P90X3 Block Two (Weeks 5-7) Recap

I am a little late getting this post up but better late than never, right?  I just finished the "meat" of Block 2 of P90X3.......and I LOVED it!  This block incorporated some weights....there was a leg day and an upper body day - along with all of the cardio.  I feel like I got so much stronger in this block!  I can do PUSH UPS!!!!!!  I noticed that I was not modifying as much as I was in Block 1 and I really enjoyed the workouts that repeated this month.  I noticed that it really helped when I would drink E&E before my workouts - it really gave me the boost that I needed to get through some of the harder cardio workouts.
Here's a breakdown of what I did

 

TrioMetrics

Old- School plyometrics is jump training. Welcome to Triometrics, X3′s state-of-the-art take on a plyo workout that goes far beyod simple jump training. “Plyometrix” here means explosive. It’s a highly effective means of training muscular efficiency or power. Triometrics’ incorporates three different levels for every exercise, each targeting a different physiological response while minimizing the downtime needed between movements. The result is a workout that increases speed and power in a fraction on the time you’re used to training.....Your booty feels it by the end!!!!!

The Warrior
This military workout repeats for this round.......I really struggled the first Block on this workout - but this month was another story!  I can FEEL myself getting stronger every week and could keep up the entire 30 minutes this month!  Woo hoo!

X3 Yoga
This repeats this month as well and is the active recovery your body needs after the beginning workouts of the week.  Flexibility is improving but still working on the crow!

MMX

This is a Mixed Martial Arts routine where submission is not an option. Combining karate, kenpo, jiu-jitsu, judo, and tae kwon do, this martial arts-based cardio workout does a lot more than increase your heart rate. In MMX you’ll burn fat by taxing your upper-body strength, core power, leg endurance, and flexibility. Plus, you’ll learn a new way to let your aggression out!  The beginning of this routine really tricks you.....you think it will be an easy workout...>WRONG!  This routine is no joke, but FUN!!!!
Incinerator
This is one routine designed to burn you out. Exercise is one of the few times in life where failure is a goal. With Incinerator, it’s your ticket to results, as you’re forced to bring it until there’s nothing left to bring. In exercise terms, failure is important in defining your limits. If you never fail, you simply cannot achieve your potential. This push-and-pull-focused workout uses back to back movements engaging the same primary muscle groups. The first movement targets hypertrophy (muscle growth) and the last movement pushes you just past your limit. With Incinerator, failure is your only option.

CVX

This is another repeat from Block 1 - cardio with weights.  Phew!!!!!!  .

P90X3 - Week 4 - Transition

This was my transition week between Blocks one and two of P90X3.  It was definitely a week for my body to recover and my muscles to stretch but I still worked and I would not call this a "rest" week.  My abs and back really felt it this week.  There was also the introduction of a new workout....pilates - which let me tell you, was a KILLER ab workout.  

Day 1- Isometrix- Strengthen your overall body.....just think holding a yoga pose for 45 seconds.

Day 2 - Dynamix- Improve your range of motion & stability to get the most out of every workout.

Day 3 - Accelerator - Fat-burning regime that increases your muscular efficiency & your cardiovascular health.
Day 4 - Pilates X- Bring power to your core & promote elasticity of your muscles.
Day 5 - Agility X - Aerobic & anaerobic techniques to help improve balance, flexibility, and strength.
Day 6 -X3 Yoga- Improve your overall stamina & balance.
Day 7 - Rest

I braved taking my progress photos and weighed in and I am seeing results.  I know I need to really dial in my nutrition for the next block....that was absolutely my downfall this block.  Down 4 pounds from day one and my clothes are fitting so much better!  Let me tell you, you can get a LOT accomplished in 30 minutes!  Block 2 here I come!!!!

P90X3 Week Three Check-In

With the kids quietly playing (fingers crossed they are not making too much of a mess......doubtful......I hear a lot of giggling and running back and forth from the bathroom......hmmmmmmmm).  Anyways, I wanted to check in and let you know about my progress with P90X3.  I am doing the lean schedule and over the last three weeks have really grown to love it.  I will switch it up next week for the transition and then will have a new schedule for Block Two.  I can't believe I have already finished the meat of Block One!!!  Woo Hoo!!!

I realized I that I haven't really explained what the schedule is like and what the workouts are, so I will do that now.  The schedule runs six days per week with the optional seventh (I did all seven days in week one but have only done six days in weeks two and three).

Here is the schedule at a glance...all three blocks.  It really isn't that intimidating when you look at it like this, right?  Easy peasy!

So what are these workouts anyways?  OK, here it is in a nutshell:

• Accelerator:  By engaging both the aerobic pathways, Accelerator increases cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck. HUH???  Basically, you exercise at two different speeds, each targeting specific energy systems. This unique combination eliminates downtime associated with power-based workouts, while maximizing the consistency of traditional workouts.
• The Warrior:  The Warrior is a total-body workout, free of equipment, based on Tony’s 10+ years of working with the U.S. Armed Forces. You’ll circuit upper-and lower body resistance with core and cardio work, essentially touching on every area of fitness in one workout-and it’s all been honed into an uber-intense 30 minute blast. When you need a one size-fits all workout that can be done anytime, anywhere, this is the one.
• X3 Yoga:  X3 Yoga compresses thousands of years of teaching into 30 intense minutes, improving your musculoskeletal flexibility, balance, stamina, body awareness, and core strength. This flow-style practice, taking elements from Ashtanga, Hatha, and others, is perfect for filing the gaps in your fitness that other workouts cannot address.  This workout feels amazing in the middle of the week after the first two days of intensity.
• CVX: Not your mothers cardio workout, CVX combines resistance with intervals in order to increase the impact across every energy system. You’ll stress everything from power and anerobic endurance to aerobic endurance. You’ll also strengthen your core. CVX provides a full-body burn.
• Isometrix:  A strong foundation is essential for overall fitness, so Isometrix combines isometric contraction with instability to make your core rock solid. Isometric contractions occur when the muscle neither shortens nor lengthens and the joint angle does not change, building the static strength. Adding instability to the mix requires your body to fire its stabilizing muscles. When training these two simultaneously, you create an unshakable platform to work off, heightening the affects of movement training that you’ll target in other workouts.
• Agility X: A full body workout that uses floor targets (tape marks) to dictate movements, Agility X uses both aerobic and anaerobic energy, focusing on precision, power, flexibility, balance, and strength. As opposed to traditional cardio workouts, these targeted movements force explosion, deceleration, and proprioceptive adaptations, the sum result being an increased ability to move effortlessly for extended periods of time. 
• Dynamix:  Dynamix focuses on using your muscles, connective tissue, and joint function in symbolic actions to actively increase range of motion, flexibility, and stabilization. When worked in harmony, these systems are your keys to free and easy movement. And it feels sooooooo good.

Here is a little sneak peek of P90X3.  It is amazing how much you can get into a thirty minute workout!  Want to give it a try?  Message me for details.

P90X3 Week Two Update

I am a little late posting about the second week of my P90X3 journey.  I have to say, I am so glad I have stuck with it!  I am feeling WAYYYYYY stronger than I was in week one.  No doubt I am getting my sweat-on with every workout but I feel so much better when I do them......not like I am going to completely die half-way through.  LOL!  Don't get me wrong, I still modify a lot of moves and I still get a GREAT workout in.  There is no shame in following the modifier!

I stepped on the scale and I am making progress!!!!!!  And the most important part......my pants are fitting better!!!!!  Yay Tony........yay me!!!!!!  One move that I am DETERMINED to master by the end of this program is the "CROW" pose in X3 Yoga.  I don't know how many of you have ever tried crow, but it is a hand stand where you balance your knees on your elbows.  I have never been someone to do a hand stand, so this intrigues me.  I am getting closer....although I have almost fallen on my face every time I try it.  I will master this move by the end of the 90 days!

The lean schedule is really cardio intense but I am liking the workouts.  And it wouldn't be a P90X workout without push ups......and I am getting better at them!  I love that each workout is 30 minutes and the time FLIES by!  I get a killer workout and don't have to spend my whole day workout out.....or have to leave my house to do it.  Love, LOve, LOVE!!!!

If you are curious about P90X3 and want more info, send me a message.  I would LOVE to talk!

Transformation Tuesday

I am beyond proud to share these photos. My dear friend Natalie has been working out with me in my challenge groups for about a year. She has been such an amazing motivator and cheerleader not only for me, but for the other women in the group. Strong and determined doesn't even begin to describe her. Natalie is a wife, mother and business owner.....and six years ago she started a non-profit to help victims of domestic violence. This woman really IS the total package.
Natalie has lost 25 pounds working out at home and checking in with our private Facebook groups and has had a complete TRANSFORMATION. She has worked out with the 21 Day Fix and Brazil Butt Lift and has been eating clean.  Not only does she look AMAZING, but her confidence is through the roof! She is now training for a fitness competition!!!!!  Congratulations Natalie ---- all of your hard work and dedication has PAID OFF.....and thank you for paying it forward!!!!!  You inspire so many!!!!

P90X3 - Week One Recap

Something has been holding me back from doing this program.  I think I was intimidated by the whole P90X stereotypes.....it is a BIG program (and provide people amazing results).  But I am not an athletic person.  But I have gotten fitter over the last year and a half.  And I decided 2015 is MY year to shine.

P90X3 has four different schedules to choose from:  classic, lean, bulk and doubles.   No matter which format you choose, you do three blocks that are four weeks each (you follow the regular schedule for three weeks and then week four is a transition week).  I find that I can get mental blocks when it comes to workout programs.  There are workouts that I like and ones that I don't...and I try to avoid doing them.  But I KNOW that doesn't help me!  So I am approaching the program like this.......I only have to do each workout THREE times.  That's it.  Three.  I can TOTALLY do each workout three times!  Why is it only three?  Because each of the three blocks last for three weeks with a transition week between. 

I kicked off the program (I am doing the LEAN version) a few days before the new year ---- mainly because I have been sick and tired of over indulging from the holiday and really needing to get back to business BEFORE the new year.   I don't think I realized that the lean version would be a LOT of cardio.....I am not a big fan of cardio.....give me weights any day of the week, but I would rather not do cardio.  This may be why I have not been as lean as I was last spring....which is why I decided to go with the Lean schedule.

So one week down, two to go in block one.  How am a I feeling?  Feeling great!  I CAN do the cardio and I am stronger than I thought I was!  I do like that there are two yoga days (one is a classic yoga program and the other is a day of isometric yoga holds....really hard but I love a workout in bare feet!).  And for the carido, the 30 minutes FLIES by.  Tony mixes up the moves so much it goes really fast......in and out.

I have some major work to do (those before photos are NOT pretty.....neither is the number on the scale).  I will post progress photos at the end of each block.  Not only will I be working out but I will be eating clean......keep a lookout for recipes each week!

Our AMAZING Team Girls Night

Last week our AMAZING team got together for an evening of friendship, good wine and a GREAT time!  I feel so lucky that all of these women have come into my life because of coaching!  I have been surrounded by people that LIFT me up, not bring be down.  It is amazing how much positive people can impact your life in such an amazing way.  And it is a ripple effect.....the women on my team are getting healthier, both physically, emotionally and financially.  And they are sharing their experiences with others.  I am so proud of these gals and feel so fortunate to have them in my life!  Thank you for an amazing evening!

 

Three Day Refresh Round 2

Well, any skepticism I had the first time around is now GONE!  My results the second time are just as good as my first!  Five pounds in three days!!!!  And I wasn't hungry, I had energy the entire time, no headaches (I was worried because I couldn't drink coffee....and I LOVE my coffee in the morning).

I really needed to get back on track after our trip last month.  I couldn't stop eating!!!!!  And I was in a downward spiral of eating JUNK.  Does that happen to you????  We are all human and indulgences happen.....but the question is, How LONG will you keep going?  I really didn't want to go into the holiday season with an extra 9 pounds.....because then I will have an even BIGGER hurdle to climb in January.  This was what I needed!  Since my refresh I have been making better food choices, sticking with my PiYo workouts and my pants are FITTING!!!!!!

Three Day Refresh

We have had the BEST summer....so many great days getting together with friends. We have been to birthday parties, BBQ's, holidays.  And WOW, did all of that fun CATCH UP to me!!!!!!

I have managed to put on about 10 pounds this summer because of all  that fun!  I knew my clothes were fitting tighter that normal, but really??????  TEN POUNDS!!!!?????  And I had worked so HARD to lose them!!!!

I needed to get back ON TRACK ASAP....no time for lollygagging.  I decided to give the new Three Day Refresh a whirl.  I had done a three day Shakeology cleanse back in January and it really helped me RESET my habits after the holidays.  I was able to get my nutrition and PORTIONS in check. Surely the Refresh would do the same....right?

The REFRESH is easy. It lasts for three days and you start each day with a serving of Shakeology and fruit.  Mid-morning you enjoy a fiber drink and lunch is a special vanilla shake developed for the Refresh, along with a serving of fruit and veggies.  You get a mid-afternoon veggie snack and dinner is another vanilla shake, veggie broth and a veggie-based dinner recipe. And water....you have to stay hydrated!

I cannot BELIEVE the success I had in just THREE DAYS!!!!  Five pounds lost!!!!  No bloat and I feel FANTASTIC!  I wasn't hungry and or tired during those three days because the program has plenty of protein and fiber.  I can tell you that I will be REFRESHING regularly...at least once a quarter.  This is exactly what I needed to get my nutrition back on track.

Are you curious about the refresh and how you can use it to help you get back on track?  Message me for details!

The 21 Day Fix

Do you struggle on portion control? What to eat and how much to eat? They say abs are made in the kitchen, right? Well someone was paying attention to what MOST of us struggle with….

The 21 Day Fix is set to be released on February 3rd!!! This is THE program to help you lose weight in 21 days and help you get a handle on portion control, which is an area that a lot of people struggle with (including me). The SIMPLE eating program uses color coded specifically portioned food storage containers that eliminate the guesswork - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. How easy is that?! The program also comes with a workout program by celebrity fitness trainer Autumn Calabrese...and the best party...30-minute workouts!!!!

This is THE program to jump-start your weight loss and get ready for summer! To be considered for the test group, message me.

New Year, Best Year Ever

With the year winding down, I have been thinking how I can make myself BETTER in 2014.  Goals, I have goals. I am MOTIVATED!  But I decided I have to DO MORE than just setting GOALS.  I realized that I can set goals until I am blue in the face, that isn’t going to do anything to get me where I want to be...I realized that I have to HOLD MYSELF ACCOUNTABLE.  I realized that one of the things that has been holding me back is my fear of being vulnerable, but if I don’t make myself vulnerable...put myself out there, then I am not doing anything any differently than I have always done.  

The only way to change is to do things differently than I have always done them.  I have to TAKE RISKS.  Nothing monumental, but I have to step OUTSIDE of my comfort zone.   So in 2014, I am going to put myself out there more than I ever have before...get ready!  And my hope is that my risks will help MOTIVATE others, will help motivate YOU, to do the same.  To step outside of your comfort zone and make changes to make your life better!

I will be posting my Beachbody progress photos on my blog.  I am starting P90X3 on January 6th and I am going to ROCK that program!  I know it is going to take a LOT of hard work and dedication and I KNOW that my challenge group is going to keep me motivated and on track.  Check in here or on my facebook page www.facebook.com/coachcourtneybowes for updates!!!