Well today sucked…This is my first solid week of doing both insanity AND running so I’ve been extremely sore, especially yesterday. I made the BIG mistake of not stretching nearly enough and paid for it today. I went out to do my 4 miler, usually an easy run for me. I made it 2 miles. My quads had such an intense ache!!! Played it smart and cut the run in half. Tomorrow is a rest day and sunday is a scheduled 7 mile run. I am contemplating taking sunday off as well and doing the run on monday. We will see how I feel tomorrow. In the mean time, I am using a foam roller and stretching A LOT to get this junk loosened up. Crossing my fingers!

Sure enough. My hamstrings are sore as can be today! I decided to play it smart and take a rest day. Going to be doing lots of stretching throughout the day to get ready for the 4 miler tomorrow. Hopefully the weather won’t be too bad that way I can go for a quicker time!

My diet is 110% on target. The only bad thing I’ve eaten in 4 weeks is the chinese food I had last night. Although I did keep it as healthy as I could with a shrimp/chicken/veggie mix in a white wine sauce. Was delicious! My energy is amazing. I don’t have to be to work till 11:30 today so I set my alarm for 9 thinking I could sleep in. Nope. I woke up at 7am wide away! Haha, which I’m not complaining about. It feels fantastic to not need energy drinks or coffee to have the energy that I have naturally now!

Wow. So today was a 4 mile run. First time that I have run without having a rest day first. I did Insanity-Pure Cardio and Cardio Abs yesterday. Hamstrings are SOOORRRRE today. I thought my quads weren’t too bad till I hit the end of mile 1. The whole run was very difficult today because my quads were very achy from yesterdays workout ONTOP of the weather which was very cold, raining, and wind. First time running in the wind and it was definitely against me today!

I still managed to keep an 11 min pace which is a bit slower than my average but I did the best I could for what I had to work with! Tomorrow is another day of insanity but I have the feeling that I will be VERRRRY sore haha. Probably going to do upper body weight lifting so we will see! Thanks for reading and I’ll catch ya tomorrow!

Shoes are the key to an amazing run!!! I have never owned a pair of shoes that were over $50. The best pair I’ve had are my Nike Shox. I thought these shoes were amazing, and I still love them. BUT…I have always had aches and pains when I run especially in the quads and shins. I decided I needed to invest in some new shoes. After doing some research I found out they have RUNNING shoes! Shoes specially made just for running.

I had no idea that there were SO many different styles of shoes! Stability, control, support, cushioning, the list goes on and on. So I went into a local running store, The Portland Running Company, and got fitted. They had me run up and down a matt so they could watch my stride and how each foot lands. Turns out I have very low arches and am a severe over pronator(When the foot twists outwards and causes the arch to be over stretched).

After trying on a few different pairs of shoes and running in each one up and down that mat, I found the perfect pair. The Asics Evolution 5. It was like running on a cloud! This shoe is amazing. I have been running in these shoes for a week now and these have been the best runs of my life!

The 2 key parts of this shoe that make the biggest difference for me is the heel and the arch support. I have had heel pain for the past year because of my low arches. The heel on this shoe is more of a V shape rather than the typical U, meaning it cups the heel fairly tight and has lots of cushion underneath. I feel NO pain at all in my heals with these shoes. The 2nd part is the arch support. For those of us with low arches, when our foot strikes the ground, the arch collapses in order to absorb the impact. The support however, minimizes that impact by having a denser material underneath the arch to stop it from fully collapsing.

These shoes also have other key factors such as ACTUAL gel cushioning rather than air! Also the shoe has an outter lining that is VERY breathable and lightweight. Simply an amazing shoe and fantastic brand, Asics!

I highly recommend getting into a specialty running store, getting fitted, and making the investment in a GOOD pair of running shoes. The Asics Evolution 5 is perfect for anyone that over pronates or has low arches and needs that extra support.

You can see these shoes and my video review on www.Youtube.com/Betterlife90

Hey all! So the new year is finally here! As some of you may know, I am now a runner! A little history on my running….In highschool I would do a slow jog for 1-2 miles a few times a week. That was it. I stopped running once I graduated highschool because that is when life got in the way and I was lazy! So now that I have done p90x and insanity, my body can do WAY more than its ever been able to do!

A co-worker of mine, Ava, knew I was into fitness and always looking for a good challenge so she invited me to run a half marathon with her. Then I found out that is 13.1 miles!!! This was the perfect chance for me to have a solid goal so of course I accepted the challenge:)

I started running 3-4 weeks ago. Day 1 I decided to do a running “Fit test”, so I just went out and ran as far as I could. I walked a lot, way more than expected, but I managed to do 8 miles total. Now I knew what I had to train for. So from there I would run 2-3 times a week just to get in the groove of things.

Now that I know my limits, I know my pace, and I know what I want to achieve, I have put together a training schedule for myself. I got the nike plus sensor which tracks distance, time, and pace. The nike plus website has a coaching program so I am following that.

So here is my schedule. I run 3-4 times per week. Typically 2 shorter runs at 3-4 miles, and 1 longer run at 6-8 miles. Each week that long run will increase by 1 mile. To get my endurance and speedwork in, I am doing an insanity workout 2x per week. With all of that, every other day I am doing a pushups/pullups program!

Now the purpose of me posting all of this is because since I am bran new to running, I want to document it so I can look back a year from now and see how far I’ve come:) I also want to post updates every single day for those who are new to running so they can follow my progress!

This concludes it for today! Everyone take care and thank you all for your support and motivation!

My Experience with P90X

This P90X review is going to give you an overview on the entire program. I will have seperate articles that will go into depth with each workout. P90X was the very first workout program that I ever did. I started in September 2008 and finished in December 2008. I lost a total of 20lbs and 6 inches off the waist!

What is P90X?

P90X stands for Power 90 Xtreme. It is a 90 day fitness program that is based on muscle confusion. There are 12 intense workouts varying from strength training, yoga, and cardio. P90X is broken down into 3 phases. 1 month=1 phase. For the first month, a typical week will include 3 days of strength training, 2 days of cardio, and 1 day of yoga. At the end of each month there will be a rest week which will help your body recover. When the new month begins, this is where the muscle confusion takes place. There will be a new routine of workouts which will keep your body from having the plateau effect. P90X is a commitment. Both physically, and mentally. This program will require 6 days per week and about an hour each day. Because this program involves strength training, there will be some equipment needed.

Equipment

• Dumbells/Resistance Bands
• Yoga Matt
• Pull-up Bar
• Sweat Towel
• Water Bottle

The Nutrition Guide

Following the P90X Nutrition Plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the P90X routines, this 3-phase eating plan provides the perfect combination of foods to satisfy your body’s energy needs every step of the way.

P90X is not about quick fixes or miracle diets. It’s about selecting the healthy foods that you WANT to eat, and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise.

Identifying what, when, and how much to eat so you can lose fat and still get into incredible shape is the goal of this nutrition plan.

The fact is, you are capable of achieving awesome results if you follow this eating plan as designed. For many, this may be the toughest exercise—but it is absolutely essential to succeed in this program. Once you incorporate the principles of the P90X nutrition plan into your life, you will quickly begin to feel better, look better, and without a doubt perform better. You’ll also soon discover that your cravings for unhealthy foods will be greatly reduced.

Your commitment to getting in the best shape of your life depends on your willingness to adhere to the guidelines of this 3-phase eating approach. The fundamentals are simple and easy to follow. All you have to do is make the commitment to stick to the plan and give your body the high-octane fuel it needs to get to the finish line.

The Three Phases:

Phase 1: Fat Shredder

A high-protein-based diet designed to help you strengthen muscle while simultaneously and rapidly shedding fat from your body.

Phase 2: Energy Booster

A balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.

Phase 3: Endurance Maximizer

An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life!

Why Diet Matters

A large body of scientific evidence shows that diet and exercise work hand-in-hand to promote fitness and physical performance. One reason for this symbiotic relationship is the energy equation. When you expend more calories than you consume, you burn body fat (aka “stored energy”) and build lean body mass—but because you need energy to exercise, every calorie you eat must be of the highest quality to get you over the hump.

We all know that water is good for us, but often the reasons are a little fuzzy. And even if we know why we should drink water, it’s not a habit that many people form. But there are some very powerful reasons to drink lots of water every day, and forming the habit isn’t hard, with a little focus.

The thing about it is, we don’t often focus on this habit. We end up drinking coffee, and lots of soda, and alcohol, not to mention fruit juices and teas and milk and a bunch of other possibilities. Or just as often, we don’t drink enough fluids, and we become dehydrated — and that isn’t good for our health.

I’ve made drinking water a daily habit, although I will admit that a couple of years ago I was more likely to drink anything but water. Now I don’t drink anything but water, except for a cup of coffee in the morning and once in awhile a beer with dinner. I love it.

Here are 9 powerful reasons to drink water (with tips on how to form the water habit afterwards):

1. Weight loss. Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.
2. Heart healthy. Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
3. Energy. Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
4. Headache cure. Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.
5. Healthy skin. Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
6. Digestive problems. Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
7. Cleansing. Water is used by the body to help flush out toxins and waste products from the body.
8. Cancer risk. Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
9. Better exercise. Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.

How to form the water habit

So you’re convinced that water is healthier, but you’d like to know more about how to make drinking water a daily habit.

Here are some tips that have helped me:

• How much water? This is a debatable question. What’s clear is that the old recommendation of “eight 8-ounce glasses a day” isn’t right, for several reasons: that amount includes all dietary water intake, including food and non-water beverages; it also ignores a person’s body weight, which is an important factor in figuring the amount; it also varies if you are sick or exercise. It’s also not good to just drink when you’re thirsty — you’re already dehydrated by then. Best is to form a routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and be sure to drink before, during and after exercise. Try to generally keep yourself from getting thirsty.
• Carry a bottle. A lot of people find it useful to get a big plastic drinking bottle, fill it with water, and carry it around with them all day. I like to keep a glass of water at my desk, and I drink from it all day long. When it’s empty, I fill it up again, and keep drinking.
• Set a reminder. Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don’t forget to drink water.
• Substitute water. If you would normally get a soda, or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of alcohol at social functions.
• Filter. Instead of spending a fortune on bottled water, invest in a filter for your home faucet. It’ll make tap water taste like bottled, at a fraction of the price.
• Exercise. Exercising can help make you want to drink water more. It’s not necessary to drink sports drinks like Gatorade when you exercise, unless you are doing it for more than an hour. Just drink water. If you’re going to exercise, be sure to drink water a couple hours ahead of time, so that it will get through your system in time, and again, drink during and after exercise as well.

The word “diet” tends to scare most people. Being on a clean deit is nothing to be ashamed of! It just shows that you are taking action and being disciplined. Along with a clean diet, exercise is going to be the best way to accomplish your weightloss goals! These are a few tips that will help with keeping a clean diet, losing a few pounds, and staying accountable.

What is a “Clean” diet?

A clean diet basically means that anything you eat is a healthy food. No burgers, pizza, junk food, sodas, etc. Basically, if you know its bad for you, don’t eat it. A clean diet consists of fruits, veggies, lean protein, whole wheat/grains, and healthy fats(omega 3′s).

Water, Water, Water!

I can’t stress enough the importance of water. On a typical day, our body will require about 8 glasses of water to maintain healthy weightloss, heatlhy skin, proper digestion, as well as increase energy. For those who are very active with either their job or exercise routine, the demand for water is increased. This is when I would recommend anywhere from 10-15 glasses per day.

Cheat!

Yes, thats right, cheat! We all have those cravings and foods that are extremely hard to let go. A cheat day once a week is going to help curve those cravings as well as boost metabolism. When you feed your body something that isn’t normally in your diet, that causes your body to work harder to digest the food or “cheat meal” which causes that spike in metabolism.

Stay Accountable

This is a VERY important part of living a healthy/active lifestyle. We all hit a point where we lose motivation and fall off track. This is more likely to happen when you don’t have a way to stay accountable! Simple ways to help this is by sharing with everyone that you are on a diet, that you are trying to make changes in your body. This will be effective when people start to ask “Hey how is that diet going?”. That is going to help keep you more consistent and on track with the diet/exercise routines. Another great way to be held more accountable is to have someone do the diet/exercise with you! Having a “Success Partner” is going to be a fun and effective way to ensure you are doing your best to stay on track.

Maintain!

This is the most important part about any diet/exercise routine! Once you have lost the weight and gotten to feel happy and confident with the way your body looks, it’s time to keep the weight off! To be able to maintain your current weight, you need to know how certain foods effect your body. Keeping track of caloric intake is a fantastic way to know what number to stick with in order to stay at the current weight. If you get to the point where you would like to lose more, you simply increase the exercising or decrease the calories each day.

I AM DONE WITH INSANITY!!! I can now say that I have truly pushed past my physical and mental limits and really proved what I am made of! The past 60 days have been the best/worst in my life. I have hit all time lows, physically hitting the floor and not being able to push anymore, as well as hit my all time highs by being able to dig deep and set new goals for myself in each workout! I will be now going straight into round 2. I am doing a mix of Insanity for cardio and P90X for weight lifting. I will post the calendar for that 5 week program soon! Here are my measurements, fit test results, and pics, so enjoy!!!

Before/After Pictures

Measurements

Day- 1/60

Weight- 208/201lbs

Chest- 41/37in

Biceps- 15/14.5in

Stomach- 41.5/38in

Waist- 40/38in

Hips- 42.5/39.5in

Thighs- 22.5/24in

Calves- 15/15in

Fit Test Results

Day- 1/60

Switch Kicks- 45/85

Power Jacks- 33/70

Power Knees- 62/120

Power Jumps- 20/65

Globe Jumps- 5/12

Suicide Jumps- 10/20

Pushup Jacks- 10/38

Low Plank Oblique- 30/98

Alrighty folks. I have been WAY busy and WAY lazy with keeping this site up to date! That is all changing right now! As I explained in my day 50 video update, I fell off track with the workouts and the diet for about a week. I am restarting from day 50. I started a completely new diet today! I am cutting down my carb intake by a lot, and adding a lot more protein and fiber. I will be keeping this website all up-to-date for now on!