The race goes not to the swift, but to those who keep running !
Which Body is Better for Health and Performance? Answer Join me at Beachbody.com-
See why power 90 was so successful at changing the in home fitness market.
Check out the creator of the most Intense exercise videos in the world Insanity and Asylum ! Shaun T !!
P 90 X The Extreme In Home Fitness program- Xmikew.com
Monday, January 31, 2011
Sunday, January 30, 2011
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 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
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
SHAKEOLOGY 3-DAY CLEANSE
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
DAIRY, or EXTRA SUGARS
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
½ cup of fruit (60-90 calories)-optional
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:Shakeology (140 calories)
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)
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)
8-10 oz of water
* weigh yourself on the fourth morning to see how much you lost !
Thursday, January 27, 2011
by Michael Kendrick
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
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
LaLanne’s legacy of fitness
ALTHOUGH WE DON'T NEED TO EAT EVERYONE DAILY, WE SHOULD TRY TO FIT THEM INTO OUR WEEKLY MENU !
EXTRA VIRGIN OLIVE OIL:
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!
Tuesday, January 25, 2011
Easy Carrot Soup Recipe (with Apples!)
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.
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.
Monday, January 24, 2011
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
Friday, January 21, 2011
Healthy Aging: 10 Tips for Staying Young
A positive outlook is the key to healthy aging
- Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them -- that is why you pay them.
- Keep only cheerful friends. The grouches pull you down.
- 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.
- Enjoy the simple things.
- Laugh often, long and loud. Laugh until you gasp for breath.
- 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.
- Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
- 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.
- 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.
- Tell the people you love that you love them, at every opportunity.
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 email@example.com.
Thursday, January 20, 2011
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.
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).
- Heavy Pants
- Military press
- Biceps curls
- Back scratches
- Lunge/ squats ( 4 times)
- Fly Pushups
- Back Flys
- Swimmer Press
- Open arm curls
- Kick backs
- 7-7-7 Pushups ( Ouch)
- 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!!
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 Beachbody.com. 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 Xmikew@verizon.net 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.
Wednesday, January 19, 2011
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..
Tuesday, January 18, 2011
Monday, January 17, 2011
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 !!!
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
Friday, January 14, 2011
Pure cardio tomorrow
Fit test #2 on Monday 1/17/11 !
Lost 6 pounds since January1 !
Thursday, January 13, 2011
Wednesday, January 12, 2011
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.
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.
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!
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.
Work out safely!!
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