Keeping your immune system healthy is vital for everyone. When you have a strong immune system you are able to fight off infections and keep colds at bay. You also feel more  able to undertake exercise without succumbing to fatigue as quickly. People who have a weakened immune system will find that they are constantly picking up coughs and colds from other people and they can take some time to feel well again. The immune system is also responsible for the production of white blood cells which play an important role each time a person falls ill.

Stress can also affect a person more profoundly if they do not have a strong immune system. This can also lead to a greater chance of illness and feelings of being run down and ‘under the weather’. Over time this can lead to more serious illness and even depression. Changes in climate can also affect a person’s health and leave them open to becoming ill and once again a strong immune system will prevent this.

With this in mind it is important that a person does all that they can to make sure that their immune system is as strong and healthy as possible. There are various foods that can be eaten such as kiwi fruit, cabbage, lentils, eggs, pumpkins seeds and so on. However to get the most benefit from these large amounts do need to be consumed and this can be quite difficult for most people.

The best way to boost your immune system without having to eat large quantities of foods is to turn to natural immune boosters. These can come in pill form and are easy to fit into your daily life. There are different types of natural immune boosters on the market but you should preferably take one that contains astragalus. Astragalus is a Chinese herb which has been used to boost the immune system for years. It works within the body to promote health and well being and gives the immune system a massive boost.

So if you want to do all that you can to increase your health and well being you should concentrate on keeping your immune system healthy. Taking natural immune boosters is the perfect way to do this as they are good for you, will not cause any side effects and more importantly they make you feel great. With these you can forget about coughs and colds and get on with your life.

I remember when I first decided to “get in shape” and made my first trip to the grocery store. I had decided on the Power 90 program. I used the fitness tools available at Team Beachbody, and calculated the number of calories I needed per day, and made a custom meal plan. I took that grocery list to the store, and mistakenly thought that I’d save money, because I wasn’t buying all the junk food. I was wrong. Eating healthy can cost more, but with these tips and suggestions, you can save some money! Not only can it save you money, but with my custom meal plan and Power 90, I was able to lose 30 lbs in 90 days! This article was written by Dennis Faye. Thanks Dennis!

12 Ways to Eat Healthier on the Cheap: A Manifesto

Thanks to a complex web of farm subsidies, chemical engineering, and plain old evil, 21st-century food companies have actually made it cheaper for consumers to eat processed junk instead of healthy, nutritious staples such as fruit, veggies, and lean meats. It would take a book or two to explain how they pulled it off. Instead, I’ve opted to write this short manifesto: a list of ways you can beat “The Man” by eating healthier and saving money at the same time. Who’s with me? ìViva la revolución!

• Buy in bulk. There’s usually economy in volume. There’s a problem, though. If you’re only feeding two people, what do you do with the other 22 chicken breasts you just bought at Costco®? Simple. You divide them into 11 freezer bags and freeze ‘em to be thawed out as needed. The same works for many fruits and veggies, except maybe leafy greens. Frozen lettuce? Not so much.
• Shop online. While known mostly for books and video entertainment, Web retailers such as Amazon offer some amazing deals when you buy in bulk. Granted, you’re not going to find much fresh produce, but for staples such as tea, coffee, and cereal, you’ll get serious bargains—often on the brands you prefer—which is much better than being at the whim of Sam’s Club® buyers.



• Buy in season. Pick up a pack of strawberries in summer, and there’s a good chance it only travelled a few miles to get to your grocer. Buy the fruit in winter, and it had to be shipped from a warm climate on the other side of the planet. It’s simple economics. It costs more because it took more effort to get it shipped. Local produce tastes fresher, too, therefore . . .
• Shop locally. If you go to the farmers’ market, you practically have no choice but to buy produce that’s in season! Many of you might believe the stigma that these places are all about fancy mushrooms and $9 “heirloom” tomatoes. Yeah, you can get that stuff—and it’s delicious—but in between the specialty booths, you’ll find hard-working, everyday farmers selling standard produce at below-grocery-store prices.
• Make your own veggie broth. Don’t worry. I’m not going Amish on ya. It’s just an easy, fun way to save a couple bucks. Get yourself a 2-gallon Ziploc® bag or something similar, and keep it in the freezer. Every time you have veggie offcuts like carrot peels, green bean ends, or broccoli stalks, throw them in there. You can also add wilted veggies, but nothing rotten or moldy.Once you’ve filled the bag, fill a big pot about one-third full with water. Bring it to a boil, and cram in as much as you can from your Ziploc. Once it’s boiling again, set it to simmer for about an hour. After that, drain the stock into a large bowl. Then, using a strainer, squish the remaining stock out of the veggies and into the bowl.
  In 2-cup increments, put the stock in smaller Ziploc bags and freeze them. All told, it takes a couple hours, but it also saves a couple bucks and cuts down on food waste.

  

• Check out coupon Web sites. The coupons in the Sunday paper are always good, but nowadays, you can really tailor your coupon pile to suit your exact needs by looking through Web sites like Coupon.com or SmartSource.com.
• Eat less. You might not like to hear this, but do you really need the other half of that burrito tonight? It would make a fine lunch tomorrow. You’ll be saving money and your waistline.
• Do you really need it? Every time you throw something in the grocery cart, ask yourself if you really need it. Sure, we all need our little indulgences, but you don’t need a cart full of them. For example, is your guacamole really going to suffer without that guacamole seasoning? (Here’s a little hint: A couple shakes of salt is going to have the same exact effect.)
• Make your own. Jars of pasta sauce and canned chili are majorly convenient, but if you have an afternoon sometime, make a giant pot of the stuff and freeze it for future use in several smaller containers. It’ll probably taste better, and odds are, you won’t add high maltose corn syrup to your sauce the way Ragú® does.
• Grow your own. A full-blown garden would be quite a challenge for most of us, but a small potted herb garden can go just about anywhere there’s sunlight—and it’ll impress your friends/dates/kids. Robust, perenni



• Make a grocery list—and stick to it. Marketers spend millions of dollars researching packaging and shelf placement, to influence you into randomly putting the pretty boxes in your cart. It’s time to fight the power. Make a grocery list and treat it like the gospel. If you see something shiny and pretty, a tempting bag of potato chips or a spice you’ve been dying to try out, look at your list. If it’s not there, it doesn’t leave the shelf. When you get home, if you’re still jonesin’ for that spice, work it into your menu and buy it next week. (Note that I didn’t say the same thing about the potato chips.)
• Don’t shop hungry. Suggestion #11 will be almost impossible to pull off if you’re shopping with the munchies. Have a meal before you go so that you’re not tempted to pig out while walking down the aisles of your local Piggly Wiggly®.

Obviously, all 12 tips here aren’t for everyone—except me, of course, because I recommended them—but if you just take two or three to heart, you’ll definitely see a shift in your grocery budget. So grab that shopping list and let the revolution begin!

If you have been keeping up with my Insanity Reviews, you may have noticed that my last review was for the Max Interval Circuit on the 9th of September. The Max Interval Circuit review was my first Max workout. Since then 9 days have past. Why so long between Insanity Reviews you may ask? Well…. my first week of the Max workouts, I’ve been sore. Real S-O-R-E. lol. This week, is much better. I pushed through the first week of the Max workouts. Even though I was tired and sore, I knew that I could push through, and I did. It’s actually quite amazing. Let me tell you why.

First a recap. You start Insanity, and work out for 4 weeks. Now these 4 weeks are not easy by any means. Still some very challenging cardio. At least that’s what I thought during those 4 weeks. Then you take a recovery week, where you are not doing hard cardio, but still working out fairly hard. Then the Max workouts start and continue for 4 more weeks. Now the first 4 weeks of Insanity seemed, not easy, but definitely EASIER than the Max workouts. The Max workouts are crazy hard. You’ll be challenged mentally and physically. My first week of Max workouts… I was sore, walking sore, moving sore, trying to sit down sore. (If you have done some Max workouts, you know what I mean). So that brings me back to the amazing part. Once I got past the first week of the Max workouts, the soreness has not left, but its that good sore feeling. Like you just accomplished something great feeling. The workouts are still crazy hard though.

As a Beachbody fitness coach, I have been asked quite a bit lately whether or not a person could start with Insanity. At first I thought, MAYBE. With the right mindset, and will power, a person could push through Insanity, and make it work. I felt like a person may have to take more breaks, but felt like it was possible. Now after doing the Max workouts, I have decided that NO, a person should not start with Insanity. Insanity is being promoted as an extreme workout, and it’s extreme, and should be left for those that have completed at very least a beginner-to intermediate program, an advanced program is probably best. This is only my opinion however.

Insanity Review: Max Interval Plyo

The entire workout is 55 minutes.  Since I went a little longer than normal above, I’m going to be fairly brief on the workout overview.

The warm up lasts approximately 10 minutes.  The warm up consists of 3 rounds.  The first two rounds are about 4 minutes each, and the last round is approximately 2 minutes.  The last round has the same exercises as the first two, you just perform a faster/shorter duration.  The last round is as fast as you can go.  The exercises are:

• Jog
• Jumping Jacks – Arms Up
• 123 Heisman
• Jump Rope S-S
• High Knees – Arms Out
• Switch Kicks
• Hit the Floor
• S-S Floor Hops

At the end of the warm up you get a 30 second water break.  The water break is followed by a good stretch, which lasts just under 5 minutes.  This is followed by another 30 second water break, and then the interval workout starts.

The main part of the workout is approximately 39 minutes in length.

The first set of exercises consists of 3 rounds. Each round has 4 different exercises. Each exercise lasts about 45 seconds. Between each round you get a 30 second water break.

• Switch Jumps
• Squat Push Ups
• Wide In – Out Abs
• Power Jumps

You’ll repeat this sequence 3 times. At the end of the 3rd round is a challenge move. One-Legged V Push Ups. Approximately 1 minute. Take a 30 second water break.

A quick note on water breaks. As a general rule, I consume my P90X Recovery drink after my workout. But I have since started mixing 1/2 a serving of the P90X Recovery Formula with about 16 ounces of water, for my water breaks, during the workout. Then I take the last half at the end as a recovery drink. I think this helps me stay hydrated during the hour long workouts.

The second set of exercises is completed in the same manner as the first set, however, the exercises are different. They are:

• Pogo
• Power Push Ups
• Globe Twists
• Level 3 Drills

Again, this is repeated 3 times, a break between each, and after the third set, you have a challenge move called Power Lunges/Hop Squats. Then another break.

If you made it this far, you can make it all the way! Only 12 more minutes to go, and you have 4 more exercises. Go go go. Grab that last bit of strength, get your last bit of energy. Do these 4 and you’re done!

• Side Push Ups
• Kickstand Touch the Floor
• 8 Power Knees/4 Diamond Jumps
• Balance Push Ups

Congrats, take a 4 minute cool down and stretch, pat your self on the back for accomplishing something spectacular. Not just anybody can get through these Max workouts, you are among the few. At least in my opinion.

If you are reading this review, I WANT to hear from YOU. Email me at robert@extremely-fit.com. Tell me your thoughts, your reviews, how you feel. Click that email link, and tell me you’re doing Insanity. Or tell me your thinking of Insanity, or just bought Insanity. Remember I said a few can do Insanity, so if you are one of the few, email me! Talk to you soon!!

Protein is a type of organic compound which is made up of complex strings of amino acids, strung together to form spring like chains. Protein is in practically every cell of the human body and is responsible for much of the activity which goes on within these cells. In fact without protein the human body would simply shut down as it would not be able to replenish itself or grow as it should. In other words protein is an absolutely essential part of a person’s physical make up and without it human life could not continue.

Protein not only renews cells within the body it also helps to boost the immune system, create enzymes which are vital for digestion and ensure that a person is fit and healthy. In other words everyone needs protein and a lack of protein can cause serious health problems for a person.

Unfortunately, the body will not simply make its own supply of protein. It needs to consume it in order to use it. Thankfully protein is found in a large number of foods which include: meat, turkey, chicken, fish and lamb, peanuts, legumes and peas. There is typically more protein in meat, poultry and fish as they contain around 15 -40% protein. Obviously, none meat products have less protein but still contain it in lesser quantities.

People who do not eat meat may find that they cannot get the amount of protein that their body needs simply by eating nuts and legumes. These people in particular can benefit from taking a protein supplement or a shake. This will give them the amount of protein that they need to remain healthy and gives them a much needed boost if they workout. In fact anyone who works out regularly or lifts weights could benefit from using protein supplements as an aid to their training.

On average, health care professionals estimate that a normal person will need approximately 50 grams of protein in their diet each day. This translates to around 15% of their daily calorie intake, purely from protein. However, those people who workout regularly and incorporate weight lifting into their plans should aim for more. The amount that should be consumed does depend on the level of weight lifting and results that the individual hopes to achieve. As you can see protein plays a huge role within the body and everyone needs protein on a daily basis.

Your metabolism plays such an important role in weight loss and muscle toning.  Here is a new article from Beachbody’s Ben Kallen with some super helpful hints on how to keep your metabolism up and running strong, all day long.  

Boost Your Metabolism All Day Long
By Ben Kallen

When you want to create a lean, firm body, the best way to accomplish it is with an effective workout program and a healthy eating plan. But that’s not the end of the story . . . . Because no matter how much you’re putting into your exercise sessions, practicing a range of healthy habits the rest of the time can give your metabolism an even bigger kick.

So here’s a full day’s worth of metabolism boosters. Any one of them may have a relatively minor effect, but when put together, they’re bound to help your body burn fat more efficiently. Add these tips to your weight loss arsenal, and you’ll get the results you want as quickly as possible.

Morning

• Get some sun. A little outdoor time in the morning can help you slim down in three ways. First, bright light helps regulate your body clock, so you’ll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity. (While sunscreen cuts down on your natural vitamin D production, experts warn that you shouldn’t spend much time outside without it. You can also get more D by taking multivitamins, drinking fortified milk, and eating fatty fish.)

• Eat a good breakfast. Research has shown that a filling breakfast, which includes both lean protein and complex carbohydrates, helps you burn fat all day (and keeps you satisfied longer, too). In a study presented to the Endocrine Society, dieters who ate hearty breakfasts stuck to their food plans and ended up losing more weight than those who didn’t, despite the fact that their daily caloric intake was actually slightly higher.

• And add some grapefruit. There’s a reason grapefruit diets have never gone out of fashion. In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn’t gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you’re taking any medications—large amounts of grapefruit can change the way they’re metabolized by your body.)

• Have a hot beverage. As you’ve surely heard by now, regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.

Whatever you drink, don’t overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.

Midday

• Take the stairs. Your daily workout will do more than anything else to burn fat and build lean muscle. But that doesn’t mean you should be a slug the rest of the time. A highly publicized British study found that kids who were very active during physical education classes were that much less active throughout the day, which suggests that you may need to make a conscious effort to move your body when you’re not working out, including taking such simple steps as walking everywhere you can and using stairs rather than elevators. Even relatively brief periods of exercise will help keep your metabolism revving at a higher level.

• Snack on nuts. All nuts (including peanuts, which aren’t technically nuts, but whatever) are fairly high in calories, but they’re also full of nutrients, especially protein and healthful fats. In a study at Purdue University, when people added 500 calories of peanuts to their daily diets, they ate less during meals and increased their resting metabolic rates by 11 percent. You don’t need to eat so many, though. Just an ounce at a time will go a long way toward boosting your metabolism and keeping you satisfied.

• Shop in the outer aisles of the grocery store. Most supermarkets are laid out in similar ways: produce, meats, fish, dairy products, and other fresh, whole foods are along the outside edges, while processed, boxed, and canned foods are in the inner aisles. Shop on the perimeter first, and you’ll end up with nutritious ingredients that will fuel your muscles while keeping you full—and because they’re higher in fiber and protein and lower in starch, you can eat more of them and still lose weight.

• Take time to relax. Stress can take a toll on your metabolism. When scientists at Georgetown University fed two groups of mice a high-fat, high-sugar diet, the ones under stress gained more than twice as much weight as the low-stress group. If your job (or any other part of your life) leaves you feeling like a mouse in a cage, try to find ways of cutting down on stress. At some point during the day, take a break for meditation, yoga, or just sitting in a peaceful place and thinking about something pleasant.

Nighttime

• Watch your eating. If you’re like most people, your activity level slows down at night, and so does your metabolism. And yet there’s also a tendency to eat a lot at this time, either by having a big dinner or snacking in front of the TV, or both. If you’re overeating due to stress or boredom, the evening is a good time to concentrate on healthful dietary habits.

• Hold the hooch. Your body loves alcohol—so much so, in fact, that it’ll burn its byproducts as fuel before anything else. That means that while you’re processing alcohol, you’re not burning fat. Of course, alcoholic beverages also have calories, virtually none of which are good for anything other than helping you gain weight.

• Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body’s production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.

• Catch your z’s. While you’re asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass. If you find yourself getting sleepy during the day, going to bed just an hour earlier could make a significant difference in your waistline.

Everyone knows that they should exercise, but why exactly is this the case? Why should we exercise and why is it so important for us? Most people just think that exercise is primarily for people who want to lose weight, but this is not just the case as there are many other benefits to be had. Here the focus will be on two types of exercise – weight lifting and cardio workouts and the benefits that can be achieved from each one.

Benefits of lifting weights – lifting weights relies on the person exercising lifting a set of weights in various ways. As there are different combinations of lifts every muscles group in the body can be exercised to maximum effect. The main benefit of lifting weights is that it creates strong muscles and joints. These are essential for anyone and to benefit from lifting weights you do not have to go for massive weights and strain yourself, you can simply opt for a reasonably weighted weight and do plenty of reps. In addition to creating strong and more flexible joints and muscles, weight lifting is also beneficial in other areas which include: losing weight, strengthening the bones, strengthening the back and increasing energy levels.

Benefits of cardio workouts – cardio workouts make the heart rate go up during exercise and they work different sets of muscles depending on what type of cardio exercise is being performed. This type of exercise has a lot of benefits, which is why cardio workouts are one of preferred forms of exercise for many people. Cardio workouts firstly raise the heart rate which helps to create a strong and healthy heart that can cope with exercise. It also increases lung capacity, which is ideal for anyone who exercises as it enables them to regulate their breathing. Weight loss is also maximized through cardio workouts and stress is reduced as exercise is known to be a natural mood booster. This form of exercise also increases energy and is perfect for anyone who has disturbed sleep patterns.

So as shown there are a multitude of reasons why we should all exercise. It creates a healthy heart, strong bones, helps you to lose weight, reduces stress, increases energy, boosts the moods and even helps you to sleep better. Exercise can come in all shapes and forms and there are few people that will not benefit from some form of exercise no matter how sedate.

Using Meal Replacements for Weight Loss

Losing weight can be hard for many people and as a result it can be easy to turn to unhealthy methods to speed up weight loss. One way to lose weight, remain healthy and in top condition for exercising is to use meal replacements.

Two of the most popular types of meal replacements are shakes and bars which can easily be substituted for meals during the day. The benefits of using a meal replacement shake include:

· They are low calorie and contain all of the vitamins and minerals a person needs to sustain a healthy body and lose weight at the same time.

· Replacement shakes can be ready made which makes them ideal for people who are on the go and do not have the time to cook a low calorie meal.

· Meal replacement shakes can give anyone wanting to exercise a boost of energy which is perfect for anyone wanting to exercise. Exercise when combined with a low calorie and low fat diet is known to increase weight loss.

· A good meal replacement shake will not contain any ingredients such as aspartame, or any preservatives or colorings. This means them the ideal choice for anyone who wants to lose weight but is also concerned about what they put into their body.

Some people prefer to eat a meal replacement bar, the benefits of doing this include:

· Bars contain protein which is needed to give anyone who wants to exercise the energy to do so. Protein is also responsible for keeping the body healthy and enables it to repair itself after exercise – something which everyone who is serious about working out should understand.

· Meal replacement bars can also be a great snack on the run if it is difficult to slow down and have a meal.

· Bars only contain natural ingredients. So they can be enjoyed as part of a well balanced diet and used to replace meals without any worry about eating unhealthy, unlike many of the other commercially produced snack foods.

As shown using meal replacements in the form of shakes and bars can work well for anyone who wants to lose weight healthily. In particular they are a wise choice for anyone who regularly skips breakfast as eating breakfast is essential for good weight loss. Not only are they great for anyone who doesn’t always have the time to prepare meals from scratch, they are packed full of the vitamins, nutrients and protein that it needed to maximize every workout.

Insanity is a 60 day program, the first 4 weeks are Insane.  Then you have a 6 day recovery week.  Then you have another 4 weeks.  If the other Max workouts are as challenging as this one, then the last 4 weeks will be CRAZY Insane.  At the end of 59 minutes, my heart rate monitor showed a total of 921 calories burned.  In the last several years, I have never seen that high of a number after a Beachbody workout.  When Beachbody says that this is the hardest DVD fitness program to date.  They were serious.  At the beginning of this workout, Shaun T says “I’m gonna kick your butt!”  He was serious too. 

Insanity Review: Max Interval Circuit

The entire workout is 59 minutes.  Here is a brief lay out of the workout.

Beginning with the warm up, which lasts approximately 10 minutes.  The warm up consists of 3 rounds.  The first two rounds are 4 minutes each, and the last round is  2 minutes.  The last round has the same exercises as the first two, you just perform a faster/shorter duration.  The last round is as fast as you can go.  The exercises are:

• Jog
• Jumping Jacks – Arms Up
• 123 Heisman
• Jump Rope S-S
• High Knees – Arms Out
• Switch Kicks
• Hit the Floor
• S-S Floor Hops

At the end of the warm up you get a 30 second water break.  The water break is followed by a good stretch, which lasts approximately 5 minutes.  This is followed by another 30 second water break, and then you cross over into the point of no return!

At this point in the workout, 43 minutes and 30 seconds is the clock.  Now let me throw in a quick mental check for you.  When you first turn on DVD, you see that 59 minutes, and you think, “Oh no! Are you kidding me?”  But shake that off.  Get through the warm up and stretch, and then tell yourself, you have 43 minutes left.  You’ve been doing Insanity for 6 weeks, and your workouts have been 40+ minutes.  You can do this! Yes, its going to be harder, yes it’s longer.  But you managed to get through the first workouts.  So I know we will get through this too.  Now as I type this, my legs are SCREAMING at me.  But I’m committed, no backing out now.  We got this.  Stay with me!  Together we can tackle this challenge!

Here we go.  Your first set of exercises consists of 3 rounds.  Each round has the same 4 moves.  The first round is 4 minutes.  The second round is 3 minutes.  And the 3rd round is 3 minutes, but at the end of the 3rd round only, you get a 1 minute bonus move.  So it’s more like 4-3-4.  The exercises are:

• Pedal/Power Lunges (Sprint in place, followed by deep lunges).
• Ski Abs /Jacks/In & Out/Oblique ( Start in plank position, jump side to side for ski abs, then push ups, jump in and out in plank position, and finally alternating your knees to your elbows for obliques. 4 reps each position).
• Power Strike (Lunge on the left side, 2 punches downward, lunge right side, 2 punches downward, etc).
• Frog Jumps

Between each round you get a 30-40 second water break.  After the 3rd round, you have 1 minute of Football Runs/ Cross Jacks.

The second set of exercises also consists of 3 rounds.  Like the first set of exercises, each round consists of 4 moves.  The first round is 4 minutes, the second two are 3 minutes each.  After the 3rd round there is a 1 minute bonus move.  After the 3rd round only.  The exercises are:

• Hook Jumps. (4 hook punches high, 4 hook punches low, 4 high jumps.  Then you switch sides).
• High Knees with Twist. (As you run with High Knees, you bring your elbows down on each side).
• High-Low Jab with Squat.  (Jumping high and punching to the side, punch low as you lan in a squat).
• Floor Switch Kicks. (You just have to see this one).

Between each round you get a 30-40 second water break.  After the 3rd round, you have 1 minute of 1-2-3 Jab Across (Side jumps with a punch to each side).

The final set of exercises.  (YEAH!)  3 rounds, same 4 moves.  This time there is NOT a bonus move.  The first round is approximately 4 minutes, followed by two 3 minute rounds.

• Side Suicide Jumps. (From standing position, place your hands on the floor, jump to the left side.  Stand up, repeat on the right).
• Squat Hooks. (Squat and hook punch, alternating hands).
• Full Body Drill. (From standing position, drop to the plank position, run in place 8 times, walking push ups, then 8 wide knee, running in place).
• Plank Punches.  (In a plank position, alternating hands, punch straight out).

At this concludes the workout!  You take a 30 second water break, and about a 3 minute cool down.  When the timer hits zero, you know without a DOUBT that you have accomplished something!  Specifically, you accomplished burning calories!  You accomplished burning some of that goo, we all are working so hard at removing, or keeping to a minimum.  And best of all, you have taken another step closer to finishing this program, and building your cardiovascular system.  Pushing yourself beyond your comfort zone, and into a place not many of your friends and family have ventured.  You are doing what many could NOT do.  Be proud of yourself! See ya next time!!  Thanks for reading this Insanity Review, and be sure to check out all of the Insanity Reviews here.

It’s amazing the things you can find tucked away in your cabinets and/or pantry!  You might be surprised (pleasantly) to find out that some of those things you find can help you lose weight!  Check out this little article by Beachbody’s Ben Kallen.

The Slim Pantry: 5 Weight Loss Products You Already Own
By Ben Kallen

When you’re trying to lose excess fat, every advantage helps. Of course, your main tools are an effective exercise program, a proper food plan, and supplements that fit your lifestyle. But beyond those basics, anything that can boost your results is a plus.

Luckily, you probably have some safe, effective, and inexpensive fat burners in your kitchen already. Include the following items in your diet plan, and you can start losing more weight right now—without even making an extra trip to the store.

Apple cider vinegar. While cider vinegar may not be the magic remedy your great-grandmother thought it was, there is increasing evidence showing that it can help you eat less and reduce the effect that carbs have on your body. The active ingredient, acetic acid, appears to improve insulin sensitivity and slow the absorption of carbohydrates, helping prevent blood-sugar spikes and excess fat storage. It can also make you feel fuller with less food.

In a recent study published in the Journal of Agricultural and Food Chemistry, mice on a high-fat diet gained up to 10 percent less fat if they were given acetic acid than if they were given only water.

Uses

• Mix vinegar with extra virgin olive oil and your favorite spices for a simple, healthful, and delicious salad dressing. In a Penn State University study, women who ate large, low-calorie salads before lunch ended up consuming 100 fewer calories during the meal itself . . . and they loaded up on extra nutrients as well.

• Combine vinegar with oil and herbs to make a tenderizing meat marinade.

• Add a splash of vinegar to top off soups or stews; this will brighten up the flavors.

• Add a tablespoon of vinegar before boiling, steaming, or stir-frying vegetables to bring out their fresh tastes and help them hold their colors.

Cinnamon. This common spice has been found in several studies to help improve insulin sensitivity and regulate blood sugar, so it helps prevent the spikes and dips that can cause food cravings. This effect may be due to healthful antioxidant chemicals known as polyphenols.

Keep in mind that most grocery-store brands of “cinnamon” are actually cassia bark, a close-tasting relative of the cinnamon plant. (If you want the real thing, look for “true” or Ceylon cinnamon on the label.) Both varieties seem to have health benefits, but be careful about using cassia in large amounts—it contains coumarin, which acts as a blood thinner and may cause liver problems when taken in high doses.

Uses

• Add powdered cinnamon to hot or cold cereal, fruit, sweet foods, and even savory dishes such as curry or chili.

• For cinnamon-flavored coffee, mix a little into your grounds before brewing.

• Heat a cinnamon stick in water, apple cider, or even red wine for a spicy hot drink.

Hot sauce and red pepper flakes. The active ingredient in hot peppers, capsaicin, creates thermogenesis; that is, it temporarily turns up your body’s thermostat. Studies have shown that people who eat pepper-laced food get a small metabolic boost, and burn more fat, for up to half an hour afterward. Hot food also makes you feel full more quickly, so you’re likely to eat less.

Hot sauce and red pepper flakes are great flavor boosters, too, adding zest to meals with few extra calories. You don’t need to ladle it on till there are flames coming out of your ears. A little bit will go a long way.

Uses

• Add a few drops of pepper sauce to anything that needs spicing up, including eggs, soups, seafood, and even frozen dinners. (These sauces can be high in sodium, so go easy on the shaker.)

• Sprinkle red pepper flakes on pizza, pasta, or sandwiches, or add to sauces or salad dressing.

Curry powder. This complex spice mixture, which contains such ingredients as turmeric, ginger, cumin, and coriander, was created as a shortcut for preparing Indian food. While each of the spices can provide a small metabolic boost on its own, they may burn fat even better when used together. Turmeric itself has a variety of healthful properties, and shows promise as a potent anti-inflammatory agent that can help relieve joint pain and post-exercise muscle soreness.

Uses

• Add as needed to flavor Indian and South Asian dishes.

• Mix with ground beef to spice up burgers or meatloaf.

• Add to soups and stews.

• Mix with a little olive oil or light mayo as a dressing for chicken or tuna salad.

Ice. Really? Well, yes. Regular old frozen water has several properties that can help you in your fight against excess fat:

When you blend ice into a fruit smoothie or protein shake, you get a thick, creamy consistency with no added fat or calories. And you’re likely to drink it more slowly, if only to avoid brain freeze.
Making your beverages more refreshing encourages you to drink more, which is important when trying to lose weight.
When you drink an ice-cold beverage, your body actually has to expend calories to warm itself up to a normal temperature. Nobody agrees on exactly how much of a calorie-burning effect this has, and it’s probably pretty slight. But every bit helps.

Uses

• Blend ice cubes or crushed ice with other ingredients to make thick and creamy protein shakes, fruit smoothies, or Shakeology®. (Check your blender’s instructions to make sure it’s powerful enough to chop ice.)

• Add lemon or fresh mint to water, and freeze it in an ice-cube tray. Whenever you want a cold glass of fresh, calorie-free flavored water, just add a few of the cubes

• Don’t keep your water ice cold while you’re working out. When it’s time for fast hydration, you’ll want a slightly cool or room-temperature beverage that goes down easy.

I had the opportunity to visit with one of my customers recently, and am always pleasantly pleased to hear how great they are doing with their program.  This customer has been doing P90X, and I wanted to share his quick P90X review:.

P90X Reviews: Being in Shape & being in P90X Shape.

From Paul: P90X has been both challenging and rewarding. It has introduced me to things I haven’t done before such as plyometrics, kick boxing and yoga. I will conclude week 10 tomorrow (Sunday, Sept 6th) after doing Kenpo X. The program has been a nice change of pace from what I normally do namely lifting weights and doing cardio (stationary bike and ski machine). It’s a totally legit program that I will recommend to anyone who is interested in getting in great shape. But I knew it would be from watching the infomercials. I have been interested and active in fitness and wellness for many, many years and was impressed with what the program offered. I just waited too long to take the plunge. I’m reminded of what former football coach/commentator John Madden liked to say about being in shape for football. His quote was something along the lines of “there is being in shape and then there is being in football shape”. Well, I have found the same holds true for P90X. There is being in shape and then there is being in P90X shape. I feel like I’m in better shape now than I probably ever have been and I am very glad to have experienced the program and its subsequent results.

Great job Paul!