Week 1 Day 1

Anyone who's worked out with me knows...Cardio is my NEMESIS!!!  I just can't stand it, but it's time to face the facts...it needs to be done, and I have to do it.  So today being day one, what better way to start out the new cycle then with CardioX!!!

Now I really enjoy Tony and his goofy sideliner comments and I actually really appreciate the way he trains, he reminds me a lot of how I used to train others, so seeing from his point of view is very easy for me.

With not having done any consistent cardio work in a good 5-6 months and having taken the last 3 weeks off, let's just say that today's workout was just that.  It was tough, I found myself huffin, my calves were on fire and I sucked down about 24oz of water in a 45 minute program.

For those of you who have not had the pleasure of the P90X series, I will say this, CardioX is actually pretty decent.  I had never done it before as I chose to do PlyoX instead when I went through the program last year.  I will say that CardioX is a nice little mix of YogaX, KenpoX, and PlyoX - it gets your heart rate up and the body sweating.  On top of that the pace is good and there's enough mix to keep things from getting stale and becoming boring. I did enjoy it for the most part...although it is cardio.

So pre-work today consisted of a couple of things roughly 20-30 minutes before I began.  Here's the breakdown:

Spark - about 45 minutes before (I skipped my morning Spark and opted for a little bit later to help the energy level get up there for the first workout -- I'll do the same the rest of the week though.)

https://www.advocare.com/09091647/Store/ItemDetail.aspx?itemCode=A2095&id=E&flavor=M&size=C

Catalyst - 3 pills about 20 minutes prior - this was designed for the US Olympic Wrestling team and basically gives your muscles instruction, puts a protective coat over then and forces your body to burn fat instead.  One of my top 3 picks for the Advocare line of products.

https://www.advocare.com/09091647/Store/ItemDetail.aspx?itemCode=T2010&id=A

Thermoplus - this is a great thermogenic which increases your core temp and helps your body burn and metabolize fat.  1 pill taken with my Catalyst. 

https://www.advocare.com/09091647/Store/ItemDetail.aspx?itemCode=T4101&id=A

Arginine Extreme - 15-20 minutes prior (directions call for 30 minutes, but with a 10 minute warm up, it starts to kick in when I get rolling!) -  referred to as 'beast juice' this stuff really takes my workout to the next level - a fantastic mix of amino acids and B vitamins, I have yet to find anything in it's equal - another of my top 3!

https://www.advocare.com/09091647/Store/ItemDetail.aspx?itemCode=P4500&id=B&size=P

Immediately following my workout 2 scoops of Post Workout Recovery is mandatory - no matter what type of workout.  My number 1 favorite product of all time, I will simply not workout if I don't have any Post...the stuff is just that amazing.

https://www.advocare.com/09091647/Store/ItemDetail.aspx?itemCode=P2301&flavor=A&size=C&id=B

And with that, it has begun...tomorrow - X Stretch...time to lengthen and really get those muscles pulled apart!!!

IT'S CHALLENGE TIME!!! Can ya dig it?

So I am currently coming off of a 3 week resting period as I've been really hammering my body for the last 8 months or so non stop so it was time to get a little extra rest. Tomorrow begins the elevated exercise program.  What exactly is that?  Well it's 7 days of total head to toe body decimation.  I'm taking 4 parts of the P90X program (yes I've done the whole thing in the past) and 3 days of my own personal weight training program and making them one big happy family. Sound tough?  I expect it to be.  So lemme break it down for you.

There will be 3 cycles of 4 weeks with 1 week breaks between cycles.  Each week will start with the P90 series at home Monday thru Thursday with Friday, Saturday and Sunday seeing gym time at the local 24 with a return to my favorite system of sets and reps.

Now the way this workout is scheduled and set up, it can be modified to fit any fitness level, if you want help with modifying it to fit your fitness level, give me a call and we'll get it done.  So with this new program, I'm actually going to keep a daily log here on this blog and let you all know what I'm taking before my workout, what my workout consisted of and what I'm taking after my workout.  You'll be able to see my performance and my results over time.  My goal is not to increase my strength overly much but to gain about 10lbs of lean mass and cut my body fat % as much as possible.

Those of you familiar with the P90 system know it's tough and just jumping straight in hurts...alot. So my first cycle will be an 'ease in' cycle where I work into a more aggressive second and third cycle.  I also will not be using any of the weight oriented exercise rotations from the program, all cardio and stretching disks.  I enjoy the heavy work in the gym, so I'm going to keep that part of my personal program and utilize the P90 system for it's excellent cardio and yoga systems.

Now I invite you all to join me on this challenge, either in person (yes you're welcome to come over to my place or meet me at the gym) or online, posting your own progress and keeping pace.

So without further ado here is 1Cycle:

Monday - CardioX
Tuesday - X Stretch
Wednesday - Ab Ripper X
Thursday - Core Synergistics
Friday - Back and Shoulders
Saturday - Chest and Arms
Sunday - Legs

I'm ready...are you?

Direct Selling News

Reputation is everything in the game plan for success.

Behind every successful business is a reputation of excellence. How would you grade yours? Do you know or care? You should.

Your reputation is everything. But what does “reputation” really mean? The CEO and founder of Amazon defines reputation as “what people say about you when you have left the room.” What do people say about your company when you leave the room?
Reputations take years to build but seconds to lose. At AdvoCare, we believe reputation is about everything a company does—from the products it sells, to each marketing campaign and the attitude of every employee. That’s why we place such a strong emphasis on it.
As an award-winning member of the Direct Selling Association, AdvoCare is reputation-driven and truly believes reputation is everything. That’s the reason we go the extra mile to ensure our products not only work, but they are safe through our Scientific & Medical Advisory Board and Informed-Choice certification.

Read the article here:

Direct Selling News

19 Tips Every Windows 7 User Needs to Know

19 Tips Every Windows 7 User Needs to Know

Some really helpful info in this article!!!

Heavy Metals!!!

Great read!

http://www.cbsnews.com/stories/2010/06/01/earlyshow/contributors/susankoeppen/main6537686.shtml

Reposed here without permission:

(CBS) For many people trying to get in shape or bulk up quickly, protein shakes are part of a daily workout regime.

Protein drinks are being advertised as a way to boost fitness, and that marketing targets everyone from body builders to teenagers.

But, according to a new study, over-consuming some of those products could be dangerous.

“Early Show” Consumer Correspondent Susan Koeppen takes a look at an investigation being released Monday by Consumer Reports.

Though manufacturers and salesmen say that these products are safe, the new study says some protein drinks may cause health problems over time. The investigation found some contain things like arsenic, cadmium, and lead.

CBS News took a hidden camera to nutrition stores in New York City asking about these supplemental drinks, but not one sales person warned about possible health risks.

Some said taking more than recommended doses wouldn't hurt.

But trainer/dietician Erin Palinski says, not so. "They're actually going to harm their health if they do excessive amounts," said Palinski.

Experts say too much protein can lead to dehydration and digestive problems, increase your risk for osteoporosis, and for some people, cause kidney problems.

And now, an investigation appearing in the July issue of Consumer Reports finds that some protein drinks could be toxic, if you take too much.

Says CR's Urvashi Rangan, "We tested about 15 different types of protein drinks. ... And we actually looked for four different heavy metals. We looked for arsenic, cadmium, mercury, and lead."

Test results found heavy metals present in all 15 drinks -- some more than others.

Consumer Reports says three products were of particular concern -- because consuming three servings a day could result in exposure to arsenic, cadmium or lead that exceed proposed limits for contaminants:

• Eas Myoplex (Arsenic, Cadmium)
• Muscle Milk-Chocolate (Cadmium, Lead)
• Muscle Milk-Vanilla Crème (Lead)

Urvashi Rangan, Consumer Reports, said, "What we're concerned about here is the chronic low level exposure of a heavy metal. And what people should know, is that heavy metals, once they come into our bodies, once they're metabolized, they tend to stay there for a long period of time."

The supplement industry disputes claims that protein shakes could be harmful.

Andrew Shao, of the Council for Responsible Nutrition, says, "The results of this analysis aren't alarming. The heavy metals that were found are well below the limits FDA (Food and Drug Administration) would be concerned about, so they don't pose a health risk to consumers at all."

But Consumer Reports says there is little regulation requiring manufacturers to prove their protein drinks are safe.

"We think the FDA should be tracking these products better," says Rangan, "and that is not happening at this time."

The manufacturers of those three products say independent testing shows their products are within government safety standards even if taken three times a day.

Still, CR notes there other ways to get protein at a cheapter price, such as:

• Half a chicken breast (27 grams of protein, 62 cents per serving)
• Three glasses of milk (23 grams of protein, 60 cents per serving)
• Three scrambled eggs (20 grams of protein, 46 cents per serving)

More basic training!!!

Boy where does the time go? I guess I need to make my blogger dashboard my homepage otherwise I just don't remember to update. It's that whole outta site outta mind thing right?

Well lets get to some workout basics today shall we? Understanding a few basic concepts will help to lay down a simple foundation of good habits and greater gains as you progress. Some more of my basic steps to a great program are these:

1. Proper breathing - it's important to breath while you are exercising and to breath properly. This really is the biggest thing I notice people not doing correctly when working out. For the longest time Britt would hold her breath while we were lifting, that's not so good. So what's the right way? Well there's a few schools of thought on the matter and most people say that as long as you inhale on one part of the movement (either positive or negative) and you exhale on the other you'll be fine. Now while true to some extent there is an optimal way to breath during weight training, just like there is during running, swinging a bat, playing billiards or even shooting a rifle. To get the most from your lungs during a lift you want to inhale on the negative portion of the lift and hold - lowering the weight on a squat as an example - then exhale forcibly as you crest the half way point of the positive movement. This allows you to drive more force in the lift with each rep and allows for controlled breathing during your exercise sets.

2. Rest between sets - Now unless your doing specific training you want to get 60-90 seconds of rest between each set (another great reason to have a workout partner!) which will allow your body to recover and let you continue on. Larger muscles require more rest than smaller muscles, so extending past 90 seconds on muscles like your back or chest is perfectly fine and shortening up on smaller muscles is ok as well, just realize that the less time you have for rest, the weaker your next set will be...burnout training is amazing, but painful! :D

3. Weight Control - The speed in which you move the weight is important. My long time friend and mentor in the gym John Taylor (former Mr. Pacific NW and Mr. Oregon) had a simple rule. When you are in a movement and I say stop you have to stop that movement withing an inch of where you are or you are moving too fast. Control prevents injury. It also allows your muscle and not gravity or momentum to do the work.

4. Range of motion - Cutting or reducing your range of motion in an exercise will increase the likelihood of injury as well as decrease the amount of growth in your muscle. Taking weight through a full and deliberate motion will not only promote growth and greater strength but will also increase flexibility.

5. Over Training - A large number of people (guys especially) think that the more the train the more they grow. Your body grows when you rest, not when you workout. If you do not give it time to recover you will keep your body from reaching its maximum potential. Lifting more than 3-4 times a week unless you're an advanced lifter or competitor will keep your muscle from repairing and growing. In the beginning workout 3-4 days a week and get 3-4 days rest. Couple with the right nutrition and supplementation you've got a formula for success no matter what your goal.

If you'd like more information on anything here or a tailored program for yourself, let me know. I have started training again and am currently working on my third certification through the American College of Sports Medicine.

I will be starting group classes soon!

Till next time...unleash your inner Champion!!!!

Oz

Never quit

Keeping up with a blog can sometimes get lost in the days, it's not as easy as one would think.  Even though I have it up regularly I seem to look over it, or say to myself, 'ack, I haven't written anything in days...well weeks now' and remind myself I need to.  Then I get sidetracked and move on to one of the thousand other things I feel I have to do.  It's really easy to see how my life has been a scramble of this that or the other thing for the last 36 years...holy cow!  For being a fairly organized person, I sure do have a TON of incomplete projects and long lasting dreams, that seem to fall to the wayside on a regular basis. So I've been cleaning out all my old emails and found this little bit which seems to help alleviate my melon of some of the stress of having all those 'I really need to complete this' projects...

The only way to lose is to quit. As long as you continue
to make the effort, you have not lost. Everyone experiences
setbacks. However, winners experience the most setbacks
because winners persist as long as it takes to win.
Does it ever seem that you are blocked in every direction?
That's the time to get creative, become more flexible, and
open yourself to the possibilities that are most certainly
there.
Sometimes when you get stuck in a rut, the rut can suddenly
and unexpectedly run out. And what a great opportunity that
can be for you to climb out of that rut, look around, and
see all the valuable things you've been missing.
Never quit. Use each setback, each disappointment as a cue
to push on ahead with more determination than ever before.
Never quit, and you will always be a winner.

Ralph Marston


I may not have taken the time to have written a mile of dialogue, but I think this little piece is short, sweet and to the point, so I'll leave you with the idea that it's OK to have incomplete works and projects in your life as long as you don't ever quit and return to see them through to the end.  Always look for the light, always strive to overcome, learn from the errors, pick yourself up when you fall down, dust yourself off and drive to be the Champion we all have locked deep inside of us!