Hi everyone! I have a feeling there are a few of you who are not really sure what I am doing with my fitness business. I am still a fitness instructor, but recently I became a Team Beachbody Coach too. So I thought I would give you a description that my friend and Coach Rich used to describe what a Team Beachbody Coach is.
What can a Team Beachbody Coach do for you? You can purchase P90X and other Team Beachbody workout systems from them and they will provide customer service like tracking your order, answering questions before your order arrives and then getting you started on the right foot when it does arrive. Your Team Beachbody Coach will help you with your Team Beachbody membership (either the free membership or Club membership), get you set up in WOWY and help you schedule your workouts. If necessary, they will help you modify your workouts so that you can adapt to the rigors of the exercise program at your own pace. In addition, they will help you with your meal plans and maintaining the right nutrition as you complete your program and beyond, and then move into another round or start another program.
Besides P90X, Team Beachbody also has Slim in 6, Insanity, Chalene Extreme, Brazil Butt Lift, Rev Abs, and so many more. We also carry supplements and small workout equipment.
If you're a little curious about starting a new workout system at home you can email me at wattersjes@msn.com or visit my profile page at http://teambeachbody.com/fitwithjessica
I look forward to hearing from you!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Shakeology
I'm busy posting today! My second post of the day! I'm featuring an article on Shakeology from Team Beachbody. Read the article below for more info and you can visit my website too:)
Shakeology®: A Shake Too Good to
Be True?
By Dr. Mark Cheng, MD
This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.
--------------------------------------------------------------------------------
Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.
I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.
During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"
My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.
Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!
Some notables:
Astragalus: widely used in Chinese medicine as an immune system regulator
MSM: one of the most popular supplements for joint health
Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.
This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.
A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.
The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.
Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.
Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs
If you want more information on Shakeology click here, or you can email me at wattersjes@msn.com
Shakeology®: A Shake Too Good to
Be True?
By Dr. Mark Cheng, MD
This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.
--------------------------------------------------------------------------------
Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.
I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.
During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"
My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.
Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!
Some notables:
Astragalus: widely used in Chinese medicine as an immune system regulator
MSM: one of the most popular supplements for joint health
Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.
This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.
A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.
The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.
Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.
Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs
If you want more information on Shakeology click here, or you can email me at wattersjes@msn.com
Joyce Meyer uses diet and exercise to get ready for new opportunities
Hi friends! I wanted to share a quick note with you about how Joyce Meyer and her husband Dave, prepared themselves to press in and press on in their ministry opportunities.
Here is an excerpt from a letter dated March 2010:
"Once we decided we were going to press in and press on, we also knew it would only happen if we changed some pretty significant patterns and habits in our life that we had developed over the years.
"We started by modifying the way we ate, the way we exercised (we actually started doing more), how we spent our free time, and so much more...and we did it because we knew it was the only way we could position ourselves to be used in an even greater way by God.
"We made some MAJOR changes in our lives and in our daily habits. I'd like to tell you it was a breeze. But the reality is that even on the days when I really wanted to reach for a high-calorie snack rather than something healthy, it was actually easier than I expected to do the right thing -- as long as I kept the perspective that doing the right thing would position me to honor and glorify God even more with my life."
Pretty powerful statement! A lot of us tend to think by making the time to exercise we are being selfish. But that couldn't be farther from the truth. We were given amazing bodies, and our job is to keep them healthy and strong enough to be able to tackle being a good parent, a good caretaker of parents, a good employee, a good spouse or partner, a good friend.
Life will throw us lots of curve-balls, some mental and some physical. But if we strive to take care of our bodies by eating right and exercising daily, it might be a little easier to face the challenges that come our way if we are in better physical condition and feel healthy.
If you are ready to break the bad habits and start some new healthy ones, and feel like you need a little help, please feel free to contact me at wattersjes@msn.com or send me a message through Facebook:)
You can also sign up for free online coaching at my Team Beachbody website
Here is an excerpt from a letter dated March 2010:
"Once we decided we were going to press in and press on, we also knew it would only happen if we changed some pretty significant patterns and habits in our life that we had developed over the years.
"We started by modifying the way we ate, the way we exercised (we actually started doing more), how we spent our free time, and so much more...and we did it because we knew it was the only way we could position ourselves to be used in an even greater way by God.
"We made some MAJOR changes in our lives and in our daily habits. I'd like to tell you it was a breeze. But the reality is that even on the days when I really wanted to reach for a high-calorie snack rather than something healthy, it was actually easier than I expected to do the right thing -- as long as I kept the perspective that doing the right thing would position me to honor and glorify God even more with my life."
Pretty powerful statement! A lot of us tend to think by making the time to exercise we are being selfish. But that couldn't be farther from the truth. We were given amazing bodies, and our job is to keep them healthy and strong enough to be able to tackle being a good parent, a good caretaker of parents, a good employee, a good spouse or partner, a good friend.
Life will throw us lots of curve-balls, some mental and some physical. But if we strive to take care of our bodies by eating right and exercising daily, it might be a little easier to face the challenges that come our way if we are in better physical condition and feel healthy.
If you are ready to break the bad habits and start some new healthy ones, and feel like you need a little help, please feel free to contact me at wattersjes@msn.com or send me a message through Facebook:)
You can also sign up for free online coaching at my Team Beachbody website
Monday, March 29, 2010
April Issue Health Mag features Tony Horton 10 Minute Workout
Happy Monday! I was so excited when I opened my April issue of Health Magazine and found that they featured a workout by Tony Horton, creator of P90X, 10 Minute Trainer , Power 90 and other Beach Body workouts.
The Health Magazine featured workout borrows some of the exercises from 10 Minute Trainer, P90X and Power 90. They suggest doing two sets of each exercise with a warm-up and cool down for a total of 25 minutes, burning 350 calories in this short amount of time. These exercises tone up all your bulge areas. Now you don't have the excuse of not having enough time to exercise:)
Here is a sample of 10 Minute Trainer
The Health Magazine featured workout borrows some of the exercises from 10 Minute Trainer, P90X and Power 90. They suggest doing two sets of each exercise with a warm-up and cool down for a total of 25 minutes, burning 350 calories in this short amount of time. These exercises tone up all your bulge areas. Now you don't have the excuse of not having enough time to exercise:)
Here is a sample of 10 Minute Trainer
Sunday, March 28, 2010
Veggie Red Sauce Recipe
Happy Sunday! I am posting a link to a recipe that you can print out and try. It's a delicious red sauce made with lots of fresh veggies. It is recommended that we eat at least 5 servings of fruits and veggies. This red sauce can help make that a lot easier.
To view recipe click here.
Enjoy and let me know if you try it:)
To view recipe click here.
Enjoy and let me know if you try it:)
Saturday, March 27, 2010
Attack the Saddlebags
Hi everyone. I'm including a link to a video by Debbie Siebers of Slim in 6. In this video clip she shows you how to attack the saddlebags in your own home.
To view video click here
If you would like to learn more about Debbie Siebers' Slim in 6 workout, email me at wattersjes@msn.com or visit http://teambeachbody.com/fitwithjessica
To view video click here
If you would like to learn more about Debbie Siebers' Slim in 6 workout, email me at wattersjes@msn.com or visit http://teambeachbody.com/fitwithjessica
Friday, March 26, 2010
Kids Need Exercise More than Ever
We keep seeing it on the news that child obesity rates are on the rise. So much so that Michelle Obama has made it one of her missions as First Lady to get kids in shape.
So what's a parent to do, especially when you aren't the biggest fan of exercise?
Here are some suggestions that can help squeeze more movement into your kids lives and also yours:
1) When watching your favorite family television show, take exercise breaks during the commercials. Jog in place with your kids, do jumping jacks, modified push-ups or dance crazy to the music in the commercials.
2) Go on a nature/neighborhood item hunt with your kids. You can do this in your own neigborhood or a park. Write down a list of things you're going to "hunt" for like certain plants, or a black fuzzy dog, a rabbit, a red car, a basketball hoop, etc. Go out for a walk and whoever finds the most items on the list wins.
3) If you live in a neighborhood, walk your kids to a playdate instead of driving them. Make sure the distance is equal to your's and your child's endurance level.
4) If you have an open floor plan and hardwood floors, get sock skating with the kids. See how many times you can go around and then reverse the direction.
5) Make an obstacle course in your backyard. You and the kids can jump over chair cushions, and swing on swings, slide down the slide if you have one. You get the idea.
These are just a few ideas to help you and your kids to get moving.
You can also go to my webiste to view a selection of DVDs made for kids from ages 5 up to teen years. they get your kids moving, acting silly and learning some cool hip-hop moves. For more info email me at wattersjes@msn.com or click here
So what's a parent to do, especially when you aren't the biggest fan of exercise?
Here are some suggestions that can help squeeze more movement into your kids lives and also yours:
1) When watching your favorite family television show, take exercise breaks during the commercials. Jog in place with your kids, do jumping jacks, modified push-ups or dance crazy to the music in the commercials.
2) Go on a nature/neighborhood item hunt with your kids. You can do this in your own neigborhood or a park. Write down a list of things you're going to "hunt" for like certain plants, or a black fuzzy dog, a rabbit, a red car, a basketball hoop, etc. Go out for a walk and whoever finds the most items on the list wins.
3) If you live in a neighborhood, walk your kids to a playdate instead of driving them. Make sure the distance is equal to your's and your child's endurance level.
4) If you have an open floor plan and hardwood floors, get sock skating with the kids. See how many times you can go around and then reverse the direction.
5) Make an obstacle course in your backyard. You and the kids can jump over chair cushions, and swing on swings, slide down the slide if you have one. You get the idea.
These are just a few ideas to help you and your kids to get moving.
You can also go to my webiste to view a selection of DVDs made for kids from ages 5 up to teen years. they get your kids moving, acting silly and learning some cool hip-hop moves. For more info email me at wattersjes@msn.com or click here
Thursday, March 25, 2010
How to Save Money on Fitness
Times are tough now, but that doesn't mean you need to sacrifce fitness. The video clip below shows how one family saved money and time by working out at home. If you would like help choosing a home workout system for yourself or your family, email me at wattersjes@msn.com or click here. You can also sign up for free fitness and nutrition coaching from me by clicking here .
Wednesday, March 24, 2010
Week 3 into My P90X Journey
I am right in the middle of week 3 of the P90X Classic routine. As a mom of 4 and fitness instructor, my life is pretty busy. Mostly with kid stuff. I only teach bootcamp 2 times per week because of the kids. For a few months that was it for exercise. I put everything first, instead of taking time to keep myself healthier.
So I decided to change things around and make the time to workout. I truly think this helps me to be a better mom. I have the energy to keep up with them and the strength to carry a toddler around too.
After 3 weeks I feel awesome. I'm more energized, I'm eating better, and I feel a lot stronger and leaner too.
I wasn't eating all that bad before, but I definitely think I lacked enough protein in my diet and was guilty of eating the food my toddler and preschooler would leave behind. Trust me that adds up. But now I am able to pass up those goldfish or leftover pancakes, and switch to a healthy snack like almonds and an apple, or a protein shake.
So far I am totally impressed with P90X and the results I am seeing with my body. I promise to post more pictures to my Team BeachBody profile page soon:)
So I decided to change things around and make the time to workout. I truly think this helps me to be a better mom. I have the energy to keep up with them and the strength to carry a toddler around too.
After 3 weeks I feel awesome. I'm more energized, I'm eating better, and I feel a lot stronger and leaner too.
I wasn't eating all that bad before, but I definitely think I lacked enough protein in my diet and was guilty of eating the food my toddler and preschooler would leave behind. Trust me that adds up. But now I am able to pass up those goldfish or leftover pancakes, and switch to a healthy snack like almonds and an apple, or a protein shake.
So far I am totally impressed with P90X and the results I am seeing with my body. I promise to post more pictures to my Team BeachBody profile page soon:)
Tuesday, March 23, 2010
Healthy Lo-Cal Sweet Treat
Hi everyone! I hope you were able to view the recipe link that I posted yesterday. Today from the Team BeachBody website
Today, I am posting a link for a healthy, low calorie treat.
If you try any of these recipes, please feel free to comment on how it came out.
Please click here for recipe.
Have a great afternoon:)
Today, I am posting a link for a healthy, low calorie treat.
If you try any of these recipes, please feel free to comment on how it came out.
Please click here for recipe.
Have a great afternoon:)
Monday, March 22, 2010
In Time for this Friday - Parmesean Fish Filets
There are two more weeks to go where some of my friends are not eating chicken, beef or pork on Friday's due to Lent. Here is a recipe I came across on the Team BeachBody website. It looked so delicious that I felt like I neede to share it with you.
To print the recipe click here
Enjoy and have a great Monday!
To print the recipe click here
Enjoy and have a great Monday!
Sunday, March 21, 2010
Strength and Power Move
Strength and Power Move by Debbie Siebers
Here's a quick and effective move from Slim in 6® creator Debbie Siebers that helps to strengthen your entire midsection. No equipment is necessary, and you can do it practically anywhere. Click below to watch the video.
http://www.youtube.com/watch?v=PEYZbBVzaLE&feature=player_embedded
Have a great Sunday!
Here's a quick and effective move from Slim in 6® creator Debbie Siebers that helps to strengthen your entire midsection. No equipment is necessary, and you can do it practically anywhere. Click below to watch the video.
http://www.youtube.com/watch?v=PEYZbBVzaLE&feature=player_embedded
Have a great Sunday!
Saturday, March 20, 2010
Inspiration to Get Your Butt in Gear!
Talk about inspiration to get your butt in gear!! Brazil Butt Lift is an awesome workout that not only targets your rear view, but gets your abs,and legs toned and looking great. Even skinny girls need to get toned up. If you want more info on Brazil Bitt Lift click here or email me at wattersjes@msn.com.
Have a great Saturday!
Friday, March 19, 2010
P90X the Real Deal
Okay, I know some of you may be tired of me talking about P90X and Team BeachBody. But for those of you who know me, you know that I don't recommend something unless I really believe in it. I get so many people that ask me for advice on what kind of work out they can do on their own and I have to say this one is my top pick.
You probably have seen the infomercials for P90X. If not let me fill you in. it’s a workout that was designed by Tony Horton at BeachBody. The main principles are that it is intense, it is based on "muscle confusion," and its fun. Its “extreme home fitness.” If you follow the guides, and don’t hit any bumps in the road of life, you will have a totally transformed body in 90 days.
As a fitness instructor, I’ve been a longtime proponent of the principle of “muscle confusion.” I believe that you need to change things up in your workout, in order to get maximum results. So when I first saw the infomercials a few years ago I was intrigued. I waited a while before trying it. But I did research it and I thought it sounded great. So when clients would ask me about P90X, I would tell them to go for it. Those clients who did try it loved it and would tell me that my workouts were a lot like Tony Horton’s. That intrigued me even more.
So I decided to look into it myself and began the program. I started a few months back, but I’ll admit I borrowed it from a friend, so I didn’t have the guides. Without the guides, I decided to just do whatever disc I wanted to do. Although I was still getting a great workout, I wanted more structure. I am so busy with the 4 kids, that I needed someone else to do the thinking for me. So I ordered the P90X system for myself.
When the UPS man came to deliver my P90X, I felt like a kid at Christmas. It came professionally packaged with the guides I needed and the DVDs. I was super excited. I half expected to hear angels singing and rays of light coming out of the box.
Anyone who decides to borrow P90X or buy it on eBay, I would highly suggest looking into buying your own version instead. Most of the time a borrowed copy or a second-hand copy will not come with the guides you need. Plus it is nice having your very own. Trust me you want the guides. The guides provide an easy to follow nutrition plan as well as 3 routines you can do with P90X.
So far I feel a lot stronger and have more energy than I’ve had in weeks. My upper body strength has greatly improved. Sometimes I can get the full workout in, but other days I split it up and do half and half when I can. But I feel like this is the first time in a long time I have gotten a great workout in beside teaching a class. I also look at it as “me time.” I’m not the type of girl who wants a spa day, but I do appreciate having time to take care of my body and mind by working out.
As a fitness instructor, I have to say that P90X is the real deal. You get so much when you purchase this program. They really took all the guesswork out. Its like having a personal trainer and nutritionist for 90 days for less than $120. Now that’s a real deal.
Now if you did happen to purchase P90X second hand or borrowed it from a friend, there is hope. Team BeachBody offers free online coaching, and you can get the P90X classic routine online. Plus they are so committed to seeing you succeed, that you get your own coach for free to help you on your fitness journey.
If you would like more info on P90X or any other BeachBody items you can email me at wattersjes@msn.com or visit me at http://teambeachbody.com/fitwithjessica. You can follow me and my workouts, and I can help you get to your goal.
Enjoy the beautiful weekend!
You probably have seen the infomercials for P90X. If not let me fill you in. it’s a workout that was designed by Tony Horton at BeachBody. The main principles are that it is intense, it is based on "muscle confusion," and its fun. Its “extreme home fitness.” If you follow the guides, and don’t hit any bumps in the road of life, you will have a totally transformed body in 90 days.
As a fitness instructor, I’ve been a longtime proponent of the principle of “muscle confusion.” I believe that you need to change things up in your workout, in order to get maximum results. So when I first saw the infomercials a few years ago I was intrigued. I waited a while before trying it. But I did research it and I thought it sounded great. So when clients would ask me about P90X, I would tell them to go for it. Those clients who did try it loved it and would tell me that my workouts were a lot like Tony Horton’s. That intrigued me even more.
So I decided to look into it myself and began the program. I started a few months back, but I’ll admit I borrowed it from a friend, so I didn’t have the guides. Without the guides, I decided to just do whatever disc I wanted to do. Although I was still getting a great workout, I wanted more structure. I am so busy with the 4 kids, that I needed someone else to do the thinking for me. So I ordered the P90X system for myself.
When the UPS man came to deliver my P90X, I felt like a kid at Christmas. It came professionally packaged with the guides I needed and the DVDs. I was super excited. I half expected to hear angels singing and rays of light coming out of the box.
Anyone who decides to borrow P90X or buy it on eBay, I would highly suggest looking into buying your own version instead. Most of the time a borrowed copy or a second-hand copy will not come with the guides you need. Plus it is nice having your very own. Trust me you want the guides. The guides provide an easy to follow nutrition plan as well as 3 routines you can do with P90X.
So far I feel a lot stronger and have more energy than I’ve had in weeks. My upper body strength has greatly improved. Sometimes I can get the full workout in, but other days I split it up and do half and half when I can. But I feel like this is the first time in a long time I have gotten a great workout in beside teaching a class. I also look at it as “me time.” I’m not the type of girl who wants a spa day, but I do appreciate having time to take care of my body and mind by working out.
As a fitness instructor, I have to say that P90X is the real deal. You get so much when you purchase this program. They really took all the guesswork out. Its like having a personal trainer and nutritionist for 90 days for less than $120. Now that’s a real deal.
Now if you did happen to purchase P90X second hand or borrowed it from a friend, there is hope. Team BeachBody offers free online coaching, and you can get the P90X classic routine online. Plus they are so committed to seeing you succeed, that you get your own coach for free to help you on your fitness journey.
If you would like more info on P90X or any other BeachBody items you can email me at wattersjes@msn.com or visit me at http://teambeachbody.com/fitwithjessica. You can follow me and my workouts, and I can help you get to your goal.
Enjoy the beautiful weekend!
Tuesday, March 16, 2010
Spring is only 5 days away!!!
I know that exclamation is welcome news to some, but to some of my friends it may make them wish they had a little more time.
Before you know it the "unofficial start of summer" will be upon us. There are a few reason why I like working out and getting ready for the spring and summer. My first reason isn't what you might consider obvious. I want to make sure my body is strong and healthy for my kids. I want to be able to play, swim, run, wrestle and just be goofy with my kids. I don't want to worry if I'll have enough energy, or if my body won't be able to take some horse-play. I want to be strong enough to pick up my 10 and 9 year old sons and throw them in the pool.
Now I know that looking good is also important to a lot of people. But I want you to consider the less obvious reasons why its important to exercise all year long. Sometimes those less obvious reasons are more important the the obvious ones.
I'll keep this post brief. If you spent the entire winter hibernating, its not too late to stick to your resolutions and get busy with some healthy activities. There are a lot of things you can start now and notice new strength, lost inches and better cardiovascular function in just a few weeks.
If you need help with starting a program, please feel free to email me at wattersjes@msn.com or you can send me a direct message through http://twitter.com/@fitwithjessica
And of course I am available to coach you online for FREE through http://teambeachbody.com/fitwithjessica.
Think about what is important to you and why good health and a strong, flexible body can make that more enjoyable.
Have a great day!
Have a great day!
Before you know it the "unofficial start of summer" will be upon us. There are a few reason why I like working out and getting ready for the spring and summer. My first reason isn't what you might consider obvious. I want to make sure my body is strong and healthy for my kids. I want to be able to play, swim, run, wrestle and just be goofy with my kids. I don't want to worry if I'll have enough energy, or if my body won't be able to take some horse-play. I want to be strong enough to pick up my 10 and 9 year old sons and throw them in the pool.
Now I know that looking good is also important to a lot of people. But I want you to consider the less obvious reasons why its important to exercise all year long. Sometimes those less obvious reasons are more important the the obvious ones.
I'll keep this post brief. If you spent the entire winter hibernating, its not too late to stick to your resolutions and get busy with some healthy activities. There are a lot of things you can start now and notice new strength, lost inches and better cardiovascular function in just a few weeks.
If you need help with starting a program, please feel free to email me at wattersjes@msn.com or you can send me a direct message through http://twitter.com/@fitwithjessica
And of course I am available to coach you online for FREE through http://teambeachbody.com/fitwithjessica.
Think about what is important to you and why good health and a strong, flexible body can make that more enjoyable.
Have a great day!
Have a great day!
Thursday, March 11, 2010
Happy Thursday! My friend Mary Hope from The Yoga Generation was kind enough to write an article for my blog. In it she explains the joy of stretching and benefits that it can bring to your life. Yoga is a great way to get your body flexible and to also relax. But you can also get energy and burn calories while doing yoga.
BeachBody makes an awesome workout called Yoga Booty Ballet. Yoga Booty Ballet is a whole series of DVDs that are geared to making over your body or just relaxing. And even P90X includes a powerful yoga workout.
So please enjoy Mary's article and get inspired.
Stretching for Joy
by Mary Hope owner of The Yoga Generation
Have you ever watched a cat waking up? More often than not, it will give an exaggerated yawn, then arch its back until stretched to its limit, before loosely letting go and gracefully moving off on its way. Have you ever stopped to wonder why it makes these movements?
The cat knows instinctively the value of stretching in maintaining flexibility and improving circulation to the muscles; you too can become stronger and more flexible with regular stretching exercises.
Most of us tend to hold in patterns of tension arising from everyday cares and worries, bad posture, lack of exercise and so on. These patterns make us feel stiff and unbending and directly interfere with our movements. Inflexibility within our bodies can in turn affect mental flexibility, and we can become stuck in thought as well as in action. Regular stretching exercises not only free our bodies allowing us to move easily, but can also help us to think and act without being so restricted. They are excellent improvers. In fact, by stretching muscles, ligaments and tendons, we make them much more efficient and stronger. The lengthening actions also help us to stand and walk taller, and even with added grace. The joints are better supported and are more able to go though their full range of movements, while the muscles are better nourished from the increased blood supply. The stretches give you that extra edge.
One of the best things about stretches is that you can do some simple, straightforward exercises anywhere, at any time: at home, in the office, standing in a line or even sitting in the car; there are no restrictions. However, in order to get the most benefit from regular stretching, and particularly from doing yoga practice, it is important to create a quite, comfortable space and give yourself plenty of time to do the movements without any pressure or interruptions from the telephone or colleagues. In fact, making this space is in itself a relaxing, unwinding step, and will enhance the effectiveness of the actual exercises.
Ideally, make an area that feels quiet and calming to you, perhaps with softer lighting if it is needed, maybe with a thick, soft mat for the floor-based stretches. If you have any back discomfort, or just need extra support when lying down, then a couple of cushions may be extremely useful. It is helpful to ware loose fitting, airy clothing so that you can move freely and easily. If the weather permits try to let in some fresh air, but do risk getting cold. These exercises are not intended to work up a good sweat or strain the heart, but to make you feel altogether less stiff and tense, and generally much more flexible.
They are great for loosening you up, releasing tensions, improving circulation, toning the body, and generally making you feel much freer and more confident with your own body. They can really perk you up! After each exercise you will also need time to relax quietly, before you plunge back into everyday life.
If you find them an enormous benefit and become inspired, and want to try out more exercises, then do find a good, local class. Yoga exercises are generally best learned in such a class, with skilled, experienced teacher for maximum benefit. Alternatively you could create your own class at home, inviting a teacher, friend and family on a regular basis.
For more Joyful stretches and guidance go to www.theyogageneration.com
email:Beingyoga@yahoo.com
Well that about wraps it up today! I'm going to enjoy some P90X Yoga X today as part of my workout schedule! Remember to sign up for your free online coaching at http://teambeachbody.com/fitwithjessica. That's taking a first step to health!
Enjoy you day.
BeachBody makes an awesome workout called Yoga Booty Ballet. Yoga Booty Ballet is a whole series of DVDs that are geared to making over your body or just relaxing. And even P90X includes a powerful yoga workout.
So please enjoy Mary's article and get inspired.
Stretching for Joy
by Mary Hope owner of The Yoga Generation
Have you ever watched a cat waking up? More often than not, it will give an exaggerated yawn, then arch its back until stretched to its limit, before loosely letting go and gracefully moving off on its way. Have you ever stopped to wonder why it makes these movements?
The cat knows instinctively the value of stretching in maintaining flexibility and improving circulation to the muscles; you too can become stronger and more flexible with regular stretching exercises.
Most of us tend to hold in patterns of tension arising from everyday cares and worries, bad posture, lack of exercise and so on. These patterns make us feel stiff and unbending and directly interfere with our movements. Inflexibility within our bodies can in turn affect mental flexibility, and we can become stuck in thought as well as in action. Regular stretching exercises not only free our bodies allowing us to move easily, but can also help us to think and act without being so restricted. They are excellent improvers. In fact, by stretching muscles, ligaments and tendons, we make them much more efficient and stronger. The lengthening actions also help us to stand and walk taller, and even with added grace. The joints are better supported and are more able to go though their full range of movements, while the muscles are better nourished from the increased blood supply. The stretches give you that extra edge.
One of the best things about stretches is that you can do some simple, straightforward exercises anywhere, at any time: at home, in the office, standing in a line or even sitting in the car; there are no restrictions. However, in order to get the most benefit from regular stretching, and particularly from doing yoga practice, it is important to create a quite, comfortable space and give yourself plenty of time to do the movements without any pressure or interruptions from the telephone or colleagues. In fact, making this space is in itself a relaxing, unwinding step, and will enhance the effectiveness of the actual exercises.
Ideally, make an area that feels quiet and calming to you, perhaps with softer lighting if it is needed, maybe with a thick, soft mat for the floor-based stretches. If you have any back discomfort, or just need extra support when lying down, then a couple of cushions may be extremely useful. It is helpful to ware loose fitting, airy clothing so that you can move freely and easily. If the weather permits try to let in some fresh air, but do risk getting cold. These exercises are not intended to work up a good sweat or strain the heart, but to make you feel altogether less stiff and tense, and generally much more flexible.
They are great for loosening you up, releasing tensions, improving circulation, toning the body, and generally making you feel much freer and more confident with your own body. They can really perk you up! After each exercise you will also need time to relax quietly, before you plunge back into everyday life.
If you find them an enormous benefit and become inspired, and want to try out more exercises, then do find a good, local class. Yoga exercises are generally best learned in such a class, with skilled, experienced teacher for maximum benefit. Alternatively you could create your own class at home, inviting a teacher, friend and family on a regular basis.
For more Joyful stretches and guidance go to www.theyogageneration.com
email:Beingyoga@yahoo.com
Well that about wraps it up today! I'm going to enjoy some P90X Yoga X today as part of my workout schedule! Remember to sign up for your free online coaching at http://teambeachbody.com/fitwithjessica. That's taking a first step to health!
Enjoy you day.
Tuesday, March 9, 2010
So what are your "what if's?"
Hi everyone! Hope all of my NJ area followers are enjoying this beautiful day! This weather is really what we needed to get us out of the winter blues and blahs.
Now if you're like me, the approaching spring season really puts a fire under me and motivates me to want to improve my physical health. I want to have the energy to keep up with my kids. I don't want to have to shop for larger clothes either. I want to save money and be able to fit into some of last year's stuff. I want to clear my head from the cobwebs of winter and exercise can do all of those things.
But if you are also like me, you may have a bunch of "what if's" lurking around. Like, what if I don't have time? What if I can't do push-ups? What if I can't do 2 miles? What if I'm too heavy? What if people laugh at me? What if, what if what if? When starting something new or something you haven't done in awhile, it can be scary, and we can make up a ton of excuses and doubts to hold us back from reaching our goals.
So here are a couple of my "what if's" that I recently dealt with:
1) As you know I recently started P90X. So I will use that as my example. My first concern was time. I have 4 kids, plus I teach fitness classes, I have a husband, I like to cook, I like to blog, give fitness advice, you get the picture. What if I couldn't fit a 45-50 minute workout in per day?
Well, I thought about it, and while I was thinking about it I just started out slow. If I could only do 15 minutes one day, hey, that was better than nothing. If I could do 30 min in the morning and another 30 at night, well even better. I decided that I wasn't going to beat myself up over my "what-if." I was just going to do what I could each day and just be thankful I got it done. This goes for any exercise too. Start off with small, reachable goals. 5 minutes is still better than no minutes.
2) My next "what if" was, what if I couldn't do all the exercises perfectly? Well this one was a little easier for me, but hey, I still get nervous about starting a new routine. I get people all the time who think just because I teach people how to get in shape, then I must be in the greatest shape. I don't think I'm in bad shape, but yes, there are things I can't do. For instance I'm really good at push-ups, but I can't do pull-ups. I can run fast, but I have problems running long distance. See what I'm getting at?
So when I started my P90X program, I was nervous and my "what if" was what if I can't keep up? The beauty of exercise is that you can work at your own pace and you can always improve. You don't have to be perfect. Maybe you can only do one push up or no push ups. It wasn't that long ago when I couldn't do a single push-up unless I had my knees down. But I tried a little harder each time and now I can do a whole bunch:)
3) This is not my "what if" but one that I get asked a lot. What if I'm too heavy to exercise or take a class? My answer to this one is check with your doctor first to make sure you are healthy enough to exercise. Once you get approval, then start out with baby-steps. Exercising (combined with proper nutrition) is one of the best ways to take off excess pounds. And there are so many other health benefits - too many to list.
Do yourself a favor, don't let your "what if's" trap you. You can go years and years caged by them when you could have just taken some baby steps right over the cage and into good health.
If you need any help in getting started, please let me know. You can also take a baby step now by signing up for absolutely free (no strings attached at all) coaching from me. Just visit my website at http://teambeachbody.com/fitwithjessica and sign up. That's taking a baby step that might change your life forever:)
Have an awesome day!
Now if you're like me, the approaching spring season really puts a fire under me and motivates me to want to improve my physical health. I want to have the energy to keep up with my kids. I don't want to have to shop for larger clothes either. I want to save money and be able to fit into some of last year's stuff. I want to clear my head from the cobwebs of winter and exercise can do all of those things.
But if you are also like me, you may have a bunch of "what if's" lurking around. Like, what if I don't have time? What if I can't do push-ups? What if I can't do 2 miles? What if I'm too heavy? What if people laugh at me? What if, what if what if? When starting something new or something you haven't done in awhile, it can be scary, and we can make up a ton of excuses and doubts to hold us back from reaching our goals.
So here are a couple of my "what if's" that I recently dealt with:
1) As you know I recently started P90X. So I will use that as my example. My first concern was time. I have 4 kids, plus I teach fitness classes, I have a husband, I like to cook, I like to blog, give fitness advice, you get the picture. What if I couldn't fit a 45-50 minute workout in per day?
Well, I thought about it, and while I was thinking about it I just started out slow. If I could only do 15 minutes one day, hey, that was better than nothing. If I could do 30 min in the morning and another 30 at night, well even better. I decided that I wasn't going to beat myself up over my "what-if." I was just going to do what I could each day and just be thankful I got it done. This goes for any exercise too. Start off with small, reachable goals. 5 minutes is still better than no minutes.
2) My next "what if" was, what if I couldn't do all the exercises perfectly? Well this one was a little easier for me, but hey, I still get nervous about starting a new routine. I get people all the time who think just because I teach people how to get in shape, then I must be in the greatest shape. I don't think I'm in bad shape, but yes, there are things I can't do. For instance I'm really good at push-ups, but I can't do pull-ups. I can run fast, but I have problems running long distance. See what I'm getting at?
So when I started my P90X program, I was nervous and my "what if" was what if I can't keep up? The beauty of exercise is that you can work at your own pace and you can always improve. You don't have to be perfect. Maybe you can only do one push up or no push ups. It wasn't that long ago when I couldn't do a single push-up unless I had my knees down. But I tried a little harder each time and now I can do a whole bunch:)
3) This is not my "what if" but one that I get asked a lot. What if I'm too heavy to exercise or take a class? My answer to this one is check with your doctor first to make sure you are healthy enough to exercise. Once you get approval, then start out with baby-steps. Exercising (combined with proper nutrition) is one of the best ways to take off excess pounds. And there are so many other health benefits - too many to list.
Do yourself a favor, don't let your "what if's" trap you. You can go years and years caged by them when you could have just taken some baby steps right over the cage and into good health.
If you need any help in getting started, please let me know. You can also take a baby step now by signing up for absolutely free (no strings attached at all) coaching from me. Just visit my website at http://teambeachbody.com/fitwithjessica and sign up. That's taking a baby step that might change your life forever:)
Have an awesome day!
Monday, March 8, 2010
Are you having a hard time getting started?
Hi everyone. I hope you are all having an awesome day. The South Jersey weather is getting me geared up and ready for spring and summer.
So speaking of spring and summer, are you having a hard time getting started with the exercise resolution that you made on January 1st? Or maybe you started, but stopped for some reason? Well, don't get too discouraged. This happens to a lot of people, and guess what? It's not too late to get started!
First, you need to be mentally ready to make the change. You have to want to change your mind in order to change your body.
Second, you may need help from someone to get you motivated. I personally know how hard it is to start something when you try to go it alone. Sometimes our jobs, our spouses, our kids or our friends can sabotage our good intentions. It might be the issue of time, or it could be the issue of having someone or something in your life that makes it easy to say no to making certain lifestyle changes. You might need someone from the outside to help you.
Third, you may have set up too lofty high of a goal to achieve. You might want to look at your fitness goals and see if they are realistic and easy to attain. Try not to be so hard on yourself. If your goal was to lose 5 pounds and you only lost 2, that's not too bad and you should still be proud of yourself. You may need a little extra help to get those last few pounds off.
If any of the above sounds like your situation, please know that I really want to help you reach your goal. that's why I started personal training and teaching Pilates and other fitness classes. That's also why I started this blog.
So I'm asking you to let me know if you could use some help. You can get free help from me at my BeachBody website. There you can input your goals, keep track of them and get free online coaching from me;) You can input your workouts and get entered in a daily sweepstakes too. Again, it is totally free.
If you need a little more help, there are a wide variety of workout systems and weight-loss supplements that can help you achieve your goals faster than you thought.
So why not check it out, its free and there is no obligation to purchase anything. Don't let spring and summer fly by again without reaching your goals.
Make it a great day!
Jessica
http://beachbodycoach.com/fitwithjessica
So speaking of spring and summer, are you having a hard time getting started with the exercise resolution that you made on January 1st? Or maybe you started, but stopped for some reason? Well, don't get too discouraged. This happens to a lot of people, and guess what? It's not too late to get started!
First, you need to be mentally ready to make the change. You have to want to change your mind in order to change your body.
Second, you may need help from someone to get you motivated. I personally know how hard it is to start something when you try to go it alone. Sometimes our jobs, our spouses, our kids or our friends can sabotage our good intentions. It might be the issue of time, or it could be the issue of having someone or something in your life that makes it easy to say no to making certain lifestyle changes. You might need someone from the outside to help you.
Third, you may have set up too lofty high of a goal to achieve. You might want to look at your fitness goals and see if they are realistic and easy to attain. Try not to be so hard on yourself. If your goal was to lose 5 pounds and you only lost 2, that's not too bad and you should still be proud of yourself. You may need a little extra help to get those last few pounds off.
If any of the above sounds like your situation, please know that I really want to help you reach your goal. that's why I started personal training and teaching Pilates and other fitness classes. That's also why I started this blog.
So I'm asking you to let me know if you could use some help. You can get free help from me at my BeachBody website. There you can input your goals, keep track of them and get free online coaching from me;) You can input your workouts and get entered in a daily sweepstakes too. Again, it is totally free.
If you need a little more help, there are a wide variety of workout systems and weight-loss supplements that can help you achieve your goals faster than you thought.
So why not check it out, its free and there is no obligation to purchase anything. Don't let spring and summer fly by again without reaching your goals.
Make it a great day!
Jessica
http://beachbodycoach.com/fitwithjessica
Friday, March 5, 2010
Healthy Breakfasts - 7 Days, 7 Breakfasts
Hello and happy Friday! The sun is shining and it's not as cold as it has been in NJ. With the days starting to get a little longer, you may be outside more and hopefully getting some exercise in. A big myth out there that still amazes me is that people think they need to starve themselves in order to eat healthy or lose weight. Eating small meals through out the day actually increases you metabolism. You actually burn calories while eating (chewing, digesting, etc). Pretty good motivation to eat, right? But you also want to make sure that the foods you put into your body are good nutrition choices. A lot of people tend to fall short on eating the daily recommended amount of fiber, fruits and vegetables. My BeachBody website has a great variety of vitamins and other supplements to ensure that you get the daily amount required. Plus there are a few different meal replacement options that make it extremely easy to grab something quick and healthy to go.
Breakfast is the most important meal of the day. Joe Wilkes from Team BeachBody explains why in his article "7Days, 7 Breakfasts" below and provides some great recipes for 7 days of breakfasts. These can also be eaten as a lunch or dinner too. Enjoy the article!
7 Days, 7 Breakfasts
It's hard to work good nutrition into our days. We're working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we're not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night's leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.
People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism and then overeat at lunch because they're hungry. You're much better off trying to eat something nutritious in the morning so your brain and body rev up and you don't start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.
Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.
Sunday: Mom's Pancake Recipe
Like so many of my family's "secret" recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it'll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grown-ups who are watching their cholesterol, my brother came up with an alternative; substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they're quite tasty. You can top them with your favorite fresh fruit. If you can't live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they're cheaper!
1 cup fat-free cottage cheese
6 eggs
1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
1/4 cup canola oil
Pinch of salt
Dash of vanilla extract
1/4 cup milk
Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.
Preparation time: 15 to 20 minutes
Nutritional information (per serving):
Calories 225
Fat 15 grams
Carbs 9 grams
Fiber 1.5 grams
Protein 13 grams
Monday: Power Oatmeal
Oatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps reduce cholesterol and slows sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It's a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it's easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.
There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don't live on "Martha Stewart time" are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn't include sugary flavorings like maple brown sugar, apple cinnamon, etc. We're going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody's Whey Protein Powder.
1 cup prepared oatmeal (see above)
1 Tbsp. flaxseed
1/2 cup blueberries
1/4 cup walnuts, chopped
Mix all ingredients in a bowl (or a to-go cup).
Preparation time: 10 minutes
Nutritional information (per serving); without and with Whey Protein Powder:
Calories 436
Fat 26 grams
Carbs 48 grams
Fiber 10 grams
Protein 12 grams
(w/ Whey Protein Powder)
Calories 491
Fat 27 grams
Carbs 50 grams
Fiber 11 grams
Protein 21 grams
Tuesday: Carl's Chocolate Almond Shakeology®
I was able to get my hands on Beachbody® CEO Carl Daikeler's favorite Shakeology recipe. And anyone who has been fortunate enough to spend time in the company of our energetic boss, you'll join me in saying, "I'll have what he's having." For hard-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For hard-to-stomach ingredients like the raw egg, you could use protein powder.
1 cup almond milk
1 tsp. almond butter
1 whole banana
1 whole egg, raw
1 scoop chocolate Shakeology
1 scoop Shakeology Boost: The Fiber
1 cup ice
Mix all ingredients in a blender until creamy.
Preparation time: 10 minutes
Nutritional information (per serving):
Calories 443
Fat 12 grams
Carbs 62 grams
Fiber 13 grams
Protein 27 grams
Wednesday: Healthy Breakfast Burrito
Going to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don't have to be unhealthy. Fillings like veggies and eggs that were often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You'll create a quick, healthy breakfast that can be eaten on the move (although the police department would discourage trying to eat while driving).
By the way, here's a tip for easy-peasy scrambled eggs or egg substitutes I learned from a "restaurant" in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà , scrambled eggs perfect for a sandwich or a burrito.
1 scrambled egg or egg substitute (or tofu)
1 6-inch whole-grain tortilla
2 Tbsp. black beans, canned
2 Tbsp. low-fat cheddar cheese (or soy cheese)
2 Tbsp. chopped tomato
2 Tbsp. chopped onion
Hot sauce to taste
What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.
Microwave scrambled egg or egg substitute until cooked (see above for alternate cooking method). While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don't have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)
Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)
Nutritional information (per serving):
Calories 304
Fat 10 grams
Carbs 35 grams
Fiber 6 grams
Protein 20 grams
Thursday: Fruit Parfait
The Harvard School of Public Health recommends that most people should have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you're really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably seasonal) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald's® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)
1-1/2 cups plain low-fat yogurt (or soy yogurt)
1 Tbsp. almonds, chopped fine
1 Tbsp. flaxseed, ground
1/2 cup blueberries
1/2 cup apple, diced
1/2 cup cantaloupe, diced
In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn't that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one's watching.)
Preparation time: 10 minutes (more or less depending on what needs chopping)
Nutritional information (per serving):
Calories 453
Fat 16 grams
Carbs 57 grams
Fiber 9 grams
Protein 27 grams
Friday: Tuna Salad Surprise
Have you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna's not just for lunch anymore. In fact, when we have our big, healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).
5 oz. canned tuna in water (if in oil, skip olive oil)
1 Tbsp. olive oil
2 Tbsp. lemon juice (or to taste)
1 tomato, diced
1/4 cup green onions, diced
2 Tbsp. parsley and/or cilantro (or more to taste)
Salt and pepper to taste
Raw jalapeño (if desired)
Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!
Preparation time: 10 minutes
Nutritional information (per serving):
Calories 356
Fat 15 grams
Carbs 12 grams
Fiber 2 grams
Protein 43 grams
Saturday: Vegetable Frittata
Since it's the weekend, it might be nice to make something you don't have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don't have to try to flip it on the stove top (or onto the floor as the case may be.) It's a crowd-pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.
6 eggs, beaten
1 cup fresh spinach, torn
1 tsp. garlic, crushed
2 medium plum tomatoes, chopped
1/4 cup onion, chopped
1 red bell pepper, chopped
2 Tbsp. fresh basil, chopped
1/2 cup low-fat Swiss cheese (or soy cheese), shredded
1 oz. Parmesan cheese (or soy cheese), grated
Cooking spray
Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).
Preparation time: 15 to 20 minutes
Nutritional information (per serving; 1/2 frittata):
Calories 414
Fat 23 grams
Carbs 14 grams
Fiber 4 grams
Protein 33 grams
Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan.
Note from Jessica: I hope you enjoyed the article by Joe Wilkes of Team BeachBody. You can visit my BeachBody website at http://beachbodycoach.com/fitwithjessica to sign up for a free membership to BeachBody. This includes online coaching from me as well as other cool stuff. Also visit my site http://shakeology.com/fitwithjessica for more information regarding Shakeology meal replacement shakes. Try it and get entered automatically in the Shakeology Sweepstakes!
Have a great weekend!
Breakfast is the most important meal of the day. Joe Wilkes from Team BeachBody explains why in his article "7Days, 7 Breakfasts" below and provides some great recipes for 7 days of breakfasts. These can also be eaten as a lunch or dinner too. Enjoy the article!
7 Days, 7 Breakfasts
It's hard to work good nutrition into our days. We're working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we're not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night's leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.
People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism and then overeat at lunch because they're hungry. You're much better off trying to eat something nutritious in the morning so your brain and body rev up and you don't start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.
Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.
Sunday: Mom's Pancake Recipe
Like so many of my family's "secret" recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it'll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grown-ups who are watching their cholesterol, my brother came up with an alternative; substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they're quite tasty. You can top them with your favorite fresh fruit. If you can't live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they're cheaper!
1 cup fat-free cottage cheese
6 eggs
1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
1/4 cup canola oil
Pinch of salt
Dash of vanilla extract
1/4 cup milk
Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.
Preparation time: 15 to 20 minutes
Nutritional information (per serving):
Calories 225
Fat 15 grams
Carbs 9 grams
Fiber 1.5 grams
Protein 13 grams
Monday: Power Oatmeal
Oatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps reduce cholesterol and slows sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It's a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it's easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.
There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don't live on "Martha Stewart time" are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn't include sugary flavorings like maple brown sugar, apple cinnamon, etc. We're going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody's Whey Protein Powder.
1 cup prepared oatmeal (see above)
1 Tbsp. flaxseed
1/2 cup blueberries
1/4 cup walnuts, chopped
Mix all ingredients in a bowl (or a to-go cup).
Preparation time: 10 minutes
Nutritional information (per serving); without and with Whey Protein Powder:
Calories 436
Fat 26 grams
Carbs 48 grams
Fiber 10 grams
Protein 12 grams
(w/ Whey Protein Powder)
Calories 491
Fat 27 grams
Carbs 50 grams
Fiber 11 grams
Protein 21 grams
Tuesday: Carl's Chocolate Almond Shakeology®
I was able to get my hands on Beachbody® CEO Carl Daikeler's favorite Shakeology recipe. And anyone who has been fortunate enough to spend time in the company of our energetic boss, you'll join me in saying, "I'll have what he's having." For hard-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For hard-to-stomach ingredients like the raw egg, you could use protein powder.
1 cup almond milk
1 tsp. almond butter
1 whole banana
1 whole egg, raw
1 scoop chocolate Shakeology
1 scoop Shakeology Boost: The Fiber
1 cup ice
Mix all ingredients in a blender until creamy.
Preparation time: 10 minutes
Nutritional information (per serving):
Calories 443
Fat 12 grams
Carbs 62 grams
Fiber 13 grams
Protein 27 grams
Wednesday: Healthy Breakfast Burrito
Going to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don't have to be unhealthy. Fillings like veggies and eggs that were often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You'll create a quick, healthy breakfast that can be eaten on the move (although the police department would discourage trying to eat while driving).
By the way, here's a tip for easy-peasy scrambled eggs or egg substitutes I learned from a "restaurant" in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà , scrambled eggs perfect for a sandwich or a burrito.
1 scrambled egg or egg substitute (or tofu)
1 6-inch whole-grain tortilla
2 Tbsp. black beans, canned
2 Tbsp. low-fat cheddar cheese (or soy cheese)
2 Tbsp. chopped tomato
2 Tbsp. chopped onion
Hot sauce to taste
What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.
Microwave scrambled egg or egg substitute until cooked (see above for alternate cooking method). While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don't have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)
Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)
Nutritional information (per serving):
Calories 304
Fat 10 grams
Carbs 35 grams
Fiber 6 grams
Protein 20 grams
Thursday: Fruit Parfait
The Harvard School of Public Health recommends that most people should have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you're really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably seasonal) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald's® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)
1-1/2 cups plain low-fat yogurt (or soy yogurt)
1 Tbsp. almonds, chopped fine
1 Tbsp. flaxseed, ground
1/2 cup blueberries
1/2 cup apple, diced
1/2 cup cantaloupe, diced
In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn't that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one's watching.)
Preparation time: 10 minutes (more or less depending on what needs chopping)
Nutritional information (per serving):
Calories 453
Fat 16 grams
Carbs 57 grams
Fiber 9 grams
Protein 27 grams
Friday: Tuna Salad Surprise
Have you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna's not just for lunch anymore. In fact, when we have our big, healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).
5 oz. canned tuna in water (if in oil, skip olive oil)
1 Tbsp. olive oil
2 Tbsp. lemon juice (or to taste)
1 tomato, diced
1/4 cup green onions, diced
2 Tbsp. parsley and/or cilantro (or more to taste)
Salt and pepper to taste
Raw jalapeño (if desired)
Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!
Preparation time: 10 minutes
Nutritional information (per serving):
Calories 356
Fat 15 grams
Carbs 12 grams
Fiber 2 grams
Protein 43 grams
Saturday: Vegetable Frittata
Since it's the weekend, it might be nice to make something you don't have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don't have to try to flip it on the stove top (or onto the floor as the case may be.) It's a crowd-pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.
6 eggs, beaten
1 cup fresh spinach, torn
1 tsp. garlic, crushed
2 medium plum tomatoes, chopped
1/4 cup onion, chopped
1 red bell pepper, chopped
2 Tbsp. fresh basil, chopped
1/2 cup low-fat Swiss cheese (or soy cheese), shredded
1 oz. Parmesan cheese (or soy cheese), grated
Cooking spray
Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).
Preparation time: 15 to 20 minutes
Nutritional information (per serving; 1/2 frittata):
Calories 414
Fat 23 grams
Carbs 14 grams
Fiber 4 grams
Protein 33 grams
Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan.
Note from Jessica: I hope you enjoyed the article by Joe Wilkes of Team BeachBody. You can visit my BeachBody website at http://beachbodycoach.com/fitwithjessica to sign up for a free membership to BeachBody. This includes online coaching from me as well as other cool stuff. Also visit my site http://shakeology.com/fitwithjessica for more information regarding Shakeology meal replacement shakes. Try it and get entered automatically in the Shakeology Sweepstakes!
Have a great weekend!
Wednesday, March 3, 2010
New workout for the day
Hi everyone! I wanted to get you a new workout for the day. As you know I have started the Team BeachBody workouts P90x and 10-Minute Trainer. So far I love both. But sometimes I can't workout with a DVD due to two little people who are at home with me during the day. So I need to put something on that they enjoy, like PBS Sprout or a Disney DVD while I hit the treadmill.
So here's my quick treadmill and strength workout that I enjoy and I hope you will too. It can be done at home if you have a treadmill (or another piece of cardio equipment - and if you don't have those, running in place or stair climbing works too):
1) Walk or run on the treadmill at a moderate speed for 5-10 minutes (depending on how much time you have). While running or walking, make sure shoulders are down, belly button pulled back and you are breathing (trust me I know a lot of people who still hold their breath even when running).
2) Hop off the treadmill and hit the floor for my all time favorite exercise - push-ups. Remember you can modify these with both knees on the floor or just one knee. Remember to keep the belly button pulled in and to inhale on the way down and exhale on the way up. Start with one set of 10. If you have more time, then do more sets or reps. I'd say a max of 3 sets of 15 reps.
3) Get back on the treadmill, start off walking and if you can get to running or stay walking at a brisk pace. Do this for 5-10 minutes.
4) Hop off the 'mill again and let's do some reverse crunches. Lie on your back with your hands in a diamond shape under your lower-back/tailbone area. Your knees should be over your hips with your feet off the floor. On your exhale, use your abs, to lift your hips slightly off the floor without swinging your legs towards your chest. Try to keep the knees over the hips only. Do a min. of 8 and a max. of 20.
5) Get back on the 'mill for another round of cardio. Walking or running for 5-10 min.
6) Hop off the 'mill one last time for criss-cross crunches. Lie on your back, knees bent, feet on the floor, hands behind the head. Bring your right elbow towards your left knee, come down and then crunch up to bring your left elbow to the right knee. Again, exhaling on the lift and inhaling down. Do a min. of 8 on each side to a max of 20 on each side.
7) Get back on the treadmill for 5-10 minutes of brisk walking. Followed by some stretching.
Remember to fuel your body after an intense workout. There is a P90X Recovery drink available through my website.
Make it a great day!
So here's my quick treadmill and strength workout that I enjoy and I hope you will too. It can be done at home if you have a treadmill (or another piece of cardio equipment - and if you don't have those, running in place or stair climbing works too):
1) Walk or run on the treadmill at a moderate speed for 5-10 minutes (depending on how much time you have). While running or walking, make sure shoulders are down, belly button pulled back and you are breathing (trust me I know a lot of people who still hold their breath even when running).
2) Hop off the treadmill and hit the floor for my all time favorite exercise - push-ups. Remember you can modify these with both knees on the floor or just one knee. Remember to keep the belly button pulled in and to inhale on the way down and exhale on the way up. Start with one set of 10. If you have more time, then do more sets or reps. I'd say a max of 3 sets of 15 reps.
3) Get back on the treadmill, start off walking and if you can get to running or stay walking at a brisk pace. Do this for 5-10 minutes.
4) Hop off the 'mill again and let's do some reverse crunches. Lie on your back with your hands in a diamond shape under your lower-back/tailbone area. Your knees should be over your hips with your feet off the floor. On your exhale, use your abs, to lift your hips slightly off the floor without swinging your legs towards your chest. Try to keep the knees over the hips only. Do a min. of 8 and a max. of 20.
5) Get back on the 'mill for another round of cardio. Walking or running for 5-10 min.
6) Hop off the 'mill one last time for criss-cross crunches. Lie on your back, knees bent, feet on the floor, hands behind the head. Bring your right elbow towards your left knee, come down and then crunch up to bring your left elbow to the right knee. Again, exhaling on the lift and inhaling down. Do a min. of 8 on each side to a max of 20 on each side.
7) Get back on the treadmill for 5-10 minutes of brisk walking. Followed by some stretching.
Remember to fuel your body after an intense workout. There is a P90X Recovery drink available through my website.
Make it a great day!
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