Tony Horton's Blog Spot

Miserable While Eating

2011-11-26T10:48:00.000-08:00

Maybe the reason why you can't change to a healthy diet is because food has become this profound visceral experience every time you sit down to a meal. Flavor and texture are the king and queen in your mouth, palate, taste buds and especially your brain. You can't go from a diet loaded with yummy fat, sugar, salt and chemicals to bland old steamed vegetables and quinoa because the eating experience will no longer provide the kind of pleasure you expect from eating.

Starting a diet is easy. Desire to change and the intentions that go with it are strong at first. The trigger could be the image in the mirror you despise. Maybe it's the impact of how walking up a simple flight of stairs feels like a triathlon. You say enough is enough and begin the process (again) of choosing a diet. When you do, you have to give up something. Something you love. Portions or flavor or both. Some folks never get past the first day while others can hang in there for years. Both fail in the the end because eating feels like that job you hate. How long do you want to suffer? How long do you want to feel deprived? How much longer can you tolerate being miserable while eating?

Changing your eating habits is no different than starting a workout regime. Both are hard at first, get easier with time and become enjoyable if your purpose is clear. Fitness is fun and effective when you combine variety, intensity, consistency with purpose, a plan and accountability. It's hard if you only focus on how you want to look in front of other people. You can stick with a healthy eating plan when you find ways to make fruits, veggies, whole grains, lean proteins and healthy fats taste good! A weight loss only diet plan fails every time because being miserable while eating now with the hope that you look better later will make you sad, depressed and crazy!

You also need a plan for when you travel and you need to find restaurants that provide healthy whole meals that you look forward to eating. If you love to cook - start throwing out old recipes that make you and your family fat and start preparing yummy ones that make everyone happy and healthy. If you don't cook then learn. Learn how to cook 10 fast healthy meals. You can do that. After that, figure out who delivers the good stuff on days you don't feel like cooking. Learn how to navigate a grocery store. Cut way back on all processed foods that come in a bag, box, bottle or can and buy more foods with just one ingredient. Blueberries, carrots, spinach, kale, onions, watermelon. You get the idea.

The only way you're going to live the life you deserve is through fitness and a healthy diet. Everything else is smoke and mirrors. You want to find the fountain of youth? Here it is…healthy food and fitness first before everything else. Exercise is Fitness and Food is Health. You can stay miserable or you can join the revolution, it's up to you!

Get the cool stuff!

2011-08-17T16:59:00.001-07:00

So excited to join the team at OpenSky...sign up to follow me and you'll receive exclusive discounts on all of my favorite stuff. Nothing lame...I promise.: http://bit.ly/nOdR84

Thought of the day

2011-08-17T13:45:00.001-07:00

Most people these days don't seem to respond to gentle prodding. Our problems stem from too much coddling and our delusional sense of entitlement. You have to earn respect, success and health - and that comes from hard work, thinking outside of the box and finding mentors you trust who will push you outside of your comfort zone.

P90X on Parade

2011-06-15T14:41:00.000-07:00

If I've leaned anything in my 52 years it's that most of these stories about P90X have a shelf life of 20 minutes. This is TV fodder for entertainment, not a solution for tackling big picture issues. When they say "don't sweat the small stuff" this is what they're talking about. We might be better off spending less time on Opinion TV and more time on how to make our lives better. Everybody has an opinion but does their purpose on Earth have long term value for people other than themselves? This is where the rubber hits the road in my opinion. You, me, congressmen, our military - who cares how we learn about getting healthy, as long as we figure out ways to rely less on pharmaceutical companies to solve our problems, so that all of us will be less of a burden on our health care system.

Food Wars

2011-05-18T15:11:00.001-07:00

Recently I posted a news story about a professional tennis player who started winning shortly after he switched to a gluten free diet. The article was asking if the wins were connected to the diet. What a shock that all ends of the dietary spectrum came out in force to defend their way to eat. The lesson here in my opinion is that no single food philosophy can possibly apply to everyone. How can anyone think that the 22 year old Kenyan marathon runner and the 38 year mother of 4 should have the same diet? It's ridiculous. I've been to Japan, Italy and France - all three nations eat massive amounts of "good" carbohydrates at every meal yet it's very hard to find fat Italian, French and Japanese people - unless they live here.

I'm a gluten "lite" - tons of veggies, free range chicken and wild salmon eatin' dude these days. I'm discovering the less gluten the better for my body chemistry. I was vegan for years and recently I added free range chicken and wild salmon. Universal black and white mandates for all is short-sighted. I lost some weight eating just veggies, fruit and beans so I've upped the protein and calories. Making adjusts based on ever changing needs (especially as I get older) is perfectly normal. The diet guide in P90X and the one in my book are different. So what? Both ask you to eat HEALTHY FOOD! Some people can be vegan for a lifetime while others fluctuate from one healthy diet to another. The key word here is healthy. My weight will go up and down 10 pounds but as long as the food I'm eating is healthy and whole I'll probably be okay.

Being Perfect

2011-04-22T14:03:00.001-07:00

Perfectionism is not an attribute in my opinion so don't beat yourself up when you miss a few workouts or eat some Easter candy. The goal is to have far more good days than bad. Exercise for the joy of feeling good and getting better. Eat right with the intention of fueling your body with the things it needs to perform.

Variety

2011-04-03T14:39:00.000-07:00

Hey Boys & Girls,

More and more people are discovering that Variety truly is the Spice of Fitness!

Multiple types of physical activity can be very humbling for people because it exposes our weaknesses - and most people don't like being/looking bad at anything. The commitment to exercise is hard enough and now I'm asking you to do pull-ups, jump-knee-tucks, throw punches and hold Warrior 3. "That's too hard!" This is why most people never leave the yoga studio, spinning class, get off the elliptical machine or attempt something other than their 3 mile run. As a "skills" based program P90X is designed to emphasize your weaknesses as well as your strengths. This is the sole reason why it works. Never before did you see Yoga and weightlifting in the same program because even trainers gravitate toward only one or two specialties.

Boredom, plateaus and injury are the enemy and the only way to combat them is through Variety. If you're struggling it's working. Swallow some humble pie and get busy.

TH-

Holiday Health

2010-12-25T09:39:00.000-08:00

On this Christmas day we have an opportunity to count our blessing and look to the future. The New Year is just days away and quite often we neglect healthier choices and blow off our workouts with the hope that come 2011 we'll get our act together again. Why not turn this week between Christmas and New Years into a productive 7 days. Temptation is everywhere and holiday obligations abound but I know you can manage at least three workouts this week and avoid eating fruit cake and Christmas candy. Give yourself a 7 day running start before January 1 because going in strong is a whole lot better than starting bloated and grumpy.

Peace,

Holiday Horton

Be Part of The Solution

2010-11-05T20:54:00.001-07:00

Boys and girls,

I'm unaware of your financial situation but I do believe that you're reading this page because you care about your health and fitness. If you have plenty of income and love your job then what I’m about to tell you might not be for you. If you're not thrilled with the way you make a living, would like extra income, love Beachbody products, like the way they make you look and feel, enjoy helping other people feel and look better, enjoy setting your own hours, get excited about being the captain of your own ship as opposed to working for the man - then listen up.

The reality is, your health and fitness moves beyond you. It impacts the people around you. You (whether you like it or not) have the power to change lives based solely on your own personal transformation. Inadvertently you become a catalyst for change. This is how I got started. I was clueless, asked a few questions based on my need to be strong and healthy, stayed with it and people in my life wanted to know what I was doing. Simple yet powerful.

If you want to share what you've learned with people in your life who want better health (and could use extra income in the process) then you should consider becoming a Team Beachbody Coach. I felt so strongly about this program that I’ve encouraged many of my friends to become coaches, even my own sister. She is doing great (even though my contract with Beachbody won’t let me help her). She is a perfect example of someone who had plenty of doubt and hesitation regarding the coaching opportunity and still found a way to make it work for her. A busy working wife and mother with three very active kids doesn't sound like a good candidate to start an in-home multi-level marketing company. Did you say multi level marketing? What? Ick! You mean pyramid scheme right? Okay chill out. All these fears would be true if BeachBody were selling hats or kitty liter, but this is Beachbody people! The number 1 in-home fitness company on the planet! P90X is steadily becoming the most popular fitness system in US history. Shakeology is the revolutionary replacement meal on the market today. We sell life-altering change - not soap. Tens of thousands of regular folk around this country are doing something they love because of this coach opportunity.

The unemployment rate still hovers around 10% but it doesn't have to be that way if more people were willing to see that new opportunities exist all around them. The Team Beachbody Coaching opportunity is one of them. Health care companies, pharmaceutical companies and our government are not capable of solving this obesity crisis and we can't wait around for them to do it. The crisis is now and the answer is YOU! I know that sounds a bit Rah Rah but it's true.

Cynics don't need to apply, but if you're sick and tired of the status quo and want to make a difference in your own life and in the lives of those around you, then open the door. The two major issues of our time - the health care issue and unemployment rate could be resolved if a million more people in this country decided to get healthy and share the wealth. This is a brand new industry waiting to explode. It's not happening in boardrooms or factories – it’s happening in the homes of tens of thousands of Team Beachbody Coaches and in the homes of their customers. With a tiny investment (actually the company is waiving the enrollment fee through the end of 2010) and a willingness to help people the sky's the limit.

TH-

Alcohol & Caffeine

2010-06-22T17:45:00.000-07:00

Let me start out by saying that I have many detractors regarding this topic.
Coffee and wine drinkers hate this argument and fight tooth and nail to protect
their addictions. Here's how I feel about both.

First off, caffeine and alcohol are both considered (by many experts) slow
poisons that over time can cause many health issues down the line. Both
form an acidic environment in the body which can lead to heart disease,
inflammation, arthritis, diabetes and major digestive issues. Some early
studies are showing a possible link to various cancers as well.

Both wreak havoc on your blood sugar and how it's
regulated. Caffeine taxes the adrenal glands which is responsible for
regulating your hormones. It puts the body into a fight or flight
mode (all the time) which can cause longterm ill-health effects and
difficulty with weight loss. It also stimulates our central nervous system which can
affect perception, moods and behavior. Although it does increase the
"feel-good" neurotransmitter dopamine when we drink it, over time
you need more and more caffeine for the desired effect.

Dropping these two "toxins" will help you find your natural energy without a
dependence on anything outside of food to get energy or relax. Removing both
will help you to have deeper and more restful sleep.

When we drink alcohol we rarely go into REM sleep, which means our
bodies don't get the healing recovery rest that we need. Over time, it also
depletes serotonin in our bodies, which can then cause depression, mood
swings and other issues related to low serotonin. Drinking also affects our
neurotransmitters in our brain, thinking patterns, memory and hormone
regulation. Not to mention what it does to the liver...I think you probably
know that already!

T. Horton goes to Washington

2010-04-24T09:08:00.000-07:00

Celebrity Fitness Trainer To Lead Charity Run
Posted: 23 Apr 2010 05:30 AM PDT
Online registration is now open for the “National Press Club 5K: Beat the Deadline” race in Washington, D.C., on July 17, 2010. The Press Club’s 13th annual run/walk will begin at 8:00 a.m. on the corner of 14th and F Sts. NW, outside the historic National Press Building, “the place where news happens.”
Fitness trainer Tony Horton, creator of “P90X Extreme Training System,” will serve as Race Marshal and will lead an open, pre-race warm-up for 5K participants on race day. Horton speaks widely on fitness, exercise, and nutrition and has trained professional athletes, U.S. military personnel, members of Congress and celebrities such as Bruce Springsteen, Usher, Tom Petty, Billy Idol, Annie Lennox, Rob Lowe, Sean Connery and Shirley MacLaine.
“I’m thrilled to be here in our nation’s capital kicking off this 2010 National Press Club 5K race because I’m a huge fan of endurance sports, the thrill of competition, and sweaty people,” Horton said.
Proceeds from the 5K will benefit the National Press Club’s non-profit Eric Friedheim National Journalism Library (EFNJL), which is committed to journalism training, research, and support of a global free press. Some of the race proceeds will benefit the EFNJL’s college scholarship fund dedicated to students pursuing a career in journalism who will contribute to diversity in the profession.
“We welcome everyone to have a good time for a great cause,” said Richard S. Dunham, president of the Eric Friedheim National Journalism Library board. “Our race sponsors and participants play a major role in helping us fulfill our commitment to diversity in journalism and cutting-edge training programs.”
Hosted by the world’s leading professional organization for journalists, the “National Press Club 5K: Beat the Deadline” draws participants from the press and political communities. Reporters, politicians, lobbyists and government figures join the public to compete individually and in teams for $1,000 cash prizes for top finishers and medals for top age group finishers. All participants receive a “National Press Club 5K: Beat the Deadline” a commemorative race t-shirt and entrance to the post-race breakfast.
To register for the “National Press Club 5K: Beat the Deadline,” visit www.press.org. Pre-registration is $30 for general registration and $25 for NPC members/students. Registration fee is $35 two weeks before the race, and $40 for race day registration. Melissa Charbonneau, 5K Vice Chair, at melcharbonneau@aol.com.

Buy This!

2010-04-13T20:55:00.000-07:00

Hey blogger lovers,

My apologies for being away for so long. As many of you may or may not know, I'm writing a book. I swear my brian is toast. I don't know how a daily columnist does it. Anyway, I think this book is going to solve many of the health and fitness conundrums many of you suffer from. It's due in January of 2011. Still working on the title with some friends in facebook. Should know soon enough.

Now on to why I'm writing to you today. As many of us transition from eating crap to healthy fair we find that the good stuff can taste like wax when we're so used to eating massive quantities of fat, sugar and salt. One solution is finding yummy, healthy sauces to put on our healthy wax food. Ha! One of them is chimi churri argentine vegetable and meat sauce. Holy taste buds Batman! This stuff can make anything taste like magic in your mouth. Thank you Missy!

Here's what it is...
Wine vinegar, water, balsamic vinegar, salt, tomato, hot chili pepper, garlic, paprika, oregano, chili powder, thyme, pepper and rosemary. Come On! The maker is Fair For Trade. So it's healthy and a free trade product. Everyone benefits. Check it out at www.interrupcion.net. Get it. Use it. Benefit from it.

TH-

The Change

2010-02-04T11:24:00.000-08:00

It's befuddling - the fine line between super easy and hard as hell when it comes to understanding what it takes to improve your life. Here's my shot at it. I'm learning that when you decide to eat right and exercise regularly the person you become has it pretty easy and life no longer seems hard as hell. It's been the strangest phenomenon in my personal life. I used to have so many problems and issues. Everything seemed difficult and daunting. There was so much drama and conflict. I was lazy, tired and overwhelmed. Life was a struggle. Not in a million years would I have equated a poor diet and erratic physical activity as the bane of my existence.

In my late 20s and early 30s I began to eat better and workout more regularly - oddly enough new opportunities came my way, my confidence improved and the drama began to fade away. At that time I still wouldn't have thought life outside of my workouts was getting better because of my workouts and healthier food. I never put 2 and 2 together. I chalked it up to luck, nothing more. There were times in those days when I'd get lazy, eat garbage food and blow off workouts and what do you know, life got hard again. I still didn't think the two opposing situations/events had anything to do with each other.

By the time I met BeachBody CEO Carl Daikeler 13 years ago my fitness and food balance was close to great. Not perfect but pretty good. Those early days creating routines for Great Body Guaranteed and Power90 were fun and exciting. I was in the right place at the right time with the right experience to be able to help Carl and Jon create something different and better when it came to in-home workouts. We were striking Gold were it had never been seen before. You'd think by then I'd have a clear understanding that my regular exercise and healthy eating had something to do with my early triumphs, but the answer was still no. More great luck right?

Turns out that the more consistent I was with my workouts and the better I ate, the more opportunities came my way. As a teenager and young adult when I had a horrible diet and very little exercise, my life was a wreck because I didn't have the feel good brain chemistry of a person who was firing on all cylinders from making better choices. When I was in my sometimes-on-sometimes-off phase I was suffering from what I call "Fitness Bi-polar Disorder" because I wasn't consistent enough to reap the life altering benefits of a true health and wellness lifestyle. In only the last 2 or 3 years have I understood how 6 to 7 days a week of exercise and eating whole foods can provide the energy and enthusiasm to take life on. John Ratey's Book "Spark" and Chris Crowley's & Henry Lodge's book "Younger Next Year" were also the catalyst for my present thinking.

I'm writing this because I want you to realize that life can be incredible - not through luck or upbringing or even education. I know plenty of people with a great education and money and they're a mess. Joy, happiness, opportunities, success and the life you want comes from making The Change to a lifestyle that involves regular exercise and whole foods. What seems hard as hell at first will turn your life into a carefree world of endless experiences, plenty of opportunities and the energy and enthusiasm to enjoy life for the rest of your life. The issues and drama of the past will fade way because you had the courage to make consistent fitness and healthy food a priority.

Ned Farr Superstar

2010-01-10T19:42:00.000-08:00

Well, another P90X infomercial is up and running strong, right out of the box... again. Since the start of 2010 more and more people have been coming up to say, "thank you for this amazing program called P90X." I tell them I'm just the fitness clown on the tube. It's you following the program, making the plan, eating right and pushing play.

The numbers keep growing and thousands of people each week jump on the bandwagon. I was in Lincoln Nebraska at a team BeachBody event this past weekend, organized by Doug and Tammie Fitzgerald and it was astonishing how many people I met who've made dramatic change in their lives. Dozens of regular folks in Huskers territory (and ten other states) who lost weight, got healthy, strong, lean and ripped in the process.

These good people kept thanking me and my answer was the same. It's you doing the work and it's also the man who took your stories and produced the most amazing informercial in Direct Response TV history. So good in fact that he won a 2009 Telly Award for "Creative Excellence".

Ned Farr is a humble guy who would tell you that it was team of people who made these infomercials so successful. The truth is, he chooses the graphics, writes and plays the music, does the editing himself, the voiceovers and scourers over hundreds of submissions to find just the right 5 or 6 that make the show authentic and compelling.

I might be the guy demonstrating Jump Knee Tucks and Corn Cob Pull-ups, but it's Ned Farr who gets you to take the first step. He's the guy who explains Muscle Confusion so it makes sense and he's also THE MAN that creates an infomercial so inspiring that millions of people have picked up the phone to start an incredible life long journey.

Thank You Ned Farr Superstar!

Day 1

2010-01-01T20:16:00.000-08:00

Here it is... 2010. Now what? New year, new decade and new opportunities. I'm going on QVC twice in the next 24 hours and my job will be to convince people to pick up the phone and order P90X. Hundreds of thousands, or even millions of people will be watching, but only a handful will take the first step and call us while we're on the air. Some won't be ready, some maybe too old, some just hate exercise, and many others will wait for the "weight-loss-with-food" program to buy. Another group are still under the impression that a machine will change their life.

Everyone knows by now that the start of a new year creates the desire to be a better person. Smoking, drinking, bad eating habits, procrastinating, better work habits, spend less, save more, get fit, lose weight, and so it goes. Enthusiasm that will last well into April. Turns out that long term change is really hard and falling into old habits can happen with very little pressure from the outside world.

Turns out that success comes to those with good mentors, a rock solid plan that fits your lifestyle, a means to stay accountable, and surrounding yourself with like-minded people. Many many folks with the best of intentions have been winging it year after year with little or no change. I meet far too many people who have fallen off the wagon. They were on the program but something happened and before you know it 3 or 4 weeks went by and 10 to 15 pounds come back and they're right back where they were. Sound familiar?

1. Follow the person and/or program that makes sense to you.
2. Write down a plan that forces you to stick with your goals for the next 12 months.
3. Finds 3 ways to stay accountable even under the most adverse conditions
4. Run from lazy naysayers and find people who want more out of life.

Do It ~ Bring It!

T. Horton

The Caffeine Debate Continues

2009-12-22T11:36:00.000-08:00

Be careful with caffeine

Every time you drink tea, coffee, cocoa, chocolate, or cola you are giving your body a 'hit' of caffeine. Along with nicotine and alcohol, caffeine is one of the three most widely used mood -affecting drugs in the world.

If you have more than two or three caffeine drinks per day your 'habit' may be affecting you emotionally and physically much more powerfully than you might expect.

What is caffeine?
It is a potent and quick-acting drug which produces an effect similar to the stress response in our bodies. Caffeine affects each person differently, depending on individual circumstances such as weight, build, etc. It has an almost instant effect on your mind-body which will continue to influence your state for 6-8 hours afterwards.

Caffeine research

New research into the effects of caffeine continues appear every few months and these reports frequently contradict one another - depending on who did the research, how many people were evaluated and, of course, who funded the research... So the definitive word on caffeine has not yet been agreed

Caffeine affects each of us differently - a hit of caffeine that will cause insomnia in one person can be a great nightcap for someone else

Take the list below, and the research into caffeine, with a pinch of salt (not literally, of course) and experiment to discover how you, personally, relate with this drug

Reported effects of caffeine
The following effects are commonly attributed to over-use of caffeine - while reading them bear in mind that what is true for one person may not be true for someone else:

1. Stimulates your heart, respiratory system, and central nervous system.

2. Makes your blood more `sludgy' by raising the level of fatty acids in the blood.

3. Causes messages to be passed along your nervous system more quickly

4. Stimulates blood circulation

5. Raises blood pressure

6. Causes your stomach to produce more acid

7. Irritates the stomach lining

8. Makes digestion less effective by relaxing the muscles of your intestinal system

9. Its diuretic effect caused increased urination - although you would have have to drink about 8 coups of coffee in one sitting for this to occur (1)

10. Stimulates the cortex of your brain heightening the intensity of mental activity. This can result in a temporary feeling of alertness and, in the short term, banishes drowsiness and feelings of fatigue. In those who already have high levels of anxiety the heightened intensity of mental activity can produce unpleasant effects. But check out (2) below which contradicts this.

11. Affects the length and quality of sleep. Heavy caffeine users suffer from sleep-deprivation because their nervous system is too stimulated to allow them deep, restful or prolonged sleep.

12. The American Medical Journal has reported a correlation between caffeine and decreased bone density or osteoporosis in women.

In addition to the above effects prolonged or very heavy caffeine use can produce the following:

13. `Caffeine nerves' a jittery feeling with shaking hands, palpitations, and wobbliness in the legs.

14. Caffeine addiction which involves nervousness, irritability, agitation, headaches or ringing in the ears.

15. Causes your adrenal glands to release their hormones into your bloodstream

16. Causes blood sugar, or blood glucose, to be released from storage through the effects of the adrenal hormones. This gives you a temporary lift but…

17. …requires your pancreas to over-work. This is because your pancreas now has to produce extra insulin to reduce this extra blood sugar. Once the extra insulin has 'mopped up' the extra blood sugar your temporary lift from the caffeine ends. Your vitality level is back to normal. However in heavy caffeine users the pancreas, in time, becomes over-sensitive and over-zealous. Now it begins producing too much insulin – it 'mops up' not just the excess blood sugar but the blood sugar you need to feel alert and energetic. The initial effect of this is a let-down effect and a craving for more caffeine to give you a further boost. A later effect can be excessive and chronic tiredness, even on waking in the morning. Some people find that many of the psychological complaints common to reactive hypoglycaemia (the emotional yo-yo effect, shakiness, palpitations, weakness, tiredness, etc.) disappear within a few days of stopping caffeine.

NOTE: The fact that caffeine can produce these sensations and symptoms does not mean that it is the 'only' cause of such symptoms. But if you experience similar symptoms and your medical advisor confirms that they do not have a verifiable organic cause then you may wish to cut out caffeine for a few weeks to see if the symptoms reduce or disappear.

On the other hand...
... some research indicates that caffeine in coffee (though not cola) can be beneficial in preventing heart disease (1) - or, at least, that coffee drinkers had a lowered incidence of heart disease. Nevertheless they were unable to confirm that one caused the other nor why this apparent relationship might be appearing.

Sources of caffeine
The richest sources of caffeine are tea, coffee, cola drinks, some over-the-counter medications, chocolate, and cocoa.

As little as 20 mgs of caffeine can produce noticeable body and mood changes. As a very rough guide to how much caffeine you may be taking on a daily basis...

An average cup of tea contains around 50 mgs of caffeine.

An average cup of instant coffee contains around 70-100 mgs. Instant decaffeinated coffee contains about 3 mgs.

A 6 oz cup of espresso coffee (much larger than the normal cafe cup, incidentally) contains about 80-90 mgs. A single-hit cappuccino will contain the same amount.

Filter coffee (called 'drip' in the US) can contain 25-50% more caffeine than instant.

A 340 ml or 12 oz can of regular or diet cola contains between 35 and 45 mgs. of caffeine depending on the brand

Some so-called 'energy drinks' contain very high doses of caffeine - equivalent to to 4 or more cups of strong coffee in one dose! (3)

One ounce or 28 grams of chocolate contains about 10-15 mgs .
(An average cup is about 6 UK fluid ounces or 170 ml. Your precise intake of caffeine will, of course, vary with the strength of the drink. One person's mug of instant coffee might have 75 mgs while another person might prepare a 200 mgs hit! Useful link: CoffeeFAQ)

Caffeine Withdrawal Symptoms
Physical and/or psychological addiction to caffeine is common and withdrawal symptoms usually can occur 6-18 hours after suddenly stopping caffeine intake.

Withdrawal effects vary considerably from one person to another and can include headaches, drowsiness, lethargy, irritability, trembling, restlessness, and reduced concentration.

As with any addictive drug our sensitivity to caffeine reduces with use – so we need progressively more of it to get the same hit.

Do not cut out caffeine straight away!
To avoid uncomfortable withdrawal effects it is wise to ease off caffeine over a period of 7-14 days to reduce the discomfort. Reduce and then stop the richest sources (especially coffee) first. It is unwise, particularly if you are a heavy user, to suddenly stop caffeine altogether.

Reducing caffeine too quickly can cause a quite dramatic drop in blood pressure, due to the body becoming over-sensitive to adenosine, and this can cause more blood to gather in the head producing a migraine-like headache.

Muscle cramps, giddiness, excessive sleepiness, and lack of concentration are other common withdrawal effects from going 'cold turkey' on caffeine.

Tiredness and drowsiness
When you stop caffeine you allow your body to catch up on its lost rest. This takes some time. Using caffeine to force yourself into activity is like flogging an exhausted horse.

For the first few weeks after stopping caffeine you may find that you are sleeping deeper and for longer. For this reason it is a good idea to allow yourself an extra hour per night for a few weeks, increasing this if you continue to experience lethargy in the mornings.

If you feel drowsy during the day use breathing exercises preferably out of doors, to alert yourself.

And remind yourself that the drowsiness is a sign that you are allowing your body to get back into a more normal state and that your natural energy levels will soon return once things have got back to normal after the onslaught of the caffeine regime.

Read more: http://www.pe2000.com/caffeine.htm#ixzz0aRq5zqOO

Beach Interval Workout

2009-12-19T18:20:00.000-08:00

The Workout

1: Jump-Run-Jump
Draw a line in the sand. This will be your start position. Then draw another line in the sand anywhere from 2 ½ ‘ to 3 ½ ‘ from your starting line. After about 10 to 20 yards (your choice), draw two more lines in the sand (same distance apart), then after another 15 to 20 yards, draw two more lines in the sand. This will be your course for Jump-Run-Jump. Leap/Jump over the first two lines. Sprint to the middle two lines, leap over those then sprint to the last two leap/jump over those, turn and repeat, back and forth for one minute. As you get stronger, challenge yourself to go beyond the 60 seconds. Try 90 seconds or a full two minutes.

2: Suicide Drills
Using your Jump-Run-Jump course, start low with your left hand on the starting line. Sprint to the center of the course and touch one of the two centerlines with your right hand (doesn’t matter). Then back to the original starting line again. Reach down with left hand. Now sprint all the way to the end of the course reaching with your right hand once you arrive, and back to the center again, reaching with your left. The idea here is to go back and forth between shorter sprints and slightly longer sprints. Something like this…start to center, center to start, start to finish, finish to middle, middle to finish, finish to start. One minute, ninety seconds or two minutes.

3: Circle Run
Draw a large circle in the center of your course. Approximately 40 ‘ in diameter Make sure to make four corners with a stone or cone or driftwood because these are your stop, turn and go points. Also, keep in mind you will be running forwards and backwards. You will have to be creative. The pitch of the beach also added an additional challenge. You can run a full circle forwards or backwards, half or quarter. One minute to two minutes.

5: Hook & Go
This is a simple route that a wide receiver on a football team would run. From the start line, sprint 10 yards - stop and turn inward or outward (practice both) then sprint to the other end of the course. Practice looking back towards the start line at the end of your final sprint to the fictitious goal line. You can gently jog or even walk back to the start line and repeat this 3 to 5 times.

6: Defensive Back Route
In this drill you are taking on the role of covering an offensive player running a hook and go route. So this time you will be running backwards for 10 yards then turning and running to the opposite end of the course. Walk or slowly jog back and repeat 3 to 5 times.

7: Zig Zag (Out & In)
Place stones/cones or any marker that won’t twist an ankle or hurt your feet if you step on it accidentally in a zigzag pattern from one end of the course to the other. 5 to 6 markers from end to end. Play with the distance between cones. Some short, some longer.

8: Go-Stop-Turn-Go
With this drill it is best to have a partner barking commands. When they say go, you go. When they say stop, you stop. When they say turn and come back, you turn and come back. Kind of like “Simon Says” intervals. You can use the markers on the course or add new ones for start and finish points.

9: Cross Drill
This is a great routine done on a grade because it adds an additional challenge to this routine. With a stick or your foot make a giant X in the sand. Each line in the X anywhere from 20 to 30 yards. Put cones/markers at the tip of all four ends of the X. These are your finish points before you head back in to the center of the X. The center is considered your safe zone or break spot before your partner sends you off in one of four directions: sideways, forwards or backwards.

10: Box Drill
The Box Drill is similar to the cross drill. To set up your course just make straight lines from each outer corner of the X. That is your square. The corners are now your pause points in the drill. As with many of the other drills you have forward, backward and sideway options. An additional element when moving sideways is facing inward or outward in the box as you move from corner to corner.

Enjoy!

From The DailyOM ~ Finding Balance

2009-12-19T15:00:00.001-08:00

Earthbound
The Pursuit of Conscious Wholeness

Striking the right balance between our physical and spiritual aspects is one
of the most challenging aspects of existence. We are dual beings by nature,
spiritual entities bound to earth by physical bodies. In our lifetimes, we
are charged with the duty of nurturing and tending both with equal devotion
and love. Yet while both aspects of the self are deserving of honor and
respect, there is a tendency for people who are more spiritually focused to
ignore, avoid, or dismiss their bodies. Similarly, many individuals are
entirely ensconced in the carnal realm and pay no attention to the needs of
the soul. In both cases, an adjustment is in order. We are whole only to the
degree that we embrace both sides of our beings.

If the soul is the inward manifestation of our consciousness, the body is
the living, breathing expression of that consciousness. The physical self
provides the home in which the spiritual self takes root and flourishes.
Just as we must tend to the seed of the soul to ensure that it grows strong,
so, too, must we care for the protective shell that is the body to make
certain it is capable of playing its role in our development. Though there
will no doubt be times in our lives when we feel more comfortable focusing
on the spiritual self or the physical self, denying the fundamental
importance of one or the other can lead to ill health, emotional distress,
and a sense of incompleteness. Both facets of the human experience play a
vital role in our well-being.

The body and the soul are the yin and yang of our current reality. They are,
at this point of human evolution, irreparably bound together, and many
spiritual teachers agree that the body is one of the greatest vehicles
through which to access the soul. In fact, many believe that our spirit has
chosen to be embodied as an essential part of our spiritual development.
Consequently, it is the responsibility of each person on the planet to forge
a marriage between the two, so that these disparate aspects bring out the
best in each other, creating a vibrant, dynamic, and workable whole.

More Bad News

2009-12-18T11:23:00.000-08:00

Reuters) - Cardiovascular disease and stroke will cost the United States an estimated $503.2 billion in 2010, an increase of nearly 6 percent, and many cases could have been prevented, the American Heart Association said on Thursday.

HEALTH

The figure includes both health care costs and lost productivity due to death and disease, according to an update published online in the journal Circulation.

The heart association says obesity and other risk factors, like too little exercise and poor diet, are fueling the expected increase in health care costs associated with heart disease and stroke.

"Current statistical data show Americans to be on average overweight, physically inactive and eating a diet that is too high in calories, sodium, fat and sugar," said Dr. Donald Lloyd-Jones, head of the American Heart Association Statistics Committee.

Lloyd-Jones, a cardiologist at Northwestern University in Chicago, said too many people do not take cholesterol-lowering medicines that could lower their risk.

"One reason it will cost us more to treat tomorrow's patients is because there will be more of them if current trends continue," Lloyd-Jones said in a statement.

According to the heart association, 59 percent of adults who responded to a 2008 national survey described themselves as physically inactive.

The report also says fewer than half of people with heart disease symptoms are receiving cholesterol-lowering drugs, like statins.

Heart disease is the No. 1 killer of men and women in the United States and in most industrialized countries. According to the World Health Organization, cardiovascular diseases and diabetes accounted for 32 percent of all deaths globally in 2005.

The heart association said the number of inpatient cardiovascular operations and procedures jumped 33 percent from 1996 to 2006, from 5.4 million to 7.2 million.

By 2020, the American Heart Association hopes to reduce U.S. deaths from cardiovascular diseases and stroke by 20 percent.

"To reach the 2020 goals, Americans must start making healthier lifestyle choices," Lloyd-Jones said.

(Editing by Maggie Fox)

Fat Planet

2009-12-14T20:08:00.000-08:00

Studies Show Obesity Taking Hold In Africa And UK

15 Dec 2009 00:01:09 GMT
Source: Reuters
* Cheap, poor quality food driving up African obesity levels
* Second study predicts one in 10 English kids obese by 2015
* Researchers say poor and ill-educated most at risk

By Kate Kelland
LONDON, Dec 15 (Reuters) - Obesity is becoming more common among poor city dwellers in Africa because of easier access to cheap, high fat, high sugar foods, scientists said on Tuesday.
Researchers looking at data from seven African countries found the number of people overweight or obese increased by nearly 35 percent between the early 1990s and early 2000s and the rate of increase in obesity was higher among poor people.
"Given the chronic nature of most diseases associated with obesity and by extension the huge cost of treatment, the prospects look grim for the already under-funded and ill-equipped African health care systems unless urgent action is taken," said Abdhalah Ziraba, who worked on the research with the African Population and Health Research Centre in Nairobi.
The study, published in the BioMed Central Public Health journal, found that while rich people in urban areas of Africa were more likely to be overweight or obese than others, the rate of increase in obesity was higher among the poor.
The data chimes with findings from the World Health Organisation, which said in October that being overweight has now overtaken being underweight among the world's leading causes of death.
"Despite being the least urbanised continent, Africa's population is becoming increasingly urban and its cities are growing at unprecedented rates," Ziraba said in the study.
"In spite of rampant poverty in urban areas, access to cheap foods with a high content of fat and sugar is commonplace."
Obesity levels are rising across the world and threatening to overwhelm health care systems and government health budgets with the costs of handling the high number of cases of diabetes, heart disease and cancer that being overweight can cause.
The number of people with diabetes -- one of the major chronic diseases caused by excess weight -- is already reaching epidemic levels, with an estimated 180 million people suffering from it around the world.
A second study published on Tuesday focussing on the problem in England found one in 10 children there will be obese by 2015, with the poorest at far greater risk than the rich.
Researchers said the gap between the most and least well off sectors of society was set to widen, with more children from poor and less educated households caught in the obesity trap.
"If trends continue as they have been between 1995 and 2007 in 2015 the number and prevalence of obese young people is projected to increase dramatically, and these increases will affect lower social classes to a larger extent," Emmanuel Stamatakis, of the epidemiology and public health department of University College London said in the study.
Stamatakis and fellow researchers looked at obesity trends in England from 1995 to 2007 in children and young people and then predicted obesity levels in 2015.
Obesity among all boys aged 2 to 10 in 2015 was forecast at 10.1 percent, but the worse case scenario could see a prevalence of 13.5 percent. Among girls the figures were 8.9 percent and 9.3 percent respectively, the researchers said in their study in the Journal of Epidemiology and Community Health.
For comparison, in the United States, which has a severe obesity problem, more than 26 percent of Americans are obese and nearly a third rated as overweight. (Editing by Matthew Jones)

Calling all Military Personnel!

2009-12-12T15:41:00.000-08:00

I'm DC bound to train elected officials and lead a monster class at Andrews Air Force Base. I want a handful of before and after photos from members of the U.S. Military. I need them to convince Washington that P90X keeps people in uniform fit and ready. I'm also trying to convince the DOD to distribute P90X as Standard Issue for all military personnel. Send those photos ASAP!

Thank You

2009-11-26T22:23:00.001-08:00

As Thanksgiving Day comes to a close I think a lot about all the people in this country and beyond who have made a commitment to change for the better. Change is hard. It requires letting go of the past and of the habits you've grown accustomed to over the years. Staying in a rut is easy. Getting out of one requires work. Life is hard enough for most folks and adding food discipline and 6 days a week of hard core exercise is a massive commitment. It's hard for me and I do it for a living. Some are getting up before the crack of dawn to do Plyometrics, followed by feeding a family then heading to work. This is incredible to me. It goes to show you that the feeling you get from doing the right thing is worth the effort.

I wanted to take a moment on this Thanksgiving day to thank you all for choosing perseverance over laziness, discipline over impatience, self-reliance over self-pity and hard work over quick fixes. The road is often bumpy and the journey long, but the outcome from commitment and dedication is life altering. If you're one of these people then don't let the holidays become a time to put your hard earned results on hold. People will often use this time between Thanksgiving and New Year's Eve to ease up on healthy eating and regular exercise because they think they've earned a little time off. Why would you throw in the towel after you've won the fight? I don't get that at all. When life is hardest you must narrow your focus and keep going. Let people who don't know better start again on New Year's Day.
Not you!

Thank you,

Tony Horton

Vulcan Robot Yoga

2009-09-02T12:11:00.000-07:00

Last Saturday I found myself in a very bad way. I've been having some repair work done on my house to fix sketchy construction by the original builder. The problem is, my beautiful home leaked like an old fishing boat. A company repaired this issue 3 years ago, but this past winter, water found it's way back in. Nothing like spending thousands of dollars on something that didn't work. This time around I was going to get the best guy in the city. Turns out the water proofer was a rock star (the place is as tight as a drum) but the construction company hired to put the place back together again was pathetic. Shoddy work, lame sub contractors, overcharging me at every turn, and turning a 3 month job into 8. This project has been the bane of my existence... again!

Last Saturday the frustration cup runneth over. After endless delays and screw-ups I exploded all over the owner of this construction company. I haven't been that angry or yelled that loud in 20 years. In that moment I understood crimes of passion. Luckily my outburst was over the phone, because if this guy had been standing in front of me, I surely would have driven my fist through his brain. Even as I write this I feel my cortisol levels rise. Anger IS one letter short of danger. When I hung up (slammed down) the phone after my verbal combustion, I was shaking. The other thing I couldn't shake was this toxic feeling I had coursing throughout my entire body. In that moment I completely understood how anger can make you sick.

This hate outburst occurred at approximately 3:15 last Saturday afternoon and I was planning to go to my yoga class at 4:00 PM. If my friends Brain and Shawna hadn't joining me I would have certainly blown it off. Yoga was the very last thing I wanted to do after that confrontation. Hitting a heavy bag for an hour seemed like the only logical release for what I was suffering from. The verbal shrapnel was still flying on our way to yoga and prior to class the heat coming off of me was so intense that the girl next to me got up and moved to the back of the room. I'm not kidding. I was about to turn a simple sweet Hatha Yoga class into Kill And Destroy Yoga.

For the first 45 minutes of class every pose, every asana was executed like a Vulcan Robot. Perfect emotionless linear intensity. I didn't even break a sweat for the first 45 minutes. Between minute 45 and 50 everything changed. The anger was gone and the sweat started pouring out of me in buckets. The first thing I did after class was call the guy (I screamed at) and apologize. Even with the wrong intentions the physical movements of yoga helped me find balance again. I was transformed. A miraculous thing really. It's possible that any physical movement could have helped me, but it was Vulcan Robot Yoga that made everything right again.

Thanks Ryan

2009-08-31T17:14:00.000-07:00

While I was away last week I received a letter and check in the mail from a Mr. Ryan Windeler from Ontario Canada. Ryan wrote about how excited he is that P90X got him in the best shape of his life at the age 37. He also wrote that P90X is becoming as popular as hockey up in Canada.

The second half of the letter was an apology for pirating his copy of P90X off the Internet. He writes, "I can't in good conscience continue to push play knowing that I didn't come by my P90X discs honestly. Honor is a man's gift to himself and today I hope to restore a little of mine by enclosing a money order to you in the amount of USD $120.00." He concludes by saying, "I wanted you to know that P90X has the power to transform more than just a person's body."

I was floored by this letter and check. I know sometimes we might buy movies or workout DVDs that aren't originals (manufactured by the companies that worked hard to create, market and distribute them) and think, "What's the big deal?" The "big deal" is that purchasing these products can and have ruined the legitimate companies that make them. When you buy counterfeit and/or pirated copies of anything you're doing much more than chipping away at a company's profit margin.

First of all you're stealing. You're also hurting a company's ability to develop new products, spend money on media to advertise, preventing companies from hiring new people, and forcing companies to cut corners (that hurts you) to make up for the loses.

Ryan Windeler is a hero because he admitted doing wrong and apologized for it. Sending the check was just a bonus.

Thank You Ryan

Upper Body Belly

2009-08-17T09:40:00.000-07:00

Here's another 10 minute workout premiered at the IDEA Conference.

1. Swimmer Push-ups
2. Tick Tock Lift
3. Chataranga Hold
4. Banana Boat
5. Two Dog Push-ups
6. Twist Bike
7. Sphinx Plank Push-ups
8. The Phelan Twist
9. Warrior Plank
10. Side Arm Crunch

Legs Of Gold II ~ A Ten Minute Workout

2009-08-16T17:10:00.000-07:00

Boys and girls,

As promised here is the first of four workouts from the IDEA Fitness Conference

1. Three Squats ~ Wide, shoulder width and feet together ~ 20 seconds each
2. Screamer Lunges ~ 30 seconds each leg
3. Flying Frog Squats ~ Spin 180º back and forth for 1 minute
4. Moon Lunges ~ Right to left slowly and controlled for 1 minute
5. Hop Squat Run ~ 4 hop squats forward - knees up run back to starting position - 1 minute
6. Lateral Leap ~ Jump side to side on one leg for 1 minute
7. Fighter Squats ~ Squat in fighter stance for 5 reps left then right - back and forth - 1 minute
8. Crescent Chair ~ Chair pose to crescent pose - right leg then left for 1 minute
9. Fighter Spin Squats ~ Squat and spin front to back in fighter stance - :30 right :30 left
10. Three Speed Lunges ~ Step - Skip - Plyo ~ 20 seconds each

It's You!

2009-07-22T11:04:00.000-07:00

It's not your mother or your father. Not your sister or your brother. It's not your God or your Government. It's not the high school bully or your eighth grade home room teacher. It's not your therapist or your wife or your boyfriend. It's not luck or even circumstance. It's not your height, weight or age that makes life great, or not. It's You! It's you that makes you happy or sad. It's you that makes you smart or stupid. It's you that eats right or not. It's you that chooses to exercise or to sit on your ass. It's you who puts the cigarette in your mouth. It's you that yells at your 3 year old daughter. It's you that doesn't have patience when you need it. Your parents created you, but it's you that decides to make something of yourself. Point the finger in the mirror because that image before you is the only creature on earth that can guarantee happiness, fitness, health, love, joy, purpose and a state of well being. Hoping and wishing that everyone and everything else is going to bring you a better life is a farce and a fantasy.

When you learn how to rely on yourself, you discover that it's not really about you anyway. When you finally stop relying on others for your happiness and blaming them when it doesn't happen you'll see life for what it really is. A community where we help each other. The transition from "me and my problems" to "how can I help." is easier for some than others, but it needs to happen if you want a full and happy life. You have to get your act together because important people in your life need you. They need you to be thoughtful and trustworthy. They want you to listen and NOT give advice unless they ask. They hope you'll be patient, caring and understanding. If you pull this off you'll also learn than perfect strangers are willing to listen to you, because you'll have something they want. You'll have the formula for a good life. A happy life. A healthy life. You will no longer need to rely on others for your happiness because your happiness will come from helping others.

Holding On And Letting Go

2009-07-15T13:31:00.000-07:00

Look at your life and ask why you're holding on to things that don't make your life better. Now ask yourself if you have the strength to let go of these things. I see in my own life how I keep things around that no longer serve me. Even simple things like the clutter of paper and old useless junk in drawers, closets and on shelves. It's hard to abandon safe, old, familiar objects, philosophies and people in our lives. This would require letting go of the things that make up who you are; even if who you are isn't who you want to be. Most of us are two people at once. The person living in this moment and the person planning, rehearsing and preparing for the future. The person that was, is dead. No need for discussion about that person here. You have right now and the days, weeks, months and years (if you're lucky) in front of you. The person you are right now often becomes unhappy when the plan for the future doesn't come to fruition. Quite often our hopes and dreams are dashed because we couldn't let go of the things that are holding us back.

There are two things that make change hard. Letting go of familiar and safe behaviors (that don't work) and adapting (sticking with) new unfamiliar more difficult activities to create change and a better life. You can't hold on and let go at the same time. You can't do P90X and eat junk food. You can't workout in the morning and get drunk after work. Tip-toeing your way to dramatic change can work for some people but my belief is that sometimes you need to clean house completely to prepare yourself for life altering, long term change. This doesn't mean you still can't take small steps when it comes to letting go. I'm not promoting that a 350 lbs person with no fitness background jump into P90X. I am saying that a person like that needs to STOP doing nothing and start finding fit people to hang out with and talk to. If you went around your house right now and threw out and gave away all the crap that's been sitting in your house for years, you'd feel phenomenal.

Letting go of the junk you've been holding on to requires finding a more powerful replacement. In your heart you need to trust that the simple act of releasing tired old worthless behaviors is going to bring about a better life. Why is it that when 100 people all get the same life altering information, only a small percentage of those people run with it? It's because the majority of those people can't let go of the people and belief systems that keep them right where they are. Life is frightfully short and I'd hate to see anyone miss out on the incredible opportunities available to all of us. We're all capable. We're all deserving. After reading this write down all the things in your life that aren't working. Then make a list of the things you plan on doing to make your life better. Is it a letter, an e-mail, a phone call or another TO-DO list? Be proactive not inactive! Let go and get going.

Looking Good Isn't Good Enough

2009-06-16T19:23:00.000-07:00

I've been sitting on this title for weeks and I've been having the toughest time trying to figure how I want to approach this topic. I like to focus on tangible ideas that help me live the lifestyle I preach about. I was in Atlanta last week at a Team BeachBody event talking about the effects of fitness and clean eating on the body and brain. My mantra is based in the belief that if you exercise today you get fitter today. If you exercise and eat whole foods today, your health improves today. If you exercise today the quality of your lives improves today because the area inside the temporal lobe of the brain releases proteins and chemicals that make you happy, confident and productive. And last but not least is the effect of exercise on your body's ability to fight disease and injuries. All these amazing things will (not might) occur the same day you choose to exercise. Wow! So good!

What makes me crazy is that most people on this planet are so hung up on their looks. I'm one of them. Who am I kidding right? I'll show off my biceps and 6-pack at the opening of a letter. It feels good to look good. I understand this as well anyone. The problem lies in the thought that changing your looks is going to make your life better or more manageable somehow. Or that thinking a better body in the future is a sustainable motivator right now. Wanting to look good is great. Thinking that looking good is the end all be all holy grail is disastrous. If looking good is your first priority then it's probably also true that you live your life for others. It means that you care more about what others think of you, than what you think of yourself. This typically results in behavior that is contrary to consistent healthy living. Weight loss thru diets, diet pills, starving yourself before events like weddings and reunions, living and dying for the numbers on your scale all reflect the vicious cycle created by the look-at-me world we live in.

I think our egos can coexist with a more important and powerful energy that can give us purpose on this planet. This energy is the desire to be better. To be stronger, healthier, smarter, more patient and more productive. It's the desire to figure out what you're fighting for. What are YOU fighting for? Is it shapelier calves or to enter and finish your first 10K? Is priority 1 to lose the belly or to do 40 perfect push-ups? Is it looking good in a red dress at a wedding in front of a bunch of people who care too much about what they look like in front of you? BORING! I'm more impressed with the fit girl who can do splits on the dance floor. Success comes from a very gentle shift in priorities. From look-like to can-do. For some this shift is as simple as an on-off switch. For others it will be like cracking a safe. If you find that life has been filled with too many ups and downs then it might be time to make the shift. Constant focus on looking good will only disappoint you. Discover that fighting to be better, brings thrills and chills you never thought imaginable.

Who Are You?

2009-06-09T11:18:00.001-07:00

Do you ever find yourself checking to make sure that you do something that will gain you approval from someone else? You might be very careful to say something a certain way so the listener doesn't think you're odd or weird in any way. Ever notice that your clothing looks a lot like the clothing of the people you're hanging out with. Maybe everyone around you is using words like "like" and "bro" every 5th word and therefore you do it too. Because the last thing we want to do, is stick out. To dress, speak, think or behave differently than your friends, family and co-workers could get you in trouble. And worst of all it could leave you open to ridicule. No one likes to have their differences pointed out in front of others. This might have mattered in junior high school, but once you grow up, being different is how you stand out. Standing out is how you break out of the sameness that is keeping you from loving life.

When everything around you says to stay the same, to fit in, it's hard to break out of the ho-hum, humdrum world you find yourself in. Everything you want comes from asking yourself what you want, not the drag-ass people in your life who want you to be like them. Your journey should be as unique as your DNA. Your choices, actions and words need come from deep inside. What is your gut and mind telling you? If outside influences feel wrong then they probably are. And by the way, what you want and who you are requires working your butt off. Choosing to sit on your ass because your gut tells you to is a lie. Study, practice, effort, time and patience are all part of an authentic journey. It's you doing, that allows you to be you. Sometimes just the thought of all that will make you feel like you're hanging in the wind, but most often it will give you the strength to feel like you control your destiny.

When you're living for others and just surviving, the weight of the world sits on you like a two ton truck. When you choose to stand up and stand out, and be the person you were meant to be, the world is a playground filled with adventure and possibilities. Open the door, look around, step inside and go play. If you're choosing the journey based on your desires to be unique and happy, life never feels like work. It feels spectacular and glorious! Why wouldn't you deserve that? You do. We all do. The first steps to getting there requires your desire to change. Your reasons why and plan need to be written down. Change only happens when you're in the game every day. Turn off the tube, pick up a book, do the workout, hang out with creative, smart hard working people and ask plenty of questions along the way.

Esthetic Technical Line

2009-04-05T19:18:00.000-07:00

I was skiing in Jackson Hole Wyoming this past week, which I believe to be one of the most spectacular mountains in North America. I ski Aspen, Whistler/Blackhome, Alta, Snowbird, Mammoth, Squaw Valley, Targhee, Crested Butte and others but there's something truly special about Jackson Hole. Jackson is also one of the most difficult mountains I have ever skied. There are more double black diamond runs on that hill than anywhere. This mountain will eat you alive. If you're looking for steep, narrow runs with plenty of tight trees and cliff bands then Jackson Hole is the place for you.

Every time I go to Jackson I meet up with my dear friend Steve Holmsen. Steve is a super fit life-eater who loves skiing, mountain biking, rock climbing, mountaineering and anything else that involves the great outdoors. He was my "Steep & Deep" ski instructor 4 seasons ago and we've remained friends ever since. Steve is also my workout partner while I'm at the resort. Our workouts are crazy intense and mildly competitive, in a good way. We just love to push each other. Every one of our workouts are done on the fly. Never a preset routine. We'll pick 2 or 3 body parts and see if we can destroy the other guy. Pushing hard and flying by the seat of our pants, just like on the hill.

These routines always involve plenty of balance and stabilization exercises. All the leg work, core exercises and much of the upper body exercises are done on a stability ball, Bosu Ball™ or basket ball. These routines/exercises prep the body for the ever changing terrain at Jackson Hole. You're not just sitting down doing biceps curls, you're standing on one leg (on the flat side of a Bosu Ball™) doing biceps curls, followed by swimmer's presses. Talk about Synergistic exercises. Holy crap! When Steve introduced me to this stuff it was like starting all over again.

I love technique based exercises anyway (yoga, plyo, kenpo, gymnastics, etc.) but balance/stability work brings in a whole new, very powerful dimension. It forces all your core muscles, connective tissue, ligaments, tendons and many (formally untapped) tiny muscles in the body to get involved during every single repetition. There is plenty of "Muscle Confusion" during these workouts. Lateral leaping plyometric push-ups off of a basketball or one-legged squats on the backside of a Bosu Ball™ changes the game completely. If your body isn't ready for this stuff or your technique is off, you will get hurt.

When I'm on the mountain with Steve he loves to ski what he calls "Esthetic Technical Lines." This kind of skiing usually involves a very precise specific path down a ski run. These type of runs are not for the unskilled casual skier. They are usually steep, narrow chutes peppered with trees and rocks. They require a plan and an attitude before entering them. One mistake can result in a twisted knee, broken bones, a concussion or worse. This kind of skiing might seem insane to some. To me skiing this way is a metaphor for life. The hard work done in the gym the day before prepares you to ski an esthetic technical line. The time and energy you put into your work, family and fitness will also determine how much joy, happiness and success you'll have in this life.

I don't mean to turn a story about exercises and skiing into an esoteric lesson for life but I do want to point out that we all have multiple options when it comes to our journey on this earth. I know for myself that when I choose to take positive steps toward conquering difficult, scary and compelling challenges, I end up learning things that change me forever. I'm not talking about taking silly dangerous risks with the hope of a positive outcome. I'm also positive that hoping, wishing and just wanting something rarely produces anything. I do know that small steps, practice, hard work, asking for help, falling down once in a while, plus a healthy dose of determination will help you find your way down that esthetic technical line.

Food. It's that thing that's killing you, slowly.

2009-03-20T14:49:00.000-07:00

Fitness won't solve your problems. Getting free of your food addictions will. When it came to healthy living, exercise for regular people is relatively new. The average Joe and Joanne didn't really start exercising until the 50s and 60s. Guys like Joe Weider and Jack LaLaine started the revolution after WWII and it's been growing (too slowly) ever since. As the obesity trends began to rise in the 70s, jogging and nautilus became more popular. During this time various companies were selling goofy ways to lose weight. For some reason we quickly forgot that eating whole foods was the key to maintaining our weight. As food became more processed over the the past few decades we used other processed foods to help us lose weight. It was (and still is) a vicious cycle of addiction. The gain, lose, gain epidemic continues. I read a funny blurb the other day which clearly and plainly stated that if you avoided food with mascots you'll lose weight. Goodbye Count Chocula! Our grandparents didn't have gym memberships, spinning classes and fitness DVDs. They ate healthy whole foods and spent four times more time outside than we do. If your grandparents were obese it was a novelty for sure. Our behavior and habits put food-porn companies in business and we also have the power to destroy them by not eating their poison.

You control what goes in your mouth, no one else. Find ways to make healthy whole food taste good and eat it. Period!

With Love and compassion,

Tony Horton

Kombucha ~ My new favorite beverage

2009-03-11T22:50:00.001-07:00

What's in Kombucha and how do these ingredients support health?
Kombucha culture has a wide range of organic acids, probiotics, acids and
enzymes that give it its extraordinary value. Here's a brief look at the
benefits of each:

Beneficial Probiotics - Due to the prolific presence of pesticides,
antibiotics, and preservatives, the beneficial micro-organisms present in
our bodies are being destroyed and killed off on a regular basis. These
friendly microbes play a huge role in our digestive and immune systems.
Therefore, it is crucial that they are replenished from natural sources like
kefir, yogurt, and Kombucha. Our beverages contain Lactobacillus Bacterium
and S. Boulardii, which can help support a healthy digestive and immune
system.

Live Active Enzymes - Active Enzymes are generally only found in foods
that have not been cooked, processed, or refined. They are like the “spark
plugs” for the body's cells because they put "life" back in our bodies. If
you think about it, the body is a living thing; why would you feed it
something that is dead?

Polyphenols - These are antioxidants that fight off the free-radicals
that stress the body and compromise its youth and health.

Organic Acids
These nutrients can help promote tissue and blood alkalinity and help
normalize the natural process of homeostasis throughout the body.
# Lactic acid helps maintain healthy digestive action (through the
probiotic lactobacilli) and for energy production by the liver
# Acetic acid is an antiseptic and inhibitor of pathogenic bacteria.
# Glucuronic acid, normally produced by a healthy liver, is a powerful
detoxifier and can readily be converted into glucosamines, the foundation of
our skeletal system.
# Usnic acid has selective antibiotic qualities which can partly
deactivate viruses.
# Oxalic acid encourages the intercellular production of energy, and is a
preservative.
# Malic acid also helps the liver to detoxify.
# Butyric acid protects human cellular membranes, and combined with
Gluconic acid strengthens the walls of the gut in order to combat yeast
infections such as Candida.
# Nucleic acids, like RNA and DNA, transmit information to the cells on
how to perform correctly and regenerate.

Kombucha ~ My new favorite beverage

2009-03-11T22:46:00.000-07:00

What's in Kombucha and how do these ingredients support health?

Kombucha culture has a wide range of organic acids, probiotics, acids and
enzymes that give it its extraordinary value. Here's a brief look at the
benefits of each:

Beneficial Probiotics - Due to the prolific presence of pesticides,
antibiotics, and preservatives, the beneficial micro-organisms present in
our bodies are being destroyed and killed off on a regular basis. These
friendly microbes play a huge role in our digestive and immune systems.
Therefore, it is crucial that they are replenished from natural sources like
kefir, yogurt, and Kombucha. Our beverages contain Lactobacillus Bacterium
and S. Boulardii, which can help support a healthy digestive and immune
system.

Live Active Enzymes - Active Enzymes are generally only found in foods
that have not been cooked, processed, or refined. They are like the “spark
plugs” for the body's cells because they put "life" back in our bodies. If
you think about it, the body is a living thing; why would you feed it
something that is dead?

Polyphenols - These are antioxidants that fight off the free-radicals
that stress the body and compromise its youth and health.

Organic Acids
These nutrients can help promote tissue and blood alkalinity and help
normalize the natural process of homeostasis throughout the body.
# Lactic acid helps maintain healthy digestive action (through the
probiotic lactobacilli) and for energy production by the liver
# Acetic acid is an antiseptic and inhibitor of pathogenic bacteria.
# Glucuronic acid, normally produced by a healthy liver, is a powerful
detoxifier and can readily be converted into glucosamines, the foundation of
our skeletal system.
# Usnic acid has selective antibiotic qualities which can partly
deactivate viruses.
# Oxalic acid encourages the intercellular production of energy, and is a
preservative.
# Malic acid also helps the liver to detoxify.
# Butyric acid protects human cellular membranes, and combined with
Gluconic acid strengthens the walls of the gut in order to combat yeast
infections such as Candida.
# Nucleic acids, like RNA and DNA, transmit information to the cells on
how to perform correctly and regenerate.

Good News

2009-03-06T16:59:00.000-08:00

So I'm watching the News with Brian Williams last night and at the end of the broadcast Mr. Williams mentions that with all the bad news lately the NBC Nightly News is looking for more Good News stories. There are tens thousands of good news stories in facebook and here in the BeachBody message boards, so I think it's time we all team up and let Brain and the rest of the country know what's going on. Go to the link below and tell your good news story. Collectively we can help more people get fit and healthy and certainly make a dent in the bad news. http://dailynightly.msnbc.msn.com/archive/2009/03/04/1820270.aspx

Please copy and paste this note and spread the good news!

Peace,

Tony

Here's The Thing

2009-03-04T11:46:00.001-08:00

Life with exercise creates a completely different journey than a life without it. Making the time for exercise means that you're setting an intension to have a great life. Life without exercise means you're setting an intension to miss out on a better life. The quality of your life improves with exercise and it will get worse without it. Period! Your weight lose is a minute piece to the overall health and fitness puzzle. Every time you exercise you improve your fitness, healthy and quality of life. You always feel good afterward and you allow your mind and body to become less vulnerable to illness and injury. Every day you decide NOT to exercise your health, fitness and quality of life diminishes. You become more vulnerable to illness and injury and the energy and enthusiasm (feeling good) for a better life is not there. This is true for everyone. No exceptions.

Make a plan, stick to the plan and do it... forever!

Jackson Report by John Nicolich

2009-03-03T14:57:00.000-08:00

As we raced down the mountain for the umpteenth time, I couldn’t help but think "How did I wind up skiing behind this pregnant woman on a day like today." As usual the tale is a meandering one filled with glorious joy, wrenching heartache, noble struggle, and ultimately redemption.

This trip started with the simplest of plans and seemingly the most accommodating logistics. Tony was set up in palatial digs for three weeks in February at the Terra Hotel with enough room for all of us. We merely had to pick a week and go. Alas, complications quickly arose. Steve was just returning from a family vacation, which required him to drop off the wife and kids in New York and head back for the mountains overnight. Stan was wrapping up the new Windows program with deadlines galore and frequent fires that required his immediate attention. My time was limited by Barb’s every-other-week work schedule, which included only one week off during the 3-week window of opportunity. We all struggled through and committed to the plan with dreams of last year’s epic trip still fresh in our heads.

Steve arrived first, fresh off his trip to Vail and feeling good. I surprised them by arriving that same night (a day earlier than expected), so that no one would poach my lines. Stan was deathly sick with fever, but hoped to join us within a day or two. Things were promising; the forecast called for 6-12 inches overnight with another foot expected the following day. The atmosphere was electric with anticipation.

The next morning brought heavy snowfall with minor accumulation over the previous night. Steve and I bought our four-day tickets knowing that this trip would be something special. Steve, Tony, Paul and I raced up the hill anxious to get the goods and anticipating great things with the oncoming snowfall. The electric high of this moment was soon extinguished by the warming temperatures, and later completely harshed-on by the rain that started by the early afternoon. Still, there was reason for hope, it was still snowing at the top and we could reasonably expect it to snow hard overnight with cooler temps.

The next morning did bring 3-4 inches of snow, but the weather was still quite warm. Tony decided to stay in and work; Steve, Paul and I hoped for the best as we headed out into the 40-degree weather. Unsurprisingly, the mountain was not crowded. Very surprisingly, we found fresh creamy snow on the Moran face and raced laps there throughout the morning. On one run Steve and I nearly collided, so we stopped and gathered ourselves. I watched carefully as Steve headed left, waited a few seconds, then I headed right, into the dense trees. The snow was buttery smooth, predictable, and easy to control. I quickly gathered speed darting between trees, absorbing terrain, and flying over shallow obstacles. I picked a tight space between large trees, and aired gracefully off the top of a bump, pointing my tips in for a soft landing. Suddenly, a blue streak appeared in my periphery, sending a jolt into my rhythm. I blurted some deep guttural emanation as I realized the hopelessness of this situation. I wish I could report that it all happened in slow motion, but in reality, it all happened so fast, only bits and pieces are clear. My right ski hit Steve in the forearm/elbow area as he raised his arm for protection. It hit with enough force to rip the ski off my boot as I flew helplessly behind him. I lay there stunned for a few seconds gathering my wits, than raced up to see if I had killed him. Steve too was stunned and bruised though not seriously hurt. Paul apparently witnessed the thing and filled in details. A scary moment to be sure, but we all skied away unscathed. Surely, this near miss would be the worst of it.

We continued skiing; finding some soft snow off Thunder, but high winds and fog curbed the joy and enthusiasm. We forged on till the end, however, and had a satisfying if not thrilling day. Steve checked the weather and found the forecast called for no snow and continued warm temps for the rest of the week. By all appearances we had been skunked again. Stan was still sick, and we advised him of the current conditions, wondering if he would be coming at all. Steve was further burdened by troubles at home, and he decided to leave early the next morning, disregarding the bad karma that comes with early withdrawal. As each of us in the group has discovered, if you leave early, the gods will make you pay and reward your friends. Still, family matters must come first, though the consequences can be brutal.

Sure enough, the pagan snow gods decided to torture our comrade in arms. On Wednesday, it snowed consistently all morning and Tony and I explored the hill finding nice soft spots under mild temperatures and modest winds. In the afternoon, we went into the top of Northwoods, a steep, tight and very soft entry into the North Hobacks. I watched as Tony dropped into an opening, then suddenly went flying by me. He must have caught an edge and been pitched forwards. As he passed in front of me, he was flying headfirst in a horizontal position towards a 30-inch diameter tree, at a high rate of speed. With an instantaneous jolt he came to a stop, wrapped around the giant with his chest and arms on one side and legs draped around the other. I thought he was surely dead and wondered how I would pack him out of these dense woods. I quickly made my way over to the abdominal snowman and found that instead of groaning in agony, he was laughing. We inspected the tree and found sharp branches just above the point of impact. One word people – P90X. The man of steel quickly got upright and we shredded the rest of the hill without incident. Twice now we had avoided serious injury in our group after incredible crashes.

The next day we joined Steve Holmsen, JH instructor extrordinaire. It snowed hard all day, filling in the ruts, smoothing the bumps, and bonding with the death crust below. As the day wore on, the conditions got better and better. We regrouped after lunch and joined Rob and Kit Deslauriers for a few runs as the snowfall grew heavier. We followed them around the hill and explored areas we had never been to before. We skied hard until the lifts were shutting down. By the last few runs the conditions were epic. The underlying crust and bumps had been eliminated and the entire mountain was a fresh slate. On our last run, we headed down Pepi’s, an area that had been practically unskiable due to its southern aspect. We ventured in tentatively, but after three turns opened it up. I heard Tony hooting behind me as we blazed through the boot deep powder. Steve H was a great guide and he led us the rest of the way home. The forecast called for another 6-inches overnight and the next day was looking to be huge. We devised a plan where we would hire Steve as our instructor for the day to gain preferred lift privileges. We also were able to secure a tram box before the official lift opening. My only thoughts were that tomorrow could be really big.

We woke early on Friday and our group was like a Who’s Who of the mountaineering world. The resumes were impressive. In addition, to Rob and Kit, two of the best skiers on the planet, Jimmy Chin, the extraordinary photographer and mountaineer who accompanied Kit and Rob on Mt. Everest, would join us. In addition, we had Dave Ballard who is an accomplished local climber of great renown. Then, there was Tony and I – and he is Mr. Power 90. I felt small. I was star struck and nervous. As we waited for our early box, we saw Rob chatting with Chris Davenport and Rick Armstrong, ski stars in their own right. At this point, I was really just hoping not to embarrass myself completely.

At the top, Rob led us to the Alta chutes. We were the first there and as we arrived, chivalrous Rob held an imaginary door open for Kit, who is five months pregnant. She slayed the untouched smooth canvas, and we all followed her into the glorious chute, hooting and hollering the whole way. The general population had not yet made it to the top so we advanced our fast moving group to the Hobacks. Like a scene out of a ski porn flick, we charged down the hill at a fast clip. On either side or just in front of me were the pros skiing the same powder on the same glorious day as my buddy and me. The pace was high and there were no stops. 4,000 vertical feet of non-stop fun. At the bottom, I felt that I would babble like a fool, instead I breathed just one word through the widest smile I’ve ever had – WOW!

By using Steve’s jacket to load the tram without waiting we were able to string together an impressive number of runs - all of them top to bottom charges. I soon became exhausted after a full week of bell to bell days. However, any lethargy was removed by yet another collision. As already indicated, our group moved really fast at all times on the hill. On the narrow cat track to the Hobacks, a group of snowboarders had pulled off to the side, waiting to drop in. Tony came through at 30 mph in a perfect tucked glide when suddenly one of the kids cut across his path without looking. The snowboarder actually cut straight across Tony’s skis, pinning them to the ground and causing an instant double heel eject. Unfortunately, Newtonian physics prevailed and Tony continued at his given speed, flying through the air, coming to rest only after a terrific crash some 20 feet from ground zero. In what could have been a great promotion for P90X, Tony popped up without injury, much to the astonishment of every witness. Fortunately, he didn’t collide with the snowboarder who seconds earlier had been moving across his skis less than 2 feet away from him. The body to body collision would have been horrifying.

When riding the lift with Rob, I was impressed that he was nearly as giddy as me. It was revealing that this man who has skied all over the world for his entire adult life could still get the type of buzz I had right now. I used to worry that someday, if I ever mastered this skiing thing, I might lose the love I have for the addiction. However, on this day I realized that if Rob, who has nothing left to prove to anyone, hasn’t lost the love, I won’t either. I also learned something from him. It wasn’t about hip angulation or ankle flexion; it was about life. He shared the realization that in his business there were a few things he could control to gain a certain outcome, but that there were many other things that he couldn’t control. Rather than battle these elements directly, I got the impression that he used his time in the mountains as a respite to renew the spirit and to let the things he couldn’t control sort themselves out. I instantly realized the brilliance of this idea, and though I never expressed it this way, I think he is right. I think back on all the times I have faced seemingly intractable problems with work or life and found that after I cleared my head by doing the thing I love most, the problems have mostly solved themselves. Maybe it is all about the karma after all. Maybe skiing is about more than sport or mere physical activity. Perhaps it’s about spiritual renewal and healing. After all, the thing has a definite mysticism about it. From the miracle of a good productive storm to the unpredictability of the weather, to the perfect combination of calm and focus required to do it well. Maybe at the highest levels, when experiencing the perfect ski day, the world itself is healed just a little bit. I know that after this day, it felt that way to me.

Peace

J

P90X Better Than Steroids? by Steve Edwards

2009-02-19T09:33:00.000-08:00

The X is gettin' some serious love lately. My dad calls the other night and says he watching a show in the Giants and two pitchers, Zito and Wilson, are doing 90X. Tony calls me the other day to get my opinion on something because NBC is coming over to film a segment on Wii and wants the X perspective. He calls me again, a couple of days later from a plane on his way to do more X interviews and says, "Dude, you see the Grammys last night?" I hadn't but Cheryl Crow gave us a huge shout out from the red carpet.
Then, yesterday, I get this from Tony:
On WFAN, (biggest sports radio station in NYC) the host was talking this morning about A-Rod and said something to the effect of "his body was never that chiseled, not like he had a P90X body or anything".

This, for those of you not privy to the national news, is a reaction to Alex Rodriguez admitting that he'd been doing steroids. In reality, steroids don't make muscle, they just increase your body's ability to build muscle. But in a world where we see advertisements to "build muscle without steroids" as if the public thinks it's impossible, it's nice to get a little validity for our system. Anyone can have an X body. All it takes is a little structure and a lot of hard work.

Note: Jon Congdon (our President) sent this and I think it's a nice addition:

Everything you see about P90X that might appear to be PR is "organic" -- meaning that we don't pay for PR, and don't hire celebrities or athletes to do it, or talk about it. It's advertised on TV, in magazines sometimes, and more and more on the Internet, but we don't do PR. If Cheryl Crow, or Usher, or an MLB, NHL or NFL athlete buy it, they buy it just like everyone else and either because they saw the infomercial or a friend told them. That's what's so amazing about the P90X phenomenon of late.

One On One Interview with Carol Bardelli

2009-02-15T18:41:00.000-08:00

If you ever watch late night TV, then most likely you’ve seen one of Tony Horton’s infomercials featuring his fitness systems and products. The following article is an interview with Tony Horton by Carol Bardelli who has achieved great success with Tony’s fitness programs. Carol proves that you can be past fifty, be extremly fit, and enjoy a very active lifestyle.

Interview with Tony Horton
Carol Bardelli: Hi Tony, I’m excited to get this opportunity to talk to you.

Tony, I’ve used all of your exercise videos, starting with Great Body Guaranteed. Now I’m using Power 90X Plus and Tony Horton One On One. I couldn’t help but notice you can motivate people, including myself, like no one else. An example is the portion of Power 90X Legs & Back in which we do wall squats. I’ve got my back to the wall, my legs are burning, there’s about thirty seconds left. And you’ve got me and the gang laughing out loud. What’s your take on you’re motivational skills, combined with your personable demeanor and sense of humor?

Having Fun While Working Out

Tony Horton: I discovered a long time ago that the best way to get through the physical pain and agony of any workout is to have some fun along the way. Exercise is hard enough and to turn it into rocket science or make it so serious that it feels like torture, will certainly result in failure. I’m trying to help people look at fitness and exercise in a completely new way. My goofy, light-hearted approach makes the physical intensity of exercise slightly more palatable.

My coaches growing up cared more about winning and losing than the players on their teams. I was miserable during fitness tests and drills and there was never a sense that modifying an exercise was okay. I want everyone to play and I want everyone to succeed. I’m constantly looking for practical techniques that keep people in the game. If you’re busting a gut during a wall squat, then I’m doing my job.

Carol: Your programs are revolutionary, not because of their separate components like resistance training, aerobics, stretching, yoga, karate, plyometrics, and core. The unique way you blend them seems key to the amazing results people are able to achieve in a short period of time. What inspired you to design fitness programs that integrate all aspects of exercise?

Three Downfalls of Most Fitness Routines

Tony: There are three things that cause people to lose faith in their fitness routines. Boredom, injuries and plateaus. When you repeat the same movements over and over again, one of these three will take you down. After 25 years in the fitness business I’ve seen hundreds of people get hurt, lose interest and stop seeing results because of lack of variety in their routines. Concepts/techniques like Sectional Progression with Power 90, Muscle Confusion with P90X and now Super Stacking with my new 10 Minute Trainer program are all designed to avoid boredom, injuries and plateaus.

Running is great but it’s just one thing. Yoga is the Fountain of Youth in my opinion but it certainly doesn’t improve your Plyometric strength. If you want a well rounded level of fitness and you want to continue to see results over a long period of time then variety is certainly the spice of health and fitness.

Fitness Programs for Everyone

Carol: With exercise systems like Power 90, Power Half Hour, Tony and the Kids!, Tony and the Folks!, Power 90X, 10 Minute Trainer, Tony Horton One On One, and Power 90X Plus, you literally offer something for everyone. Power 90X, P90X Plus, and Tony Horton One On One, are designed for folks looking to take their physiques to the next level. I can attest to the challenging nature of these workouts, as well as the intensity. Even after years of aerobics and weightlifting, I found myself almost crawling to the shower after my P90X workouts. But, man, did I ever see results. You’re personally responsible for me finally developing triceps definition. I finally have horseshoes. And now I’m addicted to your extreme workouts.

Do you see a wider audience opening up to your style of extreme workouts? And do you plan new projects along these lines?

At Home Fitness Boot Camp Training Success

Tony: First of all, congratulations on those triceps and thank you for your commitment to the program. If you had asked me this question a year ago my answer would have been different than today. P90X was intended for gym rats and people tired of spending money on expensive trainers and not getting results. A finite number of people in a niche market. We would have been happy if just these folks realized that you can get better results in your living room. Turns out our little niche in-home boot camp idea had legs. P90X has become a phenomenon. Everybody is doing it. Even folks who probably need Power 90 or some other milder workout program first.

The amazing thing is that people (on their own) are approaching the program with common sense. If there’s a move or exercise that’s out of their comfort zone, they skip it (for now) or modify it in some way. People are listening to what their body can do during these workouts and understanding that trying to keep up for the sake of keeping up is counterproductive. They’re doing their best and forgetting the rest.

Carol: On a more personal note, I have mild Cerebral Palsy. This has never stopped me from doing anything including driving, horseback riding, and of course, Power 90X. I also discovered that pull ups on the program relieved my shoulder tendinitis, while plyo and yoga has improved my balance. Did you think people with physical challenges would use your systems, and that it could be used for rehabilitation?

Overcoming the Challenges of Getting Fit

Tony: You are living proof that a positive attitude is a huge piece to the success puzzle regardless of your situation. My nephew Andrew has a more than mild case of Cerebral Palsy and I’ve introduced him to all kinds of fitness routines that might have been considered too difficult for a guy with his genetic birth defect. He has a trainer, works out at the gym and goes to yoga twice a week.

The fact is, we all have different starting points in life. The real measure of a person is determined by how hard they’re willing to work to overcome and deal with the hand they’re dealt. I was the quintessential 98-pound weakling with a speech impediment, afraid of his own shadow, who got beat up at the bus stop by the local bully. That was my starting point. My challenge was great and long but worth it in the end.

I’m not a physical therapist so it’s not my place to say that it’s okay for someone with severe physical challenges to jump into P90X, but I will go out on a limb and say that if you have the will, there is a way for anyone and everyone to benefit from a fitness program that challenges them.

Carol: Tony, thanks again for this opportunity to interview you. And I’ll see you tomorrow for a workout when I slip one of my Tony Horton DVDs into my player.

A Ski Trip to Alta & Snowbird by John Nicolich

2009-02-13T10:41:00.000-08:00

Interlodge. It’s a word unfamiliar to most but to those who know, it holds a special, mythic meaning. It could mean the best powder day ever, with access limited to those few souls lucky enough to be holed up on the hill while all others are strayed in the valley below. I arrived in Utah to snow flakes the size of saucers falling in a density that blotted out the sky. Ross and I shuttled up Little Cottonwood Canyon together with the anticipation of a huge day, maybe a huge week. We also learned that interlodge would be in effect at midnight. The road would be closed for the night and the snow would continue to fall. The ride up seemed to take forever. In a neurotic sort of way, I felt that everything would be all right, if we could just make it up this hill. Car wrecks to the left and right, snow inches thick on the roadway, a slightly deranged driver – any of these things could harsh on my dream. Finally, we pulled into the Peruvian parking lot. Not breath of breeze, just a steady unyielding stream of fluff. Utah snow – the greatest snow on earth.

We woke to a morning like no other. The snow was deep everywhere, the sky was starting to clear, and the parking lot was empty. The road was open, but the going was slow. There was no line as we skated across the parking lot to the lift. Ross, Tony, Steve and I made our way up the Collins lift brimming with anticipation. In seconds the game was on. Knee deep blower POW greeted us as we made our way to the Sugarloaf lift. In an instant we had lost Ross and it was clear that the powder rule was in full effect. After a few glorious laps we made our way over to the Supreme Lift. Truth be told we have never had much luck at this lift for one reason or another. Today, we knew it would be different. Our mouths watered as we scoped lines that were as yet untouched. We could have some serious fun back here! We raced off the lift only to find the entire zone closed off. Stymied yet again by this cursed lift. (To make things worse, the ropes dropped shortly after we left and the reports on the skiing were remarkable.)

We made our way to the front side and to Wildcat – our Old Faithful stash. Unbelievably, we were able to track line after line in the deep, with virtually no company. We went in for lunch and met an upbeat and forgiving Ross. We also witnessed the arrival of Stan. In true Stanley fashion he told of an all night work session, last minute changing of flights, frenzied packing, and a blackberry full of emails. He would join us later. We went back out and furthered an epic day that none of us would soon forget. Day One was done.

Our number was growing. Paul and Theone would join us on the shuttle to Snowbird to meet Dale. The day was cold and clear. We could see the spindrift at the tops of the peaks and the day was absolutely gorgeous. We loaded the Tram and at the top found conditions reminiscent of a deadly Mt Everest expedition. The cruel wind howled and seemed to swirl everywhere. The surface was beaten to a sheet of hardpacked ice that made navigation tricky. The sound of the shrieking wind disoriented me as we tried to escape the wrath of the bitter cold. I dove over the side to Mineral Basin to try to escape the insane conditions on top, but found an unforgiving blow coming straight up the hill. The snow was slabbed over but soft. Tony plunged ahead skiing with perfect grace in the tricky snow. Stan also went ahead, and Steve was right behind me. Suddenly, I fell through the crust and tumbled headfirst into the freezing snow. I dropped a ski, and Steve stopped and retrieved it for me. It’s a good thing too because the snow was so deep, I was making no progress on my own as the wind continued to howl. I found that I wasn’t the only one in difficulty – there was carnage everywhere on this side of the hill.

At the Mineral Basin chair, someone pointed to Tony and said "Dude, you have frost bite." Sure enough his nose was bright white and we got a harsh reminder of the extreme conditions. We headed back up to the top and tried the (skiers) left side of the basin instead of the right and found the snow much better. Now it was safe to rip. Not wanting to spend any time in the fierce wind at the top we each picked our own lines and met at the bottom. At least some of us did. The powder rule was especially cruel on this day as our large group splintered to bits. Nonetheless there were cases of true heroism, as Stan (the Man) Pennington waited at the top, in the sub zero bluster, for Steve to tinkle. The US Marines have nothing on Stan Penn who would leave no man behind.

In all the excitement we realized that we had not heard from Dale. We went in for lunch and found him there, stoic but not angry. After a quick lunch, we went out for some more fun. We ripped through the Cirque and late in the day, went all the way across the back side to a glorious stash. This area is at the far end of a rocky, undulating traverse and has no name. The entry was tricky – steep, tight, and rock strewn. Dale and Steve had to catch some mandatory air before dropping into the knee deep powder. From there, we ripped a circuitous route through the trees, around the rocks and over the rollers. It was like an amusement ride. Hearing Dale behind me laughing and hooting the whole way was inspiring. I caught myself laughing like a little kid. We kept going until last chair, finally making our way to Dale’s car for a ride back to the hotel. Day Two in the books. That night we dined with Ann and Bob, fresh off the Power 90 program. They both looked great, fit and trim. Tony helped Ann out by eating most of her berries at dessert! We also met a new friend, pro skier Kasha Rigby.

It snowed again overnight but with a huge wind that threatened to shut down the lifts. That morning the mood was subdued, mostly from sheer exhaustion. Two killer days of skiing bell to bell had sapped our strength. No one was in a hurry to brave the elements yet again. After a slightly late start, we found that the snow was soft, if not deep. Better yet, no one was on the hill; we had the place to ourselves. We racked numerous runs on Wildcat and in spots found the snow had blown in knee deep. Better still, the wind seemed to fill in our own tracks, making each run as excellent as the previous one. We met with Kasha and decided to brave the high traverse to get to our favorite goods – Rustler trees.

The traverse was sketchy to be sure; it was a near complete white out on the exposed hillside. To make matters more interesting, the surface was rife with icy sections and hard protuberances that threatened our health and well being. Yet the reward at the end of the road was simply glorious. We picked our way through untouched lines as if we owned the place. Run after run we found untracked blown in snow on steep terrain, with lines that seemed to last forever. Lap after lap, we braved the dangerous traverse for the right to wallow in the pure heaven we found in those trees. This day was certainly the diamond in the rough; we had no right to have this much fun. Life lesson: Don’t ever judge a day by first light, and good things come to those willing to pursue.

The smiles at dinner were wide. Our large group had a ball, recounting the day, telling old stories, remembering days gone by. This group is special and the company is superb. I think we all truly value these sessions, maybe more than the skiing.

Day Four opened with a beautiful glorious morning. The previous day’s wind had kept Snowbird pristine; the tram and Mineral Basin had both been closed while we shredded Alta. We had a good size group with Dale, Paul and Theone and kept it together pretty well. The powder rule was overruled. A few runs in the sunshine on the front side made for a lot of happiness. Then we went through the tunnel and found Mineral Basin had just opened.

The sight was one to behold. The bright morning light illuminated an enormous untouched canvas of snow, as far as the eye could see. The vision was inspiring and grand. I sat there pondering a moment and recognized something out of the corner of my eye. It was Horton, poaching my line! The powder rule was re-sustained. Game on.

The snow was a gorgeous light powder that flew off my skis effortlessly like dust in a windstorm. I ripped huge, wide turns at mach speed. There was no thought of conserving the canvas with tighter turns. There was no thought of anything but the freedom of movement, gracefully arcing from one side to the other. Near the bottom, I picked a tight chute and shredded it with no effort as the soft snow yielded to my will. My line was truly artistic, with some huge high speed turns, some air, and some tight no nonsense skiing. However, our once unified group was now splintered, as we rushed to load the chair before the oncoming hordes. Unfortunately, someone had let the word out and every unclean shredder and his brother showed up to despoil our nirvana. Within an hour the goods had been pilfered by these pagan infidels. Ultimately, we waited on horrendous lines until we realized that everyone was now leaving the area. We took a few more runs without the crowds before moving on. I’ll not soon forget the bounty in that back basin; it was truly outstanding.

We moved on to the Cirque, then to the back side. We met up with Sweet Jane; always fun times with her. Late in the day, Dale and I blazed another trail through the steep and treed section from the previous Snowbird day, and we hooted and hollered the whole way. I couldn’t stop laughing as we picked our way through crazy tight spaces with crazy deep snow. How much money is a moment like this worth?

Again we rode until last chair and by now I was exhausted. Unfortunately, we were stuck in Snowbird with no way back to the Peruvian. After watching bus after bus leave us behind, we bribed a Snowbird driver to take us back home.

Our group would be splitting up soon and heading back into the real world. One last day of spring skiing awaited us. However, there would be one more surprise before that. Those pants. Those fancy white pants. I had been envious of Tony’s new pants since I first saw them. I had shopped for them but was unwilling to treat myself. The bright white color perfectly matched my showy red jacket (contrasting horribly with my green envy). On this last night together, my buddy treated me to something I would not get for myself. He gave me those pants; I put them on and felt the groove. I felt complete. Big thanks to Tony.

Day Five was another beauty. Paul and Dale were gone now. I missed our big group. This bright sunny day would have been great for the whole group with no powder rule pressure. We went back to our Rustler haunts and found some good snow to play in. Theone, suffering from tuberculosis and insomnia all week, was a Shred Betty, killing every line. After lunch Steve had to leave. My shuttle was at 245. I was on the Sugarloaf lift at 215. We raced to the front side, and grabbed one last line down Baldy face. But now it was time to go, and I blasted. I pulled into the Peruvian just before 230 and began a frenzied packing session. I wound up stripping to my skives in the lobby, much to the amusement of the few witnessing guests. I zipped up my last bag at 245, and loaded up with a huge smile still on my face.

The transition to reality is always difficult after a fanciful journey like this. The complicated troubles of the world seem so distant when I’m ripping with my friends in a foreign land. It always takes a few days to decompress, and in this case to rest. It was a long, terrific trip that seemed to pass all too quickly. Good luck picking your favorite day or favorite memory on this one. The sum experience is the true treasure. I can’t wait to do it again.

See You in Jackson!

Why Are You Here?

2009-02-03T19:00:00.001-08:00

This, boys and girls, is the $64,000 dollar question. As you might know, I'm in the health and fitness game, but fifteen years ago, training folks, was sort of a "side" gig. I spent most of my time running around Hollywood auditioning for 3rd rate movies, Miller Lite commercials, and student films.

At a young age, I thought my purpose and reason for being on earth, was to entertain. I did some stand up comedy. Fun at first, but just hell toward the end. I had small roles in bad movies and bit parts in large, bad movies. I even got the occasional modeling gig. Posing? Was this the reason why I'm here? Truth be told, I was pretty unhappy most of the time while chasing my dream as an actor. It was crazy competitive and not very fulfilling. Exercise and fitness was a part time job in those days. I made a decent living training people, but it didn't seem like a lifelong career to me at the time. I wanted to be a movie star! Turned out, Brad Pitt I'm not. More like Don Knotts.

Along the way, I picked up Keith Elles's book, "The Magic Lamp." This book was a guide that helped me figure out what I was supposed to be when I grew up. After reading it and doing the lessons, I discovered that helping and working with people brought more satisfaction then acting in hemorrhoid cream commercials. I was put on this earth to teach. All those acting classes and 2 AM comedy spots in front of 3 people, were early training to help me deliver my message. I am extraordinarily fortunate to have made this shift to my present career. I eat, live and breathe my purpose every day. I feel very lucky to have been given this gift. It is such a satisfying feeling waking up every day knowing why I am here.

I believe that a majority of the people who suffer from poor health, sadness, depression, obesity and lack of fitness, do so because they don't know the real reason why they're here on this Earth. They have jobs, families and make money. Most have a warm bed and the creature comforts of a modern lifestyle. Is that enough? Is it filling the void? Is it everything you hoped and dreamed for as a kid?

Sure, you have your mini-moments of hope and bliss..a good night's sleep, a fun party, one of your kids scores a goal at the soccer game, a nice glass of Cabernet with your Italian dinner. A lot of people, most people, can link these little happy moments together for a lifetime and pretend that everything is just fine. The truth is their job doesn't fulfill them and the little victories are just Band-Aids. But this is life, right? W R O N G !

Is your job the reason why you are here? Is your family the reason why you are here? Is your glass of Cabernet during dinner why you are here? Maybe. For some the answer is yes. For many others the answer is a big fat NO. If the answer is NO, then whatcha gonna do about it? Read a book, go to a seminar, volunteer at a local shelter or school? What?

Here's a great example:

A man has a job and this job pays the bills, feeds the family and keeps a roof over everyone's head. But this job is not why he's here. He loves his family but it's not the sole reason why he's here either. This man loves riding his bike. He loves everything about bikes. The gears, the tires, the frames, the brakes. He loves tinkering with bikes. His "regular" job is just a job. He's purposeless. Someone close to him suggests that he apply for part time work at a local bike shop. At first, this means less time with his family, which is tough at first, but he wants to be a happy dad, so he takes the job working just a few hours a week. Five years later, he owns the bike shop. He took the risk and discovered his real purpose.

Have you ever been bored? If the answer is Yes, there is a chance, a likelihood, a possibility that you have not yet figured out why you are here. When you have found your purpose, you have discovered why you're here. It's hard to be bored when you're out in the world doin your thang! Your reason-for-being makes you happy. You want and need to do your thing often. When you are doing your thing, you are not overeating, you're not watching tons of TV, you're not prone to addictive behavior and it's very hard to be sad, depressed, anxious, overwhelmed and unhappy when you are doing your thing baby!

What is your thing? Will Keith Elles's book help you find it? Maybe. It helped me, but it wasn't the only source. Opening doors and staying curious helps too. Woody Allen said (he denies this, but we give him credit anyway) "80% of life is showing up" Most people are afraid to show up. New things scare people. Hard, complicated (at first) things can be frightening. Not looking good while doing something new, upsets people. I say so what, who cares and big deal to all that noise in your head. If you show up, you might discover why you are here. And after you've shown up use the other 20% to pay attention while you're there.

I know this little ramble is a touch esoteric, but I'm just here to help you figure out what's important in your life. It's a remarkably short trip. Won't it be sad if you never learn what truly makes you happy? Get out of your funk and discover what makes you click! Sometimes it's as simple as finding a hobby. Your hobby can become your life, your purpose, your reason for being here.

Success Story ~ Susan Lucy

2009-01-24T14:04:00.000-08:00

My name is Susan Lucy and I am a 41 year old stay-at-home mother of 3 children, ages 10, 8, and 6. I have been married for 13 years and live in a suburb outside of Boston, Massachusetts. This is my story.

For the better part of my adult life I have obsessed about my body image. I grew up active and never had to watch what I ate. When I went to college, I gained the freshman 15 (which was more like 25) and spent the next 5 years punishing myself horribly about how I looked. I became bulimic and spent most of my waking hours thinking about what I ate, should eat, making myself sick or exercising like crazy. I truly hated myself. I tried every diet and gimmick in the book and got more depressed each time I failed. I wasted so much time obsessing during those years. Time I should have spent enjoying my 20's and living life. Time I can't get back. When you're 41, that time seems so much more precious.
After college, I began a career and was able to stop my eating disorder thanks to some wonderful support. I exercised regularly but was a "cardio queen”, I lost most of the weight I had put on in college but I still obsessed about how I looked for many years to come – through getting married, having 3 kids in 3 years (talk about body image issues) and leaving my career to stay home with my children.

After my youngest child was born in 2002, I got more serious about getting fit, again by doing mostly cardio and not much weight training. I worked out consistently, mostly to compensate for my bad eating habits. I still had many issues with food and I would get so angry with myself for “going off my diet” or eating “forbidden foods”.

In 2004, my husband got me a gift of personal training for Christmas. While I was working with the trainer, I did awesome. I gained some upper body strength, which is what I had wanted for a long time. Around the same time, I also got my certification to be a spinning instructor and started teaching at a local gym. I ultimately had to stop the personal training because of the financial burden. Once again, I found it difficult to continue with my program. I no longer had a plan and so I would usually go back to my comfort zone and just do cardio.

Last summer, I was sitting up one night and saw the infomercial for P90X. I was very intrigued but very reluctant to buy it. First of all, I never was successful working out at home. I am a hardcore gym rat. Second of all, I had purchased so many gimmicks and gadgets in the past, I didn’t want to be let down again. If it said, “as seen on TV”, I owned it. But the next time I saw the infomercial, something grabbed my attention. There didn’t seem to be any gimmicks just hard work and some discipline. I still didn’t purchase it. Could I do this for 90 days? Would I fail again? What ultimately convinced me to buy it was, I wanted to get some upper body strength and this seemed simple – push-ups and pull-ups were core exercises. Little did I know how humbling it would be to try to do a pull-up? Frankly, I never really thought about the nutrition aspect of the program but soon realized how important good nutrition was to be successful on this program. When I got my P90X, I was very overwhelmed. It seemed so “extreme”. I didn’t even want to take my measurements initially, but I did, because I think part of me was convinced I was going to fail again. I had my daughter take Day 1 pictures and I started on September 1, 2007.

I thought I was in pretty good shape before I started but I got my butt kicked pretty badly that first week. I did great with the cardio as a result of my spinning, but the weight training, primarily the push-ups and pull-ups were so hard. I couldn’t even do one pull-up. I kept thinking “What have I gotten myself into? I can’t do this”. On the DVD, you kept mentioning the MBB community and the message boards so one night I checked them out. I had never heard of a thread, or posted anything on the internet. I lurked for many days, so intrigued how people could share all this personal stuff about themselves to complete strangers. The funny thing is, they did not seem like strangers to one another. They were helping with nutrition and workouts and well, with just about everything. One day I posted and I never stopped. I can say with absolute certainty, that I would not have made it through the 90 days had it not been for the message boards.

It was around day 45 that it all clicked for me. I felt myself getting stronger and instead of obsessing about what food I had put in my body, I was thinking "What do I need to consume to fuel my body for my next workout?" I was stronger but not just on the outside. I had more confidence and felt better because my eating was cleaner. I had hated myself for so many years; it was refreshing to be proud of my efforts. I even posted my progress pictures on the message boards. I would have never had done that in the past. People in my spin classes started telling me that my classes were better than they had ever been.

P90X has taught me how to work out properly and efficiently. Every day when I get up, I have a plan on what I am going to do. I do most of my weight workouts at home but I am at the gym a lot for my classes so I also weight train there. I even have a nutrition plan that I follow, most of the time. Because of my past, I will always struggle with eating issues, but they don’t control me any longer. If I do eat something unclean, I am learning to let it go, get up the next day and move on. I am a totally changed person. Mentally, I am more confident and physically I am stronger than I could ever imagine. One year later, I am still using P90X as my primary workout, although I have integrated TMT and ChaLean Extreme as well. My spinning instructing is better than ever; and I am a better parent and spouse because I am now happy with the person I am.

I am constantly asked how I achieved my results. Because I work in a gym, people expect me to say that I spent all this money on a trainer etc. When I tell them it's from a set of DVD's I bought from an informercial, well most of them are speechless.

I have two daughters, one of which is entering puberty soon. I hope they never have to go through the struggles with weight and body image I did as a young adult. It is truly self-destructing. Society puts so much pressure on girls to look a certain way and I want my daughters to be confident, fit young women. I am doing my best to be a good role model for them, and my son. They know how important fitness and healthy eating is in my life. If they take and use that knowledge as they grow up, and become fit confident young adults, then I will be even more of a success story.

I recently became a coach and hope to be able to help others with their fitness goals as others here at BB have helped me. Thank you Tony and Beachbody for helping me change my life!

The Abundance Diet

2009-01-13T19:24:00.000-08:00

Missy Costello prepares food for me every week. She is the reason why I'm healthier than ever. She makes it, I eat it. Whole fresh foods prepared right in my kitchen. This gal knows her stuff. This is a piece she wrote for her blog and I'm passing it along to you.

Enjoy the Knowledge!

If you are a living, breathing human being, then chances are you’ve been on a diet once, twice or maybe multiple times in your life. The word diet, as described in Webster’s dictionary means; “fare; what is eaten or drunk habitually”. If you think about it, this means any food that we eat on a daily basis. So, according to Webster, we are on a diet every day of our life, just by eating habitually. Unfortunately in today’s times, the word diet has been described as a way to lose weight. It almost has a negative connotation to it. When most people hear the word diet, they think “lack, or deprivation”, which is usually true. But

Human beings are as different from one another as any snowflake that falls from the sky. There are no two of us alike, anywhere in the world. We all have our own distinct genetic make up, we differ in the way our body burns calories, absorbs nutrients and so on. Most of these diets are based on some sort of deprivation and are very unbalanced. The abundance diet is just the opposite.

If you want to lose excess pounds, maintain a healthy and fit body weight, burn calories, feel good inside and out and keep away disease and illness, then you will need to adapt a whole foods eating lifestyle. Or as I like to call it, the Abundance Diet! A whole food eating lifestyle is a way of eating where you do not deprive yourself. This way of eating allows you to have an abundance of whole foods; veggies, leafy greens, fruits, whole grains, legumes, nuts, seeds, lean proteins and healthy fats. You can eat as much as you want, as long as you are eating a whole foods diet, without gaining weight. You will actually even drop weight.

Of course, as with any change in your eating habits, you will want to take baby steps, so that you do not set yourself up for failure. Below are some simple steps you can take to help change your eating habits for lasting results.

1. Adapt the 80/20 Rule: Eat a whole foods healthy diet 80% of the time and allow yourself to splurge the other 20% of the time. This allows the mind to believe that it is not deprived. Sounds pretty abundant to me!

2. Upgrade one food per week: switch out white rice for brown rice, white flour for whole grain flour, white sugar for natural sweeteners such as honey or brown rice syrup.

3. Cut out one processed food/drink per week: give up your twinkies, this week, and see how you feel. Cut out your diet soda…just for a week. YOU CAN decide after one week if you want to continue to drink this over processed, chemical ridden beverage or if you want to be committed to your health. (for more on the effects of artificial sweeteners visit http://www.newliving.com/issues/jan_07/articles/sweeteners.html)

4. Add one new whole food per week: if you’ve never had kale before, give it a try. Eat something you’ve never thought of eating. Having trouble knowing how to prepare it? Just email me missy@karmachow.com or go online for tasty recipes at www.wholefoodsmarket.com

5. Have a piece of fruit and a handful of nuts for a snack instead of those greasy, salty chips. The fiber in fruit, and the protein & fat in the nuts will help to keep you feeling full longer and will regulate your blood sugar.

6. Drink plenty of water: forego that afternoon soda and have water instead. . Drinking plenty of water keeps our appetite at bay and our body well hydrated. Sometimes we may mistake thirst for hunger. Drink an 8-oz glass of water and see how you feel after 15 minutes.

7. Cut back on caffeine: if you drink coffee, try cutting back by drinking half decaf with half regular. Or switch to heart healthy green tea! But remember, for every cup of caffeine you drink, you will need to drink extra water to hydrate!

These are just a few ideas for ways you can begin to eat healthy and abundantly. Once you start to make changes and adapt this healthy whole foods lifestyle, your cravings will subside and your body will no longer want the junk food. This will result in a natural weight loss, clearer skin, better digestion, less mood swings and so on. The list of benefits is endless.

Remember, allow yourself that 20% cushion so that you wont’ binge. Reward yourself with a treat after dinner, or an afternoon snack. Also be mindful that the healthier you eat, the healthier you will be, feel & look. We all know that old adage, “you are what you eat”. So adopt this as your new Mantra because it is the biggest truth that has ever been told!!!”

For a complete list of whole foods in the Abundance “Diet’, contact Missy at missy@karmachow.com or visit her web site at www.karmachow.com.

You Are Going To Die!

2009-01-03T15:29:00.000-08:00

The title of this blog is much more than a means to grab your attention. With the start of a new year it's typical for many people to establish new disciplines (temporarily), but the new year is also a reminder that time is flying at light speed, literally. With every passing nanosecond we all get a little closer to death. You know, that thing that happens to everyone. Your final day on earth, rigermortous sets in, the end. It seems to me that quite a lot of people meander through life as if death isn't coming. We act as if we have all the time in the world. We wait, hesitate, procrastinate and blow-off life altering opportunities all the time. Our goals, ideas and aspirations are put on hold for some ideal moment in the distant future. We dillydally and waist our precious time on a mishmash of nonsensical meaningless crap that consumes years of our lives. Why and for what? Most often it's because we're scared. Scared to live at our full potential. Why take the risk when you think we're going to live forever? I'm here to tell you that your life on this earth is precious and shorter than you think. Turning 50 this year proved that to me. I swear it feels like I was in high school ten minutes ago. Turns out that was over 30 years ago! As we get older change can become more daunting with every passing day. You don't have to be at midlife for this to be true. Teenagers get just as stuck as people in their 50s and 60s. I've seen people give up and thrown in the towel at all ages. We've all been an eyewitness to the tragedies of misguided lives. The hope and optimism of childhood gives way to despair and disappointment with one bad experience after another. It's the saddest thing in the world. Maybe you know what I'm talking about.

Is there hope for the fallen? Can we turn it around after years of wasting time, procrastinating, plenty of hardship and waiting for the right moment that never comes? Hell yes! The good news is that you can have the life you dreamed of as a kid without meds and therapy. Step one is moving. Turns out that it doesn't really matter how you move. What matters is that you do. Step two involves eating healthy food. Whole food that feeds the body, spirit and especially the mind. The garbage this country eats most of the time is killing us. Junk food and fast food (AKA food porn) does NOT fuel our desire to grow, learn and change. It keeps us in a state of flux and despair. If you have problems, procrastinate and feel stuck in general, odds are you're overweight, out of shape and eat junk. The deck is stacked against you if you're overweight and out of shape. Your brain can't function to solve problems properly if your feeding your mouth tons of sugar and grease. If you like a life of quite desperation then continue to spend endless hours sitting and laying around. If procrastination, sadness, depression, low self esteem and a state of malaise fits your lifestyle then continue to eat candy, cupcakes, high fructose corn syrup, fried food, saturated fats, soda pop, processed carbs, hot dogs and tons of cheese on your pepperoni pizza. Nobody gets away with making lame choices in this world. Sooner or later (turns out later comes sooner than you thought) your bad behavior will ruin your life.

Good behavior can and will save your life. Good behavior will give you the opportunity to turn misery into joy and happiness. In the end it's joy and happiness we seek. Authentic joy and happiness comes from treating ourselves and others with respect and civility. Adult toys (cars, homes, jewelry, etc), prestige, money and looks are usually a means to short term pleasures. These things feed the ego. The ego isn't real. It's your desire to create a false you to present to the world. Nothing but smoke and mirrors to make you feel better than someone else. Yuck! What is good behavior? You know exactly what it is by now. It's a matter of whether you want to practice it consistently or not. The more disciplined you are the less problems you'll have. Honestly! For real! Life will still come at you at a million miles an hour and the issues in your life will still exist, but when you exercise and eat right you create the brain chemistry of a person who can deal with issues, problems and challenges productively and happily. Other variables like proper sleep and stress management skills play a roll as well, but the foundation of "the good life" comes from the two things that make you a joyous happy human being. Exercise and healthy food. Period. The clock is ticking and your death is inevitable, so while your here why not take the first steps toward a better life. Get off the fence, ask for help, start moving, eat your veggies, enjoy the journey, enjoy the power of right now, push play and experience the life you desire and deserve.

A Skier's Christmas Carol by John Nicolich

2008-12-27T12:30:00.000-08:00

The second week of December was bleak and depressing. Johnny-Boy and I had just returned from Targhee, driving all night through a blustery storm that seemed to leave snow everywhere but here. Our mountain had only inches and we needed feet. Then a severe cold snap bit into our area plummeting temperatures well below zero. The wind howled and snarled and cold air crystallized any bit of skin left exposed to its wrath. It hurt to breathe and needless to say it did not snow. In this horrible setting our family tried to get hold of the Christmas spirit, but busy lives and countless activities made each day a chore. We didn’t even have a Christmas tree yet. Ever the cheapskate, I joked that we should wait till New Years when we could get one for a bargain. My kids called me Scrooge, and the Grinch. Meanwhile I buried myself in work to distract my longing for the addiction. Would it ever snow again?

Finally, Silver Mountain (about 2 hours drive from home) promised to open on Thursday December 18. They had about 10 inches of "snow" as a wind-scoured base and the temps were still in the brutal subzero range, but hey, at least it was skiing. On Wednesday night I attended my daughter’s piano recital that’s given every year at an old folks home to cheer the elderly. I was bitter and cold, and tired from a long P90X workout (now is a good time for a recovery drink!). As I sat in the room warming my frigid bones, I mingled with some of the residents.

When the Christmas songs started I suddenly found myself thinking back over Christmases past. It started with memories of gifts I received as a kid. I remember getting my first sleeping bag and practicing rolling it up again and again. I reminisced about the cool slot car set I got when I was nine. The songs of the concert kept rolling along but my memories went deeper and deeper. I could see my long dead grandparents, as they were when they were young and vibrant. I could taste the Christmas Eve seafood dinner and the laughs we had afterwards playing cards. My grandmother always cheated by feeding me her cards so I could win.

This was getting weird. I lost track of the present and was now flashing through the past in vivid, descriptive terms. I quickly scrolled through more recent times like my son’s first Christmas and traveling with two babies and a diaper bag to get home for the holiday. When the recital was over, the elderly gal I was speaking with before looked over at me and winked knowingly. All this was strange enough, like scenes from "It’s a Wonderful Life," but by the time we left for home it was snowing and there was an inch on the ground. The cold, hard wind had stopped and light flakes fell gently to the ground.

That night the news reported a winter storm warning. They advised that most schools would be closed and to keep off the highways unless absolutely necessary. I left my house at 6AM and entered the storm of the century. More than 2 feet of snow had fallen. The roads were caked with fluff higher than my car’s clearance. The news reported that Spokane and Coeur d’Alene were crippled from the dump and they advised all non-essential vehicles to stay home. This was opening day. This was essential. I blazed a trail through the dark, emerging morning over mountain passes, past wrecked cars, and around slow moving semis. Winter storm warning my ass, I’d drive through the gates of hell (and jump the toll) for a good powder day.

I made it for First Chair with crazy expectations. The snow was thigh deep and the cold temps meant it was lean and light. The first descent was a straight-line, as the snow billowed up before me. The entrails splashed on to my chest, then over my head as I picked up speed. I was alternately laughing and choking as the cold white filled all space. Was it perfect? Non-believers would report on the rocks, stumps, and other unseen obstacles underneath the deep. They would comment on the lack of speed, and the need to walk out of any flat terrain. For me though, this day was perfect.

This day turned my spirit around. I came home and hugged my kids and kissed my wife. I laughed deeply as I described my day to any one that would listen. Most couldn’t believe I would brave the elements and risk my life on this seemingly trivial pursuit. But really it saved me from despair. It also marked the beginning of a set of storms like no other. It’s been cold and snowy ever since that day one week ago. I’ve been skiing everyday since. Seven days in a row.

Today I marvel that just one week ago everything seemed so bleak. Today I continue to live the dream. This afternoon, as I made my way through my favorite tightly spaced tree runs, it occurred to me that I could see nothing but the spaces. The trees were there, but my path through them was easy, unimpeded. As I made my way through I had no plan, no fixed route; I was just reacting to the terrain. There were no obstacles today; there were only opportunities and reaction. This is true freedom. This is the power of the addiction. This is my church and this is my religion.

So as this Christmas Morn looms, remember this true tale. If your spirit wavers you may be visited by the Ghosts of Christmas past. If you are truly blessed you will be rewarded with a gift. The gift may not be apparent at first, but if you recognize it, it can change your life. As for me, I’ll be skiing with Jacob Marley tomorrow and I’ll not worry a bit about the future. The Moment suits me just fine.

Peace and Merry Christmas to all.

J

TWAS THE NIGHT BEFORE P90X

2008-12-24T20:17:00.000-08:00

Boys & Girls,

Our good friend Melissa Le'ppin wrote this P90X play on "The Night Before Christmas"

I thought it apporprieate on the night before Christmas. Enjoy!

Thank you Melissa!

T. Ho Ho Ho

Twas the night before Christmas, and all through the Gym
Not a spin bike was moving, not even a rim

The plates were all racked on the plate trees with care,
In hopes that St. HortonClaus soon would be there

The wishers were nestled all snug in their beds
While visions of ripped abs danced in their heads

And Jim in his lifting belt and Karen in new gym shoes
Were just settled down for an iron-filled snooze

When out on the floor there arose such a clatter,
Jim sprang from the Couch to see what was the matter.

Away to the weight room he flew like a flash,
Tore open the door and made a great crash.

The light on the top of the new-polished floor
Gave the lustre of mid-day to equipment galore,

When, what to his wondering eyes should be fell
But a chin up bar, and eight pairs of dumbells

With a little old lifter so muscled and raw
He knew in a moment it must be St. HortonClaus.

He was dressed all in under armour, from his head to his feet,
and his clothes were all sweaty from intense muscle heat.

Tons of equipment he carried in his sack,
and he looked like a peddler just opening his pack.

More rapid than eagles his dumbells they came,
And he whistled, and shouted, and called them by name;

"Now five, now ten, through sixties for this mob
and made sure we were able to PICK THE RIGHT WEIGHT FOR THE JOB

His eyes--how they twinkled! The weights he could carry!
The nutrition plan he gave us with limited dairy

Your workouts aren‘t working, your proteins to low
P90X … now that’s the way to go.
He clinched both his fists shouting this is not an illusion
To get ripped in 90 days takes MUSCLE CONFUSION,

12 intense routines ,, that;s what it takes,
While controlling your eating with good protein shakes

He was muscley and fit despite pushing 50,
and I smiled when I saw him, thinking man is this nifty.

He said just Press Play and vow to not quit
with P90x you j u s t h a v e t o BRING IT!

Merry Christmas Everyone
X out - Melissa

The Perfect Winter Day in Late Fall

2008-12-17T20:28:00.000-08:00

Blog Lovers,

Every once in awhile I like to reveal a little piece of my personal life. Here's a short note I wrote to my ski buddies last week after an epic day of skiing at the Grand Targhee Ski Resort in Alta Wyoming. My good friend Johnny N. left the mountain the night before the storm hit and that's why I mention his vulnerability at the top of the e-mail. He loves deep snow and missed it by just a few hours. Ouch! Jennifer is one of my favorite people in the world and she was planning to come over from Jackson Hole not expecting to be skiing in thigh deep powder. She nailed a rare beautiful and perfect day in the snow in early December (still Fall on the calendar) with me and only a handful of happy people. Lucky us!

PS ~ Gotamas are skis and when it's puking it means snowing hard.

PSS ~ If you love skiing, riding and the mountains like I do, come and join me and other BeachBody diehards at Jackson Hole for a mini-camp, February 27 thru March 1st. Contact JuliAnne Forrest at jforrest@j4strategies.com

Here's the e-mail

Team,

What I don't want to do is rub it in, partly because Johnny is very vulnerable right now.

All I will do is relay the facts. About 9:00 last night I spoke with Jennifer. She would show up around 9:00 this morning. I went to bed before midnight with zero exceptions and not a flake in sight. When the alarm went off at eight AM I hit the snooze control... twice. What's the hurry, right? Why would today be any different than the last four? Knowing that Jen would be arriving soon I pulled myself out of bed at 8:15. The curtains were pulled tight but there was some light peering through a little crack at the top. Was that sunshine? Please no. Prior to opening the curtains I said out loud, "Show me something gorgeous!" OMG! There it was. Lots and lots of snow. Beautiful, new, fluffy, puffy, whiteness. I honestly couldn't believe it. It was like Christmas morning when you're ten years old. I threw my fist in the air and made some weird (non 50 year old) cheering sound.

I threw on the gear, grabbed the Gotamas and headed to breakfast. Muppet, Dino and Eric and two other strangers were the only people having breakfast. I stuffed my face with oatmeal, raisins, tea and burnt wheat toast, dry. Jennifer was easy to find, because it's easy to find anyone when there's only 20 people hanging around in a 5 thousand square foot area. Keep in mind that at least 8 inches were on the ground at 8 AM and it was still puking. By the time the whole team caught the chair by 9:15 we had close to a foot at the top of the mountain, and it was still coming down, hard.

If you've ever skied Targhee on a powder day you know the rest of the story. Untracked all day long, an empty mountain, shin to waist deep pow and huge grins from buzzer to buzzer, blah, blah, blah.

Diet Myths & Cooling Cravings

2008-12-11T15:43:00.000-08:00

If you’ve wanted to shed some extra pounds, you’ve probably heard and read it all by now, and maybe you’ve even tried half of it, too. With all the information out there these days, it can be hard to pick apart what’s worth trying, what isn’t and separate the solid advice from the bunk. No matter what you hear or read, the simple truth about achieving a healthy weight boils down to getting fit and burning more calories than you consume during the day. Maintaining it means staying fit and not eating more calories than your burn during the day. Sure, there are little things you can do to boost your success or suffer greater setbacks, so let’s look at some popular diet myths and debunk them. We don’t want to waste our time tweaking the wrong things, do we?

Myth 1: Bread and potatoes make you fat.

Completely false. Starchy vegetables and (whole grain) bread, are carbs you need for fuel. The problem is not these foods, but how we tend to prepare them. It’s when you smear your bread with butter and fry your potatoes that you increase the calorie intake as much as four times. Dip your bread in a little extra virgin olive oil or eat it plain instead and dress your baked or boiled potatoes minimally to get the benefits from these foods without skyrocketing your caloric intake.

Myth 2: If you drink water before a meal, you’ll be less hungry.

Well – sort of. Water does curb your appetite if it's incorporated into food like a soup, or a thick vegetable juice like V-8. Apparently, when water is bound to food, digestion is slower and a fuller stomach means fewer hunger pangs. The thing to look out for: It's easy to confuse hunger and thirst, so if you find yourself craving something, drink a big glass of water first and see what happens. It may be that a drink is all your body really wanted.

Myth 3: Shellfish is packed with cholesterol.

On the one hand, it's true. Three ounces of shrimp contain more than a third of your daily cholesterol. But there's more: Shrimp is low in saturated fat and has a bit of omega-3 fatty acids. Eaten in moderation, shellfish can have health benefits. According to researchers at the University of Southern California, eating shellfish every week produced a 59% reduction in heart attack risk. I might just start eating some shellfish once in awhile after learning that.

Myth 4: It’s fine to eat the occasional burger and fries.

The problem: The word, “occasional.” If that means every Friday night to you, you’re probably pushing it. Now, if we’re talking every few months and you're fit, your numbers for weight, waist size, cholesterol, and blood pressure are all good, AND the rest of the time you’re eating vegetables, whole grains, nuts, and other nutritious fare, well, okay then. You’re fine. But few of us are that perfect. If you do “occasionally” indulge, take a nice fast paced 90-minute walk afterward to help offset the effects.

Myth 5: Women can’t do anything about gaining weight after menopause.

While hormones can be blamed for everything from acne to PMS, your fitness level has a much bigger impact on your weight than any hormonal changes that come with age. Most older women who continue vigorous, regular exercise can and do maintain their figures.

Myth 6: Diet soda is worse than the real thing.

Truth is, they’re both lousy for us. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel and welcome cavities. It’s always best to satisfy your thirst with water, diluted fruit juice, and green tea rather than any type of soda.

Well, that’s great to know, you might be thinking – but what do I do when I’ve just GOT to indulge in a little something before I go NUTS??!! I’ll tell ya what. If you’re going to indulge yourself in something sinful and delicious and there’s just no stopping you - do it as early in the day as possible. Researchers say that we get the most satisfaction from our food in the morning and our capacity to feel satisfied steadily weakens over the course of the day. If you eat your biggest meal at breakfast and continue to eat small portions of healthy foods throughout the day, chances are that you’ll be a lot less likely to have strong cravings for unhealthy “comfort” foods in the evening.

National Examiner Interview with Carol Bardelli

2008-12-01T10:46:00.000-08:00

Hi Tony, I'm excited to get this opportunity to talk to you. My name
is Carol Bardelli, I'm a columnist at The Examiner, and I write for a
website called Healthy New Age. HNA has an existing page on you and
your exercise programs, some of which I've written. They wanted me to
rewrite the biography they have on you. That lead me to ask for an
interview with you through Beachbody's PR representative.

I have a few questions for you to open our interview. Further
questions, if any, will depend on your answers. Feel free to add
anything you'd like to cover. And thanks again for giving me this
opportunity.

Question one:

Tony, I've used all of your exercise videos, starting with Great Body
Guaranteed. Now I'm using Power 90X Plus and Tony Horton One On One.
I couldn't help but notice you can motivate people, including myself,
like no one else. An example is the portion of Power 90X Legs & Back
in which we do wall squats. I've got my back to the wall, my legs are
burning, there's about thirty seconds left. And you've got me and the
gang laughing out loud. What's your take on you're motivational
skills, combined with your personable demeanor and sense of humor?

I discovered a long time ago that the best way to get through the physical pain and agony of any workout is to have some fun along the way. Exercise is hard enough and to turn it into rocket science or make it so serious that it feels like torture, will certainly result in failure. I'm trying help people look at fitness and exercise in a completely new way. My goofy light hearted approach makes the physical intensity of exercise slightly more palatable. My coaches growing up cared more about winning and losing than the players on their teams. I was miserable during fitness tests and drills and there was never a sense that modifying an exercise was okay. I want everyone to play and I want everyone to succeed. I'm constantly looking for practical techniques that keep people in the game. If you're busting a gut during a wall squat, then I'm doing my job.

Question two:

Your programs are revolutionary, not because of their separate
components like resistance training, aerobics, stretching, yoga,
karate, plyometrics, and core. The unique way you blend them seems key
to the amazing results people are able to achieve in a short period of
time. What inspired you to design fitness programs that integrate all
aspects of exercise?

There are three things that cause people to lose faith in their fitness routines. Boredom, injuries and plateaus. When you repeat the same movements over and over again, one of these three will take you down. After 25 years in the fitness business I've seen hundreds of people get hurt, lose interest and stop seeing results because of lack of variety in their routines. Concepts/techniques like Sectional Progression with Power 90, Muscle Confusion with P90X and now Super Stacking with my new 10 Minute Trainer program are all designed to avoid boredom, injuries and plateaus. Running is a great but it's just one thing. Yoga is the Fountain of Youth in my opinion but it certainly doesn't improve your Plyometric strength. If you want a well rounded level of fitness and you want to continue to see results over a long period of time then variety is certainly the spice of health and fitness.

Question three:

With exercise systems like Power 90, Power Half Hour, Tony and the
Kids!, Tony and the Folks!, Power 90X, 10 Minute Trainer, Tony Horton
One On One, and Power 90X Plus, you literally offer something for
everyone.

Power 90X, P90X Plus, and Tony Horton One On One, are designed for
folks looking to take their physiques to the next level. I can attest
to the challenging nature of these workouts, as well as the intensity.
Even after years of aerobics and weightlifting, I found myself almost
crawling to the shower after my P90X workouts. But, man, did I ever
see results. You're personally responsible you my finally developing
triceps definition. I finally have horseshoes. And now I'm addicted to
your extreme workouts.

Do you see a wider audience opening up to your style of extreme
workouts? And do you plan new projects along these lines?

First of all, congratulations on those triceps and thank you for your commitment to the program. If you had asked me this question a year ago my answer would have been different than today. P90X was intended for gym rats and people tired of spending money on expensive trainers and not getting results. A finite number of people in a niche market. We would have been happy if just these folks realized that you can get better results in your living room. Turns out our little niche in-home boot camp idea had legs. P90X has become a phenomenon. Everybody is doing it. Even folks who probably need Power 90 or some other milder workout program first. The amazing thing is that people (on their own) are approaching the program with common since. If there's a move or exercise that's out of their comfort zone, they skip it (for now) or modify it in some way. People are listening to what their body can do during these workouts and understanding that trying to keep up for the sake of keeping up is counterproductive. They're doing their best and forgetting the rest.

Question four:

On a more personal note, I have mild Cerebral Palsy. This has never
stopped me from doing anything including driving, horseback riding,
and of course, Power 90X. I also discovered that pull ups on the
program relieved my shoulder tendonitis, while plyo and yoga has
improved my balance. Did you think people with physical challenges
would use your systems, and that it could be used for rehabilitation?

You are living proof that a positive attitude is a huge piece to the success puzzle regardless of your situation. My nephew Andrew has a more than mild case of Cerebral Palsy and I've introduced to him all kinds of fitness routines that might have been considered too difficult for a guy with his genetic birth defect. He has a trainer, works out at the gym and goes to yoga twice a week. The fact is, we all have different starting points in life. The real measure of person is determined by how hard they're willing to work to overcome and deal with the hand they're dealt. I was the quintessential 98 pound weakling with a speech impediment, afraid of his own shadow, who got beat up at the bus stop by the local bully. That was my starting point. My challenge was great and long but worth it in the end. I'm not a physical therapist so it's not my place to say that it's okay for someone with sever physical challenges to jump into P90X, but I will go out on a limb and say that if you have the will, there is a way for anyone and everyone to benefit from a fitness program that challenges them.

A Simple Tip to Improve Lower Back & Core Strength

2008-11-22T14:24:00.000-08:00

If you experience stiffness and tightness in your lower back on a regular basis, for no apparent reason – adopting a simple habit could help ease that by improving your lower back and core strength:

Whenever you walk, focus on your ab and glut muscles and keep them strong. You don’t have to put a lot of energy into this and constantly flex your behind and abdominal areas while you go about your business; the key is to consciously use your glueteal and abdominal muscles whenever you stand, walk, jog, and run.

If you do this correctly, your gait will feel strong and purposeful, and you should be more aware of the muscles that surround your hip and lower back areas.

What makes this habit helpful for people who experience chronic, intermittent lower back pain? It lightens the load on your joints. Your ligaments wrap tightly against the joints in your pelvis and lower back and your muscles are right over them. The main purpose of the ligaments is to keep your joints stable, preventing dislocations and keeping your muscles strong eases the tension on the ligaments.

Over time, the muscles and ligaments that surround your lower back and pelvic regions can become weak. As your muscles become weak, your ligaments have to work even harder to keep your joints stable. Since muscles and ligaments tend to get weak together, your ligaments under extra stress can become injured, typically producing intermittent joint problems. Injury leads to pain and inflammation, which leads to less physical activity, which produces further weakening of the muscles and ligaments. See how that works?

Injured ligaments can heal and strengthen over time, but in some cases, the involved joints may never fully recover.

So, if you’ve recently started your program and you’re having a hard time with lower back pain, don’t let it stop you. Training your muscles to be active and strong while you go about your daily activities can be an extremely effective way of strengthening your lower back and core – and help you bring it harder, sooner. Your muscles have much greater capacity to be strengthened and reconditioned than your ligaments do, so by consciously using your abdominal and gluteal muscles every time you stand, walk, jog, or run, you provide significant support to your lower back and pelvic regions and keep your joints happy.

When it comes to bending your trunk forward and backward, your abdominal and lower back muscles perform opposite actions; your abdominal muscles flex (curl forward) your trunk, while your lower back muscles extend (bend back) your trunk. Your nervous system is designed to allow both your abs and lower back muscles to perform with the least amount of opposing strain. This nervous system mechanism is called reciprocal inhibition.

When you keep your abs strong while you walk, your nervous system tells the muscles of your lower back to relax to some degree. And when you keep your gluts strong as you walk, your hip flexors receive a steady signal from your nervous system to relax and lengthen.

Having strong abs, strong gluts, and relaxed and lengthened lower back muscles and hip flexors are the four main requirements for a strong and healthy lower back and core.

So, there you have it. Just be conscious of your ab and glut muscles when you’re moving around, going about your business and you’ll strengthen your lower back and core, which will help you feel better, fight aches and pains, and be able to bring even harder. Simple. Try it.

Missy Knows Best

2008-11-19T13:51:00.000-08:00

Kids,

If you attended my Vegas Fitness Camp this past summer you were fortunate enough to meet and learn from my Food Guru Missy Costello. She's got her own blog and I lifted this great pre-holiday advice from that.

Read, Learn & Live!

Tony

AVOIDING the Holiday PAUNCH:
Tips for eating healthy this holiday season and keeping off unwanted pounds!

Yes, the holidays are here, and this is the time for over-indulgence and putting on some extra weight for a lot of us. Cookies, stuffing, cake, pie, you name it, we put it in our mouths at this festive time of year. Parties are plentiful and so are the extra pounds. This is the time when your health must take precedence over all-else. Willpower needs to kick in, but more than that is your dedication and commitment to yourself and a long, healthy life!

So, in the spirit of a joyous season, here are some great tips on keeping yourself healthy and weight-gain-free this holiday season. Is that an oxymoron??

1. Holiday Parties: If you are going to a holiday party and you know there will be plenty of sweets, eggnog and other ways you can sabotage your health, make sure to eat a healthy, complex carbohydrate meal with a lean protein beforehand. The complex carbs will give you good staying power and will work with the protein to help to stave off sugar cravings. Once at the party, if you are having a hard time resisting that dessert table, allow yourself to have one treat. I always like to live by the 80/20 rule; eat healthy 80% of the time and allow yourself to have a 20% window by which you enjoy some special treat or snack. This rule allows us to have fun, and not deprive ourselves. It allows freedom without feeling restricted.
2. BYOF (Bring your Own Food): There have been plenty of times when I have gone to a friend's house for dinner and brought my own food. Being a vegetarian and healthy eater is sometimes frowned upon by society. Most people think it's high maintenance or weird. And they sometimes take offense when you tell them you are going to eat your own food. If these people were really your friends, and really concerned about your happiness, they wouldn't be offended about your lifestyle or the fact that you need to bring your own food with you! I find that once they see my delicious dish, they most always want to try it and end up eating more of my food than their own! So, go ahead, BYOF and enjoy a healthy meal in the company of others!
3. Use Alternative Sweeteners: If you are baking some special treats for this holiday season, find ways to use alternative, lower glycemic sweeteners such as; Agave Nectar, Molasses, Brown Rice Syrup, Xylitol (a sugar alcohol made from Birch Trees) and Stevia (an all natural herb that is 300 times sweeter than sugar). All of these sweeteners will enter your blood stream less quickly than refined sugar, and won't give you that sugar crash that we are so familiar with, leaving us wanting more. It's a vicious circle. Do yourself a favor and be creative. Experiment with these natural sweeteners. They are great to sweeten tea and coffee too!!!
4. Cut back on Alcohol: Drinking alcohol is one of the biggest culprits of weight gain during the holidays. Alcohol turns to sugar once it's in our system, and sugar turns to fat!!! Do your best to have only one drink if you are at a party, and make it a weak one. Be sure to drink 2 glasses of water for every alcoholic drink you finish, so that you stay properly hydrated. If you feel awkward at a party not drinking, than order some water in a fancy glass, throw in a lemon or a lime and pretend! No one will notice the difference! Oh yea...and make sure you laugh a lot too.

Taking charge of your health during this time can definitely be a challenge, but think of how happy you will be when January 1st comes and you don't have to join an overcrowded gym with the rest of society to lose that extra weight! Stay strong, commit to your health and wellbeing, and have fun doing it!!!!

Happy Holidays from Karma Chow!

Still Spooked by High-Fructose Corn Syrup?

2008-11-10T23:38:00.000-08:00

by Peter Wynn Thompson for The New York Times

Many Halloween sweets start in the cornfield.
By now most everyone has seen ads from the Corn Refiners Association, claiming that our fears about high-fructose corn syrup are misplaced. Since our kids will soon be loading up on Halloween treats laden with the substance, it’s a good time to consider why so many people find corn sweeteners so scary.

Just this month, researchers from Loyola University’s Stritch School of Medicine in Chicago took a look at the link between kidney disease and high-fructose corn syrup. Using data from nearly 9,400 adults in the National Health and Nutrition Examination Survey from 1999 to 2004, they tracked consumption of sugary soft drinks, a major source of high-fructose corn syrup in the United States, and protein in the urine, a sensitive marker for kidney disease. They found that overall, people who drank two or more sugary sodas a day were at 40 percent higher risk for kidney damage, while the risk for women soda drinkers nearly doubled.

In June, the Journal of Hepatology suggested a link between consumption of high-fructose corn syrup in sodas and fatty liver disease.

And this summer, a small study published in The Journal of Nutrition suggested that fructose may make people fatter by bypassing the body’s regulation of sugars, which means it gets more quickly converted to fat than do other sugars.

Many scientists hypothesize that high-fructose corn syrup has contributed to rising obesity rates, although others say there is no solid evidence to support the theory. The corn refiners agree, dedicating a Web site to the “sweet surprise” of high-fructose corn syrup.

But we do know that foods made with high-fructose corn syrup are heavily processed and typically lack any meaningful nutritional value. And while the jury is out on the real effect high-fructose corn syrup has on obesity, we do know it’s a threat to the health of the planet.

As writer Michael Pollan told The Washington Post earlier this year, high-fructose corn syrup “may be cheap in the supermarket, but in the environment it could not be more expensive.”

Most corn is grown as a monoculture, meaning that the land is used solely for corn, not rotated among crops. This maximizes yields, but at a price: It depletes soil nutrients, requiring more pesticides and fertilizer while weakening topsoil.

“The environmental footprint of high-fructose corn syrup is deep and wide,” writes Pollan, a prominent critic of industrial agriculture. “Look no farther than the dead zone in the Gulf [of Mexico], an area the size of New Jersey where virtually nothing will live because it has been starved of oxygen by the fertilizer runoff coming down the Mississippi from the Corn Belt. Then there is the atrazine in the water in farm country — a nasty herbicide that, at concentrations as little as 0.1 part per billion, has been shown to turn male frogs into hermaphrodites.”

Diet Foods and Drinks Can Make You Fat and Rot Your Teeth

2008-11-06T13:38:00.000-08:00

If you're trying to slim down, think you should switch out your favorite sweetened foods from those made with traditional sugar to the “light” or “diet” varieties made with an artificial sweetener? Turns out, maybe not. According to some recent studies, consuming the fake stuff may lead to overeating.

Research on this topic is relatively new - and so far most of the testing has been done with animals. One study tested the weights of lab animals that were fed “light” yogurt containing saccharin versus the traditional sugar-sweetened variety. The animals who consumed yogurt sweetened with saccharin consumed more calories and packed on more pounds than the animals who were give the yogurt with sugar added. Why is this? Researchers believe that like humans, animal’s brains are conditioned to expect sweet-tasting foods to be high in calories. When that no-calorie substitute is consumed instead, it seems to put the brain and the body in conflict. The brain thinks, “Mmmm, satisfyingly sweet.” And the body insists, “Wait. This isn’t working. I need more.” There are already human studies that link diet soft drinks to excess weight.

If you value your pearly whites, here’s another reason to avoid sodas – diet or regular. Most carbonated soft drinks wear and tear on your tooth enamel like you wouldn’t believe. Whether they’re full of sugar or not, bubbly drinks have some impact on tooth enamel. Citrus-flavored sodas do the most damage, followed by colas. The only exception seems to be root beer, which only causes a slight impact on tooth enamel.

It’s not just the sugars in sodas that are bad for your teeth, it’s the acids too. The total acid content of the soda including types like citric, phosphoric, malic, and tartaric acids affect how much damage your choppers take. They say rinsing your mouth after consuming a soda can reduce the damage, but who does that?

The good news is that you can satisfy your sweet tooth and be mindful of your calorie intake at the same time. Try piling on the berries – they’re a yummy addition to cereal, yogurt or just by themselves. Berries of all kinds are great for you a full of fiber – which helps you feel full. And when you’ve just gotta have chocolate – think quality, not quantity. A little piece of dark chocolate can be more satisfying than a pound of the milk chocolate variety. And eaten in small quantities, dark chocolate is actually good for you.

A Conversation

2008-10-31T12:54:00.000-07:00

Kids,

One of my best friends from High School (Norman) has been trying to get healthy and fit as he approaches 50. He's seen the amazing results that many of you have had and wanted to get his whole family involved. I thought it would be interesting for you to peek inside my e-mail to see a typical exchange between two old friends. You'll notice that my advice didn't sink in very well and sometimes people have to "do it" their way before they commit to the real deal. Like many e-mail exchanges, start at the bottom of the page and work your way up.

PS ~ Gerry McDougall was my football coach in high school

Norman,

I think it's great that Donna is down in weight, but statistics and research shows that skinny people are just as likely to get sick and injured as over weight folk if they don't exercise and eat plenty of "healthy" food. Weight Lose through "food-only-diets" causes "Bounce Back" (returned weight gain) 90% of the time after 2 to 5 years. These people often become trapped in a meal plan that isn't realistic in the real world. When I travel all over the country talking with people the emphasis is always health and strength as we age, NOT using temporary diets that cause more problems down the road. Living a healthy life and losing weight with Weight Watchers aren't the same thing. I certainly don't want to rain on Donna's parade but I've been at this for 25 years now and I've seen and heard it all thousands of times. All diets work, as long as you continue to use them. Very few people do.

TH-

On Oct 31, 2008, at 8:03 AM, Norman wrote:
God it took almost a month to answer this email…….thanks for the advice and feedback…Donna has completed her 5th week at weight watchers and is down 14 lbs as of today…this is a flipppin’ miracle and thanks again for helping jump start this………..still no luck convincing her to do ladies pushups, but a great start……congratulations on your status as an Olympian…..you should tell Gerry McDougall

From: Horton Tony
Sent: Wednesday, October 01, 2008 2:50 PM
To: Norman
Subject: Re: Donna and Fitness

Norman,

Nice to hear from you old friend. Also glad to hear that the family is taking care of their health from the inside out. This stuff pays off. I won a gold medal (in the 50 to 54 year old category) in 20 foot rope climbing at a senior Olympics this past Sunday. I was beating guys half my age in overall time. Weird, but very fun. I would have beaten the 1976 me easily. I tell you this partly because resistance and flexibility exercises are truly the fountain of youth. Study after study shows that cardio programs are just a small piece to the overall fitness puzzle. Several new studies are saying that as we get older we need less cardio and more residence exercise for bone density and connective tissue strength. Cardio is awesome for burning calories during exercise and also great for heart and lung strength. It also keeps your head on straight by releasing, dopamine, serotonin and norepinephrine into the brain. The problem is that cardio by itself can lead to joint injury, back problems and range-of-motion issues. Weight training and any kind of resistance movements (as with yoga) helps balance, coordination and burns calories for over 12 hours a day. That soreness is calories burning and muscles reshaping.

Hope this helps.

TH-

On Oct 1, 2008, at 8:59 AM, Norman Beretta wrote:

Tony,

Just a quick note to say thanks for the Power 90 CD you sent along a few months back…When we got it, Donna taped up the calendar and stared at it for about 3 months, I think trying to get through the DECIDE stage….Melissa (my 12 year old tennis player) and I have used the CD several times in conjunction with my usual workouts and her on going fitness…10 days ago Donnna went to weight watchers and has been very COMMITTED to it…she has dropped 8 lbs and continues her eklliptical training…can’t get her to understand and embrace the muscle confusion yet, but wanted you to know that even though she isn’t doing Power 90, I think it represented the push she needed to attack this her own way…I hope and pray for the day she decides to do some muscle work in addition to the cardio, but it’s a good start……..hope all’s well……thanks again

Norman

The Skinny on Fats and Oils

2008-10-30T15:46:00.000-07:00

Ask the average American what they know about saturated fats and cholesterol and they will tell you simply that they're bad for you and are the main causes of heart and other degenerative diseases. One would think, with the collective wisdom, that there is nothing good that can come from saturated fats and cholesterol. But – is it true? You may be surprised to find out that including some saturated fats and cholesterol in your diet is actually ESSENTIAL for your good health.

Did you know that saturated fats:

• Make up at least 50 percent of our cell membranes, providing essential rigidity and strength
• Enhance the immune system
• Help incorporate calcium into our bones
• Some have antimicrobial properties that protect us against harmful microorganisms in our digestive tracts

And cholesterol:

• Contributes to cell membrane rigidity and strength, just as saturated fats do
• Is used to make hormones that help us deal with stress, as well to make sex hormones
• Is converted to vitamin D, essential for proper growth, healthy bones, a healthy nervous system, muscle tone, and proper immune system function
• Is used to make bile, needed for digestion of fat in our foods
• Acts as an antioxidant, actually protecting us against cellular damage that leads to heart disease and cancer
• Helps protect against autoimmune disease by maintaining a healthy intestinal lining.

As you can see, saturated fat and cholesterol are needed for many vital processes. It’s when we eat damaged fats and cholesterol from foods like hydrogenated oils, pasteurized and powdered dairy products, and fried meats that injury to the walls of our blood vessels and plaque build occur – leading to cardiovascular and other diseases. Stick with foods concentrated with sources of healthy fats and/or cholesterol like avocadoes, nuts, seeds, cold pressed virgin olive oil, virgin coconut oil, red palm oil, organic eggs, chicken, and grass-fed beef. That way, you'll do your body good and keep those pipes flowing like they should.

Chat Room Throw Down

2008-10-22T15:47:00.000-07:00

Kids,

Turns out I went off in chat last Monday night and a dear friend sent me the transcript from my rant. As I read it over I realize now that I could have been a tad kinder, but the bulk of the message is still important for people to understand. I did some editing but left most of it in intact. I'd love to hear your comments.

TH-

ALRIGHT, SIT BACK, AND RELAX.
LET'S GO OVER A COUPLE OF THINGS.
THERE SEEMS TO BE A GENERAL LACK OF WILLPOWER,
AND THERE ALSO SEEMS TO BE, LIKE CANI SAID, POOR PLANNING.
SHOWING UP TO A PARTY HUNGRY, NEVER A GOOD IDEA, YOU'RE SCREWED.
NOW I COULD SIT HERE AND I COULD TELL YOU LITTLE TIPS ABOUT HOW TO HELP YOU CONTROL YOUR EATING HABITS,
IMPROVE THE QUALITY OF YOUR FOOD, AND I DO IT WEEK AFTER WEEK, MONTH AFTER MONTH,YEAR AFTER YEAR
AND IT SEEMS LIKE THE SAME PEOPLE (I KNOW WHO YOU ARE - YOU KNOW WHO YOU ARE) CONTINUE TO JUST LET FOOD WIN.
AM I CORRECT?
I MEAN, YOU DO THE PROGRAMS, AND YOU COME INTO THE CHAT ROOMS AND YOU GO INTO MESSAGE BOARDS
AND YOU'RE PART OF THE COMMUNITY AND YOU HAVE BEEN FOR YEARS, AND YOU LOSE SOME WEIGHT, AND GAIN IT BACK
THEN YOU LOSE SOME MORE, AND GAIN BACK MORE, AND IT'S JUST A CYCLE THAT CONTINUES.
SOMETIMES YOU TAKE IT SERIOUSLY, SOMETIMES YOU DON'T.
BLAH, BLAH, BLAH!
SAD, BORING AND PATHETIC, REALLY...
YOU BLAME IT ON YOUR PARENTS AND YOU BLAME IT ON WORK
AND YOU BLAME IT ON STRESS
AND YOU BLAME IT ON POOR PLANNING,
OR ON THE WEATHER OR LACK OF SLEEP
AND YOU SORT OF TAKE THE BLAME, BUT NOT ENOUGH TO MAKE ANY CHANGES.
I MEAN, IF IT DOESN'T MATTER
CUZ APPARENTLY IT DOESN'T
CUZ IF IT DID
THIS WOULD NO LONGER BE A PROBLEM FOR MOST OF YOU.
BUT THE SAD FACT OF THE MATTER IS, YOU KNOW WHAT TO DO!
IT'S NOT LIKE THIS COMPANY IS SELLING YOU SOME SILLY WEIGHT LOSS DIET PROGRAM THAT IS ASKING YOU TO EAT FUNKY PORTIONS OF STUPID FOOD FOR THE REST OF YOUR LIFE.
YOU HAVE TEMPTATIONS AND YOU SUCCUMB TO THEM. PERIOD.
NOW MY JOB TONIGHT IS NOT TO SIT HERE AND POINT FINGERS AND CALL YOU NAMES, AND SAY THAT YOU ARE LOSERS.
BUT IT'S TIME FOR A LITTLE TOUGH LOVE PEOPLE.
AS SOME OF YOU KNOW, I'M 50 AND LIFE IS EXTRAORDINARILY SHORT.
I FEEL LIKE I'VE LIVED 10 LIVES ALREADY AND AS WE ALL GET OLDER, IT DOESN'T GET ANY EASIER, UNLESS WE DO THE RIGHT THING.
SUCCUMBING TO TEMPTATION BASED ON OUTSIDE INFLUENCES AND INFLUENCES INSIDE OUR HEADS
JUST MAKES LIFE SUCH A DULL BORING FRUSTRATING DRAG.
ICK!
IS THIS WHAT WE WANT?
IS THIS GOOD ENOUGH?
IS IT?
BUT WHAT THE HELL YOU GONNA DO ABOUT IT?
BECAUSE CHANGE IS A BITCH MAN.
BUT IF YOU WANT THE LIFE THAT I THINK YOU THINK YOU DESERVE, THEN YOU HAVE TO DO THE OPPOSITE OF WHAT YOU'RE DOING.
CUZ I GOTTA SAY, WHEN I SHOW UP TO EVENTS (TEAM BEACHBODY EVENTS OR CAMPS) AND I SEE PEOPLE WHO USED TO BE FIT WHO AREN'T, I JUST THINK, WHAT HAPPENED?
AND I KNOW THE ECONOMY IS ROUGH AND THINGS HAPPEN IN LIFE THAT ARE BRUTAL, BUT SINCE WHEN DOES FOOD SOLVE ANY OF OUR PROBLEMS?
IT MAKES THINGS WORSE!
WE NEED SOMETHING TO MAKE US FEEL GOOD FOR 10 SECONDS, BUT ALL IT'S DOING IS MAKING OUR SITUATION WORSE!
[LisaErin82] Tony__how did you get into fitness? what keeps you going day in and day out? do you take 'breaks' throughout the year?
LISA, GOOD QUESTION.
WHICH TIES INTO THIS TOPIC.
BECAUSE I HAVE TO!
BECAUSE YOU HAVE TO!
BECAUSE THE ALTERNATIVE SUCKS!
MANY PEOPLE IN THIS CHAT ROOM KNOW THAT IT’S TOO VITAL, IT'S TOO IMPORTANT.
IT MAKES LIFE SO MUCH BETTER. NOT TO DO IT MAKES FOR A LESSER LIFE.
SO IF YOU DON'T MIND YOUR LESSER LIFE KEEP ON EATING CRAP BASED ON ALL YOUR LAME EXCUSES.
I GOT INTO FITNESS BECAUSE I WANTED TO LOOK BETTER, I STAYED IN FITNESS BECAUSE I LIKE FEELING BETTER.
I LIKE THE QUALITY OF MY LIFE TO IMPROVE, BECAUSE I UNDERSTAND THAT EXERCISE AND EATING RIGHT DOES THAT.
I LIKE BEING FIT AND I LIKE BEING HEALTHY.
I UNDERSTAND THE IMPORTANCE OF THOSE THINGS
I ALSO UNDERSTAND THAT TO ACHIEVE THEM, I HAVE TO EAT RIGHT AND EXERCISE AT LEAST 6 DAYS A WEEK
MY POOR EATING HAS DIMINISHED LESS AND LESS OVER THE LAST FEW MONTHS.
I'VE ALMOST CUT CHOCOLATE OUT. WHICH IS HARD FOR ME.
I NOTICE THAT WHEN I GET TO THAT ROUGH PATCH OF 2 OR 3 WEEKS WHEN I'M TRYING TO GET OFF OF ANY KIND OF A PARTICULAR BAD FOOD HABIT THE CRAVINGS GO AWAY AND I FEEL BETTER MORE OFTEN.
I SLEEP BETTER.
MY DIGESTION IS BETTER.
MY ENERGY IS UP.
MY MOODS ARE UPBEAT AND POSITIVE MORE OFTEN.
BTW, FOR THOSE OF YOU THAT ARE STRUGGLING WITH YOUR DIET (WHICH I KNOW IS PROBABLY MORE THAN 11 OF YOU)
IF YOU NOTICE YOU'RE STRUGGLING IN LIFE, GUESS WHAT?
THAT STRUGGLE COMES WITH WHAT YOU PUT IN YOUR MOUTH FIRST, NOT VISA VERSA
ONE CAUSES THE OTHER.
IT'S NOT COINCIDENCE THAT YOUR WACK DIET IS PART OF YOUR WACK LIFE.
EVERYBODY READ ME?
HEARING ME?
FEELING ME?
ANYBODY THINK I'M TALKING TO THEM DIRECTLY?
HOW DOES THAT FEEL?
KINDA CRAPPY, RIGHT?
AS DR. PHIL WOULD SAY
HOW'S THAT WORKING OUT FOR YOU?
WHEN THIS CHAT IS OVER TONIGHT I WANT YOU TO WALK AWAY WITH SOME THOUGHTS IN YOUR HEAD THAT MIGHT NOT EXIST AFTER A NORMAL CHAT.
ONE THOUGHT OR QUESTION I SHOULD SAY IS... WHAT AM I GONNA DO ABOUT IT?
BECAUSE RIGHT NOW YOU'RE NOT DOING ANYTHING.
YOU'RE JUST LETTING LIFE PUSH YOU AROUND.
SUPER LEAN, SUPER RIPPED, SUPER HEALTHY, SUPER STRONG PEOPLE DO EVERYTHING RIGHT.
PEOPLE THAT ARE PRETTY RIPPED, PRETTY HEALTHY, PRETTY STRONG, DO MOST THINGS RIGHT
PEOPLE THAT ARE NOT OVERWEIGHT, NOT UNHEALTHY, BUT LOOK OK DO ABOUT HALF OF THE IMPORTANT THINGS RIGHT.
I COULD KEEP GOING BUT YOU UNDERSTAND WHERE I'M HEADED.
3 MONTHS AGO, I WAS DOING MY 90/10 % PLAN AND THAT WAS PRETTY GOOD, YOU KNOW, 6 PACK, ETC.
BUT WHEN I CLEANED IT UP MORE, I'M JUST LEANER AND I FEEL BETTER.
IT WORKED FOR ME
AND I DON'T MISS THE CHOCOLATE.
YOU KIDS NEED A PLAN.
ANYBODY WANT A PLAN RIGHT NOW?
FREE OF CHARGE?
NOW THIS PLAN IS SO SIMPLE IT'S GONNA FREAK YOU OUT!
YOU HAVE YOUR PIECES OF PAPER AND WRITING UTENSILS READY?
AT THE TOP OF A PIECE OF PAPER WRITE THIS;
I, [WRITE YOUR OWN NAME] HEREBY DECLARE THAT I WILL FOLLOW THE TONY HORTON FOOD PLAN FOR THE NEXT 30 DAYS.
I'M GONNA GIVE YOU KIDS THE HARD CORE VERSION NOT MODIFIED VERSIONS OF THE FOOD PLAN.
OK, PICK UP YOUR PENCILS AGAIN.
#1
FOR THE NEXT 30 DAYS I WILL NOT EAT WHITE BREAD OR ANYTHING MADE WITH ENRICHED FLOUR OR PROCESSED FLOUR
SNICKERS BARS.
DONE!
OUT!
GONE!
BYE BYE!
SEE YA LATER!
NO MAS!
SIANARA!
GOT IT?
GET IT?
DO IT!
#2
I WILL GREATLY REDUCE MY DIARY INTAKE.
AND FOR SOME OF YOU NO MORE DIARY!
GET IT?
DO IT!
NO MORE PIZZA WITH A TON OF CHEESE!
NO MORE MILK!
NO MORE ICE CREAM!
GONE!
OUT!
GO BUY SOME ALMOND MILK OR RICE MILK.
OR I'LL SMACK YA.
#3
NO MORE CARBONATED BEVERAGES.
NO MORE PEPSI.
NO MORE COKE.
NO MORE 7 UP.
NO MORE SPRITE.
NO MORE DR. PEPPER.
NO MORE DIET PEPSI.
NO MORE DIET COKE.
NO MORE ZERO COKE.
NO MORE MOUNTAIN DEW.
NONE!
#4
WATER AND TEA ONLY!
IF YOU'RE A COFFEE PSYCHO, 1 CUP A DAY.
SHUT UP AND DO IT!
#5
AT LEAST 2 OF YOUR MEALS A DAY THERE'D BETTER BE VEGETABLES ON YOUR PLATE.
1 MEAL A DAY, THERE'D BETTER BE FRUIT.
DO IT
#6
HERE'S HOW YOU'RE GETTING YOUR PROTEIN.
NUTS, BEANS, FISH, TURKEY, AND CHICKEN.
THAT'S IT!
SHUT UP AND DO IT!
GET OFF THE RED MEAT FOR A WHILE.
OFF!
I DON'T CARE ABOUT LEAN RED MEAT.
JUST GET OFF OF IT!
#7
FOR THE FIRST 2 WEEKS OF YOUR 30 DAY PLAN
WRITE IT DOWN!
WRITE IT DOWN!
EVERY MORSEL!
"OH, BUT TONY, THAT'S SO HARD, IT TAKES TIME, WHAT IF I FORGET A PEN? WHAT IF I'VE LOST MY PAD OF PAPER TO WRITE DOWN WHAT I'VE EATEN? DOES THAT MEAN I HAVE TO WRITE DOWN EVERYTHING IN MY SALAD? WHAT IF THERE'S AVOCADO, PEPPERS, MUSHROOMS, NUTS, IN DIFFERENT KINDS OF SALAD, DO I HAVE TO WRITE IT ALL DOWN?"
SHUT UP YOU WHINY LITTLE BI*****!
IF YOU WANT TO LIVE LARGE AND YOU WANT THIS MICROSCOPICALLY SHORT LIFE OF YOURS TO BE WORTH SHOWING UP FOR
THEN YOU'LL MAKE A PLAN.
YOU'LL DO WHAT I SAY AND THINGS WILL BE GOOD!
OR YOU'LL KEEP DOING WHAT YOU'VE BEEN DOING AND THEN YOU'LL JUST BE WHAT YOU ARE RIGHT NOW, OR WORSE.
OKAY?
THIS COUNTRY HAS TURNED INTO PRE-ROME, AND THE EMPIRE'S ABOUT TO COLLAPSE.
THE ONLY WAY WE CAN BEGIN TO TURN IT AROUND IS TO START TAKING CARE OF OURSELVES FIRST, SO THAT WE HAVE THE ENERGY AND ENTHUSIASM TO TAKE CARE OF THE REST OF THE CRAP THAT IS GOING SOUTH IN OUR LIVES.
POOR EATING HABITS AND LACK OF PHYSICAL MOVEMENT HAS TURNED THE VAST MAJORITY OF US INTO WHINY LITTLE CRY BABY LOSERS.
FAR TOO MANY PEOPLE ARE LIVING IN THIS STATE OF QUIET DESPERATION.
IT'S LIKE JOE THE PLUMBER...
GOOD GRIEF!
THE GUY, AND NOT TO GET POLITICAL, BECAUSE IT'S NOT POLITICAL AT ALL.
HERE'S A GUY PRETENDING TO BE A PLUMBER
WHEN HE'S ACTUALLY AN UNLICENSED CONTRACTOR WHO DOES PLUMBING, PROCLAIMING THAT HE HAS THE MONEY TO BUY THIS $250,000 PLUMBING BUSINESS, WHEN IN ACTUALITY THE PLUMBING BUSINESS IS ACTUALLY A $100,000 PLUMBING BUSINESS. HE STILL OWES BACK TAXES AND HE MAKES LESS THAN $40k A YEAR. JOE IS MAKING THINGS UP TO MAKE A POINT.
SO JOE THE PLUMBER NEEDS TO READ LAW #5
GET REAL JOE!
WE HAVE TO STOP PRETENDING THAT LIFE IS SOMETHING OTHER THAN WHAT IS ACTUALLY HAPPENING TO US.
THE POINT I'M TRYING TO MAKE FOR THOSE OF YOU THAT ARE STILL A LITTLE CONFUSED IS THAT WE HAVE TO TAKE CONTROL OF OUR LIVES. THE ONE THAT IS HAPPENING, NOT THE PRETEND ONE.
WE HAVE TO TAKE CONTROL OF OUR EATING.
WE HAVE TO STOP THE FANTASY VERSION AND START BELIEVING IN THE REAL ONE.
WE HAVE TO STOP PRETENDING THAT THINGS ARE GOING TO GET BETTER BECAUSE WE JUST BOUGHT A NEW CRYSTAL, OR OUR PALM READING WENT WELL, OR SOMEBODY ELSE'LL DO IT FOR US, OR IF WE JUST HOPE OR PRAY IT'LL GET BETTER ON ITS OWN.
GOOD GRIEF!
IF YOU ARE NOT HAPPY, IT'S BECAUSE OF YOU!
IT'S JUST YOU.
YOU AND NO ONE ELSE.
NOT YOUR HUSBAND, NOT YOUR WIFE.
NOT GOD.
NOT YOUR PARENTS.
NOT YOUR WORK.
NOT THE WEATHER.
NONE OF IT.
IT'S YOU AND THE INFORMATION OR LACK THEREOF, INSIDE YOUR BRAIN.
THE MORE YOU KNOW, THE MORE YOU CAN DO
I CAN GET IN HERE AND SHOW YOU LITTLE TRICKS ABOUT HOW TO EAT BETTER OR DO PUSHUPS ON YOUR KNEES BUT THE FACT OF THE MATTER IS SUCCESS IS A DEEPER MORE PROFOUND LOOK WITHIN.
ARE YOU WITH ME PEOPLE?
CAN YOU DIG IT?
IF YOU STICK WITH THE SIMPLE PIECES TO THAT PUZZLE OR THAT PLAN, WEIGHT WILL COME FLYING OFF.
YOUR BODY WILL CHANGE.
I DON'T WANT YOU TO COUNT CALORIES.
I WOULD LIKE YOU TO EAT SMALLER MEALS.
I WOULD LIKE YOU TO NOT EAT A COUPLE HOURS BEFORE YOU GO TO BED.
I ALSO WANT TO SAY THAT THERE'S A LIST IN LIFE.
THE GOOD LIFE LIST
THINGS LIKE;
GETTING 7 1/2 TO 8 HOURS OF SLEEP. IT'S NOT LIKE YOU HAVE TO PASS AN EXAM TO KNOW HOW TO DO THAT
EXERCISE 5_6 DAYS A WEEK. IT'S NOT LIKE YOU HAVE TO ASK FOR PERMISSION FROM SOMEONE ELSE.
YOU JUST DO IT!
EATING FRUITS, VEGETABLES, WHOLE GRAINS, AND LEAN PROTEIN AND NOT ALL THE OTHER GARBAGE IS HOW YOU STAY HEALTHY.
THAT’S NOT ROCKET SCIENCE.
YOU KNOW, STUFF LIKE BRUSH YOUR DAMN TEETH TWICE A DAY.
FLOSS ONCE IN A WHILE.
DON'T BLOW OUT YOUR CREDIT CARD SO YOU CAN'T PAY IT OFF.
CHOOSE PATIENCE OVER RAGE.
BE IN THE MOMENT.
ENJOY THE JOURNEY.
DON'T BE ATTACHED TO THE OUTCOME.
DON'T SWEAT THE SMALL STUFF, BECAUSE IT'S ALL SMALL STUFF.
OPEN THE DOOR.
TRY NEW THINGS.
CHANGE IS GOOD.
SURROUND YOURSELF WITH LIKE_MINDED, UPBEAT, GOOD HUMORED PEOPLE.
OKAY, HERE'S THE BOOK OF THE WEEK
IT'S CALLED "MADE TO STICK"
THIS BOOK WILL HELP YOU FORMULATE NEW HABITS, THAT STICK.
THE AMAZING THING ABOUT EXERCISE AND EATING WELL...THE OUTCOME. IF YOU'RE CONSISTENT.
IT'S THE SAME FOR EVERYONE.
I KNOW I GOT ON MY BOX NICE AND TALL HERE TODAY BUT I JUST HATE SEEING SMART PEOPLE MAKE THE SAME MISTAKES
OVER AND OVER AGAIN.
IT'S GOT TO BE FRUSTRATING.
WHEN IT COME TO HEALTH AND FITNESS (IN GENERAL) THERE’S 3 GROUPS OF PEOPLE.
THE FIRST GROUP IS, PEOPLE WHO DON'T KNOW BETTER.
THEY HAVEN'T COME ACROSS THIS INFORMATION YET. THEY'RE STILL BUYING INTO WEIGHT WATCHERS, NUTRISYSTEM, HERBAL LIFE AND OTHER PROGRAMS THAT WORK AS LONG AS YOU USE THEM.
BUT I DON'T KNOW ANYBODY WHO'S BEEN DOING WEIGHT WATCHERS FOR 15 YEARS.
THEY’RE "WEIGHT LOSS ONLY" PRODUCTS THAT ARE TEMPORARY FIXES.
THESE SAME FOLKS ARE BUYING STUPID AB CHAIRS, AB LOUNGES AND SOME ROTATING PUSHUP STANDS. THIS STUFF IS SUPPOSED TO CHANGE YOUR ENTIRE BODY?
GIVE ME A BREAK!
THEY DON'T KNOW BETTER SO THEY GET TO BE STUCK.
THEN THERE'S CATEGORY 2
PEOPLE THAT COME HERE AND UNDERSTAND THAT EXERCISE HAS TO HAPPEN 5_6 DAYS A WEEK. VARIETY WORKS!
THERE HAS TO BE INTENSITY AND CONSISTENCY.
THESE PEOPLE ALSO UNDERSTAND THAT HEALTHY FOOD IS PART OF THE EQUATION. WHEN FOLKS IN CATEGORY 2 DISCOVER THIS INFORMATION THEY UNDERSTAND IT'S IMPORTANCE LIKE AIR AND WATER AND LIVE IT.
FAR TOO MANY PEOPLE (THERE ARE SOME OF YOU THAT ARE IN THIS CHAT ROOM) ARE IN CATEGORY 3
PEOPLE WHO KNOW BETTER BUT AREN'T WILLING TO APPLY THE INFORMATION.
IT'S LIKE KNOWING HOW TO BREATHE BUT DECIDING TO CONSTANTLY HOLD YOUR BREATH TO BE MISERABLE.
IT'S SUCH A BUMMER.

THIS GROUP OF PEOPLE ARE THE SADDEST OF ALL.
NOT FROM MY PERSPECTIVE, BUT FROM THEIR OWN.
DOES THIS SOUND LIKE IT MAKES SENSE TO ANYONE IN HERE?
[Neeeena] If I say "yes" will you not call us b*tches anymore?
NEEENA, I'LL CALL YOU WHAT I WANT :)
AND I MEAN IT IN THE NICEST MOST LOVING CARING POSSIBLE WAY.
AND LIKE DR. PHIL WOULD SAY
SO HOW'S THAT GOING FOR YOU?
[Neeeena] ok then dude, you're getting a "nice and most loving caring " email.
SO WE KNOW OUR PLAN, CORRECT?
WE KNOW WHAT TO DO, RIGHT?
WE'RE GONNA DO IT RIGHT?
WHY NOT?
THE END RESULT WILL BE AWESOME!
YOU CAN ALL HAVE WHAT I HAVE AND I'M NOT THAT SMART.
I JUST FOLLOW THE RULES.
I'M LIKE SCOTT FIFER.
JUST FOLLOW THE RULES
ALRIGHT, KIDS, THAT'S IT
10
9
8
7
6
5
4
3
2
THAT'S IT, I'M OUT
GOODNIGHT EVERYONE
SEEYA IN 2 WEEKS

In Chuck's Words

2008-10-04T10:20:00.000-07:00

In my previous post I talked about the incredible Team BeachBody business opportunity. This time I want to share a post from the Team BeachBody message boards from coach Chuck Waterman. Chuck has made great strides with his health and fitness and is now building his business. Chuck's words below reveal what happens when a man decides to become a better man.

T. Horton

Those that believe they can, and those that believe they cannot, are both right.
- Henry Ford

I have really had to read this quote a few times to grasp what it was trying to say to me. One can look at this quote very superficially and come to an easy conclusion about positive though and its impression on the human psyche. I do not think it ends there. I believe, at least for me, that it goes much deeper than that. To me, it comes down to being a loser or a failure.

I can say with all sincerity that I have failed far more than I have succeeded in my life. I am cool with it, not damaged a darn bit. However, when I looked back there was more than one occasion when I was nothing but a loser. And yes, one of those times was right around January of 2007. I was at my heaviest weight, depressed, irritable and physically and mentally inept. Now those things alone did not make me a loser nor does it anyone else. What made me a loser was my lack of belief that change could happen and that my circumstances were everyone else?s fault.

Not one damn person stuffed that garbage into my mouth repeatedly. Nobody ever told me that I was headed down a very bad path health-wise. It is not their job and it is not their life. Losers make excuses. Losers hold others accountable for their own actions. Losers look for a remedy without a journey or a plan. Losers use their environment as a crutch to lean on. They have a very egocentric view that they are owed something on the basis of who they are. Sound harsh? Well it is, because losers don't face facts they turn their backs on them. How do I know? I know because I have done it...ALL OF IT!! I am a recovering loser! There I admitted it... Hello, my name is Chuck and I used to be a loser.

Hi, Chuck.., the loser support group shouts.

People always relate failure to being a loser. As if failing is a negative thing. Do not misunderstand me if you fail to realize that climbing Everest is dangerous, that can quickly turn into a negative. On the other hand, failing to do the same number of pushups as your intended goal is NOT a negative thing. I have said it before, if you are not failing in your exercise program you are not setting your goals high enough. Failure is a great thing to have. You learn, you grow, you accept the things you cannot change for that moment in time. Failure leads to a belief that eventually you will overcome.

Think about your goals for whatever program you are on. For example, Joe Smith says he wants to lose 30 pounds and run a 9 minute mile. Joe Smith on day one is a failure... he's no lighter than the day before and he?s running at only a 15 minute pace. What makes him not be a loser is that he pushed play that day. He ran as hard as he could for that workout. He supplied his body with the best fuel he could manage to find for that day. He examines the failure as a positive thing and moves forward because he has a belief that eventually he can. Losers give up, eat crappy food anyway because it doesn?t really matter. Losers think that his 9 minute mile is just a pipe dream and it would take forever to lose 30 pounds. People that are failures have no deadlines, no end game in sight. The finish line is always in the future and always just out of reach to make way for something better. People with a loser mentality a begging for the last day to arrive. Once they hit that, they can stop and relax. Losers miss the point. They are waiting for the chance to hold up for just a second. As Tony Horton so eloquently puts it, There is no just a second.

All I can keep saying is embrace your failures. I think you are awesome because you fail!! For the simple reason, that you keep showing up. You are a believer that you can change. You are not a loser, no matter what others may think. You have decided to make changes that sometimes lead to failure. How bold are you for just doing that?!! You have laid it all out on the line and are willing to accept ANYTHING that might happen...losers don?t do that. Losers believe they never will. Failures believe they could not for that moment but eventually will overcome. I believe in you and this community believes in you. There is no time limit and there are no ordinary moments. Step by step and failure by failure you will become, through belief, anything you set you mind too.

All my very best,
Chuck

Chuck Waterman
Team Beachbody Emerald Coach
cwaterman@ymail.com
www.beachbodycoach.com/cwaterman

Job vs Career

2008-09-30T18:25:00.000-07:00

As a health and fitness trainer with BeachBody I understand my rudimentary roll. I motivate, inspire and inform people how to get in shape and stay that way. I've been in the fitness business for over 25 years and I've learned what works and what doesn't. Turns out that hard work, determination and commitment to a 5 to 6 day a week plan gets it done. Winging it and cutting corners does not. What a shock! Turns out there are more than a few ways to live your life and make a buck as well. You've got the arduous and exhausting work-for-the-man method, or the do-it-my-way course of action. Far too many people in this country have no idea how incredible life can be when they decide to live outside of the standard 9 to 5 box. We've been programed from an early age to get the job working for someone else, so we can toil away for them, with the reward being some food, shelter and credit card debt. Sound familiar? When you have a job that you don't love everything else in life feels like a job too. When your job stinks it's hard to get motivated to exercise and eat right. This is one reason why so many people in this country are overweight, out of shape and unhappy. When your minimal-pay job stinks (with no raise in sight) and the price of gas, groceries and everything else is going through the roof, working-out is at the bottom of the list. We all know that healthy food and regular exercise makes for a better you but when work is beating you up it's pretty tough to do the right thing most days.

A career on the other hand changes everything. When you decide to break free of the same old same old, you become the boss. You decide to set the schedule. You make the rules. You're the master of your domain. The bigger you think, the more it will grow, and the more freedom you'll have. This is fact. Your output dictates your income. Anyone can have this life, if they're willing to do the work. People with careers are happy and fired up because they manifest their own destinies. They can't wait to wake up and get busy because they know the sky is the limit. If you commit to building your own business the rewards are endless. Like I said earlier, my job is to be the fitness guy, not to be the Team BeachBody business promoter. But when I see so many people go from lame, low income jobs to life altering careers with this amazing opportunity, I can't be silent. In Lincoln, Dallas, Vegas, Atlanta, Boise & Beyond people are fusing Fitness with Financial Freedom. I coined that one. Pretty good, right? The truth is, it's more than a phrase, it's the truth. I've seen it over and over again. Unhappy overweight, out-of-shape people with lousy jobs, losing weight, getting into shape, building their businesses and creating the freedom to live the lives they've always wanted. I wouldn't have believed it if I hadn't seen it with my own eyes, and I've seen it happen to thousands of people time and time again.

Most of us would be lucky just to get a few opportunities in life to make it better. I'm asking you not to ignore this one. If you're unhappy with your job and find yourself struggling with your health and fitness then it might be time to open your eyes to the Team BeachBody Revolution. If you hate exercise, love fast food and have a hard time talking to people then this business career opportunity isn't for you. But if you like the idea of being fit & healthy combined with having a life that provides financial freedom (in these very scary economic times) then step up to the plate and swing for the fence. Life is too short to sit back and let everyone else have all the fun. We get to choose whether we want to continue to struggle in this world or take control of our own world. So what will it be for you? Quitting your lame job cold-turkey with the hope that you can replace your income immediately isn't wise either, but open the door to a real career, ask tons of questions and have faith in the successful coaches who came before you.

Coconut Dream

2008-09-15T14:25:00.001-07:00

Coconut. Is it the Ultimate Fruit??

Coconut has gotten a bad rap in the past, but researchers are finding new facts about this miracle fruit to prove otherwise.

Coconut oil, meat & cream does contain saturated fat, but these fats are Medium Chain Fatty Acids, which are actually burned for energy, rather than stored in your cells. Lauric Acid, the main fat in Coconuts also helps to lower your risk of heart disease by improving your ratio of total cholesterol to good HDL cholesterol

• Coconut oil is great for the skin and it also kills germs!

• Coconut Oil is great to cook with because it doesn’t oxidize when heated. Oxidation causes unhealthy free radicals. Make sure to buy Extra Virgin Coconut Oil.

• Coconut Oil may help to fight off infections.

• Add some coconut meat to your protein shake to make a heart-healthy, deliciously tasting treat!

• Fresh Coconut water, from a young coconut, is like nature’s Gatorade. It contains all our essential electrolytes, which is perfect post-exercise.

Bring it NOW ~ Have Less Pain Later

2008-09-06T10:25:00.000-07:00

Oh, those little aches and pains. Like many of us, you may already get them in the morning. And as we age, they only get worse and worse – UNLESS…

You stay active and keep moving!

People who are committed to regular aerobic exercise have much less muscle and joint pain as they age. How much less, you may ask? Well, a 14-year study that followed a group of healthy adults 60 and over found that those who engaged in regular aerobic exercise had as much as 25% less musculoskeletal pain as they aged – even those whose primary aerobic activity was high-impact running. Researchers suspect that the natural endorphin release that follows a cardio workout may play a role in the effect.

Having less pain when you’re older contributes greatly to leading a more active and independent life into advanced age. Here are a few more suggestions for reducing your risk for future chronic aches and pains:

Hit the mat and stretch – Yoga boosts endorphins, improves flexibility and builds joint-supporting strength.

Cross- training – Mixing up your routine helps to keep your back strong and limber. It even contributes to healthier cholesterol levels, which is just a nice bonus.

Build your quads – Weak quadriceps muscles are linked to knee arthritis, so work them out (as well as your hamstrings and other leg muscles) regularly.

Go Green – With tea, that is. Potent compounds in green tea – EGCG and ECG – are said to battle cartilage and collagen destruction in arthritic joints.

So, this is just more incentive for you to stick with your program and keep on bringing it! The cross-training, muscle confusion, and variety built into your program is not only going to help keep you from getting bored with your workouts, get and keep you fit as a fiddle - it’ll keep your bone mass up, reduce back and other pain, and improve your cholesterol profile. As a side note, knee injury will triple your risk of knee osteoarthritis. So, when you exercise, take proper precautions and watch your form. Okay, enough reading for you. Go Push Play!

Soup Sweet Soup

2008-09-04T12:45:00.000-07:00

Homestyle Sweet Potato Soup Recipe

Serves 2-4

Sweet potatoes are rich in vitamin C and beta-carotene. If you have a healthy digestive track and include healthy fats in your diet, like extra virgin olive oil, your body can convert some of the beta-carotene found in sweet potatoes into vitamin A. Vitamin A promotes immune system strength, a healthy digestive tract lining, optimal vision, and healthy skin. Vitamin C and beta-carotene are both powerful antioxidants that can reduce your risk of cardiovascular disease, diabetes, and various types of cancer. You’ll also get micronutrients like magnesium, vitamin B6, potassium, iron, and fiber from sweet potatoes.

Ingredients:

1 large sweet potato, peeled and chopped into bite size pieces
2 medium carrots, peeled and chopped
2 ribs of celery, chopped
1 onion, peeled and chopped
3 tablespoons of extra virgin olive oil

vegetable broth
Sea salt and pepper, to taste

Directions:

Cook all vegetables with olive oil over medium heat in a large pan until onions are translucent or vegetables are ever so slightly browned.

Transfer cooked vegetables into a large pot and add enough vegetable broth to cover.

Bring to a boil, turn down heat, then allow to simmer for five minutes or until all vegetables are tender.

Use a blender to blend all ingredients into a creamy soup. Return to pot.

Add sea salt and pepper, to taste. Enjoy!

What Your Coach Can Do For You

2008-09-01T10:59:00.000-07:00

Kids,

My good buddy Sterling Purdy sent me Coach Tom Venuto's answer to Eric regarding the effects of alcohol while trying to lose weight. It goes to show you the level of commitment our coaches have when it comes to helping people.

Nice work Tom!

Tony Horton

QUESTION: Tom, if you are going to go out and have a drink or two with
friends, which drink is the best when you're on a fat loss program
like BFFM? Would it be wine or a vodka mixed with soda? Is champagne
better or worse than the other two? Thanks, Eric

ANSWER: The first thing I would suggest is that you ask a better
question! The answers you get are only as good as the quality
of questions you ask. "Which alcohol is best?" is not a very
good question when your goal is to get leaner.
"Which alcohol is best" contains the presupposition that:

(A) that you ARE going to drink and
(B) a best choice exists.

If you asked, "How much damage would I do to my body and how
much would I slow down my results if I drank drinking during
my fat burning program?" you might get a different feeling
towards alcohol. This type of question presupposes that there
WILL be a down side, it's only a question of how bad it will be.
If you think about the consequences of drinking, instead of how
you can best "get away with it," it may change your emotional
outlook towards alcohol.

I get asked about alcohol and fat loss a lot. Almost every time,
I have a sneaking suspicion that the person asking the question
is really just looking for me to give them "permission" to drink.
I'm not going to do that. Well, not exactly. But I do have 4 major
guidelines I'd suggest you consider if you're thinking about drinking:

[1] On fat loss programs, I don't recommend drinking alcohol at
all because alcohol suppresses fat oxidation and adds unnecessary
calories to your diet, which either displaces nutritious calories or
erases your caloric deficit.

[2] For lifelong maintenance, I recommend that if you choose to
drink, that's fine, but only if you do so in moderation (1-2 drinks
a day is considered moderation according to most health authorities)

[3] I do not recommend daily drinking as part of a fitness lifestyle,
because daily drinking can become habit forming. My recommendation
is limit drinking to weekends, holidays and or special occasions.

[4] I recommend ALWAYS being cognizant of the calories that are
added to your diet through alcohol and above all else know how
many calories are in your drinks.

If someone really MUST know which alcohol is worst on a fat burning
program, then it would be the one with the most calories. Conversely,
the lesser of evils would be the drinks with fewer calories.

For example, that would mean choosing light beers over regular beers.
Bass ale and Sam Adams lager both contain 160 calories per bottle.
Guinness extra Stout packs 176 calories per bottle.

By comparison, Amstel light contains only 99 calories, Michelob Ultra
has 95 calories and Beck's Premier Light has 64 calories (Beck's
pulled off that feat simply by lowering the alcohol content... I've
never tried it, but yes, I bet it tastes pretty watered down)

On a tangent, I think it's a sin that light beers are marketed as
low carb and advertised with fitness images... but that will have
to be a rant for another day...

Champagne has about 96 calories per 4 oz glass. White wine such
as chardonnay has about the same caloric content as champagne.
Any pure distilled liquor will contain about 65 calories per
fluid ounce at 80 proof. When mixed with other calorie containing
liquids, the calorie count goes up. A 6 ounce screwdriver will
give you about 130 calories. A whiskey sour about 169 calories.
Naturally, mixed drinks may contain even more calories due to the
sugar in the drink mixes.

A margarita is one of the worst, with an 8-ouncer packing about 500

calories and a huge dollop of sugar! A couple of those with your cheese

Nachos and enchiladas, refried beans, sour cream and guacaomole, and

you've just knocked back about two days worth of calories in one meal.

calorie bomb city! Fat loss is first and foremost a matter of calories in

vs calories out, so the calorie counts are what you look at first.

If you wanted other criteria to judge the "best" alcoholic drink,
you could also look at whether there is any health value, as in
red wine, or whether there are any nutrients in the drink, such
as what you might find in the vegetable juice of a bloody mary
or the Orange juice in a screwdriver.

However, I think that's a pretty moot point when you consider the
far superior way to get those same nutrients: eat whole vegetables
and oranges.

The fact is, you can certainly get leaner while drinking, as long
as you stay in a caloric deficit, but that doesn't mean it's the
smartest thing to do for your body and your health.

Your friend and coach,
Tom Venuto

Thinking 100% Vegan? Think Again...

2008-08-25T11:07:00.000-07:00

Strict vegan and raw-food-only diets have gained popularity in recent years for both health-based and ethical reasons. While there are many health benefits that can be achieved from switching to a vegan or raw food diet for a period of time, there is a strong likelihood that people who remain on a strictly vegan or raw food diet for more than a period of two years can potentially suffer some serious health consequences.

There are a number of nutrients that people on a 100% vegan diet can become deficient in over the long term including vitamin B12, omega-3 fatty acids (DHA and EPA), vitamin A, cholesterol and saturated fats, zinc, iron, and calcium.

Animal foods contain the most reliable dietary sources of vitamin B12. While similar compounds, known as vitamin B12 analogues are found in algae, including small amounts of animal foods rich in vitamin B12 in your diet will help ensure optimal levels are delivered to your body.

While your body can convert an omega-3 fatty acid called ALA, which is found in many plant foods to DHA and EPA, the conversion is not efficient in some people. The only plant food containing actual DHA and EPA is seaweed.

A variety of plant foods contain carotenoids, an antioxidant which can convert to vitamin A in the blood. Evidence suggests that carotenoids are not always absorbed or converted efficiently, which can lead to a vitamin A deficiency if no foods containing actual vitamin A are ever consumed.

Your body needs undamaged cholesterol and saturated fats for a number of important functions. A strict vegan diet is typically low in both of these; though there are trace amounts of both in plant foods. If your intake of saturated fat is TOO low, there is a good risk of developing endocrine dysfunction from low blood cholesterol as well as an underproduction of reproductive and stress-related hormones.

Many strict vegans regularly eat whole grains that haven’t been soaked, sprouted, or fermented. These processes release phytic acid, but whole grains that haven’t been soaked, sprouted, or fermented retain high levels of it, which binds to minerals like zinc, iron, and calcium in the intestine and prevents their absorption.

If you have chosen a strict vegan diet for a number of years and have developed chronic health problems like low energy, joint pain, low body temperature, skin breakouts, weak teeth, gums, and nails, brittle hair, low libido, and/or emotional instability, consider adding small amounts of clean and minimally processed animal foods like free-range eggs, deep sea salmon, organic, raw milk cheese or yogurt from antibiotic and hormone free, pasture fed cows. If you are experiencing strong cravings for animal foods, eating small amounts of any of these products, until that feeling goes away, will help ensure your body is getting the nutrients it needs to remain optimally healthy.

Jeepers Creepers - Refined Carbs Hurt Your Peepers

2008-08-23T13:34:00.000-07:00

If you needed just one more reason to cut the sugar, white flour, and other highly processed grains from your diet – here’s one for ya. Your Vision.

Turns out that if you cut out (or cut back) your consumption of processed carbohydrates, you can lower your risk of age-related macular degeneration (AMD). AMD is a leading cause of blindness in people aged 60 and older. Why is that, you may be wondering? Well, the high glycemic index in refined carbs increases oxidative stress, inflammation, and blood-fat levels – all linked to AMD.

In addition to replacing those bad carbs with high-fiber whole grains, there are four specific nutrients that help reduce the risk of developing common eye problems by as much as 35 percent – Vitamin C, Vitamin E, beta carotene (Vitamin A), and zinc.

In a recent study of people aged 55 and over, those who reported the highest intake of vitamin C, vitamin E, beta carotene, and zinc were significantly less likely to develop AMD than those who had the lowest intake. Citrus fruits like oranges, grapefruit, lemons and limes as well as mangoes and strawberries will pump up the vitamin C. Turkey, chicken, and fortified cereals are great sources for zinc. Raw almonds, peanuts, natural peanut butter, or a supplement, can help boost your intake of vitamin E. And sweet potatoes, apricots, and peaches are all excellent sources of beta carotene.

Other carotenoids (nutrients like beta carotene) that appear to be beneficial for eye health are lutin and zeaxanthin. You can find them in a variety of fruits and vegetables. Spinach, peas, and green bell peppers are all good sources of lutein. You get zeaxanthin from corn, spinach, orange bell peppers, and tangerines.

Tip of the day

2008-08-22T16:32:00.000-07:00

I get sent junk e-mails every day but today I received a good one. Don't know who the original author is but the message is simple and perfect.

Nothing is ever solved, or created, by standing still. Movement is the process of the Universe. So move. Do something. Anything. But do not stand still. Do not remain "on the horns of a dilemma." Do not fence sit.

Put your foot down on one side or the other, swing the opposite leg over and start walking. You'll know before you take ten steps if you're going in the right direction. Not to decide is to decide. Try to not make choices by default.

One More Rep

2008-08-19T11:22:00.000-07:00

There are hundreds of ways to learn how to improve your health and fitness. The simple act of spending time with me in a chat room twice a month gives you the opportunity to learn everything I've learned over the years. This blog, my mailbag and the video trainer tips will also help you understand what it takes to stay motivated and improve your overall fitness. Sometimes I get into the details and nuances of a health and/or fitness issue and sometimes the answers are shockingly simple. We're all looking for the latest and greatest concepts and techniques to help us get the most out of our lives. The truth is, the "latest and greatest" is often just "old school" stuff re-packaged. A vast majority of the concepts, programs and equipment you see today are just polished versions of ideas that worked 20, 40 and 60 years ago.

Most often the bells and whistles of today's fitness world aren't worth the hype they're made of. The stuff that worked for Jack LaLanne at the beginning of the 20th century still applies today. Just like Jack, I've tried to deliver real fitness with minimal equipment mixed with hard work, commitment and a plan that works for all of us. If you've been to one of my fitness camps or purchased the latest One-On-One "Road Warrior" DVD you know that all you need for a full-body ass-whooping, is gravity and a floor mat. P90X is loaded with good old fashion Fitness 101. Versions of the Muscle Confusion concept have been around for decades and all I did was put my twist on it. The sequencing of routines and moves are from a lifetime of experimentation. P90X is the culmination of 25 years of trial & error, my desire to avoid boredom, injuries and plateaus, and the drive for better results in a shorter period of time.

I fall in love with any maxim, motto, proverb, aphorism or truism that keeps me focused and inspired. Can you say, "Do Your Best And Forget The Rest?" I'm trying to bust through a plateau right now, so I'm adding the "One More Rep" chant to my workouts lately. It's paying off because my strength and power has improved immensely. I've been an 8 or 10 rep guy forever so my body and mind have adapted. I've been in unwanted maintenance mode. No more! Instead of upping the weight to create more resistance (sometimes causing joint pain and injury) I'm just adding the extra rep whenever I can. Turning 8 reps to 9 and 10 to 11 has been surprisingly hard but the results are undeniable. If you're in a rut then just add a rep whenever and wherever you can. It's that simple. It will help you avoid boredom, injury and plateaus, plus speed up your results.

Sister Kit on Fire!

2008-08-17T14:26:00.000-07:00

This inspirational note came from my bad-ass sister Kit this morning. Got me so pumped that I had to post it here. Enjoy!

BE INSPIRED!!

I don't know about everyone else, but the Olympics are a favorite time of year around our house. Can you not help but be truly inspired when you watch these amazing athletes!!?? This is the one time I will allow a stretch of 3 hour TV watching for my kids.

Yes, you can sit back and say they are young, devote their whole lives to their training and have lots of money to have multiple trainers, physical therapists, massage therapists, nutritionists and the like around them 24/7. But, all those people don't run the race or swim the laps for them. They are the ones who get in the pool, run on the track, and go to the gym everyday, several hours per day. Their commitment to their sport and determination should be inspirational to us all.

One nuance to this year's games that truly inspires me is the age of many of these athletes. Let's just give a big hurrah for all the "old" (I use this term very loosely) moms in the Olympics this year. 41-year-old Dara Torres began swimming again just to get in shape after having a baby. Now she's making her fifth trip to the Olympics and won a silver medal last night!! 39-year-old Sheila Taormina has become the first person to qualify for the Games in three different sports. And cyclist Jeanne Longo, 49, who has competed in seven Olympic Games, is already talking about the next one. I believe the Romanian female marathoner who won gold yesterday is 38 years old! Gals, NO MORE EXCUSES!!

I just got back from vacation and did my share of indulging. Kept with my workout routine, though, and was so glad I did. Getting right back on it this week with the Olympic inspiration and the picture of my new idol, Dara Torres hanging on my mirror!!

This week's schedule

Today: Conditioning class (strength, slide, kickboxing)

Monday: Spinning-1 hour (9:30 am)

Tuesday: Chest and Back and Ab Ripper (5:00 am)

Wednesday: P90X Plus Intervals (5:00 am)

Thursday: P90X Upper Body Plus and Ab Ripper Plus (5:00 am)

Friday: Spinning-1 hour (10 am)

Saturday: Rest

The First Meal Of The Day

2008-08-12T21:27:00.000-07:00

When it comes to health, fitness, and staying happy, every positive thing you do for yourself helps. So, why not start at breakfast? According to Dr. Kathleen DesMaisons, author of “Potatoes, Not Prozac”, there are four simple rules you can follow at breakfast time to help you shed pounds, fight sugar crazvings, and boost your mood to boot.

1. Get into a daily habit. Breakfast really is the most important meal of the day. Eating a healthy, well-balanced meal in the morning helps you sustain your energy levels and can prevent those late-day sugar/carb snack cravings that are a lot of people’s downfall.

2. Don’t wait. Breakfast packs the most energy sustaining punch if you eat it within an hour or so of waking up. When you first wake up, your brain is still washed with a chemical that masks hunger pangs, but your blood sugar is low. To cut those sugar cravings that will come later, eat early - even if you’re not hungry.

3. Eat complex carbohydrates. Go with things like whole-grain cereals, steel-cut oats and/or high-fiber fruits. The fiber helps your blood sugar stabilize and the bulk helps you feel full longer.

4. Bump it up with protein. Protein in your stomach slows digestion, it acts to keep your blood sugar on an even keel, and protein containing a bit of depression-fighting tryptophan helps your mood. The Doc suggests eating 1/3 of your daily protein at breakfast.

Need more reasons to make a healthy breakfast part of your routine?

Studies show that people who eat breakfast have greater success at weight loss and weight maintenance than those who don’t.

A high fiber breakfast will help you stay more alert than if you start your day with a high-fat meal.

Eating whole rather than refined grain cereal can lower your risk for heart disease.

Are your mornings rushed? If you don’t think you’ve got time for breakfast in the morning, stock your fridge with ready-to-eat goodies for the go. Throw some fruit and veggies in one sandwich bag and a hard-boiled egg in another. Then, grab a yogurt cup (and maybe a napkin while you’re at it) – and you’re off. Eat an early, nutritious to-go meal like that and you won’t be hit with those sudden hunger pangs that make the drive-thru seem tempting later on.

Putting On Healthy Weight

2008-08-07T11:51:00.000-07:00

The desire to shed extra baggage and firm up is a goal for lots of folks, but not everyone. If you’re underweight for

your body structure and have started your program to PUT ON healthy weight, or if your current weight is in good range, but you want to transform it into healthy proportions of skeletal, muscle, and fat; this tip is for you.

In addition to building your major and skeletal muscle groups through your fitness program, developing healthy eating habits (including what you eat and how you eat it) are essential. Here’s why:

If you’re significantly underweight, chances are you may have a weak digestive system. A healthy digestive system is what makes absorbing and using the nutrients in the foods you eat possible. Being at a healthy weight doesn’t guarantee that your major organs are working well, but getting up in the normal range does improve your chances of regulating blood sugar and insulin levels and avoiding osteoporosis – and this means a lot for your overall health and longevity.

Building and maintaining healthy cells (including muscle cells), means supplying them with a steady stream of healthy nutrients. And you need all your organ systems, including your digestive tract and liver to function at a high level in order to achieve this. Nourishing cells for growth and maintenance begins in the digestive tract.

Here are a few simple things you can do to ensure optimal digestion:

1. Chew your foods until liquid.

Especially if you are underweight and your digestive system is weak, by chewing your foods until liquid, you take burden off of your digestive organs and increase the likelihood that most of the nutrients in the foods that you eat make their way into your bloodstream.

2. Eat at rest, not on the go.

Being physically active or emotionally upset while you eat diverts blood away from your digestive organs and to your skeletal muscles and nervous system. Optimal blood supply to your digestive organs is crucial to keep them functioning well.

3. Ensure regular exposure to friendly bacteria.

Having healthy colonies of friendly bacteria in your digestive tract is critical to optimally break down and extract nutrients from the foods you eat. Easy fix? Eat yogurt every day.

To keep your liver healthy, avoid regular consumption of alcohol, deep-fried and sugary foods, and acetaminophen (Tylenol). Regular exposure to these substances can impede liver function and even cause injury to your liver cells over time.

In addition to doing simple things to maximize digestive tract and liver health, gaining healthy weight means getting those extra calories from healthy, nutrient-rich foods.

Foods like sweet potatoes, organic eggs, avocados, olives, and yummy smoothies made with nut or soy milk are all good choices for promoting growth and providing your cells with health-promoting nutrients. Raw, organic nuts are also good choices, but it's best to eat only about a handful of nuts per day since eating more than that on a regular basis can lead to a decrease in digestive efficiency.

Adding extra protein to your diet does help build skeletal muscle mass, but you don’t want to overdo it. Aim to consume about half your body weight in grams of protein. So, that means if you weigh 150 lbs, consuming 75 grams of healthy protein per day is right on track.

Letting Go & Accepting Change

2008-07-30T11:56:00.000-07:00

Experiencing the grief process is a natural reaction to losses of many kinds. Loss on any number of different levels is a part of life we all face. Most of us associate grief with the death of a loved one, but the truth is we each go through a similar process when facing any number of losses, whether it’s a job, when a relationship ends or if we receive a medical diagnosis which threatens our health. Even events on grander scales can trigger a grieving process, including natural disasters or terrorist attacks which can instill a feeling of loss of safety and/or security. Basically, any time we feel a sense of loss of any kind, we grieve and the grieving process affects us in ways that can be confusing, complicated, and overwhelming.

Each person’s grief is unique and your grieving process will be different, even from people who are experiencing the same loss you are. Most people who are experiencing grief go through one or more of the same general reactions including physical, emotional and behavioral changes while they’re working through a loss. Knowing the common grief responses and what to expect may help you feel more at ease in the process as you or someone else you care about goes through it.

Normal grief symptoms span the physical, emotional and behavioral and can include things like crying, low energy, changes in sleep or eating patterns, feelings of numbness, sadness, anger, guilt or anxiety. While in the grieving process, people sometimes become withdrawn and unproductive or fidgety and restless, concentration may be difficult and even visual or auditory hallucinations can take place. Typically, symptoms are most intense and frequent shortly after a loss is experienced and should gradually subside over time. Keep in mind that it can take anywhere from months to a couple of years before a person fully comes to terms with a loss. If this sense of closure never happens, daily functioning can be difficult and the risk of physical and/or mental illness increases.

Working through a loss is a complex process. Expect ups and downs and even two steps forward, one step back kinds of progress along the way toward closure. There is no one “right” or “wrong” way to grieve, but ultimately the sense of loss and grief will subside toward resolution over time. If the road gets rocker and never seems to smooth out or if you feel stuck and despaired at any time, seeking assistance from a grief counselor or other mental health professional who is knowledgeable about grief issues can help you better understand your grief and assist you in moving forward in the healing process.

You may be wondering what this has to do with eating right and exercise and I'm here to tell you that the main reason why so many people can't maintain a fit and healthy physique for a lifetime is because they're not willing to let go of that person in the day 1 photo. Intellectually you know that the new you is a better you, but the person you were at the beginning of this process is a dear old friend that's hard to abandon. There are memories, experiences and pleasures that make up who you were and it's hard to wrap your arms around the idea that this part of you is gone forever.

There must be a grieving period or process to break through to the other side. It's normal, it's weird and uncomfortable and it's part of life. Going from unfit & unhealthy to fit and healthy in a relatively short period of time is daunting and traumatic. Nobody talks about it because there's no clear cut way to understand it or deal with it. Some folks make the transition easily while others still see themselves as the overweight, unhappy person they were on day 1. The thoughts and memories in your mind that cause profound emotions from your past don't go away just because you lost weight and got strong. Day 90 of Power 90 and P90X is often a very sad and depressing day for many many people. While it's an amazing accomplishment it also signifies the death of an old friend and the start of a difficult new beginning. The old me is dead, now what?

The loss of the old you can be as scary, confusing, complicated and overwhelming as the loss of a loved one. You have transformed yourself physically and with that comes emotional and behavioral changes as well. There's nothing on the website or guild book that helps you with that, so just by talking about it here is a step. Just like with any traumatic event or change it helps to know that there will be bumps in the road alone the way. A place of understanding and acceptance comes with time. This is why this community is so important. We are here to listen. We are here to understand. We are all here to help each other get through the good times and the bad. If you keep asking questions, keep pushing play and stay accountable to like-minded people in your life then the grieving period will be short and a healthy and fit lifestyle is yours forever.

Burger-Be-Gone

2008-07-28T11:02:00.000-07:00

Grilled Portobello Mushroom Sandwich Recipe (4 Servings)

Ahhhh… grilling season. If you love burgers but you’re trying to stay away from red meat, you are gonna love this tasty recipe for thick and juicy grilled Portobello mushroom burgers.

To make this recipe even yummier, don’t skip on the basil-lemon pesto sauce that will add a tangy zip to these already super-delicious sandwiches.

Ingredients:

4 large Portobello mushroom heads (caps)
Whole grain bread or rolls
2 teaspoons extra virgin olive oil
Organic baby spinach leaves

Ingredients for Basil-Lemon Pesto Sauce:

2 cups loosely packed fresh basil leaves

1 teaspoon fresh lemon juice
2 cloves garlic, finely chopped
Sea salt, to taste
2 tablespoons extra virgin olive oil

Directions:

For the basil-lemon pesto sauce - combine basil, garlic, and salt in a food processor or blender and process until finely chopped. Add extra virgin olive oil and lemon juice. Process until smooth. Leftovers, if you’ve got them, will keep in the refrigerator for up to 2 days.

To make the Portobello burgers -

Brush each mushroom on rounded underside and rim with about half a teaspoon of extra virgin olive oil, season with sea salt. Place the mushroom heads, under sides down, on grill over medium-high heat. Grill for 3 minutes. Turn mushroom heads over and grill for another 3 to 4 minutes, rotating each mushroom about half a turn after 2 minutes; until the bottoms are browned nicely.

Brush whole grain roll with extra virgin olive oil and place on the grill during the last 1-2 minutes of cooking.

Place a grilled mushroom, under side up, on the bottom half of your whole grain sandwich bread or roll. Fill each cap with about 3-4 teaspoons of the basil-lemon pesto and top with organic baby spinach leaves.

Serve alone or with a mixed salad and balsamic vinaigrette.

Message Of Love

2008-07-24T13:14:00.000-07:00

I've been a big Pretenders fan since their heyday back in the 80's, and when Erika Brule (TH Birthday Bash coordinator) asked for my 15 favorite songs for the party, I had to put The Pretenders "Message Of Love" on the list. The lyrics in this song remind me of the effort put forth in this community to help and support each other.

MESSAGE OF LOVE

NOW THE REASON WE'RE HERE
AS MAN AND WOMAN
IS TO LOVE EACH OTHER
TAKE CARE OF EACH OTHER
WHEN LOVE WALKS IN THE ROOM
EVERYBODY STAND UP
OH, IT'S GOOD, GOOD, GOOD
LIKE BRIGITTE BARDOT

NOW LOOK AT THE PEOPLE
IN THE STREETS, IN THE BARS
WE ARE ALL OF US IN THE GUTTER
BUT SOME OF US ARE LOOKING AT THE STARS
LOOK ROUND THE ROOM
LIFE IS UNKIND
WE FALL BUT WE KEEP GETTIN' UP
OVER AND OVER AND OVER AND OVER AND OVER

ME AND YOU, EVERY NIGHT, EVERY DAY
WE'LL BE TOGETHER ALWAYS THIS WAY
YOUR EYES ARE BLUE LIKE THE HEAVENS ABOVE
TALK TO ME DARLIN' WITH A MESSAGE OF LOVE

NOW THE REASON WE'RE HERE
EVERY MAN, EVERY WOMAN
IS TO HELP EACH OTHER
STAND BY EACH OTHER
WHEN LOVE WALKS INTO THE ROOM
EVERYBODY STAND UP
OH IT'S GOOD, GOOD, GOOD
SAY I LOVE YOU, I LOVE YOU, I LOVE YOU, I LOVE YOU, I LOVE YOU, I LOVE YOU

The Greatest Burrito In The World!

2008-07-17T18:04:00.000-07:00

The T H Supreme Vegetarian Burrito

Recipe created by Missy Costello of Karma Chow

1 Red Bell Pepper, sliced into thin strips

1 Green or Yellow Bell Pepper, sliced into thin strips

1 Vidalla Onion or Maui Onion, sliced thinly

1 cup dry Quinoa or Brown rice, cooked

2 cups water

½ small red onion, diced

1 - 15oz. can Organic Black Bean

½ c. Fire Roasted Crushed Tomatoes

3 tsp ground cumin

1 TBL Chili Powder (Mexican style blend)

1 tsp Sea Salt

Pepper to taste

2 TBL. Extra-Virgin Olive Oil

1 Pkg. Sprouted or Whole Wheat Tortillas

Extras (optional):

Avocado

Cheese (preferably non-dairy)

Salsa

Tempeh Bacon (if you are using this, put it inside the burrito before rolling)

To Prepare:

Rinse quinoa or brown rice, and prepare according to package directions.

While quinoa/rice is cooking, heat 1 TBL of the Olive oil in a large skillet. Add peppers & onions and sauté until soft – about 3-5 minutes. Add 2 tsp. cumin, Chili Powder, ½ tsp. sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions. Add Tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft.

To prepare beans, heat remaining TBL of olive oil in a saucepan and add red onion. Saute the onion until soft. Add remaining 1 tsp of cumin and ½ tsp. salt, stir together. Add black beans and stir to incorporate all ingredients. Let cook for 1-2 minutes longer until beans are heated through. Add 1 cup of cooked quinoa or rice to the beans and stir together. Season with fresh ground pepper and remove from heat.

To Assemble:

Heat Tortilla shell over low open flame on stove to soften. Place the tortilla on a flat surface. Spread a very small amount of grated cheese over entire tortilla. Add 1 scoop of pepper & onion mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa/bean mixture. Add avocado (optional) and Roll!!!

Enjoy your burrito topped with heart healthy Salsa or a bit of guacamole!!

Makes 6-8 Burritos

Beyond The Walls

2008-07-17T08:50:00.001-07:00

When I was a kid I was scared all of the time. I'm not kidding. All the time! Everything around me seemed frightening. I was so self conscience that I put up hundreds of barriers (in my mind) to keep me from changing and growing and exploring the things that would help me. As a boy I was convinced that I was dumb, weak & ugly. I walked around with that in my head 24/7. The one thing I had, was a sense of humor. Silliness saved my life. It was the one thing I could count on when things were looking bleak.

Getting laughs helped me get by, but my brain and and heart were telling me that there was more to life. In my 20s I had the wherewithal to seek betterment for myself. At that time I was always stuck, lost (dazed) and confused. I hated it! In my stuckness I would try to figure things out alone. Without help. What an amazing waist of time. My intentions were so good, yet my results were so lousy. I would tell myself to be more positive, but I didn't know how to find the tools that could make that happen.

Thank God for self help books. The first one I ever read was Dr. Wayne Dyer's "Looking Out For Number 1". The book didn't change my life forever, but it did allow me to look at things in a new way. It gave me a new perpective to see beyond the walls I had created in my life. It was one tier on a long ladder to help me scale some of those walls.

This web site with it's message boards, chat rooms, WOWY, coaches threads and MyBeachbody are here as a support system to help you move beyond the walls that keep you from your life. You change, grow & learn every time you eat better than before. Every time you push play. Every time you listen to someone who asks for your help. Every time you look for help.
~See Beyond The Walls In Front Of You ~ Bruce Springsteen

July 2nd 1958

2008-07-02T11:39:00.000-07:00

50 years ago today in 1958 my mother was screaming! Today (fifty years later) my sister Mary Beth and I were in our parents den discussing the possibilities of cleaning out some of the old junk in their house. With that in mind I opened this cabinet behind a chair in the corner of our den. I saw an old metal filing box in the corner and my mother suggested that my original birth certificate might be in that box. We cracked it open and discovered that it was loaded with all kinds of ancient paperwork including many of my old report cards plus my original birth certificate. Wow! I've been home hundreds of times and never opened that cabinet or box before. On the day of my 50th birthday I find my birth certificate!? Weird. I learned today for the first time that I was born at 8:57 PM EST. My folks thought it was around 9:00, but weren't sure of the exact time. Now we know. There were report cards from first grade all the way through high school. We're going through them all and my mother finds and starts to read the written remarks on my first grade report-card. Miss Harris at Norwak Elementary School writes, "Anthony needs to read aloud daily during summer vacation. He lacks self-confidence when doing seat work (anyone remember what seat work is?). Anthony needs to accept the responsibility of school work. He is capable but has never completed an assignment without constant urging and encouragement. Anthony tries hard when it is his turn, but independently does little. Anthony is to be promoted to grade 2 but if his work habits do not improve, it may be necessary for him to repeat that grade. Promoted to Grade 2 Miss Harriss."

I got 3 Cs an A and one B. I got the A in WRITING. I got all three Cs in Reading with understanding, Reading with expression and Learning to attack new words. Can you believe there was a category on report cards in 1965 for ATTACKING NEW WORDS? Funny because now is one of my favorite things to do. Under "Personal Development" I received an "Indicates Weakness" for showing ability in working independently. But, under "Does Work Neatly" I received an "Indicates Strength" remark. The wildest part of this tale is that while we were all reading, laughing, remembering and commenting on my struggles as a wee lad, the P90X infomercial appears on the TV in the den. And we think we're pulling the strings. Sometimes I wonder.

If Miss Harriss could only see me now.

2008-06-24T21:39:00.000-07:00

Boys and girls of Beach Body land,

Anne and I went to high school together way back in the 70's. We got together to ski at Crested Butte this past season and got talking about health, fitness, weight loss, etc. What a shock, right?? After our conversation, her and her fiance, Bob decided to head back home and join the team. Her day 60 has come and gone and her day 90 is fast approaching. I wanted to share an email she sent me with a photo of her progress calendar. This girl and her man, Bob are on fire! I am so proud of them!!!

Hi Team,

For those who started on April 1...HAPPY 60TH!!!! I have 2 reasons to celebrate...my 60th day of being committed to P90 and my 50th year on this earth!!! Thanks to P90, Tony and all you guys I am on my way to healthier,more fit fifty years (God Willing!). 2 months ago, in front of my 10 year old niece, I attempted a cartwheel (easy for most and used to be for me), but my wrists were too weak and couldn't support my weight so I flopped to the ground. Last week I made another attempt and to the delight of both my niece and I, I landed a perfect cartwheel! WHOO HOO! Back flips here I come! Hope you are all seeing some kind of results. For those first starting out...there is light at the end of the tunnel. Just take it one day at a time!!

Peace and P90!
Annie

Lowering Your Carbon Footprint

2008-06-11T13:35:00.001-07:00

Green this, green that, hybrid cars, green living, green house gases, what does it all mean? There’s a lot of talk lately of the environment and what we can do to help make this world a cleaner, better place to live. Now how does that impact my little world? And why am I writing about it? Because it impacts my little world, Your little world and our big world.

What exactly is a carbon footprint? It is measure of the impact human activities have on the environment in terms of the amount of green house gases produced, measured in units of carbon dioxide. This impact must be considered in cumulative terms. Think of the ripple effect of a rock thrown into a pond. Everything we do contributes to our individual carbon footprint and continues having the effect even after we are done with the activity and in most cases, before and then after we use different products. Driving our car is the most obvious offender, but even turning on a light bulb increases our footprint. The electricity used to power even something as basic as a light bulb has to be produced, and doing so increases pollution. We have to stop and consider the consequences of the production of most of the everyday things we use and then reset our minds to grasp the concept of how our behavior or what we buy impacts the earth.

Most of us feel that there is nothing we can do, “I’m only one person what difference can I make?” A huge one, and here’s some proof. If every American home replaced just one light bulb with an ENERGY STAR qualified bulb, we would save enough energy to light more than 3 million homes for a year, more than $600 million in annual energy costs, and prevent greenhouse gases equivalent to the emissions of more than 800,000 cars. One CFL (compact fluorescent lamp) can reduce 2000 times it weight in greenhouse gas over the life of the bulb. (I know there’s mercury in the bulb and you can’t just toss it in the trash, recycle it!) There are many, many more ways to reduce your CO2 output, and I encourage you to read up and discover for yourself the different ways you can help our earth heal, it’s really pretty fascinating.

So, why do I bring this up? Pretty simple actually but sometimes we forget the basics. We all breath, especially when we work out, so the cleaner our air is, the cleaner our lungs, the cleaner our bodies, etc., etc. We all need to take the necessary steps to clean up our earth, it’s the only one we’ve got, and it’s loosing the battle. If we loose, we loose everything and not just for us, but for everyone who comes after us. So start looking at the microcosm of everyday behavior and find simple ways where you can make a difference. If each and every one of us does, we’ll all be “bringing it” for centuries to come.

Johnny Strikes Again!

2008-06-04T11:49:00.000-07:00

My ski buddy John is such an awesome story teller that I had to post his latest tale of adventure. Whenever you give yourself the gift of fitness the world becomes a giant toy chest of fun. Here's John's last day in the snow. Enjoy!

T. Horton

Spring has finally sprung. The leaves on the trees get fuller everyday, the flowers bloom in vibrant vivid colors, the birds sing in a dizzying cacophony signaling the progression of life and a new generation. Lovely.

With all this drama and vitality, why am I so down. The list is surprisingly long. I hate the growing lawn that needs to be mowed. I hate the early sun rise that breaks my slumber before its done. I deplore the warm weather baking my brains and driving me to an uncomfortable sweat with any sustained effort. And those rat bastard birds are making way too much noise!

I miss my love. And because of the bounty of the past solstice, there have been opportunities. I squandered many of these opportunities early in spring. After Black Sunday, when Schweitzer closed for the season (April 6), another local hill - Silver Mountain, remained opened on Saturdays for as many weeks as the conditions held; provided they had at least 1,000 skiers. A reasonable and gratifying policy. Unfortunately, all my capital (moral, monetary and otherwise) had long been spent on the addiction, and it was time to face the long list of responsibilities that life requires of me.

My boss - always relieved when ski season ends - loaded me up with work. My son plays lacrosse which requires traveling across the northwest on Saturdays and Sundays. My wife blessfully waited for her required medical attention (nothing serious) until after ski season. So in April I was Mr. Mom, Mr. Dad, Mr. Nurse, and Mr. Chauffeur. Meanwhile, it was snowing throughout the month. Many mornings I would wake to accumulations of several inches, feel the twinge in my heart and realize it was over. This bounty would go unclaimed by me.

After a few weeks in May, my grieving abated and I rationalized enough to alter my reality. After all it had been a great season and I had many days of glory and joy (61 for you counters). Besides, the skiing probably wasn't that great. By mid May I had emotionally moved on by focusing on other things - an essential survival mechanism for any junkie. Then one day last week in casual conversation, my wife mentioned to someone she was speaking with that Silver Mt was still opened. My jaw dropped open. "Still?" I interjected, stunned by the news. "You mean they are still open...."

In the next few days I tracked the weather every few hours - would Saturday be too hot or too wet. My mood swung wildly from excited to tentative. Surprisingly, I found a thousand reasons not to go. Poor conditions, waste of money, my stuff is put away - on and on. Finally, Friday night I was committed - I was going skiing!!

I woke at the crack of dawn to a light rain and thought it might be snow on the mountain. Already, my mood turned optimistic from a day earlier. Two hours later I was on the Gondola still worried about the day. The weather was overcast - not too much radiation from the Evil Yellow Disk in the Sky. The snow was mushy, heavy mashed potatoes. The rills on the snow showed stark evidence of the recent rain. The surface was dark and dirty, covered with the debris (twigs, cones, bark) from a long hard winter. This detritus was the accumulated remains of a seasons worth of storms revealed for the first time in months by the retreating snow pack, as the pages in the seasons history continue to turn, nearing its epic conclusion.

My first few runs were slow and tentative, the mushy surface and poor tuning of my skis played havoc with my technique. The day progressed run after run through the mush without much passion. Then something funny happened. It started to rain, just lightly at first, then getting a little harder. I thought "Well, that's it. Fun while it lasted." But instead it triggered something inside me, like a bright light suddenly illuminating a deep, dark space.

I unloaded the chair, cranked the tunes, and put my skis on edge. Suddenly, I was flying, carving through the dirty mush like it was virgin POW. With my new found speed and technique, I was able to gain air off bumps just like Stan. I was moving into full aggro mode now. I started to look for the goods like a hungry predator, and found some ancient cornices to get my blood going. Through the rain I heard something strange but oddly familiar. It was a guttural laugh and it came from deep inside me. I hadn't heard that sound or felt that feeling in a long time. I was now back where I belong, moving seamlessly from edge to edge, flowing easily over the terrain. I was skiing.

I wanted more of a challenge and started to explore the deeper woods. It was a little tricky because the surface was riddled with debris and the tree wells were opening into huge cavities with only narrow precipitous passages in between. I flew at reckless speed into a tight treed area and found spaces large enough for only one ski. With no time to stop, I improvised, loaded one ski, picked up the other and shot the gap. Soon I was doing it everywhere, flirting with the abyss on both sides and dodging obstacles left and right.

At the bottom, all I could do was laugh. This was true adventure skiing, using creativity and reaction to move without hesitation through sketchy and treacherous conditions. In my exploring, I launched off a blind cat track and at lift off, realized I would land in exposed dirt and rock. I quickly lowered the landing gear, got the last scrap of snow and lifted again slightly, just clearing the rocks underneath me with a barely audible scrape, but no loss in speed. I never even slowed down to gather my senses. I just laughed. Deeply.

Suddenly, I realized that this is not normal. This is maniacal. This is sickness. This is f**king fun!! I kept going till they roped off all my routes and closed the lifts. Once again, I was the last one skiing, and the lifties cheered me on, laughing at the lunatic. On my way to the car, the rain lifted, the sun peered out and brightened the sky.

Starving by now, I changed into shorts and went in for some food. The village was full of people milling about and buzzing with activity. There had been a bike rally in the valley and the resort had just opened up a new water park. As I ordered lunch, the woman asked me about my day - did I like the bike ride?, how was the water park?...I just smiled and said "Ma'am, I was skiing."

Time

2008-05-30T10:13:00.001-07:00

Where has the time gone? "I don’t have the time." "There are not enough hours in the day." If we all had a dime for every comment we have made in our lives about time, we would be rich, and we would also have a-heck-of-a-lot more time. Time is a tricky topic. So many of us look for more in our daily lives and never find it; the mother with children who can’t seem to find the time to exercise; the person who, after a long day of hard work just wants to relax and not think about anything, and then wonders why nothing gets done. We all have the same 24 hours and none of us knows exactly how much time we'll have on this planet, so using time wisely is essential for a happy and joyful existence. Sometimes it's a good idea to take the time to figure out if your choices make for a happy & healthy life. When you're looking for solutions to help solve problems it hard sometimes to know if you're being sold a bill of goods. We don't have the time (or make the time) to clearly learn and understand the concepts and philosophies that can help make our lives better. When it comes to our health and fitness for example, the common belief is that you must eat measured amounts of healthy food and exercise regularly. Pretty simple, yet most people don't do it. Too hard, too complicated, no time. Because we're not willing to really understand the process of change, we take the lazy man's way out and buy pills, potions and gimmicks to solve our problems. A vicious cycle where somebody else is making a dollar and you're getting fooled again.

We all possess the power to use the time we are given as efficiently or inefficiently as we choose, and since we're all on the same playing field as far as time goes, why do some accomplish so much and others so little? It’s pretty simple actually, but some of us forget the process sometimes. Decide what you want, decide what you need to do, and organize those tasks or chores accordingly. (I told you it was simple…) For instance, I don't miss my workouts because they are my top priority. They make me feel good, it’s a chance to hang out with friends and since it’s something I love, it makes it fun too. It’s why I designed my programs to be somewhat pre-organized, to make it as easy as possible for you to reach your own fitness goals, all you have to do is show up. If you fill your life with the things that matter, whether it be in your goals for fitness, work, personal, whichever, you will be actively involved in your life and your day will be filled with worthwhile activities. The thought of taking an hour out of your day to exercise is overwhelming to many people. "I don't have the time (or desire) for that!" The science of exercise physiology has shown that 3 ten minute workouts spread throughout the day is just as effective as routines lasting an hour. If you believe that Power90 and P90X routines are too time consuming then fine; now you have no more excuses. Ten Minute Trainer is the fitness time crunch solution. This program was designed to allow everyone to make the time for exercise and good health. I want you to organize, categorize and prioritize your choices in life. Take the time to map out the hours, days, weeks, and years you are blessed with, and I guarantee you will never run out of time again.

Kitchen Makeover

2008-05-24T11:26:00.000-07:00

5 Steps to a Healthier Kitchen & Healthier Life.

We’ve all heard of face makeovers, home makeovers and clothing makeovers,
but a kitchen makeover?? You got it!! Spring is the best time to start anew,
clean our cupboards, clean our bodies & clean our closets…so let’s start in
the kitchen and jump-start your health and wellness for a fabulous feel-good
summer!! First step is to open your kitchen cupboards. Are they loaded with
primarily processed, canned and boxed food? Most of this food is void of any
nutritional value and is not good for us. Yet we’ve become so attached to
our favorite cereal or favorite loaf of bread that we have a difficult time
giving it up. The good news is that there are many alternatives available
today to create a healthier, more nutritious way of eating. Below are some
steps to help you makeover your kitchen into a smorgasbord of healthy, tasty
foods!

1. Whole Grain Products – Ditch those white flour products and look for
breads, pastas & even cookies made from whole wheat, whole grain or even
better, sprouted grain flours. Make sure your labels say, “whole wheat” and
not “enriched wheat” or “wheat flour” which are both just “fancy” names for
white flour. White flour is void of nutritional content and fiber. It causes
an extreme rush of insulin in the body, which in turn results in the well
familiar afternoon slump. The complex carbohydrates & fiber in sprouted &
whole grain flours will give you staying power and an even flow of energy
throughout the day. Your cravings for sugar will begin to wane and you will
have more energy!

1. Vegetables – Do you get your daily servings of veggies out of a can or a
box that comes in the freezer section of your grocery store?? Most canned
vegetables are void of their nutritional value due to over processing. If
you are unable to buy fresh veggies, go with frozen over canned. Fresh and
organic is the best choice, but frozen will do. Stock up on plenty of dark
leafy greens, which are rich in minerals, micronutrients, vitamins & iron.
Try out some curly leaf kale or sauté up some Swiss chard with garlic and
olive oil. Your taste buds and your body will thank you!

1. Dairy Alternatives - Look for cheeses made from Sheep or Goat milk,
which are easier to digest than Cow’s milk cheese. Even people who claim to
be lactose intolerant can usually handle these types of cheeses. Goat’s milk
Feta adds a zesty tang to salads and whole grain pasta dishes! Remember to
use cheese in moderation, as it is high in saturated fat. For all you milk
lovers, try these tasty alternatives available at most grocery stores in the
specialty foods section: rice milk, almond milk & even hemp milk which is
great on whole grain cereal with some freshly sliced strawberries!

1. Complex Carbohydrates (Grains & Vegetables) – Ban the white rice and
indulge in brown rice, wild rice, buckwheat, quinoa and the many other
grains available today. Eat plenty of beans (preferably freshly cooked from
dried beans), grains & vegetables together to give you a well-rounded
spectrum of complex carbs & protein. Sweet potatoes with Black beans are a
great source for this and they’re yummy too! Top with a little organic
butter or some cinnamon & nutmeg for a dessert like side dish.

1. Healthy Fats – Olive Oil, Coconut Oil, Peanut Oil & Almond Oil are a few
examples of healthy fats that are fantastic for the body in moderate
amounts. All of these oils are good to cook with and are stable under high
heat. Get rid of those highly processed margarines, shortening or any other
product containing trans-fatty acids.

Remember that taking small steps toward your health is better than no steps
at all. Start by clearing out the white flour & sugar products and replace
them with the healthier whole grain alternatives. Try these alternatives for
a couple weeks and feel the difference they make in your energy, well-being
and mood. Makeovers are sometimes hard to maintain, but if you take baby
steps, you will learn to change your eating habits into a healthier eating
lifestyle that will stay with you for a long time to come.

Pillow Talk ~ 9 Steps to Better Sleep

2008-05-18T20:43:00.000-07:00

In 1965, a 17 year-old college student tried to set a world record for staying awake. During 264 hours and 12 minutes this record-seeker managed to stay awake (that's just over 11 days straight, by the way) he experienced the following symptoms: visual and auditory hallucinations, increased heart rate, low blood pressure, and psychosis. Luckily, he managed to make a full recovery after sleeping hard for 14 hours and 40 minutes.

The amount and quality of sleep we get each night has a significant influence on the way we feel and perform during our waking hours. Inadequate rest reduces our ability to remember, concentrate, plan, make decisions, and do math. Too little sleep also results in drowsiness and reduced physical performance, which makes us more prone to injuries, including motor-vehicle accidents. On the other hand, sleeping deeply at night allows the release of growth hormones, efficient cell growth and repair, and helps us be at our best to engage with others, both emotionally and socially during the day.

A lot of people who have difficulty falling or staying asleep turn to medication for help. If this is a problem for you, the following are 9 steps you can take to help ensure a good night's sleep without a prescription:

1. Limit the use of your bedroom.

Your bedroom should be reserved for sleep and sex. Keep office work and other stressful and stimulating activities outside the bedroom. That includes TV and other entertainment media. The idea is to not associate stress or any unnecessary stimulation with your bedroom. By doing this, you will condition your body to relax and anticipate sleep (and little else) when you enter your bedroom at night.

2. Be consistent with sleep and wake times.

Go to sleep and get up around the same time each morning and night. This will condition your body to fall into a routine of sleep and wakefulness. This works best if you can keep the same routine every day of the week, meaning don't go to bed and rise too much later on the weekends than you do during the work week.

3. Avoid nicotine, caffeine, sugar, and alcohol close to bedtime.

Nicotine, caffeine, sugar are stimulats that cause you to sleep lightly and wake up earlier than you need to because of withdrawal. Common sources of caffeine are coffee, soft drinks, non-herbal teas, and some over-the-counter and prescription medications. Alcohol prevents deep sleep and interferes with REM-stage sleep, the stage of sleep that stimulates the learning centers of the brain.

4. Sleep in complete darkness.

Melatonin is a hormone that initiates our desire to sleep and affects the depth of sleep we achieve. Darkness stimulates melatonin production while light inhibits it. The darker it is in your room during sleep time, the better your melatonin production, and the better the quality of your sleep. Even a dim light from a night or hall light can disrupt your sleep cycle and prevent you from getting deep sleep.

5. Exercise regularly.

Just another benefit from working out with your old pal Tony. Exercising at least 30 minutes a day promotes a greater need for deep sleep and decreases stress. Do not exercise close to your bedtime, because exercise is stimulating and can create difficulties in falling asleep. Ideally, you don't want to exercise vigorously within 3 hours of your bedtime, so when you bring it, bring it early.

6. Make sure you have a comfortable mattress.

Invest in a mattress that you feel comfortable sleeping on. As simple as that sounds, there are way too many people who aren't sleeping well simply because they're on a mattress that's too hard, too soft, or just not supportive enough.

7. Claim your bed space.

Don't share your bed with someone who crowds your space or moves around so much that you have difficulty falling or staying asleep. This includes your partner, children, and pets. If you share a bed with your partner and/or children and find it crowded, consider investing in a bigger bed, push two beds together, or try sleeping with separate blankets. For some of us, this one may be easier said than done, but it is important, so I had to tell ya.

8. Get up if you can't sleep.

If you can't fall asleep after 15 minutes, get up and do something else (relaxing and not involving bright light) in another room. Thinking about your inability to sleep will contribute to your inability to sleep, which creates a vicious cycle. Reading and listening to music can be good activities. Watching TV or surfing the net however, may keep you up longer.

9. Figure out how much sleep you need.

Not everyone needs exactly the same amount of sleep to function well. To determine how long you need to sleep, choose a day when you don't have early commitments and sleep until you wake up on your own (without an alarm, loud noises, or other external motivation). Note when you went to bed and when you woke up. This exercise will determine the optimal amount of sleep for you.

Do Fish Oils Prevent Alzheimer's Disease?

2008-05-13T14:55:00.000-07:00

If a drug company announced that a new drug reduced the incidence of Alzheimer's disease by 60% in a large, impressive study, the news would fill newspaper headlines and be the talk of many a cable news and daytime talk show for weeks. But what if this remarkable discovery wasn't a new drug, but a natural substance from which the pharmaceutical companies don't stand to make any profit (and therefore have no incentive to promote) - would it get the same attention?

That would be a no. A growing number of studies are showing that fish oils (omega-3 fatty acids) can help treat mild Alzheimer's disease and may even prevent Alzheimer's from developing in the first place. One of the most impressive prospective studies on this topic followed 815 older people over 4 years. By following people before any illness had developed, researchers were able to identify factors associated with Alzheimer's disease development in some participants. One of the most compelling findings of this study found that participants who consumed fish at least once per week or more had 60% less risk of Alzheimer's disease compared with those who rarely or never ate fish. For those who ate the most fish, the reduction of developing Alzheimer's was even greater, at 70 percent. This positive result was also correlated with people who took omega-3 fatty acids as a supplement, particularly DHA (docosahexaenoic acid), which is a component of fish oils and a major component of human brain tissue.

Since the mid 1990's a number of studies in the U.S. and abroad have found similar findings. In a 7-year study of 1674 people over age 67 conducted in 2002, participants whose diet had the greatest consumption of fish also had the lowest incidence of dementia. A 2006 study found that taking fish oil supplements can slow cognitive decline in people with mild Alzheimer's disease. No matter the study, the same essential findings were consistent in each one. The more fish people ate (or omega-3 fatty acids they consumed), the less likely they were to develop dementia, including Alzheimer's disease. It is believed that fish is beneficial because omega-3 fatty acids reduce inflammation in the brain and assist the regeneration of nerve cells. The evidence is not complete, but it is promising, more promising than many of the drugs that are prescribed by doctors every day.

Experts believed that much of the degeneration of aging is due to chronic inflammation. The anti-inflammatory effect of fish oils or other forms of omega-3 fatty acids has been proven in studies of people with inflammatory disorders like rheumatoid and osteoarthritis. There are other reasons to get enough fish oils in your diet. Fish oils can reduce the risk of sudden cardiac death by 40%-80%. Fish oils are also shown to improve glucose metabolism, improve vascular flexibility, reduce blood pressure, and may even help prevent some cancers. One important note of caution: Fish oils also have antithrombotic effects, that is, they cause a slight thinning of the blood. If you have a bleeding disorders or take Coumadin (warfarin) or other blood thinners (even low dose aspirin), check with your doctor before taking fish oils.

Laugh!

2008-05-10T15:02:00.000-07:00

So a duck and a lawyer walk into a bar… did you know there is actually a scientific name for the study of laughter? Gelotology. Laughter is such an important part of our everyday life it can actually make us healthier. Smiling and laughter release all kinds of good chemicals and hormones in our bodies, the physiological and psychological effects are well documented, and lets face it, laughing at a good joke or situation funny or not, just plain old makes us feel better. But how does it work? And how can we use it to make our lives a healthier and happier place to be?

We actually get exercise when we laugh or smile. Yes it takes fewer muscles to laugh or smile than it does to frown, but it’s much more fun, so for once I’m telling you to exercise less, smile or laugh more and you’ll be healthier. Laughter is such an important part of my life I make an effort to surround myself with friends who make me laugh.

Research shows that laughter actually protects the heart, they don’t know exactly why, but studies show that when stressed our endothelium, which is the protective layer in our blood vessels decreases allowing cholesterol to build up in our arteries. Heartfelt laughter can lower the serum cortisol released during the stress response and can therefore lower our risk of hardening of the arteries. It has also been linked to lowering blood sugar levels in people with diabetes; it increases antibodies and killer cells in our bloodstream thus helping us to fight off disease; it increases blood flow; and, get this, laughing 100 times equals the same aerobic output as 10 minutes on a rowing machine or treadmill.

So how do we use laughter in our daily lives? How do we turn around the tide of negativity and stress that is so often the bulk of our day? We simply make a choice. Decide in your head you are going to seek out the positive, the humor in any given situation. Not that all situations warrant laughter or smiling, I don’t want anyone to get punched…but, the next time you see another person, anywhere, smile at them. Not only will you feel better, they will too, and it’s fun to watch people’s reactions. Flood your mind with thoughts that make you smile, a good joke, a friend you haven’t seen in a while, a great trip you once took, a goal you reached or are going to conquer, anything positive that will bring a smile to your face or make you laugh and that’s half the battle, the body naturally takes over from there. When confronted with a stressful situation, smiling actually reverses the chemical response in your body and chances are if you smile the situation will be diffused before you can even think about stressing.

In every aspect of your daily life and interactions with others, a smile goes a long way in getting people to do things you may need or want. The next time you get ready to work out, put a smile on your face and think how great it will be, not what a burden. We do have a conscience choice over the emotions we choose to allow to flood our bodies. Laughter and smiling is a natural physical response to those emotions, and now that you know it can actually make you feel better and live a longer, healthier life, well, there’s no other choice. Laughter really is the best medicine.

Getting The Most From Your Fruits and Veggies

2008-05-06T12:40:00.000-07:00

Nothing beats fresh fruits and vegetables. How many times have you heard me say that? After all, they come packed with vitamins, minerals, and phytochemicals. Or do they? As it turns out, that might depend on how you treat them. What happens to our produce pals between the time they’re picked and swallowed can have a real effect on what you get out of them.

Does microwaving really zap away the vitamins and minerals? Is it better to buy fresh instead of frozen? And is your body able to absorb all the good-for-you nutrition anyway?

It's true that fresh fruits and vegetables tend to taste better and have more nutritional value than frozen or canned. But that's not always the case.

Fresh is best when it really is farm-fresh and ripe. However, the commercial produce you get from the grocery store has probably been picked early, before its nutritional peak, to avoid spoilage between the farm and the shelf. And the longer they sit on the shelf -- during transport, in the supermarket, and in your fridge -- the fewer nutrients they have left to pass on to you.

On the other hand, fruits and vegetables intended for freezing are usually picked closer to the peak of ripeness and are flash-frozen immediately after harvest. The process of freezinig does tend to deplete some nutrients, but it locks in the rest for up to 12 months. So that means that often, frozen fruits and veggies may actually have more vitamins and minerals than what you buy fresh from the produce aisle and eat later the same day.

To help retain the highest levels of vitamin C, don't thaw frozen veggies before cooking. Studies show that vegetables cooked directly from frozen retain more vitamin C than vegetables that are thawed first. To get the most nutrient-rich fresh fruits and veggies, buy locally grown produce in season and eat within a few days of purchase.

Although some studies suggest the microwave is to blame for sucking nutrients out of your food, others point a finger at the water in which they are cooked. For most fruits and vegetables, any type of cooking lowers the nutrient content. So for now, a good rule of thumb is: less is more. The only exception is red tomatoes. Cooking them actually increases their levels of lycopene. Lycopene is an antioxidant thought to help prevent heart disease, vision loss, and some types of cancer.

For the rest, eat fresh, raw and leave the skins on whenever possible. Most fruits and vegetables carry most of their antioxidants in their skins. Just wash well before eating and go organic whenever possible. When you do cook, lightly steaming your vegetables instead of boiling, sautéing, or roasting will keep the greatest concentration of nutrients. And if you prefer to blanch your veggies, dip them in boiling water for the least amount of time possible.

Last but not least, dip your veggies in a little cold pressed olive oil to help your body absorb the vitamins and minerals even better.

Skipping Meals

2008-05-04T23:06:00.000-07:00

When a person doesn’t eat, their metabolism slows down and goes into “starvation” mode. It holds onto any calorie it gets and stops burning fat too. That’s why eating Breakfast is SO important..it starts the “fire burnin”. When your body goes into starvation mode, once a person starts eating again, the weight will pile on cause the body wants to hold onto whatever it can. Bringing fruit to work is a great idea. Even if it's a healthy AM "to-go" snack when you're “on the go” all the time. The bottom line for most people (there are rare exceptions) is that most of us need to eat 5 to 6 times throughout the day. The meals need to be small and loaded with fruits, veggies, whole grains, lean protein and healthy fats. If you continue to skip meals, your body and mind won't have enough fuel to get-the-most out of the workouts. The wrong kind of fuel and no fuel at all makes it harder to build muscle, and may also cause connective tissue, joints and ligaments to become weak and brittle. The idea behind eating healthy food often throughout the day is to assist in burning excess fat properly, build muscle (which helps in the fat burning process) and protect skin, bones, connective tissue, ligaments and joints. Don't play Russian Roulette with your health, body and mind by skipping meals. You'll pay a price sooner or later. Your body does NOT run on exercise, it runs on healthy FOOD and proper supplementation.

Committed Delegates

2008-05-03T11:34:00.000-07:00

This health and fitness thing is one of America's biggest conundrums. We all say we want it, most of us could easily figure out how to get it, yet very few of us (people in this country) can live it. Especially in the long term. We're all very aware that choosing healthy food and exercise will improve our lives in hundreds of ways. Yet the daily battle continues for most of us. How do we make it automatic like sleep, eating and breathing? We can't. It's like work or traffic or family issues. It takes time, practice and patience. Super wealthy people get that way because they want it... badly. Achieving wealth, fitness, or even true happiness requires courage, determination and the willingness to fail often and being perfectly okay with that. Eating, sleeping and breathing is easy. Everybody's managing to do it. Healthy and fit people are rare these days because a vast majority of them don't have the right tools. No-one in this community has that excuse. You have the tools. Now you need to decide if using them every day is worth it. Time, practice, patience, a plan and staying accountable is how you'll get it done.

T. Hortonhead

Buzz Kill

2008-04-27T16:58:00.000-07:00

Over the course of the last ten years I've been slowly cutting back on my alcohol consumption. I've never been a big drinker, and even in college I limited my beer intake to weekends only. I used to drink for the usual reasons. I enjoyed the buzz, it helped me relax, it gave me courage when I needed it and it allowed me to escape from the "real world" for a little while. As health and fitness became more important in my life I began to notice that the buzz and escape just wasn't necessary any more. I had a party at my house last night and I drank non-alcoholic herbal punch mixed with Pellegrino all night. I'm not here to tell you that you have to stop drinking alcohol altogether, I just want you to look at why you drink and what the consequences are.

Exercise is my buzz. Being ripped and strong gives me my courage. Cardiovascular exercise brings peace of mind and relaxation. I don't need some elixir or potion to escape anymore. If there's something amiss in my world I get busy conquering it, not escaping from it.

Here’s some interesting information to help you understand how powerful a drug alcohol is. You make your own conclusions/decisions, I've made mine.

According to the CDC: ( sourced directly from CDC.org)

There are approximately 75,000 deaths attributable to excessive alcohol use each year in the United States. This makes excessive alcohol use the 3rd leading lifestyle-related cause of death for the nation. In the single year 2003, there were over 2 million hospitalizations and over 4 million emergency room visits for alcohol-related conditions.

Over time, excessive alcohol use can lead to the development of chronic diseases, neurological impairments and social problems. These include but are not limited to:

* Neurological problems including dementia, stroke and neuropathy.

* Cardiovascular problems including myocardial infarction, cardiomyopathy, atrial fibrillation and hypertension.

* Psychiatric problems including depression, suicide and anxiety.

* Social problems including unemployment, lost productivity and family problems.

* Cancer of the mouth, throat, esophagus, liver, prostate and breast for women. In general, the risk of cancer increases with increasing amounts of alcohol.

* Liver diseases including:

o Alcoholic hepatitis is inflammation of the liver which can progress to cirrhosis.

o Cirrhosis is scarring of the liver that prevents this vital organ from functioning properly. This condition often leads to complete liver failure, and it is among the 15 leading causes of all death in the United States.

o Alcohol use by those with Hepatitis C virus (HCV) can cause the infection to worsen. Alcohol may also interfere with the medications used to treat HCV.

* Other gastrointestinal problems including pancreatitis and gastritis.

MADD reports:

In 2006, an estimated 17,602 people died in alcohol-related traffic crashes—an average of one every 30 minutes. These deaths constitute 41 percent of the 42,642 total traffic fatalities. Of these, an estimated 13,470 involved a driver with an illegal BAC (.08 or greater).

How much is excessive drinking?

Each country has a model or limit, either per day/week or both. The US has broken those limits into categories for men and women, but also makes recommendations for the elderly, young and those who fall into specific emotional or physiological categories. A “drink” is: One 12 ounce beer = 5 ounce glass of wine = 1 1⁄2 shots of 80 proof liquor.

USA: (for men) 4/day; 14/week (@14g = 56g/day, 196g/week) daily USA: (for women) 3/day; 7/week (@14g = 42g/day, 98g/week)

Daily consumption should not exceed 1/7 of the weekly maximum.

Obviously, governmental limits are for reference only. Each person is affected differently by alcohol depending on a wide variety of factors; each person must therefore take the responsibility to find out how alcohol affects them and what their personal limits are.

Misconceptions:

Alcohol is a stimulant. Alcohol, specifically ethanol, is a potent central nervous system depressant. Initially, alcohol can excite certain receptors in the body that react to euphoria, but if consumption continues, it ultimately has a depressive effect.

Alcohol is fattening. Studies are inconclusive at best, but alcohol itself contains only 7 calories per gram. Some studies show actual weight loss due to increased metabolism while drinking, while others show increased weight gain due to carbohydrate consumption.

Alcohol can be good for me. (Red wine argument) Alcohol should never be used to enhance a “healthy diet.”

"I’ve only had one drink. I can drive!" Basically all law enforcement recommends “if you drink, do not drive” Everyone reacts to alcohol consumption differently based on how much one has to eat, how fast one consumes the alcohol, how much you weigh and your tolerance to alcohol. There is no way to diminish the effects of alcohol except time. Coffee, water, juice etc. does NOT speed up the process; you simply become a well hydrated drunk.

College students spend more on alcohol than on textbooks. In California, it is estimated that one drunk driving arrest can cost the offender up to $10,000. Not to mention the danger and potential consequences of driving drunk. Job loss, productivity loss, property damage, fines etc. is estimated in the millions every year.

Can alcohol still be a part of your healthy life? It depends you. Does each of us need to give it the respect and consideration it deserves? Definitely! When we reach for a drink we're not thinking about statistics because in that moment we want to relax, escape, have fun, etc., etc. It can be fun in moderation, and disastrous otherwise.

Simple test: The next time you have a hang over, consider the damage you have done to your body - it hurts for a reason - then think harder about your specific drinking habits and adjust those habits accordingly. Hell, I'm not a complete bore. I still occasionally enjoy that ice cold beer with a home made plate of pasta and marinara sauce.

Shifting the Grid System

2008-04-12T16:24:00.000-07:00

It's been a busy few months for me in BeachBody Land. We had our big MDB event in Anaheim, then straight to Maui to celebrate the top Team BeachBody coaches. Next was Philadelphia for our amazing sell-out debut of P90X on QVC. Most recently I was in Washington DC for our first ever Fitness Camp in that city, and a trip back to the city of brotherly love to meet with some of the players and coaches of the Philadelphia Eagles who are using P90X in the off-season. At each and every event I found people of all shapes, sizes, ages and athletic ability using P90X. How could this be? The popularity of this program has astonished me and everyone else at Beachbody. P90X was a niche product for Power 90 and Master Series graduates and for folks tired of wasting their money on gym memberships and expensive trainers. None of us ever thought it would get this huge. How are 62 year old grandparents and professional football players all getting results with a 90 day in-home extreme fitness program? It doesn't make sense when you first think about it. After the DC camp last week Mason Bendewald and I asked everyone what their "Ah-Ha" moment was. Seventy five percent said that they discovered that they were a lot tougher than they thought. This didn't surprise me because I hear that after every camp. Rick Burkholder, the Head Athletic Trainer for the Eagles was telling me that he and his players loved P90X because the eclectic combination of routines and exercises brought on plenty of "onset muscle soreness" but no joint and connective tissue pain and injury. The pace and speed of the weight baring routines forced users to keep keep the resistance low as they progressed through the program, for fear of burn-out and other side effects like vomiting. Ab-RipperX and the other calorie burning routines are atypical for football players so it forced them to use their muscles in new ways.

In the infomercial BeachBody President Jon Congdon talks about how the program keeps you "off balance" just enough so that you don't settle into a plateau. Most other programs stop working after awhile because the body falls into a pattern or grid. Once this happens the individual using said program has to start getting creative to break the grid. Shifting or breaking the grid is how you avoid plateaus and injuries. Most people aren't profession trainers or athletes so there's no way of knowing this, or even how to do it. The 12 different routines in P90X have a built in "Grid Shifting System" already. You don't need a Phd in exercise physiology to use P90X. All you need is a TV, DVD player, some weights or bands, a small space and a willingness and desire to find out what you're made of. A vast majority of the people using and sticking with P90X are learning that doing it "perfectly" is NOT the point. Not to say you can't become more efficient at using it over time (this is how you get stronger, more flexible and fitter) because each routine allows room for improvement. It's built-in design requires that you up the weight, increase your reps and range of motion. There's also a Lean, Classic and Doubles version to keep you on your toes round after 90 day round. Our good friend Mark Briggs (of P90X+ fame) is on his 13th round of P90X. This time he's rotating high rep-low weight/resistance days with higher weight/resistance low-rep days. Genius! P90X has been the number 1 infomercial in the country for weeks because the American public gets it. We are done being fooled and pandered to by companies that care more about their bottom line then your well-being. We understand and accept that the journey is long and sometimes hard, but worth it. The pendulum of laziness, depression, frustration and poor health is beginning to move in the direction of hope, happiness, clarity, purpose, fitness and good health. P90X is the tip of the spear for change and you're the people leading the charge.

More science regarding exercise and brain power

2008-04-10T11:57:00.000-07:00

from www.edweek.com

Exercise and Academic Success
April 10, 2008
Experience is the comb that nature gives us when we are bald.
Belgian Proverb
With schools in the United States cutting back on physical education in order to meet the goals of "No Child Left Behind", studies are starting to show that this is a move in the wrong direction. For example, a study involving 163 overweight children in Augusta, Georgia, reported in Education Week (February 13, 2008; www.edweek.org) supports the cognitive benefits of exercise:

"For that study, a cross-disciplinary research team randomly assigned children to one of three groups. One group received 20 minutes of physical activity every day after school. Another group got a 40-minute daily workout, and a third group got no special exercise sessions.

"After 14 weeks, the children who made the greatest improvement as measured by a standardized academic test and a test that measured their level of executive function — thinking processes that involve planning, organizing, abstract thought, or self-control — were those who spent 40 minutes a day playing tag and taking part in other active games designed by the researchers. The cognitive and academic gains for the 20-minute-a-day group were half as large."

The Last Man Sanding

2008-04-09T09:37:00.000-07:00

Crested Butte March 2008

This trip was, for me, a trial that tested my dedication mixed in equal parts with disappointment, despair, and profound joy. We arrived in Crested Butte to clear, sunny skies, huge mountain views and visions of epic steep and deep skiing. Steve and I roomed together and both of us arrived on Tuesday. We both had to leave home in the pre-dawn hours to make our flights but Steve arrived in time to get some afternoon skiing in, effectively poaching us all. We had a nice dinner and found that Tony would arrive late that night. He was kind enough to wake us up when he did. The game was on.

Day one was bright and sunny. The snow was relatively soft, but had definitely been affected by the sun. Steve provided his usual thorough tour of the mountain that included a short "hike" to the promised goods. The hike was really a long traverse through the woods on a sun-baked trail that we will hereafter refer to as the Trail of Tears, in deference to the suffering I endured. The surface along the trail varied from hard, grabby snow to mush, and it featured numerous compressions, sharp turns, and unexpected whoops. In addition, the aspect ensured that we experienced the full might of the sun, turning this seemingly harmless stretch into a steaming inferno, rife with hazards.

Intermittent along the Trail of Tears path were short steep climbs, that were navigated using a side stepping motion. Up we climbed, sideways, 8 vertical inches at a time. It was like taking a two-year old up the steps of the Empire State Building - the task before you looms large while the progress is measured in infinitesimal increments. Tedious seems the most apt description. Adding to the misery created by the poor unpredictable surface, tropical climatic conditions, and tedious progress was the elevation (over 12,000 feet), that could literally take your breath away.

At the top of the climb my well renowned patience had reached its limit. I was sweating profusely, had crashed numerous times, and wondered if the promise of epic skiing could possibly hold. In my own famously mature way I expressed myself with a round of verbal vitriol that would make a Riker’s inmate blush. I believe that the key, oft-repeated phrase was "F**k this Sh*t". My next move was equally distinguished; I proceeded to strip my clothing off down to my skivvies to cool down, both literally and figuratively. To aid in the process I added a "snow shower" to the routine, washing myself with the precious frozen fluid. My comrades patiently waited for me (no doubt laughing at the ridiculous juvenile scene), then we entered the bowl and shredded like the fiends we are. However, by the time we reached the base we were in full sun and again the heat was unmitigated. Again I had to strip down and take my frozen shower. Again the boys were patient with my particular peccadilloes.

By the afternoon Stan had arrived and the Fantastic Four were together again. All in all, we found some good snow and made the best of what we had. Tony was a star, regularly poaching my lines and beating me to the bottom. We skied the steep and the hard, the soft and the mushy. We attacked the most daring lines under the poorest of conditions. But after all we are old pros at this routine. All of our trips seem to start just like this.

The next day held the promise of snow, and sure enough the flakes started to drop, though with no real accumulation. Unfortunately, the wind also picked up and the Silver Queen lift was shut down all day, limiting our options. Also, the cold cloudy day turned yesterday’s mush into today’s hard pack. The snow was shiny, icy, and completely unforgiving. Each attempted turn was met with a withering chatter of edge steel on hard variable surfaces. Still, we persisted, though the day took its toll. By the afternoon, the sun was back out and we decided to end the day with some soft bump runs. Off we went flying through the bump field like madmen, in a kind of Chinese downhill. There were many good turns, some spectacular crashes, lots of incredible recoveries, and plenty of laughs. By last chair though, our group had been beaten up pretty well. There was soreness, fatigue and loose dental work.

Day three was bright, hot and sunny. The snow surface was as hard as ever and made for some very uncomfortable groomed sections that no edge could hold. No edge, that is, except for Stan’s edge. Stan proved to be a star in these conditions. He flew through hard bump sections, launching off the mogul tops and driving his tips into the next turn. It was an impressive show of strength and skill. Near the end of the day, as we scoped for a new line, Stan flung himself headlong into a steep section of trees. This was no marked run, or even a visible line, it was a cluster f**k. For reference, imagine skiing down a near vertical wall made of cinder block with numerous trees, rocks and irregular bumps so dense you could see no way to the bottom from the top. Stan hopped his way down, like a deranged billy goat while we watched in awe and sheepishly skied away, taking an easier line to the bottom. There could only be one name for this barely skiable line and that would have to be Pennington. I couldn’t help feeling that I might have followed him down that path on Day One when I was strong, but by now I was barely surviving the battering, chattering and skidding. My confidence was in danger and I feared a dramatic backslide was imminent.

In fact the team morale was rather mixed. Steve was enthusiastic as always, treasuring any day on skis with the boys as a sacred gift, regardless of the conditions. Besides, he is Mr. Smooth and never really struggles no matter how technical the line or how poor the conditions. Stan, being on fire, also had a great attitude willing to jump into anything, anytime, and shining like the star he is. Tony and I, however, were weaker links. The difficult conditions wore us down. After another climb up Trail of Tears (and the requisite stripping down and cursing), I felt bad for making everyone wait again and sensed some dissention in the group. It culminated in a stooge-like series of events. Tony had dropped a pole, so I tried to reach it and knock it towards him. As I maneuvered, my skis got caught up in Steve’s and I slid onto my backside as my right leg was pulled underneath. I felt my knee stretch beneath me to near the point of breaking. It was like the ubiquitous movie scene with the suspension bridge that gets overloaded. The rope supports start slowly tearing, strand by strand, as the hero looks on in horror. All I could think was that this was a miserable way to go down to injury. At least Theone got some air on her season-ending wreck. Fortunately, the pain quickly subsided and I was thankful for all the pre-hab work I had done in the off season. In gratitude, my next child will be named Plyo.

Tony and I shared a quick moment as we contemplated what else we could do. We could ski rock hard, no grip groomers, continue on the extreme path that was growing evermore dangerous, or we could quit. We rejoined the boys and had a quiet, somber lift ride to the top. We then finished the day with a solemn and completely sketchy descent down Banana Peel, in possibly the worst conditions I have ever skied. Avalanche debris would be an improvement over this.

At dinner that night Tony announced that he was going home early. He had many things to do and he had checked the forecast. The next day was supposed to be 43 degrees and raining. Rather than lose another day in his crazy-scheduled life, he decided to leave the following morning. Who could argue, the prospects looked bleak. Things could only get worse. I felt a tear in the group dynamic now accompanied by a sinking feeling. The adversity was taking its toll. I also worried about my skiing ability and wondered if I could rise to the challenges without completely losing my confidence.

That night a remarkable thing happened. Each night prior to this we would dine together and then get to bed to heal and prepare for the next day. This night was different. We had dinner but then went to Paul’s house in town for a get together. We had a bunch of laughs as Tony showed his incredible feats of strength and flexibility. The atmosphere was light, joyful, fun. It reminded me of earlier trips when we would spend each night hanging in the Peruvian or the Cliff Lodge, playing poker and name that tune. I went to bed that night laughing and appreciating the time we spend together by sharing the sport we all love, but also enjoying each other’s company. The group dynamic was revived, saved by ourselves.

The next morning brought an unexpected surprise. There was three inches of fluff on the ground and it was dumping hard. Tony was in a terrible spot; he had already changed his travel arrangements and now had to decide if it was worth changing them back to partake in the day. What would the day be like? Would it rain later, as predicted? Would the snow be chunky and hard underneath? In the end he decided to go and cut his already formidable losses. He was the first man down.

Steve, Stan and I ventured into the morning with renewed vigor. The mountain was empty and we found numerous untracked lines. My confidence was building as the snow conditions reverted back towards my favor. We hooked up with Todd, an employee of the resort who offered to be our guide. Our first run with him was a short hike near the Trail of Tears with two important differences. First, the fresh snow pack made the traverse easy, and second the falling snow made the tedious ascent exciting as we anticipated the reward. There would be no stripping down or cursing after this climb. The descent was pure butter; by far the best run of the trip. We floated through powder soft and light and the joy of the addiction slowly reasserted itself.

Stan had to leave just after noon for his four-hour drive back to Denver (in his stylie mini van). He showed a commendable level of responsibility by leaving in mid stream on a near epic day. I don’t know that I could have acted with the resolve he so bravely demonstrated. Nonetheless, he was the second man down.

Steve and I skied the rest of the day, racing for last chair only to be thwarted by mere minutes. It had snowed all day, accumulating over 6-inches and filling in our tracks as we shredded. We had a quiet dinner and reflected on our group, our lives, and our remarkable differences. We come from the corners of the country, with seemingly nothing in common but a love for skiing and a desire to excel and push ourselves to the limit. Somehow we get along famously, tolerate each other (OK you all tolerate me), and genuinely enjoy each other. It is remarkable and I feel lucky to share in the dynamic that makes the addiction so much more enjoyable.

Steve left at 5AM - third man down.

I woke to bright skies and light snow mixed with rain. I quickly got ready and braced for a dense, heavy snow pack fearing that the temperature had risen too high. I was pleasantly surprised to find 4-5 inches of new light fluff. The previous day was terrific but we had to be careful because the subsurface was hard underneath the fresh snow in most places. On this day there was no bottom. There was no chattering. There was no skidding or backsliding. I roamed all over the mountain shredding areas we had struggled with only days before. On this day, it was butter, smooth and easy. I launched all of the daunting rocks we had stayed away from earlier in the week. I reveled in my good fortune and felt my confidence grow with each huge turn, each drop, each high-speed descent.

At the end of the day I knew that there was one thing I had to do. I drifted over to Penningtons. I cranked up my music, and a song that fires me up came on. Blurry by Puddle of Mudd. It’s about resolving emotional confusion. I hopped up and down at the edge of the precipice as I mentally prepared for the drop and the terrifying "run" beneath me. My first turn was cautious, but as I felt the light snow give way, I looked farther down the hill. After a few more tight turns, I suddenly saw that there were no obstacles, there were only the openings between them. I felt the flow, the effortless drift from turn to turn; the feeling I live for had returned to me. I continued with precise turns and slithered down the wall as effortlessly as a snake moving through smooth desert sand. At the end of the pitch, I peeled off a huge arcing turn and glanced back up the hill. It was all so clear now - I was back.

I raced to the nearest cat track and gathered as much speed as I dared. I flew off the edge and launched upwards as high as I could go. I slowly brought my legs towards my chest, crossed my skis and drove my hands back towards the earth. In that instant, time froze. The moment lasted less than a second, but in that position I recalled the whole experience of the trip, not unlike your life passing before your eyes. I had gone from confident and unflappable to self-doubting and flirting with despair. At this moment I had come all the way back. The joy was fully regained, and in the next instant I alighted like a colorful mallard landing on a smooth clear pond.

I was the last man standing, and I wish you all could have been with me right then. Till next time my brothers. Remember you never get too old to ski, you get too old by not skiing.

The Raw Truth About Healthy Sushi

2008-03-31T13:43:00.000-07:00

Traditional Japanese sushi is a dieter's dream, thanks to its heart-friendly, low-fat ingredients. But this is America, and we like to supersize. What started out as truly lean cuisine now arrives on platters for one that could easily feed a family of four. Likewise, Japanese sushi kitchens don't use oil or mayo, but chances are your favorite sushi bar serves fried shrimp cooked in trans fats and spicy tuna full of mayo. What's a calorie-counting sushi lover to do? For starters, don't tackle a 20-piece sushi boat yourself! Next, get the skinny on the four fattest and leanest choices right here.

The Heavy Weights:
1. Tempura rolls: Any tempura dish is a big-time fat fest. A shrimp tempura roll, for example, can deliver 500 calories and 20 grams of fat, not to mention the boosted cholesterol from the breading and frying.

2. Spicy tuna and other mayo-based rolls: Before you order, ask if the minced fish is mixed with mayonnaise. If so, that delicate roll may harbor as many as 450 calories and 11 grams of fat.

3. Philadelphia rolls: Think they make those in

Japan

? Calories for a roll start at 300 and rise, depending on how much cream cheese is used. Here’s a hint: Two tablespoons of cream cheese add 10 grams of fat (6 saturated), and some recipes use four times that amount.

4. Dragon rolls and pretty much anything else made with eel and/or toro: Just 1 ounce of raw eel has 3 grams fat, and toro -- sliced from the fatty belly of tuna -- packs a shocking 7 grams per ounce. The fat is the heart-healthy omega-3 kind, so if eaten sparingly, an occasional indulgence may be okay.

The Lean and The Clean:
1. Assorted sashimi: Sashimi is sliced fish a la carte, and by omitting the rice, you save 30 calories per piece. Plus, by eating an assortment of fish -- white, red, oily -- You get the flavors and benefits of each. For instance, delicate white fish has fewer calories, while richer mackerel and salmon have more omega-3s.

2. Veggie rolls: Cucumber rolls and tangy pickled vegetable rolls are free of fat and provide a pleasantly crunchy contrast to the soft texture of fish sushi -- and at only about 150 calories a roll. For a vegetarian entree that packs heart-friendly fat as well as some iron and protein, try a shiitake, avocado, and pickled-ginger roll. Yummo! As a bonus, that little sheet of seaweed holding your roll together gives you calcium, vitamins C and K, and folate.

3. Edamame (soybeans): Okay, fine. They’re not actually sushi, but you will find them at any sushi bar and they’re great for you. Soybeans are full of fiber, folate, iron, and protein. Half a cup of steamed edamame has 127 calories and an amazing 11 grams of protein.

4. Tako (octopus) or ika (squid): Though they are high in cholesterol, both are even higher in protein, B vitamins, iron, selenium, and taurine, an amino acid that helps keep your arteries, heart, and eyes healthy. They contain almost no fat and only 25 calories an ounce.

There you have it -- sushi the way it ought to be: naturally healthy. Enjoy!

effective.

Kill A Cold

2008-03-16T21:41:00.000-07:00

I just got back from a 12 day BeachBody mega-trip. A few days in Anaheim California at the big money give-away, then off to Maui at the first ever coaches event and finishing up in Philadelphia at QVC. Planes, trains, automobiles

and plenty of contact with people, places and things during and between events. The miricle is that I arrived back home in LA, sleep deprived across 6 times zones without a cold or flu. Did I get lucky, or was it something I did, or better yet, didn't do? Back in the day, I'd walk to my mailbox and catch a cold. For a fit guy my immune system was weak as a kitten. I think the reason was was STRESS! Turns out fretting makes you sick even if you're eating well and exercising. At the ripe age of 49+ I'm finally learning to let go of the "catastrophizing." East coast Italian people like to worry. Ask my man Nick. I'm not Gandhi yet but I'm a hell of a lot better than I used to be. Travel always made me nervous, so constipation and a head cold were commonplace whenever I left my zip code for more than 24 hours. I honestly believe that I've survived this cold season (so far) because I'm rolling with the bunches more and letting go of the outcome on things.

This doesn't mean I'll never get a cold again, so I'm prepared to nip the next one in the bud. You know how it happens. All of a sudden you feel that scratch in your throat and your energy starts to go south. It's coming! You're in the early stages of a damn cold. Here's the crazy thing... catching a cold or flu once in a while can actually help you stay healthy over the long run, by ridding your body of its weakest cells. But maybe you’ve got other plans for the next few days. If you catch it in the beginning, here is how you can beat that cold before it wreaks havoc on your body, your mood, and your productivity:

As soon as you notice that sore, tickly feeling in your throat, break out the warm salt water and gargle deep. REALLY, just like mom said. Tilt your head back and gargle aggressively. You may even want to tap your throat with your fingers (in the “Adams apple” region) to encourage the warm salt water to trickle deeply into your throat. Do this several times in one sitting and repeat it as often as you can throughout the day. Yep. That’s all you have to do – if you catch it early enough, this simple technique can kill that cold. Viruses that cause colds and flus typically get caught in your tonsils and adenoids before they spread through the body. Warm salt water can actually remove viruses from the tonsils and adenoids that line the back of your throat. If you can knock them out before they get past your body’s first line of defense, the cold doesn’t get a chance to develop.

If you gargle your brains out and still end up developing a full-blown cold, take comfort in knowing that the virus and immune system are fast at work destroying your weakest cells. Rest, drink plenty of fluids, and blow your nose as often as it runs to help your body purge what it’s trying to get rid of. Take good care of your health and immune system by consistently making healthy diet and lifestyle choices, getting plenty of rest and dealing with stress. If you do, you can keep your cells strong enough to avoid getting infected by viruses in the first place.