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2010-05-08T22:50:00.002-04:00

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1st Law of Exercise: Variety

2010-03-26T12:30:00.002-04:00

By Tony Horton

Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious and creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

One of the reasons Power 90^®, Power Half Hour^®, Power 90 Master Series, and P90X work so well for so many people—people who have tried and failed with other programs—is because they are NOT one discipline. These programs incorporate a variety of things: sectional progression, plyometrics, ab and core routines, boxing and kickboxing, yoga, stretching, and cardiovascular exercises. From Tony & the Kids! to P90X, I have always tried to make the routines fun and filled with a variety of movements—these workouts are uncomplicated, easy to follow, and time-tested, and have combinations that work. I'm not a fan of boredom. Doing the same routines and movements over and over again doesn't appeal to me. That's why many of my programs don't repeat the same move twice.

Curiosity is a key reason I've been able to sustain a high level of fitness for over 20 years. If I see something that looks fun and challenging, I'll try it. If it doesn't ring my chimes, I'll move on to something else. Curiosity was one of the reasons you decided to order Power 90, Power Half Hour, Power 90 Master Series, or P90X. You weren't happy with the status quo. You were probably unhappy and unhealthy. You were in a rut and you wanted a change. When I'm in a rut, I look for ways to mix it up. Just because something works for me right now doesn't mean it will work or hold my interest later. Too many people hold on too tightly to things that don't work anymore. You know it's time to change things when you hear yourself saying "I feel burned out," "This isn't fun anymore," or "I'm no longer seeing improvement with this routine."

You could be suffering from a temporary bout of mind babble, or maybe it's your heart telling you that it's time to move on. Only you know the difference. Don't do something just because everyone else is doing it. Figure out what keeps you in the game, even if it's very different from what others think you need. If you're beating yourself up when it comes to inspiration and motivation regarding perspiration, then you need an alteration to your transformation.

Variety in your fitness world will keep boredom, injuries, and plateaus at bay. That's the reason Power 90 has two levels. P90X and Power 90 Master Series were created so you'll have myriad ways to mix it up and continue to see improvements over time. If you really want to improve your fitness and physique and make this a lifestyle thing, then eventually the other box you'll need to get outside of . . . is your house. This might be hard for people with a hectic schedule, but why not skip that Sunday barbecue for a hike or run or skate or swim or volleyball game? After you've seen my goofy mug too many times, you might want to open the door and explore.

P90X or Power 90 can be the on switch to a lifetime of health and fitness. After your 90 days are up, a nice variety of activities, workouts, and athletic endeavors will turn on even more lights. I like to call the program after Power 90 Power 10,950. That's 30 years. You can reinvent yourself and take control of your life if you stay curious and try new things. Finishing an exercise program lets you begin to explore all the possibilities. Variety in fitness and life is essential for keeping the lights on.

Peace,
Tony H.

SORE, HUNGRY, AND SLOW? Sore, Hungry, and Slow: 3 Signs That Show Your Program Is Working

2010-03-23T19:03:00.000-04:00

By Steve Edwards

Exercise makes us feel great. It makes us less hungry. It helps us perform everyday tasks better. Besides our health and the way we look, feeling great, being less hungry, and performing better are exactly the reasons we put ourselves through exercise. However, en route to ultimate fitness, there are some hurdles we all need to clear. Mainly, they include being faced with the opposite of our intended goals. Enter the trilogy of grumpiness: getting sore, slow, and hungry. We tend to look at these as negatives, but how about a little New Year's spin? You want these feelings because they're clear signs your program is working.

Before we analyze why you need to embrace "going backward," let's answer the obvious question: why would we design this type of program? Certainly, there are exercise programs that don't put you through torture. Could we have chosen such a path with P90X^®?

The answer is that programs lacking this trilogy don't provide you an incentive to get in top shape. In the early stages of any exercise program, it's possible to structure the schedule and diet around making small improvements. I call this the Curves^® template. You push your body above its normal output, though just barely, and you keep it there. If you are greatly deconditioned, it will yield improvements. This approach doesn't hurt, and frankly, it helps people who've never exercised—mainly due to the mental boost they get from feeling they can exercise. It's a nice alternative for some people. But let's be realistic. None of them would sit through a P90X infomercial, much less be inspired by it.

The Curves template is what we would call a foundation phase of training for someone who has never exercised. The next step would be one of our programs, like P90X or Slim in 6^® (these programs also work on the Curves template because you can choose modified variations). The upside with this method is that each day you leave the gym feeling better than when you walked in. The downside is that you'll never have the body of a fitness model. To achieve a higher level of fitness, you need to periodize your training (see "Customizing P90X for Specific Goals: Part I" in the Related Articles section below) and eventually stare into your Nietzschean abyss. That which doesn't kill you makes you stronger is more than a cliché with P90X—it's your life.

Getting sore

Soreness is the easiest symptom to understand. Most of us have been sore at some point. It happens anytime we do something physical that we're unaccustomed to. From yard work to a pickup game with your old team to a marathon shopping spree, when you push your body beyond what you do in your normal day-to-day activity, you get sore. This is true even if you used to do the said activity all the time. In fact, that generally makes it worse, because you still hang on to the muscle memory of how to do the activity, which means you can really put the hurt on if you don't have the requisite fitness base.

Most soreness comes from the breakdown of fast twitch muscle fibers. Our bodies have both slow twitch and fast twitch fibers. Slow twitch fibers have a low recruitment factor, which simply means they get fired up at low outputs. Fast twitch fibers have a high recruitment factor, meaning it takes something more intense to get them going. A simple example would be raising your fork to your mouth, which requires slow twitch fibers, compared to raising a heavy barbell over your head, which requires fast twitch fibers. Furthermore, we all have some extra fast twitch fiber for emergencies. When you run from a bear, you're engaging these, which is why you're likely to run faster than you ever have before.

Fast twitch fibers are repaired much more slowly than slow twitch fibers. You can pretty much keep shoving food into your mouth and never get tired. When you do get tired, you'll be able to resume the activity quickly. Lifting a barbell over your head will wear you out, and it will take some time before your body is able to do it again. The more weight you add, the quicker you'll get tired and the longer it will take before your body is ready to do it again. And once you've escaped the bear, you'd do well to avoid him for a couple of weeks. Those emergency fibers you've thrashed will take that long to recover.

Hypertrophy means muscle growth. Almost all training programs target this, even weight loss programs, because changing a body from rotund to svelte requires you to lose body fat. And the quickest way to lose body fat is to gain more muscle. Muscle requires more work from your body, even at rest, so you're body will take the nutrients from the foods you eat and store them in muscle tissue rather than adipose (or fat) tissue.

To create hypertrophy, you need to overload your muscle fibers progressively to keep breaking them down. As you get fitter, you engage higher-threshold muscle cell motor units to keep the overload coming. Breaking down exactly the number of muscle cells your body can replenish right away is nearly impossible. This means that to advance your level of fitness, you are going to break down more muscle fibers than you intended. When this happens, you get sore.

Getting hungry

"I heard I would get less hungry and all I can think about is eating" is a common sentiment expressed on our Message Boards. The reason is somewhat obvious—our entry-level programs have low-calorie diets, not to mention restricted diets. Most of these people are simply craving the junk foods we've had them cut out.

But Xers get hungry too, and they're usually eating enough calories. This is because your body cries out for nutrients when it's in breakdown mode, even when you've eaten all you can. Learning that this craving is normal will greatly help your success curve.

When your body is craving nutrients, you want to feed it. However, under the type of duress a hard program creates, you can't possibly give it enough nutrients. Many of us try. We eat and eat. And while eating can help ease the mental anguish your body is going through, you can't put all of these calories to use, and some will get stored in fat tissue.

When your body is hungry, supplements are your best friend. Most have very few calories and a lot of nutrients. Some have targeted nutrients, which basically means they're designed for nutrient efficiency. Results and Recovery Formula™ is a prime example (see "Your Key to Great Results" in the Related Articles section below). Although its nutrient profile is unsuitable for many situations, during or after exercise, it is the most efficient food for your body. Using Results and Recovery Formula as directed will help you get less sore, and hence less hungry. Shakeology^® also shines during an exercise program. While healthy anytime, drinking Shakeology while your body's in flux will enhance your ability to use all of Shakeology's nutrients effectively.

But no matter how well we strategize, we're all going to get hungry at some point in our programs. So much so that staying hungry is a metaphor for the bodybuilding lifestyle. In the film Stay Hungry, a bodybuilding champion (played by Arnold Schwarzenegger) sums this up with the line, "I don't want to get too comfortable. I'd rather stay hungry."

Getting slow

This is the hardest condition to conceptualize but the easiest to explain. During hypertrophy, your muscles are growing. Growing muscles are a bit like a growing person. Just as you learn how to grow into a developing body, you need to learn how to use new muscles. During the hypertrophy stage of your exercise program, your muscles are "big and dumb," like the old-school concept of the "musclehead."

Larger muscles have a greater capacity for strength than smaller ones. A large muscle isn't necessarily stronger, but if trained properly, it will become stronger. Muscular efficiency (or absolute strength) is what gets targeted in the latter stages of a training program. Doing low repetitions, along with eccentric and plyometric movements, is all about teaching your muscles efficiency—essentially, the ability to recruit high-threshold muscle cell motor units.

We'll talk more about strength training in another article. Today, my point is to explain the rationale behind what I call "getting slow." While your muscles are growing, your ability to move quickly lessens. This is why athletes do all of their body-altering training in the off-season. When you start to feel slow, it's a sign that your program is working. Just remember that you'll want to increase your intensity and whip those big lugs into shape later on.

Wanting to experience the trilogy of grumpiness should help you during your next program or training cycle. But remember that these are stages, not chronic conditions. You should only experience them early in a program or new cycle of training. If you aren't experiencing them at all, it means you're ready to ramp your training up to the next level. But if they persist beyond 4 weeks, you're overdoing it and risk overtraining. You may also experience them each time you transition to a new phase. In this case, though, they should be gone before you move into the next phase.

Simply Seasonal - Top 5 Ways to Eat Seasonally

2010-03-17T16:30:00.000-04:00

This is some great info that I found in the latest Cooking Light magazine as part of a Kashi advertisement. I checked out Kashi's website and they have a lot of great articles about healthy eating.

SIMPLY SEASONAL:

Local, seasonal produce has an unmistakably fresh, straight-from-the-farm flavor - and it's excellent for the environment because it leaves such a small carbon footprint. So while early spring can be a tricky time to commit to eating seasonally - there's less in the market than you'll find when it warms up - it's a challenge that's well worth taking. And it's easier than you think.

WHILE IT VARIES FROM REGION TO REGION, HERE'S WHAT'S IN SEASON RIGHT NOW:

Artichokes

Asparagus

Cabbage

Green Peas

Herbs

Lettuce

Mushrooms

Onions

Potatoes

Rhubarb

Spinach

Turnips

Watercress

TOP 5 WAYS TO EAT SEASONALLY:

FREQUENT THE FARMER'S MARKET - Find out firsthand which fruits and vegetables are freshest while supporting the local growers who bring their harvest to you community. To locate a marker near you, visit localharvest.org. The site allows you to plug in your zip code for a list of local venues.
SIGN UP FOR A CSA - One of the easiest ways to cook and eat locally is to receive a weekly box of produce fresh from a nearby farm. To find a Community Supported Agriculture program in your are, and for more information, visit localharvest.org.
CHAT UP YOUR GREEN GROCER - Your supermarket may surprise you. Talk to the produce manager to fin out if anything on the shelves is locally grown. If not, be sure to voice your interest.
PLANT A KITCHEN GARDEN - You may not have room for an entire vegetable patch, but it's easy and rewarding to grow herbs, baby lettuces - even radishes and tomatoes. Consider setting up a garden swap - your green peppers for your neighbors baby cukes.
SUBSTITUTE SEASONAL INGREDIENTS - You don't have to come up with a new repertoire of recipes to accommodate locally grown fruits and veggies. Just add them to dishes you're already familiar with, whether they be pastas, omelets, or stir-fries.

Tony's Words of Wisdom: Life Is Behavior

2010-03-16T12:30:00.000-04:00

By Tony Horton

I've learned from my own experiences (filled with the usual trials and tribulations) that life has stages. These stages can occur in any and all aspects of life—physical, spiritual, psychological, financial, romantic, adventurous, familial, and so on. As you look back at your life (so far), you can see where you've excelled and where you've come up short.

Most people spend their whole lives focusing on only two or three of the abovementioned categories. They neglect other areas of life because of lack of interest or desire or necessity. The truth is that a lot of men and women these days spend a substantial amount of their time working to keep a roof over their heads, food on the table, and money in their pockets. Many homemakers (male and female) spend most of their time keeping the hatches battened down.

So if life feels like an endless episode of Survivor, then how the hell do we focus on what I call the "Bliss Maker" areas of life—the romantic, spiritual/psychological, physical, purposeful, and adventurous areas? The three key ingredients for finding bliss in these areas of life are TIME, ENERGY, and PURPOSE. If you live in a 9-to-5 world and feel overwhelmed, then it's going to be pretty tough to find the TIME, ENERGY, and PURPOSE to discover your true bliss.

The average person can find temporary bliss in food, alcohol, drugs, tall tales, and sex. This kind of short-term bliss will take away health, consciousness, rationality, discretion, accountability, and responsibility, along with distorting values and a sense of morality.

If you're lucky enough to finally discover that there's more to life than making a buck, feeding your face, getting off, and manipulating reality, you'll start to inquire about how to find your bliss. Then you'll have to begin to find the TIME, ENERGY, and PURPOSE.

Time isn't that difficult, really. You look at your schedule, move some stuff around, explain to people what you're doing, and figure out a reasonable TIME frame in which to accomplish your goals. ENERGY is a piece of cake! You can master that every time you decide to Push Play! Doing P90X or any other kind of physical activity will automatically propel you into one of the most important "Bliss Maker" categories. PURPOSE is probably the most difficult and complicated variable when it comes to long-term success and bliss.

Pursuing your bliss by means of dishonesty, manipulation, coercion, or the need to seek self-aggrandizement will backfire worse than any short-term pleasure ever will. If your spiritual pursuits give you a holier-than-thou attitude, all your learned dogma will fall on deaf ears. If you exercise hard and long just to look hot at your high school reunion, then talk to me the next day when the show is over. If you start looking for adventure for the sole purpose of acquiring trophies, will you still enjoy it if you fail?

If you ever chase any of these areas of life for the PURPOSE of looking for attention, accolades, and kudos from others, then you are doomed to a life of confrontation, depression, confusion, illusion, and delusion. I never said pursuing your bliss was easy. That's why most people who try it fail.

You can avoid failure by pursuing your bliss with clarity, wisdom, acceptance, vulnerability, patience, consciousness, and truth. These words, in both the selfish and selfless ilk, represent intent. Your intent is everything and the only thing that matters when it comes to the right use of will.

I believe that real lifelong change and bliss are achieved over the course of three separate stages:

Recognition. Knowing and understanding that there must be a shift in the way you approach certain segments of your life and an undaunted willingness to want to make a change.
Catharsis. The period of time you spend venting, releasing, and unleashing the emotions that keep you from your bliss.
Application. The employment and utilization of the tools you've learned at the cathartic stage.

If you can move through these three stages with the right intentions, then you will know what it's like to live on this earth in a state of bliss.

Peace,

Tony H.

Marathon Training Progress...

2010-03-15T07:54:00.000-04:00

I made the decision in November of last year after my second half marathon to challenge myself to run my first marathon on 2010. I started my training back on January 11th of this year I started my training for the Vermont City Marathon on May 30, 2010. Right now I can't believe that as of today my first marathon is only 75 days away.

To date my training has been going by with no big events or issues. I have been able to complete all of my runs. Some of them have been on the treadmill to do the crazy New England weather, the dark, or not having someone to watch my son, Mack. I completed a half marathon in February mostly for the reason that it was on the day I had a 13 mile training run scheduled.

Saturday was the first training day that marked a new achievement for me. It was the first time I completed a run over the half marathon 13.1 mile distance. With the help of a running buddy, Al, I was able to check of that goal in style.

My time does not included the time we had to stop at the stop lights around town which was only about 4 or 5 minutes. When we finished the run I had to map the route on more than one site because I couldn't believe that I had covered that distance in that amount of time.

I did make the mistake of not fueling enough before the run and during the run. I did check up with me at about mile 12 but I was able to push through. It's good that I'm learning these lessons before the marathon. Have to figure out how much more to eat and fuel before next Sunday's 16 mile run.

Right now almost every weekend run is going to be the longest I have gone so it is make this very exciting. I can't wait to see how each run is going to go. I'm thinking that I should be actually doing a long slow run as recommend by most training plans rather than a PR pace. Stay tuned for more training updates.

Vicky

Female Fitness Myths and P90X

2010-03-13T18:39:00.012-05:00

By Stephanie S. Saunders

There's a lot of pressure on women to look, in a word, hot. Sure, for a chosen few, curves in the right places come naturally, but the rest of us seem to spend all our time snatching up the latest fitness fad, be it the Abs-o-matic 3000, Cucumber Colon Cleanse, or Low-Cholesterol All-Bacon Diet, desperately hoping we'll discover the new us. Instead, we usually walk away—or occasionally limp away—feeling confused, dejected, and as if we've missed out on the genetic lottery.

As it turns out, the answer's much simpler than you thought. From housewives to rock stars, there's a growing group of female followers who trust in the proven science of P90X. The truth is, hard work and clean eating are the ways to change your body forever. And P90X is the fastest and most effective program to get you a fitter body. But what about all the other options out there, the spot training, the fad diets? Let's take a look at some popular exercise myths and how P90X can help you dispel them.

Myth #1: If you want to lose weight, you must have an incredible metabolism; otherwise, you'll need to starve yourself.

If most of us had the choice between winning the lottery and having a perfect metabolism, the decision would be tough. For many people, the ability to eat whatever they desire seems a gift beyond price. The reality is that only a tiny percentage of people are so blessed, and that number decreases as people age, get pregnant, and experience various health issues. So when a Hollywood starlet claims she can eat whatever she wants and still look great, she's probably lying.

At the other end of the spectrum, there's severe caloric deprivation. The problem with depriving yourself of calories is that you can only sustain it for so long, and it can often lead to overeating and a slower metabolism. The longer you try to exist on a reduced-calorie diet, the greater the likelihood you can slow down how quickly your muscles repair themselves, as well as suffering psychological problems—or even brain damage. Of course, the answer is to eat, but you have to eat healthy foods that fuel your workouts. The P90X program includes a very specific nutrition plan you can tailor to your goals, but the nutrition plan requires a lifestyle change. This means not fad diets, but a plan that's going to require that you eat more food than you imagined possible. What's truly great is that the nutrition plan can be maintained for the rest of your life. So start eating—correctly—and watch the change begin.

Myth #2: Doing hours of cardiovascular exercise is the only way to burn fat.

Hours of anything, besides sleep, can be redundant and boring. The idea of spending hours on a StairMaster^® makes me want to fall asleep right now. Although a necessary component of any workout routine, cardiovascular exercise is definitely not the most effective way to lose weight. In fact, doing more than an hour of it without some type of fuel can cause your body to break down muscle mass and slow down your metabolism. And when you do the same repetitive motion every day, your body can become used to the motion, which can slow or even halt your progress.

P90X is effective in helping you lose weight because of the enormous variety it offers. Your body doesn't get used to the stimuli, because the stimuli are constantly changing and becoming more difficult. Plus P90X helps you build muscle, which turns your body into a fat-burning machine. And P90X is fun and entertaining, and doesn't take 3 hours a day to complete. The singer Pink was recently quoted as saying she does an hour of P90X 6 days a week and has seen incredible results. An hour a day for amazing results is a relatively small investment for such a great return.

Myth #3: Weight training builds bulky muscles.

Perhaps the greatest myth out there is the "bulky muscles" myth. Here's the reality: muscles do one of two things—increase (hypertrophy) or decrease (atrophy). But they don't just "bulk up." For a woman to create a bodybuilder-type physique, she'd need to overstimulate her muscles with very heavy weights, constantly training to failure with very short repetitions. And frankly, even then, unless she had a great amount of testosterone in her body, it might be impossible.

P90X effectively uses resistance training to increase muscle, thereby increasing your metabolism and helping you burn fat. And although you'll work to exhaustion, your muscles won't bulk up if you keep the repetitions at 12 to 15. P90X also keeps you moving, so your heart rate stays high, simulating the effects of a cardiovascular workout. You will build muscle but still maintain a sexy, feminine physique.

Myth #4: You shouldn't build muscle until you lose all excess fat, as building muscle will push the fat out and make you look larger.

This myth is particularly funny, as it was probably perpetuated by a fitness trainer telling a client there was a six-pack hiding underneath a layer of fat that just needed to be uncovered. Yes, we all do have a six pack in there, and possibly buns of steel, but muscle building doesn't happen under that layer of fat. Building muscle actually changes your body's composition, and eventually the fat becomes less a part of the picture.

No amount of sit-ups, push-ups, lunges, or squats will push any layer of excess tissue out. In fact, P90X is so effective at totally transforming your body, you'll soon forget there was a layer of fat to be concerned about.

Myth #5: You should only work out the specific areas where you want to shed fat.

It's been said again and again: spot training doesn't work. And yet every month, the fitness magazines print a slew of new, specific exercises for lifting the booty, flattening the stomach, or tightening dangling upper-arm flab. Yes, if you work a specific muscle group, it will become more toned, but that has nothing to do with the fat on top of the muscle group in question. The most effective way to change your body is to work large muscle groups, consistently altering the stimulus, and sticking to a sound nutrition plan. No amount of leg lifts alone will give you the thighs of your dreams.

P90X will attack every muscle in your body and create visible changes in your appearance. There are specific workouts for all your areas of concern, but there are many more for every other area, to give you a beautiful, proportioned body.

There's no magic pill, combination of foods, or even surgery that can give you the body of your dreams. An enviable physique comes from hard work, dedication, and a lot of sweat. P90X is the most effective way for a woman to shape her body because she has to work hard to get there. And as lovely as it would be to naturally have the metabolism of a 12-year-old boy, there's something truly satisfying about creating such great change in your own life and controlling your own outcome. We can often feel at the mercy of others. Our health and fitness are areas we completely control. So even if you dedicate 23 hours a day to your relationship, job, and/or children, one hour in your own living room can truly create transformation. And no diet book, magazine article, or silly celebrity statement can refute the thousands of P90X Success Stories out there. So make a decision to put down the fad exercise magazines, put in the work, and watch your life begin to change.

Half @ The Hamptons

2010-03-07T10:24:00.010-05:00

On February 21st I ran my third half marathon. I had a thirteen mile training run scheduled for that day and thought running it with 1200 people would be more fun than by myself.

It was a cool and windy morning when we arrived, but the skies were blue and the sun was warm. I had planned to run an easy half just for the training, but I always seem to have a hard time "taking it easy". At the start of the race I thought I was following the 9 minute pacer but in reality I was behind the 8:30 pacer, oops!

After getting off of the beach and into the neighborhoods of Hampton the sun was shining and I actually had to ditch the hat and gloves. The final 4 miles of the course were down Route 1A in Hampton. If you are from the area you know how beautiful the last 4 miles were.

I went out at the 8:30 pace for the first half of the race but then eased back to a pace of 9:00 miles for the second half. Giving me a finishing time of 1:54:47 at a pace of 8:48 miles.

I'm planning on one more half before my marathon (Keybank Vermont Marathon on May 30th) and hoping to try for a PR in that race. For me the best part of the day wasn't the time on the clock but getting to enjoy the race on such a beautiful day. I also got to enjoy the day with a few of my local running buddies.

I'm heading out now to get in a nice easy 9 miles in this New England heatwave of 50 degrees in March. Have to take advantage before the weather changes like it always does in New England.

Vicky

Eating Healthy on a Budget

2010-03-05T21:12:00.005-05:00

One of the most common excuses out there for not eating a healthy diet is that it is more expensive. Here is a great video from MSNBC with tips on how to eat healthy on a budget.

Visit msnbc.com for breaking news, world news, and news about the economy

A few things to remember:

Buy Fruit and Veggies that are in Season - Here is a great website that list out the seasonal fruits and veggies by the month. Seasonal Fruits and Veggies
Purchase Fruits, Veggies and other Healthy Items in Bulk - The bags of oranges and apples are the grocery store cost less than buying the individual fruit.
Eat at Home - Preparing a meal at home with cost you a lot less than getting it at a restaurant and you can control the amount of fat and calories you put in the dish.
Leftovers - These are a wonder for you budget. Leftovers from the night before can save you a significant amount of money over a fast food drive-thru meal.
Protein - We all know that this can be the most expensive item we buy at the store. Stock up when it is on sale and freeze. Try buying a whole chicken which is cheaper than the boneless chicken breast and you can get multiple healthy meals out of it. The roast chicken one night, a chicken sandwich, and some chicken soup.
Buy Frozen - Frozen fruits and veggies are frozen at peck freshness and are significantly cheaper than their fresh counterpart.
Buy Large Containers Rather Than Individual - The large container of plain yogurt is cheaper than the individual containers of the flavored variety. Add a little frozen fruit and you have a cheaper and healthier option with less added sugar.
Plan Ahead & Make a Menu - The number one way to save on your grocery budget is to plan you meals ahead for the week. Then make your list for the store and stick to it.

Hope these types help you to eat healthy and slim down your waistline but not your wallet.

Vicky

Running w/ P90X??

2010-02-28T18:07:00.005-05:00

I know many people out there wonder if you can do P90X with running, but most of all if P90X will improve your running. Here is my personal running story below.

I was a runner in high school and college. In high school I had a cross country 5k PR of 21:30. I have always thought of myself as a runner but after having my son and not taking time for myself I was up to a weight where my knees could not handle me running. I wanted to run because it has always been a time for me to be out and just de-stress from the day.

My husband had seen an infomercial for P90X but we were not ready to tackle P90X so we started with one of the less intense programs Power 90. After 90 days of Power 90 my weight was back down to a point that I could start to run. I completed another 90 days of power 90 with running 3 miles three times a week.

I was ready to tackle P90X and set a new running goal for myself. I signed up for the Big Lake Half Marathon in Alton, NH in May of 2008. At that point I had never run a race longer than a 5k (3.1 miles). That day was also the 90th day of P90X for me. I completed the full P90X program with running three days per week plus my long run on Sundays. When it came to race day my goal was to finish in a time under 2 hrs.

I went out in the race at a steady pace and I wasn't sure what to expect, I had never run a full 13 miles. The first 4 miles went by easily but at mile 4 began the steady up hill climb to mile 6. I surprised myself to find the strength in my legs and the stamina to actually pass people going up the hill. The second half of the course was flatter than the first but I did begin to feel the toll of the miles around mile 12. I was shocked to finish and find out my finishing time was a whole 7 minutes faster than my goal. I was able to completed the course in 1:52:34!!!

Since that first half marathon I have completed another at the Manchester City Marathon this past November in a PR of 1:49:46. I was also part of a 200 mile relay team that ran from Northern NH to the Coast of NH in just over 28 hrs. I completed a total of 17.5 miles over 3 legs at a pace of 8:04.

I am currently training for my first full marathon in Vermont on May 30th with the help of P90X. In my experience P90X with running is a great combination. Many times (I know this from experience) runners neglect to incorporate weight training with their running or only train their lower body. Weight training combined with the flexibility training of yoga and running is the ideal training recipe. Just remember to listen to your body for any signs of overtraining and take those rest days when needed.

If you have any questions about combining P90X with running just send me a message.

Should Women Do P90X?!?!?!?

2010-02-27T17:37:00.007-05:00

A Girl's Guide to P90X
By Whitney Provost

Muscles are a girl's best friend. Not only do they raise your metabolism and help you burn more calories, they also keep you living strong. And they look beautiful. Well-sculpted shoulders and lean, tight legs carry clothes better and allow you to power through everyday activities with strength and stamina. How do you get a body like that? A program like P90X will do the trick.

I know this because I'm a P90X graduate. I can vouch for its muscle-sculpting, fat-blasting, and body-shrinking powers. Before I ever started working for Beachbody®, I finished two rounds of P90X and incorporated P90X Plus into my fitness routine. I still do P90X regularly, and Plyometrics is consistently in my cardio rotations.

I'm not a world-class athlete. I'm just a regular at-home fitness junkie. P90X has been helping me get the body I want—lean, tight, and strong but not bulky—and it makes me feel good.

Not sure if you're ready to tackle the X? Here are a few things to keep in mind.

Do your best and forget the rest. You'll hear Tony say this a lot throughout P90X, and it's important advice. All you have to do is lift as much weight as you can, and that's it. You're not in competition with anyone else. Don't worry if you can only lift 5 pounds while the women in the workouts are hoisting 15. Every time you Push Play, you'll get stronger, and before you know it, you'll be able to lift heavier than you ever have before. And don't be surprised if you find that you can do a few pull-ups at the end of 90 days.

Eat enough. A common mistake many active women make is undereating. With a program as intense as P90X, it's important to fill your body with enough healthy fuel to power through your workouts and help your muscles recover afterward. If you don't eat enough, your metabolism will slow down and your body will burn muscle for energy. Follow the P90X nutrition plan and take your supplements. They're designed to help you get the best results.

Don't be a slave to the scale. During a program like P90X, your body will go through a lot of metabolic changes. At first, your muscles may retain water as they react to the shock of the workouts and the recovery afterward. You may notice your weight going up for a short time before your muscles shed the excess water. As you continue with the program, you'll be building muscle and shedding fat, but the scale might not move downward as much as you want it to. Don't let that deter you. A pound of muscle is denser than a pound of fat, so your body may shrink even if your weight doesn't change that much. Keep in mind that muscle is a metabolism booster, so the more you have the more calories and fat you'll burn all day long.

You're not going to get bulky. Look at the women in the P90X workouts. They're all lean, strong, and feminine. Because women don't have enough testosterone to build massive amounts of muscle, it's nearly impossible for them to bulk up by lifting heavy weights. When women complain about feeling bulky, it's usually because they're new to a fitness program and their muscles are retaining water. If this happens to you, don't give up. Stick with your meal plan and workouts, and soon the extra bulk will go away.

You're going to love the way you feel. OK, maybe not when you're sore from working out, but as you get stronger and leaner, you're going to love how easy everyday tasks become, like lifting heavy objects, walking up and down stairs, or picking up children. And I can pretty much guarantee that you'll find yourself admiring your shoulders in the mirror or poking yourself in the belly to feel your tight abs. I do it all the time.

If you still have questions if P90X would be the right program for you send me a message. I've completed P90X a total of 4 times and I'm getting ready to start it for a 5th on March 8th.

Vicky

Don't Feel Like Working Out....

2010-02-11T21:09:00.007-05:00

I have had one of those weeks at work. I haven't been able to get out of work when I wanted too. I've had to take work home so I haven't gotten the amount of sleep I need. I have had too many other things thrown on my desk this week so I haven't been able to get my regular work done.

Today was the worst day of the week. It was actually nice out tonight and I wanted to get outside for my run, I dread having to run on the "dreadmill". Tonight, of course, I got out of work late and by the time I got home it was almost 6:30pm. I had a three mile run on the schedule and all I wanted to do was climb on the couch and nap. Instead I went right to my workout clothes and got changed and logged into WOWY.

I got on the dreadmill and still didn't want to do the three miles. I decided that I couldn't make the three miles any shorter but I could crank up the speed and intensity and get it done faster.

After 24:35 minutes I had covered my 3 miles tonight. Was it hard to do? Yes, but it was one heck of a workout and not the workout I thought I would have tonight on my way home. After the 3 miles I was dripping sweat, I felt like I could do anything, and my energy was thru the roof.

So next time that you think you don't have the energy or don't feel like getting in the workout. Just get dressed, wowy and push play you will probably amaze yourself.

Have you Committed?

2010-02-08T21:00:00.006-05:00

Four weeks ago I post that I had committed to myself, my fitness and my running. I've officially registered for the VT Marathon on May 30th. I sat down and planned out the next 5 months of training. Now 4 weeks into my training commitment how are things going....

I've gotten in all of my schedule runs and many of them there longer than what I originally scheduled

I've gotten in all my weight routines

I've gotten in all of my weekly yoga routines

I've had trouble getting in my extra cardio for the week.... to be honest I've only got it in two of the four weeks

I lost 8lbs total in the four weeks...

I've just committed to my workouts and the nutrition followed. There are still big improvements I need to make in my nutrition. There are also new things I need to learn since this is the first I'm I'll be regularly running at least 12 miles on Sundays.

Start with the workouts and the changes will start to happen in your nutrition. You can't fuel your body for intense workouts with junk food. You will start to look for that nutrition that you body needs. So get to the starting line and commit to yourself and your workouts!!! It is good for your body, your health and in turn good for your family.

The Importance of Yoga...

2010-02-07T09:15:00.003-05:00

I know that most of you starting P90X do not want to do Yoga and it is one of the longest and hardest workouts of the week. Check out this interview with Tony to see why it is just so important.

January Newsletter

2010-01-31T11:56:00.001-05:00

January 2010 Newsletter

Am I Dedicated or Crazy ?!?!?

2010-01-30T11:53:00.004-05:00

My training schedule this week had a 5 mile run today. I got up this morning and checked the weather on http://www.weather.com/ and this was the current temperature when I headed out for my run.

Yes you are reading that right. Only 3 degrees Fahrenheit!!!! Was I crazy to go out and run in that temperature? Well I'm sure most of you think that I am. I even thought that I was when I headed out to the running group in my car and it was only 5 degrees when I made it to the meeting point. There was only a group of 4 of us that showed up to brave the weather.

I was still thinking I was a little off my rocker at that point. The minute we started running the cold air hurt my lungs, but after a few minutes I settled in and it wasn't all that bad. I had bundled up with plenty of layers and only my face was cold. It was a hard run in the cold and I have to thank my friend Al for running with me, but when we were done it felt great. At 9am this morning I had finished my 5 mile run and had the rest of the day in front of me.

So was I crazy to go out? No, I'm just a runner dedicated to my training plan. If I didn't have a plan and goal then I probably would have just stayed under the warm covers this morning. Instead I followed my plan and I'm having an extremely productive day. So make your plans and stick to them that is the only way to make it to the finish line.

I Can't Believe My Eyes....

2010-01-29T18:27:00.002-05:00

This is one thing I thought I would never see from the Creator of P90X. I guess he hadn't come up with Ab Ripper in 1996. Good thing for Tony that he meet Carl Daikeler only a few years later.

I hope everyone gets a good chuckle out of this.

Remember Where You Came From....

2010-01-28T20:25:00.013-05:00

We should all keep a reminder of where we came from when we started on this up and down journey for our health and fitness. We all know that photo or that comment that made the light bulb go off in our head and made us realize the way our lives were headed. We are all now on our journey to a healthier life so that light bulb moment all got us to change our lives for the better no matter how painful or embarrassing it may have been.

For me my life changing moment was when I saw a photo of Pat and I from my 10 year high school reunion. Most people are thinking about how they look before they go to the reunion, but for some reason I didn't think I looked all that bad.

What was I thinking! I was wearing a dress that was a few sizes too small. It should have been loose and flowing on my body instead of tight and ready to rip the minute I sat down. It wasn't until I saw this picture that I realized I had to do something about where my health was headed.

In this picture I was more than 40 lbs heavier than I am now and almost 50 lbs heavier than I was in high school. This picture was taken Thanksgiving weekend and the Wednesday after Thanksgiving I committed to make a change for the better for my health.

Now today 4 years later and 40 lbs lighter I'm as fit as I was in high school and have completed two half marathons, a 24 hour relay road race and I am on to the road to my first marathon.

If you had asked me four years ago if I thought I would be doing any of these things I would have said "No Way!". I now look at these to pictures and I realize I'm not the same person I was 4 years ago physically or mentally. I had just gotten comfortable and forgotten about my love for running and for fitness. Both of these pictures are so very important to me because they show the amazing journey of the past 4 years. Plus the first serves as a constant reminder of how hard I have worked to get where I am and how easy it is to go back to where I was. I love the person I am today and I am striving to make myself better everyday. I can't wait to see what incredible picture I get to add next to this story!

Goals for 2010

2010-01-21T21:03:00.006-05:00

Most of us have a long road to out fitness and personal goals. The most important thing you can do for your fitness and for your personal live is to set goals for yourself. Make sure you are settings fitness goals for things you can do physically and not just goals for a number on the scale or a pants size. We need to make sure we remember the most important reason to do any fitness routine is to be healthier and to be around longer for our loved ones. The outer physical effects are just a bonus to feeling better and living longer.

I spent a few hours last weekend sitting down and thinking about my goals for the next year. Of course like most of us I do have the scale or pant size goal, we all dream of that "Itsie Bitsie Tinie Winnie Yellow Polka Dot Bikini" The goals I’m really looking forward to achieving this year are those things I have never done before but haven’t been physically able to do until now.

My first personal goal of 2010 is to run my first marathon. I have dreamed of being able to say I’ve completed one for over 10 years and this year I’m going to make it happen. Today I committed to that goal and put down my $85 registration fee and I’m now officially registered for the Vermont Marathon on May 30, 2010. To date I have done 2 half marathons and the leap from 13.1 to 26.2 miles is scare and so exciting. I can’t wait to report that I have completed it. So now for the next 18 weeks I will be putting in some serious mileage a long with my Beachbody workouts.

After I have completed my first marathon I will tackling another mountain. Which one? I will have to figure that out after marathon. Maybe another marathon, maybe qualify for the Boston Marathon (I’m dreaming big here). Who knows but I need the goals to keep pushing my fitness forward to new levels.

We all have those “mountains to climb” that we have dreamed of for years, 2010 is the year to make that happen! So write down that dream goal and commit to achieving it in 2010!

Vicky

Marathon Training Week One

2010-01-17T19:22:00.006-05:00

As you all know I sat down last Sunday and planned out my workouts until my marathon on May 30th. I would love to set the goal to not miss any of the workouts during this 4 ½ month plan, but I know that is not realistic. I know that there are days that you are sick or there are things that can happen that are out of your control or it is possible to over train and need to change the schedule. So my plan is to do everything in my power to get in my workouts, but if something out of my control changes my schedule I will modify and move on.

As you can see from my schedule for the week I didn’t follow my plan to the letter. I am a mother, wife (whose husband is in grad school as well as working full time), and work full time so I have very little free time in my life. As a result, I’m up at 5:30 in the morning to get in my AM workout and then get my runs in at night. Living in New Hampshire it is dark when I get out of work so I only get the joy of running outside when I have friends to run with and that doesn’t happened most of the time. So a lot of those nights I’ve spent my time running on the treadmill in the basement just to get the miles in.

Wednesday night I just had too many appointments to be able to get in an evening workout, plus I was so busy I missed my afternoon snack, something I don’t recommend, I just had no energy to get on the treadmill when I got home. I have recently had trouble getting all of my calories in daily and after not eating enough on Thursday it caught up with me Friday morning and I didn’t have the energy to bring it with an Insanity workout so I decided to modify and get in Tony’s One-on-One Medicine Ball Core Cardio. It was a good workout and I felt better after I finished and had a little recovery drink. I’m sure you can see that I didn’t get in my ChaLEAN Push 3 workout for the week. I have to figure out how to get the two workouts in on Saturday, because I usually don’t have time to fit in an afternoon workout. My plan for this week is to get the workout in tomorrow morning and yoga in the afternoon.

With sticking to my training plan I was able to drop 2.4 lbs of the 5 lbs I had gained over the holidays (don't tell anyone). A few more weeks like last week and I'll dropped all 5 and be well on my way with my marathon training.

My runs were wonderful this week with the exception of Monday night. I was able to run with friends this week for most of the runs. It is so great to have friend’s workout with you. It makes it so much more fun during the workout and gives you some great quality time to chat while doing something wonderful for your body.

So set your schedule for the week and try to find a buddy to workout with; if you don’t have someone local remember to log onto WOWY, we are all there to support each other! I have my plan set for the week and I am ready to take it on!

Vicky

Game Plan Summary Jan 10

2010-01-11T21:25:00.001-05:00

Just a quick wrap up from the Game Plan...sorry I was looking down so much, but I was reading some of my notes from Saturday

The Try Shakeology® Today $1,000 Giveaway!!!

2010-01-10T18:38:00.004-05:00

Drink Shakeology every day and you can win $1,000 just for sharing your experience with us. Every week, we randomly select someone to be our lucky $1,000 winner. All you have to do is fill out the entry form and include a picture of yourself with your Shakeology package. You can enter every week, so keep drinking your Shakeology!

To enter the Try Shakeology Today $1,000 Giveaway, please complete this short entry form.

No purchase necessary to enter. To enter without having purchased Shakeology, please complete the alternate entry form. For official rules, please download the Try Shakeology Today $1,000 Giveaway official rules.

If you are looking to try a sample of Shakeology, just drop Pat or I a line and we can help you out.

January Workout Commitment

2010-01-10T17:10:00.007-05:00

Almost all of us have a hard time sticking to a schedule and sticking with your workouts everyday. I have to admit with the holiday craziness I haven't been good about getting my workouts in. I have probably only worked out about 4 days a week instead of the 6 I normally do. For me I need to have a goal to work towards. This past fall it was the half marathon I ran on November 1st. Since then I have lost focus without a set goal. So I have now decided to commit to completing my first marathon.

The best way to succeed in your fitness goals it to commit to working out 5 or more days per week. I just spent the past hour planning out my workout schedule for the next 4 1/2 months. I'm running the Vermont Marathon on May 30, 2010 and have planned my running and workout schedule from tomorrow until May 30th. I have put all my workouts on a calendar and posted January here. After I finish blogging I'm posting the plan in the kitchen and my office where I can see it daily to remind me of what I have to do everyday.

I know I'll be spending a fair amount of time on the treadmill getting in some of my mid week miles since it is dark out when I get out of work. Never mind the snow and ice we get in New Hampshire in the winter. I love running, but I hate running on the treadmill. Some of those mid-week runs are going to be my hardest workouts. I'm just counting the days until we have more daylight and I can get outside to run for all of my runs.

I plan to mix up my resistance training with a little bit of Chalean Extreme and a little bit of P90X and Tony's One-on-One series. I hope this plan is the key to success for completing my first marathon, but only time will tell.

Vicky

Carl Daikeler Game Plan Boston

2010-01-10T15:18:00.001-05:00

Brazil Butt Lift

2009-12-22T07:27:00.008-05:00

Here is a solution for everyone out there unhappy with their backside. This product is not just for the ladies out there.

Brazil Butt Lift uses cardio, dance, and a unique training method to work your rear end from every angle. You'll reduce your hips, slim your thighs, and lift your butt, shaping your "bum bum" (pronounced "boom boom" ) into the best booty of your life.

This program was developed by Leandro Carvalho using his signature training techniques to help sculpt some of the world's most beautiful bodies. Top supermodels count on him to get their "bum bum" in shape for a lingerie photo shoot or a revealing runway show.

Check it out for yourself. You won't be sorry but your "bum bum" might be a bit sore.

Tony Horton Kiss 108

2009-12-22T07:12:00.007-05:00

Tony Horton was live on December 21st with Matty in the Morning on Kiss 108 here in Boston. Check out what he had to say about working out and P90X.

Click here to listen:

Tony Horton on Matty in the Morning

WIN $1000 JUST FOR WORKING OUT!!!

2009-12-08T15:12:00.003-05:00

YES, you read that correctly. You can win $1,000 just for working out. Or other great prizes like an i-Pod Touch, Camera or $300.00. It is true they really give out prizes for working out. Pat has actually won $300. I'm still waiting for my day.

Every day that you log in to WOWY SuperGym™ and enter your workout you will be automatically entered in the Daily Sweepstakes. You could win a $300 cash prize or an electronic item such as an iPod, digital camera, or portable DVD player. And one day a week—the Mystery Day—someone will win $1,000.

See it's simple to win. If you don't have a free account all you have to do is go to my page and join for FREE:

www.beachbodycoach.com/vosullivan

The Daily Sweepstakes gives you 365 reasons to keep Pushing Play. Winning cash and prizes just for working out—now, that's motivation!

Beachbody is coming out with some new and exciting contested for 2010. Stay turned for new and fun ways to win!!

Hearty and Healthy Dips

2009-12-08T15:02:00.002-05:00

It is the holiday season, which mean a time for cocktail parties and too many high calorie appetizers and snacks. So before you head out to one of those parties check out this article and bring a delicious dip so that you can have something healthy to snack on.

When aren't we going on and on about how you need to eat more vegetables? They're full of fiber, vitamins, antioxidants, and low in calories and fat. And one of the best ways to eat them? Raw. So you're trying to be a good camper, with your bowl of broccoli and cauliflower florets, baby carrots, and celery sticks, crunching your way to a leaner (and probably gassier) you. You know what would really make these veggies sing? Some dip! French onion dip. . . or guacamole . . . or hummus . . . or nacho cheese. Ha! Guess again! Nothing can make your healthy vegetable snack descend the rungs of Michi's Ladder faster than a few dunks in a bowl of fatty, salty, delicious dip. But we're not completely heartless. Here are some variations on some old favorites that are actually pretty good for you!

Hummus. It's a perfect dip. Made primarily of creamed chickpeas, it's like dipping your vegetable in another vegetable! But not all hummuses (or is it hummi?) are created equal. Many are loaded up with tahini (the sesame paste that gives hummus it's nutty flavor) and olive oil, which are almost pure fat. Granted, they're both healthy fats, so a little is OK, but too much will pack on the pounds. Try making your own from scratch. Just puree a can of chickpeas in a food processor or blender with lemon juice, garlic, and cayenne pepper to taste. You can add as much tahini or olive oil as you think your diet can handle, or none at all. If the hummus is too thick, you could thin it with a little vegetable broth or water instead of oil. Another delious option to add to the hummus is a sweet potato. Steam one sweet potato first until tender and add to food processor to make a new and tasty twist to the classic dip.

Guacamole. Avocados? They're in the Pious Tier of Michi's Ladder. And guacamole is just mashed avocados, right? Right, but as with olive oil and tahini, avocados are full of calories. One avocado has 227 calories, and 21 grams of fat. Instead, how about an easy-to-make avocado dip? In a food processor, combine one avocado, one cup of nonfat yogurt, and one cup of nonfat cottage cheese (all top-tier ingredients from Michi's Ladder). Blend until creamy and no lumps from the cottage cheese remain. Add cayenne pepper and ground cumin to taste. For extra flavor and texture, mix in some chopped fresh cilantro and onion before serving.

French onion dip. OK, nothing made of instant soup (essentially flavored salt) and full-fat sour cream is going to pass Michi muster. But onions are in the top tier, so that's a start. Instead of sour cream, how about tofu? It's not just that white brick that sits in the back of your fridge after a well-intentioned impulse buy. Puree 2 cups of extra-soft tofu in a food processor with a couple of tablespoons of white wine vinegar and Worcestershire sauce, and garlic cloves to taste. Meanwhile sauté some chopped onions in a little bit of olive oil until caramelized. Mix the onions into the tofu mixture and deglaze the pan with a little white wine and add that to the dip as well.

Spinach dip. Nothing's a bigger hit at a party than that hollowed-out sourdough boule full of mayonnaise-y goodness. Instead of mayo though, try pureeing some nonfat yogurt and cottage cheese. Thaw out some frozen chopped spinach and mix that in and add some chopped water chestnuts and scallions for crunch and flavor. For extra zip and color, try mixing in some curry powder. With all that going on, you'll forget the mayo's gone! And don't forget to use whole grain bread.

Article written by Joe Wilkes for Beachbody.

Cheer Gut

2009-12-01T14:41:00.003-05:00

Here is a little something to get you in the Holiday spirit. Pay attention at about 1:30. Tony Horton would be proud.

December Fit Club

2009-12-01T13:49:00.003-05:00

We hold a monthly Fit Club for people in the Southern New Hamsphire area. The fit club is FREE for all that want to attend.

Fit Club

We hold the Fit Club the second Saturday of the month.
Here is the information for the next one:
Date: Saturday, December 12, 2009
Time: 9:00am - 10:30pm
Location: Girls Inc, Manchester, NH
Street: 340 Varney St
City/Town: Manchester, NH

We are also holding Business Opportunity Briefings for those of you that maybe interested after the workout. We also hold a small workout and activites for the kids five and older, so please feel free to bring them. An RSVP is requested, but not required to attend.

If you have any questions or to RSVP please contact us at info@teamgranitefit.com. Just need a mat/towel and be ready to Bring It!!!

We hope to see you there. Pat & Vicky

Strenuous exercise may help slow aging process, study says

2009-12-01T13:39:00.006-05:00

Here is a great article written By John Fauber of the Journal Sentinel .

What better motivation to workout than to live longer. Should make you want to pull out that P90X workout and Bring It!

For years, a mantra of medicine has been that you can't do much about your genetic makeup.
A new study has found, however, that strenuous, long-term exercise may have anti-aging properties by virtue of its effect on chromosomes.

"People automatically assume there's not anything you can do about your genetics," said Patrick McBride, a professor of cardiovascular medicine at the University of Wisconsin School of Medicine and Public Health. "We can exercise our chromosomes."

McBride, who was not a part of the study, said the new research helps explain on a cellular level many of the known benefits of exercise.
"Regular exercise is an anti-aging activity," he said.

While the study did not show that exercise can change genes, it suggests that exercise may have beneficial properties at a chromosomal level, specifically on telomeres, the ends of chromosomes that are believed to have an impact on aging.

"I think this is a blockbuster study," said Barry Franklin, a physiologist at William Beaumont Hospital in Royal Oak, Mich.

Telomeres are like the biological clocks of cells, said Franklin, who was not a part of the study.
He said the study may help explain why exercise reduces the risk of so many diseases.
In recent years, telomeres, the DNA structures found on the ends of chromosomes, have been the source of an increasing number of studies. The 2009 Nobel Prize in Physiology of Medicine was awarded to scientists who discovered how telomeres protect chromosomes.
Telomeres have been compared with caps on the ends of shoelaces, protecting against genetic unraveling, which, in turn, can lead to diseases.

When telomeres become too short after repeated cell divisions, cells die.

As people get older, telomeres get shorter, and some research has linked shortened telomeres to higher rates of death from heart disease and infections. Shortened telomeres also have been associated with cognitive problems and certain cancers, although the relationship with cancer is not fully understood.

The new study, which was published online Monday in the journal Circulation, looks at circulating white blood cells in middle-age lifelong runners, healthy middle-age people who did not exercise and younger distance runners.

The study, which involved about 100 people, is one of the first to show a correlation between vigorous, lifelong exercise and the length of telomeres.

Ulrich Laufs, the study's co-author, who is a researcher at Saarland University in Germany, said one of the key findings was that lifelong exercise was associated with a significant prevention of telomere shortening.

Laufs said the study was not designed to answer the question of how much a person needs to run or exercise to live longer.

But exercise does appear to be a powerful intervention that can help regulate substances that stabilize telomeres.

The people in the study got a lot of exercise. The middle-age subjects, whose average age was 51, had a history of running since they were young, averaging about 50 miles a week.
They were compared with a group of healthy, non-exercisers of about the same age.
The middle-age athletes had less loss of telomere length than the non-exercisers. They also had substantially higher amounts of proteins that help preserve telomeres.
The study follows research from last year that also suggested a benefit from exercise on telomeres.

That study involved 2,401 volunteers who were twins. It found an association between telomere length and leisure time exercise. It concluded that a sedentary lifestyle may accelerate the aging process as the result of telomere shortening.

The most active individuals in twin pairs had longer telomeres.

Other research has shown an association between smoking and obesity and shorter telomeres.

Holiday Shakeology Recipes

2009-11-30T14:16:00.004-05:00

Here are some new and fun Shakeology Recipes.

Thin Mint Treat

1 scoop chocolate Shakeology
1 1/2 cups cold water
1/4 tsp peppermint extract
1 cup ice (or to taste)

Blend till frothy and enjoy!

Nutrition Info:
Calories :152
Protein: 17 g
Carbs: 17.5 g
Fiber: 3 g
Fat: 1 g

Fall Egg Nog

1 scoop chocolate Shakeology
1 cup low-fat eggnog
1/2 cup cold water
1/4 tsp pumpkin spice
1 cup ice (or to taste)
optional: 1/2 tsp fresh whipped cream (if you're really festive!)

Blend till frothy and enjoy!

Nutrition Info: Without whipped cream
Calories: 321
Protein: 23 g
Carbs: 47 g
Fiber: 3 g
Fat: 5 g

Pumpkin Pie

1 scoop chocolate Shakeology
1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
1/2 cup canned pumpkin unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)

You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake.

Nutritional Information (with low-fat milk):
Calories: 284
Protein: 27 g
Fiber: 7 g
Carbs: 40 g
Fat Total: 3.5 g
Saturated Fat: 2 g

Manchester City Half Marathon

2009-11-06T14:48:00.001-05:00

I ran my second half marathon on November 1st at the Manchester City Marathon. The course went through Manchester, NH where I grew up and is considered to be one of the more challenging half marathon courses in the area.

Even with the tough course I was able to run a personal best of 1:49.48. I know that I wouldn’t have been able to with stand the beating your body takes without the extra training I did with P90X and Insanity. I know yoga with Tony Horton has helped to get all those sore muscles and legs stretched out. I meet some amazing people thru my training an along the course. I’m looking forward to my next half marathon in February in Hampton, NH along the ocean and hope to complete my first full marathon next May in Vermont.

I would like to thank Runner's Alley of Manchester, NH and everyone involved in the training group there. They made this half marathon training and event much more fun than my first.

You can check out some of my pictures of the half at the following site.

brightroom event photography

October 09 Team Newsletter

2009-10-29T20:20:00.002-04:00

Pat and I have started a month newsletter to send out to everyone on the the team. Here is a link to our October newsletter.

October Newsletter

We would love to share your succes stories with the team so please send them into us. We would also like to address in the Newsletter and topics that you would like to see. So please drop us a note and let us know.

Health & Fitness Expo - Manchester Marathon

2009-10-27T14:54:00.011-04:00

Please come down and see us at the Manchester City Marathon Health and Fitness Expo this coming weekend. We will have a table with Beachbody Fitness and Supplement products and information. We will also have information on the exciting Independent Beachbody Coaching opportunity.

The event will be held at the Radisson Hotel in Manchester, NH.

Friday (October 30th) from 2:00 PM to 8:30 PM
Saturday (October 31st) from 10 to 6:30PM

Join us for a Independent Beachbody Coaching Business Opportunity Meeting at 11:00 AM on Saturday October 31st.

Here is a link to the Manchester Marathon webpage:

Manchester City Marathon

Not only do we have a booth at the Expo, I am also running the half marathon on Sunday. We hope to see you there.

Vicky

Carl Daikeler's Amazing Invitation

2009-10-20T05:58:00.005-04:00

I know that there are many of you that are Beachbody customers and may or may not have thought about taking the jump to become a Beachbody coach. It is an amazing opportunity and experience to work with a company like Beachbody and a CEO like Carl.

If you are interested in hearing more about this amazing company please contact Pat or I and we would be glad to get you some more information.

Tony Horton's Philly Fit Camp

2009-10-17T06:51:00.002-04:00

We have used Tony Horton’s workouts for over 2 ½ year and last weekend we finally meet the man in person. It was an amazing whirl wind weekend of fitness, health and friendship. It is so amazing to be surrounded by people that understand the love of health and fitness.

The weekend started with a seminar on Friday night w/ Tony. Saturday we completed a UCML workout in the morning and Yoga in the afternoon as well as a few more seminars. Then we finished off the night with fitness challenges. I saw some amazing feats of strength and determination. Susan a mother of 3 held the plank position for over 12 minutes. Just shows you what your body can do if you don’t listen to the voice that says “I can’t”.

We finished off Sunday with a morning workout with 3 new 10 Minute Trainer workouts then Tony’s new One-on-One workout Iso-Abs. The weekend went by to fast even with all the painful workouts and we are looking forward to getting to see all of our Beachbody friends again in the near future.

WE GET TO MEET TONY!!!!

2009-10-08T12:17:00.002-04:00

Pat and I have been working out almost daily with Tony in our basement for over two years now. We talk to him daily, well we talk at the television and finally we get the chance to meet the man himself.

Tomorrow morning Pat and I are off for a weekend trip to Philly for a Tony Horton Fitness camp. Most people think we are crazy for wanting to pay to spend a weekend away to workout. Well maybe we are a little crazy but Tony and the other Beachbody products have gotten us into such great shape and so excited about fitness.

Even our 8yr old son things that Tony is a celebrity. He as requested that we get Tony's autograph from him while we are there.

We are looking forward to the knowledge that we are going to get out of this weekend. We'll be back Sunday to share the pictures and the things we learned.

Workout Motivation

2009-10-06T15:54:00.003-04:00

I know we all have different things that help motivate us and help get us through those tough workouts. We all know that P90X, Insanity and Chalean are all HARD workouts. We all start the workouts to get the amazing results, but what helps get you to the end of those hard workouts? What helps you push past the pain? For me it is Tony, Chalene, Shaun T, etc. The personality and enthusiasm they bring to the workouts makes me push harder. Without these videos there is no one there to crack a joke or encourage you to push harder. A lot of people ask me why I would rather do a video workout at home than go to the gym. Check out the latest promo video for Tony Horton's One-on-One and you will understand why I love to workout at home.

How can you not laugh and enjoy your workouts when you have a personal trainer like this. Get the FREE jump rope with Tony's new One-on-One workout 10-Minute Crusher Pack.

Shakeology Convenience Pack

2009-10-01T12:04:00.004-04:00

Have you not ordered Shakeology yet because you don't know if you'll like Greenberry or Chocolate. Or maybe you haven't ordered it yet becuase you don't think it is convent and easy to eat on the go.

Beachbody has solved those issues with their lastest release. They now have Shakeology in individual serving packages. You have the option of Greenberry, Chocolate or half and half. Plus if you order it on home direct they will send the Shakeology workouts for FREE, a FREE Shakeology shaker cup so you can take it with you anywhere, plus you will never have to pay shipping on your home direct order for the life of the order.

So there is nothing stopping you form ordering. Contact your Beachbody Coach to order. If you don't have a coach contact Pat and I or one of the wonderful coaches on our team. Once you see and feel the benefits of Shakeology you will never want to go a day without it.

Reach the Beach - Post Race Report

2009-09-21T18:17:00.006-04:00

Who would think that cramming 12 people into two vans and then running thru the night to travel the 207 miles from Cannon Mt to Hampton Beach would be so much fun. I'm sure that you think I'm crazy for doing it but it wasn't as hard as I thought it would be. Maybe it was the excitement of everything or the fact that I hadn't sleep and my brain wasn't functioning fully but I enjoyed every minute of it.

Here is a picture from the start of the race at Cannon Mt in Franconia Notch, NH.

I was part of an amazing team of 12 people. Five of us have never run Reach the Beach before and a few of us didn't sign on until last week. The weather wasn't the best at the start of the race, but the weather in Fanconia Notch never seems to be very nice. As our second runner started his leg of the race the sun started to come out and the rain stopped.

I was in the second van so we didn't start our first portion of the race around 6pm. So my first 7.5 mile leg was at 9 PM. This was the first time that I had ever run so late and at and you really are pretty much running by yourself because there are only about 400 teams and they stagger the start so I only saw on average 6 to 10 runners on each of my legs. My first leg was the toughest of the three. It was 7.5 miles will mile 2 being a 300ft climb. I was able to finish the leg in 1hr and 46 second at 8:02 miles. Here are some of the crazy pictures of the gear we at to wear at night.
Our van finished our first section of the race at 10:30. We traveled to our next transition point to rest for a while. It wasn't the warmest night but I got to camp out under the stars. Not that I really sleep with all the active and bright lights, but we tried. My next section of the race was 6.5 miles down Rt 28 thru Epsom, NH and I covered it in 51 1/2 minutes. At least at this point of the event the sun was up and I was just running to finish and get my Dunkin Donuts coffee and some breakfast. It was really hard to have any sort of normal diet in that van. I lived on protein bars and P90X recover drink after my runs.

The final legs of the race went thru Exeter and down into Hampton Beach. I had the second to last leg of the race. It was a total of 3.4 mile down to Winnacunit High School. My legs were a bit sluggish and I had gotten a bad blister on my toe during the last leg. I think the only thing that carried me thru was the adrenaline almost being done. I covered that last leg at my fastest pace of the race in 7:55 miles. I don't know where the energy came from but it felt amazing. The most welcome sign of the weekend was the entrance to state park at Hampton Beach.

Our team Van Heelin' finished the race in 28hrs and 8 minutes at a pace of 8:08 miles and finished 154 out of 400.

I was an amazing 28 hrs. It only goes to show what you can accomplish with a little training and determination. That and the support of 11 amazing teamates.

Vicky

Reach the Beach - Pre Race

2009-09-18T05:53:00.002-04:00

I got a facebook message yesterday morning from Pat's cousin Corey. The two of use have done a few road races together this summer. She had a team she was on that is running the Reach the Beach Relay and they had a team member cancel two days before the race. So as of yesterday I'm running the Reach the Beach Relay, which just happens to start today. Am I crazy? Probably a little but this is something I've always wanted to do. Right now I'm in the middle of training for a half marathon at the end of October. So I believe that between that and the Insanity and P90X Beachbody workouts I should be able to concur anything!!!!!

The race is a total of 200 miles over 36 legs. I will be running 3 of the legs and still only hours before the start I don't know which of the legs I am running or exactly how many miles I'll be running. Okay this really is starting to sound a little crazy, but it also sounds like a ton of fun. I'll be posting the results as soon as I get some rest on Sunday.

For most of you that probably haven't hear what the Reach the Beach Relay is here is a description of the course from their website (http://www.rtbrelay.com/):

"The Reach The Beach (RTB) Relay is the longest distance running relay race in the United States. The RTB Relay will take place in picturesque New Hampshire during the start of the New England foliage season. The event will start at the Cannon Mountain in Franconia, NH.

Cannon is located in beautiful Franconia Notch State Park and is right off of I-93; an easy two and a half hour drive from downtown Boston, MA. From there, the course will take the teams through the White Mountains of New Hampshire, past fields, lakes, mountain top vistas, and the occasional covered bridge; ultimately finishing along the Atlantic coastline at Hampton Beach State Park NH.

Hampton Beach is located 1 hour from downtown Boston off of I-95 and is just 10 miles south of Portsmouth, NH. Its beautiful beaches and many state parks make it a major three-season tourist destination. The finish area at Hampton Beach State Park will host a post race party for all competitors, sponsors, volunteers, family and friends. There will also be provisions made for massage, music, food and fun."

Well I better finish packing so I can head up north. I'll be back with pictures and video Sunday.

Vicky

Patience Hummingbird

2009-09-16T16:49:00.004-04:00

One of my favorite workouts from Tony's first One-on-One series is Fountain of Youth yoga. It is a great 48 minute yoga workout that has you feeling better when you finish than when you started. Yoga is one of my favorite workouts and Pat and I have been patiently waiting for our copy of Patience Hummingbird. We just got it in the mail the other day and it is on the books for this week. We are going to try to get some video for the review but for those of you that are wondering what Patience Hummingbird is please check out the video below.

We'll be back in a few days with a full review, that is after we recover.

September Fit Club

2009-09-12T16:39:00.000-04:00

We had a great turnout for out September Fit Club. We did a Kenpo X from P90X. It is always fun to introduce people to a fun and different workout. The kids spent some time making some crafts while the parents worked out. After the workout we had a sampling of Shakeology and Recovery Drink for all that attended.

We had a great time and the Shakeology was enjoyed by all. Our next Fit Club will be on October 10th at 9am at the Girls Inc in Manchester, NH. We hope that more of you come out to join us. We can help you get on the right track with a fitness routine before the holiday season. Why wait until the 1st of the year when you can start now.

Lamb Chops

2009-08-27T21:18:00.008-04:00

Pat and I are always looking for something other than beef to grill. I love lamb but Pat has always been a little sceptical to training. Last week I went grocery shopping the the lamb chops where on sale. I figured if he didn't like them then I would have a few good lunches. Boy was I wrong!!!! We have made this twice in the past two weeks. They are delicous and my leftovers always seem to disappear.

1 lb Lamb Chops
3 tbsp Olive Oil
1 tbsp lemon juice
1 - 2 cloves garlic
1 tbsp fresh thyme
Salt & Pepper to taste

Combine the all the ingredients and marinate the chops for a least an hour. We found it is best to marinate them overnight. Remove chops and discard marinade. Grill chops until they reach about 160 degrees. (about 10 minutes). Serve with a salad and veggie and you have a meal to impress.

This has become a fast favorite in our house. The leftovers are wonderful even cold. Hope you enjoy.

Our Promise to Nicholas Event

2009-08-26T20:16:00.005-04:00

We held a our first fundraising event back on August 1st with the help of some of the wonderful coaches on our team, Jacki McQuillen and Missy Connolly. The event would not have been as successful as it was if it wasn't for the master planning of Chrisann Dalton. We want to thank everyone that attended the event and share a little bit with the rest of you about Nicholas and why we held this event for him.

Nicholas is a six year old little boy that was diagnosed with Batten disease also called Neuronal Ceroid Lipofuscinosis (NCL). Children diagnosed with this disease usually only live to the ages of 8 to 12. The families hope is to raise enough money to do more studies in the hopes to find a cure or a way to slow the disease.

Here a few pictures of the event. Even Nicholas came out with his mother.

The kids had a great time with a Shaun Ts Fit Kids workout (so did our coaches).

We all had a wonderful time at the event and are glad we could share our love of health and fitness to help a wonderful boy like Nicholas. We were able to raise $350 for the Our Promise to Nicholas Foundation as this event. It is a small amount and we wished we could have done more but every little bit helps.

For more information on how you can help Nicholas and his family as well as other children with Batten's Disease please visit http://www.ourpromisetonicholas.com/.

Our Monthly Fit Club

2009-08-21T11:43:00.006-04:00

We hold a monthly Fit Club for people in the Southern New Hamsphire area. The fit club is FREE for all that want to attend.

Fit Club

We hold the Fit Club the second Saturday of the month. Here is the information for the next one:

Date: Saturday, September 12, 2009
Time: 9:00am - 10:30pm
Location: Girls Inc, Manchester, NH
Street: 340 Varney St
City/Town: Manchester, NH

We are also holding Business Opporunity Briefings for those of you that maybe interested after the workout.

We also hold a small workout and activites for the kids five and old so please feel free to bring them. An RSVP is requested but not required to attend. If you have any questions or to RSVP please contact us at info@teamgranitefit.com.

Just need a mat/towel and be ready to Bring It!!!

We hope to see you there.

Pat & Vicky

RevAbs -- Coming Soon

2009-08-12T11:38:00.005-04:00

Ready for the next great workout from Beachbody! They keep things moving forward in the home fitness realm. RevAbs looks to add to that momentum:

RevAbs is a 90-day program with trainer Brett Hoebel that incorporates cardio and strength training with unique ab/core work to burn the fat off your midsection and your body while you work your abs, revealing lean, defined abs and a tight, toned body. It's the ONLY ab-training system designed to burn off the fat and give you a six-pack in just 90 days.

INSANITY

2009-08-01T19:19:00.005-04:00

Insanity with Shaun T has now been released. You have read our review of the Plyometric Cardio Circuit and it was Insanely hard. Now we are patiently waiting our delivery of the Insanity program.

The results people have seen with this program are amazing and the reviews I've been hearing are telling me this workout lives up to its name. Contact us at info@teamgranitefit.com to get your copy today.

FREE Shipping on Shakeology for Life

2009-08-01T18:45:00.004-04:00

Yes you read that right. FREE shipping for life on all Shakeology homedirect orders. For those of you out there that are not familar with Shakeology and all of the wonderful benefits please watch the video below.

I have seen so many wonderful benefits with Shakeology and I plan to drink it for the rest of my life. I look forward to my glass everyday. You'll be surprised at how delicious it tastes when it is so good for you.

My mother has her daily glass and for as long as I can remember she has had trouble sleeping. Now she is sleeping through the night and waking up rested in the morning and her daily energy has been through the roof.

Not only do you get FREE shipping for life on your Shakeology homedirect orders you also get the newly released 30 minute and 50 minute Shakeology workouts. Here is a behinds the scenes look at the new Shakeology workout videos.

August 1st Fit Club

2009-07-29T06:40:00.004-04:00

Pat and I hold a monthly Fit Club workout with the local New Hampshire Beachbody Coaches. Typically it is on the second Saturday of the month. Because of other events we have planned in August our next Fit Club is this Saturday. Here is the information if you are interested.

Team Granite Fit Club
Time: August 1st 9am to 10:30 am
Workout: Cardio X
Location: Girls Inc.
340 Varney Street
Manchester, NH

We also hold a small workout and activites for the kids five and old so please feel free to bring them. An RSVP is requested but not required to attend. If you have any questions or to RSVP please contact us at info@teamgranitefit.com.

We hope to see you there. We always have a great time.

Fit Club

Bodybugg

2009-07-27T20:21:00.010-04:00

My 32nd birthday was back on the 13th of this month and Pat got me a Bodybugg as a gift. Being an engineer I love numbers and I love tracking the calories I eat and the calories I burn daily. I have always tracked my calories burned during a workout with a Polar heart rate monitor. I'm sure if any of you have watched The Biggest Loser on TV you have seen a Bodybugg, its the black band all the contestants are wearing around their left arm. You just wear it on your arm daily and it uses the following five sensors to calculate your daily caloric burn(within 90% accuracy) : motion, steps, skin response (sweat), skin temperature, and heat flux from you muscles. Not only does the Bodybugg measure you caloric burn it also calculates you daily steps.

Well sounds pretty amazing but how does it really work and what do I think of it. I've only been using it for one week now and so far I'm really enjoying it. I was very surprised that once I put in all of my information it calculated that I probably burn about 2600 calories a day. I honestly thought that was way high until I started wearing it. I have averaged over the past week right around 2600 calories. Here is the graph from the calories I burned on Sunday July 26th.

Can you tell when I worked out yesterday? I guess if you can't I didn't workout hard enough. I was also surprise to find out just how many calories I burn while out shopping. I was out for a few hours yesterday afternoon doing some shopping for the house and groceries and I was burning about 5 calories a minute. Ladies just another reason to go out and shop. Here is the graph of the steps I took on Sunday.

So far I'm having a lot of fun with the Bodybugg. I can't truly give an honest opinion yet of whether it has helped me lose the last few pounds I'm looking to drop. What I have learned: I actually burn 2600 calories a day, 10,000 steps is a really hard goal to make if I don't workout during the day, I actually burn about 70 calories an hour while I sleep, and it is 12 steps from my bed to my bathroom (I can tell when I get up at night). I plan to post a full review with my results in 30 days to see if this nifty tool can help me lose those last few pounds.

What you eat...

2009-07-20T13:05:00.004-04:00

Another great post from Mark Sisson. I would highly recommend reading this one of food labels and nutrition....food for thought as they say!

Link

Epigenetics...say what?

2009-07-08T09:46:00.004-04:00

Epigenetics are the "controllers" of our genes and gene expression, so what does this have to do with health and fitness? The simple answer is everything!

These epigenomes control your gene expression (def: Gene expression is the entire process that takes the information contained in genes on DNA and turns that information into proteins. Proteins are the building blocks of your body).

Science has really found that although we can't control our genes, our lifestyle, what we eat, how we live our lives has a direct impact on epigenomes and in turn on gene expression. Your body is not some machine just running on a pre-programmed course, but is dynamic and can be changed through healthy lifestyle and good nutrition.

A good book is called The Biology of Belief by Dr. Bruce Lipton.

Here is a great clip (it's about 15 mins, but worth watching) from PBS NOVA ScienceNOW that gives a great explanation of what is going on inside our cells
Clip

Yuck!

2009-07-07T13:06:00.003-04:00

This Nation is faced with an obesity epidemic with no end in sight. Yet people still wonder why...it's pretty simple in my book!

check this out

Ask yourself one question (thanks Mark Sisson for this one)....Do you live to eat or eat to live?

Think about it!

BBQ Survival Tips

2009-06-30T20:18:00.004-04:00

With the 4th of July right around the corner I thought that it would be helpful to post some tips on how to survive that summer BBQ. I'm sure we all have plenty of them coming up and they are a temptation for everyone. So here are a few ideas that have helped me through the weekend BBQ feast.

If you know there are going to be NO healthy options eat before going.

Bring something with you that you know will be healthy ie, salad, veggie tray, fruit tray. Anything that you can munch on will be a big help for you.

A great option if the host does not have chicken is to have a burger without the bun. Try topping it with salsa, a staple at almost any BBQ, it will give it a little zip and is much healthier than the ketchup with high fructose corn syrup. Pat and I love to top ours with Peach and Mango salsa it is a staple in our house during the summer BBQ months.

Stay AWAY from the food & snack table. The closer you are the more tempted you will be to mindlessly eat.

Be active! If there is a pool jump in and have a swim, play with the kids (they'll have a great time and you'll get a little extra exercise), join the volleyball or bad mitten game. Plus the extra activity will keep you away from that food table.

Avoid the alcohol. You will consume the extra calories of the drink plus you will be more tempted to snack. If you are going to have a drink make a commitment to yourself to have just one and stick to it.

Dessert!!!! Try to stay away or bring a healthier option such as fresh fruit or a homemade strawberry shortcake. If you make it you can control the amount and type of sweetener plus you can add other fruit such as blackberries and raspberries. Try a greek yogurt to top it with rather than the whip cream.

Tell the host that you are trying to make healthier food choices for yourself so they understand and are not insulted by you not eating some of everything or a big piece of desert.

You will be surprised by the number of people that will appreciate you bringing a healthier option to the BBQ. Remember if you do slip it is just one meal/one slip and get back to healthy eating ASAP and you will be fine. Hope everyone enjoys their 4th of July holiday with family and friends.

JULY 2009 CHALLENGE

2009-06-29T19:48:00.003-04:00

Pat and I decided to start a challenge July 1 to help keep us motivated and to help everyone on our team to focus on their goals.

The prize will be a Beachbody workout that is apporpiate for the winner PLUS a bonus mystery prize.

Rules:
• You must take your before measurements and pictures. These are for you own benfit but we welcome you to post them if you feel comfortable.
• Make your workout schedule for the month of July and enter it in the WOWY workout scheduler.
• You will earn one point for everyday that you stick to your workout plan and log it in WOWY.
• You will earn one point for everyday that you eat clean and stick to your eating plan.
• You will earn one point for every day you check in and post your status on our thread on the Beachbody message boards at Team Granite Fit.
• In the case of a tie the winner will be drawn out of a hat.

GOOD LUCK TO EVERYONE. We are looking forward to the amazing results.

Vicky & Pat

Just Play!

2009-06-25T10:14:00.009-04:00

Okay I must admit, I've forgotten how to really do this! I was just saying to Vicky, our son could show us a thing or two about how to play. There are so many benefits from it that they are hard to list. It is a great way to reduce our stress, get some fresh air, all important Vitamin D, and get some exercise too in a fun way...

There is no right way or wrong way to play, just find something you enjoy and cut loose...if you have kids get outside with them.

Don't wait to do it! Play needs to become a part of all of our lives. So turnoff the TV, put on your sneakers and shorts and get outside. What the weather isn't great? When was the last time you went out and played in the rain? I don't know about you, but I used to love running around and splashing in the puddles during a nice summer shower.

No more excuses...like your parents use to say, why don't you go outside and play!

Mark Sisson talked about play at Marksdailyapple

The Battle of the Sweet Tooth

2009-06-20T07:24:00.003-04:00

No matter how committed we are to our personal health and nutrition, we all have foods that we crave and at the smell of, have a hard time resisting. For some people it's pizza or fries, but for me it's sweets and chocolate. I figured it would be helpful to let you know how I deal with and kick those cravings to the curb! It's not easy by any means, but these tips can help you win the battle.

1. Fruit - Is a great natural way to have a little something sweet. I have fruit after dinner every night as a dessert. I feel like it finishes off my meal and really settles that craving.

2. Greek Yogurt - If just the fruit isn't going to cut is try some fat free Greek yogurt. It is loaded with protein and if you sweeten it with some frozen fruit or agave nectar it is so yummy! Thaw the fruit in the microwave and it will also create a bit of fruit juice syrup to sweeten the yogurt. Not only will it help that sweet craving, but the protein will help fill you up.

3. Smoothies - Fruit or fruit and protein smoothies are a great treat (homemade, not from those one's at the mall!). I mix yogurt with a little fresh and frozen fruit. Our Family's personal favorite is strawberry pineapple, including our 8 yr old. If it's summer time pop them in little paper cups with a Popsicle stick and freeze. Makes a great treat for a hot day.

4. Shakeology - Chocolate is a craving I battle with daily. I have found that Chocolate Shakeology helps me to settle that craving for the rest of the day. I wake up in the morning looking forward to my glass. I also notice that I have few to almost zero cravings for "unhealthy" foods through out the day if I have my Shakeology in the morning.

5. Cocoa Almonds - We all know that the fat in nuts is good for us. I personally eat almonds daily and I have recently found a sweet little almond treat. Emerald nuts make a cocoa covered almonds, not chocolate but cocoa. The nuts are roasted with a cocoa powder coating. They are a nice afternoon pick me up. My only trouble is wanting to eat more than one serving!

Work with these tips and you will learn to win the battle with your sweet tooth. Also remember that a treat once in a while is okay, go for the piece of cake on your birthday or anniversary but just one and only once in a while (go for something from scratch and not out of a box).

Food, Inc Movie

2009-06-17T08:21:00.003-04:00

This looks really interesting....caught it on Mark's Daily Apple. This is one we will be seeing as soon as we can!

Some sage advice from Carl Daikeler, CEO Beachbody

2009-06-16T09:12:00.002-04:00

Great post from Carl's blog on "net-iquette" especially for those of who are Independent Beachbody Coaches....take a look, this is one blog worth following!

Carl's Blog

Tony Horton in Atlanta

2009-06-12T17:20:00.002-04:00

Here's a quick little clip from Tony Horton down in Atlanta doing what he does best!

The God Father of Fitness

2009-06-12T12:29:00.004-04:00

Jack Lalanne had fitness and nutrition figured out years ago....here are two samples of some of his insights. The scary thing is that what he was discussing then is still true today! I wish I knew what takes to wake people up, I was one of those slaves to poor nutrition and fitness. We all were! We need to stop being "sugar zombies" as I call them and wake up! Take responsibility for yourself and your health...it doesn't take some PhD to figure it out either....just some common sense and that is what Jack is all about!

Sugarholics

Slave

Tomato Basil Chicken

2009-06-09T19:31:00.010-04:00

I made this last night for Pat and I. I opened the fridge to find the chicken and had no idea what I was going to make until I looked out the kitchen window and saw the fresh basil. This was a quick favorite with Pat, and I love the fact that I can throw it together in less than 15 minutes. Steam some veggies to go with it and you have a perfect meal. Hope everyone enjoys!

1 lb Boneless Chicken Breast (thin cut)
1 tbs Olive Oil
1 Can Diced Tomatoes
4 Cloves Garlic
1/4 cup Fresh Basil
4 tbs grated Parmesan Cheese
Salt & Pepper

Heat olive oil in pan. Add 2 cloves of crushed garlic to the heated oil and saute. Season chicken breast with salt and pepper. Add chicken to hot pan and cook completely. Add diced tomatoes, remaining crushed garlic and fresh basil to the pan. Simmer for 5 minutes. Serve each chicken breast with a 1/4 of the sauce and 1 tbs of grated Parmesan Cheese.

Makes: 4 serving
Calories: 207 Fat: 7g Carbs: 6g Fiber: 1g Protein 29. (Listed on myfitnesspal as Granite Fit - Tomato Basil Chicken)

Fish Oil

2009-06-05T12:43:00.003-04:00

Mark's Daily Apple had a great read yesterday on Fish Oil, something I've been taking for quite some time...has lots of great cardiovascular and whole body benefits as it acts as a natural anti-inflammatory! Take a read, it will be worth your time.

Fish Oil

Project: You! Type 2 Price Cut

2009-06-02T08:23:00.007-04:00

Beachbody has taken the fight against Type 2 diabetes again, they've halved the price of Kathy Smith's Project: You! Type 2 which was developed in conjunction with the American Diabetes Association.

Beachbody Description:

The only diet and fitness program developed in conjunction with doctors, certified diabetes educators, and the American Diabetes Association, Project: YOU! Type 2 is the first all-in-one solution to help manage diabetes, reduce your risk for diabetes complications, and get back in control of your life!

Limited Time Price:$59.85 (through July 31 2009 only)

Here is the update from BNN:

Mix it Up Round Chest & Back June 1

2009-06-01T22:26:00.000-04:00

Pat and I had a little bit of fun with the video camera tonight and got some good footage of Pat on the new Elite Rings.

Pat also got some video of me doing some pull-ups. Couldn't do one the beginning of the last round and on the first legs and back workout last Friday I got a total of 55 unassisted so we had to get some video. So ladies don't be afraid to lift heavy on those heavy pants and lawnmowers it will help you achieve those unassisted pull-ups.

Pesto Chicken w/ Broccoli

2009-06-01T22:13:00.006-04:00

This recipe has become a favorite of my eight year old son. He really likes to help me make the pesto sauce. If you have a food processor the pesto sauce is easy to make and you can keep it in the fridge to quickly throw together a meal during the week.

2.5 oz package of Basil
1/4 cup pine nuts
2 tbs olive oil
1/3 cup low sodium chicken broth
4 cloves of garlic
2 tbs Parmesan cheese
2 lbs of chicken breast
1 tsp of dry basil
1 lb of broccoli
16 oz package of multigrain/wheat penne pasta

Cook pasta according to package directions.

Toast pine nuts of medium heat until lightly browned. In food processor combine basil, toasted pine nuts, olive oil, chicken broth, 3 cloves of garlic, and Parmesan cheese. Blend until combined. If sauce is too thin add a little more chicken broth. Season sauce to taste with salt and pepper.

Chop chicken breast in small 1" cubes. Heat non-stick pan and coat with cooking spray. Cook final clove of garlic in pan add chicken and cook thoroughly and season with dry basil. Steam broccoli until tender. Combine pasta, pesto sauce, chicken and broccoli and top with small amount of shredded Parmesan cheese.

Makes 8 servings.
Calories (still need to calculate breakdown will post later)

Elite Rings

2009-05-31T18:16:00.006-04:00

Okay...like a kid at Christmas right now! My Elite Fitness Rings ( http://www.ringtraining.com/ ) came in this week. If you haven't seen these things check out the website I listed...they add a whole new dimension to your workout (like P90X), especially in pushups, dips, and pullups as they recruit more muscle into the movement. These are similar to what gymnasts use and I know we have all seen the kind of shape those folks are in!

Tony Horton even uses ring training in his sunday workout routines....here is a vid of Tony doing "muscle ups" one of the hardest moves on the rings at Muscle Beach in Santa Monica (well and Iron Cross is pretty crazy too!) http://www.youtube.com/watch?v=f5qfFdj2lxw&feature=channel_page

Here is my setup in our home gym...bought a 2x6, cut it to span across three floor joists (want to distribute the load), drilled two holes for each joist and put in 5/8x4 lag bolts, drilled holes 19.7" apart for the eye bolts (rates at 1200lbs each...I think they will hold ), bought some real carabiners and then ran the straps for the rings through the carabiners...

Maybe I'll get some video of us using them? This is all part of our "Mix it Up" Round of P90X...

Cravings vs Hunger

2009-05-30T17:23:00.002-04:00

I've read a lot of messages on the TBB forums lately where people are talking about eating clean but still wanting to run out and grab some pizza or a burger etc...and I remembered reading an article on Mark's Daily Apple about the differences between true hunger which is a physiological response vice a craving which is a psychological response that can be triggered by things in our daily life, kind of like an addiction...anyways check out the article it some good "food for thought" (pun intended)

http://www.marksdailyapple.com/hunger-cravings/

let us know what you think....

Mark's Daily Apple

2009-05-29T08:57:00.003-04:00

I wanted to point out a great fitness and nutrition site, Mark's Daily Apple, which is the site for Mark Sisson, the creator of the P90X Recovery Drink which so many of us love! The motto is:

A Blog that Helps People Achieve Health and Wellness

Mark has a new book out on "Primal" nutrition....I plan on getting a copy at some point. So take a look when you get a chance.

http://www.marksdailyapple.com/

Shakeology Weeks 7 & 8

2009-05-22T07:45:00.002-04:00

I'm sitting here drinking my wonderful Shakeology as I write this. You would think after eight weeks of the same shake it would get old or boring. Not for me, I wake up daily craving it and have it for breakfast 90 percent of the time because, I just can't wait until later in the day to have it.

The weight loss has continued for weeks 7 and 8 totaling 2.2 lbs for the two weeks and a total of 9.4lbs for eight weeks. The shake has helped me feel full throughout the morning to the point where I really have to think and remind myself to have a morning snack. I'm also a total chocoholic and the shake being chocolate, has helped to almost eliminate my cravings.

On Mother's Day I got my mother to try one of the chocolate shakes. She loved the flavor and I told her of all the benefits I was having with the shakes, so she ordered a 30 day supply to see how she would like it.

Well I am happy to report after 4 days she is hooked and is already seeing great benefits. As longs as I can remember my mother hasn't been able to sleep well at night. A good night for her is a few hours of sleep. The first night she slept straight through the night and told me that she woke up rested and relaxed. She said "usually in a years time frame she only has one night that she feels like that in the morning". That was just the first day of Shakeology. Here restful nights and relaxed mornings have continued through day four and she said that the restful sleep is worth every penny of the cost of Shakeology!

Trying to gain mass...avoid the alcohol

2009-05-21T08:40:00.004-04:00

I've always had a hard time gaining lean mass. It's a challenge for me and something I work at...got this article from another coach about how alcohol counters the gains made in adding lean mass

Article

Chicken Parmesan

2009-05-19T21:39:00.009-04:00

This is one of our favorite recipes, even our 8 year old loves this meal. To save on the carbs usually we only serve it with a salad and a veggie. It's guaranteed to be a family favorite.

4 (4oz) thin cut chicken breasts

1/3 cup dry whole wheat bread crumbs

1 tablespoon olive oil or cooking spray

¼ cup red wine

1 jar tomato basil pasta sauce

½ cup low-fat or skim mozzarella cheese

¼ cup parmesan cheese

Pound chicken with mallet or large pan until breast thickness is about a ¼”. Coat each chicken breast in bread crumbs.

Heat olive oil or cooking spray in large skillet. Add chicken breast and brown on each side until chicken is cooked through and remove. Reduce heat and add wine to pan to deglaze and then add pasta sauce. Add chicken back to pan and cover each chicken breast with the mozzarella and parmesan cheese. Cover and simmer until the cheese is melted and the sauce is heated.

Calories: 350 Fat: 8gs Carbs: 25gs Fiber: 3gs Protein: 35gs

Insanity?!?!?!?

2009-05-13T06:24:00.005-04:00

The previews of Insanity show huge puddles of sweat on the floor, people gasping for air, and Shaun T telling the people in the video to take a break...boy does it live up to the preview! Plyometric Cardio Circuit was on tap for us; I burned more calories in a half an hour than I do in the P90X plyo workout that is a full hour.

Pat and I just got Tony's latest One-on-One workout, recovery, and it came with the Insanity Cardio Plyo disk. Very smart move by Beachbody, because after that one workout last night I'm definitely ordering the program this summer when it is released!

For those of you that haven't seen any of the previews of Shaun T's new Insanity workout here is a little sneak peak.

Obviously I like the workout if I plan to purchase it once it comes out, but to be exact I LOVE the workout. All I can say is the hype is true I was dripping in sweat from the warm-up on! Pat and I are on week 12 of P90X and we both had a tough time getting through the workout. It was the first time in a long time that I remember having to pause the video for an extra minute so that I could recover. We had completed Chest Shoulders and Tri's the night before and there was a section of the workout that involved push-ups and my arms were killing me. I burned just over 400 calories in the 42 minutes and Pat burned almost 600. I was happily surprised to find that after the workout my body was sore including my abs.

The workout is staged in a gymnasium and Shaun T is yelling at you and pushing you through every move. This workout was so tough that even some of the participants in the videos take breaks. Made be feel a little better when I wasn't able to hold myself up with my arms anymore.

So in one word I "LOVED" this workout, okay maybe I didn't love it while I was doing it, but I loved how hard it was, how much I sweated, and how many calories I burned.

Shakeology Week 6

2009-05-12T06:24:00.003-04:00

This is week 12 of this round of P90X. Recovery week next week and then onto a new round. We're still trying to figure out exactly how we want to mix things up. Week six of Shakeology brought more steady progress on the scale. I was down 0.6lbs last week for a total of 7.2 lbs since the start.

This is not the fastest weight loss, but it is steady progress in the right direction and I can't beat the amount of energy I've had with it. I was able to spend the entire weekend working on getting the "popcorn" ceiling scraped off and applying a new ceiling texture. Not that I wasn't tired and sore by the end of the day, trust me I was, but I was able to work from 9 in the morning to 9 at night only breaking to cook and eat. In my opinion that is some serious energy.

I've also tried a different shakeology recipe this week. I am in love with the combination of peanut butter, 1/2 banana and instant coffee so it was hard for me to pull myself away from the wonderful concoction for one day to try something else. :) I added a tablespoon of coconut oil, which is one of the best oils/fats you can have, and some shredded coconut. It was yet a another blissful creation that tasted similar to a mounds candy bar. I may try it next time with a little almond milk to see if it would taste like an almond joy.

Can't wait to see what the final two weeks of P90X have in store for Pat and I. Stay tuned for part 7 on May 15th.

Update...

2009-05-07T08:08:00.002-04:00

Been a rainy week up in the Northeast...but looking to clear out for Saturday. Anyways, Vicky and I have been busy with the kitchen and all. We got in our last Shoulders and Arms for this Round of X....we both had the gorilla arm thing going on which is always a nice feeling.

Vicky was even saying how sore she was last night....but that means that she "Brought it"!

Tonight we will be doing some fountain of youth yoga with one Mr. Tony Horton.

Vicky is still loving shakeology and is still getting great results from it...

We ordered the new recovery one on one for this month...will be useful during our two week recovery period after this round of X. Everything we've read says take the two week period for a full recovery before starting another round. So that is the plan....

Round two/three will start after that...going to be getting some fitness rings and bosu to add into the mix for the next round. Can't wait!

Shakeology Weeks 4 and 5

2009-05-01T10:25:00.005-04:00

It has been a really busy couple of weeks for Pat and I. Back in February of this year we had an ice dam on our roof which caused a pretty big water leak in the ceiling of the kitchen and a significant about of damage to the cabinets, counter tops and flooring. We have been in the process of remodeling the kitchen and due to these repairs, there has been little free time, so I missed the post for week 4 last Friday.

The increased energy has continued through weeks 4 and 5, good thing with all the extra time we are spending on demo, painting and drywall. I've also been in a much better mood if I drink my Shakeology daily, just ask Pat about my mood when I don't drink it! Last Saturday we were so busy with working on the kitchen I did not make my shake for breakfast and then forgot to make it for my snack that day. I was hungry all day and a total grouch. I did not realize until the end of the day that I had not had my shake that day. Then besides the bad mood all day, I had the worst nights sleep I have had since I began using Shakeology. I will NOT make that mistake again, plus I don't think Pat will allow me to forget.

As for the weight loss the scale has continued to drop, but at a slower pace. A total of 1.4lbs over the past two weeks for a total of 6.6 in 5 weeks. Over the past couple weeks, due to the crazy schedule with the kitchen remodel, I haven't been able to get in my extra cardio workouts so I'm happy with these numbers. With the kitchen remodel it has made it hard to keep the diet clean, but we are figuring it out so look for a future post on Tips to Eat Clean During a Kitchen Remodel.

Want to mix up your fitness routine?

2009-04-30T09:27:00.001-04:00

People are always asking us for ways to mix up their workout routines. Tony Horton's One on One DVDs are a great option. You get to see Tony in his home gym, with his unique sense of humor, and many different sweat inducing exercises.

Shakeology Week 3

2009-04-20T10:07:00.003-04:00

Sorry I'm late with this post; had a very busy week last week. Good thing it was our recovery week for P90X. With week 3 the increased energy continues. Pat and I spent the whole weekend out in the yard getting everything cleaned up. We wheel barreled and spread 10 yrds of mulch, edged all the landscaping beds, cleaned up all the leaves and weeds, thatched the lawn and I still had energy at the end of the day; a little bit sore but still plenty of energy!

As for the weight, this week is another tough week to judge with it being our recovery workouts and not having any intense resistance workouts and plyo.

I am happy to report that the scale was down another 1lb this week making my total for the three weeks 5.2lbs. Besides the dropping numbers on the scale, my body composition is also changing . I have one of those scale that calculate body fat and the number is dropping weekly. I will have a better idea of the changes this Thursday when I take my measurements as we complete day 60 of P90X.

Can't wait to see what week four brings as Pat and I start phase three of P90X. Stay tuned for part 4 on April 24th.

SHAKEOLOGY - The Healthiest Meal of the Day

2009-04-10T10:09:00.018-04:00

Beachbody's most recent development and release is Shakeology. Shakeology is a combination of 70 healthy ingredients that help your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. Some of the benefits include weight loss, more energy, improved digestion and lower cholesterol. Then the best part of the product is that it tastes amazing. There are currentlytwo flavors, chocolate and greenberry. I love the chocolate it really tastes like you are having something so bad for you. Plus as a busy working mom is it's great quick and healthy option for breakfast which I always find hard to make time for.

The cost for Shakeology is $119.95, but if you are a coach the cost is only $89.95. One more great reason to become a coach. Please send me a note if you have any questions on this.

By replacing just one meal per day can help aid in weight loss. See my weekly posts on my weight loss progress with Shakeology. Down 7.2 lbs after just six weeks!

For more information on the benefits and nutritional breakdown go to www.shakeology.com.

This product has helped me in so many ways already and I've only been using it for a couple of weeks. There are some great recipe ideas at www.shakeology.com/recipes. My personal favorite is Chocolate Shakeology w/ 1 tablespoon natural peanut butter, 1/2 banana, and instant coffee. Taste just as good as a shake from an expensive coffee shop (hint, hint) and so much better for you! Please let us know if you have any questions and we would love to hear your opinion of the product.

You can purchase Shakeology thru my website at www.milliondollarbody.com/vosullivan
or thru Pat's website at www.milliondollarybody.com/sullynnh by selecting Shop for Products.

Shakeology Week 2

2009-04-10T09:08:00.001-04:00

I'm getting more excited about Shakeology with everyday. I'm seeing more positive effects that I didn't even expect. My energy level has been great. I'm still not jumping out of bed in the morning, but I feel that I have more energy in my workouts and throughout the day. I've been straight out lately with work,workouts, plus I've been helping to repaint my grandparents house at night and on weekends. Not only have I noticed the difference in my energy; I've also been sleeping a lot better. I'm usually one to wake up a couple of times a night, Pat can testify to that because I usually end up waking him up as well, but now I don't get up until my alarm goes off in the morning. Then this morning, I was actually up at 5:40 am when Pat left for work. I'm really enjoying all the extra energy. I've also started to notice a difference in my skin. I didn't think it was from Shakeology, but I've been reading that some other people are having some of the same improvements.

As for the weight, this week is a bad week for me to judge. Ladies you know what I mean. It was my happy surprise, the scale even continued to move south this week. This week I have lost a total of 1.8 lbs making my total for the two weeks 4.2lbs. Can't wait to see what week three brings. Stay turn for part 3 on April 17th.

Greek Chicken w/ Yogurt Dill Sauce

2009-04-09T21:04:00.007-04:00

This is one of Pat's favorites. Its quick and for a sandwich has
a really low carb value. We usually eat it with baked pita chips or carrots.

1/2 cup greek style yogurt
1 small cucumber
1 tbsp dill
1 lb chicken breast
1 tbsp Cavender's All Purpose Greek Seasoning
1 tbsp olive oil
2 tomatoes
1 cup lettuce
sliced onion
4 Joseph's Flax, Oat Bran & Whole Wheat Flour Pita Bread

Combine peel and grate small cucumber and combine with greek yogurt and dill. Refrigerate until ready to make sandwich. Chop chicken into small cubes and season with Cavender's seasoning. Heat olive oil in pan and add seasoned chicken and saute until cooked. Spread 1/4 of yogurt mixture to half of pita and 1/4 of chicken, tomato, lettuce and onion. Makes 4 servings.

Calories 245; Fat 8.5 g; Carb 11g; Fiber 4.5g; Protein 35g.

Shakeology - Week 1

2009-04-03T10:45:00.000-04:00

Well today is officially day 8 of Shakeology and I thought I would post a weekly review of the product. I received my Shakeology package on March 25th and couldn't wait to start. I ordered the chocolate because I'm a total chocoholic. I work during the day Monday through Friday so breakfast makes the most sense to use as my Shakeology meal. Day 1 Friday morning I mixed the chocolate Shakeology with a cup of skim milk, and 1/2 a cup of frozen strawberries. Not quite the same as chocolate covered strawberries, but very tasty. I had read that many people are having "gas" issues a few hours after drinking but I don't think they are any worse than with protein powder. I noticed even on the first day that my appetite was smaller, always a good thing.

Before starting Shakeology I was having trouble getting the scale to move and was starting to get very frustrated. I have been tracking my weight daily and these are the results I've seen over the past week.

I know what your thinking, you not suppose to get on the scale everyday. I do think that advice works for some people, but it doesn't work for me. If I stop getting on the scale everyday that is when I start to get in trouble with my diet.

So as of week one I am loving Shakeology. I found my favorite mix is 1 cup skim milk, 1 tablespoon natural peanut butter, 1/2 banana and ice. It kind of feel like I'm having desert for breakfast. After the first week I think I have more energy. Not sure if it is just in my mind or if I actually do. It's not like I'm jumping out of bed in the morning but once I'm up I have more energy throughout the day and I'm not ready for bed as soon as I eat dinner. I can't wait to see the changes and how I feel with the second week of Shakeology. Stay tune for the week two results on April 10th.

Vicky

Turkey-Spinach Lasagna

2009-03-31T22:25:00.008-04:00

I love to cook and that has definitely contributed to my weight issues. Thanksgiving is by far my favorite holiday. There is just something about having all your friends and family around to enjoy a wonderful meal. I love to cook for my friends and family and now they are benefiting from my healthier cooking. My love to cook has lead me to try to create healthy ways to make some of our favorite meals. Enjoying the healthy food you eat is the main key to be able to make the changes in your diet a life style change rather than just a quick fix. Hope everyone enjoys these. I want to try to post a few new recipes every month. If anyone is looking for a healthier way to make a family favorite I'm always up for the challenge. Just drop me a note.

Ingredients:
Cooking spray
½ lb ground turkey 99% Lean
½ lb sweet or spicy turkey sausage
(such as Shady Brook Farms)
1 ½ cups chopped onion
2 garlic cloves, chopped
6 cups of homemade marinara sauce
(or 2 jars low-fat no sugar added sauce)
1 (16oz) container of fat-free cottage cheese
¼ cup egg substitute
¼ cup shredded fresh parmesan cheese
1 tablespoon parsley flakes
¼ teaspoon black pepper
1 (10oz) package frozen chopped spinach, thawed and drained
9 cooked whole wheat lasagna noodles
2 cups shredded part-skim mozzarella cheese

Preheat oven to 350◦.

Spray large skillet with cooking spray and heat over medium-high. Cook turkey until brown, add onion and garlic and cook until onions are transparent. Add 5 ¾ cups marinara sauce and simmer for 5 to 10 minutes.

Combine cottage cheese, egg substitute, parmesan cheese, parsley, pepper and spinach.

Spread ¼ marinara sauce on bottom of 13 x 9 inch baking dish. Arrange 3 noodles on bottom of pan. Cover with ½ cheese mixture then 1/3 meat sauce mixture. Cover with 3 more noodles and repeat. Cover top 3 noodles with remaining meat sauce mixture and top with mozzarella cheese.

Bake at 350◦ for 50 minutes. Let sit for at least 10 minutes before serving. Makes 12 servings. This freezes wonderful for a meal later when you are in a rush. Even my 8yr son loves this recipe and he doesn't even realize that he is eating spinach.

Nutritional Information:
Calories 275, Fat 7, Sat Fat 2, Carbs 26.5, Fiber 4, Protein 21.5

Vicky's Transformation Story

2009-03-31T08:00:00.009-04:00

I was always very active in high school. I ran both track and cross country and lifted weights three days a week and weighted about 135 lbs. Once I went to college my time spent running and lifting began to slack and I put on the freshman fifteen. I was able to maintain that weight until I got pregnant with my son in 2000. The day I gave birth to my son my weight had ballooned up to 210 lbs. I knew I was pregnant but that number was still very hard to take. After having my son my weight fluctuated between 160lbs and 185lbs.

In December of 2005 I found Turbo Jam and was able through workout and eating healthy to get my weight down to 145 lbs. The lowest I had been since freshman year of college. Then I fell off the wagon, again. My biggest problem is always putting my family, work, etc before myself.

During the summer of 2007 my husband saw an infomercial for P90X and that was the start of our amazing journey together. We started with Power 90 and the lbs just began to fall off my body. I was amazed at how quickly I was making progress. After Power 90 we continued with Power 90 Masters for 90 days and then onto P90X. I was by far in the best shape of my life. With running just three days a week with the workouts I was able to run my first half marathon in under 2 hours in the spring of 2008.

Then in the summer of 2008 I again let life get in the way and began putting work and other things first. Pat had heart issues and was not able to work out so I didn't have my favorite workout partner to push be everyday and I started by missing one workout and then they all went out the window. I gained back some of the weight I lost but in January 2009 after Pat had been cleared by the doctor we got our priorities straight and are back on the path of fitness and health.

This is a life long journey and you need to just take it one step at a time. If you fall off, as we all do sometimes, just recommit and push play. Everyday I look forward to the changes I see in myself and how I'm able to push my body to complete tasks I never thought were possible.

Pat's Transformation Story

2009-03-30T22:10:00.003-04:00

Where to begin? Well I was always the skinny guy growing up, until I turned 25. Things changed for me, once our son was born, I felt I needed to support my wife, so I gained 30lbs to make her feel comfortable (I'm being sarcastic of course!). The weight kept creeping up, I went from being about 140lbs to nearly 200 lbs! My uniforms didn't fit me, I was sluggish, irritable and always tired. I was able to get my weight down to around 170 with some diet changes, but I wasn't doing anything to help increase my cardio capacity, plus I was still carrying around all my weight in my belly, the worst place for anyone to carry fat!
Then one day a few months ago I was watching TV and saw the P90X infomercial. I asked Vicky if she wanted to give it a try (she wasn't happy with her health either, but you can read her story on her page), she said sure. We did a little research, like good engineers should and decided we should start with Power90 first, so thats what we did. To say the first week was tough would be an understatement, I was constantly winded, my muscles ached, and body wanted to know what it had done to deserve this! Things started to get easier, the belly started to shrink and the muscles started to grow. Amazing! This thing really works...good diet, supplements, and some exercise can actually pay off. Well we finished P90, Masters, and I made it 2/3 through X before I was forced into a "medical hiatus" in March.
Well I'm finally back! I can't wait to see the new levels I can take my body, mind and fitness too! Just Press Play!