Here's a video I recently posted explaining challenge groups. Challenge Groups can be a very important tool in helping you meet your fitness goal(s)...be it losing weight, building muscle, or just getting in-shape, generally. If you're at the point where you're ready to make a change and commit to a better-feeling you, I would love to take the journey with you. Click HERE to make me your coach and let's get started!
COACH LINK
Showing posts with label Tony Horton. Show all posts
Showing posts with label Tony Horton. Show all posts
Monday, March 17, 2014
Tuesday, March 11, 2014
ACCOUNTABILITY
Working hard everyday...used to think the payoff was coming, but now I know that the journey is the reward. Here's to staying committed!
Sunday, March 2, 2014
P90X3 Review - Second Month
Whew...month two, DONE. Man, I love this program. It is challenging, rigorous, and fun. Yes, I said "fun." I actually look forward to the workouts everyday...sounds crazy, I know. But it's true. It's all about results...even little ones are so motivating. It makes the experience so much more enjoyable and that is what I love about this program; you don't have to wait a long time to start enjoying the fruits of your labor! Ok, no more yammering on...time for the review. MONTH TWO, here we go!
The new workouts you'll encounter during month two are:
The new workouts you'll encounter during month two are:
- Eccentrics Upper
- Triometrics
- Eccentrics Lower
- Incinerator
- MMX
Eccentrics Upper
The two Eccentrics workouts focus on the "negative" part of a rep--so, for example, the part of the push up where you go down to the ground. Eccentrics Upper focuses on--you guessed it--the upper body! It's all about going slow on the negative and then springing back. You go from pull-ups, to push-ups, to shoulders/tris/bis with a 30 second break in between sets. Not necessarily many reps involved with each exercise, but don't get me wrong...this is a KILLER. Talk to me after you've done ten "V" pull ups going down nice and slowly each time and then exploding back up to the top of the bar. I'm getting sore just thinking about them. An awesome routine.
Triometrics
Trio is a hardcore leg workout consisting of non-repeating, 1-minute long exercises split into three 20-second levels of intensity per move. While the name sounds like plyometrics, there actually aren't a ton of plyo moves in this routine. But you'll squat, lunge, kick, and jump your way to an accelerated heart rate and dog-tired legs by the end of this one. There are some funky, yogaesque exercises like Warrior 3 squats and Hell's chair that are a creative way of combining isometrics, balance, and whatever word describes your legs feeling like they're being slow-roasted on a spit.
Eccentrics Lower
Just like Eccentrics Upper, but with a focus on the lower body. Again, not a tremendous amount of reps per move, but the burn on the way down makes up for it. The moves consist of squats, lunges, and other creative exercises, many incorporating weights. A good lower body resistance routine that I enjoyed more the the more I did it.
Incinerator
This one is a BURNER. It is an upper body workout consisting of pull-ups, push-ups, rows, and curls in which you perform the moves until muscle failure. It's double-burny (a technical term) because you work each muscle group twice in a row before moving on to the next. The routine goes quickly, so you need to remember to pace yourself a bit while still giving it all you've got. Oh, and the final three minutes...riiiight... They are devoted to a plank-laden burnout that is the perfect(ly painful) end to this fast-paced, monster upper body routine.
MMX
I wasn't sure if I was going to like this one as I was not a huge fan of Kenpo X from P90X. To this day, I'm still not sure why...I guess it is something about throwing punches without hitting anything leaves a little bit to be desired. However, MMX is a bit of a different animal. In a good way. It is chocked full of punches, elbows, kicks--the usual bump and grind--but also throws in sprawls (quickly dropping down to a plank position, more or less), which will take your heart and stuff it into an electrical socket. Exercises sometimes consist of combinations of four moves or more, so they can be a bit tough to master the first time around. By inviting sprawls to the party to supplement the punches and kicks, this routine ends up being a really stellar heart-pumping, calorie burning cardio workout.
And, of course, there is the "transition" week rounding out the month as with Month 1. (for a description, see my review for Month 1 of P90X3)
I am still loving this program after Month 2. The switch-up in routines was a welcome change--not that I was tired of the routines from Month 1, but it's always nice to incorporate variety into your workouts. Plus, their emphasis on muscle confusion helps with progress; I did "The Challenge"--a Month 1 workout--just for giggles towards the end of Month 2 and found that I was able to complete it with more reps than during Month 1. PROGRESS, BABY.
From a results standpoint, they are much more visible than at the end of Month 1. My arms are taking shape nicely (taller biceps and triceps are starting to resemble diamonds), shoulders are gaining definition, and my abs are...well...you can SEE them, now. My legs, while not necessarily looking incredibly muscular, have trimmed down a bit and feel much stronger than before, especially when walking up stairs. And, core-wise, I feel very tight and together, like my limbs are now functioning as part of a whole instead of independently. Going to have a pretty rockin' "after" picture in 5 weeks...
Very excited to continue on to Month 3, which will be a combination of the previous months' workouts and one new one: Decelerator. I will post a final review after completing the 90 days. If you have any questions in the meantime, don't hesitate to ask! Post a comment below or you can reach me at:
facebook.com/jfrofitness
jfrofitness@gmail.com
Want some free coaching to kickstart your journey! Click HERE to make me your Coach and let's get started today!
Triometrics
Trio is a hardcore leg workout consisting of non-repeating, 1-minute long exercises split into three 20-second levels of intensity per move. While the name sounds like plyometrics, there actually aren't a ton of plyo moves in this routine. But you'll squat, lunge, kick, and jump your way to an accelerated heart rate and dog-tired legs by the end of this one. There are some funky, yogaesque exercises like Warrior 3 squats and Hell's chair that are a creative way of combining isometrics, balance, and whatever word describes your legs feeling like they're being slow-roasted on a spit.
Eccentrics Lower
Just like Eccentrics Upper, but with a focus on the lower body. Again, not a tremendous amount of reps per move, but the burn on the way down makes up for it. The moves consist of squats, lunges, and other creative exercises, many incorporating weights. A good lower body resistance routine that I enjoyed more the the more I did it.
Incinerator
This one is a BURNER. It is an upper body workout consisting of pull-ups, push-ups, rows, and curls in which you perform the moves until muscle failure. It's double-burny (a technical term) because you work each muscle group twice in a row before moving on to the next. The routine goes quickly, so you need to remember to pace yourself a bit while still giving it all you've got. Oh, and the final three minutes...riiiight... They are devoted to a plank-laden burnout that is the perfect(ly painful) end to this fast-paced, monster upper body routine.
MMX
I wasn't sure if I was going to like this one as I was not a huge fan of Kenpo X from P90X. To this day, I'm still not sure why...I guess it is something about throwing punches without hitting anything leaves a little bit to be desired. However, MMX is a bit of a different animal. In a good way. It is chocked full of punches, elbows, kicks--the usual bump and grind--but also throws in sprawls (quickly dropping down to a plank position, more or less), which will take your heart and stuff it into an electrical socket. Exercises sometimes consist of combinations of four moves or more, so they can be a bit tough to master the first time around. By inviting sprawls to the party to supplement the punches and kicks, this routine ends up being a really stellar heart-pumping, calorie burning cardio workout.
And, of course, there is the "transition" week rounding out the month as with Month 1. (for a description, see my review for Month 1 of P90X3)
I am still loving this program after Month 2. The switch-up in routines was a welcome change--not that I was tired of the routines from Month 1, but it's always nice to incorporate variety into your workouts. Plus, their emphasis on muscle confusion helps with progress; I did "The Challenge"--a Month 1 workout--just for giggles towards the end of Month 2 and found that I was able to complete it with more reps than during Month 1. PROGRESS, BABY.
From a results standpoint, they are much more visible than at the end of Month 1. My arms are taking shape nicely (taller biceps and triceps are starting to resemble diamonds), shoulders are gaining definition, and my abs are...well...you can SEE them, now. My legs, while not necessarily looking incredibly muscular, have trimmed down a bit and feel much stronger than before, especially when walking up stairs. And, core-wise, I feel very tight and together, like my limbs are now functioning as part of a whole instead of independently. Going to have a pretty rockin' "after" picture in 5 weeks...
Very excited to continue on to Month 3, which will be a combination of the previous months' workouts and one new one: Decelerator. I will post a final review after completing the 90 days. If you have any questions in the meantime, don't hesitate to ask! Post a comment below or you can reach me at:
facebook.com/jfrofitness
jfrofitness@gmail.com
Want some free coaching to kickstart your journey! Click HERE to make me your Coach and let's get started today!
Sunday, February 2, 2014
P90X3 Review - First Month
So, I just finished my first month of P90X3. All I have to say is...WOW. For those who don't know, P90X3 is similar to its predecessors (P90X and P90X2) but with each workout only 30 minutes long instead of 60-90, which was a welcome change to those of us with jobs/kids/WordsWithFriends habits. As with the first two iterations, the P90X3 workouts are led by The Bodfather, himself, Tony Horton. It's been 10 years since he came out with P90X and, at 55 years old, he's as ripped as ever. Tony states that studies have shown you can get the same workout in 30 minutes as in 1 hour because you're not pacing yourself and saving the burn for later. I was a bit skeptical at first, but I quickly discovered how intense 30 minutes can be.
As with P90X/2, the first three weeks are the same seven workouts followed by a "recovery" week. Also similar is the alternating between resistance workouts and more cardio-based routines. The workouts are given fun names like "Total Synergistics," "Agility X," "The Challenge"--which is my favorite in that love it/hate it kind of way. Total Synergistics utilizes many different muscle groups and gives you your first taste of pull-ups (which, for me, is always the most humbling exercise). Agility X gets you off the ground in a Plyo-ish way, and will have you off balance the first time around until you get your bearings in weeks two and three. Lots of leaping from here to there with a focus on core strength helping with stability. X3 Yoga is pretty great; I am a big yoga enthusiast, so I really appreciated this workout...but moreso, I appreciated the fact that it is 30 minutes long instead of the staggering 60+ min versions in P90X/2. It is also a lot more doable for the amateur, unlike the first version, which was very advanced from a beginner standpoint and led to many a frustrating workout. It goes from vinyasa flows to balance poses and packs a lot in for a 30 minute yoga workout. The Challenge is pull-ups and push-ups...easy peasy, lemon squeezy. You pick a goal number for each and try to hit that number as you alternate back and forth throughout the entire workout. Advice for this one: choose mid-range goal numbers, at least the first time around. You will start off strong and end a little pile of muscly mush. Trust me...this one's a burner.
CVX is cardio with weights. Another one that will get your heart rate up. I used a ten-pounder the first time around and my shoulders were on FIRE after the first two minutes. Next up is The Warrior, a military-inspired workout where each set consists of four exercises: upper body, cardio, core/abs, lower body. From Sphinx push-ups, to super burpees, to sprawls, this is a great one that will have you sweating. And, finally, Dynamix, a...you guessed it...dynamic stretch routine that will help with flexibility, hit muscles you may not normally work, and kicks the pants off X Stretch (P90X). It goes from active (leg lifts, side arm planks) to more relaxing (double knee pulls, spinal twist) and, while it won't leave you drenched in sweat, is a great way to end your week and prepare your body for the pounding it will get in the week to come.
The transition week was a nice change of pace...however, anything but relaxing. It is full of routines both old and new. Isometrix will have your muscles burning as you hold poses for extended periods of time. Accelerator is another burner, doing cardio-based exercises at two speeds: fast and faster. Pilates X made me feel muscles I didn't even know I had; it combines breathing techniques with stretching, core-based movements, isometric holds, rolls...it is a combo-platter of TOUGH. For the non-Pilate'er, this one will be awkward at first...very similar to doing Yoga for the first time. Just keep on pressing play and you'll get there. The other days of the week are Dynamix, CVX, and X3 Yoga.
I got through Week 1 pretty well, the only casualty being a slightly bruised ego. But, hey, that goes with the territory, right? The moves are easy to learn, for the most part, and are old hat by the time the second and third week workouts come along. By the second week, I was already feel much tighter in my core and my suits went from downright tight to slightly snug. By the third week, everything was fitting better, definition was starting to show in my arms and core, and I was really feeling like I was making progress. And as the month came to a close and I looked back on how my reps/weights progressed throughout the prior four weeks, my great feelings, physically, were matched with a tremendous sense of accomplishment and overall happiness with my decision to take this journey.
I don't know what it is about these workouts that breaks you down, physically, and yet still has you wanting more from day to day. But I love this program. LOVE it. And I can't wait to see what the next month will bring. Stay tuned...more to come!
For more information on P90X3, shoot me an email at jfrofitness@gmail.com, visit my FB page at facebook.com/jfrofitness, or go to http://www.beachbodycoach.com/JFro13
As with P90X/2, the first three weeks are the same seven workouts followed by a "recovery" week. Also similar is the alternating between resistance workouts and more cardio-based routines. The workouts are given fun names like "Total Synergistics," "Agility X," "The Challenge"--which is my favorite in that love it/hate it kind of way. Total Synergistics utilizes many different muscle groups and gives you your first taste of pull-ups (which, for me, is always the most humbling exercise). Agility X gets you off the ground in a Plyo-ish way, and will have you off balance the first time around until you get your bearings in weeks two and three. Lots of leaping from here to there with a focus on core strength helping with stability. X3 Yoga is pretty great; I am a big yoga enthusiast, so I really appreciated this workout...but moreso, I appreciated the fact that it is 30 minutes long instead of the staggering 60+ min versions in P90X/2. It is also a lot more doable for the amateur, unlike the first version, which was very advanced from a beginner standpoint and led to many a frustrating workout. It goes from vinyasa flows to balance poses and packs a lot in for a 30 minute yoga workout. The Challenge is pull-ups and push-ups...easy peasy, lemon squeezy. You pick a goal number for each and try to hit that number as you alternate back and forth throughout the entire workout. Advice for this one: choose mid-range goal numbers, at least the first time around. You will start off strong and end a little pile of muscly mush. Trust me...this one's a burner.
CVX is cardio with weights. Another one that will get your heart rate up. I used a ten-pounder the first time around and my shoulders were on FIRE after the first two minutes. Next up is The Warrior, a military-inspired workout where each set consists of four exercises: upper body, cardio, core/abs, lower body. From Sphinx push-ups, to super burpees, to sprawls, this is a great one that will have you sweating. And, finally, Dynamix, a...you guessed it...dynamic stretch routine that will help with flexibility, hit muscles you may not normally work, and kicks the pants off X Stretch (P90X). It goes from active (leg lifts, side arm planks) to more relaxing (double knee pulls, spinal twist) and, while it won't leave you drenched in sweat, is a great way to end your week and prepare your body for the pounding it will get in the week to come.
The transition week was a nice change of pace...however, anything but relaxing. It is full of routines both old and new. Isometrix will have your muscles burning as you hold poses for extended periods of time. Accelerator is another burner, doing cardio-based exercises at two speeds: fast and faster. Pilates X made me feel muscles I didn't even know I had; it combines breathing techniques with stretching, core-based movements, isometric holds, rolls...it is a combo-platter of TOUGH. For the non-Pilate'er, this one will be awkward at first...very similar to doing Yoga for the first time. Just keep on pressing play and you'll get there. The other days of the week are Dynamix, CVX, and X3 Yoga.
I got through Week 1 pretty well, the only casualty being a slightly bruised ego. But, hey, that goes with the territory, right? The moves are easy to learn, for the most part, and are old hat by the time the second and third week workouts come along. By the second week, I was already feel much tighter in my core and my suits went from downright tight to slightly snug. By the third week, everything was fitting better, definition was starting to show in my arms and core, and I was really feeling like I was making progress. And as the month came to a close and I looked back on how my reps/weights progressed throughout the prior four weeks, my great feelings, physically, were matched with a tremendous sense of accomplishment and overall happiness with my decision to take this journey.
I don't know what it is about these workouts that breaks you down, physically, and yet still has you wanting more from day to day. But I love this program. LOVE it. And I can't wait to see what the next month will bring. Stay tuned...more to come!
For more information on P90X3, shoot me an email at jfrofitness@gmail.com, visit my FB page at facebook.com/jfrofitness, or go to http://www.beachbodycoach.com/JFro13
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