Modify Modify Modify

There are going to be times when you are working out that you get to an exercise that is so tough that either you can barely do it (with bad form) or you can't do it (yet!). Do not get discouraged. Almost every exercise has a way to modify it. The point of modifying an exercise is to build yourself up to the point that you can do the regular version of the exercise. There are three things to consider when modifying an exercise:


1) Does this modified move use the same muscles? If it doesn't, then there is absolutely no reason to do the modification.

2) Do your muscles work the same way in the modified move? Muscle memory is key. The reason that many people struggle with a new exercise is that they haven't moved the muscles in that way before. The best example of a good modified move is doing push ups on your knees. Your muscles are working exactly the same way as the regular push up.

3) Am I still feeling the burn with the modified move? Even though the modified move is easier, it should not be so easy that you aren't working. Remember that the goal of modifying a move is so that you can build up to the regular version.


The thing I love about the programs offered through Team Beachbody is that they show you ways to modify most of the exercises. Personally, my biggest challenge is pull ups. I have been modifying them for 6 weeks now and yesterday, I was able to do two without the use of a chair! This just goes to show that modifying does work. Thank you Beachbody for showing me how to improve!!!


For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

5 Myths About Fitness

I found a news report about the 5 myths of fitness that I really wanted to share. The news report can be watched here: http://wbztv.com/video/?id=91421


I want to take the time to go over the five myths and break them down a bit more than the report did.


MYTH ONE - Cardio is the only way to slim down

This is one of the biggest misconceptions in fitness. Cardio is great. You're moving, you're getting your heart rate up, but if you are only doing cardio, you are missing out on the big picture. I have already posted about how using weight training will increase your fat loss faster than cardio. The key to slimming down is to include cardio, weight training, yoga, stretching, and healthy eating habits. Combining these will give you the best (and fastest) results.

MYTH TWO - Fancy machines are a must

Wrong, wrong, wrong, wrong, wrong! You don't need fancy machines at all. The hardest exercises are usually the ones that use your own body weight as resistance. There are even some workout programs that don't use anything other than your own body. For example, check this out:

Put the results people get from this workout up against ones from some fancy equipment that you see in the gyms.

MYTH THREE - If you workout, you can eat what you want

Wait.... what? Live by this simple rule, "garbage in = garbage out." If you eat like crap, your results are going to be crap. This includes not eating enough. Start thinking of food as fuel for your body. You want to put in the premium grade fuel so that you get the most mileage out of what you eat. You also NEVER want to run out of this fuel. Not eating enough will put your body into panic mode and it will start breaking down.

To figure out what kind of foods to eat and how many calories your body needs, you could visit an expensive nutritionist. The other option is to follow the nutrition guide that comes with any of the Beachbody workout plans. There is also a meal planner available when you sign up for their website through http://www.beachbodycoach.com/thekoz

MYTH FOUR - You can improve certain parts of your body, or "spot train"

You can't pick and choose where to lose fat. You can't just tell your body, "HEY! Those calories you are burning... yeah, just take it off my thighs. Thank you!" It just doesn't work that way.

The reason people think that they can spot train is because they see programs like Brazilian Butt Lift and Hip Hop Abs and think that they are only working one area of the body. Sorry for the confusion, but you are working the whole body. You will be losing fat from everywhere. The difference with these programs is where they decide to focus on building lean muscle. While you are working your whole body, these programs have been designed to have you use a specific part of your body in every move you do. For example, a push up may be modified so that it is not only working your chest, but also your abs. The P90X Core Synergetics routine is really good at doing things like this.

MYTH FIVE - Lifting weights will make you bulky

This depends on how you lift them.... or I should say, how many times you lift them. Each time you are doing an exercise involving weights, you have two options. You can pick a weight that will let you struggle to get 8-10 reps or one that will let you struggle to get 12-15 reps. 8-10 reps is going to give you size. This is where the bulk comes in.

If you don't want the bulk and are just looking to tone, then pick a weight that let's you feel the burn at 12-15 reps. This will help you pack on lean muscle which will also help raise your resting metabolism rate. Keep in mind that you may bulk up a little at first, but this is because the fat has not burned away yet. Keep going with it and you will love the way you look.

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

What's your workout style?

Personally, I love weight training. It could be the sound of metal clanking away. It could be the feeling of pushing for that last rep. I think the two things I love the most about weight training is the fact that I can keep track of my exact progress and that with weight training you can customize your workout to get the results you want.


Granted, with running, you can keep track of your times, but that doesn't necessarily show your progress. It could have been windy that day, or maybe it was a different route that had more hills than other routes. With weight training, it's just me vs the weights. All it takes is me writing down what I do every time and I can watch my exact progress workout by workout.


To my second point. If you are looking to gain size with weight training, make sure that you are using enough weight that you are struggling to get 8-10 reps per exercise. If you are looking to get toned and develop some lean muscle, make sure you have enough weight so that you are struggling to get 12-15 reps. Either way, you control how much weight you are lifting and therefore, you control the results you want.


Although weightlifting is my favorite, there are many other styles of exercising that I like as well. Running, playing sports, cardio style kenpo (or other martial arts), plyometrics, etc. Even yoga and stretching are finding a place in my heart. I want to hear from you though. What are your favorite types of exercise?

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

For those who were on the fence about trying Insanity, now is the time to buy. You will now get a Bonus DVD with your purchase. Check it out:




As always, Insanity has a money back guarantee, so it's risk free. Get your copy today!

For more information about Team Beachbody and the Insanity workout program, please visit http://www.beachbodycoach.com/thekoz

Tony Horton speaking to the National Press Club about the state of fitness in today's military. Then he makes the National Press Club work out. Check it out!!




For more information about Team Beachbody and P90X, please visit http://www.beachbodycoach.com/thekoz

Building muscle to reduce fat

Many people are misinformed about weight training. I hear many people (mostly women) say that they don't lift weights because they just want to "BURN CALORIES" and lose weight. What they don't realize is that resistance training (aka weight training) can help both men and women get and stay lean by building muscle and RAISING metabolism.

The truth is that hours and hours of aerobic exercise won't help most people lose weight fast because their metabolism drops back to normal fairly quickly after stopping the exercise. However, if you gain muscle, your body's resting metabolism (the amount of calories you are burning while sitting there reading this), increases. The reason for this is that muscle requires a lot of calories to maintain. Studies have shown that consistent weight training raises the body's metabolism by 15%. An average woman would burn 200-300 more calories, at rest, every day!

Am I suggesting that aerobic exercise is a waste of time? No way! To get in shape and maintain it, you should be doing both aerobic and resistance training. This is why the programs at Beachbody all contain both aerobic AND resistance exercises. It doesn't matter if you are doing Turbo Jam, P90X, or Insanity, you are going to be building muscle and losing weight.

Don't be afraid of gaining muscle, ladies. On your resistance exercises, pick a weight (or resistance band) that lets you do 12-15 reps and you will be gaining lean muscle. For those that want to bulk up, do 8-10 reps.

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Week 5 of P90X

This was the first week of Phase 2 in my P90X journey. It felt like week 1 all over again. I was SORE! I loved the 2 new workout routines that get thrown in the mix (Chest, Shoulders & Triceps as well as Back and Biceps). Who knew that there were so many variations to push ups and pull ups. The thing I love about this program is that it's set up so that almost anyone can do it. Every move has a modification and you are encouraged to go at your own pace!

Today (for "fun"), I decided to join my wife on her Power 90 cardio workout. Power 90, may not be as intense as P90X (It's the beginner version of P90X), but it still gave me a workout. The fun part came in the fact that we also did my P90X Kenpo workout. Double cardio workout days are exhausting, but definately rewarding. I never knew it was possible to feel totally gassed, but great at the same time.

On a side note, one of the people that I coach started Turbo Jam this week. Turbo Jam is a beginner level cardio workout program that I always thought looked like it would be really fun to do. She confirmed my belief. She came up to me on Friday and was so excited. Her kids, including her 5 year old, even joined in and had a blast. She said that it was so much fun that she didn't realize that she was working out until they were done and she was breathing heavy and drenched with sweat. As a bonus to her, all of the kids took a REALLY good nap that day.

It just goes to show that no matter what your fitness level or workout style is, there is a program for you at Beachbody.

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Eating Healthy - NO MORE EXCUSES

There are three top reasons I hear all the time for people not eating healthy. Number 1 is that the food doesn't taste good. Secondly is the cost. Most people think that going to McDonalds and getting a value meal is cheaper than eating healthy. The third reason is that they "don't have time to cook." Let's look at each of these seperately and pick them apart so that they no longer hold you back.

1) THE FOOD DOESN'T TASTE GOOD - This is just plain myth. When people think of eating healthy, they are thinking about eating dry salads, raw eggs, and flavorless food. This is the preconceived notion that I had as well until I started following some recipes on the Beachbody website. I'll give you an example of one of the recipes here:

Spicy Asian Salmon with Wasabi Cream

Prep Time: 10 minutes

Total Time: 25 minutes

Cook Time: 15 minutes




Ingredients




* 2 tablespoons cilantro, fresh

* 8 2/3 ounces salmon, raw

* 1 1/3 teaspoons sesame oil

* 1 1/4 teaspoons lime juice

* 1/8 teaspoon hot pepper sauce

* 1/4 teaspoon Dijon mustard

* 1/4 teaspoon wasabi, dried

* 2 tablespoons yogurt, plain, whole milk






Preparation



Preheat oven to 400°F. Press the cilantro onto one side of the fillet. Heat oil in an oven-proof skillet over high heat. When the skillet is hot, add the fish, cilantro side up. Allow the fish to sear until the underside is brown, about 1 minute. Transfer the skillet to the oven and bake for 4 to 5 minutes, or until fish flakes easily with a fork. Whisk together the lime juice, hot sauce, and mustard. Set aside. Combine the wasabi powder with 2 1/4 tsp. of water until smooth. Stir in the yogurt. Spoon the lime juice mixture onto a serving plate, spreading to cover the area the size of the salmon fillet. Top with halibut and wasabi cream.

Easy to prep and cook AND it tastes amazing. This is only one of hundreds of recipes available. Are you going to like everything? Probably not, but chances are, you don't like everything on the fast food menus either.


2) It costs too much to eat healthy - I will agree that stocking up on some of the herbs and spices are a little expensive at first, but once you have them, it's not bad at all. My average meal for 3 now costs about 8 - 15 dollars depending on the meal. Here's the other option that I LOVE... Shakeology. This is the healthiest meal of the day and the cost is 4 dollars a day. The best part is that it tastes like a desert. I add peanut butter to mine and it's like I'm drinking a Reeces Peanut Butter Cup. Check out what doctors are saying about it HERE


3) I don't have time to cook - Even the recipe that I posted above only takes 30 minutes, but if you are really on a tight crunch, there are other options. Shakeology is the first. This takes 30 seconds to 2 minutes to prepare (depending on if you use a blender or just shake it up). The other option is just making small adjustments to making your quick meals healthier. Here's an example of what I mean. Let's take your typical sandwich. Now, let's put it on whole wheat instead of white bread. Get rid of the mayo and add mustard (or what I do is add Pico de Gullo and balsamic vinegar). Make sure the meat you are using is a low fat meat such as turkey or chicken. Done!

There are plenty of quick tips and recipes available at the Beachbody website. Here's what I recommend:

1. Get on Shakeology. Like I said, it's the healthiest meal of the day, it's cheap (4 dollars per day), and it's FAST.

2. Join the Beachbody website as a club member. The cost is about 12 dollars per month, but it also gives you a 10% discount on Shakeology, which is 12 dollars per month savings, so it just about equals out. This membership is what gives you access to not only the recipes, but video cooking tips, and a complete meal planner. You can join up as a member HERE

That's all for today, but if you have any questions, please feel free to comment on this blog, contact me on my website, or email me directly at bbcoachkoz@yahoo.com. Thanks and have a healthy day!




For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

P90X Phase 1 done! On to Phase 2

My first 28 days of P90X are in the books (figuratively and literally). Between the workouts and the nutritional program, I have already seen some really good results. I am down 18 pounds and 3 inches off my gut. This program WORKS! It wasn't easy. I had to really put some sweat, hard work, sweat, determination, sweat, and sweat into it. Did I mention that I sweat A LOT during this? Here's the basic rundown of the workouts during Phase 1 and what I thought of them:

Chest and Back - Push ups and pull ups. Basic, yet VERY effective. I loved the dive bomber push ups. A new twist on a classic.

Plyometrics - One word - INTENSE! I have never been so out of breath in my life. Got through it, but may have worn out my pause button.

Shoulders and Arms - Love, love, love this workout. Really got a good burn going on this one. I love the fact that, unlike being in a gym, you don't have to let your ego get in the way of good form. If you need to do 5 pound weights on some of the exercises, who cares? You're working out in your house!

Yoga - Pain followed by pleasure. The first 45 minutes is intense and will really test your strength, flexibility and will power. If you are new to Yoga, I HIGHLY recommend a Yoga Block. After the moving portion, you go into the balance postures. These are not easy, but every time I did them, I got better. The stretching at the end is where the pleasure comes in. This is what will make your body love you. The Yoga Abs is what will make your body hate you LOL.

Legs and Back - WOW! My legs were sore after this one. There were some really creative and fun exercises though, like the "Groucho Walk"

Kenpo - FUN FUN FUN FUN! Then when it's over, you are drenched with sweat and exhausted and you have no idea how you got there.

Rest or Stretch - I HIGHLY recommend the stretch. Your body will thank you over and over and over again!

Core Synergistics - Hello Core! There are some really fun exercises on this one too as well as some really creative push up styles that help you really work your core. Had a lot of fun with this one.

Ab Ripper X - Saved the best for last. I call it Ab Destroyer X. The first time I did it, it took me a good 10 minutes to get up from the floor. No situps or crunches, this is HARDCORE ab work.


Overall, if you are looking for a total body workout that WILL get you in the best shape of your life, I would definately recommend P90X. It's hard, it's fun, and IT WORKS!


For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz