P90X Phase 2 – Day 34
So happy to see you again. Wishing you more happy health!
Wow – a month has gone by and we are on P90X Phase 2 already. I must say that Phase 1 of P90X was a very intense workout program and Phase 2 is no joke either! I am a little behind on my blogging (maybe because I could not lift my arms up to the keyboard…LOL), so I am going to combine the workouts from the first week of P90X Phase 2 into one post here.
P90X Phase 2 starts with Chest, Shoulders & Triceps and Ab Ripper X. The biggest difference between this workout and the Phase 1 workouts is that this one has 24 exercises packed into 55 minutes. Tony Horton adds quite a few unique exercises in this workout. You will not get bored with this routine and unlike the Phase 1 routines, you do not have to repeat the same exercises – so give it all you have on each exercise!
Next is trusty P90X Plyometrics – This is the one workout that frightens most people and I think it is also the one that will make people give-up. It is killer workout! I would love to say it is easier now than it was when I first did it on Day 2, but I would be lying. The reason is that as my physical conditioning improves, so does my determination to do more, jump higher and jump farther. If you are not sucking wind during Plyo, you are not pushing hard enough. It is worth reminding you to wear a heart rate monitor during Plyo. The heart rate monitor will help you gauge the intensity and progress of your workout. I have also found that the times I am bent over with my hands on my knees gasping for air, my heart rate monitor lets me know accurately how hard I am working – and often times the heart rate monitor tells me I’m not working as hard as I think I am.
So, you follow up Plyo with Back & Biceps and Ab Ripper X the next day and it’s another day chalk full of pull-ups. Like the Chest, Shoulders & Triceps day, this is a ‘no repeat’ day, so you should max out the weights so that you max out on the last three reps. Hey women, if you are looking for a lean physique, make sure you lift a moderate amount and do 12 to 15 reps. For the men, if you want to build bulk or add body mass, you should max out at 8 to 10 reps. For both men and women, the goal is to lift heavy enough to get results, but the amount of weight and number of reps will determine the result. Also, remember to keep perfect form throughout every rep. Many people will compromise their form so they can do a few more reps, which will increase the likelihood for injury. Be safe! Back to the workout: Since this workout engaged new muscle groups, I was a lot sorer than I was in previous weeks, especially in my lower biceps. About 18 hours after the workout I noticed how tight my biceps were and had to consciously stretch and rub them out gently. Again, focus on form here and you will feel and see the pump in your arms – promise!
The next day is P90X Yoga X, which is an intense, but a worthy workout. It is the longest workout at 92 minutes. I encourage you to schedule enough time to complete the whole thing. Your body needs the deep stretching and the focused breathing is great for endurance. While in Mexico last week, I practiced Yoga breathing while snorkeling and I was able to breathe easier and slower through the snorkel. This allowed me to stay under the water longer and cover more ground by kicking and not feeling winded. This exercise thing has so many benefits!
Today we did P90X Legs & Back and Ab Ripper X. I almost did not make it through it today. This was the first day I almost gave up. We worked out at 6am and I was way too tired to begin with. Along with everything else we have been doing, we also went rollerblading for a couple of hours on Saturday. I am new to rollerblading – hell on wheels when it comes to roller skates, but roller blades are a whole new story… anyway, my legs were already sore from that and then a day of Plyo and then Legs and back today. Argh! I made it through, but not joyfully. I will admit that while I was cussing and having an internal psychological battle, I could see how much more defined and shapely my legs look now – and that is the only thing that got me through this workout. When you can see the results, it makes it worth it. That is why I am a fan of working out in front of a mirror. Since I workout in my living room, I prop one of those cheap full-length mirrors up against my entertainment center while I workout and then stash it on the side when I am done. The mirror also helps me check form and reminds me to keep my core muscles engaged.
Tomorrow is P90X Kenpo X, which is my favorite workout! I will kick butt on that and then enjoy a much needed rest day. Please ensure you take rest days. Your body needs the time to recuperate and you will see better results if you take the planned time off. By the way, I say this to remind myself just as much as you.
Here is a quote from the P90X Fitness Guide: “Too many people stop way before they should. “
Don’t stop – you can do it!!
If you are looking to get healthy, fit and happy and would like your own coach or maybe you would like to be a Beachbody Coach yourself – I am here for you and would love to help – let’s talk! For my contact information, click HERE.
Fit and Confident at any age!
Angie & Tommy
My husband and I just got back from a trip to Cancun, Mexico and the surrounding Yucatan Peninsula region. We intended to do our first P90X Recovery week while we were there, but I have to admit, we did not follow-through. I am giving myself up because, well, that is just the way I am. I have to say that we did not just sit around by the pool sipping Margaritas the whole time either.
The first full day we were there, we set out to walk along the beach side of hotel row in Cancun. Four miles later, we got to the end. We walked the entire four miles barefoot in the sand and loved it! We hiked up to a historical monument one day and the other days we spent hours snorkeling along the coral reefs. Then the one thing we did that I am most proud of is we walked across a rope that was about 100 yards long and suspended over the water. (See the picture below) Let me tell you, six months ago I would not have even attempted this thing. For one, I would have been too embarrassed to get up there on a rope with my arms stretched above my head in a bathing suit while dozens of people watched. Secondly, I would not have had the confidence in myself that I could make it five feet, let alone 300 feet! Nevertheless, I did and I made it! Not only did I make it, my husband also made it and we were the only ones who made it all the way across within the hour or so that we watched! It was tough and my arms were screaming when we were done! The trick was in engaging core strength to maintain balance and because off all the arm workouts in ChaLEAN Extreme and the first 30 days of P90X, we were able to hold onto the rope and pull it towards us (like a chin up) so that our feet were still on the bottom rope to walk across. To make things a little more difficult, we had a few teenage boys on the rope behind us rocking the rope trying to knock us off, thinking that it was funny. With focus and strength, we made it and they DIDN’T!! This has to be one of the highlights of my year so far. It brought tears to my eyes that I had the confidence to get up there and the strength (inside and out) to finish it!
I made it all the way!
This second picture was taken during our four-mile beach walk. I have to admit that I had no idea how far I have come with my fitness until I saw this photo. This photo is now pure motivation for me. I can see the definition in my abs and thighs starting to show and I am looking forward to how the next 60 days of P90X will help me become slimmer and more defined. I am jumping for joy in more ways than one!
Jumping for Joy!
We are now home and ready to get back to P90X! We start back tonight. I’ll keep you posted along the way. More happiness and improved health to you!
Beachbody Programs Work!
Okay, you have seen the infomercials for Turbo Jam, Slim in 6 Rapid Results or P90X and you wondered if these programs really work, right? You may have even thought that the before and after photos cannot be real. I know you have thought those things because I felt the exact same way! Then one day my daughter decided to buy Beachbody’s Turbo Jam fitness program by Chalene Johnson so we could workout together and lose some weight (me more than her). Once we got the system in the mail, we immediately put in one of the DVDs and started kicking, punching and shaking our groove thing along with this incredibly upbeat, and FIT group of women in the video – and we had fun doing it! After about 60 days of doing Turbo Jam and toning up quite a bit, I decided I wanted to try a more intense workout program so I ordered ChaLEAN Extreme, which is a 90-day program that incorporates resistance training along with cardio. ChaLEAN Extreme lives up to its name! There were days in which the sweat just poured off me and I almost did not make it through, but I never gave up! I graduated ChaLEAN Extreme and started P90X with my husband on July 1, 2009. We have completed our first 30 days and I have to tell you that I am in the best shape I have been in since my twenties and I am 42 now!
The results I have are not just because of the workout systems. I have changed my diet as well. I actually eat more often and more calories now than I did seven months ago. I eat nutritionally dense foods and supplement my diet with other Beachbody nutritional products like Shakeology, P90X Results & Recovery Formula, the ActiVit supplements, Whey Protein and the P90X Protein Bars. I realized that I could not get the nutritional support I needed in order to get the results I want through regular meals. The Beachbody nutritionals make it easy for me to get all the good things my body needs without having to figure it all out myself. I appreciate the convenience!
Because I fell in love with the Beachbody products and the RESULTS, I became an Independent Beachbody Coach so that I could get a 25% discount on all the products. I signed up for $39.95 and with my first order of Shakeology, I saved almost $30.00. What a great deal right? It made good financial sense to me. Funny thing is that because I was getting results and others could see the difference, I started selling the Beachbody products to others and I began helping others make and save money by being coaches themselves. It has been a blast helping people get fit and make money at the same time!
Bottom line is that Beachbody fitness programs and nutritional products work – if you also work! There is a Beachbody fitness program for everyone no matter your current physical condition or limitations. You just need to start somewhere TODAY! I promise that if you do the work, you will get results! I am much happier being 42 and fit. My confidence is much higher and I do not miss any opportunities to try new things. I missed out on a lot of activities because I didn’t feel comfortable with my weight and appearance and I also knew I didn’t have the strength and stamina to do some things. I am a powerhouse now and I have the confidence to try anything!
I hope my story inspires you to get serious about your health and fitness. I am proof that with work, the Beachbody systems work. I would love to help you achieve your fitness and financial goals. I am just like you; I just started a little earlier! Let me know how I can help you HERE.
P90X Kenpo X – Group Workout
My husband owns a company called 360 Wraps and his team of designers and installers made a commitment to also complete the P90X challenge. We had a group P90X Kenpo X workout last week. It made it a lot more fun to workout with a group. I know I worked harder with this group. I can’t wait for our next group workout day!
Let’s talk Calories
If you’re working your BOOTY OFF with your workouts and you’re still not getting the results you want, then you need to take a HARD look at calories in vs. calories out and your workout intensity level.
We all know that fat loss occurs when there is a caloric deficit. For example, if at your current weight and your current activity level, your body requires 1800 calories to maintain, then to lose 1lb of fat per week, you either have to increase what your body requires (by increasing your metabolism through HEAVY strength training or by increasing your workout frequency/duration/intensity) OR you have to decrease the amount of calories you’re eating by about 500 calories a day. If your plan is to decrease calories in, be SURE you are getting enough calories to maintain your muscles and fuel your high energy workouts. I encourage you to eat every 2 to 3 hrs to give your body the fuel it needs to work efficiently. The goal is to get our body working with us and not against us!
The first step is to identify which category you need improvement. Do you KNOW how many calories you are eating per day? If you do not, you need to find out. Start checking labels of the foods you eat and visit websites like SparkPeople.com or CalorieKing.com.
The second step is to take a hard look at your workout schedule. Are you lifting HEAVY weights two to three times a week? If you need help in the strength training area, shop my Team Beachbody Store for ChaLean Extreme or P90X. Both of those programs have the “muscle burns fat” theory applied and nailed! I did ChaLEAN Extreme and had terrific results and I am currently doing P90X and seeing additional improvements from it as well. Let me know if you have questions about which program is right for you.
Are your cardio workouts often a mere 30 minutes? If so, I suggest extending them a few days a week. Could the workouts be more intense? Your intensity level will make a BIG difference in the number of calories you burn. When you add it up, day out, and month after month, your body will become more efficient and able to burn more calories at rest. I get my additional cardio from Turbo Jam. I enjoy the fusion between kickboxing and dancing that gets my body moving without a monotonous routine like a treadmill.
If you’re not sure how many calories you SHOULD be consuming to maintain or to lose, visit FreeDieting.com and check the “daily calorie needs” calculator at the side to calculate an estimate of what you should be consuming for safe fat loss. I wouldn’t recommend the “extreme fat loss” calorie intake as that restriction could cause you to binge or even slow your metabolism – you do NOT want that. (Or you may want to check out TheDailyPlate.com or LIVESTRONG.com as well!) I recently had to increase the number of calories I was consuming to kick my body into a higher gear. It is true; you can have too many and too little calories. Tune in to your body and your results to know what is right for you.
Remember that when sticking within your ideal calories, you should be eating WHOLE foods and as many fruits and vegetables as possible. Let’s face it, that isn’t easy to do. I rely on Shakeology to get hose nutrients easily and quickly!
I hope you have a great week, and as always, I am here if you need any advice, encouragement…or a swift kick in the rear to get into high gear!
