Day 3 of the 21 Day Fix Extreme and I’m feeling fine! Better than fine! I am adjusting to my lower bracket…actually, I’ve barely noticed the change. I feel good, I feel satisfied, and I guess I had nothing to worry about!
A lot of people ask about the equipment needed for the workouts, so I made that the topic for today’s video…
Now it gets interesting! Week 5 of Insanity Max 30 starts new workouts and new challenges. But week 4 kind of rocked, so let’s do that first…
Day 22 – I made it a few more seconds in Cardio Challenge. So, continued improvement, but not massive. I was happy with every second longer I went!
Day 23 – I don’t know when this became my favorite workout, but I miss it! I loved the feeling than I was maxing out every 20 seconds, but could keep going with the 10 second breaks (you are not maxing out if the break is in the program!). I more than doubled my time which felt amazing!! (spoiler alert…I did the same today on Max Out Cardio!)
Day 24 – Over a minute and a half more on Sweat Intervals! This definitely lived up to the title. You can tell, right?
Day 25 – Last time through Tabata Strength (for this round, at least!) and loved it!
Day 26 – Last workout in Month 1! – Friday Fight Round 1. An extra 6 seconds here…my time didn’t change much on this one, but what I did notice was that I took less breaks overall after I maxed out. You just see the first times here. It can be difficult to push yourself once the max out time is out of the way! Then it is easy to take breaks!
Now we hit month 2! This week was really rough for me…I had some not-real injuries, basically my body just being its wonky self. My ankle and wrist were bothering me, but I knew nothing was really wrong. I did end up using the modifier track one day, though I didn’t modify everything. I’m feeling much better now! I’m glad I stuck it out and did what I could, and hopefully it means awesome improvements in Max Out times!
Day 22 – Max Out Cardio – Now with a power move! Cardio Challenge was all 30 second moves, and this one adds a one minute push at the end of each segment (pre-water breaks). I sweat, I maxed out, I had a reasonably good time. I maxed out on jumping on one foot in balance kickbacks. Jumping on one foot is a mental thing for me after the bone tumor. (I made it through today…sheer will!)
Day 30 – Max Out Power – Instead of 20 seconds on/10 seconds off, we have 45/15! Harsh! Those 15 second breaks are much needed and well deserved.
Day 31 – We needed more sweat…oh wait, it’s called Max Out Sweat. More sweatyness. I barely remember this workout (is that a good thing or a bad thing?) so I’ll go into more detail next week!
Day 32 – Max Out Srength – Another with the 45/15 split. This one I started doing some modifications on. I still pushed myself and didn’t modify anything before my max out time. It was more fun than I expected, especially considering the “failure” of modifying. Not that it’s a failure…read along!
And last, but certainly not least, day 33 – Friday Fight Round 2! I started this one with the modifier track on, which was a good experience. The modifier option shows both the regular video and then just the modifier so you can see them the whole time. Very helpful to not be looking at the screen hoping to catch a glimpse of them! I also only modified after I maxed out, though it was tough! I had banged my knee pretty badly Thursday night and I think limping caused more wonkyness. I’m doing so much better now, but I didn’t want to overdo it and end up actually injured.
So, on modifying. It is a stellar option. There is absolutely no fault or shame in modifying. In this program, modifying is really only maxing out if you didn’t plan on modifying a move or started out and needed to change to modifying. So it’s all in my head that it’s failing, and that’s there because I didn’t plan to take modifications (except on some push ups) when I started the program. But modifications are GOOD! They allow you to stay active and not get injured. I know that. I just have to listen to myself!
So far, I’m really enjoying the program and it feels super crazy awesome when you improve on your max out times. If you have any questions, comment or email me! I’m happy to share my thoughts!
Seeing as I’m about done with Insanity Max 30 week 4, I should update about 2 and 3! (week 1 here)
All of the workouts were the same, other than Tabata Strength. This replaces Tabata Power in weeks 3 and 4. The big difference is that after doing 8 tabata rounds of 20 seconds on/10 seconds off, you do an active recovery move instead of a 30 second water break. Oddly, I did better on this workout! I was able to power through the diamond (triceps) push ups and get pretty far this past week!
Let’s get to those max out times, right?
Week 2:
So, I did worse on the last time through Tabata Power than the time prior…it was always the triceps push ups that did me in! I increased my Friday Fight – Round 1 time by over 3 minutes. I also noticed that the Ab Attack times were hugely dependent on the workout I did before it. On the day with Pulse (the recovery workout), I almost made it to the end without maxing out. But with a more intense workout, my times varied from 2-7 minutes. So I stopped tracking it in week 3!
Week 3:
I made it a lot further in Sweat Intervals and got to try Tabata Strength! I feel like I max out every 20 seconds in that one and am thankful for the quick breaks! My big improvements on that one came this week!
I’m really liking seeing my times improve (when they do!). It’s such immediate feedback to go by! I feel amazing too. I wore a dress yesterday that I never expected to wear after having my daughter…it’s not a forgiving cut. It was loose, and I felt confident in it. That is an excellent feeling, folks!
How are you measuring your success these days? Stay tuned for week 4, and a bit about my nutrition so far on the program!
I haven’t said much about the Body Beast program I started September 1st. It’s a tough program to give continuous results on, which I’ll get into. But I’m going strong (*wink*) and loving the program. I haven’t missed a day yet and am in week 7 of the Lean schedule.
The program comes with two different calendars – Huge Beast if you just want to build muscle and Lean Beast if you also want to lose some fat. I am strongly in the still have fat to lose category, so it was an easy decision for me. The biggest difference is in the Bulk block where the Huge Beast calendar doesn’t have Beast Cardio on the schedule at all. Also, the Blocks can be different lengths.
So, the blocks. This is why it’s difficult to see results until the end, and why a lot of people give up on the program. Block 1 is Build, where you work on the foundation and working muscles synergistically (together). This phase is 3 weeks long. The workouts are 38-50 min in this phase of the program. The nutrition plan recommends a 25/50/25 ratio (percentage of protein/carbs/fat) for the Build and Bulk phases. You’re taking in a lot of calories, and need fuel in these phases. So there is no focus on calorie restriction here! You’re focusing on muscle growth.
Block 2 is Bulk and is all about pumping up your muscles! Same nutrition, and the workouts are 29 – 41 min. You stick with this for 5 weeks in the Lean Beast schedule, 6 on the Huge Beast schedule. It’s where I am now and it’s a good place to be so far. Cardio is once a week, 5 days a week are focused on a body part and one day is rest.
Now, the final block is Beast. This is where you’re cutting phase is, where you strip away the fat and reveal the muscle. Here the nutrition drops calories, and goes to 40/30/30 ratios. It’s said to be extreme and you should keep it to 4 weeks max. The Huge Beast schedule has you here for 3 weeks and Lean Beast is 4. You use workouts from the other phases, so not much new there and Cardio shows up more. There is also the Beast – Total Body workout option for Cardio days. I haven’t tried that workout yet but I definitely will be taking that option some days.
I adore this program. Though I’m not seeing anything too noticeable, I have noticed some extra definition. I’m really looking forward to the Beast phase so I see what might be hiding under there. I feel amazing and love how strong the program makes me feel. So while I can’t say I’m looking amazing yet, I do think I’ll see good results after the Beast, or cutting, phase! I will say that I don’t love the Beast – Cardio workout. I don’t hate it, but calling it cardio is kind of a misnomer. It does burn calories, but you’re basically lifting light weights with a little plyometric work thrown in. It isn’t so much that I don’t like it, more that I love other forms of cardio. So, comparatively it’s not high on my list.
After Beast Cardio last week
So, how do you judge if you’re making progress in a workout program like this? First off, you’ll feel good. Like whoa. And like you can take on the world. You can’t bottle that! Second, you track your weights so you can look back at what you’ve done. Are you increasing weight somewhere? Does something feel easier? You don’t want to ramp up every exercise in one workout, but there should be a progression in weight or, for the really small muscles where it is tough to increase, ease of lifting. Don’t think you have to stay with little weights! I use from 5-30 so far and will likely be pushing above that. You want to challenge yourself!
So, how are you challenging yourself today?
It’s all in the title! We’re talking about how PiYo compares to Bikram style hot yoga. I’m going to tell you a little story about why this is on my mind though!
Before I was pregnant, I took 5-6 hot yoga classes a week, mostly Bikram style. This was usually on top of whatever workouts I was doing at the time. I prioritized those first, and then if I could make it to yoga, I went. What can I say…I loved it, and I had time! I started leading a student-run early morning class once a week as well. My yoga instructor was the second to know i was pregnant after my husband. Do you know how you’re not supposed to hot tub while pregnant? Yoga in a room heated to 105 degrees isn’t recommended either!
After having a baby, the timing/scheduling made it difficult to fit in. There’s no childcare at yoga! I believe I made it to my 8th class in almost 23 months yesterday. But I have done a lot of yoga in that time. I take it at the gym sometimes, where there is childcare if I need it, but someone seems to really like to fall asleep when we’re supposed to go!
See that little girl asleep in the back? We were supposed to go to yoga!
I have also done a lot of PiYo – both from the dvd program and in the instructor videos as I’m certified to teach it. So how does it compare? That’s what popped into my head while at yoga yesterday.
First, for convenience, the PiYo dvds are awesome. Flexibility in my living room? Hiya! And it moves quickly enough that it doesn’t make me think about turning it off 5000 times a second. Next is sweat. You will sweat doing both…likely a little more with the 105 degrees, but still dripping from PiYo. For class feel, hot yoga at a studio definitely wins, but of course it does.
One of the things I love about the Bikram style is that the poses are athletic and there’s too much to think about to get into your own head and drift off. You need to remain present in the poses. With PiYo, it moves faster, with also very athletic poses. This was the point that clicked with me yesterday. The poses are different, but both have the athletic side which is something I love.
So while the two are immensely different, the feeling I have after the workout is extremely similar. It took a long time to figure that out (I was certified in PiYo in January 2013, have had the home program since it was released in July 2014) but now that I have it’s like angels singing. I won’t lie, it’s always been hard for me to press play on yoga at home…even if i like the workout. But remembering that this feeling is waiting on the other side should be the key that has me doing it more often!
Post yoga glow!
If you have a love for the challenge of a hot yoga class but can’t make it like me, this might be something to check out for you! What keeps you away from your practice?
This week, I started a new (to me) program. It’s called Body Beast and it’s a bodybuilding program – straight up. This isn’t lifting weights to music, it’s like going to the weight room at the gym. The program has 12 workouts designed to get BIG results in the comfort of your home. You do need equipment for this one. I bought new fancy dumbbells for it, and also use my jump mat, an exercise ball (that’s the one I have, but I got it with this fun workout!), pull up bar (with Chin Up Max for me because I can’t do a pull up yet), and sometimes my Transfirmer as a bench. You can also use a workout bench and an EZ Curl bar, but there is always a limited equipment guy who uses dumbbells (resistance bands for the pull up bar stuff) and a ball. Had I not needed to expand my weight selection, I probably would have purchased a bar.
Sagi Kalev, who does the training in this program is straight out hilarious, and that’s added to by the fact that my DVD player assumes I need subtitles for him!
Sagi’s Rules
So far, I’ve done almost my first week of the Lean Beast program. There is also a Huge Beast calendar for those looking to solely add muscle, not also lean out. Ladies, there is nothing about this program that will mention you. That doesn’t mean you can’t do it! You will not get huge, you will not look like a man, you will not…I don’t know what else, but whatever you’re thinking. You WILL gain muscle, get definition, and as a side effect, feel like you are amazing. Do not fear weights!
So expect a more formal and total review of the workouts and program as I tackle it. It’s 90 days long and I have two groups (one run by me, one Body Beast specific larger group) to help me stay accountable. I decided to keep up the 21 Day Fix eating at a higher calorie level. My plan is to keep an eye on how I’m feeling and adjust that up if needed or to the plan in the Body Beast program if it’s still not fueling me.
Speaking of the 21 Day Fix, the Spanish and English programs are both on sale for September. If that’s been on your wishlist (or thinking about it list), now’s a great time. Contact me with any questions!
This week was also back to school for my cool chic! She has been having a blast with her friends after a few weeks off. I am so glad that she has fun at daycare, though I miss her so much while she’s there!!
What are you challenging yourself to take on in September? What will make this a great month for you?
The next of our P90X3 workouts is Accelerator!
This workout combines speeds…so you change speeds during exercises…to work both the aerobic and anaerobic pathways. But what does that mean?? Basically, traditional cardio is aerobic. You can sustain going at that speed for a considerable amount of time. Anaerobic is when you turn it up, usually to a level that is not sustainable, but doable for a short burst. Working this way helps you burn more calories overall, as you’re turning it up to that anaerobic point but not fully resting in between bursts.
The exercises are done for a minute, with the changes in speed during that time. Note…you actually need two towels in this workout. Not just for sweat, but for moves. So don’t skip the towel and need to go get one during. Not that I did that (every time!). Another peek into my living room – I usually fall down during the Donkey Kicks. For these, you have your hands on the floor, and kick up, then land on one foot and bring the other through underneath you. But get up again and smile when you fall!
I think that’s the most complicated move in this workout. For the most part, they are challenging cardio exercises that you’ve seen before. Don’t let the name scare you away! You will be so thankful for the slow downs that you’ll forget you’re still working in those times!
I think we have one more workout to go! I don’t have the deluxe workouts (yet?) so I stuck with the base kit.
It’s Friday folks. Have fun today!
Back to the P90X3 workouts!
This was a fun one! Or something like that. All of the moves are held (that’s where the title comes from – isometric contractions use the muscle by holding, not using movement through a range of motion) for 45 seconds.
Some of the exercises are super hard to hold, some are not as hard. It takes balance and strength to do this workout pretty, so don’t stress if it isn’t! That’s something to work towards…and the reason to not skip this workout! There are a bunch of different planks, some yoga moves like dancer and chair, and some that I had never seen. I really enjoyed the bound dogs – in downward dog, you grab your ankle with the opposite arm. It was a balance challenge, but keep a smile on your face and let it happen.
This is one of the transition week workouts. The schedule is made up of 3 blocks, with 3 weeks of the tough stuff and then a lighter week called transition. So this doesn’t come up in the schedule much! But, again, don’t skip it!
Is balance a challenge for you?
I’m still working my way through the individual P90X3 video reviews, but I’m done with the program and have my results ready to share! If you follow me on Facebook, you’ve seen them already…sorry!
Here are the pics…
Stats – down 10 lbs and 7.7″ and clothes are falling off me. I didn’t see it in the pics, but others saw the differences…we’re always our worst critic! I do see changes in my legs and rear, which are rare places to change on me! I feel good and am more determined than ever on the nutrition front. I know that I could have had stellar results with this program had I not had a few stints of poor choices.
I was helped towards the end with the 3-Day Refresh (results here), both on the determined eating and weight loss. I also gained a bit of weight in the middle! I crept up about 3 lbs without even really noticing! It’s all the little choices that add up to your results. If you make good ones, you excel. Bad ones, you crash!
That’s the premise of a fantastic book – The Compound Effect by Darren Hardy. I actually got a copy as a prize but have already read it (and own it!). So I’m giving it away to the next person who joins me as a coach. I have a new coach training starting next Monday, August 11 to get people started on their best track to success in helping others. And this book is an added bonus, but is recommended for all!
Great mail day last week! Including the book 🙂
What little choice can you make today to make you better?
So, first and foremost…next up for July is abs. I run free and non-product driven monthly challenges on Facebook for a little extra workout. Extra from the couch or from your other workouts! Here is the calendar we’re using for July. Email me to be added to the group!
Next, and very relative to my last post…I have a PiYo accountability group coming up on 7/7 to celebrate the launch and test out this new program. The group helps with keeping you on track while working out at home. You get me, every day, helping to get you from beginning to end. Deadline to order for this group is 7/1, so get on it or I’ll get you into the next multi-program group (so you can use anything!), likely end of July.
Now, what you’ve been (maybe) waiting for. What new, fun products are coming out soon?? Okay. I’ll tell you. Announced at summit was P90. The program can be used as an on ramp to the more extreme/advanced P90X series of workouts, or can just be used to get results! It’s a multilevel workout program, similar in style to the extreme ones, that can be done by anyone. So if you’re of the mindset that P90X or P90X3 is just too much but looks good otherwise, this one’s for you.
So that’s what I’ve got! Not much coming up for me personally…I pretty much had up to this weekend planned for months and now go to nothing. Which I could use. I have the Color Run on Sunday which should be a blast!
Have you done a color run before?
Allison Getting Fit 