I'm about halfway through reading a book called Beyond Training by Ben Greenfield and one of the concepts he talks about is called "Greasing the Wheel". If you've never heard of this concept, check out my video and learn how you can apply this in your everyday life to start improving everything from Pullups to Kip-Ups.
Have fun and enjoy!
As Crossfit continues to grow in popularity, many people are jumping on the bandwagon, finding Crossfit gyms or "boxes" to train in. If you are totally new to Crossfit, basically it started out as a small community of fitness enthusiasts created by a guy named Greg Glassman, who would post daily Workouts of the Day (often called "WODs") as part of the fitness regiment.
Eventually this small community continued to grow to the major Crossfit movement that is known today with large competitions that are even featured on ESPN, known as the Crossfit Games, and feature the World's Fittest Athletes, such as Rich Froning, who has won the Crossfit Games multiple times.
With the growing popularity, this movement has unfortunately come across some scrutiny, most of featured on the popular fitness site Men's Fitness, where there are multiple former Crossfit athletes voicing their concerns. There are some interesting points of view presented here from a Police Officer who was simply fed up with a bad Crossfit Coach, to a woman who refused to date anyone who did Crossfit. It's an interesting read (if you can stand having to sit through a few minutes of advertising to check it out), especially if you are serious about giving Crossfit a try.
Beachbody just announced that the they are remaking their very first fitness program called Power 90. Now, personally, I've never tried this program. It was very old, Tony wore short-shorts, it just wasn't for me. And by the time I caught Beachbody Workout Fever, Insanity had just come out, they were coming out with Asylum and P90X2 so P90 seemed pretty outdated (check out the retro video here--it takes a few minutes to see actual footage from the workout but it's pretty hilarious!)
Surprisingly though, Tony hasn't seemed like he's aged much since his P90 days!
Anyways, with P90X, P90X+ (a little known program but pretty cool if you haven't checked it out!), P90X2, and now P90X3, why redo P90?
Well, for quite a few reasons, actually!
Many, many people have gone through P90X and have lost A LOT of weight, so yes, it can work as a weight loss program. But the original intention behind P90X was not as a weight loss program---it was meant to take those with a moderate level of fitness to the next level---extreme fitness.
That's the whole reason that they put the Fit Test into the program (which very few people actually do... myself being one of them!)--to discourage those who aren't really ready for something like P90X to choose something more appropriate (like P90!)
But they marketed the program so well that EVERYONE wanted to try P90X! The infomercial became so popular (and believe me, it came over time--it wasn't an overnight success) that everyone wanted to try it and it eventually became the household name that we all know and love today (well, love to hate!)
About 7 years after P90X they came out with P90X2, which at first wasn't very well received either has become the go-to training program for athletic training. Yes, it is very different than other programs but if you look at ANY other training programs out there geared towards athletes, when it comes to balance and core strength, this is the TOP program.
And just this past year they developed P90X3, which is geared towards busy people (who don't like an hour and half of Yoga from P90X) and need to get workouts in in 30 minutes or less. Many similar exercises from the original X and X2, just compressed. This is by far one of my favorite programs as there is so much variety!
But still, even though there are modifications presented in P90X3, as well as in X2, it was not "geared" towards beginning level fitness challengers.
Hence, the remake of Power 90. This is truly going to be Fitness 101. So with the launch of this program, I want to throw out a full year long Challenge for those that are ready for it. If you have been wanting to start at a real Fitness Level 1 and progress up to Elite Athlete, join me for a full year of training with Tony Horton at home. I want some AMAZING results for 2015. Power 90 launches in October so we'll start in November of 2014 and go all the way through November of 2015.
I'll have a private challenge group set up for just these specific Challengers and we'll stick out for a FULL YEAR! 90 days of P90, then we'll progress onto P90X3, then P90X2, and then finish with 90 days of P90X (and yes, that is the recommended progression---get your base level with P90, build upon your base skills with X3 but not overtaking your body with an hour long workout, building your balance and core strength with X2, and then getting your pumped and ripped with P90X).
3 months each x 4 programs= 12 months and crazy results!
Yes, there is a commitment of eventually getting all 4 programs (just get them as you go, though! You don't need to buy them all at once!), staying on Shakeology for the full year, and committing to the group for the full year.
Are you in? If so, check out the P90 video below, and then fill out your name, email, and phone below so I can get in contact with you ASAP and find out more about your fitness goals.
I don't know about you but sometimes when it comes to doing your workouts in the evening, by the time it comes time to put on those workout shoes the willpower is gone! Have you ever felt like that?
I know when I first started working out I was working full time, we had just had our oldest daughter so we were new parents, the budget was tight, and any time we had to spend together was in the evening so we had to choose between either spending time as husband/wife or working out (and if we had even thought about doing a couples workout, it may not have been as bad but we didn't think of that at the time!)
For many of our clients and challengers who struggle with the same thing, I recommend that they try doing a morning workout for a number of reasons:
1. You can get it done first thing then you have the most determination and the least number of excuses. And when I say "When your willpower is strongest", I really mean it---by the time you get to the end of your workday, you've had to make so many decisions that you really do have a limited about of "willpower strength". If you choose to do your workout first thing you'll have the best shot of following through.
2. It will give you more energy throughout your day. It gets the blood pumping and most people find it makes you more alert throughout the rest of your day.
3. For some people you'll find that since you already invested in the time and effort to do a workout you'll make healthier choices throughout the rest of the day so you don't ruin what you've done.
Morning workout tips
So hopefully I've at least given you a few reasons to give this a shot. What are some practical ways that you can actually start using this and what do you do if you think this will be a real struggle?
Tip #1: Try to get some caffeine in your system
Caffeine is a strong ergogenic that can not only help you start the day off right and have a little more energy in your workout, but it helps to release those fatty acids and start burning those off right away. If you can squeeze in the coffee first thing (get the pot going as soon as you wake up), and maybe do some quick Yoga (see Tip #2), and by the time the caffeine kicks in you'll be good to go.
Here's what I use if you're not a coffee person.
It also serves as a diuretic so post workout, you may feel, umm, lighter... ;)
Tip #2: Start your day with 4-5 minutes of Yoga
Yoga has a number of benefits but most of all, it helps you to relax first thing in the morning, put everything else aside and focus on just your workout, and get your mind and body prepared (even if it's just a short workout). If you are taking the time to workout in the morning, take a few minutes to prepare yourself so you get the most out of it.
Now, I'm not saying to get a full Yoga routine in here, but even just a few simple sun salutations work very well (even some of our Programs, like P90X3, incorporate some of these simple sun salutations right in the warm-up so you are good to go!)
How to do a Sun Salutation
Tip #3: Base your workout on how you feel that morning
If you get up that morning and after you finish your Yoga and you still aren't feeling fully recovered, don't do your hardest workout of the week that day. Substitute in a full Yoga, Pilates, or stretching workout, just do some light cardio/aerobic work, and take it easy.
Most people don't fully recover from doing a workout, especially when they start a program like one of the Beachbody programs we offer. But listen to your body---if you aren't recovered, don't push yourself. Even though a program says it's a 60 day program and you want to stay on track, listen to your body and take the time to recover properly otherwise you'll feel even worse the next day!
Want a great Recovery Workout that you can throw in when needed? Here's a program that I throw in when I know I can't do a hard Insanity or Asylum workout.
I hope these workout tips have helped you or at least given you some things to think about if you do start incorporating some morning workouts into your life. And don't be afraid to email me Bryan@AkersFitness.com if you need some more one-on-one help or if you want something you can do at home just starting out with your fitness.
Picture source: http://parade.condenast.com/134721/marilynvossavant/to-snooze-or-not-to-snooze/