Blogging about health & fitness

Posts tagged “Lose Weight

Quick heatlh and fitness tip of the day

So you have begun to exercise or already are and not seeing a whole lot of changes? Think about this for a moment, what are or have you been eating? If you feed your body crap all day then you won’t get anywhere! In addition, your body won’t perform the way it should and your workouts will suffer. This is a big reason why people quit or as I’d like to say yo yo cise.

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Quick Chicken Adobo and Black-Bean Tacos

Healthy Meal Ideas

by

Jarrod Ames Founder of GetBeachReadyNow.com

Here is a great meal tip idea from the pages of Men’s Health that I personally love and want to share. Serves 2

Ingredients needed –

  • 1 bunch of cilantro, stems and leaves separated
  • 1 can (14.5 oz) stewed tomatoes
  • 1 jalapeno pepper, stem and seeds removed
  • Two chicken breast baked and shredded
  • Salt and pepper for taste
  • 1 can (15.5 oz) black beans, rinsed and drained
  • 4 corn tortillas
  • 1/2 cup sour cream

Pre cook chicken ahead of time (about 30-40 minutes or until there is no pink)

To Prepare –

  1. Make the adobo sauce – In a blender or processor, puree the cilantro stems with the tomatoes and jalapeno. Transfer the mix to a medium saucepan and bring to a boil over medium to high heat. Cook, stirring occasionally, until the sauce thickens and reduced by half, about 8 – 10 minutes.
  2. Remove sauce from the heat and stir in the chicken, season to taste with the salt and pepper. Heat the beans in a small skillet on medium heat, stirring and smashing the beans with the back of a large spoon, until they are slightly thickened (about 3-4 minutes). Season beans with salt and pepper.
  3. Heat the tortillas until warm. Fill the tacos with the adobo chicken, beans, sour cream and cilantro leaves.

3 Easy Ways To Improve Your Fitness

3 Easy Ways To Improve Your Fitness

by

Jarrod Ames Founder of GetBeachReadyNow.com

     Whether you are currently using a fitness program or working out with friends at the gym, here are 3 simple tips to help improve your overall fitness. These tips are to help you improve your overall functionality and avoid injury.

  1. Move In Multiple Planes Of Motion – This is an important rule to follow especially when you are first starting out. Most people never think about doing any exercises other than in a sagittal plane (a forward or backward motion). However, by focusing also on the frontal plane (side to side movements) and the transverse plane (rotational movements), you will be able to open an entirely different set of exercises that will help you develop greater strength and improve your overall fitness. As an added bonus, by working within these different planes you will more than likely be burning more calories and more fat! See your body has and adapts to exercise movements, thereby creating a plateau effect where you no longer see results. By moving and exercising in these different planes it is requiring your body’s nervous and muscular systems to try and coordinate together to complete these moves. Therefore, creating a higher degree of difficulty causing more calorie burn and less likely to adapt to these exercises which will allow you to continue seeing results!
  2. Your Body Can Only Push, Pull and Twist or Rotate – You body can only work in 3 ways, period! No matter what other people have said or what you see on TV, your body can only push something, pull something or rotate your body and core. By adding each of these movements to your exercise program you will help create a more balanced and stronger body in proper alignment. You can also add or combine these movements in order to get more work done in less time! By using compound movements like for the upper and lower body that involves stabilizing your core within the movement, you can achieve a total body workout with just a few exercises. Like mentioned before these compound movements will also help you burn more calories because of there increase in difficulty, thereby furthering your results!
  3. Rest, Recover and Regenerate – The forgotten rule of training. Most people, men in general, see off days of stretching and foam rolling massage to be a waste of time. This is far from the truth and your body will pay for this kind of thinking. By utilizing the “3 R’s” you will see greater gains in your body’s overall function and performance. Using the “3 R’s” you will help your body avoid injury, overuse of joints and be able to enjoy the benefits of your training. Tips here for recovery are use a foam roller to massage out muscle soreness before it kicks in and stretching can actually help improve your strength and better your lifts in the gym! Plus, get 6 -8 hours of sleep a night to allow your body to properly regenerate itself, especially after training session earlier that day.

Please let me know if you have any questions about fitness or help finding a fitness program that’s right for you. Or just visit the GetBeachReadyNow website at http://www.getbeachreadynow.com Thank You for Reading!


P90X2 the Equipment Needed

Complete Review for P90X2

(The Equipment Needed)

by

Jarrod Ames

Independent Beachbody coach and founder of GetBeachReadyNow.com

The great thing about P90X2 is there are several variations to each exercise which are shown and explained to you so that whether you’re on the road in a hotel or on a tight budget you can do P90X2. The bare minimum essentials are some resistance bands, a door attachment and some furniture. Although this feature fully exist, to completely take advantage of the P90X2 system you should posses and utilize some or all of the recommended equipment. Here is a list of the equipment needed and some links on where to purchase these items. Images of products are available at the bottom plus a link on where to purchase them.

  1. Resistance Bands – The first thing needed is something that everyone should have already and a door attachment to go along with them. There a great tool to have on the road plus if you don’t have a chin up bar or struggle with pull ups and don’t have dumbbells. Workouts such as V Sculpt require the use of resistance bands for certain exercises.*
  2. Chin Up Bar – If you’ve already done P90X or are currently doing it and looking towards future goals with P90X2 then a Chin Up Bar or Pull Up Bar is a piece of equipment you should already own. P90X2 will have various core movements done while hanging from aChin Up Bar. These movements are some of the hardest to copy with the bands but there are very good variations shown for you. However, since these moves require you to utilize you entire body weight, using the bar will be the most effective.
  3. Dumbbells – While a set of bands are great, most of the exercises in P90X2 are easily performed with dumbbells. The amount of weight will of course vary upon how strong you are, although you will find that both men and women will need some light weights (possibly as low as 3 – 5 pounds). I use and highly recommend getting a pair of Powerblocks they are interchangeable free weights that go from 10 – 50 pounds. They are very easy to use and switch between weights and compared to the Bowflex brand similar system, will last you longer and of a better build quality (That is my personal opinion, however, before purchasing them I did research on both and went to a local sports store to try them both).
  4. Stability Ball – This piece of equipment is considered to be vital. If you’ve read previous posts (The Science Behind P90X2) then you know the importance of working with unstable platforms. You can substitute with your furniture or a hotel’s furniture but it will be more beneficial for you to use a Stability Ball. The two most common sizes used are 55cm, which is perfect for 5’0″ to 5’7″, and 65cm for people 5’8″ to 6’3″. Also keep in mind that you can use a smaller Stability Ball if you want, doing this adds difficulty because the less stable the platform will be. 
  5. Foam Roller – Stretching is great, foam rolling is better! Everyone should invest in a good foam roller, if not just for this program but just for general use. This myofascial release technique is a key component for many people doing this program. Foam rolling helps reduce muscle soreness, pain and joint pain. *Personal side note, I had a constantly inflamed right glute, and lower back muscles from an injury I suffered. Went through physical therapy with little help so I got myself a foam roller after reading a fitness book “The Body Impact Plan”. With everyday use, in a month I was back to normal and back to my workouts with no problems. I personally recommend foam rollers all the time and swear by them.
  6. Chin Up Max – Been using a chair as an assist for doing pull ups? Try this very clever device to help you complete more pull ups and as a bonus it positions your body to use better form on each pull up and chin up. You’ll become better at pull ups faster and your training program becomes that much more effective. Say you can do 15 – 20 pull ups already, now imagine using this as a training tool to get you to 30! *I started P90X2 and after the first phase I went ahead and personally purchased one. My pull up numbers have gone up, my strength in my back has increased and I’ve noticed that I cheat a lot less while doing pull ups now.
  7. Medicine Ball (2 -4) – You can substitute a lot of home equipment for medicine balls, however, using the real thing is going to be the most productive and effective. Many exercises use two medicine balls with options up to four. Med balls are more sturdy than a soccer or basketball ball allowing you to more easily master difficult balance movements, in turn allowing you to progress to more advance positions. Med balls, like weights, are available in different weights and sizes. Most people will find that 8 pounds is a standard starting weight.
  8. Push Up Stands – If you’ve done P90X, then you should be familiar with these already. Having these allow for greater range of motion and ease stress on your wrist while performing exercises.
  9. Yoga Mat – Should definitely have one of these by now. As Tony Horton says “Shouldn’t be doing Yoga without a mat!”, if you don’t have one then go and get one.
  10. Yoga Blocks – Some need them and some don’t have to use them. We are all different, however, if you are not very flexible then this will be a perfect addition to your fitness equipment. Blocks will allow you to get into difficult positions easier and can help ensure that you are doing each pose with proper posture.

To purchase these items please visit http://www.beachbodycoach.com/jarrodames and select shop from the home page and then click on the fitness equipment tab on the left.

Thank you for reading!


P90X2 in review (The Science Behind P90X2)

Complete Overview of P90X2

(The Science Behind P90X2)

by

Jarrod Ames

Independent Beachbody Coach and Founder of GetBeachReadyNow.com

The Science Behind P90X2

  • The New Periodized Schedule

The new schedule allows for more individuality. P90X2 allows you to        arrange each Phase (3 total phases like P90X) the way you feel you need the most work/improvement. You may also choose to extend a particular Phase if you do not feel comfortable moving on. However, if you are starting to feel fatigued during the workouts and during the days, you could be over training and therefore should move to the recovery week.

  • Phase One – Foundation (3 to 6 weeks)

This is the base for the entire program (and a serious wake up call).  The Foundation period is focuses on complex movements and multiple muscle groups worked at the same time. Much like Core Synergistics, the entire phase is dedicated to building a stronger core or “foundation” to help prevent injury in the real world and in the following to phases of the program. DVD’s are arranged as follows –

  1. X2 Core
  2. Plyocide
  3. Rest/Recovery+Mobility
  4. X2 Total Body with AB X2
  5. X2 Yoga
  6. Balance and Power
  7. Rest/Recovery+Mobility

Now the next phase will look more like the classic P90X arrangement.

  • Phase 2 – Strength (3 to 6 weeks)

In this phase of P90X2 you will be introduced to new workout routines designed to not only build muscle but strengthen you muscles to improve performance. The movements in these routines takes the addition of instability learned from phase one and implies those principles to challenge your muscles with already familiar exercises. So instead of just doing push ups, now you’ll do push ups on medicine balls. This helps continue to build and strengthen your core muscles like phase one but at the same time challenges, builds and strengthens your other muscles to form a rock solid body! The DVD’s in this phase are arranged as follows:

  1. Chest, Back + Balance with AB X2
  2. Plyocide
  3. Rest/Recovery+Mobility
  4. X2 Shoulder’s and Arms with AB X2
  5. X2 Yoga
  6. Base + Back with AB X2 (Also known as Legs & Back)
  7. Rest/Recovery+Mobility

If you purchase or have purchase the Deluxe kit or Ultimate Kit you will receive the bonus workouts which may be substituted in for workouts 1 and 4. So instead of doing Chest, Back + Balance you would do Chest, Shoulder’s & Tri’s. Same for Shoulder’s and Arms would be switched out for V-Sculpt. You may also change the order by deciding to do V-Sculpt first instead, the choices are yours!

  • Phase 3 – Performance (3 to 4 weeks)

This next phase is where P90X2 separates itself from P90X and introduces the new form of functional training called P.A.P. (Post-Activation, Potentiation). This is the next evolution of full functional training and it is scientifically backed! Lots of research has been done since P90X’s release several years ago. There have been several new ideas and applications for training and conditioning the body. This form of training P.A.P. is currently being used by our U.S. Olympic athletes and developed for top athletes in the P3 training facility. This form of complex training focuses on specific muscle movements like weighted exercises that pre-fatigued a muscle or muscle group before performing an explosive exercise. The results is that you body induces a higher degree of nervous system stimulation, thereby increasing the amount of muscle fiber recruitment to perform the exercise. This leads to more muscle fibers being worked, leading to faster, stronger and denser muscles.

Also new with P90X2 is the addition of Recovery and Mobility and Neuro-Intergrated Stretching or N.I.S. for short. With hard training like what P90X2 offers your body will need some recovery. Each week features 2 rest days or days to use the Recovery+Mobility DVD to help prevent your body from injury. The Recovery DVD features a new piece of equipment which is in every DVD(except Yoga X2), the foam roller. The addition of the foam roller is a tool to Myofascial release your muscles. This is a form of self massage that allows you to release those knots we’ve built up for years and reshape the muscles back to how they should be. Foam Rolling is considered to be the most important therapeutic movement a person can do for themselves. N.I.S. is stretching that is done after a workout. Instead of traditional after stretching P90X2 uses N.I.S. to help recovery after a workout by contracting muscles one way and stretching an opposite muscle or muscle group the other way.

All information was provided by Beachbody, and some of my own opinion. Please feel free to ask me any questions about the program. If you are interested in this program please contact me for details and special offers.

My next post of the series will be a brief post on the fitness equipment needed for P90X2 as well as some optional equipment. Thank you for reading.


P90X2 in Review

Complete Overview for P90X2

by

Jarrod Ames

Independent Beachbody Coach and Founder of GetBeachReadyNow.com

     This will be a complete written overview of the P90X2 home fitness program. I will explain about the program, what you get when you purchase the program, the different available packages that the program comes in, exercise equipment needed, concept of P90X2, how it’s different from P90X and the science behind the program. I will also talk about what results you may see or expect upon completion of the program.

     First, I would like to explain the different available packages for purchase and what you will get with each package.

  1. Base Package Kit – This is the entry level kit. With this kit you will receive a set of 12 workout DVD’s (which will be explained later), a fitness guide to explain the system and the science, an updated nutritional guide (to be explained later) and a calendar to show the order of workouts and to track your workouts.
  2.  Deluxe Package Kit – The Deluxe package includes everything from the Base Kit, along with 2 Bonus P90X2 workout DVD’s (Chest, Shoulder’s & Tri’s and V-Sculpt), a 36 inch Foam Roller, Stability Ball and Two 8 lb. medicine balls.
  3. Ultimate Package Kit – This package includes everything from the Base Kit with the 2 Bonus DVD’s, the Two 8 lb. Medicine Balls, the Tony Horton Push Up Stands and an upgrade to the Rumble Roller foam roller (denser material for less give and nubs that allow for a deeper penetration in sore muscle tissue)

Also each package if order through the Team Beachbody network comes with 2 additional workouts from the Tony Horton One on One series (Upper Body Balance and 4 Legs). To see these available packages visit P90X2 options at https://teambeachbody.com/shop/-/shopping/P90X2?referringRepId=136149

Next, I would like to explain some of the equipment that is used in the P90X2 program. First, if you already own the P90X or Asylum programs, then you will have some of the necessary equipment already. In addition to having weights, bands, mat and pullup bar, you should consider getting a foam roller, weights and bands, medicine balls, stability ball and possibly a plyometric box or very sturdy stool.

Now I will explain how it is different from P90X, the science behind P90X2 and what you can expect to achieve with the program. P90X changed the way most people thought about fitness. P90X brought functional fitness and muscle confusion (two principles that have been around in fitness for years) to the home fitness platform. For the first time people were able to get full functional training in a compact 90 day design without the high cost of a personal trainer or expensive gym equipment. Now P90X2 is taking those principles and applying new fitness science to further enhance your results from P90X and other training.

P90X2 is taking the functional fitness training of P90X and adding focus on agility, balance and mobility. By adding these elements to your training the idea is that you’ll be improving your overall performance in all areas of fitness. You will also build a stronger core from these elements thereby reducing your risk to injury. P90X2 is also just 5 days a week, there are two rest days now, because less is actually more now! There are also no cardio specific routines in P90X2. Trust me that won’t be a problem in this program as each workout is fast paced and very challenging! Next I’ll discuss the science behind it.

Due to the size of information in this review I will be breaking it down into sections of separate blog posts. Please see my next post P90X2 Complete Overview (The Science Behind P90X2).

Thank you for reading!



Why I choose to get fit and healthy with Beachbody.

I have seen and heard a lot of good stories about people changing their life with products from Beachbody and I now want to share mine. I knew that I wasn’t in good shape, but I never let it bother me. I should have been taking better care of myself and because I didn’t this happened to me. In December of 2008 I was living and working  just as always, eating anything I wanted and feeling like my job was enough activity for me. Well one night at work no less I started to have incredible pain in my back. I could barely stand up and eventually couldn’t stand up. It keep getting worse as the time passed and I was worried because I had experience anything like this. Eventually I got to a hospital and come to find out I was passing a Kidney Stone. I was relieved it wasn’t something life threatening, but at the same time the pain and discomfort was unbelievable. To make it worse the doctor said he wouldn’t break it up and just give me medicine to pass it and that should happen within the next 24 hour period. Well it didn’t happen quite like that. It took 4 days to pass! Not joking, I was curled up almost in a fetal position on my couch literally crawling into the bathroom every 30 – 45 mins. Well after it passed I went back to work and continued with my life of unhealthiness. Apparently I didn’t get the message so 2 week later I had a second Kidney Stone equally as painful but only lasting a day this time because it was smaller. This was my wake up call!

I realized after the two Kidney Stones that I had really let myself go in terms of health. I also realized how many health problems my family have now that they are older because of not taking care of themselves when they were younger. Both sides of my family are Diabetics, only one of my uncles and me are not. As well as being overweight, you can check mark heart disease, high blood pressure, thyroid disease, lung disease, dementia, and just about everything else.  This is just my immediate family not including MS and other disease that some of my cousins have. I knew then that I had to do something about my life style. Now enter P90X from Beachbody and my world was about to change!

I kept seeing the infomercial and ads for P90X and said that’s to extreme for me. However, after two weeks of finding myself watch it on TV and thinking about it I said this is it and it’s time to buy. It was tough giving up foods that I was so used to eating but then again I had a bigger goal that I was shooting for, my health. I followed the workouts and started to make better choices when eating and became more aware of the nutrients that my body needed to become healthy again. After the first 90 days I had lost 28 pounds of junk weight(224 starting weight – 196 end of 90 days). I felt great look thinner than I had in a while and said I still had more to lose! So now after eating better and exercising regularly and another full round of 90 days of P90X I’m at 188 pounds! A total of 36 pounds of fat loss, and taken my bodyfat % from 23.5% down to a little more than 11%. This is not the end either, I am currently going to start a mix of Beachbody programs to build muscle and take that bodyfat% down to around 6%. So look for me on facebook and twitter as I take my body to a level of fitness that I’ve never been before!

Check out my other post on here and my personal website http://www.wix.com/jarrodames/coachames


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