P90X3 Phase 1 Review

P90X3 Phase 1 Review

I have finished all of the workouts for Phase 1 of P90X3 and let me tell you, I had a blast! My wife and I are having so much fun with the X3 Battle of the RIPPED Challenge Group. Tons of people have plugged in and are pushing play everyday and seeing phenomenal results already.

P90X3 is broken down into three phases just like classic P90X and X2. I am going to review all of the workouts in the first block including the transistion week.

P90X3 Phase 1 Workouts

Total Synergistics — This is a phenomenal total body workout that incorporates weights for some of the moves and requires activation of your core. There is also a balance component to some of these moves. One involves standing on one foot while doing curls. You can easily modify this move. Instead of lifting your foot completely off the floor, you may place 75% of your weight on one foot and 25% on the other or whatever ratio feels right to you. Just keep at it and you’ll be at 100%-0% in time. There are also some pull-up and chin-up move that incorporate the core as well. If these seem too hard, drop the core portion and focus on doing the pull-ups and chin-ups assisted if necessary. Most importantly, don’t get discouraged. Do your best and forget the rest!

Agility X — This is a really great workout designed to elevate your HR. It is heavily focused on balance an coordination, but it a blast. It doesn’t require you to write anything down, so just focus on your form and bring it! Are your quads on fire? Good, there supposed to be.

X3 Yoga — Yoga? Really? Yes! Tony has really done it this time. I used to skip the yoga workouts in P90X and X2 because they were so lengthy, but 30 minutes is right down my alley! Some of the moves are difficult at first, but focus on your breathing and you’ll do fine. After you finish you’ll feel stretched out and limber. Please don’t skip this one. After all, flexibility is an important part of achieving overall fitness.

The Challenge — This is my favorite workout of all the Block 1 workouts! It’s nothing but good ol’ fashioned push and pull. You pick a number for both push-ups and pull-ups, it could be 20 push-ups and 10 pull-ups or you could try to match Sean and do 40-18. That guy is ridiculous! Don’t forget, its quality over quantity so if you need to modify drop to your knees for push-ups or use the pull-up assist or a chair for pull-ups. This workout it TOUGH and it’s supposed to be!

CVX — Pick a weight and don’t put it down for this great cardio workout. You definitely get out what you put in with this one so squat deeper, move faster, jump higher and I guarantee you’ll burn a ton of calories. To be honest, this one is pretty hard for me. I started trying to use a 10# medicine ball, but that was a little too much to keep good form so I have since dropped to an 8# ball. If weights are too much just use a basketball, towel, or alley cat (Tony loves his cat jokes lol).

The Warrior — No equipment necessary, just you and gravity. This is a great workout that Tony designed with the military in mind. The Warrior is practically a total body circuit. It’s a really great workout to take with you anywhere. You alternate between core, upper body, lower body, and cardio. It’s pretty fast paced and over before you know it. Overall this is a world-class total body workout that is great anytime, anywhere.

P90X3 Transition Week Workouts

In the recovery week you will be introduced to several new workouts Isometrix, Dynamix, Accelerator, and Pilates X. X3 Yoga and CVX are also part of the transistion week.

Isometrix — This is by far the hardest workout in my opinion. In this routine you alternate between plank and standing balance moves. The real kicker is that these move are held statically for 45 seconds a piece. It forces you to use all your core to stabilize. The pace is good and flows really well. One move Tony tells you to close your eyes and stand on one foot (hint: open your eyes and look at Tony, he’s a riot lol).

Dynamix — Overall, Dynamix is a great workout. It’s really part of Block 1. Do yourself and your body a favor and do this workout on the “rest day”. It’s a great stretching routine with a quick pace that leaves you feeling refreshed and ready for the next workout.

Accelerator — Pure cardio. That’s what this workout offers. You go fast then Tony asks you to go faster. You can take the easy way out and dog half the moves or you can go wide open and make the most of this great routine! I burned over 400 calories the first time I did this one.

First Block Initial Impression

For me, p90X3 is proving itself to be a world-class workout program, getting you maximum results in just 30 minutes a day. The “I don’t have time to workout” excuse died with the invention of programs like T25 and P90X3. I can’t wait to see what the second block holds in store starting next Monday.

We are a month into 2014 so keep bringing it Fellowship of Fitness! 

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Get back in the game

Get back in the game

I am probably going to be stepping on a few toes with this post, but it is important and necessary.

We are three weeks into 2014. Some of us are going strong. We are pressing play everyday and tracking our nutrition and learning how to eat clean. Others are either starting to fall off of the wagon or are already on the ground, having thrown in the towel. Don’t give up. It’s not too late. There is still hope. You CAN do it!

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There are going to be days when working out is hardThere are going to be days when eating clean won’t be easy. It’s time to check your excuses at door. Excuses don’t deliver results. Excuses are for children. Excuses are a sign that you don’t really have control. I don’t want to hear that you didn’t have time in your schedule to do a 30 minute workout. I don’t want to hear about how hard it is to track your nutrition. I know it’s hard. I know how it feels to shortchange yourself by making excuses. If it was easy, everyone would be doing it. I want you to be the best you that you can possibly be. For some of you this means drastic changes need to take place. It might mean waking up earlier or staying up later. It might mean skipping that TV show or not eating at your favorite restaurant. If losing weight, eating cleaner, getting stronger, etc. are important to you (and they should be) then you have to change. No ifs, and’s, or but’s about it. You cannot expect to put in half the work for total transformation. You must be all in, all the time. Make a promise to yourself today to no longer listen to the excuses that your mind is giving you.

Remember, you can have result or excuses, not both. Jump back in here with us and let’s continue to start the year strong. Keep bringing it team F.o.F!

 

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Motivation Monday

Motivation Monday

Today is the first Monday of 2014. Some of you may be making the same “resolutions” as last year to get fit and healthy. The new year is a great time to start, BUT the desire to continue to do what you need to do to get where you want to be will eventually fade away. Don’t fall victim to the “not enough time” and “I just don’t feel like it” mentality. When you feel like quitting, remember why you started. Take some time to think about your “why” and commit to being here a year from now. Bring It!!

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January Challenge Pack Sales!

January Challenge Pack Sales!

Beachbody is starting off 2014 right by offering not one but TWO Challenge Packs for SALE. Both of these Challenge Packs will be available for $180, discounted from $205. Don’t wait until this time next year to start your transformation. Start now.

The P90X3 Challenge Pack promotion has been extended through the month of January due to its immense popularity. I have sampled all of the workouts from the first training block and they are phenomenal, not to mention just 30 minutes a piece! I can’t wait to see what P90X3 is going to do for my overall fitness. Watch the video below and click HERE to get started!

Focus T25, which was unveiled mid-2013 is also back. This 25 minute  smash-hit program will completely transform your body. I completed a round in September and lost 18 lbs. See my before and after pictures here. Watch the video below and click HERE to get fit in 25 minutes a day.

More information about Challenge Packs can be found HERE.

Get the support and motivation you need to get the body you deserve. Join the Fellowship of Fitness.

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Tracking Proper Nutrition

Tracking Proper Nutrition

p90x-nutrition-planProper nutrition is crucial to getting the body you deserve. As we workout, our bodies need the correct type and amounts of food. That means tracking not only caloric intake, but macro-nutrients as well. Macro-nutrients are substances needed for growth, metabolism, and energy. The three macro-nutrients are carbohydrates, protein, and fat. As a note, 1g of protein and 1g carbohydrates both provide 4 calories while 1g fat provides 9 calories.

What is the correct plan?

The plan that I follow comes directly from the P90X nutrition plan. Phase 1 calls for the Fat Shredder diet. It is meant for those who need to lose body fat. It is designed to help cut body fat while helping to build and maintain muscle. Higher protein will also help keep you satisfied longer than carbohydrate heavy meals. The ratios of macro-nutrients should be 50% protein, 30% carbohydrates, and 20% fat. However, during this phase you may see a drop in energy. This phase is designed to be done for a month, but may be extended an additional month if fat is still being lost at a good rate. Due to the high protein intake, this program should not be done for more than 2 consecutive months to give your kidneys a break. It may also be shortened if you feel sluggish and need more energy. Phase 2 is called the Energy Booster. It is to be done directly after the Fat Shredder Phase during the second month of your fitness program. It is more well rounded macro-nutrient-wise and can be done long-term. Caloric ratios should be 40% proteins, 40% carbohydrates, and 20% fat during this phase. The last phase is the Endurance Maximizer. This phase should only be done if you think that you have earned it by pushing your body to the limit during fitness phases 1 and 2. Ratios for this phase are 20% protein, 60% carbohydrates, and 20% fat. Don’t be hesitant to try this phase for fear that you will gain weight back due to the increase in carbs. You will have more energy and will be able to work out harder, giving you better results.

How do you track nutrition?

The easiest way that I have found to track my nutrient myfitnesspal_iconintake is through MyFitnessPal. I have used it for quite sometime now and no other tracking website/application compares. MyFitnessPal provides the ability to track caloric, macro-nutrient, and micro-nutrient goals easily through scanning of product barcodes with your phone or by simply searching for the product on the app or the website.

I cannot stress enough how important eating the right amounts of food and hitting your macro-nutrient goals. I’ve seen this in my own fitness journey. If I put in little effort, I saw average results. However, when I was diligent in tracking my food intake and hitting my caloric intake day in and day out I saw amazing results. If you would like accountability on MFP, feel free to add me. My screen name is tkernicky.

Get ready to take control of your eating habits. You can do it. You’re worth it.

BRING IT teamFoF!

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