Fitness | Put Yourself First : Perry Tinsley

Les Mills BodyPump Home Version – Les Mills Pump by Beachbody

December 29, 2011 By Perry Tinsley Leave a Comment

To tell you the truth, I pretty much wrote this workout off as something I wouldn’t be interested in.. until I bought it, tried it and I love it! Finally! Les Mills BodyPump that is taught at thousands of clubs in world wide every week. So, it’s very popular! There’s now a home version called Les Mills Pump (here’s a video clip)!

I have several friends on Facebook who are BodyPump trainers and taught in clubs. Some of these friends are Beachbody Coaches and they were fired up when Beachbody decided to partner with Les Mills in the creation of this at-home workout program. My wife, Hillary, told me that they offered BodyPump at her old Gold’s Gym. So there was a lot of buzz around it, but I like working out from home and already have an entire library of Beachbody workouts so there’s no shortage of variety. I just didn’t see where Les Mills Pump would fit in. Plus, I thought the equipment would take up way too much space (I was wrong there… see video below)

So, I had focused on getting ready to do P90X2 and let the idea of Pump go to the wayside. That is, until Beachbody announced that we could buy Pump before anyone else (a nice perk of being a member of Team Beachbody!). I decided to take a closer look at the details of Les Mills Pump, and actually got “pumped!” I love the fact that this program has you working out just 3 times a week a week and you can burn up to 1,000 calories per workout. It seemed like I could add this in while doing P90X2 without any problem. PLUS….Hillary and I could do it together!

When our box arrive inside it included a barbell that that can be disassembled into 2 pieces, and a set of 2 5-lb. and 2 10-lb. weighted plates. It also came with tools to help you succeed such as the fitness guide book and a nutrition guide book to get you super awesome results.

We dug right in with some of the longer workout DVDs (which range from 20 min to 55 min). We instantly loved it. We found the music to be super inspiring and made the workouts go by super fast. The exercises were very doable, yet effective. We felt the burn in our muscles and at times yelled at the trainers on the DVD! The workouts were very different than anything I had tried before. Typical strength workouts use heavy weights. Les Mills Pump uses low weights with high-repetition. This will help you get lean, strong, and sculpted (see videos below)!

After our first few workouts together, we thought, “Who would Les Mills Pump be right for?”

People of any weight, age, shape or size
Beginner, intermediate or advanced fitness levels – YES!!!
Men and women – YES!!
Athletes looking to strengthen all muscle groups for better performance
Anyone wanting a long, lean, chiseled and sexy body
Anyone looking for a HYBRID program with another Beachbody Home Fitness Program

I think this is a must have for anyone looking to lose weight and get lean. This may just be the fastest way to get in shape. With 6 to 7 trainers in each workout using an amazingly pumped up music variety, you’ll have the motivation to show up for each workout. You will have blast and work up a great sweat. Time flies with these workouts.

You combine this with the optimum nutrition in Shakeology and you will be unstoppable in getting results!

Another night perk for motivation, you will have me as your complimentary coach to connect with for more support!

Here’s are some videos of the exercises we did on our first two workouts along with an initial review!

Filed Under: Featured Content, Fitness, Health & Fitness Tagged With: beachbody, bodypump at home, Fitness, get lean, lean muscle, les mills pump, lose weight, Perry Tinsley, Shakeology, workout

Pick and Choose your Cheat Calories!

November 23, 2011 By Perry Tinsley Leave a Comment

Many people feel that there is a benefit to having a cheat meal (or sometimes a cheat day) as a part of their overall nutrition program. I’m not going to weigh in on that subject. This article isn’t about whether you should or shouldn’t. I’m going to assume that you look forward to the occasional cheat meal with some sort of food that isn’t the ideal fit for your nutrition and health goals. This article is about putting yourself in control to make conscious choice about those “cheats” and how to not let them take control to become cheat days/weeks/months.

You decide to have something off the “healthy” radar. My tip. Make it A REALLY GOOD CHOICE. Make it worth while. Make it something that you’ll look forward to all week long. Make it worth putting in an extra workout or two to burn it off.

You see, when you give yourself permission, your mindset changes. You won’t just mindlessly snack and blow 300 calories here or 500 calories there or even more if you truly lose track.

You also give up the guilt, because you are giving yourself permission to temporarily go astray.

What foods should you cheat with? Chose something that is a favorite. Something that you’d be willing to drive 2 hours to get. Don’t waste calories on something that is just “kind of good.” It’s too easy to just eat something in the here and now because it’s sitting right there in the fridge or on the counter or at the sample tables in Costco and Sam’s Club.

For me, I love Pizza. Now, most of the time if I’m going to have a comfort food I first look at ways I might make a healthy version of it. When it comes to pizza, there are just some restaurants that make such incredible creations, that I will go out of my way to have it if I truly want it and feel I’ve worked for it. I don’t look at it as a reward. I don’t use fattening foods to reward myself. This is merely a choice I make on occasion if I find myself really wanting a special treat that doesn’t align with my fitness and nutrition program. See the difference?

So typically you will not find me grabbing in the candy dish or visiting the break room to see who brought donuts.

My recommendation if you find yourself needing to cheat on your eating: think through your choices. This takes practice. Especially when you are at the beginning of your journey. But each time you succeed, you give yourself power. You become successful. And you give yourself a leg up to keep getting the results you are wanting. It’s also good to take note of how your body feels afterward. Many times people feel a bit sluggish or bloated. That’s good feedback to listen to!

If you’re looking for a complete fitness, nutrition and support system with free coaching, look no further. I’m here to guide you every step of the way.

Filed Under: Fitness, Health & Fitness Tagged With: calories, cheat, cheat caloiers, cheat meal, cheating, choice s, choose, chosen, colories, conscious, controls, exercise, Fitness, free coaching, healthy eating, meals, mindless eating, mindless snacking, nutrition, pick, pizza, snack, support, tips, unhealthy choice, unhealthy choices, worth

Yoga is way too hard! Do I have to do it?

November 17, 2011 By Perry Tinsley Leave a Comment

Yoga is way too hard! Do I have to do it? Is it necessary in the grand scheme of things? I used to think it was not. Yoga is one of those workouts that always seemed way too boring and “fluffy” too me. I’m sure I had this perspective due to ignorance and maybe a little bit of fear. This was, it always seemed to be everywhere. On morning TV shows and almost always threaded through Beachbody programs.

So, what did I do when I first started working our and came to the yoga exercises? You guessed it! I skipped them. Who need to do yoga? I mean I tried and it was way too hard. My mind wasn’t into it. Besides, what was the point?

Fast forward eight years to the writing of this blog and I actually look forward to “Yoga Thursdays!” I actually have a special name for my workout. Am I crazy? Well, my body and mind don’t think so.

Here’s what I have discovered, personally, by incorporating yoga into my weekly routine. It’s not “fluffy” at all. It’s empowering. Seriously. While I am not at a point to totally shut my mind clutter off during the workout, I do find my mind has a chance to let stress fade,. I also get a sense of energy that floods my mind and body. it’s hard to explain. I just end up feeling grateful for all I have.

From a workout standpoint, I am certainly more flexible. But the biggest thing I noticed was that these workouts improved all my other workouts and level of fitness. I would have never thought that! I am able to have better form and posture when lifting weights, doing pushups, core work and more.

The sheer challenge of yoga is another mental and physical benefit. The need to focus one balance and calm, well timed breathing seems to have this camling of the soul effect. Another one of those hard to explain feelings until you have experienced it yourself.

Now I am sure there are way more benefits than I am listing here. These are just a few that come to mind. I am so, so glad I decided not to skip the yoga workout when I started my second round of P90X. I would not do it during my first round and even skipped over it back when I did Power 90. I am so looking forward to doing the P90X2 Yoga workout again soon! I loved it!

I guess that shows me one more lesson I learned. Yoga helps one learn to grow and step of of their comfort zone.

My recommendation: if you hate yoga and think yoga is too hard, then you owe it to yourself to work at it no matter what. You may just find it to get a special day named after it each week!

Filed Under: Fitness, Health & Fitness Tagged With: alternative medicine, beachbody, body, chaos, do i, energy, energy. empowering workout, exercise, flexibility, hard, health, human behavior, human interest, incorporate, indian philosophy, meditation, mind, mind body interventions, mountain pose, P90X, personally, routine, soul, to do, vihangamyoga, weekly, workout, yoga, yoga exercise, yoga is way too hard, yoga mat, yoga workout

15 tips to achieve and maintain a lean body

September 23, 2011 By Perry Tinsley 2 Comments

It’s no secret that getting that chiseled, sculpted body takes time, consistent workouts and a variety of exercises. For many people out there, getting that lean looking stomach is sometimes looked as the holy grail. I have talked to people over the years who spend so much time exercising hard and even doing two or three workouts in a day to get that lean look. While it might seem like that’s the way to go, my experience has been that effective workouts don’t necessarily have to take lots of time. Actually, it’s only about a third of the equation.

You see, getting that lean looking body takes “kitchen work.” As Tony Horton says, “Great abs are made in the kitchen.” Setting yourself up for success with what you eat and how you eat is going to melt away the flab and reveal all your hard work. It doesn’t happen over night and I believe it’s a process one takes to get there, although I do know of a few people who have gone “all in” with a kitchen makeover and guess what? Their results come a lot quicker. The thing is, it needs to become sustainable and habits for a lifetime otherwise old habits will creep back in.

So, here are some tips I have learned to set yourself up for success:

If you are doing one of our amazing fitness programs, follow the nutrition guide. A lot of experts put time, research and energy to perfectly compliment the workout program to get you results. If you need more variety, then use the meal planner on Team Beachbody to generate meals and print grocery lists.
Eat Breakfast
Eat a meal/snack about every 3 hours
Each night or each week prepare snack bags and containers of lunches with healthy foods so you have it with you instead of stopping for fast food or the vending machine
Find healthy ways to make your favorite foods like burgers, pizza, and chili. Here are a few ways I make these staples without expanding your gut.
Read those labels! Sugars are SNEAKY. If you see the letter “ose” on the end of a word, you can bet your belly will not be getting leaner.
Shop the perimeter of the grocery store for the healthiest options. Going up and down the aisles can guarantee a lot of processed things with fats, sugars and sodium added. Not good, even if the title tries to convince you it’s a “healthy choice.”
Portions sizes do matter. It’s a pain, but measuring can not only be a learning experience, it can also help that leanness we are talking about here!
Quit eating anything about 3 hours before bed.
Diet is a silly word to use as it implies deprivation. Are you looking to be on a lifetime diet? Just put it in your head right now that you “eat healthy.” There. Done!
Stop 1 unhealthy eating habit each week such as phasing out soda in week 1, banning yourself from treats in the office in week 2, stop hitting the vending machine in week 3, phasing out alcohol in week 4, etc. You will feel better, healthier, more energetic and empowered to have control of those things instead of them having control over you.
Get support from friends and family. If you are heading to their house for a gathering, ask about the food options so you can stay on track. Bring a healthy item to add to the mix.
One more thing about getting together with friend/family. See if you can have a hand in the planning and organize an activity instead of a food fest. My family is notorious for planning everything around food. Over the years, we have shifted to more activity-based get togethers and if there needs to be food, we make it healthy items. even snacks!
When dining out, scan the menu for all of the various healthy items and then have the restaurant assemble a meal of what you want. You’re the one paying for it, right? Get vegetables steamed, get dressing on the side, say no to the gut busting bread basket or biscuits, ask for no added salt or butter and you’ll probably shave an extra 300-500 calories. Shave another 400 calories if you have them put half of the order in a “to go” box.
Ditch the guilt. We all fall into old habits or slip once in awhile. Take a mini session to acknowledge that you deviated from your goals, accept responsibility for your choices and then get right back to your plan. This works for exercising too. Don’t let days and days of guilt pile up. You know what to do and what you want, so go after it. You’re the one in charge!

I have loads more ideas, but you can start with these. Wondering what foods are good choices. See the top 2 tiers in Michi’s Ladder.

If you are on your way to achieving a lean body, what ideas have worked for you?

Filed Under: Fitness, Health & Fitness

Workout programs that chisel your body for an amazing lifestyle

September 3, 2011 By Perry Tinsley Leave a Comment

After turning 47 this month I did a Power Blast Podcast on how P90X really took my health to new levels. It was really apparent when we attended the state fair and all of it’s temptation nightmares, when people approached me and asked if P90X really worked. How validating and what a compliment. Not only to me, but to the effectiveness of P90X and the results it can take a person. Especially a person who took the “dreaded 40s” decade and made it to be the best decade yet.

So, I stepped back the other day after a hard workouts and it hit me. Over the past decade, it wasn’t just P90X that got me in stellar shape. It was an entire line of Beachbody workout programs, products and support systems that has chiseled the body and created the lifestyle I have today. I just disciplined myself to show up, do the work and take advantage of all of the amazing tools. It truly has become a Beachbody lifestyle of fitness, health, nutrition, support, friendships and so much more! Their workout programs are the only ones I have done over the past decade. Pretty impressive with all of the options that have popped up over the past few years.

No matter what health and fitness program you choose, you need to recognize that commitment starts with the small things. Those things you need to do daily. That’s what will bring you success. Show up each day! It’s never too late!

So, let me break this Beachbody decade down. It’s not to necessarily toot my own horn. It’s merely to point out the fact that these workouts and nutrition tools work well, provide variety, and are complete systems to get you results, as evidenced by the chiseled guy writing this article.

2002

Bought Power 90. Tried it, was hard. Quit doing it. Put it on the shelf. Got fatter.

2003

Tired of getting fat
Power 90 – round 1, committed to 90 days, hoping it would work.
Lost 20 pounds and 3 belt loop notches
Bought Power Half Hour (to workout in less time), sporadically worked outt, you guessed it…started to get fatter
Recommitted to Power 90 and got back on track
Lost my wife, Terri, in a car accident and stood at a crossroads..depression or continue to improve and use her inspiration to push myself

2004

P90X released and scared to death, but dove in head first
Lost 18 pounds and started getting definition I never knew possible
Repeated P90X
Submitted video results and was a September Success Story with Beachbody (won $500)

2005

P90X to start the year!
Met my good friend and coach, Ronda Hendrix
Diagnosed with Ulcerative Colitis.. what a pain!
Online Chat with Debbie Siebers got me to eating vegetables (check out her Attack of the Saddlebag Videos!)
Slim in Six Slim Series
Featured in the first run of the P90X infomercial… what an honor!
Turbo Jam – Um… all over the place!
Collapsed on the floor and couldn’t walk …would later discover a degenerative

2006

Started the year with modified Slim Series to work thru the pain of my lower back (L4 & L5 discs if you know what I mean)
Lots of Physical Therapy & Chiropractic treatments
P90X workouts modified and have given up on lifting heavy weights or resistance. Too much on the back. Working mostly on Core strength and stability.
Recorded one of my first YouTube videos on a Core Strength Test.
10,000 pushups in a month challenge.. did it in 3 weeks!
P90X finished the year with a little Turbo and Slim Series mixed in

2007

Became a Team Beachbody Coach
January Million Dollar Body Game Winner – $1000 woo hoo!
Won $300 in WOWY
Launched Power Blast Podcast
Hip Hop Abs – I was all over the place and recorded an online video called Ha Ha Abs
P90X doubles routine to lean out for the final MDB Game entry

2008

Submitted my final entry for the Million Dollar Body Game at a weight of 151.
I looked good, but it wasn’t sustainable for me.
P90X Plus
Ten Minute Trainer (also tried Rockin’ Body by Shaun T, but not for me!)
P90X

2009

ChaLean Extreme – I really love this program. Very complete and the audio CD is a gem! Thanks Chalene!
Began Shakeology and have not stopped. Boy life is grand now!
Insanity – even did this on vacation. Try it at an elevation of 8,000 feet!
P90X

2010

Brazil Butt Lift / Rev Abs – Did these as doubles. I was quickly humbled and switched to Rev Abs only after a month
P90X Plus
P90X
Mixed in Tony Horton One on Ones
P90X Plus – I really “heavied” up the weights and went low reps instead of timed routines. Great results here.

2011

Insanity – I really worked on form over speed this time and really got great results and leaned down from the holidays!
Tony Horton One on Ones
Insanity The Asylum – Did 2 rounds. Love this program. So much fun!
P90X (I’m back!)

2012

P90X2

I do not publish this chronology to gloat (although I am rather impressed LOL!). I publish this to show that Beachbody produces a variety of body-transforming, life-changing workout programs. All a person needs to do is decide why they want to get in shape, commit to following a program as designed and get the support they need, and over time, the healthy lifestyle becomes… well, a lifestyle.

Come join me on this continuous journey. I’ll coach you. As you can see, I have lots of experience!

Filed Under: Featured Content, Fitness, Health & Fitness Tagged With: beachbody, beachbody workouts, body, brazil butt lift, chisel, decade, entire, exercise, Fitness, give, Insanity, insanity asylum, lifestyle, lifestyles, meal replacement, million dollar body game, P90X, p90x plus, p90x2, Power 90, resistance training, results, Revabs, Shakeology, slim in six, superfoods, support systems, Tem Minute Trainer, Tony Horton, Tony Horton One On One, Turbo Fire, turbo jam, workout, workout programs, Workouts

P90X2 pre-sale September 1st – free stuff. Results2 for you!

August 24, 2011 By Perry Tinsley Leave a Comment

All I know is that I am scared (and excited) again. It happens every time an extreme workout is being released because I question myself whether I’ll be able to do it. Will I keep up? Will it be too hard? What will it do to my body? I’m ready for Results2!

I was one of the first customers to do P90X when it was release in March of 2004. I had done Power 90 several times, but never knew I much my body could transform until P90X came out. The timing was perfect for that release too as I had just lost my wife three months prior, so pushing myself to the extreme was awesome! My P90X results even were featured in the very first P90X infomercial! What an honor.

P90X2 is coming this December and you can be one of the first customers like me to take your fitness to extreme2 heights! P90X2 is super charged, full of energy and new moves that will make you leaner, stronger, quicker and more powerful. You already assumed this, right?

P90X2 it bringing modern day fitness science and top physical workouts together in one at home workout program. So, if you’ve graduated Power 90, P90X or any of the other flagship elite programs such as Insanity, Asylum, TurboFire, Chalean Extreme then this program will be for you. Even CrossFit and TRX fans will love it!

Below is a a description of what is in P90X2.

Pre-order P90X2 so you can get free stuff!

You will need to be a Team Beachbody member (click here to create one) in order to pre-order on September 1 (so you’ll already be in an exclusive group of customers!). Pre-orders will get free Shipping and Handling and by ordering through the Team Beachbody site you will receive two free Tony Horton One on One series DVD’s that were created just for this program. Having me be your coach will be an additional bonus!

P90X2 is made up of three phases, each focusing on a different aspect of fitness: Foundation, Strength, and Performance. A total body evolution will occur. You begin by improving your foundation, where instability plays a large role. Then you’ll build strength and, finally, power, which all translates to improved performance.

Once I saw all the equipment that you can use, it was nice to see that they include options ideal for traveling on the road, especially vacations! When you are home, here is a list of equipment: Pull up bar, Dumbbells or bands, Medicine balls, Foam roller, Stability ball, Power stands, Yoga mat, a pull up assist band instead of using a chair. So, you probably already have a lot of this equipment!

Phase 1: Foundation–Move better, feel better and allow you to be less likely to get injured. Trains your muscles be be more balanced by activating your stabilizing muscles and mobilization muscles at the same time to get you ready for the next phase.

Phase 2: Strength–Get stronger, wider range of motion, more supple and look good! This phase you become more explosive and quicker by using balance and strength routines at the same time.

Phase 3: Performance– Jump higher, run faster and feel like a kid playin’ in the park! Using what is called P.A.P. (Post-Activation Potentiation). More weighted resistance exercise to load the muscles making you stronger.

A nutrition guide includes more options ranging from Vegan, Vegetarian, Gluten Free – 27 Diet Guides in one to fuel your performance! Realizing that people don’t always have local natural food stores accessible, they created the plan to make it easier for the consumer.

What’s in each kit?

There’s a base, deluxe, ultimate kit versions all on DVD and Blu-Ray starting at $119.95

The base kit DVD – 119.85 Blu-Ray 149.85
13 disks. Bring it again, X2 Core, Plyocide, X2 Recovery & Mobility, X2 Total Body, X2 Yoga (60 min now), Balance & Power, Chest, Back & Balance, X2 Shoulders & Arms, Base & Back, P.A.P. Lower, P.A.P Upper, X2 Ab Ripper. Also includes Nutrition guide, Fitness guide, & 90 Day calendar.

The Deluxe kit – DVD 239.85 Blue-Ray 299.85
includes all of the above plus 2 extra workout DVD’s V Sculpt & X2 Chest, Shoulders & Tris, a Stability ball, 2 8lb medicine balls and 1 foam roller.

The Ultimate Kit – DVD 299.85 Blu-Ray 359.85
includes the same as the Deluxe kit. Replace the foam roller with a premium grade (textured) foam roller and 2 power stands added to the package.

Pre-order will begins on September 1, 2011, and include free Shipping and Handling.
Order through me and receive two free Tony Horton One on One series DVD’s that were created just for this program.

Orders are to be sent out just before December 25, 2011, perfect of a post holiday sweat. Your credit card will not be charged until P90X2 is actually shipped to your house.

There may be a long delay after the release date if you don’t pre-order this program.

More! Tony Horton at your door?
Weekly prizes will given away starting September 1st and one lucky person will have Tony Horton deliver your P90X2 package to you.

Want to be in the P90X2 Infomercial?
You can submit your success story with P90X2 and earn a chance to be in the infomercial. I did this back in 2004 and blam! There I was on TV!

So, let’s rock this thing and BRING IT2 the max!

Want to be held accountable?

Filed Under: Featured Content, Fitness, Health & Fitness Tagged With: & 90 Day calendar, 8lb medicine balls, Back & Balance, Balance & Power, Base & Back, Chest, Fitness, Fitness guide, foam roller, health, life, P.A.P Upper, P.A.P. Lower, P90X, p90x2, PAP, Perry Tinsley, Plyocide, post activation potentiation, Power 90, preorder, presale, push play, relationships, Shoulders & Tris, Stability ball, Tony Horton, ultimate kit, V Sculpt & X2 Chest, workout, X2 Ab Ripper. Also includes Nutrition guide, X2 Core, X2 Recovery & Mobility, X2 Shoulders & Arms, X2 Total Body, X2 Yoga (60 min now)

Modifying P90X when battling an injury

August 22, 2011 By Perry Tinsley Leave a Comment

It was shear stupidity on my part when I screwed up my shoulder. I had just finished a second round of that fun program called Insanity Asylum and was feeling quite empowered.

My injury didn’t happen during Asylum. It happened during golf. You see, I hit the ball really well and went to help a few buddies find their ball. Since my friend I was riding with took the cart to the green, I decided to jump on the other cart and ride up with two other guys. I hung onto the roof handle and basically stood on the side of the cart with my feet barely hanging on. Well, I started to feel the cart lean and thought I was going to tip us over. My foot slipped to the ground and I hung on with one arm. I impinged my right shoulder muscles. This was 2 months ago and I’m still feeling moments of sensitivity.

So, here I am gearing up for the Beachbody Challenge and chose to do P90X. I kickstarted my program with a Shakeology Cleanse and started to dig into the workouts. It was obvious that some moves were going to need to be modified as my shoulder is far from feeling recovered. When I wince at the thought of an exercise I know it’s time to modify or do something else.

The first smart thing I do is warm up to prevent further injury. Sometimes I see people overlook this part of a workout. Not smart at all. Proper warmup and stretching is a must before and after workouts. Sometimes during too, especially when it comes to strength training. I also add in a few specific shoulder strengthing drills from Total Body Solutions (kind of like physical therapy on a DVD) to work on y underlying issue.

Then I hit P90X hard with modifications. Don’t get me wrong. When there’s an exercise that does not directly impact my shoulder, I am going for it. But some moves require some lighter weights (shoulder presses and shoulder flies) or the use of a chair during wide pullups. Even the chatarunga pushup needs to be done from my knees. Still, I am able to bring it during plyo, keno, yoga, arms and abs.

So, I am allowing my body to recover, but am still showing up to get some great strength training in. If I feel a tweak, I stop immediately and don’t push it. I will continue this pattern for another month and I know an impingement takes time to heal. Otherwise I may head to a doctor. For now I’m sticking to the drills, modifying when needed. This program is intense and experience has taught me when to push it and when to back off. So, if you are battling thru and injury, don’t let your ego take over. Give yourself the time to heal. I know my shoulder is wanting to get back in the game, but it’s not time yet! If you find yourself in a world of hurt, be smart and get it checked out by a professional.

If you have any questions about modifying or are looking for some P90X tips, email me at perry@putyourselffirst.com. I’m always helping people get the most out of their programs. You can even make me your coach by clicking here. Then I can share some more insider tips!

Filed Under: Featured Content, Fitness, Health & Fitness Tagged With: battle, battling, bring it, damage, doctors, exercise, Fitness, health, injuries, injury, modification, modified, modifying, modifying p90x, muscle drills, muscle impingement, P90X, physical therapy, prevent, prevention, proper, resistance training, stretches, Tony Horton, total body solutions, warmups

Back To School Teacher Fit Kit for those busy teachers

August 16, 2011 By Perry Tinsley Leave a Comment

It’s the middle of August and I couldn’t help, but think about all of the people getting ready to go back to school. It’s a time filled with excitement and sometimes dread because it marks the end of summer.

I know many teachers out there will gain weight this year due to lack of time to exercise and not taking the time to make the best eating choices throughout the day.

I think back to my years in the classroom and remember rarely taking the time to build an exercise routine, let alone prepare healthy meal choice for lunch. Rarely did I ever get a full 30 minutes for lunch.

A solution popped into my head as I saw the calendar mark the midway point here in August. I thought about how one could actually make working out and eating right convenient. The fact that my buddy lost 40 pounds doing this fitness program just by doing a little each day way the clincher!

I almost want to call this the “Back To School Teacher Fit kit” as it’s brilliant! An effective way to exercise and eat right and have support makes for a convenient power-packed combo for any teacher or anyone who is short on time, but wants to look and feel better about their health and fitness.

So, if you know of someone who is an educator, school administrator, or even somebody who just doesn’t have the time to exercise and eat right, please share this post!

Back To School Teacher Fit kit

Ten Minute Trainer - 10-minute workouts with an easy-to-follow eating plan to help one lose weight and get toned.

Shakeology Home Direct Single Serving Packs for on the go! This simplifies nutrition to help a person increase energy, lose weight, and feel great – also comes with 2 workouts and a shaker cup.

Team Beachbody Club – Tons of benefits here such as: Meal plans personalized for your goals, 10% discount on all purchases, VIP access to trainers and Beachbody experts, including live chats, exclusive videos, nutrition tips, and delicious recipes, personal Coach for guidance and support, access to WOWY SuperGym, where you can win cash (like $500) or prizes just for logging your workouts every day, and message boards and chatrooms to help you find new friends and workout partners, and get advice and support from the entire community

I also have ideas on how schools can use fitness programs for fundraisers! Email me for details.

Need more guidance? Make me your coach for free!

Filed Under: Fitness, Health & Fitness Tagged With: back to school, busy, eating, education, effective, exercise, exercise routine, fit, fit kit, Fitness, food science, gain weight, health, I want to be fit, I want to be healthy, kit, no time to eat right, no time to work out, nutrition, P90X, personal life, physical exercise, school teachers, schooling, self care, Shakeology, short on time, teacher, teachers, ten minute trainer

Health Study: Top secrets for keeping weight off

June 4, 2011 By Perry Tinsley Leave a Comment

I was excited to come across the validating health study on the top secrets for what people do to keep weight off successfully. It’s nice to know the services we offer will help you successfully maintain your weight loss!
The abstract is below, but here are the basics.

Exercise at home (we have so many options. Choose one that fits your style and go for it!)
Eat breakfast every day (I start my day with dessert! Shakeology baby! The healthiest meal of the day.)
Weigh in once a week (just to keep yourself honest, not to be obsesses over it… you know my thoughts on this!)
Watch less TV
Burn over 2000 calories a week through exercise
Exercise with a friend (we have a whole community of friends here! PLUS, you’ll have me to coach you for free!)
Do strength training (our programs build that in!)

Go and be a success and maintain your happy, fulfilling life!

I'm Ready!

STUDY

WEIGHT CONTROL REGISTRY REVEALS SECRETS TO LASTING WEIGHT LOSS
ACSM journal identifies common behaviors of adults who lose weight and keep it off

INDIANAPOLIS – For the millions of Americans who struggle to lose weight and keep it off, there may be help. According to a report published by the American College of Sports Medicine in the March/April issue of ACSM’s Health & Fitness Journal^®, the National Weight Control Registry (NWCR) has identified methods that thousands of individuals have used to successfully maintain weight loss.

“By studying people who have succeeded in losing weight and keeping it off, we have identified many commonalities behind successful weight loss,” said James O. Hill, Ph.D., co-founder of the NWCR.

More than 6,000 people have joined the NWCR. Nearly all (89 percent) have combined diet and exercise to achieve their successful weight loss. Most participants, 98 percent, exercise at home, and several participants, 40 percent, exercise with a friend. Walking is the most popular form of exercise among NWCR participants.

“One of the most important predictors of continued weight maintenance is sustained high levels of physical activity,” said Dr. Hill,who is also the executive director of the Anschutz Health & Wellness Center, a new health promotion and disease prevention center scheduled to open in spring 2012 at the University of Colorado. “Successful weight loss maintenance depends on sustaining the healthy lifestyle behaviors for which NWCR members are most known.”

Individuals looking to maintain weight loss should follow these seven tips, suggested by the NWCR:

Be active. More than half (54 percent) of NWCR members expend more than 2,000 calories each week. This equals about 200 minutes per week of moderate-intensity exercise.
Turn off the television. About 63 percent of NWCR members watch television for fewer than ten hours per week.
Enjoy a low-calorie, low-fat diet. The average NWCR member consumes 1,380 calories per day, and less than 30 percent of these calories come from fat.
Keep your diet consistent. Resisting the urge to “splurge” on holidays or weekends, NWCR members eat the same foods on a regular basis.
Eat breakfast. Most NWCR members (78 percent) eat breakfast each day. This helps curb hunger and overeating later in the day.
Show some restraint. NWCR members exert great control over their eating habits, and they rarely overeat.
Keep track of your progress. Weighing in at least once a day and keeping track of food intake is essential for most NWCR members.

The National Weight Control Registry was founded in 1994 by Dr. Hill and Rena Wing, Ph.D., to identify individuals who maintain substantial weight loss and to determine the strategies that help these individuals succeed. All of the study participants are 18 years or older and have maintained weight loss of at least 30 lbs. for more than one year.

For ACSM’s recommendations on long-term weight loss, view the 2009 “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults” Position Stand.

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The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

The Anschutz Health and Wellness Center, part of the Anschutz Medical Campus at the University of Colorado Denver, is a state-of-the-art facility dedicated to helping individuals make necessary and lasting changes for healthier living and disease prevention. Its innovative programs will combine four existing areas of expertise – nutrition, physical fitness, weight management and integrative medicine – to provide a comprehensive approach to help people achieve their greatest possible health.

ACSM’s Health & Fitness Journal^® is an official publication of the American College of Sports Medicine and is available from Lippincott Williams & Wilkins at 1-800-638-6423.

Filed Under: Fitness, Health & Fitness Tagged With: ACSM, at home fitness, at home workout, beachbody, dessert, diet, diets, exercise at home, fitness journal, fitness programs, fulfilling life, health, health fitness, healthy breakfest, maintain weight, medicine, nutrition, obesity, physical exercise, self care, Shakeology, sports medicine, strength training, top secrets, top secrets for keeping weight off, weight loss, Weight Loss Secrets Revealed in Report, wellness

Insanity Asylum Review, so far

April 27, 2011 By Perry Tinsley 5 Comments

I have a whole new respect for athletes on professional sports teams. Just when I thought it was OK to complain that they are overpaid, I get a dose of their training regimen. Enter, the asylum. Insanity Asylum.
Many of us have been anticipating the release of Asylum for quite some time now. It’s a follow-up program of the original Insanity, which is the hardest workout program I have ever done.

Two weeks ago Asylum arrived at my door. Shaun T signed my copy as I won it because of my success as a Team Beachbody Coach. Three of us have decided to do the workouts so we needed to get a few extra pieces of equipment (2 more agility ladders and an extra speed jump rope) and make use of our clubhouse for space.

I’ve posted videos of my first week below. Here’s my Insanity Asylum review so far!

Asylum is a sports performance based workout and helps you improve your over all athletic performance as opposed to the endurance performance in Insanity.
I started with Speed and Agility and instantly discovered that there’s a lot of work to be done! Very creative moves intermixed with the speed rope and agility ladder had me questioning my coordination constantly. Still, the challenge is there and it really is fun working to improve. You use the agility ladder like crazy and the in and out ab progressions along with moving pushups has one begging for mercy! The bear crawl is a beast! The warmup is a workout in itself! As a matter of fact, all of the warmups in Insanity Asylum are killer.

We love the Strength workout where you hold dumbbells and do plyometric moves. That workout really torches my legs and glutes. The Back to Core workout puts a spin on your typical core workout. All of the moves are focused on the back even though your whole body is engaged. I know my shoulders and arms felt it as well as my legs.

Vertical Plyo has been the toughest so far for me. The agility ladder is used here again and you add in stretchy bands on your arms and legs doing plyo pushups, x jumps, moving pushups, long jumps, one legged jump knee tucks and more. Just when you’re hoping to get a drink of water or grab a breath of air, Shaun has you doing the speed rope as a recovery.

All of these workouts are kicking our butts and we have to break often. Some workouts have even gotten tougher the second time around.

On the nutrition front, we are eating many of the recipes in the eating plan (we love avocados!), which is easy to follow! The other items working for us is Recovery Formula and Shakeology.

I love the fact that this is a 30 day program as our bodies are screaming right now. Inside the box is also a plan where you can do a hybrid of P90X and Asylum or Insanity and Asylum. How slick is that?

Here’s to going thru the training of being an athlete!

Ready for one of the toughest workout programs out there?
Click below to buy Insanity Asylum!