Sneak Peek To Online Fitness Coaching

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Home Gym vs Public Gym


Why train at home rather than going the grind with a bunch of like-minded people at the public gym? 

If you want to get fit, strong and healthier, you don't need to invest in a gym membership. You may get a great workout with just a few essentials at home.



Here are a few reasons:

- Cost- A gym membership for a year can seem costly against
buying equipment that will last longer.

- Privacy- If currently unfit it can seem more attractive
to train with privacy.

- Time restraints- Busy lifestyles may mean odd hours to
train, which may not fit into opening hours.

- No pressure- watching others train at a higher level can
sometimes put undue pressure on us to perform before
physically ready.

- Less complex- often, walking into a public gym can seem
overwhelming trying to work out which machine does what and
where to start.

- No waiting- At home you never need to wait for equipment
to be free.

- Convenience- no travelling, no packing gear, no shared
amenities, no forgotten water bottles.

Take care to eat well, and get good advice on safety.
Starting out can be on a small scale, and gradually build
up the equipment.

Never start out blind, without a sensible training plan and
correct technique. If you cause yourself an injury, or
don’t get the desired results, any effort will be wasted
and that can be disheartening. If overweight, or haven’t
trained in a while, a quick checkup at the doctor is
recommended.

Home gym offers many positive points, provided you get
proper advice beforehand. Buy good equipment, or be
prepared for cheaper to last a shorter distance.



30 minutes. INSANE results.

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BUILD YOUR SELF ESTEEM, A STARTER GUIDE TO SELF IMPROVEMENT

So how do you stay calm, composed and maintain self esteem in a tough environment? Here are some tips you may to consider as a starter guide to self improvement. Imagine yourself as a Dart Board. Everything and everyone else around you may become Dart Pins, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you won’t even remember. Don’t let them destroy you, or get the best of you.  So which dart pins should you avoid?

Dart Pin #1 : Negative Work Environment

Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned.  Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.

Dart Pin #2: Other People’s Behavior

Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.

Dart Pin #3: Changing Environment

You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.

Dart Pin #4: Past Experience

It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.

Dart Pin #5: Negative World View

Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Dart Pin #6: Determination Theory

The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

Sometimes, you may want to wonder if some people are born leaders or positive thinkers. NO. Being positive, and staying positive is a choice. Building self esteem and drawing lines for self improvement is a choice, not a rule or a talent. God wouldn’t come down from heaven and tell you – “George, you may now have the permission to build self esteem and improve your self.”  

In life, its hard to stay tough specially when things and people around you keep pulling you down. When we get to the battle field, we should choose the right luggage to bring and armors to use, and pick those that are bullet proof. Life’s options give us arrays of more options. Along the battle, we will get hit and bruised. And wearing a bullet proof armor ideally means ‘self change’. The kind of change which comes from within. Voluntarily. Armor or Self Change  changes 3 things: our attitude, our behavior and our way of thinking.

Building self esteem will eventually lead to self improvement if we start to become responsible for who we are, what we have and what we do. Its like a flame that should gradually spread like a brush fire from inside and out. When we develop self esteem, we take control of our mission, values and discipline.  Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem, your starter guide to self improvement.
EXTREME FITNESS. SIMPLE EATING. SERIOUS RESULTS.

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Beachbody On Demand




You’ve been asking, and we’re excited to announce that soon, you’ll be able to get unlimited, on demand access to stream Beachbody workout programs. Workout with Beachbody anytime, anywhere.
With Beachbody On Demand, Team Beachbody Club members will be able to stream hundreds of Beachbody workoutsincluding P90X® and INSANITY®from the digital library. You’ll also have access to nutrition guides, calendars, and more at the touch of a button. All just by being a member of Club. More details coming soon.

FAQ:

Will I need to buy the fitness program to stream them?
No. Programs inside Beachbody on Demand’s digital library come with a membership toTeam Beachbody Club.
Will there be an extra cost per workout watched?
No. Unlimited access is included in Team Beachbody Club membership at no extra cost.
Will I be able to stream workouts internationally?
Yes. You will be able to stream abroad as long as you have a valid internet connection.
Will the workouts be available to download and watch offline?
No. Programs inside the digital library come with a membership to Team Beachbody Club.

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You Can Have Results Or Excuses, Not Both!

We’ve all had those days where we’re way to busy to get in a workout so we put it off until the next day. Then something else happens and once more, our workout is pushed back. It happens to the best of us and making excuses as to why you shouldn’t workout is just a way of life. But it doesn’t have to be, nor should it. How do you expect to get the results you want if you’re always making excuses? You’re not, and that’s going to derail your fitness goals and you’ll never end up with that six pack of abs you’ve been wanting or with that J-Lo booty.

Like that saying goes, “You can’t have your cake and eat it, too” (but you shouldn’t be eating cake if you really want those abs anyways). You can’t make excuses each day and then expect amazing results when you’re only working out once or twice a week instead of your targeted three to four.

It just doesn’t work that way. You have to be committed to reach your fitness goals because if you’re not, you’re get mediocre results. Sure you’ll lose an extra five pounds, but you still won’t be able to fit into your skinny jeans without those extra workouts that you’re making excuses for.

To help you get back on track so that you’re actually seeing results and not excuses, here’s some motivation:
1.      
      Make it a chore:

Too many people skip workouts because they don’t have enough time. But that’s because they don’t see the workout as a scheduled task that needs to be done. Just as you need to go home, make dinner for the family and clean up, make working out another one of your must-do chores. When you stop thinking of it as an extracurricular activity and start thinking of it as a task, you’ll get used to always doing it – without making excuses.

2.      Have a backup plan:

Even though you scheduled a gym session, something came up at home and you can’t make it. No problem because you have a backup plan! Keep a few weights at home or have a stash of workout videos for days when life has other plans and you can’t make it to your gym or scheduled workout class. This way you have absolutely no excuses as why you shouldn’t at least get a 30 minute workout in. Or even better, subscribe to a fitness site that lets you stream videos so that you can easily follow along and break a sweat.

3.      Mix it up:

Some people make the excuse that working out is boring. But that’s only if you let it. Don’t get stuck doing one thing all the time because that will get boring. To keep things interesting, mix up your workouts. Do a spin class one day and some weight training the next and then a workout video at home on to finish the week with.




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HAPPINESS...

Is the consequence of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly in the manifestations of your own blessings. And once you have achieved a state of happiness, you must never become lax about maintaining it. You must make a mighty effort to keep swimming upward into that happiness forever, to stay afloat on top of it.

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Fresh Start

It’s 2015 and that means it’s time to work on your New Year’s resolutions for the year. And if you’re like most people, losing weight and getting in shape is probably at the top of your resolution list. This year, don’t be like everyone else who fall off the bandwagon come March and really commit to owning this year and making it the year that you change your eating habits, lose weight and become a healthier person overall. Just because every other year you’ve failed to reach you health goals come December, doesn’t mean this year has to be the same. Make 2015 the year you get it all done!


Here are some tips on helping you achieve all of your resolutions for 2015:
1.   
   
      Break up resolutions into smaller quarterly ones
Skip making extreme resolutions where you just say “I’m going to lose 20 pounds by next January!” Instead, make smaller resolutions that span every three months. This way, you can keep track of your progress easier and you’ll be motivated to get it done. So every three months come up with smaller resolutions like losing 10 pounds, eating healthier, giving up sugary drinks, etc. And this can also be done with other resolutions like giving up smoking, trying not to be late all the time, etc. When you break them up into smaller goals, you’re more than likely able to keep them instead of tailing off and forgetting all about your resolutions in the middle of the year.

2.      Reward yourself
To help you stay motivated, reward yourself when you reach a certain goal or are able to cross off a resolution. So if you’re trying to get healthy, make a promise to yourself to hit the gym at least three times a week. Then if you accomplish that for any given week, reward yourself with a small item you’ve been wanting like a new book, renting a movie, etc. Or you can reward yourself with something big. If you make it to the gym for an entire month, go out and buy yourself some new sneakers or something big that you’ve been wanting. But if you don’t accomplish it, put off that reward until you finally do. It’s a lot easier to do something when you know there is a reward at the end.

3.      Don’t give up with minor setbacks
Whatever you do, never give up on your resolutions and goals no matter what minor setbacks occur. When people face roadblocks, they find it to be easier to give up all together instead of finding a way to overcome those setbacks to accomplish their goals. It’s okay to mess up - after all we are all human. But don’t give up on your diet if you give in one night. Just put it behind you and move on until you finally reach your goal.  

If you’re determined, 2015 can be the year that you finally commit to new changes. Let’s conquer 2015 together!

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Investing In Your Health: Stop Making Excuses

It’s so easy to put off investing in your health for tomorrow or next week. But when that specific day comes, you continue to make more excuses as to why you shouldn’t actually go through with it. Your health isn’t something that should continue to be put off because it can change in the blink of an eye. Then when you’re sick, you’re going to wish you did something about it a lot earlier.

Your health is too important to continue to make excuses. You need to stop making up things that prevent you from taking your health seriously and just do it! And it’s not going to be that hard. You can easily start on the right track to a healthy life by doing simple things that won’t take too much effort at all. Then when you’re ready, you can kick it up a bit and really maximize your health by participating in active things like fitness clubs, running a marathon and finally joining that CrossFit class you’ve been wanting to try out but felt you were never fit enough to do so.
Here are a few ways to stop making excuses and invest in your health!


Change your eating habits
Skip the fast food line and pack your own lunch for work or school. Or swap out that bag of cookies for some fresh fruit or a yogurt. Kick start the healthy new you by changing the way you eat. By eliminating things that are bad for you will help you not only feel better and lose weight, but you’ll also feel more energized. And if you’ve been meaning to try eating organic, there’s no better time to start than now! Gradually change your eating habits and you’ll soon be on your way to eating clean

Take a walk outside
If you’ve been making excuses as to why you shouldn’t work out, it’s time to stop. Being healthy means being active. Even if you start off by walking up a flight of stairs each day instead of taking the elevator is a great way to get your heart beating faster. Once you’ve mastered the stairs, go for an evening stroll each night around your neighborhood. If you feel up to it, start jogging and eventually you’ll have enough stamina to run. Just be patient with yourself as you start a new fitness regime and you’ll soon be ready to hit that Cross Fit class!

Get enough sleep
Getting enough sleep at night is essential to a healthy life. If you’re not getting in enough shuteye, then your body can’t properly function the next day. And when you’re trying to change into the new healthy you, you’ll need all the sleep you can get! Make sure that you get at least six to eight hours of sleep each night to wake up fully refreshed and ready to tackle the new day.


Being healthy doesn’t take very much work to get started, so stop making excuses and invest in your health today! Because you might not get that tomorrow you were waiting for. 

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Why Women Need To Weight Train and Use Resistance

Despite but many women think, weight training is essential to a healthy and fit body. Cardio is great and all, but if a woman really wants to be fit, she needs to incorporate weight training into her fitness regime. Being a cardio bunny won’t get those long and lean muscles that women crave.

Long gone is the notion that weight training will lead to a bulky body that’s unfeminine. Actually, research shoes that women who do moderate strength training on a regular basis enjoy more health benefits than just doing nothing but cardio all the time. And women don’t normally bulk up like men when they use weights because women have less of the hormones that actually make men bulk up.

If you’re looking to lose weight, not only should you be doing cardio, but also fit in some weight training since it will actually help you lose more fat! Research shows that women who incorporate strength training into their workouts two to three times a week for eight weeks actually gain 1.75 pounds of lean weight or muscle while still losing 3.5 pounds of fat. So if you’re looking to shed a few extra pounds around your waist, pick up the weights and go at it!

But weight training is essential for women because it will help make them stronger. Studies actually show that moderate weight training can actually increase a woman’s strength by 30% to 50%. All this new and extra strength will make everyday activities a whole lot easier! You’ll be picking up your kids as if they weighed as much as a newborn and you won’t have to nag your husband about picking up things in the garage because you’ll be able to do it yourself without breaking a sweat.

Weight training is also great for your health. Lifting weights can actually benefit your bones since studies have found that it can increase spinal bone mineral density by up to 13%, making it a powerful agent against osteoporosis when you get older. It can also reduce your risk of diabetes and will help fight against heart disease (especially when done with cardio and flexibility training). Other health benefits include beating back pain and even easing arthritis pain since weight training can strengthen joints.

No matter what your age is, you should include weight workouts whenever you go to the gym. Or even buy fitness videos that incorporate weight training into their programs and do it at home a few times a week. Women well into their 70s and 80s are living longer and fuller lives because they still work out with light weights! And if they’re doing it, so should you.

Above all, weight training not only strengthens your muscles, but also your mental health, too. Exercise releases endorphins and that boosts your mood, thus reducing depression symptoms in women. You’ll fell more confident and capable once you start weight training, so buy some weights and start pumping some iron!


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Organizing Your Life to Be More Productive

Most days it feels like there are way too many things to do and not enough time to do it. Between work, school, family time, responsibilities warring with the need to relax and have fun, it just doesn’t seem possible
to be able to do it all. And yet there are those people who seem to get all of the things on their “To Do” list completed and then some. Here are a few strategies to help you organize your life so that you can be more productive.

Brainstorm

Come up with a list of all the things you want to do and what you need to do. This could take a couple of minutes or a few days. Examples of things on our list could include a book you want to read, repainting the living room, dusting the house, or go to London. Whatever comes to mind put it down. Right now this is about your wants and needs. Feasibility, practicality, and all those other things will come into play later.

After you’ve completed your lists, prioritize it and divide it in two. What items can wait and what items need to be done immediately? What items require more time and planning? Once you’ve completed your immediate list versus your non-immediate one, it’s time to move on to planning.

Create an Action Plan

First determine what kinds of things are on your immediate list. If it’s things such as daily or weekly chores, create a chore list that breaks down household cleaning tasks. For example, make sure that beds are made and dishes are done everyday but clean bathrooms on a Tuesday or dust and mop on a Thursday. Break things down into smaller tasks. So instead of today’s action plan having “Clean the House,” it’ll have vacuum bedrooms and 15 minutes of reorganizing the closet. Make your plan achievable.

For larger items that require more planning – like a trip to London – break it down into action points. Instead of your bucket/wish list (goal list for the determined and optimistic) with a bullet point saying “Go to London” write out all the steps you need to get yourself there. Make tasks. Have one month be about researching the best time to go, places you’ll want to see and stay at. Research the cost of tickets etc. Once you’ve done that, set a date. Then the next month plan a budget so that you can save up for your trip.

The idea is to create lists of actions. “Buy Aunt Rita a birthday card” is more likely to be accomplished than just putting “Aunt Rita’s birthday” on the calendar. So take those lists and turn each item into an action with a specific due date.

Declutter

Another great way to organize your life for productivity is to declutter your home, garage, vehicle, and storage areas/units. A lot of time is wasted by looking for things that have been misplaced or has a constant revolving home. Save yourself time by getting rid of clutter.

Establish homes for things like scissors, shoes, and pens. Get rid of duplicate items or things that are broken and unfixable. This can apply to abstract things as well – old relationships that are no longer good for you or bad habits. Just make sure to keep only what is needed.

To help with the decluttering, break down everything into 15 minute tasks that you can do everyday. One day could be about clearing a space in the attic for winter clothes. While the next day you would then remove your winter clothes from your closet and store, donate, or mend them as needed.

Organizing your life might feel daunting at first. However, you can make larger tasks feel smaller by breaking them down into smaller goals. Just focus on the things that you need to do that day and not on all of the things that need to get done or didn’t get done. The more that you accomplish every day the more productive you will feel and the easier the tasks will seem.







P90 90-Day Body Transformation for Everyone

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Form over Speed

A workout refers to a session of physical exercise. Regardless of the kind of exercise or workout routine you enjoy, using the wrong technique not only brings down the workout effectuality but puts you at higher risk for getting injuries. You should take time to learn the right technique whether you are doing yoga, lifting weights, swimming, running or rebounding. It does not count if you have been playing your sport for years; you would be surprised at the knowledge you can acquire by engaging a personal trainer to have a refresher session or taking lessons. In any workout activity, it is important to take care of form over speed.
          Many people want to become physically fit fast and may not want to stop despite hurting themselves. At times, the speedier the work-out: the worse the results. It is important to slow down workout in case your form begins to suffer. You can also modify your workout plan if your form begins to suffer. Working yourself out needs not take away the fun. Instead of overdoing a single move, one can try new moves and learn to do them in the right way. Insisting on form over speed delivers better results and works more effectively. Being fast does not mean one is doing the right thing. If the form suffers because an individual cannot slow down, then, the physical objectives cannot be met. One needs to master the form and the motion range before increasing their speed.
          
Workout sessions need not be entirely about speed, but about exercising healthily without straining the body. People need to tailor their workout plans to their unique situations. They should exercise at a moderate pace so that they can breathe a bit faster but not uncomfortably. Once you begin working out, you will recognize that your body says when you are doing it wrong. At times, you feel comfortable exercising while other times it brings excessive pain. The trainer may help you do things right, but he or she may not tell you when to stop. Speed is important, but it should not hurt the form. For instance, you should lift weight that you can.

          
You should avoid exercising when fatigued or you will hurt your form. It is difficult to stay focused and maintain proper technique when tired. Always take time and ensure your mind and body are fresh before working out. Mental fatigue can hurt your form particularly when you are running or cycling. Always take care of your form over speed.

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4 Tips For Dealing with Neck Pain



pain in the neck makes everyday tasks like exercising and doing the Dougie a torturous chore. And because even the slightest neck twist, tug, tweak, or twerk can translate into severe agony, it pays to learn common causes of neck pain and how to avoid them.
For tips on how you can do just that, we turned to Dr. Andrew Yaun, a Certified Chiropractic Sports Physician in Connecticut.
#1. You’re Sitting Too Much
We hope you’re not sitting down for this: Most of us sit too much. Sedentary behavioraccounts for 60% of our waking lives, according to one 2010 study. Along with new research linking too much sitting with a greater risk of disability after age 60, it’s also screwing with our spines, shoulders, necks, and upper and lower backs.
“Sitting is becoming the new smoking,” Dr. Yaun says. “Human beings are not meant to stay in one position for eight hours per day. I’ve written some many notes for clients for them to get a standing desk because it’ll benefit their overall health.” Being hunched over a computer for hours at a clip typing emails, crunching numbers, and chuckling at LOLcats might be part of your job, but you’re not chained to your desk. So the responsibility to get up and move falls to you. “If you get to a point where you’re feeling stiff, you’ve waited too long,” he adds. “There is no substitute for moving around.”
When you’re working on a timely project with a hard deadline, of course you’re going to hunker down and finish regardless of how much time it takes. But a quick walk or stretch in between email replies, or standing while you field phone calls are small things you can do to keep your neck—and the rest of your body—healthy down the line.

#2. Your Running Form Is Terrible
If you’re attempting to escape from an axe-yielding psychopath, don’t bother worrying about your running form. However, do pay attention to your form during your regular jog or run, as poor running form can cause pain in your shoulders, lower back, and neck.
“You should be looking straight ahead with your chin tucked,” he advises. “Your shoulders should also be set in a down and back position with…elbows bent at 90 degrees and pivoting back and forth. There should be some midline tension…[as well as a] bracing of the spine.”

#3. Your Lifting Form Could Use Some Help
Whether you’re pumping iron, pumping air into a flat tire, or fist pumping at a Bon Iver show (don’t do that), being aware of your movement patterns and the ways in which you position your body can help stave off injury.
“Many people doing push-ups hang their heads to inch their noses closer to ground without lowering their body because it makes them feel as if they’re getting closer to ground,” he explains. “This cranes the neck forward and could potentially cause pinching in neck because the neck isn’t being held in a neutral position. With squats, I’m either looking straight ahead or straight ahead or slightly upward.”
Slightly. Look up too much and you might put too much pressure on your spine.

#4. You’re Using the Wrong Mattress or Pillow
How can you tell if your mattress or pillow belong in the garbage? If you’re waking up with a stiff neck or back pain, that’s a good indicator one or both of them need to go.
Try a two-minute test: “You should be able to sleep on your back comfortably with your hands down by your sides and not feel the need to shift your body or hips,” Yaun says. “If you can’t do that with your bed or pillow, something isn’t right.”
Unrelated but still important: It’s suggested that pillows be washed at least once a year, and replaced every one to three years based on their condition. That pillow you’ve hung onto for years because it’s super-comfy? Sorry, but it’s gotta go. According to recent research, up to a third of a pillow’s weight could be made of bugs, dead skin, and dust mites. Mattresses can be replaced every seven years.
Obviously, if either of them causes you to wake up in pain, move the timetable up.

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Should You Be Drinking Bullet Proof Coffee?


Wellness hipsters across the country have taken to "bulletproofing" their mornings by swapping out a balanced breakfast for coffee topped off with grass-fed butter and coconut oil in hopes that the resulting cup o' greasy joe will spur weight loss and productivity. While the notions behind the practice are interesting and the idea of drinking buttered coffee sounds downright decadent, ultimately, it's an albatross of an idea that should best go the way of the dodo. In other words, it's for the birds.

In 1996, I spent three weeks in Nepal reporting on a doctor who was traveling to remote villages to perform cataract surgeries. As much as the experience was life changing, it was also hot, dirty, and exhausting. Being a vegetarian at the time, I lived largely on bread and lentils during the trip—at a fraction of my typical caloric intake. I slept 5–6 hours a night, usually on an Eisenhower-era mattress in a wooden shack resembling a termite-riddled sauna.

The Nepalese were magnificent, gracious people who insisted on sharing a cup of chai with us wherever we went. The tea was strong stuff, heavy on the milk and sugared to the point of being crunchy. As not to insult my hosts, I drank 10–15 cups a day. Between the sleep deprivation, exercise, and the lack of other calories, those little cracked cups of sweet, creamy caffeinated goodness were the only thing that kept me standing—a true miracle beverage.

So as a nutrition consultant, do I recommend you start filling your hot beverages with refined sugar because, for one brief moment of hard living in an exotic country, it gave me a boost? Um, no.
Yet, this appears to be the foundation of bulletproofing.

The Science of Bulletproofing

Creator Dave Asprey based the recipe (which, for the record, he feels is best done with his brand of coffee and his brand of coconut or palm-derived oil) on an aha moment while climbing in Tibet. As he tells it, he was at 18,000 feet elevation in minus 10°F weather when he sought refuge in a guesthouse where they fed him hot, yak butter tea—which "literally rejuvenated" him. Asprey was freezing cold and clearly exerting himself. They offered him something hot, caffeinated, and highly caloric. Of course this would make him feel better. The fact that it was yak butter is irrelevant. Warm Yoo-hoo with a dollop of Crisco would have done the same thing. As Steve Edwards, Beachbody® VP of Fitness & Nutrition and experienced mountain man, points out, "Mountaineers switch to super high-fat diets at altitude for a number of reasons but, primarily, because the body is fighting for survival (it's technically dying) and calories per gram of food is paramount."
Beyond the ancient wisdom angle, the benefits of bulletproofing coffee are supposedly based on "science"; specifically, the growing belief in holistic circles that saturated fat isn't a heart stopper, but rather a superfood. There's some merit to these claims, but it's complicated.

Butter vs. Cream

Different fats (including different forms of saturated fats) have chemical chains of varying lengths. When you look at the research, it appears that perhaps the long-chain saturated fats are the harmful ones, while the medium-chain saturated fats, or medium-chain triglycerides (MCT), that you find in coconut oil and palm oil, may have some benefits. A review in the Journal of Nutrition found that replacing other fats in the diet with MCTs may promote weight loss and satiety. The only problem is that dairy, even the grass-fed kind, consists mainly of long-chain fatty acids, so to truly bulletproof your coffee, you'd be better off adding just coconut oil. However, Asprey's Excellent Mountain Adventure took place in Tibet, not Tahiti, so he needed to work the butter angle instead of focusing on tropical fruits. Perhaps he did that a bit too well, since many trend followers skip the MCT and just add the butter, making the practice pointless.

Another problem with using butter instead of milk or cream is that the latter have more vitamins, minerals, and protein than the former. Asprey claims that butter is better than cream because it doesn't contain "damaging denatured casein protein." Denaturing protein means to break it down. Your body does this naturally in order to access the amino acids, but pasteurization (heat) also denatures the protein in dairy. Some holistic practitioners argue that denatured milk protein is hard for the body to digest and that it binds with calcium, which then can't be absorbed. Unfortunately, Asprey's solution to avoid denatured protein by focusing on the fat is flawed, considering that with pasteurized butter (which does contain some protein by the way) you still encounter many other pasteurization-related dairy issues, including the destruction of calcium-absorbing enzymes.

Furthermore, unless you're a raw foods person, you eat denatured protein constantly, since protein sources tend to be cooked. The 3–4 grams of denatured protein in a little milk or cream just don't matter, considering vitamins and minerals take a nosedive when dairy is turned into butter. By volume, butter has a third the calcium of cream and less than a fifth the calcium of whole milk. B and D vitamins also plummet. About the only vitamin that doesn't suffer is vitamin A. Because it's fat based, it increases in concentration—but vitamin A deficiency isn't an issue in the Western world.

In other words, if you want to put some cow juice in your coffee, you're much better off with milk or cream since they're more vitamin and mineral dense. Should You Be Drinking Bulletproof Coffee?
Bulletproofing your coffee is also supposed to keep you extra satisfied. This may be true, but if you follow the recipe of two tablespoons of butter plus two tablespoons of the MCT supplement or coconut oil, you're also eating 500 calories of fat. That's the caloric equivalent of six and a half eggs or three cups of full-fat yogurt and a handful of berries—which would be equally filling and vastly more nutritious.
In other words, it's not a miracle. It's just a truckload of slow-digesting calories.

I have no problem with Asprey's brand of coffee or his MCT supplements. I'm a strong supporter of quality coffee and Beachbody incorporates coconut oil into our 21 Day Fix® nutrition plan. But, bulletproofing your coffee as a practice is all about the appeal of a shortcut. Who wants to hear that balanced, nutritious foods, exercise, and willpower are the keys to good health and weight loss? We want to hear that there's not only a magic trick out there, but a highly decadent magic trick. It's like learning that a weekend in Vegas cures hemorrhoids or watching HBO will give you six-pack abs. The only thing that could make butter coffee sound dreamier is if it had to be sipped through a bacon straw.
And dreamy is always more appealing than realistic.

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Sore, Hungry, and Slow: Signs That Show Your Program Is Working


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


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

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

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


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

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

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

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

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

Furthermore, the more varied the exercise you do, the more you'll find areas where your body is out of balance. This means some muscles are stronger than others. When you do new exercises, your stronger muscles are forced to do extra work as the weaker ones catch up. This results in both the strong and weak muscles being overworked while they sort out the balance problem. This is the first step of Muscle Confusion™, and as you know, there is no shortage of it in P90X.


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

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

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

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

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

 "If you're hungry even though you've eaten all your calories and you're trying to lose weight, your first course of action is to fight it. Hunger doesn't necessarily mean you need food. It just means you're used to food. However, if you're going completely nuts, then you want filling foods with few or no calories. Herbal tea is good, so is broth or veggies, as long as they're fresh and raw. If you must eat something more substantial, I'd opt for a straight protein, like chicken or egg whites. It's not going to impact your blood sugar as hard and it's not all that yummy, so you know you're not just comfort eating."


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

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

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

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

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June Fitness Discount Promotions


At times, life put you in embarrassing situations like obesity. People make fun of you; your own body becomes a source of embarrassment for you. You cannot run away from it. If you cannot run away from it, chose to get rid of it. Jump into sweat pool and bust off all the excess body fat from your abs. Forget food cravings as free Shakeology will rescue you. Dig deeper with Insanity Challenge Pack this June, to get jaw-dropping body!


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