Ashley was so ashamed of her appearance, she used to delete photos of herself secretly from her friends' cameras. Watch how Chalene Johnson's intense cardio conditioning program, TurboFire, transformed her body and changed her life.
Showing posts with label Fitness and Exercise. Show all posts
Showing posts with label Fitness and Exercise. Show all posts
Monday, October 20, 2014
Success Story – See How P90X Changed Tommy
The first time Tommy did a P90X workout, he couldn’t do 20% of what they were doing on-screen. He followed Tony’s advice “Do your best and forget the rest”, and he did whatever he was capable of. In his first 90 day, Tommy lost 47 lbs!
Customer Success Stories – Beachbody Challenge Groups
Beachbody Challenge Groups are a highly effective way to stay motivated, maintain accountability and have the support of others while you achieve your goals. See how Beachbody Challenge Groups have changes the lives of these customers.
21 Day Fix
It’s all the buzz in the fitness world, Autumn Calabrese's workout program, the 21 Day Fix!! It came out on February 3rd, 2014. It is a rapid weight loss program that is designed to give you a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!
What is the 21 Day Fix?
The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.
Umm hello, sounds perfect, right?!!! I am so excited about this! How often do you feel this way; you are eating healthy, you are exercising, but you just aren’t losing weight. Usually, it comes down to portion sizes of the food you are eating. So this program is specifically designed to help you in that area!!
What is included?
In the 21 Day Fix Challenge Pack: You will receive 7 workouts on 2 DVDs – Dirty 30 workout, Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates Fix, Cardio Fix, Yoga Fix. Plus the nutrition guide with 7 containers for portion control. You will also get a workout calendar, 3-day Quick Fix that Autumn uses for photoshoots, an eating plan, and 24/7 Online support, and a shaker cup. Plus a 30 day supply of Shakeology in any flavor.
What does the nutrition plan look like?
The nutrition plan is simple. No food is off limits because everything is in moderation. The food is easy to shop for, prep, and eat. You are allowed Shakeology. When you order the 21 Day Fix, you receive portioned food storage containers that are measured out for the perfect portion. You don’t have to count calories. It’s planned out all by containers. The containers are easy to carry with you, and they are microwave and dishwasher safe!
Can I modify meal plans for my needs?
Yes! The meal plan can be adapted to meet your needs, and there are directions on how to do so included with the materials you’ll receive when you order the 21 Day Fix.
Can I have a cheat meal?
Yes. You can have a treat a few times a week, and she does break down how to include for something like a glass of wine or chocolate.
What results can I expect?
People generally lose up to 10-15lbs! It isn’t a starvation or quick-fix type of program either. You can lose 10-15lbs and keep it off when you practice the healthy habits you learn in those 21 days.
What are the workouts like?
They are 30 minutes long and vary daily. Autumn Calabrese is the trainer. Each workout is intense and necessary to your results. Two of the things I love about the 21 Day Fix is 1) the workouts are only 30 minutes, and 2) there are modifications for everyone. So whether you are a beginner or an athlete, these workouts will work for you.
What equipment will I need?
You’ll need a set of dumbbells or a resistance band.
So how can you score your own copy of the 21 Day Fix?!?
For starters you can sign up for a FREE Beachbody account, message me on Facebook, or shoot me an email at rachaelebner AT gmail DOT com.Then I will send you the details of the 21 Day Fix. I will be hosting challenge groups for individuals who would like the continued support, guidance, motivation and accountability to start and complete the workout program! I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle, and to keep you accountable. The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted. I will not let you fail! If you invest in me, then I will invest in you! The only cost is the cost of the challenge pack which includes everything you need to get started. The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance! Let’s make it happen! You are going to look amazing this spring and summer! Why not start now!? You can be the next TRANSFORMATION STORY!!!
More Q & A
21 Day Fix Challenge Pack:
Price: $140
21 Day Fix Base Kit
Price: $59.85
Which kit is included in the Challenge Pack? The 21 Day Fix Base Kit is included as well as a 30-day supply of Shakeology in any flavor and 1 month of free Beachbody VIP Club membership.
How long are the workouts? Approximately 30 minutes each.
What is the workout schedule? One 30-minute workout each day for 21 days.
What is included with the container set? 7 color-coded containers + Shakeology shaker cup.
Can the Eating plan be done on it’s own? For best results, the eating and workout plan is essential.
What if I’m already doing another Beachbody workout program? No problem! You can use the 21 Day Fix nutrition plan along with any other Beachbody workout program. However, you may need to adjust your portions if you are engaging in more intense and/or longer daily workouts.
Why can’t other containers be used? Few, if any, containers come in the sizes required.
Can I eat out at restaurants during the Fix? Yes! The Eating Plan includes a Restaurant Guide.
What does “no off-limit foods” mean? Treats (like dessert and wine) are incorporated, not off limits.
What about my dietary preferences? You can still eat vegetarian, vegan, paleo, primal, or low sodium using this program.
What happens after the 21 days? You can adjust your food portions for maintenance and continue exercise of your choosing or you can repeat the 21 Day Fix as many times necessary to reach your weight loss goals.
Will I have support? Yes!!! As your coach, I will be here to support you all along the way. You will also have the support and encouragement of the other Challenge Group participants. I have been fitness coaching for two years and I am also a Certified Personal Trainer. I’ve also had my own transformation and have lost 130 lbs with some of our other workout programs, eating healthy, and from drinking Shakeology every day. Just contact me or follow and contact me on Facebook.
Sunday, March 11, 2012
BPM of Exercise Music
I previously wrote a post about Music and Exercise. I’ve done a little more research on the subject and found that music with a BPM (Beats Per Minute) of 120 to 160 is the best for exercising. Generally, dance music and a lot of rock music are in this range. Play music with a tempo about 120 BPM for walking around 3 MPH, 140 BPM for power walking around 4.5 MPH, and up to about 160 BPM for running.
There is a free program you can download from MixMeister that will measure the BPM of your music. It’s called the BPM Analyzer. There are downloads for PC and Mac. I downloaded the PC version. It is a really fast download and is only 664 KB.
I am currently running the BPM Analyzer and scanning my music. I will then choose songs with a BPM of 120 or more and make playlists from there to correspond with the different exercise routines I engage in. I’ll make one playlist for my cardio sessions on the elliptical, stationary bike, and treadmill, one for my outside power walks, and one for my strength training sessions. I’m not going to rely exclusively on the BPM Analyzer results though. Just because a song may have 150 BPM doesn’t mean it’s a song that will motivate me while I’m exercising.
Please feel free to share any other ideas about exercise music or apps or programs that you know about by leaving a comment.
I originally posted this 12/21/11 on my other blog.
Music and Exercise
For me, stimulating, upbeat music is as important to my workouts as good shoes and comfortable workout attire. I don’t leave for the gym without my MP3 player and Bluetooth stereo headset packed in my gym bag. Not only do I get the pleasure of listening to my favorite tunes but, it puts me in a better frame of mind and dramatically increases my physical performance.
I am very grumpy and less than happy about getting up at 5:50 in the morning to go to the gym before work. A morning person I am not. But once I have my music playing, I feel more awake and alive and ready to get the day going. It really helps improve my mood and put me in a much better frame of mind.
Music helps keep me focused on what I’m doing. When I’m doing my strength training sets, I’m not distracted by what’s on the TV or other peoples’ conversations. The greatest benefit from the music comes when I’m on the elliptical. Then I do turn on the TV with the volume off and the Closed Caption on. That way I have something to look at instead of staring at the amount of time lapsing on the display. When I first started out on the elliptical eight weeks ago, I couldn’t last 3 minutes at 43 MPH. I gradually increased my time each day by 15 to 60 seconds. The music really helps me keep pushing on to each day’s goal. Not only does it help me in the amount of time I can last, but helps me increase my pace. I am now up to 20 minutes and my average speed is 50 MPH, topping out at the end of my workouts at about 62 MPH. And it seems I always have perfect timing with the music, too. Just when I need that extra push to make my goal, a really great song comes on and I just go with it to the finish line.
I figured there had to be some research out there on the benefits of using music while exercising and I was right. Research from Ohio State University suggests that listening to music during a workout helps people with chronic lung disease boost their fitness level. This article was of particular interest to me because I am an asthmatic. In the study, subjects with serious lung disease who listened to music while walking covered an average of 19 miles over the course of an eight-week exercise intervention study. In comparison, the group that didn’t listen to music only walked an average of 15 total miles – 21 percent less - by the end of the study. It suggests that participants in the music group may have felt less hindered by shortness of breath.
In a British study, 12 male college students rode stationary bikes while listening to a set of six songs for 30 minutes. They each rode in three separate trials. During one of the rides, the six songs were played at their normal tempos. During the other rides, the tempo of the tracks was slowed by 10 percent or increased by 10 percent. The riders were not informed about the tempo manipulations. When the tempo slowed, so did the riders response – heart rates fell, mileage dropped, and they didn’t like the music much. When the music tempo was upped 10 percent, the riders covered more miles, produced more power with each pedal stroke and increased their pedal cadences. Their heart rates rose. They reported enjoying the music, the same music, about 36 percent more than when it was slowed. They didn’t find the workout easier. Their sense of how hard they worked actually rose 2.4 percent but it seemed to motivate them to push themselves. With the tempo faster, the riders chose to accept, even prefer, a greater degree of effort.
So, the next time you take that walk or go to the gym, don’t leave without you’re music player and headphones. The music might just make that little bit of difference you need to stay motivated and make your goals. It certainly works for me.
My resources:
I originally posted this 9/29/11 on my other blog.
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