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!

_______________________________________________________________________

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

Ugly Meters, Body Confidence & How We See Ourselves

 I was in the mood to download some free apps on my iPhone. I enjoy the simple things in life so it's always an adrenaline rush to download a quality app for free, cha-ching. As I was "shopping" I came across something that did not sit well with me. This is what I observed directly below my beloved Draw Something:

an Ugly Meter? Excuse me? I don't understand why these applications are becoming so popular. What really irked me was the description: Do you ever wonder if you're ugly and your friends don't tell you? People are paying 99 cents too much for this application and giving it 4 stars. Come on, we're better than this. Society as a whole has a fragile state of self- confidence as it is, we don't need the Ugly Meter ranking our appearances--- the name itself sets us up for failure. In a world saturated with materialistic mindsets, this just adds to the clutter.

Growing up, I was never tiny. I wasn't unhealthy but I wasn't slim and trim. This mindset stuck with me throughout high school and the beginning of college where I'd hide behind baggy sweatpants and lots of mascara. Only within the last couple years have I gained the confidence to accept myself. Since then I've became healthier and more fit but my self-perception should not have been built around my physical appearance. 

How many times have you been with a friend and said "Ugh, I feel so fat" and your friend who doesn't negate your statement but tries to out do it by replying "You're fat? Look at my muffin top." It's gotten to the point where we try one up the other's flaws. A survey from FITNESS Magazine and Yahoo! Shine reveals that men and women view themselves as too heavy and far from their goal weights. Look at these statistics:

•  41 percent of people believe that they would be happier at their "goal weight" than they are right now. What's more, 18 percent believed their sex lives would be improved, 7 percent thought they would make more money and 5 percent were under the impression they would have more friends.

• While almost half of all women said they had a "fat day" at least once a week, only 28 percent of men said the same.  Also, 58 percent of women said they wanted to lose between 10 and 20 pounds.

• 31 percent of women believed they looked fatter than other women and only 10 percent thought they looked "better." Whereas, 16 percent of men compared themselves unfavorably to other men.

• 51 percent of women and 21 percent of men said that they had deleted a photo of themselves because they worried they looked fat in it.

If someone wants to lose weight to become healthier, I am 100% on board with that idea (Good for you, that's what I did!); however, it's unhealthy if someone is trying to lose weight so he or she can fit media's "beauty" standards. Perception and reality are opposite sides of the spectrum, how we feel and what we are can be totally different things. It's important to address if our minds are acting on perception or reality and, for Heaven's sake, don't let an iPhone application make that decision for you.

Roll It Out: Foam Rollers & Muscle Soreness

Have you been to the gym and seen those odd cylinder rolling pins mixed in with the dumb bells and jump ropes? I've seen them at my physical therapist's office but now they've made their way into gyms. They don't look like fitness tools (and some of the more serious rollers look like medieval torture devices) but these foam rollers may be the answer to healing all your tight and sore muscles. They're like a miniature masseuse in disguise! 

How they work: Foam rolling is a way to massage away tension from various trigger points throughout your body. It's cheaper and more convenient than a professional massage and reaps similar benefits. You use the roller by lying on top of it and placing the muscle you wish to massage directly over the foam cylinder. You then gently roll over that area until you hit the tender trigger point or knot.

The direct pressure may hurt but don't stop! It may seem like cruel and unusual punishment but when it hurts (you may yelp but it's normal) it means its working because you're moving the lactic acid from its concentration point which causes soreness. It's similar to a deep tissue massage and you may start belting out Hurts So Good by John Mellencamp. Roll it out until you feel all of the tension leave that trigger point, and don't forget to stretch the area you just targeted!

I use a foam roller after most of my cardio sessions because my back gets extremely tight. I'll end up placing the roller directly under my lower back and roll until I'm a lesser green Gumbi.

Try these simple poses suggested by Running Times & feel the love of the foam roller:

Why Is It So Hard To Eat Healthy In Social Settings?

Ever since the Pilgrims and Pocahontas (and Grandmother Willow), social settings have gathered around friends, fun and food. Food has been the focal point of socializing from celebrations to bad break ups(no one wants to drown his or her heartbreak with tofu). People don't crave toasted chick peas at the movie theater or carrot sticks at McDonald's, it's a norm that society gravitates towards unhealthy eating due to convenience, affordability and impulsive emotional cravings. When's the last time a friend said: hey, lets celebrate with some beers and celery sticks?

This cultural habit can make social settings difficult for those trying to eat healthier. I've sometimes felt "uncool" or judged if I opted for a salad over chicken fingers when eating out with friends; however, it's hard not to be swayed into peer pressure. Even a no thank you can quietly excommunicate a person from the snack pack. Why is it so hard to stick to a healthy lifestyle when temptations are always lurking behind every pizza box and value menu? Occasional cheating is expected and an essential to keep our cravings in check, but why do social settings always seem to deteriorate our willpower?

The LiveStrong site addresses this bamboozle perfectly:

When you eat with friends and family members, you're liable to be goaded into eating foods you normally wouldn't. It's human nature to observe what others are doing and follow suit. If everyone at your table is ordering indulgent meals, it can be embarrassing to ask for a salad or grilled vegetables. If you do try to order something healthy, you could be laughed at by your friends. To avoid that ridicule, you might order something high in fat and calories or go for a dessert you wouldn't when eating on your own.

Have you ever heard the saying, sharing the guilt? I think this phrase perfectly sums up why healthy eating can sometimes be shunned in social settings. It starts with one person craving the Triple-Chocolate-Mousse Cake and not wanting to be lonely in his or her indulgence. As a result, the peer pressure gets piled on as thick as the triple chocolate mousse. How can you survive these situations without feeling uncomfortable? Here are some tips:

Be honest: Honesty is the best policy especially for staying on track with healthy eating. Be upfront about your eating habits and own your decision, your crew should be supportive (If not, do what my grandpa always said: Screw 'em!)

Share an entree or dessert: If there isn't any healthy alternatives when eating out, split a dessert or entree. If no one wants to split, ask the waitress to put half in a to-go box and take it home for later!

Bring your own healthy side: At a potluck or picnic? No problem. Bring a dish that fits your dietary criteria so you'll have something to nosh on as you socialize.

Eat prior: If you know beforehand that your palate isn't feeling the party's food platter, eat something prior to the event. If someone asks why you're not eating, simply and honestly say I'm not hungry but thank you!




Remember, never feel guiltily about passing on dessert or even indulging once in a while. Just be healthy and all will be fine in body, mind and soul!

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.