P90X: The Benefits of a Home Workout

I graduated from college today! Yay! With that being said, I have been extremely busy and unable to blog (*tear*, but I promise to make it up to you); however, I am thrilled to feature a guest post by John McKiernan. He is a health and fitness writer for Supplement Helper. I've done P90X and it is no joke of a workout, it kicks your butt. His quality post features the benefits of P90X and how it may be your solution to an effective home workout!

Enjoy!

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Reaching Your Fitness Goals Without Leaving Your Home

For many of us, the extra time and money spent on getting a gym membership and commuting to a gym make it an unattractive option, to say the least. Further there is a large population of people that don't like working out in front of other people. There's nothing wrong with valuing your privacy, especially when you’re at a point where you’re not comfortable showing off your body to strangers. And There's certainly nothing wrong with wanting to save some money and time (after all, time is money).

Achieving Total Body Fitness From Your Living Room

Fortunately there are some highly effective workouts that you can do in your own home that touch on every major aspect of total body fitness. Today I'm going to write about a workout program that includes elements of cardio, muscle endurance, strength, flexibility and overall athleticism.

P90X - The Ultimate Personal Trainer

My guess is that you've probably already heard of P90X. This is one of the most popular video workout series for good reasons. One of the most crucial reasons P90X works for people is that you're working with a time-line in place. When working to achieve any goal, setting a time-line will help keep you motivated and on track. With P90X the goal is to transform your entire body in 90 days.

With the P90X videos it's almost like having your own personal trainer. You have Tony Horton telling you what to do every step of the way. One of the main reasons people spend money on personal trainers is so that they can have someone there telling them what to do, when to do it and how to do it. When you have someone holding your hand, it takes the guesswork out of it. That's exactly what these videos do - they take the guesswork out.

Working Out Should Be Fun!

The thing I used to hate most about going to the gym is that it's boring, I'm was doing the same thing every time. I would either lift weights or run on a treadmill. One of the things I realized about fitness over the past few years is that the more exciting you can make it the easier it will be to get yourself to do it - and that means changing up your workouts constantly.

With that in mind the P90X videos includes kickboxing, yoga, Kempo karate, plyometrics, weight training and more. Every workout is like a new fitness adventure. You get to try something new and challenge your body at the same time!

Muscle Confusion - A Recipe for Faster Results

One of the ideas that P90X promotes is a technique called muscle confusion. This means the workouts are always changing, which keeps the body from adapting to one specific workout and plateauing. With muscle confusion the body continues to be challenged every step of the way. With this challenge comes faster and more efficient body adaptation, in other words - a better body in less time.

Have I Done P90X Myself?

Having completed P90X myself I can tell you firsthand that the workouts in these videos are no joke. They are pretty intense and I did have to pause the videos a few times myself so I could catch my breath. This is coming from someone who works out regularly and is in good shape. Although the workouts are a little bit intense for beginner you can always positive videos and take a break whenever you need to, and of course you can do the workouts at any level of intensity that suits you.

An Even Shorter Option - The 10 Minute Trainer

If you're looking for a really short workout, the folks at P90X released a new video series called the 10 minute trainer. It's essentially another version of P90X, but it's only 10 minutes of exercise per day. Although it sounds too good to be true you can actually getting great shape only working out 10 minutes per day. The trick is that the workouts are at a high intensity and they are pretty much nonstop.

Sum It Up

To sum it up P90X is like having a personal trainer guiding you through a total body fitness routine with a preset goal of changing your body in 90 days. And you can do it all in your own home with minimal equipment and no gym membership. I'm speaking from personal experience in writing this review, however I don't have any affiliation with the folks at P90X and I receive no compensation for writing this article. I've simply used the product and enjoyed it. I believe the concepts behind this program are rock solid and the way that it's put together is top notch.

About the Author: John McKiernan is a health and fitness writer at Supplementhelper.com

Which Water Hydration is Best for your Workout?

In this crazy world, nothing can be simple--- not even water.  You wouldn't think to mosey down a supermarket's water aisle and leave overwhelmed. There's vitamin water, flavored water, fitness water, sports drinks and I think I once saw diet water. There's too much H2O indecisiveness; what happened to plain old water?

Water has acquired some stiff competition over the years, but how do you know which competitors are best for your workout and overall health? Thankfully for Self Magazine, I got the 411.

Sports Drinks

What are they? Sports drinks refuel the sodium and potassium, electrolytes that are sweat out during exercise, to help muscles work efficiently.


Do you need one? Only when enduring a serious sweat session (heavy lifting or spinning); they're designed for people exercising more than an hour at high intensity. If you're not hoofin' it, then one of these drinks could negate the calories you just burned. Many sports drinks also include unnecessary sugars so make sure to check labels.


How to buy: Look for a drink with 50-70 calories, up to 19 grams of carbs and at least 100 milligrams per 8 ounces. Keep an eye out for Gatorade G-Series 02 Perform and Powerade Ion 4! (source)

Fitness Waters

What are they? Fitness waters represent the lighter version of sports drinks. They have little to few calories and some replenish electrolytes; however, don't rely on them to aid in muscle recovery.


Do you need one? These drinks are perfect for a moderately-intense 45 minute workout (running or biking). Keep adding water to enjoy the flavor longer but remember plain old water works just as well!


How to buy: Look for calorie-free options that have 80- 100 mg sodium per 8 oz. Propel Zero is a great pick and will keep you hydrated without canceling out the calories you just burned! (source)

Vitamin Waters

What are they? Vitamin waters provide added vitamins and minerals such as vitamins A, B, C, and E. Some brands advertise extra perks such as a boost in energy, immunity or concentration.


Do you need one? Probably not unless you really love the taste and feel the perks prove true. According to sports dietitian, Jenna Bell, R.D., vitamin waters won't dramatically change your health. The body absorbs vitamins better for food so reach for an orange when you need a boost in vitamin C. (source)


How to buy: Snatch a no-calorie options like Vitaminwater Zero or Skinny Water Total-V. To stray clear of a vitamin overload, skip brands with nutrients that you already get in your diet.

Flavored Waters

What are they? Just as the title states, it's water with a little pizzazz. They're infused with natural ingredients such as citrus, berries, mint and fruit.  They provide the benefits of water with a hint of flavor without adding calories or unnecessary artificials.

Do you need on? They're great alternative to plain old water but can often be pricey. To save money and the environment: use a refillable BPA-free bottle, tap water and a little lemon juice. It's just as tasty and less expensive!

How to buy: Make sure the ingredients list is short and sweet (and you can pronounce the ingredients). It should only include: water and natural ingredients. Choose calorie-free options like Hint Water and Mentromint.

And remember, there is nothing wrong with plain old water! It's the nectar of the fitness gods!

Full Body Home Work-Out

Hi Everyone! I feel like it's been months since I last blogged. I was recently in Ireland for 10 days and the lack of WiFi and beautiful scenery made it difficult to sit myself down and type (I did post pictures on my new blog if you have a wee bit of free time). AND when I returned, I have been swamped with school work.   So my apologizes, I understand this is a 2-way relationship and I will work harder to do my half of the work. Trust me, it's me not you.

ANYWAYS. Since I haven't blogged in a while, I am anxious to tell you about my morning! I have been getting a bad case of gym boredom. I love the gym but a person can only stair step so much. I needed something to mix up my fitness repertoire.

So, I decided I wanted to strive to be the epitome of self-motivation and work out at home. I have had bad experiences with this and I tend to slack off after rep 2. To silence my inner couch potato, I thought I'd YouTube a workout video to motivate me. I landed upon the Holy Grail of online workout videos.

Fitness Blender is a website that offers FREE full length workouts. There's a ton and you can select videos according to what kind of work out you're looking to do. The videos are easy to follow and I enjoy the male narrator. Plus the video descriptions tell you what kind of exercises are included, the level of difficulty and how many calories you'll burn. This was my morning work out:

At first, you're thinking "psh, I should be teaching this video" but by the end you're whimpering through your sweat (or are those tears?). But in all honesty, t's a great work out and I like how you can mix and match different routines to personalize your own fitness plan. 

I'm sore but it's a good sore, the soreness of champions. Who says you need a gym to sweat it out?

Dontcha Wish your Sauna was Hot like Mine

Tis' the season of chilled to the bone temperatures and pasty white people that blend in with the snow we don't have (hooray for grass!). I can usually deal with the pastiness but I crave warmth. This would be the time of year that I would retreat to the tanning bed to soak in harmful rays while being enveloped in a cocoon of heat. In order to apologize to my skin and forgo a future of skin like cow leather, I've swapped the bed for the underrated sauna room. 

My gym has had a sauna forever and for some reason I've never gone out of my way to experience its hotness. Maybe I was afraid of walking in on topless women or melting like the wicked witch.... the reasons are unknown but I've overcome my fears and met my new best friend.

Saunas are beneficial for your health when used appropriately (Don't stay in longer than 15-20 minutes or you'll melt...). Here are some fun health facts that saunas offer:

Increases circulation  

Your heart rate can rise from 60-70/min. to 110-120/min. in the sauna and body temperature rises as blood vessels expands and circulation increases! 

Breathe, my friend.

Burns Calories

Sweating itself takes a lot of energy therefore converting calories into sweat! 

A positive for looking like sweaty, yet healthy and pretty, pig!

 Skin cleansing 

When deep sweating occurs, the skin is cleansed and dead skin cells are replaced, keeping your skin in tip top condition. Sweat rinses bacteria out of the epidermal layer and sweat ducts, its cleans out pores and flushes out toxins therefore making your skin booty-ful. 

Sweat is your friend.

Body relaxation  

Saunas can relax sore muscles (I go after I work out) and the increased blood flow expedites the body’s natural healing process: soothes an achy bod and speeds up of the healing of cuts and bruises. 

I sometimes call the sauna the "magic box".

Mind relaxation

Saunas relax your body and mind and can help create a better night's sleep.

Sweat on my friend. I love these magic boxes. Actually, I may go right now. K, bye!

The picture above was taken for the sake of my blog. The days of MySpace pictures are overrrrr.

Maggie goes on a Diet: Childhood Obesity

When I was a little girl, I was never a twig. I ate Happy Meals, but I was a three sport child so I was always active. I never thought twice about what I ate, and my parents never shunned my eating habits. I was a happy and healthy tomboy. I will never be petite; it's not in my genetic make-up, and you know what?..that it A-OK with me. I admire my tree-trunk thighs and strong calves, they complete me.

Of course, everyone has a few body parts they'd like to shrink or enlarge, but I'm lucky to have grown up in an accepting and supportive family environment. But I stop to wonder: if my parents were judgmental during my "heftier" years, would my self-image suffer?

There is a semi-new, contraversial children's book titled, Maggie goes on a Diet. Maggie is an overweight, insecure, little girl who resembles Pippy Longstockings. The book describes her journey to a healthier life-style with the help of exercise and a hard-working mentality. The crazy thing is that the book is being marketed to youth as young as four. Four! I think if a four-year-old is overweight (minus genetics), then the parents are responsible for the unhealthy life style not the children. A child isn't going to say "No mother, I don't want a Happy Meal; it will go straight to my hips." No!, they're gonna be like "Hell yeah, I want those fries and Transformers toy". 

At the end of the book, Maggie is a skinny soccer star. The book is basically telling children that they have count calories to be successful. Skinny = Popular. Fat Maggie = Sad. Skinny Maggie = Happy. I understand the concept the book is trying to make, but it's not the child's responsibility to take that initiative...it's the parents. A four year old is not going to pick up this book and instantly enroll in Weight Watchers. The key is living a healthy lifestyle because diets are often short-lived and unsuccessful.

It's the family's responsibility to raise their children in an environment where health is valued and not a value-meal.
   

Indoor Rock Climbing: All Work & All Play

Re-post with a few adjustments!

I love rock climbing but hate heights (I'm a contradiction). Though I haven't overcome my fear of heights, I have learned to mange my fear and turn it into a positive experience. I now work at a rock wall, and enjoy teaching others and strengthening their skills. I's probably the only job I've had where work and fun go hand-in-hand. Ah, the rock wall is my adult playground.

When working, it's sometimes difficult to get students to share my love of climbing. I feel like that annoying salesman, but usually 1 of 4 things happen when I ask students to climb:

Me: "Hey! Would you like to climb?"

Student will either: 

(a) Pretend they don't see the 30 foot rock wall and will avoid all eye-contact;

(b) "I'll climb after I work out" (no, you won't)

(c)  "I'll fall" (I hope not or I'd lose my job)

(d)  "Okay, sure!" (woohoo!)

I'm not knocking on anyone who gives the wall a try...I admire you, but there are climbers (big muscly guys, especially) who try to pull themselves up the wall, all arms. They soon find out that it's not all about upper body strength (GTL won't help you here), but using a combination your legs, arms and keeping your body close to the wall . It's a great workout--the first time I climbed, I couldn't open the peanut butter jar for 2 days (I was like David from the Dentist: Is this going to be forever?) because I wasn't use to using specific arm muscles  It works your arms, legs, abs, concentration and mind. I always look at it as a puzzle and how I can solve it.

Climbing is not for everyone, but I've had numerous students try it once and absolutely love it. I won't let you fall (promise) and it's actually fun (double promise)

 

.. And when I do get to the top, I feel like a contestant on GUTS (Nickelodeon throwback) who just climbed The Aggro Crag (minus the falling foam boulders and Moe).

Challenge yourself. Rock climbing might not be your thing, but you'll never know until you give it a try. Always make sure you're wearing a helmet; harnessed in; and your bilayer knows what he or she is doing, then rock out!

                  

Not all Calories are Created Equal

I follow Eat This, Not That (they have awesome healthy eating tips daily) on Twitter and this tweet caught my eye. It's from Men's Health Magazine but its health information can apply to men and women. After reading this article, I realized I was pretty calorie clueless and am now incorporating more protein into every meal. Enjoy and let me know what you think! The Truth About Calories

Click to Enlarge; I hope my body is a Corvette...Vrooom