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

The Comparison Game: The Gym & Our Mentality

We live in a world where we strive everyday to be the best, have the best and look our best. It's been seared into our DNA since childhood when we dreaded being picked last in kickball. The same concept followed us to adulthood as MTV broadcasted stick-thin celebrities and Pinterest asks us to re-pin athletes with washboard abs.  In a perfect world we want to choke those annoying voices in our heads that say we're not good enough, but it's not always easy when we're constantly surrounded by opportunities to compare ourselves with others. I love Pinterest and find it as a great motivator to stay fit and healthy. However, I'll see a pin like this before the gym:

and feel slightly discouraged when I don't leave my workout with a BMI of 18 and abs made of pure steel; I have to then take a step back and realize that once again I was a victim of the comparison game.

This mentality always seems to sneak up at the gym. I will admit that I have been guilty of running on the treadmill and trying to out run the person next to me. But why? Who cares. Another person's workout is not mine or my concern and another's fitness goals are different than what I am trying to achieve. We cannot compare ourselves, especially at the gym, because it will only set us up for temporary satisfaction and overall disappointment.

Actually, the answer is no but enjoy yourself as you set yourself up for temporary self-fulfillment.

The other day I was at the gym and glanced at the guy running next to me: he was nearing his fifth mile while I was walking at a pace of 4.0 on the treadmill. I immediately thought, he's obviously pushing himself harder than I am so after this I'm going to bike and elliptical for 30 minutes. Woah, what am I doing? I immediately put myself on an equal playing field as the person next to me. He obviously looks like a Cross Country runner, I am not, and I had a hard workout yesterday and was using today to take it easy. My workouts are catered to my own fitness goals and not the stranger hoofin' it next to me.

Yes, it's hard but we can't be sucked into the comparison game. Instead praise yourself that you just beat your mile record time by 30 seconds and who cares if the person next to you just ran a 5K. It's important to focus on our own achievements, big or small. Comparing ourselves, in and outside the gym, only leads to discouragement plus it's exhausting. What I discovered early in my softball career, no matter how hard I practiced there will always be someone stronger, faster or better than me. I learned to only push myself against my own limits and no one else's.

Use others' achievements as motivators but never as criteria in which to measure yourself. You are you and no one else. Be your personal best and you can never be disappointed.

Guest Post: Jentry Nielsen & How to get Fit for Summer!

I am so excited to feature Jentry's post on my blog! She's a fellow health nut and has been a huge supporter of myself and my blog! I love her writing and you will, too! Don't forget to check out her blog and her great posts about everything health and fitness, she knows her stuff!

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I was so excited when sweet AnderBeth asked me to do a guest post for her, yet very nervous! I absolutely love her blog and did not want to let her down with any ho hum post on her baby here! So hopefully this makes the cut to match your amazing work Ander! J

Now with swim suit season coming rapidly, I’ve been a little more conscious of my body and wanting to make sure I’m prepared. Unfortunately I work a lot and go to school, which leaves little time/energy to get in a work out while still having ample time to hang out with friends and the boyfriend, which is what summers are for right?!

So I thought why not kill two birds with one stone, going on some  fun dates or group activities that get us all a little more active! Better than your typical dinner and a movie date, or card game night with friends, where you are sitting down the entire time!

I came across a fun slideshow from Spark People that had a list of active date nights, but felt a lot of them can be done as groups too. So here’s a fun list of ideas we can all do for either your next date night, or group hangout to get us all moving:

Go Dancing: you can do this as a fun date or group outing! This will help get your heart and blood pumping, plus it’s really fun! Check your communities to see if they offer any fun line dancing or ball room dancing lessons. It’s a fun, active way to learn new moves! Or just turn up the jams at home and bust a move! All of these are going to burn calories for everyone involved!

Go Bowling:  although you don’t move around too much here, it’s still fun and better than sitting down for 2 hours straight during a movie!  Plus you and your friends can dance around to that background music for some extra calorie burn while waiting for your turn! Yes you will probably get stares, they are just jealous! J Just make sure you skip the beer and french fries while you’re there.

Play Laser Tag: laser tag gets you running around like crazy! Get a bunch of friends together for a laser tag game night, play a little competitive boys verse girls. This will get everyone more active and have a fun competition as well.

Play a sport: speaking of competition, play a sport. Play a round of golf, and don’t opt for the cart! Or even miniature golf will get you up and moving around hole to hole. Get a group of friends and play basketball, kickball, or even some ultimate Frisbee. All of these will get you running around, all while getting in some quality friend time!

Game night:  now this is not your regular old monopoly and scrabble game night, this is modern day-in-age game night! With all the technology of game consoles like Wii and Xbox Kinect, there are plenty of games that can get you all moving. One of my personal favorites, Just Dance!

Take a hike and eat a healthy picnic: this will be a great dinner and activity date! You can find a fun hike that leads to a place you can lay out a blanket and take in some healthy eats, all while enjoying a great view. Plus it will allow for more talking and getting to know each other, better than when you are trapped in a theater.

Go to an amusement park: Ever noticed how exhausted you feel after a day at the amusement park?! That’s because you are walking around the ENTIRE time, or standing in line for a ride. Then you’ll sit for only those two minutes of that joyous ride! You’ll have so much fun you won’t even notice all the walking you’re doing!

Go swimming: with all the hot weather you’re going to want to cool off somehow! Go swimming with your friends! Swimming is one of the best exercises for burning calories and getting a total body workout. Don’t just float around soaking in the tan though; to get the full calorie burn make sure you are swimming around with your friends.

So get out and try some of these activities this weekend! Anything that gets you up and moving will beat sitting on the couch any day! Thanks again Ander for letting me post on your blog!

About the Author: Jentry Nielsen is a health and fitness nut currently attending school at Dixie State College for nursing with an emphasis in exercise science. She writes about her passion for health and fitness on her blog Such Good Exercise!

Caffine: The Post-Workout Pick-Me Up

Sweat cleanses from the inside. 

It comes from places a shower will never reach. 

-Dr. George Sheehan

I absolutely love that quote. One of my favorite feelings in the world is pushing myself to the point in a workout where, afterwards, I'm drenched in sweat. Gross, maybe, but it's an amazing feeling knowing that you reached that state solely on self-motivation. It's an reward within itself.

Well, my self-motivation has been a tad on the short side lately. Usually, I'm an eager beaver when if comes to working out, but the past week I've been forcing myself with small steps (Okay, just change into your gym clothes. Next, just ride to the gym. You're almost there...etc.)

I don't like being at the gym longer than I have to because I have the attention capacity of a small child. I like to get in, have a good workout, and get out. I like to do a few day of cardio with some lifting peppered in; just, ugh!, for some reason I dread the days I do cardio. I feel great afterwards; but, for some reason, the days I lift seem so much easier than the days I cardio-it-up. Ah, why is that?

Anywho...if my muscles are tired, it takes an extra motivational push to get through my workout. Which comes to my post-work out solution for soreness. Caffeine! A study found that caffeine can relieve post-work out pain better than a lot of protein shakes or popping ibuprofen. A study found "that caffeine blocks the activity of a chemical called adenosine, which is released into the body as part of the inflammatory response to injury (source)."

So, I've starting drinking coffee post workout vs sucking it down right before (plus, I don't have to stop working out to pee). Win/Win! 

Orange you glad you learned this fun fact?

So, drink Starbucks to feel like a million bucks after a work out! 

Or pick up a Dunkin' to dunk into another great work out tomorrow (eh, I tried)! 

Happy Hump Day!