , the dog and my wife.
some how I still really brought it and burned just over 700 calories !!!

I am loving these workouts , still a bit sore/tight in the back, but I am feeling the increase strength in my legs, core and overall health. Got to my profile page for my Blog address, I have a great synopsis on the Blog about Superfoods. Please Connect as a follower I would greatly appreciate it!

X Mike

Tuesday, January 25, 2011

Veggie Soup

Found this on a healthy eating site!

Easy Carrot Soup Recipe (with Apples!)

Easy Carrot Soup Recipe with Apple
I thought I’d share the easy carrot soup recipe I’ve been making a lot these days. I got big into making vegetable-based soups this past summer when I became friends with Jackie Wicks, co-founder of PeerTrainer. Jackie told me about how making big batches of vegetable soup were one of her secrets to making sure she got plenty of vegetable servings each day. As a busy working mom Jackie didn’t exactly have tons of free time to spend in the kitchen but having a big pot of vegetable soup in the fridge at all times saved the day when she was starving and needed a go-to healthy fast food to eat.
I don’t know why I never thought of the veggie soup thing myself, but ever since this past summer I’ve been on a major vegetable soup kick. I now routinely make a huge batch of vegetable soup (which only takes about 20 minutes) that lasts for 3 or 4 days and then when it’s gone I make a new one. This way I always have a tasty, ready-made veggie-rich dish in my fridge at all times. Sometimes I eat my veggie soup for breakfast, other times for a snack or along with whatever I’m having for lunch or dinner. I never get bored because I make a new recipe each time (which also exposes me to lots of different phytonutrients, antioxidants, vitamins, and so on.)
The veggie soup thing is something I wish I had thought up years ago because it really does save time and it really does help make sure you eat your veggies. And by the way, my easy carrot soup recipe below is incredibly versatile…it’s good enough to serve to company (I made it for our family Christmas dinner!) and it’s kid-friendly too. Plus it’s a great way to eat your fruits and veggies in one shot.
My easy carrot apple soup recipe is also dairy-free and vegan too. If you want to make it a bit thicker and heartier simply add some cooked whole grain brown rice (I prefer short grain brown rice) or a can of white beans (I like BPA-free Eden foods brand)  just before you puree it. The soup will keep nicely for 3 days in the fridge stored in a covered container or freeze it for up to one month.
P.S. And if you happen to be one of those people worried about the glycemic index and concerned carrots are “fattening” be sure to read my article on Carrot Nutrition 101

Easy Carrot Soup Recipe (with Apples!)

Yields 8 Servings
• 2 tablespoons extra virgin olive oil
• 1 tablespoon freshly grated ginger
• 1 medium-sized onion, chopped
• 1 1/4 pounds carrots, peeled and chopped
• 4 cups organic vegetable broth
• 3 Granny Smith apples, cored and chopped (no need to peel)
• 1 teaspoon cardamom
• 2 teaspoons raw honey
• Juice from 1 whole lime
• 1/4 cup hemp seeds (optional)
• White pepper, to taste
1. Heat the oil in a large heavy saucepan over medium-high heat; add the ginger and sauté 30 seconds. Add the onions and sauté 4-5 minutes, or until soft. Add the carrots, broth, apples, cardamom, honey, and lime juice. Cover, reduce heat and simmer until carrots are tender, about 10 minutes. Add the hemp seeds (optional).
2. Use a handheld stick blender to process the soup until smooth and creamy. Season with white pepper to taste. Serve warm or cold.

Day 23 CPR & P90X

I just finished Day 23 , Cardio Power and Resistance( also know as CPR),

That is a great workout , I am starting to get a better power jump and more of them , Due to my old knees being a little tender, I wear ace braces, just elastic on both knees ; seems to help if only physcologically. It is cool, my calories were higher than ever (over 700) and my heart beat average is up to 130( a large increase), which is neat as it counts the warmup , stretch, circuits and the cooldown.

Just Bring It and you will get results !
Thinking of doing a little chest and back tonight P90X !.

see you tomorrow

X Mike

Monday, January 24, 2011

Day 21 Insanity PURE Cardio Week 4

Okay I did Pylo Circuit Saturday and the Cross country skiied yesterday.
It was about 19 degrees and sunny, Wind was cold
I tries our my new Under Armour tights and long sleeve tee-shirt , wow do they keep you warm !!
I skiied for about an hour or 5 miles. Love IT !!
Plan to go to Carlisle next weekend and ski a real course!

Was a little bit ticked off that people are so rude they walk the ski tracks , make your own tracks!

Oh well live is good and we are lucky to have our health right?

Finished Pure Cardio this morning, Heart rate was higher than ever and the calories were lower, Does that mean I am in better shape? I love this workout !! 19 minutes of pure hell!
Probably did not move as much?
 I will need to do Cardio Abs after work
Peace & out


Sunday, January 23, 2011

Review of Power 90 by homexrcizer

Is the Power 90 Workout Any Good? Can You Lose Weight With It?

I’m about 9 weeks into the Power 90 program. This is a fantastic opener program if you are a couch potato and should get off the couch. But it’s not as detailed as I projected. I really think this is one of the best workout dvds. This is what you in reality receive.. .
In my Power 90 reviews you’ll see that Power 90 offers a set of 2 DVDs with multiple workouts on both that change with the progression of the program. There isn’t an abundance of diverse workouts but they are valuable nevertheless. I ruined the exercise band at the first workout. It certainly doesn’t help that I’m 6 ’3″, so it was probably because of the space the band had to lengthen, but I have been using free weights and I figure they perform superior |. I slightly wish that the line up was more wide-ranging. The free weights though do afford enhanced range of resistance. The bands get harder to maneuver as they are stretching so the first few inches is easy, but the last few are difficult.
You use the number one DVD in the Power 90 workout for the initial half of the course, and the second DVD for the subsequent half. I was so unsatisfied that there are just two training sessions each half. So past the initial week, it is somewhat routine switching amongst no more than a few different routines.
Keep in mind still that a more progressive version of this workout is obtainable with P90X. Power 90 is absolutely geared towards person’s beginning their training voyage.
Both Power 90 workouts are 30 minutes, but that includes stretching, rest and cool down periods. Whereas a 20-minute workout might be perfect if you are a couch potato, it occurred to me that again this is a great program and I’ve been able to drop quite a bit of weight in that time frame. I break a sweat doing cardio routing on Power 90, but seeing as it’s only 20 minutes I get to get on with my day. The Abs program is worth about 5 minutes of abdominal exercises following the cardio DVD, and Power Yoga is also a part of cardio.
Tony Horton is good and not as tacky as some trainers that I’ve seen. All in all I’d highly recommend the Power 90 program to someone that is sincere in relation to losing some weight or fat and is agreeable to put the time in.
To see more about this and other great workout dvds visit

Friday, January 21, 2011

Healthy Aging: 10 Tips for Staying Young

Healthy Aging: 10 Tips for Staying Young

A positive outlook is the key to healthy aging

By , Guide
  1. Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them -- that is why you pay them.
  2. Keep only cheerful friends. The grouches pull you down.
  3. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. "An idle mind is the devil's workshop." And the devil's name is Alzheimer's.
  4. Enjoy the simple things.
  5. Laugh often, long and loud. Laugh until you gasp for breath.
  6. The tears happen. Endure, grieve, and move on. The only person, who is with us our entire life, is ourselves. Be ALIVE while you are alive.
  7. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
  8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.
  9. Don't take guilt trips. Take a trip to the mall, even to the next county. Travel to a foreign country, but NOT to where the guilt is.
  10. Tell the people you love that you love them, at every opportunity.
And Always Remember...
Life is not measured by the number of breaths we take, but by the moments that take our breath away.
And if you don't send this to at least 8 people, who cares? But do share this with someone. We all need to live life to its fullest each day.
This healthy aging advice has been published widely on the Internet but not attributed to anyone. If someone knows who wrote these wise words, please email
This page has been optimized for print. To view this page in its original form, please visit:
©2011, Inc., a part of The New York Times Company. All rights reserved.

Thursday, January 20, 2011

REVIEW- Power 90 Sculpt Circuit 1&2

POWER 90 Sculpt Circuit 1& 2.
Okay I promised a synopsis on Power 90 , Sculpt Circuit 1& 2.
This is the first Power 90 workout, I started this Video in Nov 2009, at about 40 pounds heavier than I am today and I just about died!

I loved this program!!

I  did this program for about 30 days ( along with Cardio 1&2) and then moved on to Sculpt 3&4.
Power 90 is a 90 day program, 6 days a week, rest on Sunday.
To Summarize:
In the Video are Tony Horton , Shawn and the lovely Lisa, more on her later.

This Video is 29 minutes . He starts with a few minutes of stretching, this is very important for any and all exercise.
Then they go into the following  routines:
You can use dumbbells or resistance bands.
Just as a reference I started with15 pound dumb bells, obviously most girls will use less.
 Do what is comfortable for you.
Tony Horton always tells you 8-10 reps for size (men), 10-15 reps for definition( women).

  • Pushups
  • Heavy Pants
  • Military press
  • Biceps curls
  • Back scratches
  • Lunge/ squats ( 4 times)
Stretch Break

  • Fly Pushups
  • Back Flys
  • Swimmer Press
  • Open arm curls
  • Kick backs
  • Lunge/Squats
Stretch Break

  • 7-7-7 Pushups ( Ouch)
  • Lawnmowers
  • Shoulder flys (use a light weight)
  • Biceps curls (7-7-7) 21 total - (Ouch)
  • Dips ( use a chair)
  • 3 parts squats and you are done!!
Final Stretch for about a minute( should be longer)

This workout is usually done on Mondays, Wednesdays and Fridays.
Cardio 1&2 and Ab 100 are usually done Tuesdays, Thursday and Saturdays,
This review is next .

For Best results, workout in the morning, follow the diet plan, take your supplements and join an
on-line thread on Team Look under categories/Power 90 / starting ...? and you can usually find a group that is starting the same time as you. This is helpful in support, teamwork and advice from people working out at the same time as you on the same program.
You can reach me at if you have any questions on friend me on Team Beachbody
my screen name there is XMIKEW, you can contact me there on the BB mail system.

Good luck

X Mike

Wednesday, January 19, 2011

Pure Cardio & Cardio ABS

Day 17 Done

Did Pure cardio & Cardio ABS  this morning , was not up to snuff, but definitely feeling better with the heart rate recovery and my wind ( VO2 max).

I have lost 7 pounds since January 1- Diet is perfect and I am working to get my wife more involved. Told her this morning that weight loss and gains in fitness are very hard and take a lot of work, sacrifice and diligence..
Rock on


Tuesday, January 18, 2011

Pylometrics Cardio Circuit

I love this workout, it is at a point where i can do the entire video, good progress in two weeks!
710 calories !
Dig Deeper

Monday, January 17, 2011

1/16/11 Cross Country Skiing

I have not gone Cross country Skiing since I moved to New England from my hometown ; Buffalo, NY.
No good excuses, just never did it...
So I finally went out yesterday and put on the thin boards.
Loved it , snow was very deep, wind was cold, but as you can see from the pictures it was a beautiful day.

Go out and enjoy the fresh air!!

It is your LIFE , JUST LIVE IT !!!

Fit Test week 3 Insanity

WAY TO BRING IT !!!So I ran on Friday night at the Gym, did 3 miles, felt good
Pure Cardio & Cardio Abs was Saturday
Sunday I cross country skiied at Concord recreation center, wow lots of snow!!

This Morning Fit test

Here are my Fit test results for week 3 :

1)Switch Kicks 63(+2)
2)Power Jacks 65(+2)
3)Power Knees 120( +15)
4)Power Jumps 50(+12)
5)Globe Jumps 11(+3)
6)Suicide Jumps 15(+1)
7)Push up jacks 32(+2)
8)Low plank Obilques 50(+7)
Ready to put another hole in my belts, LOVE IT!

Saturday, January 15, 2011

Pure Cardio

Done !!
End of Week 2
Posted by Picasa

Friday, January 14, 2011

Day 12 Insanity Cardio Power & Resistance

Love this workout , The pushups are intense. I actually burnedan all time high 740 calories this morning . Pretty good for a 39 minute workout. Abs are really feeling the concentration sqauts lunges and level 1 drills.

Pure cardio tomorrow
Fit test #2  on Monday 1/17/11 !

Lost 6 pounds since January1 !

Thursday, January 13, 2011

Day 11- Insanity Cardio Recovery

Okay I did Cardio Recovery today. It did not go well , need my chiropractor but he canceld due to the snow yesterday. Going to do some Yoga later today.

Wednesday, January 12, 2011

Fat Burning vs Sugar Burning

I finally understand why it is so hard to lose weight, at my age.

Here is a good article by Jenni and Nathan Oakes of Burst Club

They explain why HIIT(High Intensity Interval Training) is so effective for losing weight, fat, and toning up, and it even can assist with increases in muscle size and definition.

Nathan & Jenni Oakes – BURST CLUB
Fat burning is a topic that gets much coverage from mainstream media. However, for all of the gimmicks and headlines claiming to turn the body into a fat-burning machine, the reality is that we are in the midst of an ever-growing obesity epidemic. What we are currently doing clearly is not working. This is due in part to the general population being unaware of the factors that influence the body’s ability to burn fat. The body can do one of two things with fat - burn it or store it.
Someone who primarily burns fat for fuel during the day is termed a "fat burner;" this is ideal.
On the other hand, a "sugar burner" is one who burns sugars for energy during the day.
The body responds to a sugar burner by storing fat. Herein lies the problem: far too many of us are primarily burning sugars throughout the day, which is a prime reason why our bodies are accumulating excess fat!
Several factors influence whether an individual is either a “fat burner” or a “sugar burner.” We are going to focus primarily on two opposite types of exercise - cardio (aerobic) and burst training (anaerobic), and how exercise type can largely determine which type "burner" you will be.
The "Fat-Burning Zone" Myth Unraveled
Research shows that when you do traditional cardio or aerobic exercise (LILD), hormones are released that signal the body to burn fat for fuel. Have you ever been told to get into your “Fat Burning Zone?" This target zone is so widely recommended that even fitness equipment like treadmills and elliptical machines are labeled accordingly. Although being in your fat burning zone for 30-45 minutes may sound like a great thing, science has proven that, under the proper circumstances, our bodies actually have the ability to burn fat for hours following exercise! Let’s take a step back from traditional thinking about our “fat burning zone” and look at the overall picture that has been painted for us through the extensive research of exercise physiologists.
While it is true that you burn fat during a cardio workout, there is a costly downside. Whatever the body burns for fuel during a workout, the opposite will then be burned following a workout. Furthermore, after a workout, the body responds by storing the fuel (fat or sugar) that was burned during the workout in order to refuel the tank (1).
Simply put, when it comes to:
Burning : Whatever you burn during a workout, the body responds by burning the opposite following (i.e. if you burn fat during, you will burn sugars later; if you burn sugar during, you will burn fat later)
Storing : Whatever you burn during a workout, the body responds by primarily storing the same following (i.e. if you burn fat during, you will store fat later; if you burn sugar during, you will store sugar later)
Traditional cardio training causes the body to respond by burning fat during exercise. The body has an innate memory which tells it to “hang on to” the fuel it will need to prepare it for the next bout of exercise. In other words, burning fat during a cardio-type workout signals the body to respond by storing fat and burning sugar for hours afterward in order to prepare for future similar workouts. This type of person is termed a “sugar-burner” because their primary source of fuel throughout the day is sugar, while the body conversely hangs on to fat.
Regardless of the hours spent doing aerobic activity, "sugar burners" may often feel that they are not getting very far in their noble efforts to lose weight. This is because their long-duration workouts are actually working against the very thing they are trying to accomplish! Sugar, or glucose, is stored as glycogen in the muscles to be used as fuel. When the body is primarily in a sugar-burning state, it is constantly drawing stored sugar from the muscles. Using up your sugar stores causes muscle breakdown as opposed to building lean muscle (2). Lean muscle is vital to having a high metabolism (3). If one ever desires to see their metabolism restored to properly burn fat, it is essential to stop the cycle caused by being a sugar burner.
In comparison to cardio training, burst or sprint training triggers the body to burn sugars for fuel during exercise, and then burn fat afterwards. With any high intensity, anaerobic type activity, the body does not have time to get into fat stores for fuel. It needs quick energy to fuel the workout, thus it draws upon sugar stores. Those who burst train are termed “fat burners” because their bodies are in a state of fat burning for the majority of the day due to how the body responds to this type of exercise. One study showed that only after short, intense bouts of exercise is the body able to draw upon stored fat for fuel (4).
When scientists compared traditional cardio (30-60 minutes aerobic exercise) to sprint training (20-60 second anaerobic sprints) they found burst training burned the same calories in 1/15th of the time. Scientists also showed that the body will burn fat for up to 24 hours following a burst-style workout (5). Additionally, more lean muscle is built and more calories are burned through burst style training (6-9). This means that you can literally burst for minutes a day, yet burn fat for the rest of the day! I don’t know about you, but I would rather be a “fat burner” for hours, as opposed to only minutes!
In summary, conventional cardio training, which promotes fat burning during a workout, is actually ensuring fat-storing following a workout (“sugar burner”). On the other hand, burst training requires that you burn sugars during your workout, thus ensuring fat-burning afterwards (“fat burner”).
So if you desire to stop storing fat and become a lean, mean, fat-burning machine, consider the research that proves adding burst training into your routine will re-program your body to burn fat throughout the day!
Remember, in order to build lean muscle and achieve optimal fat loss, exercise should work for you rather than against you!!
1. Teta, J & K; Hormonal Weight Loss: Is There Such a Thing as the Metabolic Affect: 1
2. Vollestad, N.K. et al. Glycogen breakdown in different human muscle fibre types during exhaustive exercise of short duration. Acta. Physiol. Scand. 1992; 144(2): 135-141.
3. Cunningham JJ. Am J Clin Nutr. 1980 Nov;33(11):2372-4
4. Romijn, J.A. et al. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Am. J. Physiol. 1993; 265(3 Pt 1): E380-E391.
5. Journal Medicine and Science in Sports and Exercise; Burst Training Burns Fat for 24 Hours;1996
6. Brockman, L. et al. Oxygen uptake during recovery from intense intermittent running and prolonged walking. J. Sports Med. Phys. Fitness. 1993; 33(4): 330-336.
7. Bahr, R. et al. Effect of supramaximal exercise on excess postexercise O2 consumption. Med. Sci. Sports Exerc. 1992; 24(1): 66-71.
8. Bahr, R. et al. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism. 1991; 40(8): 836-841.
9. Broeder, C.E. et al. The metabolic consequences of low and moderate intensity exercise with or without feeding in lean and borderline obese males. Int. J. Obesity. 1991; 15: 95-104.


Crosstraining shoes
A lot of people that I post with have asked about the proper shoes for the Cardio parts of P90X and all of the Insanity workouts.
I recommend a good crosstrainer, Here is one I use, It is the 160 TA by Asics

It has good Gel cushioning and great lateral support.
Be sure to rotate in new shoes every 3-4 months as the EVA breaks down quickly.

Work out safely!!


Day 10 Insanity
Pylo Cardio Circuit
okay this was a breakthrough day for me
I was a bit discouraged as my workout yesterday was so-so, maybe a 2&1/2 out of 5. Knees were sore and I felt really old( not me ha-ha). I was able to sleep in due to the snow this morning and I had an extra cup of weak coffee( 1/2 &1/2).

Anyways I brought it really hard and felt I kept up with Shauns peeps pretty well.
Burned almost 700 (HRM watch is a bit high), and my knees feel a lot better. Okay back to work
maybe I will go crooscountry later if the roads are clear . Loving life
Work out people, it pays off HUGE !!

Peace & out

X Mike


Twitter Delicious Facebook Digg Stumbleupon Favorites