A P90X Success Story!
This week's Sexy in SLC says he hasn't always been sexy. Read how he went from a soft-shelled sweetie to hard-bodied hottie in the following Q&A.
We don't think you looked bad in your "before;" what made you want to change your body?
I was an athlete in high school and had been in pretty good shape most of my life, but somewhere between undergrad up till this last March I let myself fall into a rut of unhealthy eating and partying too much. I was always tired, unmotivated and felt "ugh" all the time. I also got random chest pains, and that scared me because I was only 25.
How would you describe the you in your "before" picture? In your "after" picture?
The me before can be described by the following list: Lazy, unmotivated, ate out four to five times pre week, drank way more than I should have, depressed, had just gotten out of an unhealthy relationship, didn't like the person I saw in the mirror -- inside and outside. Those were just a few things!
My "after" me is a total 180. I love life, am excited for the future, motivated, am in the best shape of my life, love what I'm doing, have a love of helping people.
How long did it take you to get in shape?
I committed myself to the P90X program. In 90 days, I lost 27 pounds and 12 percent body fat. I started on March 8, 2009 and haven't looked back.
What was your workout/diet plan?
I used the P90X program, which includes its own nutritional plan. I followed the nutrition plan semi-religiously and got awesome results. I wonder what would have happened if I followed it harder. The workouts aren't easy, but breaking bad eating habits is even harder. You have to really want it with P90X. It's serious, but fun!
Tell us how your life has changed.
My life has changed dramatically! Problems I used to have in the past went away as I started to get into shape. I used to have chest pains and back pains -- they're gone now. I used to be chronically fatigued, irritable, and moody (but wouldn't show it). Now I have more energy and the desire to do more and want more in my life. The program taught me discipline that I badly needed. I've been able to translate that discipline into other areas of my life and have had success because of it.
What advice would you give to someone who's feeling like they're not in shape?
Get off the couch and move! Find something -- anything -- that works for you whether it be biking, hiking, rock-climbing -- maybe it's P90X! It doesn't matter because when you start moving, you start burning calories and start telling your body to produce more energy. I find a lot of people saying they don't have the energy to workout. I felt the same way in my "before" photo. The key to having more natural energy now, I realize, is to give your body an excuse to produce more energy (i.e. workout) and feeding your body right (good nutrition). Finally, know that every day you choose to exercise and eat well, you're becoming more healthy, more energetic, more motivated, faster, stronger, more flexible, etc. That alone should be motivating enough. Health and wellness isn't a 90-day thing, it's a lifelong thing. Cheers to a New Year and hopefully, a new you!
Brian Hin is now an Independent Team Beachbody Coach and sells P90X, as well as other Beachbody programs.
Getting real with fitness resolutions
*Remember, I can help you make them and keep them! Contact me!
NEW YORK (Reuters Life!) - New Year's resolutions: We make them, we break them, we make them again.So it's no surprise that "Get Fit" tops many of the same lists year after year.
Fitness experts say if you're serious about shaping up this time, start by trading in your impossible dreams for some attainable goals.
"People will say, 'I'm going to lose 30 pounds,' when 10 pounds would be more doable. They'll say, 'I'm going to exercise every day,' when three times a week may be more likely," said Shawn Talbott, spokesperson for the American College of Sports Medicine (ACSM).
The researcher and program developer advises people to set realistic expectations.
"Compliance is the big sexy thing in fitness research: How do we get people to comply with their program?"
He suggests seeking out that sweet spot of balance between too much exercise and too little.
"Not so little that there are no benefits, and not so much that you can't do it."
And he says exercise loves company.
"I recommend making that resolution along with a buddy. Very good research shows that having someone you're accountable to can double, even almost triple, your effectiveness. Then stick to your plan," he said.
"Make gradual, graded workout goals, say twice a week for two months, then up your goal to three times a week for two months."
One ACSM study showed that motivation to be physically active was higher when sports - instead of just exercise - were involved.
"Competitive is good," he said. "You feel like you've got some skin in the game."
The history of New Year's resolutions dates back to ancient Rome and the mythical King Janus, from whose name January derives. Janus became a symbol for resolutions because he had two faces and could look simultaneously back on the past and look forward to the future.
Janus was also the guardian of entrances and doors.
Carol Espel, director of group fitness for the Equinox chain of health clubs, says that every January, clients enter health clubs with high hopes and no plan.
"They might have the best intentions but not the right tools," she said. "People say, 'I really want to start exercising but I don't know what to do.'"
She said it can be daunting.
"But if you've decided to take that New Year's resolution seriously, and you're upset that it comes up year after year, commit to the resources you need," she said, "whether it's a day-to-day planner, group classes or a personal
Espel said even those without the will or the funds to join a club can achieve their fitness goals.
"Just get off the couch. When you come home from work, go out for a brisk walk," she said. "Studies document that three 10-minute bouts of exercise a day can be very practical."
Espel says it comes down to establishing a routine that you enjoy and sticking to it.
"A little soreness shows that you've done some pretty effective work," she said. "Well exercised muscles burn calories more effectively."
Then, of course, nothing succeeds like success.
"When people start to feel differently, when their clothes fit better or they have more energy," she said, "that's the most powerful motivating factor."
Who IS perfect?
There is no reason to beat yourself up after a bad day. We all have them. After all, none of us are perfect. But the reason why overweight people remain overweight is because they wallow in their condition. They figure, heck, I had a bad day yesterday, may as well have another today. This is why diets don't succeed as much as a lifestyle change does. Your body now knows, after you have been doing it right for month after month, that a bad day is just that...a bad DAY. Not a bad week, not a bad month, not a bad year. It is important that you see...that you REALIZE that it was a bad day and that the day will end...and in the morning, the sun will shine just a little differently. That is your clue to treat it differently. It is your clue that the bad day is over and now is the time to turn it around. Because the later you wait, the harder it is. It is this way for many obstacles that you face in your lifetime. It is better to start NOW to fix it than it is to wait. Waiting means you are weak. Waiting means that you are a procrastinator. Waiting means that in your own eyes, you are not worth the effort.
It is a new day. It is time to turn your life around. It is time to be the person you want to be. Because you, more than any other person in your life, can make this happen. You hold the key. You can begin your GOOD day today.
It's Christmas! You can let it slide...
Walk when you have the chance! A quick jaunt around the block can do wonders. And if it is snowing, pull out the Twister game or the kids hula hoops, or walk the dog. Just 15-20 minutes of a heart engaging exercise will boost your metabolism enough to keep your indulgences from wrecking your waistline.
You are allowed to have fun! Just do it in moderation!
Merry Christmas and a happy healthy New Year to all my fitness friends!
Measure and record!
But what is a serving size?
Here is a good general guide.
Grains: 1 slice of bread, 1 ounce of ready-to-eat cereal, 1/2 cup of cooked cereal, rice or pasta (about the size of a 1/2 baseball).
Vegetables: 1 cup of raw leafy vegetables (about the size of a small fist), 1/2 cup of other vegetables or 1/2 cup of vegetable juice.
Fruits: 1 medium fruit (medium is defined as the size of a baseball); 1/2 cup chopped, cooked or canned fruit; or 1/2 cup juice.
Meat, Poultry, Fish, Dry Beans and Nuts: 2 to 3 ounces of cooked lean meat, poultry or fish; 1/2 cup cooked dry beans; or 2 tablespoons of peanut butter.
Milk, Yogurt and Cheese: 1 cup of fat-free or low-fat milk or yogurt, 1 1/2 ounces fat-free or low-fat cheese.
I can’t possibly eat that many servings of vegetables, etc.!
Before you decide that you can’t eat as many servings of ANYTHING as suggested, think small fist, baseball, hockey puck and a computer mouse. These are all things that describe a “serving size.” The comparisons will help you eat more of the things you need and less of the things you don’t.
- One serving of raw leafy vegetables or a baked potato should be about the size of a small fist. A serving is a lot smaller than most people think.
- A cup of fat-free or low-fat milk or yogurt, or a medium fruit should equal about the size of a baseball.
- A half a bagel is about the size of a hockey puck and represents a serving from the grains group.
- Three ounces of cooked lean meat or poultry is about the size of a computer mouse. Three ounces of grilled fish is about the size of a checkbook.
- A teaspoon of soft margarine is about the size of one die.
- An ounce of fat-free or low-fat cheese is about the size of six stacked dice.
Order and share an entree with a loved one.
Immediately ask for a box and pack away half for your lunch the next day.
Eating at home? Use a smaller plate! Choosing to use a salad plate rather than the standard dinner plate and filling it up once will cut your calorie intake in half!
Take your time eating! It takes a full 20 minutes for your head to realize that your stomach is full.
These are just a few small suggestions. Measuring and recording what you eat will help you realize at the end of the day what you put in your mouth. Try it! After a few months it will become second nature and you won't have to record it anymore!
Turning skinny jeans into fat jeans!
I'm not much of a fashion diva. I used to be more into fashion when I was a career woman and was in the public eye on a day to day basis. But today, give me a pair of jeans and a tee-shirt and I'm a pretty happy person. Here in Minnesota, jeans are an essential for about 10 months out of the year, so I live in them. It is funny, but I had grown so accustomed to my jeans. I never really needed to buy new ones because my weight has not changed much within the past few years...until now that is. It finally hit me a week ago that I needed to buy a few belts. I haven't needed any of those either. My regular size Levi's can no longer be my "go to" jeans!
This morning as I went to put on a pair of those old "skinny" jeans, I realized that they are not my "skinny" jeans anymore! They no longer fit me like a glove. I can't even use a belt on them anymore without having them bunch up in the back. If I hadn't have put them on and looked at myself square on in the mirror, I wouldn't have believed it. So, I took a picture. After that, I went out and bought me some new "skinny" jeans. These old jeans can be packed away. Better yet, I'll give them to the less fortunate this winter. I know I'll never need "fat" jeans again!
Mocha Loco Shakeology - YUM!
instant coffee or espresso, 8 oz water, splash of unsweetened almond
milk...blend 'til frothy!! Enjoy!
