This past Sunday(May 2, 2010) did my first ever 10k run.  Was at the Heart of a Spartan event which was it’s first year running.  There was an amazing turnout of people.  Around 1500 alone in the 10k and 2500 in the 5k event.  The support of the people, the volunteers and everyone involved made it a great event.  I ended up completing the event in 52 minutes and 17 seconds. Averaged 8:21 minute miles.  Considering I had not run this length only one other time, I felt that it went awesome. I had hoped to below 53 minutes and I did it. 

I had only run in a 5k event previously down in Dearborn (Martian) and it was an amazing experience.  Definitely different than running alone on a track or outdoors.  You have all this energy and excitement from the people around you as they get ready to partake on this amazing journey.

The 10k was wrapped around the campus of Michigan State University, my alma mater!    To set the stage, it was a pretty normal day.  The only big issue was the rain.  Now I had been training by running outdoor is somewhat ‘ideal’ weather and situations.  So running the rain was definitely a new experience for me.  One that well I have a new found respect for. It wasn’t too bad initially. One thing I will remember for next time is to not wear glasses or definitely get some contacts and wear.

The other thing is to get a better shirt one that fits tighter. it had way too much movement and caused some soreness which was very distracting throughout the race. So we live and learn and move on. But I still enjoyed the event and will be there next year as well.  Hopefully no rain. :)

So what got me motivated to get running this past winter? Simply said, my new found energy, my new found desire to continue my quest to get healthy, stay fit and challenge myself. I owe it to myself making the decision to press play, workout and eat healthy. If I hadn’t started P90x back in January of 2009 and laid down the foundation of good eating, hard work there’s not telling where I would be today.  With the added rounds of Insanity, healthy nutrition and Shakeology I’ve kept my activity levels going, my workout schedule on track and loving every minute of it.

I’m excited to keep on running and see where it goes.  It’s been fun and I hope to keep pushing myself. Each month I hope to do some sort of race, whether it be a 5k, 10k or maybe something longer down the road. Looking to up the ante with a potential Dances with Dirt event in September.  Check it out. Should be fun.

Many new products(TurboFire, Body Gospel, P90xNext, Insanity Asylum) coming down the pipe from BeachBody that are going to rock your world. More to come on those. Any questions on my journey or how I can help you reach your fitness goals and have your own journey, contact me.  It’s fun, takes dedication, but is well worth the hard work.

Decide. Commit. Succeed.

Tony Horton is the creator of P90x.   A great 90 day workout program that will take you through a total body transformation like none you’ve seen before.    Below are his 11 laws of fitness.  I will go through each one individually more in depth over the coming weeks.  I think you will find that they are simple concepts that really make sense. I personally look at them as a basic guide to doing what is right to being successful in our quest to be healthy!

Variety. Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.

Intensity. YOU'RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to "Find the Line." Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.

Purpose. Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community have purpose in our lives. If you had never found Beachbody, you might be right back where you were isolated, with nothing to share, no purpose, because you weren't doing anything with anyone.

Reality. Why do we want life to be different than it is? Why do we think about who we were and who we're going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It's the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.

Sports. Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING - from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of "can do" instead of "look like." Sports are fun and help develop balance and coordination which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!

The Plan. SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we've got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That is cool!

Sleep (and stress). Stressed out, sleep-deprived people don't eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.

Loving It. Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn't. If you get part way through P90X and it's not your cup of tea, then stop, and do something else. Something's got to bring you back day after day, week after week. Love it (tolerate it) or leave it.

Flexibility. Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.

Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.

So my latest journey has begun.  Day 1 of 90 was Monday.  The workout was from Tony Horton’s One on One program called Thirty Fifteen.  Basically this is a pretty straight forward routine, where you’ll be doing 30 pushup’s and 15 pull-ups for 24 exercises!  Lasts about an hour. 

I did a little video log for your viewing pleasure here. 

I’m excited to be back in the realm of working the body with some resistance.  It’s been about 2 months since I’ve done any resistance training and really want to step up the game in that department.  I really want to start working on gaining some more lean muscle mass while still reducing the body fat.  As long as I am gaining some muscle, not worried about any weight gain that might occur. 

I was totally spent after the workout.  Let me tell you my arms were like total noodles by the end.  But I loved every minute of it getting in there and throwing down a ton of pushup’s and back on the pull-up bar.  So I'm sore today, glad I used my recovery drink last night or I’d probably be really sore by now.  Wonders of modern science. 

One thing you really have to do is focus on your form during this workout.  you can easily whip out 30 pushup’s if you aren’t doing them right.  And in the end it isn’t going to benefit you at all.  So for both pullup’s and push-up’s focus on form. If you plan on doing this workout, adding it to your program, i would highly suggest you get push-up stands.  You’ll get greater range of motion and will see bigger improvements overall.  Additionally they do help with your wrists if you have any issues.

If anyone is interested in the Tony Horton One on One series, Insanity, P90x, or any other BeachBody product, let me know.  I would be glad to help get you started or discuss your options.  You’ll usually find me each night in WOWY, around 9pmEST as buddyname, KevinPrice.  Let’s chat, contact me and figure out what works for you!

KP is out! Get fit!

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

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

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

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

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

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

So many times, you hear the stories of people getting all excited to start their workout routines, and just seem to falter off.  You get pumped and motivated, start by buying some new shoes, workout clothes, get that gym membership started and start going.  You try to make some decisions on the type of workouts your going to start doing.  Whether it is some weight routine, some treadmill or elliptical workout.  Then you decide on how many days a week you’ll go and what time of day.  Rock on, your ready to go.

It starts out great.  You go on the days you decided, putting in the hour or so of time that you dedicated and things are looking good.  You make a conscious decision to try and eat better, watching them calories and cut back on the ‘bad’ foods you were eating before.    All of a sudden, an obstacle of some kind gets in the way. Or maybe, you are forced to take a day or two off because of some crazy work schedule or travel plans.

So what happens next?  What happens to us mentally that allows something to get in the way of keeping up with your fitness/health/life goals?  Is it a lack of motivation? Is it a lack of finding the right routine that really keeps your interests peaked? Whatever it is, it happens. I did the yo-yo workout thing for ages.  Go for a month and then just stop one day.  No real reason other than the lack of desire to get in the car and drive.  Especially when it got cold out.  I couldn’t muster the energy to go to a gym and stick to the routine.

So what can get us back on the wagon and stay on it?  What are those factors that really get people to stick to something that they need to do.  Or what breaks them of their ‘bad’ habits that they have so often fallen back to when they stop doing the right thing.  Each person person is different. We are all wired somewhat differently, so it takes different motivators for each and everyone of us. 

Let’s list some things to get you back on the wagon if you’ve fallen or feel like you are beginning to waiver.

• Set Goals - If you set goals your more likely to succeed. Your more likely to want to reach them if you see them on paper.  It creates accountability!
• Variety – Variety is the spice of life they say right? If you create some variety in your workouts, you are less prone to want to stop. less chance that you will find a reason to not reach your goals.
• Track it  - write it down.  Use a website, such as WOWY.  Use a fitness log to journal your adventure. Treat this like you on an adventure of a lifetime. Because it is.  This isn’t some simple 1 day, 1 month thing.  It is a lifetime lifestyle change for the better.
• Support/Motivators – find a family member, a friend, or a support group of people that have the same dreams, goals, aspirations about their health.  There is nothing better than helping one another achieve results.
• Have Fun – to play the game, you have to have fun.  Why else do it.  it shouldn’t be a second job or work.  Enjoy it!

If you’ve fallen off the wagon once or twice, it happens.  You just need to find out what works best for you, to keep you motivated day to day to get it done. Working out shouldn’t be a chore, shouldn’t be something that you feel ‘forced’ to do. Working out, getting healthy is a natural extension of your everyday life and activities.  Make it a part of it. Get your family involved and you will all find out that you are living a happier life full of excitement and energy.  It’s never too late to start.  Never let anyone say to the contrary that you can’t get yourself back into shape, that you can’t be happy!  Everyone has that right and capability.  Just have to find it. 

Contact me, and I would love to help discuss what you want to do, what your goals are.  I’ve used P90x and Insanity so far as the guiding forces to my fitness and healthy lifestyle change, in 8 months I have transformed myself both physically and mentally.  I can guarantee you that they work.  I can 100% say with certainty that you will see results if stick with them.  There is no reason that you can’t find success either.  Join me in the revolution that we need to make our lives more enriched.  It’s a two way street. You give it the due attention, and it will give you back the same if not more in results.

SO, yes, in fact It is DONE.  Round 2 completed. My P90x Round 2 Hybrid consisted with a  little of P90x, P90x Plus and the Tony Horton One-on-One workouts.  I loved every minute of it.  And I would recommend any of the workout programs to anyone that is interested in getting themselves into shape and on the track to a better lifestyle.  I really do enjoy discussing fitness and how it has changed me and can change you.  I'm learning something new everyday, and we can certainly learn together..  Contact me for details about any of this.  I think I can help.

• Took a Rest day 

• Tony Horton - One on One - Medicine Ball Cardio - 29 minutes, 400 calories
• Biking, 30 minutes 440 calories
• Tony Horton - One on One THirty/Fifteen

• P90x Chest and Back

So when it comes to working out, you can use really just about anything to assist in creating that extra burn, or assisting in doing a push-up or pull-up or you name it. There are so many different contraptions out there to ‘aid’ in the pursuit of getting fit, it is pretty crazy.  Most i would say personally are not worth the attention.  However, I would say there are a few key items that you could/should use.  Now mind you, when I started out, I used nothing other than a couple soup cans to add a bit of weight. I just wasn’t sure I was going to stick with the program.  The key is finding what works best for you.  Take the first week or two and see what works best.  There is absolutely no reason to be spending extreme amounts of money on ‘tools’ when only a few are needed if even them. Push and Pull.  Simple as that and you’ll see results.

1. Pull-up bar of some fashion. 
2. Push up stands (Nike, bought them at the local sports store)
3. heart rate monitor (Sportline)
4. sweat bands (generic)
5. Bands (http://www.ripcords.com).  I’ve had these 6 months+ and not once broke.
6. Weights (whatever works for you.  I currently use bands only)
7. Medicine Ball 9 lbs.   (Tony Horton One on One Medicine Ball Cardio – LOVE IT!)

So the list is relatively short.  After I started doing the Insanity workout, I realized I needed sweatbands.  I just couldn’t keep the sweat away from my eyes and was just flinging off my arms every time I was moving them.  Was crazy. So for my birthday the wife and kids were so kind to buy me a set.  I love them. Thanks Guys!!!

So the main goal here is that you can get started with NOTHING.  Over time you go back and add for yourself little by little if you want as you feel more comfortable and ready to step it up.  Like I said, when I started my P90x workouts in January, I was using nothing.  And still made great progress.  Over time, I added one item that I felt would help me. Little by little adding to my collection.  One day I do hope to get a decent weight set, but in no hurry for that one. 

It is all about the mind and decision to just get up and move.  Get off the couch, walk to the TV and turn it off.  Start moving the body and feeling good about yourself.  Didn’t you hear me?  get moving. 

Down into the final 2 weeks of this round.  Pretty excited to be wrapping this one up.  Things are shaping up pretty nice. Still not as far along as I'd like, but it takes time and takes even more dedication than you can imagine to keep the food side of things on track.  I can handle the workout side without issue, but still dip some on the food.  Follow-up blog entry coming tomorrow about 'temptations'.  Don't miss it. Anyways, it is a work in progress, and a million times better than when I started back in January, 6 months ago.  

What this tells me, is that anyone can do it, willing to make it a lifestyle change and dedicated to getting themselves fit, healthy and a better outlook in life.  It just takes you getting up and moving.  I don't care what it is, just anything.  Something can turn into an amazing thing if you just give it a chance.

• P90x Plus Interval X Plus, 50 minutes 681 Calories 

So I am sure that I’ve seen this concept hashed out a few times on various forums as well as the http://www.beachbody.com forums that I’ve followed over the past 6 months since that is the program that I’ve followed for the majority of the time. 

To give some background, when I first started the P90x program in January 2009, the entire first month I used a couple cans to simulate weight.  I was so unsure of my motivation to keep up with it, I wasn’t willing to sacrifice any money at the time outside the program.  So after a month, I knew that I would continue. So I bought a set of bands from http://www.ripcords.com.   I will have to say that I’ve not once had a problem with these bands in anyway shape or form.  Not once has one broke and still using to this day. I can’t speak to any other brand at this time.  So from this point on, in order to simulate a pull up, I continued to use the bands by attaching to the door in my office. This has worked for the better part of 6 months.  

Now, after six months, I was finally able to get a pull up bar, The iron gym Total upper body extreme edition.  Big thanks to the sister and brother in law for getting that for my upcoming birthday.  I’ve been talking about it for a while now and was and still am very happy to have gotten one.  They drove me up to one of the local sporting goods stores and let me grab.  So, tonight was my scheduled Upper Plus workout and I knew that I would need/like to use it. So first I spent some 40 minutes tinkering with putting this thing together, as you can from the picture.  Success!.   So the spot/doorway in the house that I thought I could use it, wasn’t happening.  Then had to go looking around the house for a proper door frame that would support thing.  Found one in the kitchen to basement entrance.  Slapped the laptop down in the kitchen, loaded up the DVD and away we went.

So to kind of get to the main point about this topic, which one do I think or you for that matter is better for you in the long run?  Using bands or the real deal. Let’s just say the real deal kicked my ARSE this evening and there were only a few exercises in this routine that were pull up’s.  I was toast.  But I was HAPPY as can be that I was because I was never getting that way with the bands.  I just couldn’t get enough tension to make me feel like it was working enough.  I’m excited to see the results in another month or two. I will say, that I have a lot of work to do in getting the strength up to doing a large amount of reps.  Because right now, it was pretty lacking!

The one good thing is that I know I will get there.  Power of the X! Bring it!!!