Happy Spring everyone! I just got back from my third annual free coach Beachbody success club trip! This year's trip was a cruise to Cozumel, Mexico and Grand Cayman. This was such an amazing trip as Beachbody chartered an entire Royal Caribbean ship. Not only was it a free cruise, but Beachbody put Amanda and I in a suite and gave us $500 in spending cash! The best part was being able to hang out with 20 coaches from my team, and be with about 3,000 other coaches on board as well. Each day on the boat they offered 3 workouts, one from each celebrity trainer: Tony Horton, Shaun T, and Autumn Calabrese I can't wait until coach Summit in June because it will be a blast! Anyone interested in becoming a coach and would like to attend with me, please let me know.
My first test group for the 21 day fix completed and here are just a few of the results and comments from the people that did it.
· “I am so much more confident, and my clothes all fit better and look better” ~ Ashlea E. (lost 6 pounds, 4.5% body weight, and over 6 inches all over)
· “Woo hoo my booty got smaller!” ~ Jean S. (lost 10 pounds – 6% body weight)
· “I lost just a tad over 10 lbs, 1.5” off my waist and 2.5” off my hips!” ~ Maureen (lost 6.6% body weight)
· “I can’t wait to do another round!” ~ Amy (lost 8 pounds and 4% body weight)
· “The fix was great, the meal plan was easy once I got the hang of the containers, I was never hungry, and really enjoyed Autumn's workouts. Man, they burned so good!” ~ Laura C. (lost 5 pounds and 4% body weight)
The second 21 day fix challenge group is running right now on Facebook and we are giving away a $50 and $25 prize to two winners! The next test group will start on 4/28 so let me know if you want in, and want a great deal on the program.
Also Shaun T’s newest hit, Focus T25 is on sale this month, and I’ll be starting a new T25 challenge group on 4/20. This program is only 25 minutes a day, and everyone loves it who tries it. If you are interested in the program or my challenge group, please message me.
If you prefer the Team Beachbody message boards, I'll be starting a Tony Horton vs Shaun T thread on there this weekend, so just message me for details.
If you need help or support in whatever program you are doing, please let me know.
If you purchase Focus T25 in April, you get a chance to win a private 1-on-1 workout with Shaun T himself!
FOCUS T25 is Shaun T’s NEWEST fitness program. This total-body conditioning program is designed to
transform your body in just 10 weeks. Major studies have shown that 30 minutes of exercise can be just as
effective at burning fat and even more efficient than 60 minutes of exercise.
FOCUS T25 is 25 minutes of
pure intensity and 100% focus…No REST. These fast-paced workouts are jam packed with dynamic, high intensity
moves designed for maximum efficiency and effectiveness.
While this may seem obvious, you should not lose sight of the fact that exercise is almost always preferable to no exercise. While technical "nitpicking" can help make your fitness journey easier, it can also work against you if you get too wrapped up in it. Exercise and healthy eating will always trump all other advice. I've seen every excuse in the book, including "I missed my optimal window for training so I skipped today's workout." Don't let this happen. Unless you're injured, sick, or overtrained, exercising is better than not exercising. Schedule your workout when you have the best chance of getting it done.
2. When you FEEL the best.
There are times during the day when you will have a slight physiological advantage if you work out during them, but none of those trump the psychological edge you have if you feel like exercising. As simple as this sounds, effort equals results more than any other one factor. This means that if you're a night owl, work out at night. Morning person? Work out first thing in the morning…you get my drift. Anytime you're in the mood to really Bring It will work because, by far, the biggest physiological changes happen to your body when you push yourself further than you've pushed yourself before. There's a reason the P90X® mantra is "Bring It." The closer you get to putting in 100% effort, the more you force your body into an adaptive state, which is exactly where it needs to be in order to change.
3. When your glycogen stores are full.
Now, let's get technical. Your body can push itself anaerobically longer and harder if you begin your workout with a full tank of muscle glycogen. This will let you lift more weight, jump higher, move faster—pretty much improve every important aspect of every workout that's not tied to recovery or aerobic efficiency.
Glycogen is mainly recharged by carbohydrates, and is extinguished very quickly with exercise, brain activity, and most other tasks. This means it fluctuates throughout the day and is always highest immediately after you digest a meal containing carbohydrates. This means—depending on your eating schedule—your body is probably primed for peak exercise in the late morning, afternoon, or early evening.
At night, your body can store glycogen, meaning that it's possible to wake up and train in the morning before you've eaten and still have enough energy to get through a workout, but this is a theoretical scenario. Most of us, especially when we're training hard and not eating a ton, will burn through glycogen recovering from the prior day's activities. The result is that those early morning workouts can lead to something called "the bonk," which is what happens when your body runs out of glycogen. Essentially you lose the ability to push your anaerobic realm, and you feel like you've hit a wall.
Bonking is not one of those "good pain" times. When your body is out of glycogen, it starts to break down muscle tissue and you quickly begin to offset the fitness gains you've made. It's inevitable that it will happen to you at some point. When it does, don't try and push through. Instead cut your losses and get on the recovery program by eating, resting, and then reevaluating your eating schedule and/or choice of workout times.
If exercising when your glycogen stores are low is the only time of day available, you can fix the situation nutritionally. If it's first thing in the morning, eat a half or a whole banana or drink a half or a full serving of Results and Recovery Formula® (depending on how long you're training) before you start your workout. If that helps, try adding another serving of complex carbohydrates to your evening meal and then skip the banana. If that doesn't work (you'll know if it doesn't—bonking isn't subtle) it means you're on a nutritional edge and aren't eating enough calories to recover from your workout program. It's time to reevaluate your daily caloric intake.
4. In the morning on an empty stomach.
In the morning, before you've eaten, your body is forced to utilize its fat stores for energy, and you can train your body to be efficient at doing so, which is cool. You're also "burning fat," which sounds even cooler (although it's not nearly as effective as "burning glycogen" when it comes to losing body fat). While fantastic, in theory, it's not if you force your body into a situation where you bonk.
You won't bonk, however, unless you're training anaerobically (in other words, hard—as in your heart rate is pegged during parts of the workout). This means easy workouts can have added benefits if done in the morning on an empty stomach. This is why during programs like P90X Doubles, the easier workout of the day is scheduled in the morning.
5. At night before bed.
This time of day is last for a reason. Unless it is really the only time you will work out or the only time you feel the best, you should probably avoid it.
Working out directly before bed can affect your sleep. Most people have a hard time getting to sleep after a workout because exercise can throw off your melatonin, the hormone that regulates sleep, among other things. This isn't ideal because sleep is very important for recovery. It's when your body naturally produces most of its own performance-enhancing drugs in the form of hormones. Anything that hurts your ability to sleep should be eliminated if possible.
Exercise also utilizes a lot of nutrients, which are further depleted at night. If you're on a strict diet, perhaps trying to lose weight, you run further risk by training and then not eating to recover from the workout prior to bed. If you're on a low-calorie diet and plan to train hard at night, you should follow your workout with, at least, a nutritional recovery strategy (Results and Recovery Formula or equivalent), if not a small meal before going to sleep.
I'm not the norm, so I'll play the counterpoint to my point as I can fall asleep (and often sleep much better) immediately after a very hard workout. If you're like me, there's nothing wrong with training at night. Just follow nutritional protocols that don't leave you depleted and starving when you wake up. I've done this and it can be so severe that you wake up in the middle of the night, a common issue with bodybuilders and fitness trainers getting ready for competition. This is not ideal as it means your body is essentially bonking during sleep. And while that's okay if your goal is to pose in front of a crowd with absurdly low body fat, like a bodybuilder, it's also a sign of starvation and, if done too long, will cause your body to begin to shut down its metabolic processes.
The bottom line is that everyone's body responds differently. We all need to exercise and most of us can eat better. In between are a lot of individual variables. When it comes to getting your best possible workout, psychology often trumps physiology. Exercise when you can and pay close attention to your performance. Then choose your preferred workout time based on your results. It's really that simple.
The Brazil Butt Lift Challenge Pack combines fat-burning cardio workouts with the best lower-body sculpting moves you've ever tried. Leandro's proven TriAngle Training method works all three major buttocks muscles from multiple angles to help reduce your hips and saddlebags, slim your thighs, and lift your butt without bulking up your thighs.
Leandro Carvalho, trainer to world-famous supermodels, combines Brazilian dance, cardio, and his
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A breakdown of the benefits of these two exercises
by Devin Tomas
So you finally got off the couch and into a gym to take a fitness class or to the store to buy a fitness DVD, and now you're wondering: yoga or Pilates? They seem so similar; how do you choose?
Pilates and yoga both use a mat; both are available as a class at the gym, via streaming online video and on DVD; both help to create that long, lean physique you want; but what's the best choice? Here's a brief breakdown of the differences between Pilates and yoga so you can decide which is right for you.
Yoga was created in India with the purpose of connecting the individual consciousness with the universal consciousness through physical activity. In short, it aims to not only improve your physical health, but your emotional and spiritual health as well. Through repetitive movement, the act of yoga can be extremely therapeutic. In addition to being therapeutic, these movements focus on building flexibility and strength. Many types of yoga invoked meditation at some point during the exercise. The meditative portion of yoga tends to attract people who are seeking to unwind from stressful situations.
There are many different types of yoga, ranging from Hatha, which is a great choice to help you chill out from a long day, to Kundalini, which has been said to help people dealing with addictions. If you are looking for something more physically stimulating, you can try Sivananda yoga, which is a series of 12 common poses that helps to increase flexibility and strengthen muscles.
Pilates is unique in that, unlike yoga and other activities, its origin is relatively recent. Pilates was created in 1920 by Joseph Pilates for physical rehabilitation. The idea behind Pilates is to gain flexibility, strength and body awareness without building bulk. It is considered a resistance exercise, even though, as a beginner, you may experience an increased heart rate. Another distinct difference is that Pilates has a full mat routine, in addition to exercises that can only be performed on specific Pilates machines, such as the reformer and the cadillac.
The main goal of Pilates is to strengthen the stomach, improve posture, stabilize and elongate the spine and develop balance and overall strength. There are six key principles of Pilates: concentration, control, centering, breathing, flow and precision. When these key principles are used in conjunction with the mindset that you are creating a leaner, better you from your core muscles out, Pilates can provide that long, toned body you desire.
DIFFERENCE BETWEEN PILATES AND YOGA
Overall, the biggest difference between Pilates and yoga is the ultimate goal. Yoga provides a meditative environment for you to improve your overall quality of life. It focuses on stress relief while improving your body.
Pilates works from the center of your body outward. It forces you to increases your body awareness and work from your
core, resulting in a stronger body. Yoga and Pilates each have their merits. The best part is that you really don't have to choose. Combine Pilates with yoga for an amazing way to transform your daily routine.
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