Today was the first day of my vacation. But certainly not a vacation from fitness. For this morning’s workout, I did Insanity Cardio Power & Resistance for the first time. I did sleep in until 6:30 am though, instead of my usual 5:30 am start time. So after an extra hour of sleep, I popped Insanity into the DVD player, fast forwarded through the “warning” again…. “Extreme workout program, any problems STOP” Or something like that. You then get prompted to login to WOWY to record your workout. Off topic, WOWY is a very cool concept. Check it out here for more information. I would be assigned as your fitness coach, and WOWY is a FREE setup for cash and prizes. Free to play, and giveaways, what’s cooler than that?

So here we go: Insanity Reviews: Cardio Power & Resistance. The workout is about 40 minutes in length. You’re back on the gym floor with Shaun T and the gang. And you get started with the typical Insanity warm up, which is unlike a normal warm up. It’s faster and more intense. But I guess the warm up does its job, as I’m sweating like I just finished a big race at the completion. The warm up is 3 rounds. Each round is about 3 minutes and 30 seconds. Each round is exactly the same, but each round has a faster pace, with the last round as fast as you can go. But is it really that fast? lol. I was going as fast as I can go, but I felt like it was much slower. The warm up lineup is as follows:

• Jog.
• Power Jacks. Like jumping jacks, but you hold each rep in a deep squat.
• Log Jumps. Jump side to side as if jumping a obstacle in the center.
• 123 Heisman. Moving 3 steps to the side then pull your knee in tight, then go back the opposite way.
• Butt Kicks. Run in place, knees down, feet back.
• High Knees. Run in place, knees high in the front.
• Vertical Jump. Lower into a narrow squat, jump straight up and reach high, repeat.

You’ll then repeat a second and third round before you get your first water break, which is barely a break at all. 15 seconds, and you’re into the stretch.

The stretch is just under 7 minutes, and contains many of the same moves, if not all of them, from the first two Insanity Workouts, which I have already reviewed.

After the warm up and stretch, you get into the main part of the workout which is about 21 minutes and 30 seconds. A jam packed 21 minutes and 30 seconds. You start by doing 3 rounds which are identical. But as with the warm up, each round is more intense. Each round is about 2 minutes in length. The lineup:

You’ve earned it, you get a water break. 30 quick seconds to get some water,and you’re back out on the floor for round 2. Round 2 is the same as the first, but faster. Round 2 is followed by another 30 second “near and dear” water break, and then round 3. After round 3 and your water break, you do what Tony Horton often refers to as a “bonus move”, which is called “Tricep Dips”. This move works your triceps and core at the same time. You’ve seen this before, if you have done P90X Core Synergistics. Otherwise, we’ll let it be a surprise bonus move for you.

The Tricep Dips lasts 30 seconds, then you get another 30 second water break.

So now you have 3 more rounds, and there are 12 more minutes on the clock. You now have the advantage over me. I didn’t know there were 3 more rounds, I was hoping for less. So when that 3rd round came up, it was a mental mind check for me! I was tired!

Round 1, 2, and 3 are all 2 minute in length, and consist of the following:

• Hurdle Jumps. Sprint in place, and then jump to side. Sprint, jump, keep going….
• Globe Jumps. You have a wide stance, and you jump left, front, right, and center, and keep going until time is up.
• Moving Push Ups. You do a push up, slide to the left, push up, move to the left. Then you go back to the right in the same fashion.
• Floor Sprints.

After each round you get a 30 second water break. Like I said when I got to the second round and seen that there was 9 minutes left, I thought (hoped) we were on the last round. I summoned all my strength to finish strong. Imagine my “pleasant” surprise, when he said take a 30 second break, “1 more round!” I admit, I did a mental mind check, did my best to make Tony Horton proud, and “Got my mind right”. Finished the last round. But Shaun T wasn’t finished yet…..

We got a 15 second water break, and then he had one more move, not round, not 3 more sets, just ONE MORE move. Proudly, I never stopped in the last move.

The last move was 8 hop squats, 8 wide push ups, and repeat for about a minute.

Now… we’re done. 3 minutes and 30 seconds on the cool down and stretch. Yea RIGHT. I did the cool down and stretch, but I was far from cooled down. After a few more minutes I was able to shuffle into the house and get my Recovery Drink. Which I felt was earned!

Insanity. I must be Insane. But I like it, I think. I took breaks, you will likely take breaks too. The crew takes breaks. Just continue to improve, work hard, and get stronger, faster, and increase your Insanity endurance and cardio as you go. It’s not impossible. Shaun T encourages the crew to take breaks as needed. Do your best!

Thanks for reading another Insanity Review. Remember, I’m always available for questions, support, motivation, etc. Until next time…

Everyone has different thoughts and feelings on dieting and losing weight. For some people, culture may play a role. I found this article by BeachBody’s Whitney Provost that tells us how you can pretty much lose weight on any diet if you follow some of these tips. No matter what method you practice, you should find some level of success!

Choose and Lose: How to Lose Weight on Any Diet
By Whitney Provost

When it comes to losing weight, everyone has an opinion about what works best. Low fat, low carb, or Mediterranean style—you’ve probably heard stories of people dropping major pounds by following one of these diets. The truth is you’ll lose weight on any diet as long as you take in fewer calories than you burn. Keep reading to find out which diet is best for you.

Researchers at the Harvard School of Public Health studied more than 800 overweight adults over 2 years, and researchers found that as long as people made healthy choices, the percentage of protein, carbs, and fat consumed didn’t really matter. All the study participants (divided into groups eating low fat, high fat, high carb, or high protein) lost about the same amount of weight when they ate fewer calories than they burned.

The bottom line: The diet you choose should make you feel good, keep you satisfied, and limit your cravings for unhealthy foods. So how do you decide what plan will work for you?

• Try balancing various amounts of lean protein (poultry, fish, and lean beef), complex carbs (fruits, vegetables, and whole grains), and healthy fat (nuts, olive oil, and seeds). Find the combination that makes you full and energetic.
• Keep a food journal of what you eat and how you feel. Over time, you’ll start to see patterns emerge.
• If you’re a Team Beachbody member, you can visit the Eat Smart section of the Web site and choose from three different pre-populated meal plans (Balanced, Low Carb, and Active Lifestyle), or custom design your own according to your preferences.

When you decide what kind of diet to follow, here’s how to get the most out of it:

Low-fat diet. The amount of fat you eat varies according to the diet’s creator. The Ornish Diet, designed by cardiologist Dean Ornish to help people reverse heart disease, recommends that you eat 10 percent of your calories from fat. The American Heart Association, on the other hand, considers low fat to be up to 35 percent from fat. A low-fat diet should consist of lots of vegetables, fruit, whole grains, beans and legumes, and little meat. It is not an excuse to eat mountains of pasta or processed carbs (like fat-free cookies or crackers), as these will spike your blood sugar, make you hungrier, and add a lot of unnecessary calories.

Low-carb diet. Plans like Atkins, South Beach, and the “Paleo” diet claim that by cutting carbohydrates your body will have to dig into its fat stores for energy. That is often true, at least at first, until your body adapts to the decreased energy from carbs and rapid weight loss slows. Plus, if you chow down on artery-clogging bacon, butter, and steak every day and don’t choose heart-healthy protein and fat sources (like lean meats, nuts, and olive oil), you can develop other health problems and nutrient deficiencies. Watch out for saturated fat in foods like whole milk, butter, and meat, and be mindful of portion sizes when you’re following a low-carb diet. You might find it hard to sustain a low-carb diet over the long term because you have less energy and feel tired a lot. If that happens, just switch to another diet plan.

Mediterranean-style diet. This has gained popularity over the last few years as a healthy, balanced approach to eating. It emphasizes whole grains, fruits, vegetables, unsaturated fats from nuts and olive oil, and lean protein like fish and chicken. You don’t want to overdo the pasta, cheese, and alcohol on this diet because these calories add up quickly. This is a moderate-fat diet that offers a variety of choices and will suit many different tastes. You’ll find that most Beachbody® nutrition plans follow guidelines that are similar to a Mediterranean-style diet. It’s easy to get all the nutrients you need to sustain a healthy, energetic lifestyle with this method of eating.

When you’ve found the diet that suits you, you may notice that your weight starts to drop without a lot of effort. You’ll be more satisfied and less prone to cravings, which will help you be consistent with your plan. As long as you stick to your diet and combine it with a workout program that also fits your preferences—Slim in 6®, ChaLEAN Extreme®, or whatever you choose—you will be able to lose weight and keep it off.

As promised, here is another Insanity Review. I have previously reviewed Plyo Cardio Circuit, and Pure Cardio (like Plyo Cardio) is a monster. I just completed this workout this morning, so the workout is fresh on my mind. My Insanity Review will be based on my personal thoughts, and break down the workout for you to see. I promise you this, you can not fully appreciate this program, unless you try it. I can tell you about it, it is hard…. but until you try it for yourself, you can never fully appreciate the hard work. When starting the Insanity Workout: Pure Cardio workout dvd, the disclaimer states plainly…its an intense program, that you should take breaks, get your doctors approval, and that its an advanced program. There might be some other items in there too, but I admit, I paid little attention. What’s a workout without a little pain and suffering.

So the overall workout length is 38 minutes, 16 seconds. I know there might be some die hard P90X fans out there saying, “WHAT, only 38 minutes?” I can relate, we’re used to longer workouts pushing 60 minutes. However, after 38 minutes of Insanity, you’re thankful for the cool down and stretch.

The Insanity Pure Cardio workout begins with a warm up (cough cough), if you call that a warm up. It’s just over 10 minutes, but if you started the warm up, and someone walked into the room, they would swear you were right in the middle of the cardio portion. Don’t think you’re going to take a nice walk, or a little jog, maybe throw your arms around a little. By the time you finish the warm up, you’re already sweating like crazy, or at least I was. So the warm up is 3 rounds of about 3 minutes and 30 seconds each. There is no break between the rounds. Each round is slightly faster than the last, and the last round is “as fast as you can go” pace. I know, Insane. The warm up is very similar to the one in Plyo Cardio. Each round you move from a Jog, Jumping jacks, Heisman (jumping side to side), 123 Heisman (moving side to side with 3 fast small steps), Butt Kicks, High Knees (running in place, with high knees), and Mummy Kicks. When that’s over, you get your first water break, a whole 20 seconds, of which each second is precious and dear. Then the stretch. Which leads me to another thought. In what other workout program or cardio dvd have you actually worked so hard during the warm up, that you NEEDED a water break after it was over? This fitness program is being stated to be the hardest fitness program on dvd. And I think they mean it!

The stretch is more like a “Power” stretch. A lot of times when you stretch, you use your hands on the floor as you stretch your legs. Spread your feet apart, rest your hands on the floor. Runner stretch, hands on the floor, etc. With Insanity, you stretch your legs and lower body, while your hands are straight out or up. Which means your legs are working, and your upper body is not taking any of the weight. So Power stretch seems to work for me. However, I really like the stretch, it’s thorough, and does what its supposed to do, gets you ready for the workout. The stretch lasts about 5 minutes and 50 seconds. Nice. Then guess what. A water break. I felt like I needed it. If nothing else, I needed to get myself prepped for the rest of the workout, and if the warm up is an indication, I know its going to be intense.

So 21 minutes are left on the clock. Now if I hadn’t already seen what Shaun T can do to a man or woman in that span of time, I might of thought, NO PROBLEM, PIECE OF CAKE. Don’t be fooled. The main part of the workout is 15 minutes. 15 moves, 1 minute each.

Sounds easy. The hard part is, you’ve seen your last water break until all 15 moves are completed. The moves are not easy either, they require plenty of effort, and once completed, you’re completely exhausted. Even Shaun T rolls out on the floor! The 15 moves are:

• Suicide (side to side touching the floor)
• Switch kicks (exhausting)
• Wide football sprints
• Stance Jacks
• Pedal (two lunges, then sprint, followed by 2 more lunges, etc)
• Hooks and Jump rope (8 hook punches, several high jumps, 8 punches etc)
• Power jacks (like jumping jacks, but you go deep in a wide lunge)
• Level 2 drills (these get me every time. 8 push ups followed by 8 run lunges, repeat)
• Frog Jumps
• Power Knees (switch every 30 seconds)
• Mountain Climbers
• Ski Down (jump side to side as if skiing)
• Scissor Runs
• Suicide Jumps (squat down, jump back to a push up, stand up again)
• Push up jacks (push ups with wide feet)

Some of those may be hard to imagine, and are a little difficult to explain. But my hope is not that you can get through the workout on what I write, but get an idea of the workout itself.

Throughout the 15 drills, many of the cast members are taking breaks. I took breaks. It’s tough, mentally challenging, physically challenging. Shaun T would walk around the room, and often tell a cast member to take a break. It’s ok. But my personal goal is to complete each workout from start to finish and take breaks at the designated break times. Like I said, at the end, everyone is exhausted. Many are on their knees, and some just roll out on the floor. I got the biggest kick from the little text prompts that says “Never stop moving”. Shaun T is lying on the floor, and then you see “Never stop moving”. It’s comical.

You finish with a 1 minute water break, then you take about 4 minutes or so to cool down and stretch.

From reading this Insanity Review, you might think… Sounds too tough for me. It may be. It’s an advanced program. As said by Beachbody. Insanity is to cardio training, like P90X is to resistance training. But if you have done P90X or Chalean Extreme, I think Insanity is within your reach, and can push you into another level of fitness. As always, I’m here to help you, answer your questions, etc, just drop me a line. Feel free to comment and post your thoughts. Until the next Insanity Review…

It’s that time of year again, on the road traveling, staying up late, and who knows what else! I ran across this article by BeachBody’s Joe Wilkes. It gives you an idea of what to eat or what to avoid when you stop for those snacks on the go at a gas station/convenience store. Take a look….most of it is not surprising.

Best and Worst Gas Station Cuisine
By Joe Wilkes

Sure, we all try to make the best eating choices, but sometimes events conspire against us and our options are limited. Maybe the supermarket’s closed, or you’re on a road trip with no civilization or Whole Foods in sight, or you’re late for work and breakfast is going to be what you can grab from the mini-mart while your car’s gas tank is being filled. While we’d never recommend your local gas station, liquor store, or convenience mart as someplace you could get a square meal, sometimes you gotta do what you gotta do. At least if you’re armed with some information, you can mitigate the damage.

The good news is that a lot of convenience stores have started stocking healthier options. Many offer energy bars, meal replacement shakes, fresh fruit, or even hard-boiled eggs. You might have to dig around the bottom shelf of the beer cooler to find fresh food, but sometimes it’s there. It’s worth asking about, at any rate. Opt for cottage cheese when you can, along with a plain meat and bread sandwich (condiments on the side).

If eating in your car is becoming a habit, you might consider stocking the glove compartment with some healthy snacks. Unsalted nuts are a good portable snack. Or maybe keep a few P90X® Peak Performance Protein Bars in the car for emergencies. You can even order them with a thermal pack to keep them fresh and melt free. But of course, the best-laid plans often go awry, so let’s look at some of the main categories of gas station cuisine and how you can make some smart choices after you make the not-so-smart choice to eat at the gas station.

The “vegetable” course

One of the most tempting options is a bag of chips. They’re crunchy, salty, fatty, and delicious! And they’re super-easy to eat in the car, with the only drawback being a potentially orange steering wheel—that and the salty, fatty part. But come on, potato chips are basically potatoes, right? And potatoes are vegetables. I’m eating a vegetable! Lay off! But that 1.5-ounce bag of Lay’s potato chips (that’s a small bag, not a Big Grab) will give you 225 calories and 15 grams of fat. A similar serving of Doritos (corn’s a vegetable, too!) will run you 210 calories and 12 grams of fat. Baked Lay’s only run 165 calories, have 3 grams of fiber, and contain only a little over 2 grams of fat. The only problem is that they taste like Baked Lay’s. A compromise in the fat-vs.-flavor battle might be Sun Chips, which have the same calorie count as the Doritos but with a third less fat. They’re also made with whole grains, which deliver 3 grams of fiber per serving, which will help you feel full longer.

In the “dairy” category of crunchables, i.e., Cheetos, the diet news is getting worse. A 1.5-ounce bag contains about 240 calories, 15 grams of fat, and almost no fiber. The baked version has 195 calories, 8 grams of fat, and still virtually no fiber. Nutritionally speaking, eating most of the “cheez” doodles and their ilk is only slightly healthier than eating the bag they come in. If you’re desperate for a nacho-cheese-powder delivery system, you might consider Corn Nuts, which contain about 185 calories and 6 grams of fat; however, they also have 4 grams of fiber.

If you’re on a low-carb diet, you might take a look at the unappetizingly named pork rinds. A 1.5-ounce serving packs 24 grams of protein; however, that serving also contains 15 grams of fat, 6 of which are saturated. But the good news is that they contain zero carbs. The other problem with pork rinds and almost all of the snacks in the chip category is the high sodium content. A small bag of any of these crunchy delights will give you about a quarter to a third of your recommended daily allowance (RDA) of sodium. Too much salt in your diet can lead to hypertension, among other problems including fluid retention, which makes you look as puffy as the salty “cheez” doodle you just ate.

BEST: Sun Chips, Corn Nuts, baked chips

WORST: Cheese puffs, potato chips

The meat course

Most gas stations or stop-and-go markets offer hot dogs. They’re usually pretty cheap—that’s because they’re made with pretty cheap meat. You can check out my “9 Foods Not to Give Your Kids” article in the Related Articles section below to read more about why not to eat them, including the fact that a lot of dogs may be full of carcinogenic nitrates and nitrites, sodium, and saturated fat. Given the choice between the devil you know and the devil you don’t know, gas station hot dogs are definitely the devil you don’t know. Unlike the rest of the junk food in the joint, no one knows what’s in those fatty little tubes. They don’t have labels with their nutrition information, and if you slather on some nacho cheese and chili, also of dubious origin, you’re really playing Russian roulette with your stomach. If I don’t know what’s in it, I won’t eat it.

Speaking of playing Russian roulette with your stomach, do you know what’s in a Slim Jim? An original Giant Slim (28 grams) contains 150 calories (120 from fat) and 13 grams of fat, 5 of which are saturated. It also will give you well over 400 milligrams of sodium (420 milligrams to be exact)—that’s almost a fifth of your RDA. Beef jerky only has 73 calories per ounce, almost no fat, and 12 grams of protein. It is still high in sodium, though, and that’s before you factor in flavors like teriyaki, which can ratchet the salt levels up another couple of notches.

BEST: Beef jerky or nothing (do you really think gas station meat is a good idea?)

WORST: Hot dogs, Slim Jims

The dessert course

Chocolate and candy are the most tempting items at the gas station. Who couldn’t use a little sugar rush on the way to that 8 AM meeting, or a little boost to help you drive those last 50 miles down the road? With most candy bars, you can tell from the label that you’re in trouble. A Snickers bar, which contains a few peanuts, may delude us into considering it a not-unhealthy option. But it still has 273 calories, 14 grams of fat (5 saturated), and only a paltry 4 grams of protein. And some of the “healthy” granola bars you might reach for instead can be just as full of fat and sugar. As always, it pays to read the labels. Your guilty pleasure may be more innocent than the supposed healthy choice. For example, I had always thought a Hostess fruit pie (or “liquor-store pie” as my friends’ 4-year-old delightfully calls it) would be a healthier alternative than its corporate shelf mate, the Twinkie. It has fruit, right? A Hostess apple pie, though, has 480 calories and 22 grams of fat, compared to a two-pack of Twinkies, which has 300 calories and 9 grams of fat. You’re better off not splurging on any of the items on the gas station equivalent of the pastry cart, though. Instead, save your indulgences for something really good later.

If your sweet tooth won’t be denied, look to dark chocolate without any fillings. It’s high in antioxidants, so you’ll at least get some health benefits. But don’t eat the whole bar. Just have a couple of squares and save the rest for later—beware the melt factor, though. Also, you can look for low-fat sweets like Twizzlers or Gummi Bears, which will give you about the same calorie load as a candy bar but about a tenth of the fat. Candy that doesn’t come in one big piece can also help you control portions, because you don’t want to get all of your calories from sugar. Have a couple of pieces and put the rest in the glove compartment—out of reach—or even in the trunk, if you’re really tempted. Aside from being fattening, the high glycemic value of sugary treats will ensure you’ll just be hungry sooner, potentially starting a bad pattern of roadside snacking as the day goes on. Foods that are high in protein and fiber will help you feel full longer and give you a steady energy supply instead of sugar spikes.

BEST: Dark chocolate, Twizzlers

WORST: Pretty much everything else

And of course, something to drink!

Here’s where you can really get killed, dietwise. Beachbody® nutrition advisor Steve Edwards doesn’t call soda “The Worst Food on the Planet” for nothing (see “Nutrition 911, Part VI: The Worst Food on the Planet” in the Related Articles section below). A 12-ounce can of soda contains about 180 calories, all of them from high fructose corn syrup, the unhealthiest sweetener around. But of course, most convenience stores offer you more than 12 ounces to slake your unquenchable thirst. You can get the X-treme Gulp Mug at 7-Eleven—its 52-ounce capacity will give you over 800 calories, with absolutely no additional nutritional value. You could try one of those little Starbucks Frappuccino bottles instead. But they’re even worse than soda. A teeny 9.5-ounce bottle contains 180 calories and 3 grams of fat. That’s more calories than soda, and with extra fat! Who can resist? You can read more about these deadly coffee and juice concoctions in “Jumbo Juices and Crappuccinos” in the Related Articles section below.

Of course, the best thing to drink is a big bottle of water. There are tons of reasons to drink it (see “10 Reasons Why You Need to Drink Water” in the Related Articles section below), and it’s a readily available beverage. If you really want a fountain drink or something with a little flavor or caffeine boost, go for some unsweetened iced tea or coffee—you’ll quench your thirst and get a few antioxidants without the calories. And the caffeine boost can help keep you alert on the road. But watch how much caffeine you consume. Too much can make you jumpy, and it can have a diuretic effect, which can lead to dehydration, not to mention extra pit stops. Try to avoid sports drinks like Gatorade or so-called energy drinks like Red Bull—most of the energy comes from our old friend high fructose corn syrup.

BEST: Water, tea, coffee

WORST: Soda, sweetened coffee drinks, energy drinks, sports drinks

And to ensure you get the nutrients you need every day to stay fit and healthy, especially when you’re on the go, don’t forget to take your ActiVit® Multivitamins!

I ran across this article by BeachBody’s Ben Kallen about 6 pack abs, and how you can make getting these easier on yourself. I hope this might help someone.

5 Ways to Speed Up Your Six-Pack
By Ben Kallen

No matter what your age, body type, or fitness level, we’re pretty sure one of your main workout goals is to improve your abs. And why not? A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. (And yes, it looks great at the beach.) But it’s not just a matter of vanity—a strong core helps stabilize your entire body. That’s why every Beachbody workout program includes a variety of ab-tightening exercises.

Still, whatever you’re doing to get fit, there’s always room for improvement where the core is concerned. Here are five tips to help you to get those great abs faster than ever:

Work your entire core. Your “core,” the trunk muscles of your abdomen, lower back, and pelvis, is a whole system that supports your body as you stand up straight, perform everyday activities, and work out. And it’s important to strengthen all these muscles, not just the rectus abdominis (the main “six-pack” muscles targeted by crunches). At the very least, you should strengthen the spinal erectors of the lower back to balance out your abs, which will help your posture and reduce the risk of back pain. Think of total-core training as increasing your functional fitness—meaning you won’t just look better, but you’ll also be able to do things better too. (P90X’s Core Synergistics workout and ChaLEAN Extreme’s Extreme Abs workout are great examples of complete core workouts.)

Take it slow. When you’re doing crunches or other ab-focused exercises, it’s easy to speed up and lose proper form, especially when you start to get tired. Either you let momentum carry you through much of the movement or you pull yourself up with your back and shoulders. But you’ll get the most benefit (and the least chance of injury) from your workout if you concentrate on measured, controlled movements. And keep the abdominals contracted the entire time. After all, they’re the ones that should be doing the work. (Doing some Pilates-style movements—like ChaLEAN Extreme’s Pilates Roll-Up, in which you lift your upper body to a count of 8—is a good way to train yourself to slow it down.) When you can’t do any more reps with the proper form, it’s time to stop.

Don’t overdo it. If you really want great abs, you may be tempted to grind out crunch after crunch to the exclusion of other exercises, or to do more ab-centered workouts than your fitness program recommends. But directly working your abs too often can do more harm than good. Like any muscle, the abdominals need to recover between workouts. If you find you aren’t improving the number of reps you can do or the amount of weight you can handle, that’s a sign that you’re overtraining, and you need to cut back.

Don’t neglect the rest of your body. The more you work your entire body, the better it is for your abs. In fact, just about any full-body or compound movement, from push-ups to squats to deadlifts, takes a lot of ab effort. (That’s the whole point behind programs like Hip Hop Abs® and the upcoming RevAbs™, which give you great core results without focusing on crunches.) What’s more, working your full body will burn many more calories and raise your metabolism, which is important, because you also need to . . .

Lose the fat to make your abs flat. No matter how much you strengthen your abdominal muscles, the only way to get a flat midsection is to lose body fat. That’s going to require a diet that’s high in protein and fiber, low in simple carbs, and full of bulky, nutrient-dense foods that keep you full with fewer calories—and of course, plenty of water. If you’re on a meal plan associated with a particular workout, make sure you’re really following it and not fudging here and there. (Keeping a food diary can help.) When you combine an effective full-body workout with a proper diet, getting the flat abs you’ve always wanted is just a matter of time.

I have a huge problem with cravings. And, usually I cannot ignore my cravings. If I crave it, and it’s in the house, I’m gonna eat it. It’s that simple. It seems that I sabotage myself constantly by allowing myself to be exposed to those foods that I crave, and eating those foods as well. Here is an article fresh off the presses by BeachBody’s Whitney Provost telling us how we can eat certain foods to keep those cravings at bay!!

10 Appetite-Suppressing Foods to Conquer Your Cravings
By Whitney Provost

If you’re like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word “diet” crosses your lips, you may start craving all the junk you know you’re not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings for the wrong ones. Add these 10 easy-to-find, tasty foods to your meal plan, and rein in your appetite before it gets out of control!

Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the “instant” variety, so it’s worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.

Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.

Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.

Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.

Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.

Beans. The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.

Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.

Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.

Shakeology. If you haven’t tried Shakeology® yet, you’re missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It’s a meal that tastes like dessert.

Insanity is a 60 day total body workout program.

The Insanity Program requires NO weights, NO equipment.  It’s the latest creation by Shaun T and Beachbody.  The only thing you need to bring with you is an Insane attitude!  Join me in my photo tour of the program.  I’m like a kid at Christmas!

As you all know, I’m a Beachbody coach, and a Beachbody fan!  I have to have everything.  When you have had the success with the Beachbody programs that I have, and seen the success that my customers have had, it’s easy to purchase new products from Beachbody.  Why?  Because they work!  So here is the latest and greatest, new in the box…..Insanity.

I opened the box and thought WOW, I got a big book.  lol.  The cover is nicely done, and actually looks like sweat pouring off the book cover.  I have already done the Plyo Cardio Circuit, and reviewed that here.  So sweat pouring off the cover of the book seemed very appropriate!

And here is the Insanity Program out of the box.  See what I mean about a very professional book.  I’m never suprised about the “package” of Beachbody programs.  Always very professional.

Since the program is based off the premise of NO weights and NO equipment.  The inside cover shows a gym floor.  The Plyo Cardio Circuit was done in this gym, and I have to assume the other workouts are as well.  Nice picture of the gym.  The page is actually a hard cover.

The next several pictures show the pages throughout the book.  Each page has some DVDs, and a nice photo, “action shot” of the workouts.  Again, very professional.

The man behind the program, Shaun T.

Basketball jump shots.  Get ready to sweat to these DVDs!  Check out the artwork, puddles of sweat on the picture and dvd pages.  Nice.

More Insanity.

More sweat on the pages, and more Insanity.

The last page of the book, shows the team in a huddle.  You know, most of us, do these programs by ourselves.  But even though we don’t have a “huddle” at the end of our workouts.  We are still not alone!  For starters, I’m available to coach you, motivate you, help you.  Without my coach, I would have ALOT of unanswered questions myself.  So always free free to give me a shout! And don’t forget about WOWY.  Signup for your free account at Team Beachbody.  Use the free tools, the workout gym, where you can win cash and prizes for free.  It’s a fun and easy way to get motivated and stay motivated, and to help you meet others with your fitness goals.

And finally, the literature that comes with the program.  I briefly scanned the material.  I was very impressed with the nutrtion guide.  You also get a nice calendar, that you can unfold and use to track your workouts.  Again, nice presentation of the material, nice packaging, and if the sample Plyo Circuit is any indication, this program will be a MONSTER.  It’s an advanced program.  My wfe says I’m crazy obsessed with my fitness, now I can just say I’m Insane. 

I was looking through some old articles at the BeachBody website, and came across this one….I found it somewhat amusing. It’s funny to think that there are people in the world that actually believe some of this stuff! This little jewel is courtesy of Joe Wilkes, staff writer at BeachBody.

10 Urban Food Myths
Joe Wilkes

There have always been rumors spread about food. Remember the one about the Kentucky Fried rat or Mikey, the kid from the Life cereal commercials, who allegedly expired after washing down his Pop Rocks with a Coca-Cola? These, like so many, turned out to be apocryphal, but now in the age of the Internet, it seems like there’s always some story making the rounds about a grocery item that will poison you or a food that will miraculously cure what ails you. Here are some myths we were able to dismiss.

Eating carrots improves night vision. This rumor apparently was started by the British during World War II, after a new British radar device began greatly assisting in the shooting down of German bombers at night. Not wanting to alert the Germans of the new technology, the government spread a disinformation campaign that the British pilots’ love of carrots was the cause of their keen night vision. It spread like wildfire and it has become a staple in parents’ arsenals for getting kids to eat their veggies. Carrots are generally good for your eyes, though, as studies are beginning to show a link between increased beta-carotene (carrots are loaded with it) consumption and a decrease in macular degeneration.

Turkey makes you sleepy. It’s true that turkey contains tryptophan, the amino acid credited for the poultry’s alleged soporific effects, but beef, chicken, meat, milk, and beans also contain tryptophan and they don’t seem to make you pass out on the couch after dinner. Turkey’s bad rap probably comes from the famous post-Thanksgiving food coma, which was probably not induced by trace amounts of an amino acid, but more likely by consuming vast quantities of carbohydrates like potatoes and stuffing, washed down with a couple of glasses of wine.

Caesar salad was created by or for Julius Caesar. Actually, despite what they might tell you at the Olive Garden, the Caesar salad is not Italian food. It was created by Caesar Cardini, a restaurant owner in Tijuana, Mexico less than a hundred years ago, not in ancient Rome. The recipe includes romaine lettuce, olive oil, garlic, coddled eggs, and Parmesan cheese, among other ingredients, but the original recipe does not contain anchovies—another myth debunked.

Mentos and Coca-Cola, combined, will explode your stomach. As any YouTube connoisseur can attest, dropping a Mentos candy into a two-liter bottle of Diet Coke can create an effect that will give the fountains at the Bellagio a run for their money. However, despite rumors of Brazilian youths dying of burst abdomens, this myth seems to be another of the endless variations on Mikey and the Pop Rocks. There seems to be little evidence that eating any combination of anything generally considered edible will make you explode. (Although that Chinese food I had for dinner came pretty close around midnight.)

Beware of flesh-eating bananas! There was an email forwarded by many well-intentioned people not too long ago that asserted that the FDA was covering up the fact that several thousand bananas covered in germs causing necrotizing fasciitis (the flesh-eating disease) had entered the country. This turned out not to be true. A reverse rumor, that humans were killing bananas, also has circulated. This one says that due to varying explanations, such as climate change or genetic modification, bananas will be extinct in less than a decade. This also is false. So, eat your bananas. They’re full of potassium, won’t make your skin fall off, and there are plenty more where they came from.

McDonald’s uses kangaroo meat in their burgers. This is one that’s been around since I was a kid. Common sense can answer this one. While we wouldn’t put it past the Golden Arches to put anything in their food, kangaroo meat seems an unlikely beef substitute as it costs much more per pound than actual beef. Although adventurous eaters might consider adding ‘roo meat to their diet, as it has more protein and about half the fat of beef.

Chocolate milk is tainted with cow’s blood. This is a popular playground myth that milk too contaminated with blood to sell as plain white milk is colored brown, flavored, and sold as chocolate milk. Chocolate milk and all dairy products go through the same rigorous FDA testing process that regular moo juice does. However, the added sugar isn’t doing you any favors.

Aspartame causes multiple sclerosis and lupus. Aspartame, often branded as NutraSweet, has been rumored to cause many serious diseases. While we consider the jury to be out on whether aspartame is completely safe, there have been no reputable scientific studies linking the sweetener to MS, lupus, cancer, or any other life-threatening illnesses. However, it still can’t claim to be totally healthy.

Canola oil is toxic. It’s been rumored that canola oil contains the same toxins found in mustard gas. Canola oil is made from oil pressed from the seeds of the rape plant, a member of the mustard family. There is actually no such plant as the canola, but it’s easy to see the marketing problems that would result in calling it “rape oil.” This may have been one of the reasons scurrilous rumors have circulated about this noble oil, which is perfectly safe and rich in monounsaturated fat, the best fat, also found in olive oil and avocados. As for the mustard gas claim, while it is true canola oil is made from mustard plants, mustard gas is not. It’s called that because of its acrid smell, not its ingredient list.

Red Bull causes brain tumors. As a favorite beverage of Britney Spears and Paris Hilton, it’s easy to make a case based on anecdotal evidence, but there actually is nothing in Red Bull that has been linked to brain tumors. It has been banned in some European countries because of its high caffeine content (a can has about as much as a cup of coffee), but aside from the typical health concerns regarding any sugary, caffeinated beverage, Red Bull appears safe. Claims that it will give you wings seem unfounded, however, and when mixed with vodka, it has been rumored to make underpants disappear.

Ok, so, people start talking about fiber and the first thing that comes to mind is Metamucil, or something along those lines. Not necessarily. That is considered a fiber supplement, but if you manage to eat certain foods everyday, you can easily keep up with what is considered a healthy intake of fiber. Fiber is great, it helps to promote digestive health, which is a big deal. Think about it, when your guts aren’t happy, you aren’t happy. I found this article by Beachbody’s Joe Wilkes that talks about 8 foods that are a great source of fiber. I’d rather eat food than drink some grainy liquid anyday.

8 Fantastic Fibrous Foods
By Joe Wilkes

How much fiber should we be getting? If you believe the television commercials that run during the nightly news, we’re not even coming close to getting what we need.

First off, let’s look at why fiber is such a big deal. I used to think of fiber as stringy, ropy stuff, like the threads in celery or cabbage. But fiber has actually become a catchall term for any indigestible material that we consume, not all of which is actually fibrous. Cellulose, the building block of much of the fleshy part of fruits and veggies, is an example of non-fibrous fiber. There is soluble fiber, which dissolves in water and helps stabilize blood sugar by slowing the rate of digestion. There is also insoluble fiber, which, as its name would suggest, does not dissolve in water—although it does attract water in the intestinal tract and, well, without getting too graphic, is responsible for the trains running on time, keeping the mail moving, releasing the payload, etc. Most importantly, more and more studies are linking a high-fiber diet to a decreased risk of heart disease and diabetes.

For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. You can find the fiber content of labeled food as a subcategory under carbohydrates. If you’re counting carbs, you can always subtract the amount of fiber from the total number of carbs, because the fiber will only be visiting your body for a little while, unlike the sugars, which, if not burned for fuel, will likely end up stored as fat.

Most studies indicate that Americans don’t get nearly enough fiber, especially with the proliferation of processed foods filled with white flour, which is made only from the fiber-less endosperm of the grain and none of the bran and germ parts that provide the fiber. In fact, if you read labels, it’s pretty rare to find any prepared food that has more than a gram or two of fiber. It can make you despair if you think about having to get to the 21 to 38 grams you need every day. So how can you get your daily dose of fiber without eating yourself into a coma? There are some fiber-rich superfoods that can help get you to your daily recommended allowance, without the coma.

Legumes. The humble bean (and also chickpea, lentil, and pea) is chock-full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber—half the daily minimum supply required for a man and more than half the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber. The big winner is the cranberry bean with 18 grams of fiber and 17 grams of protein. Cranberry beans have a creamy texture and a chestnut-like flavor.

Bran. While not as great a source of fiber as beans, they’re still pretty fiber rich, and may not have the unpleasant auditory and olfactory effects associated with excessive bean consumption. A cup of bran flakes has about 7 grams of fiber, and a cup of oatmeal has 4 grams of fiber. Substituting whole-wheat products for their traditional white-flour counterparts is an easy way to work some fiber into your diet without much hassle. A cup of whole-wheat spaghetti has over 6 grams of fiber, and whole-wheat bread has about 2 grams of fiber per slice.

Prunes. Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and the prune’s hydrated counterpart, the plum, is also an excellent source of fiber—prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp. That’s a two-for-one special!

Artichokes. One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. I like to get one of those little jars of marinated artichokes (in vinegar, not oil) and treat myself to eating the whole jar as an afternoon snack or hors d’oeuvre before dinner. Tasty and filling, you’ll eat less at dinner and put a serious dent in your daily fiber tally.

Brussels sprouts. Yes, they look like the alien heads from Mars Attacks!, but these little powerhouses pack almost 7 grams of fiber into a 1-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste. I recommend a generous spritz of lemon juice and maybe a dash of soy sauce or Tabasco to enhance the flavor. A sprinkle of Parmesan cheese is delicious too.

Asian pear. According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One Asian pear, about 3 inches in diameter, contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.

Quinoa. Relatively new to the U.S., quinoa has been a South American staple for over 6,000 years. In a 1-cup serving, the edible seeds of the quinoa plant have 10 grams of fiber and 8 grams of protein—in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain and as a main ingredient in many cereals, breads, and salads.

Nuts. Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so nosh carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It’s another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. Also, it’s a good idea to portion out a serving size beforehand, so you don’t absentmindedly munch a thousand or so calories from a big bag.

Insanity. Are you ready to dig deep with Shaun T’s new 60 day total body conditioning program?

Then you might just complete the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab/core training moves. No equipment or weights needed—just the will to get the hardest body you’ve ever had.

Insanity. The Method Behind the Madness!

The secret to these mind-blowing results: MAX Interval Training. (See video below). Shaun T took traditional interval training and flipped it on its head—you perform long bursts of maximum-intensity exercises with short periods of rest. Each workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The results: burn up to 1,000 calories an hour and get the most insane body in only 60 days.

Where to Get Insanity? Right HERE!

10 Insanity Workouts:

1: Insanity Dig Deeper & Fit Test. To start, Shaun will put your body to the test and see what you’re made of.

2: Insanity Plyometric Cardio Circuit. Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio.

3: Insanity Cardio Power & Resistance. Build lean muscle and upper-body definition with strength-training and power moves.

4: Insanity Cardio Recovery. Shaun goes easier on you once a week so you’re ready for the next round.

5: Insanity Pure Cardio & Abs. Skip the intervals—this nonstop cardio workout is all extreme.

6: Insanity Cardio Abs. Do explosive intervals of cardio and core moves for rock-hard abs.

7: Insanity Core Cardio & Balance. Take a break after month 1 and gear up for month 2 with this workout.

8: Insanity Max Interval Circuit. The interval circuit that’s more intense than anything you’ve ever done before.

9: Insanity Max Interval Plyo. Push your legs ’til they beg for mercy with power and plyo, all at your MAX.

10: Insanity Max Cardio Conditioning & Abs. Get pushed to your limit with this extreme cardio workout.

3 Guides to Get You Started!

• Elite Nutrition Plan – designed to fuel your body for these intense workouts.
• Fitness Guide – short and to the point. It’s just the information you need. We want you working out—not reading.
• Fit Test Tracker – tracks your results as you watch your body transform before your eyes.

Tools To Keep You Digging Deeper!

• INSANITY™ Calendar – organized into month 1 & month 2 to track your progress, set workout goals, and keep you motivated.
• FREE Online Support Tools – stay motivated with round-the-clock access to fitness experts and peer support.

Where to Get Insanity? Right HERE!

Max Interval Training: The secret:

The secret to these mind-blowing results: MAX Interval Training. Shaun T took traditional interval training and flipped it on its head—you perform long bursts of maximum-intensity exercises with short periods of rest. Each workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The results: burn up to 1,000 calories an hour and get the most insane body in only 60 days.