Have you ever considered using massage to battle the holiday stress, winter blues and the cold that your family and friends are passing around.
Sure, massage can feel indulgent or maybe something only to be used for acute or nagging injuries. Yes, massage can be the perfect answer for these occasions, but lets take it out of the realm of occasional into the idea of prevention.
The holiday season is a wonderful time of year, but it stresses our budget, time, emotions, sleep and ability to take care of ourselves. The detrimental effects of stress can be obvious; anxiety, change in sleep habits, fatigue but there are things happening in your body that aren’t as discernable. Prolonged stress produces cortisol, a hormone released by the adrenal gland. Elevated levels of this stress hormone have been implicated in suppressed immunity and disease. Now here is the good news, massage has been shown to reduce the level of cortisol. Massage can have a regulating affect on the nervous system, balancing the sympathetic (fight or flight) and parasympathetic nervous system. When massage stimulates the parasympathetic nervous system it increases the levels of dopamine, serotonin, endorphins, (as well as many other health supporting hormones) all hormones that have a calming and pleasurable effect on mood. This also inhibits the sympathetic nervous system thus reducing levels of cortisol.
Massage also increases blood and lymphatic circulation. They lymph system contains white blood cells, killer cells and killer t cell (and much more), these are all a part of immunity. Massage increases the effectiveness of the immune system by increasing the distribution on lymphatic fluid throughout the body.
Massage is a wonderful way to indulge yourself, but it is also an integral part of a healthy lifestyle. Being stressed has become the “norm”, but it is not a healthy state of being. I always tell my clients they should have at least three self-care tools in their tool belt, massage being one of them. Remember to put yourself on your busy holiday to-do list, this will keep you healthy and able to enjoy this special time of year in a new way.
I wish you all a Merry Christmas, Happy Holidays and an adventurous New Year!
Alicia Kirch
Performance Massage Therapies
Wednesday, November 30, 2011
Sunday, November 27, 2011
What does Team BeachBody Include
When you sign up for a FREE Team BeachBody account with me I become your BeachBody coach. You will receive motivation, nutrition and fitness tips.
Team Beachbody Memberships
There are two registration options—FREE membership and VIP Club membership.
• FREE membership benefits: Free membership gives users access to the most basic Team
Beachbody® tools, including WOWY SuperGym (which we’ll describe in more detail later);video clips that feature Success Stories, news on Team Beachbody fitness programs andproducts; and Message Boards and FREE chat rooms to help members find new friends withthe same goals, connect with workout partners, and get support from the entire community.
• VIP Club membership benefits: In addition to the free membership features, upgrading to Team Beachbody VIP Club membership gives you access to the custom Meal Planner, plus you get VIP access that includes exclusive live chats with Beachbody’s celebrity trainers and nutrition experts. It also gets you access to our extensive library of workout video trainer tips and healthy cooking advice, where you’ll get recipes that’ll make mealtime more enjoyable. And, probably the best part, Club members get a 10 percent discount on all Beachbody® products!
Club membership is just $2.99 a week, billed once a quarter.
This kind of support has been proven to give people a much better chance of success than if they try to succeed with their weight loss goals on their own, with no support. To register for either membership, goto
www.getfit-getstrong-getfast-getwendy.com
Now that you understand how to register, let’s take a closer look at the key features you’ll find at TeamBeachbody.com.
Team Beachbody Home Page
The home page at TeamBeachbody.com provides you with health and fitness tips, the latest news on Beachbody programs, and the hottest topics members are discussing on the Message Boards.
Along the top navigation bar, you’ll see several different options:
• Get Fit
• Eat Smart
• Connect
• Watch Videos
• About
• Coach
• Shop
Get familiar with what’s behind each of these buttons.
GET FIT
Located under the Get Fit menu, WOWY SuperGym®
is “accountability central,” featuring:
• A calendar to schedule your workout each day, so you have a commitment to your workouts and your schedule. This can’t be overemphasized. Scheduling your workouts is a big partof success.
• A live workout tracker to see who you’re working out with at the same time each day.
• A tool to connect with Workout Buddies and create Workout Groups (other members of the Team Beachbody online community).
Why find Workout Buddies? When you’re working out in your own space, it can be easy to skipworkouts or lose motivation. But when you connect with people who are doing the same program as you, many who are starting at the same time as you, you can see how encouraging this community can be.
In fact, WOWY® stands for “Work Out With You.” When you select online Workout Buddies, you’ll all log in to TeamBeachbody.com during workouts. With real-time “accountability partners,” you’re far more likely to show up for each other—almost as if you were meeting at a gym. And with WOWY SuperGym, you can also join a Workout Group to attract or meet people who share the same goals and interests as you! This “virtual gym” allows you to use the live chat feature to connect with other
TeamBeachbody.com members who’ve committed to living a healthier lifestyle,
just like you.A business aspect you’ll appreciate about WOWY SuperGym is that you can share your workout status via your social media. So if you have a Facebook or Twitter account, you can keep your friends updated on your workout progress as you log in. It’s a great way to start conversations—people see you staying consistent, When they’d otherwise have no way to know you were working out at home.
There’s one more WOWY SuperGym benefit you’ll be interested in: The chance to win cash and prizes. New contests and giveaways are being promoted all the time, so for more on how you can win cash and prizes when you schedule your workouts, just review the SuperGym Tutorial in the Help/FAQs section at TeamBeachbody.com.
Complete Fitness Resources Members have access to the other fitness resources under the Get Fit menu. Here’s where you can learn how to:
• Calculate your target heart rate
• Set and track your fitness goals
• Learn more about Beachbody’s celebrity trainers
• Find Beachbody product reviews by real customers
• Download workout sheets to record your weight and reps
• Access online workout routines
EAT SMART
Team Beachbody’s Eat Smart menu has everything from a personalized meal planning tool to recipes, nutrition tools, and tips we’ve been designing for more than a decade to help people get fast, real results. You’ll also find information on Beachbody supplements and Michi’s Ladder—an easy-to-follow food-selection tool that helps you know which foods to stay away from and which foods are in line with your goals.
Meal Planner
If you’re looking for a reason to upgrade to Club membership (besides access so you can communicate directly with our celebrity trainers), the meal planner may be the second biggest reason people love VIP membership! This great tool will make matching your diet with your weight loss or fitness objective much easier than trying to figure it out for yourself. You can outline your personal nutrition requirements, build menus, and print out shopping lists. Plus, Team Beachbody takes the guesswork out of trying to decide which plan to use. With the Meal Plan Wizard, you’ll just answer a few questions about yourself, and then Team Beachbody
will recommend a meal plan that’s right for you. But even then, you can still customize it with your preferences!
You can edit meals, set your food preferences, add a serving of Shakeology to your plan, and even add your own recipes. You can also review complete nutritional and diet exchange information, as well as ingredient lists and preparation times for your meal.
Review the Meal Plan Help page and get started setting up yours as soon as possible.
RecipesThe meal planner is not the only place to find delicious and nutritious recipes. Go to the Recipes page under the Eat Smart menu to view some of Team Beachbody’s favorite recipes, including our irresistible Shakeology®
recipes that’ll make the Healthiest Meal of the Day® your FAVORITE meal
of the day.
Nutrition Tools
The Eat Smart menu also has tools to help you calculate your body fat percentage, healthy weight, and daily caloric needs. Plus you can learn more about Beachbody’s supplements and decide which ones to incorporate into your nutrition plan to help support your health and fitness goals. We don’t want you taking everything, but we do want you taking everything that’ll help you achieve your optimum health.
CONNECT MENU
We can’t say enough about the importance of being a part of the Team Beachbody community to help you reach your goals. At TeamBeachbody.com, we make it easy for you to connect with other Team Beachbody members.
Message Boards/Chat Rooms/Message Center
While Success Stories focus on people who have already completed Beachbody programs, the Chat Rooms and Message Boards help you connect with others who are working through a program RIGHT NOW.
There are Public Chat Rooms, which are available for all Team Beachbody members. Here you can gather all of your buddies together to discuss weekly goals or meal plans, or just catch up and say hello.
There are also VIP Chat Rooms for Club members only, where you can go to talk with your favorite
Team Beachbody celebrity trainer with fewer interruptions.
And on the Message Boards, there’s a way for you to find specific answers on EVERYTHING Beachbody. From the Coach business forums to program support and nutrition, there’s a Message Board for you.
Before After*WRAP-UP
Now that you understand a little more about what’s available to you in the Club at
TeamBeachbody.com, it’s time to log in and explore. If you’re not already a VIP Club member, go ahead and upgrade your membership today. If you want to present this effective tool to prospects, it’s important for you to know what you’re talking about so you can be authentically enthusiastic about the Club. And access to Club member benefits like the meal planner, VIP Chat Rooms, and
fitness tips will help you move faster toward your fitness and business goals.
Once you sign up for an account I will add you to my FaceBook accountability group.
--
Team Beachbody Memberships
There are two registration options—FREE membership and VIP Club membership.
• FREE membership benefits: Free membership gives users access to the most basic Team
Beachbody® tools, including WOWY SuperGym (which we’ll describe in more detail later);video clips that feature Success Stories, news on Team Beachbody fitness programs andproducts; and Message Boards and FREE chat rooms to help members find new friends withthe same goals, connect with workout partners, and get support from the entire community.
• VIP Club membership benefits: In addition to the free membership features, upgrading to Team Beachbody VIP Club membership gives you access to the custom Meal Planner, plus you get VIP access that includes exclusive live chats with Beachbody’s celebrity trainers and nutrition experts. It also gets you access to our extensive library of workout video trainer tips and healthy cooking advice, where you’ll get recipes that’ll make mealtime more enjoyable. And, probably the best part, Club members get a 10 percent discount on all Beachbody® products!
Club membership is just $2.99 a week, billed once a quarter.
This kind of support has been proven to give people a much better chance of success than if they try to succeed with their weight loss goals on their own, with no support. To register for either membership, goto
www.getfit-getstrong-getfast-getwendy.com
Now that you understand how to register, let’s take a closer look at the key features you’ll find at TeamBeachbody.com.
Team Beachbody Home Page
The home page at TeamBeachbody.com provides you with health and fitness tips, the latest news on Beachbody programs, and the hottest topics members are discussing on the Message Boards.
Along the top navigation bar, you’ll see several different options:
• Get Fit
• Eat Smart
• Connect
• Watch Videos
• About
• Coach
• Shop
Get familiar with what’s behind each of these buttons.
GET FIT
Located under the Get Fit menu, WOWY SuperGym®
is “accountability central,” featuring:
• A calendar to schedule your workout each day, so you have a commitment to your workouts and your schedule. This can’t be overemphasized. Scheduling your workouts is a big partof success.
• A live workout tracker to see who you’re working out with at the same time each day.
• A tool to connect with Workout Buddies and create Workout Groups (other members of the Team Beachbody online community).
Why find Workout Buddies? When you’re working out in your own space, it can be easy to skipworkouts or lose motivation. But when you connect with people who are doing the same program as you, many who are starting at the same time as you, you can see how encouraging this community can be.
In fact, WOWY® stands for “Work Out With You.” When you select online Workout Buddies, you’ll all log in to TeamBeachbody.com during workouts. With real-time “accountability partners,” you’re far more likely to show up for each other—almost as if you were meeting at a gym. And with WOWY SuperGym, you can also join a Workout Group to attract or meet people who share the same goals and interests as you! This “virtual gym” allows you to use the live chat feature to connect with other
TeamBeachbody.com members who’ve committed to living a healthier lifestyle,
just like you.A business aspect you’ll appreciate about WOWY SuperGym is that you can share your workout status via your social media. So if you have a Facebook or Twitter account, you can keep your friends updated on your workout progress as you log in. It’s a great way to start conversations—people see you staying consistent, When they’d otherwise have no way to know you were working out at home.
There’s one more WOWY SuperGym benefit you’ll be interested in: The chance to win cash and prizes. New contests and giveaways are being promoted all the time, so for more on how you can win cash and prizes when you schedule your workouts, just review the SuperGym Tutorial in the Help/FAQs section at TeamBeachbody.com.
Complete Fitness Resources Members have access to the other fitness resources under the Get Fit menu. Here’s where you can learn how to:
• Calculate your target heart rate
• Set and track your fitness goals
• Learn more about Beachbody’s celebrity trainers
• Find Beachbody product reviews by real customers
• Download workout sheets to record your weight and reps
• Access online workout routines
EAT SMART
Team Beachbody’s Eat Smart menu has everything from a personalized meal planning tool to recipes, nutrition tools, and tips we’ve been designing for more than a decade to help people get fast, real results. You’ll also find information on Beachbody supplements and Michi’s Ladder—an easy-to-follow food-selection tool that helps you know which foods to stay away from and which foods are in line with your goals.
Meal Planner
If you’re looking for a reason to upgrade to Club membership (besides access so you can communicate directly with our celebrity trainers), the meal planner may be the second biggest reason people love VIP membership! This great tool will make matching your diet with your weight loss or fitness objective much easier than trying to figure it out for yourself. You can outline your personal nutrition requirements, build menus, and print out shopping lists. Plus, Team Beachbody takes the guesswork out of trying to decide which plan to use. With the Meal Plan Wizard, you’ll just answer a few questions about yourself, and then Team Beachbody
will recommend a meal plan that’s right for you. But even then, you can still customize it with your preferences!
You can edit meals, set your food preferences, add a serving of Shakeology to your plan, and even add your own recipes. You can also review complete nutritional and diet exchange information, as well as ingredient lists and preparation times for your meal.
Review the Meal Plan Help page and get started setting up yours as soon as possible.
RecipesThe meal planner is not the only place to find delicious and nutritious recipes. Go to the Recipes page under the Eat Smart menu to view some of Team Beachbody’s favorite recipes, including our irresistible Shakeology®
recipes that’ll make the Healthiest Meal of the Day® your FAVORITE meal
of the day.
Nutrition Tools
The Eat Smart menu also has tools to help you calculate your body fat percentage, healthy weight, and daily caloric needs. Plus you can learn more about Beachbody’s supplements and decide which ones to incorporate into your nutrition plan to help support your health and fitness goals. We don’t want you taking everything, but we do want you taking everything that’ll help you achieve your optimum health.
CONNECT MENU
We can’t say enough about the importance of being a part of the Team Beachbody community to help you reach your goals. At TeamBeachbody.com, we make it easy for you to connect with other Team Beachbody members.
Message Boards/Chat Rooms/Message Center
While Success Stories focus on people who have already completed Beachbody programs, the Chat Rooms and Message Boards help you connect with others who are working through a program RIGHT NOW.
There are Public Chat Rooms, which are available for all Team Beachbody members. Here you can gather all of your buddies together to discuss weekly goals or meal plans, or just catch up and say hello.
There are also VIP Chat Rooms for Club members only, where you can go to talk with your favorite
Team Beachbody celebrity trainer with fewer interruptions.
And on the Message Boards, there’s a way for you to find specific answers on EVERYTHING Beachbody. From the Coach business forums to program support and nutrition, there’s a Message Board for you.
Before After*WRAP-UP
Now that you understand a little more about what’s available to you in the Club at
TeamBeachbody.com, it’s time to log in and explore. If you’re not already a VIP Club member, go ahead and upgrade your membership today. If you want to present this effective tool to prospects, it’s important for you to know what you’re talking about so you can be authentically enthusiastic about the Club. And access to Club member benefits like the meal planner, VIP Chat Rooms, and
fitness tips will help you move faster toward your fitness and business goals.
Once you sign up for an account I will add you to my FaceBook accountability group.
--
Is the P90X Workout Right for You?
Original Article
P90X, the intense home fitness program by Beachbody, has become wildly popular for its convenience and quick results. Not for the faint of heart — the “X” stands for extreme — the 90-day cycle requires strength training, toning, and cardio workouts six days a week for an hour at a time. If you can stick with the plan, the fitness guru behind P90X, Tony Horton, says you’ll be “absolutely ripped” by the end, thanks to the plan’s rotation of 12 different types of workouts.
“There’s no way after two to three weeks that you’re not feeling stronger and you’re not seeing something happening to your body,” Beachbody co-founder Jon Congdon says. “If you’re overweight, you’ll see a quick change in your waistline.” Also, he says, P90X is convenient and affordable. “It’s a home fitness program so you don’t have the expense of joining a gym.”
The P90X workout schedule is intense — and it might not be suitable for people with a lot of weight to lose or certain health conditions that make exercise difficult. Before you start any exercise routine, you should check with your doctor.
If you do decide to give P90X a try, you’re buying a series of 12 workout DVDs that take you through one of 12 hour-long routines six days a week. “It works in three phases,” Congdon says. “You do three weeks of intense bodybuilding exercises, and then a week of “recover” exercises, which are easier. Then another three weeks of intense exercises and a week of recover and then another three weeks and one week of recover.” The first three weeks in each cycle include new and challenging exercises. “Each time, we introduce new moves and routines so that your body doesn’t plateau and you don’t get bored,” Congdon says, explaining the secret to the success of the P90X workout.
Getting Started With P90X
Anyone can follow the P90X workout schedule — you don’t have to be a super athlete or in super shape, its founders say. However, Congdon says, if you’re totally out of shape you might want to start with P90, which is a little easier, and you should always consult your doctor before starting an exercise program. Another option, he says, is if there’s an exercise or movement you can’t do, you just don’t do it.
“It’s important that you listen to your body and stop and take lots of rests,” Congdon says. The exercises are pretty intense. “Some people say they feel like they’re burning more calories just watching it.”
The videos are the same for men and women. “We have a lot of couples who have done it together,” Congdon says.
P90X Nutrition
The program also includes a nutritional program designed by nutritionist Carrie Wiatt. It’s not necessarily a weight-loss diet, but it teaches you what to eat to burn fat and build muscle.
Your results will depend on what shape you’re in when you start the program. If you have significant weight to lose, you will, Congdon says. More importantly, he continues, you’ll strengthen and tone your muscles and look and feel better.
“By the end of the program, you’re eating nearly 50 percent complex carbs every day because your body is such a machine and you need fuel to sustain it,” Congdon says. Nutritional supplements are part of the P90X workout program as well, but they are optional.
Like Having Your Own Personal Trainer
Mike Z. Robinson, an ACE certified personal trainer and owner of MZR Fitness in San Luis Obispo, Calif., agrees that the P90X workout is very popular because it’s fun, challenging, and provides results. “A lot of people get bored with their exercise regimens, so when they get something that consistently pushes them and they’re getting results, then it’s a win-win,” he says.
For most people, P90X is like having a personal trainer at a much reduced cost. “There are several key similarities between using P90X and having a personal trainer — the workouts are constantly varied, and motivation and exercise programs are prescribed on a daily basis, just to name a few,” Robinson says.
Although at-home workouts like P90X save the cost of a gym membership, not working with a live trainer can also be a drawback. “The danger of P90X and similar programs is that there is no one to be watchful of your moves, which decreases the likelihood of your getting injured,” Robinson says.
Also, home fitness programs are only effective if you’re motivated to stick with them and make the commitment. “Accountability is one of the main things that people struggle with when it comes to fitness,” Robinson says, “and there is no accountability with these types of products. If you are consistent and do the work, then the program will be successful for you, but you must do it.”
P90X, the intense home fitness program by Beachbody, has become wildly popular for its convenience and quick results. Not for the faint of heart — the “X” stands for extreme — the 90-day cycle requires strength training, toning, and cardio workouts six days a week for an hour at a time. If you can stick with the plan, the fitness guru behind P90X, Tony Horton, says you’ll be “absolutely ripped” by the end, thanks to the plan’s rotation of 12 different types of workouts.
“There’s no way after two to three weeks that you’re not feeling stronger and you’re not seeing something happening to your body,” Beachbody co-founder Jon Congdon says. “If you’re overweight, you’ll see a quick change in your waistline.” Also, he says, P90X is convenient and affordable. “It’s a home fitness program so you don’t have the expense of joining a gym.”
The P90X workout schedule is intense — and it might not be suitable for people with a lot of weight to lose or certain health conditions that make exercise difficult. Before you start any exercise routine, you should check with your doctor.
If you do decide to give P90X a try, you’re buying a series of 12 workout DVDs that take you through one of 12 hour-long routines six days a week. “It works in three phases,” Congdon says. “You do three weeks of intense bodybuilding exercises, and then a week of “recover” exercises, which are easier. Then another three weeks of intense exercises and a week of recover and then another three weeks and one week of recover.” The first three weeks in each cycle include new and challenging exercises. “Each time, we introduce new moves and routines so that your body doesn’t plateau and you don’t get bored,” Congdon says, explaining the secret to the success of the P90X workout.
Getting Started With P90X
Anyone can follow the P90X workout schedule — you don’t have to be a super athlete or in super shape, its founders say. However, Congdon says, if you’re totally out of shape you might want to start with P90, which is a little easier, and you should always consult your doctor before starting an exercise program. Another option, he says, is if there’s an exercise or movement you can’t do, you just don’t do it.
“It’s important that you listen to your body and stop and take lots of rests,” Congdon says. The exercises are pretty intense. “Some people say they feel like they’re burning more calories just watching it.”
The videos are the same for men and women. “We have a lot of couples who have done it together,” Congdon says.
P90X Nutrition
The program also includes a nutritional program designed by nutritionist Carrie Wiatt. It’s not necessarily a weight-loss diet, but it teaches you what to eat to burn fat and build muscle.
Your results will depend on what shape you’re in when you start the program. If you have significant weight to lose, you will, Congdon says. More importantly, he continues, you’ll strengthen and tone your muscles and look and feel better.
“By the end of the program, you’re eating nearly 50 percent complex carbs every day because your body is such a machine and you need fuel to sustain it,” Congdon says. Nutritional supplements are part of the P90X workout program as well, but they are optional.
Like Having Your Own Personal Trainer
Mike Z. Robinson, an ACE certified personal trainer and owner of MZR Fitness in San Luis Obispo, Calif., agrees that the P90X workout is very popular because it’s fun, challenging, and provides results. “A lot of people get bored with their exercise regimens, so when they get something that consistently pushes them and they’re getting results, then it’s a win-win,” he says.
For most people, P90X is like having a personal trainer at a much reduced cost. “There are several key similarities between using P90X and having a personal trainer — the workouts are constantly varied, and motivation and exercise programs are prescribed on a daily basis, just to name a few,” Robinson says.
Although at-home workouts like P90X save the cost of a gym membership, not working with a live trainer can also be a drawback. “The danger of P90X and similar programs is that there is no one to be watchful of your moves, which decreases the likelihood of your getting injured,” Robinson says.
Also, home fitness programs are only effective if you’re motivated to stick with them and make the commitment. “Accountability is one of the main things that people struggle with when it comes to fitness,” Robinson says, “and there is no accountability with these types of products. If you are consistent and do the work, then the program will be successful for you, but you must do it.”
FoodFact.com on Shakeology
Chocolate Shakeology scored 97 out of 100 on the FoodFacts site. For a reference point, SlimFast was 69 and Muscle Milk light was 61. McDonald's Double Cheeseburger is a 0! Yes. Zero. Go to http://www.foodfacts.com/ and check for yourself.. it is THE Most perfect "food" on the list (better than chicken, salmon, quinoa.. better than ANYTHING)
What is a Team BeachBody Coach
Beachbody is the company that makes world class fitness videos such as P90X, Insanity, Power 90, Turbo Jam, ChaLEAN Extreme, Hip Hop Abs, Slim in Six and Kathy Smith’s Project: You Type 2. These programs are directed to people at every level of fitness. Also distributes exercise equipment and nutritional supplements manufactured by Beachbody.
Team Beachdbody consists of coaches, most of whom got in shape with a BeachBody program and then started earning money helping others to do the same. The ability to help other people be successful both physically and financially is such a gift from Team Beachbody. A combination of experience and leadership has allowed us to make our dreams come true and achieve financial freedom. Whether you have experience in direct sales or not, Team Beachbodys commitment to all new Coaches is to ensure that they get started right and to provide them with whatever help they need along the path to their dreams.
Life is about choices and decisions. The following video presents just such a choice. Whether you decide to become a Team Beachbody Coach or not is entirely up to you. . So, what’s your choice? View Video here
The business is simple with “The Beachbody RevolutionTM-Turn Your Weight Loss into Profit” system . . . the breakthrough income opportunity that’s perfect for YOU!
Earn money while losing weight and helping others do the same.
Be your own boss, work from home, part-time or full-it’s up to you!
Get started for only $39.95 and no inventory costs.
The Beachbody Revolution System includes everything you need to get started:
Beachbody Revolution Business Kit. Step-by-step training and marketing materials show you how to start earning-even from day one-and grow your business quickly.
3 training DVDs. Maximize your weight loss and earnings!
Your Web site and on-line store loaded with amazing products. We’ll set up a Web site for you in minutes and you can start taking orders right away. Get paid a commission on every sale through your store-that means a check is in the mail the very next week!
Bonus #1 from Team Beachbody -Thirty days of FREE access to your Coach online office with everything you need to manage and grow your business . . . and training Webinars, sales tracking, news, events calendar, and easy-to-use marketing materials.
Bonus #2 COACHES on a Misson – Access to Diamond Coaches. We have a strong connection and commitment to our Coaches, so rest assured you will be given as much assistance as you need. We believe training new Coaches in the business model, compensation plan and products is imperative. Your training will begin as soon as you are ready and will progress as quickly, or as slowly as you dictate. The video below describes what we’ll do to make sure you are as successful as you want to be.
With the Beachbody Revolution system, you get everything you need to transform your body AND set up an instant online business, all for only $39.95. Plus you’ll receive 30 days of FREE access to your Coach online office to manage your business. Your job is simply to encourage people to use Beachbody’s proven fitness and weight loss products and let them help you get the word out. This system works . . . So what are you waiting for? Just click the button below now to get started!
After 30 days, you’ll automatically be billed just $14.95 a month to the credit card you provide today. Cancel anytime to avoid future charges. We’re so sure you’ll succeed, we’re giving you 30 days to try it out. If you’re unsatisfied for any reason, simply return the product within 30 days for a full refund (less shipping and handling). So what are you waiting for?
Team Beachbody is growing rapidly. Now is the time to take advantage of this opportunity. Please contact us for more information, or simply click here if you are ready to be a Coach. You will see a note indicating that t2coachwendy will be your Coach.
Beachbody® does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of
Team Beachdbody consists of coaches, most of whom got in shape with a BeachBody program and then started earning money helping others to do the same. The ability to help other people be successful both physically and financially is such a gift from Team Beachbody. A combination of experience and leadership has allowed us to make our dreams come true and achieve financial freedom. Whether you have experience in direct sales or not, Team Beachbodys commitment to all new Coaches is to ensure that they get started right and to provide them with whatever help they need along the path to their dreams.
Life is about choices and decisions. The following video presents just such a choice. Whether you decide to become a Team Beachbody Coach or not is entirely up to you. . So, what’s your choice? View Video here
The business is simple with “The Beachbody RevolutionTM-Turn Your Weight Loss into Profit” system . . . the breakthrough income opportunity that’s perfect for YOU!
Earn money while losing weight and helping others do the same.
Be your own boss, work from home, part-time or full-it’s up to you!
Get started for only $39.95 and no inventory costs.
The Beachbody Revolution System includes everything you need to get started:
Beachbody Revolution Business Kit. Step-by-step training and marketing materials show you how to start earning-even from day one-and grow your business quickly.
3 training DVDs. Maximize your weight loss and earnings!
Your Web site and on-line store loaded with amazing products. We’ll set up a Web site for you in minutes and you can start taking orders right away. Get paid a commission on every sale through your store-that means a check is in the mail the very next week!
Bonus #1 from Team Beachbody -Thirty days of FREE access to your Coach online office with everything you need to manage and grow your business . . . and training Webinars, sales tracking, news, events calendar, and easy-to-use marketing materials.
Bonus #2 COACHES on a Misson – Access to Diamond Coaches. We have a strong connection and commitment to our Coaches, so rest assured you will be given as much assistance as you need. We believe training new Coaches in the business model, compensation plan and products is imperative. Your training will begin as soon as you are ready and will progress as quickly, or as slowly as you dictate. The video below describes what we’ll do to make sure you are as successful as you want to be.
With the Beachbody Revolution system, you get everything you need to transform your body AND set up an instant online business, all for only $39.95. Plus you’ll receive 30 days of FREE access to your Coach online office to manage your business. Your job is simply to encourage people to use Beachbody’s proven fitness and weight loss products and let them help you get the word out. This system works . . . So what are you waiting for? Just click the button below now to get started!
After 30 days, you’ll automatically be billed just $14.95 a month to the credit card you provide today. Cancel anytime to avoid future charges. We’re so sure you’ll succeed, we’re giving you 30 days to try it out. If you’re unsatisfied for any reason, simply return the product within 30 days for a full refund (less shipping and handling). So what are you waiting for?
Team Beachbody is growing rapidly. Now is the time to take advantage of this opportunity. Please contact us for more information, or simply click here if you are ready to be a Coach. You will see a note indicating that t2coachwendy will be your Coach.
Beachbody® does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of
Friday, November 25, 2011
P90X2 P90X2: A Home Fitness Program Designed For Endurance Athletes
One of the reasons P90X2 is so evolved from other training systems is due to the relationship with Dr. Marcus Elliott and his P3 training facility in Santa Barbara, California. P3 only trains serious athletes, and with Elliott's aid, P90X2 was able to incorporate many of what P3 considers to be the more important factors in avoiding injury and altering athlete performance.
For example, the third training phase revolves around something called post-activation potentiation (PAP), which Elliott and his staff have been perfecting for years. Essentially, the P90X2 test group included some of the world's best athletes who were looking for an extra edge.
How P90X2 Fits into Your Schedule
As an endurance athlete, especially one with a job, family, etc., scheduling is important. While P90X2 is a 90-day program, it's been created with variables in mind. Specifically, each phase can be extended or shortened to fit your personal schedule. Many people with different goals and schedules can do the program. Thus, you can fit P90X2 into your season no matter what your schedule is like.
That said, the program is intense and for best results should be done in the offseason. As with any training that changes your body composition, the longer you give yourself to integrate sports-specific movement patterns with your new physique, the better.
P90X2 can also be used during the season, especially if don't mind having a few races with less-than-stellar results. How you abridge the program varies depending on personal schedules and goals, but there are a few things to keep in mind no matter who you are.
First, in order to adapt and benefit from a stage of targeted training, you need a minimum of three weeks. Adding a handful of random workouts into your training is only going to slow you down. If you want to benefit from these workouts, you'll need a minimum of three weeks and preferably longer. Otherwise you're better off sticking with your sports-specific schedule.
Second, growing muscles is a process. You will slow down as you start this program, especially in Phase Two. Plan for this as there is absolutely no way around it. In order for muscles to grow, fast-twitch fibers get broken down and, mainly, stay that way until fully adapted. Generally you need about two weeks after a program for your full contingency of fast-twitch muscle fibers to return.
Finally, you need build up to Phase Three. Don't dive straight into it, no matter how cool it sounds, or it will likely result in having the opposite of its desired effect. As Elliott says, "Once you adapt (to PAP training) you start to feel springy, loose." But as you adapt you'll feel broken down and slow. Any attempted racing during this period would be futile. Worse than slow, you'd be at high risk of injury since your body's state of breakdown will be at around the maximum it can handle.
P90X2 is one of the most exciting training creations for the weekend warrior, a perfect complement to sports-specific training and a great way help you reach the next level in your sport.
Read more here
For example, the third training phase revolves around something called post-activation potentiation (PAP), which Elliott and his staff have been perfecting for years. Essentially, the P90X2 test group included some of the world's best athletes who were looking for an extra edge.
How P90X2 Fits into Your Schedule
As an endurance athlete, especially one with a job, family, etc., scheduling is important. While P90X2 is a 90-day program, it's been created with variables in mind. Specifically, each phase can be extended or shortened to fit your personal schedule. Many people with different goals and schedules can do the program. Thus, you can fit P90X2 into your season no matter what your schedule is like.
That said, the program is intense and for best results should be done in the offseason. As with any training that changes your body composition, the longer you give yourself to integrate sports-specific movement patterns with your new physique, the better.
P90X2 can also be used during the season, especially if don't mind having a few races with less-than-stellar results. How you abridge the program varies depending on personal schedules and goals, but there are a few things to keep in mind no matter who you are.
First, in order to adapt and benefit from a stage of targeted training, you need a minimum of three weeks. Adding a handful of random workouts into your training is only going to slow you down. If you want to benefit from these workouts, you'll need a minimum of three weeks and preferably longer. Otherwise you're better off sticking with your sports-specific schedule.
Second, growing muscles is a process. You will slow down as you start this program, especially in Phase Two. Plan for this as there is absolutely no way around it. In order for muscles to grow, fast-twitch fibers get broken down and, mainly, stay that way until fully adapted. Generally you need about two weeks after a program for your full contingency of fast-twitch muscle fibers to return.
Finally, you need build up to Phase Three. Don't dive straight into it, no matter how cool it sounds, or it will likely result in having the opposite of its desired effect. As Elliott says, "Once you adapt (to PAP training) you start to feel springy, loose." But as you adapt you'll feel broken down and slow. Any attempted racing during this period would be futile. Worse than slow, you'd be at high risk of injury since your body's state of breakdown will be at around the maximum it can handle.
P90X2 is one of the most exciting training creations for the weekend warrior, a perfect complement to sports-specific training and a great way help you reach the next level in your sport.
Read more here
Tuesday, November 22, 2011
Missing Links: Nutritional Issues in the Underperforming Athlete
http://www.sportsmd.com/SportsMD_Articles/id/391.aspx
Nutrition is my missing link. I have my training down, but my eating needs help.” Time and again, this is the concern expressed by my clients who believe they are not getting the most from their workouts. Many of these busy people (who range from casual exercisers to competitive athletes) are eating at the wrong time, choosing the wrong balance of carbohydrates, protein & fat, drinking too little fluids, and consuming adequate iron.
The question arises: How much better could these athletes perform? The answer is: LOTS BETTER! The following article highlights some common missing links, and provides solutions that hopefully will help you to avoid these pitfalls and create a strong sports nutrition program that compliments your training.
MISSING LINK #1: Respect for the power of food
“You know, Nancy, too many athletes show up for training but don’t show up for meals. They might as well not show up for training.” These words, spoken by a winning Boston College hockey coach, hit the nail on the head. You’ll be better off taking ten minutes out of your training time to fuel your body properly than rushing to practice, only to show up poorly fueled and unable to get the most from your workout.
MISSING LINK #2: Adequate calories during the day
Read more here
http://www.sportsmd.com/SportsMD_Articles/id/391.aspx
Nutrition is my missing link. I have my training down, but my eating needs help.” Time and again, this is the concern expressed by my clients who believe they are not getting the most from their workouts. Many of these busy people (who range from casual exercisers to competitive athletes) are eating at the wrong time, choosing the wrong balance of carbohydrates, protein & fat, drinking too little fluids, and consuming adequate iron.
The question arises: How much better could these athletes perform? The answer is: LOTS BETTER! The following article highlights some common missing links, and provides solutions that hopefully will help you to avoid these pitfalls and create a strong sports nutrition program that compliments your training.
MISSING LINK #1: Respect for the power of food
“You know, Nancy, too many athletes show up for training but don’t show up for meals. They might as well not show up for training.” These words, spoken by a winning Boston College hockey coach, hit the nail on the head. You’ll be better off taking ten minutes out of your training time to fuel your body properly than rushing to practice, only to show up poorly fueled and unable to get the most from your workout.
MISSING LINK #2: Adequate calories during the day
Read more here
http://www.sportsmd.com/SportsMD_Articles/id/391.aspx
Sedantary Athletes Sitting and Weighting
Nancy Clark MS RD CSSD Mar 18, 2011
Imagine this: a lean, fit athlete who trains hard, eats heartily, and does not fret about getting fat. While this image holds true for some athletes, it seems far from reality for others. All too often, I listen to my clients complain, “I should be pencil thin for all the exercise I do.” Or they moan, “I eat like a bird compared to my friends...” How could this be?
The answer is many athletes burn far fewer calories than they realize; they are actually couch potatoes the majority of the day. These seemingly active people can be surprisingly sedentary, apart from their purposeful exercise.
Think about it. The majority of your waking hours can easily be spent sitting, with TV and computers being the primary culprits that induce sedentary behaviors. The average athletic person sits at breakfast; drives to work, sits all day, drives to the gym, exercises for 45 to 90 minutes, drives home, sits at dinner, and then sits in front of a screen before going to bed. Even competitive athletes who do double workouts often live a sedentary lifestyle. They generally do little but rest and recover during the non-exercise parts of their day.
According to Neville Owen, speaker at the American College of Sports Medicine's Annual Meeting (Seattle, May ’09), the average person sits 9.3 hours a day. Even if you are physically fit, this high amount of inactivity is bad for your health. Exercise reduces health risks in both lean and overweight people, even if the exercise is not associated with weight loss. Owen reports the more a person sits, the higher the risk of mortality. Hence, we not only need to find time to exercise, we also need to find ways to sit less—for example, bike to work, pace when talking on the phone, stand up when writing emails. (To elevate the height of your laptop computer, put it on top of a cardboard box that you put on top of your desk.) We could even reduce our carbon footprint by hanging laundry outside to dry on a clothesline. That would not only add on exercise but also save energy!
Because activity has been engineered out of our lives, non-exercisers and avid athletes alike can easily spend too much time doing too little activity. For example, we no longer use our muscles to open the garage door, lower the car window, wash laundry, or even walk down the hall to ask a colleague a question (email is easier). For many of us, the primary movement we get in a day is our purposeful workout/training session. Hence, the goal of this article is to increase your awareness of your 24-hour activity level, and encourage you to take steps (no pun intended) to move a bit more and sit a bit less throughout the waking hours of your day.
Sitting & Weighting
People who sit a lot tend to gain undesired body fat. The more they sit, the fatter they get. Fatness heightens the risk of heart disease, diabetes, and associated chronic diseases. These health risks start at a young age. A recent study with sedentary teens reports just four weekly 30-minute workouts with moderate aerobic activity was enough to stimulate major health improvements (1). And isn’t it scary to think teens are already afflicted with the so-called “diseases of aging”...?
http://www.sportsmd.com/SportsMD_Articles/id/382.aspx
Imagine this: a lean, fit athlete who trains hard, eats heartily, and does not fret about getting fat. While this image holds true for some athletes, it seems far from reality for others. All too often, I listen to my clients complain, “I should be pencil thin for all the exercise I do.” Or they moan, “I eat like a bird compared to my friends...” How could this be?
The answer is many athletes burn far fewer calories than they realize; they are actually couch potatoes the majority of the day. These seemingly active people can be surprisingly sedentary, apart from their purposeful exercise.
Think about it. The majority of your waking hours can easily be spent sitting, with TV and computers being the primary culprits that induce sedentary behaviors. The average athletic person sits at breakfast; drives to work, sits all day, drives to the gym, exercises for 45 to 90 minutes, drives home, sits at dinner, and then sits in front of a screen before going to bed. Even competitive athletes who do double workouts often live a sedentary lifestyle. They generally do little but rest and recover during the non-exercise parts of their day.
According to Neville Owen, speaker at the American College of Sports Medicine's Annual Meeting (Seattle, May ’09), the average person sits 9.3 hours a day. Even if you are physically fit, this high amount of inactivity is bad for your health. Exercise reduces health risks in both lean and overweight people, even if the exercise is not associated with weight loss. Owen reports the more a person sits, the higher the risk of mortality. Hence, we not only need to find time to exercise, we also need to find ways to sit less—for example, bike to work, pace when talking on the phone, stand up when writing emails. (To elevate the height of your laptop computer, put it on top of a cardboard box that you put on top of your desk.) We could even reduce our carbon footprint by hanging laundry outside to dry on a clothesline. That would not only add on exercise but also save energy!
Because activity has been engineered out of our lives, non-exercisers and avid athletes alike can easily spend too much time doing too little activity. For example, we no longer use our muscles to open the garage door, lower the car window, wash laundry, or even walk down the hall to ask a colleague a question (email is easier). For many of us, the primary movement we get in a day is our purposeful workout/training session. Hence, the goal of this article is to increase your awareness of your 24-hour activity level, and encourage you to take steps (no pun intended) to move a bit more and sit a bit less throughout the waking hours of your day.
Sitting & Weighting
People who sit a lot tend to gain undesired body fat. The more they sit, the fatter they get. Fatness heightens the risk of heart disease, diabetes, and associated chronic diseases. These health risks start at a young age. A recent study with sedentary teens reports just four weekly 30-minute workouts with moderate aerobic activity was enough to stimulate major health improvements (1). And isn’t it scary to think teens are already afflicted with the so-called “diseases of aging”...?
http://www.sportsmd.com/SportsMD_Articles/id/382.aspx
Buying a Team Beachbody eGift Card
1. How do I buy a Team Beachbody eGift Card?
Choose a design, personalize a message, and complete the delivery
information, click "Add to Cart." You'll then be prompted in the checkout to
provide your payment information.
2. Do I have to be a member of Team Beachbody to purchase a Team
Beachbody eGift Card?
Yes, you must be a member of Team Beachbody to purchase a eGift Card
or to make a purchase using one. It's fast, easy, and FREE to sign up!
Here are two ways to become a member:
1. Go to TeamBeachbody.com and click on "Not a Member?" in the
upper, right-hand corner of the screen. Follow the directions to sign up
for either a FREE or Club membership.
2. Shop in the store on TeamBeachbody.com and add the items you'd
like to purchase to your cart. Once you click "Checkout," you'll be
prompted to sign up for an account.
3. Can I customize the amount on my eGift Card?
You can choose from convenient increments of $25, $50, $100, $250, and
$500 for your gift of health and fitness. Purchase one or multiple cards to
create your desired amount.
4. How quickly is my eGift Card delivered?
While most eGift Cards will arrive to your email within minutes of placing
your order, please allow approximately 2 hours for delivery. You'll receive
an email with your eGift Card along with simple instructions for how to use
it.
If it doesn't arrive within approximately 2 hours, please check to make sure
that it wasn't filed in your spam or junk mail folder. If this doesn't resolve
the issue, please call our friendly Customer Service staff toll-free at 1
(800) 997-5602.3
5. Can I personalize a message to the recipient of my eGift Card?
Yes, you can. After your order is finalized, you'll receive an email
containing your eGift Card. Type your message into the applicable space
in the email, and then forward the email to the recipient, or print and handdeliver it to your chosen recipient.
6. What will I receive when I order an eGift Card?
You'll receive two emails shortly after your order is placed. First, you'll
receive an order confirmation email detailing your purchase. Then, you'll
receive the email containing the eGift Card you created and purchased. It
will show the design you chose, the card's value, and the redemption
code. Simple instructions for redeeming the eGift Card are also included.
7. Can I print an eGift Card to give as a gift?
Yes, you can print out the eGift Card from the email you receive. Then you
can either hand-deliver it or mail it to your recipient with a personalized
message.
Redeeming a Team Beachbody
®
eGift Card
1. How do I use my eGift Card?
Simply browse and select the item you'd like to purchase from
TeamBeachbody.com, and check out as you normally would. When
selecting your payment method, select eGift Card. When prompted, enter
the redemption code identified on your eGift Card.
If the item(s) you'd like to purchase exceed the balance on your eGift
Card, you'll be asked to provide a valid credit card to cover the remaining
balance. If the item(s) you select cost less than the balance on your eGift
Card, the balance remaining after your purchase will be stored on your
eGift Card and available for future purchases.
2. I'm having trouble placing an order with my eGift Card. What should I
do?
If you're placing an order and there aren't enough funds on your
eGift Card, you'll be asked to add another valid form of payment to cover
your balance. You'll be able to view each individual charge when 4
you check out.
If you're having a problem using your eGift Card for any reason,
call our friendly Customer Service staff toll-free at 1 (800) 997-5602.
3. Are there any restrictions for using an eGift Card?
Yes. Please read the eGift Card Terms and Conditions for a full list of
restrictions. Among other restrictions, please note that if you purchase an
eGift Card on TeamBeachbody.com, you will not be allowed to purchase
any products that are sold on Beachbody.com. To purchase items sold on
Beachbody.com, please purchase a Beachbody eGift Card on the
Beachbody.com Web site.
4. What happens to the unused portion of my eGift Card balance?
The
balance remaining on your eGift Card will always be available so you can
use it on future purchases. There's no time limit to worry about—your
Team Beachbody eGift Cards never expire.
5. What happens if my purchase amount is greater than the balance on
my eGift Card?
When you purchase products on TeamBeachbody.com that exceed the
balance on your eGift Card, you'll be prompted to enter a valid credit card
to pay for the remaining balance that your eGift Card doesn't cover.
6. What do I do if my eGift Card is lost or stolen?
If your eGift Card has been lost or stolen, try reprinting it (provided
you bookmarked it in your browser) OR click on the link in the
original email.
To report a lost or stolen eGift Card, call us toll free at 1 (800) 997-5602.
A replacement eGift Card may be issued, subject to the eGift Card Terms
and Conditions.
7. How do I check my eGift Card balance?
It's easy to view the balance on your eGift Card. Simply enter your eGift
Card number into the form on the right side of the
screen to check the
remaining balance
Choose a design, personalize a message, and complete the delivery
information, click "Add to Cart." You'll then be prompted in the checkout to
provide your payment information.
2. Do I have to be a member of Team Beachbody to purchase a Team
Beachbody eGift Card?
Yes, you must be a member of Team Beachbody to purchase a eGift Card
or to make a purchase using one. It's fast, easy, and FREE to sign up!
Here are two ways to become a member:
1. Go to TeamBeachbody.com and click on "Not a Member?" in the
upper, right-hand corner of the screen. Follow the directions to sign up
for either a FREE or Club membership.
2. Shop in the store on TeamBeachbody.com and add the items you'd
like to purchase to your cart. Once you click "Checkout," you'll be
prompted to sign up for an account.
3. Can I customize the amount on my eGift Card?
You can choose from convenient increments of $25, $50, $100, $250, and
$500 for your gift of health and fitness. Purchase one or multiple cards to
create your desired amount.
4. How quickly is my eGift Card delivered?
While most eGift Cards will arrive to your email within minutes of placing
your order, please allow approximately 2 hours for delivery. You'll receive
an email with your eGift Card along with simple instructions for how to use
it.
If it doesn't arrive within approximately 2 hours, please check to make sure
that it wasn't filed in your spam or junk mail folder. If this doesn't resolve
the issue, please call our friendly Customer Service staff toll-free at 1
(800) 997-5602.3
5. Can I personalize a message to the recipient of my eGift Card?
Yes, you can. After your order is finalized, you'll receive an email
containing your eGift Card. Type your message into the applicable space
in the email, and then forward the email to the recipient, or print and handdeliver it to your chosen recipient.
6. What will I receive when I order an eGift Card?
You'll receive two emails shortly after your order is placed. First, you'll
receive an order confirmation email detailing your purchase. Then, you'll
receive the email containing the eGift Card you created and purchased. It
will show the design you chose, the card's value, and the redemption
code. Simple instructions for redeeming the eGift Card are also included.
7. Can I print an eGift Card to give as a gift?
Yes, you can print out the eGift Card from the email you receive. Then you
can either hand-deliver it or mail it to your recipient with a personalized
message.
Redeeming a Team Beachbody
®
eGift Card
1. How do I use my eGift Card?
Simply browse and select the item you'd like to purchase from
TeamBeachbody.com, and check out as you normally would. When
selecting your payment method, select eGift Card. When prompted, enter
the redemption code identified on your eGift Card.
If the item(s) you'd like to purchase exceed the balance on your eGift
Card, you'll be asked to provide a valid credit card to cover the remaining
balance. If the item(s) you select cost less than the balance on your eGift
Card, the balance remaining after your purchase will be stored on your
eGift Card and available for future purchases.
2. I'm having trouble placing an order with my eGift Card. What should I
do?
If you're placing an order and there aren't enough funds on your
eGift Card, you'll be asked to add another valid form of payment to cover
your balance. You'll be able to view each individual charge when 4
you check out.
If you're having a problem using your eGift Card for any reason,
call our friendly Customer Service staff toll-free at 1 (800) 997-5602.
3. Are there any restrictions for using an eGift Card?
Yes. Please read the eGift Card Terms and Conditions for a full list of
restrictions. Among other restrictions, please note that if you purchase an
eGift Card on TeamBeachbody.com, you will not be allowed to purchase
any products that are sold on Beachbody.com. To purchase items sold on
Beachbody.com, please purchase a Beachbody eGift Card on the
Beachbody.com Web site.
4. What happens to the unused portion of my eGift Card balance?
The
balance remaining on your eGift Card will always be available so you can
use it on future purchases. There's no time limit to worry about—your
Team Beachbody eGift Cards never expire.
5. What happens if my purchase amount is greater than the balance on
my eGift Card?
When you purchase products on TeamBeachbody.com that exceed the
balance on your eGift Card, you'll be prompted to enter a valid credit card
to pay for the remaining balance that your eGift Card doesn't cover.
6. What do I do if my eGift Card is lost or stolen?
If your eGift Card has been lost or stolen, try reprinting it (provided
you bookmarked it in your browser) OR click on the link in the
original email.
To report a lost or stolen eGift Card, call us toll free at 1 (800) 997-5602.
A replacement eGift Card may be issued, subject to the eGift Card Terms
and Conditions.
7. How do I check my eGift Card balance?
It's easy to view the balance on your eGift Card. Simply enter your eGift
Card number into the form on the right side of the
screen to check the
remaining balance
Tuesday, November 15, 2011
Finding your fitness, what aspect of training will benefit you most
While training and or racing I think about the most important components of racing. Is it endurance? Speed and power? Nutrition? Technique and skill? Mental toughness? The reality is that they all are important. Any given one can be the weak link that ruins your performance.
First and foremost, you need endurance to be able to cover the distance. It's not necessary to complete the distance before the race or event, but it is important to do 50 to 75 percent before race day. Most marathoners run 18 to 20 miles as their long run to get ready for a marathon. The important thing is that you get substantial training time under your belt.
Speed and power also are required to go fast or just get to the finish line. You may need more power just to be able to make it over some of the tougher climbs. The offseason, when it's cold outside, is a great time to focus on building power through strength training. I offer FREE strength training advice when you sign up for a free account here http://www.getfit-getstrong-getfast-getwendy.com.
Nutrition is important to achieve optimal body composition, fuel, recover from workouts, and most importantly, power you through races. Race nutrition can be especially tricky during long races since eating too much can be as much of a problem as eating too little. Get nutrition right and you are almost guaranteed to make it to the finish line. Get it wrong and no matter how fit you are, you might be staring at a DNF (did not finish.). Contact GOTRIbal expert coach Cindy Dallow, Ph.D, RD with nutrition questions.
Technique also cannot be underrated. When most people think of technique in regards to endurance sports, they usually think of swimming. But swimming isn't the only sport where you can benefit from strong technique. Running, rowing and mountain biking can all require high levels of technique and practice. Good form will lead to better speed and efficiency.
The last component is mental toughness. The central governor's theory includes the idea that the brain regulates your energy supply and that when your brain feels you are in danger of running low, it signals pain and tells your body to stop. Part of successful racing is visualizing how you are going to deal with the inevitability of pain. Knowing that you can push through it will help you manage these negative feelings.
You might be asking where one finds the time to work on everything. You should periodize your workouts and work on different aspects of training at different times of the year.
You can maintain endurance throughout the year by conducting one two-hour or longer workout a week.
In addition to strength training in the offseason, use that time to focus on body composition. It's likely you'll be doing less intensity so you can afford to eat less and lose weight. This also is a good time to focus on technique. Drill-based workouts don't require the level of energy that more difficult workouts require.
It can be overwhelming to prepare for endurance events. The best thing you can do is start to plan now, develope a base and go from there.
Wendy Mader
http://t2coaching.blogspot.com
http://www.getfit-getstrong-getfast-getwendy.com
First and foremost, you need endurance to be able to cover the distance. It's not necessary to complete the distance before the race or event, but it is important to do 50 to 75 percent before race day. Most marathoners run 18 to 20 miles as their long run to get ready for a marathon. The important thing is that you get substantial training time under your belt.
Speed and power also are required to go fast or just get to the finish line. You may need more power just to be able to make it over some of the tougher climbs. The offseason, when it's cold outside, is a great time to focus on building power through strength training. I offer FREE strength training advice when you sign up for a free account here http://www.getfit-getstrong-getfast-getwendy.com.
Nutrition is important to achieve optimal body composition, fuel, recover from workouts, and most importantly, power you through races. Race nutrition can be especially tricky during long races since eating too much can be as much of a problem as eating too little. Get nutrition right and you are almost guaranteed to make it to the finish line. Get it wrong and no matter how fit you are, you might be staring at a DNF (did not finish.). Contact GOTRIbal expert coach Cindy Dallow, Ph.D, RD with nutrition questions.
Technique also cannot be underrated. When most people think of technique in regards to endurance sports, they usually think of swimming. But swimming isn't the only sport where you can benefit from strong technique. Running, rowing and mountain biking can all require high levels of technique and practice. Good form will lead to better speed and efficiency.
The last component is mental toughness. The central governor's theory includes the idea that the brain regulates your energy supply and that when your brain feels you are in danger of running low, it signals pain and tells your body to stop. Part of successful racing is visualizing how you are going to deal with the inevitability of pain. Knowing that you can push through it will help you manage these negative feelings.
You might be asking where one finds the time to work on everything. You should periodize your workouts and work on different aspects of training at different times of the year.
You can maintain endurance throughout the year by conducting one two-hour or longer workout a week.
In addition to strength training in the offseason, use that time to focus on body composition. It's likely you'll be doing less intensity so you can afford to eat less and lose weight. This also is a good time to focus on technique. Drill-based workouts don't require the level of energy that more difficult workouts require.
It can be overwhelming to prepare for endurance events. The best thing you can do is start to plan now, develope a base and go from there.
Wendy Mader
http://t2coaching.blogspot.com
http://www.getfit-getstrong-getfast-getwendy.com
Wednesday, November 2, 2011
How to Choose Your first Ironman Event
During my 19 years of training for triathlons, I have done 13 Ironman events. My first was Kona in 1997. In 2000 I raced Ironman Canada; in 2001 I raced 5430 Sports Iron-Distance in Boulder; 2002 IM Lake Placid; 2003 Kona; 2007 Ironman Arizona and Kona; 2008 IM Coeur d'Alene/Kona; 2009 Kona/Arizona: 2010 Kona; 2011 IM Lake Placid.
My goal each year was always to qualify for Kona. I did not have a coach to tell me how to pick a race, or train for one, for that matter. My basis for choosing an event was to travel with my friends because they were also going there to race. Ironman Canada and Lake Placid are two courses that favor my weakest discipline, biking. The 5430 Sports event was held in Boulder, and I could not pass up a local full-distance race. Arizona is an “easy” flat run and bike course, not a destination. IM Coeur d'Alene is one my favorites, a destination and great course, but preparing for an IM in late June requires me to train hard at a time of year when that is not easy to do, based on my schedule.
As a coach and athlete, I have learned that everyone’s reasons for doing an Ironman vary, and which Ironman to do depends four key factors:
1. The time of year of the event (taking into account work and family schedules)
2. Destination/travel (if that is the primary motivator)
3. Your strengths and weaknesses (the difficulty of the run/bike courses)
4. Are you set on doing a WTC Ironman event, or will an Iron-distance race be good enough?
1. When is the event?
When choosing an Ironman, remember that the bulk of your training will start 12 weeks out from your race. If you pick an early springtime event such at Ironman St George or IM Coeur d'Alene, then your high-volume training will be in March and April. Living in Colorado, I prefer not to train much in the cooler outdoor temperatures, and March is typically our snowiest month. I also work more in late winter/early spring, coaching a high school swim team. That includes frequent travel to swim meets on the weekend, a schedule that makes it more difficult for me to prepare than it is during the summer months. Avoiding earlier races also keeps my season shorter, especially for the years where I am working toward performing well in Kona.
If you are a stay at home mother or father with kids in school, a springtime Ironman event may be perfect for you because you can train while your kids are in school. During the summer, when they are out of school, it may be more challenging for you to find the time to train.
If you pick a late fall Ironman like IM Cozumel or Arizona, the bulk of your training will be during the months of August and September, which may be a good time to train if you have kids who have gone back to school. It may not be an ideal time if you live in a place that has variable fall weather conditions.
Another thing to keep in mind, in part because of some of the factors just mentioned: early spring and late fall ironman do not sell out as quickly as destination Ironman events, so you may be able to get a spot in those races without having to commit so far in advance.
2. Are you picking a race locale because it is a destination you and your family want to visit?
If your goal/purpose for competing in an Ironman is to travel to an exotic location, then time of year does not matter as much. You will most likely have to register a year in advance, because destination Ironman races tend to sell out quickly. WTC hosts Ironman events all over the world, and a complete schedule of race locations can be found at www.ironmanlive.com.
3. What is your strongest discipline?
Your strength – cycling or running – may factor into which course you choose. Hilly bike courses cater to the cyclist, such as Ironman Lake Placid, St George, Coeur d'Alene, Canada. If you are a strong runner, consider picking a race that has a flat bike course.
4. Is Iron distance enough, or does it have to be Ironman?
WTC owns the Ironman name and brand, and the cost to enter an Ironman event is more than $600. There are companies that have Iron-distance events that are less expensive and will not fill up. The HITS series is new in 2012, and the Great Floridian, Vineman and other options offer great venues, support and experiences for spectators and race participants alike. If you are not dead-set on racing an Ironman, these events are worth looking into.
Whatever Ironman you decide to train for as a newbie, make sure you have prior triathlon racing experience (Olympic or Half Iron distance), and give yourself at least six months to focus on the event. Seek training and nutrition advice from a qualified coach, and follow a slow, steady progression. Enjoy the training experience leading up to race day; and be sure to keep in mind, since this is your first one, that your primary goal should be to finish with a smile.
My goal each year was always to qualify for Kona. I did not have a coach to tell me how to pick a race, or train for one, for that matter. My basis for choosing an event was to travel with my friends because they were also going there to race. Ironman Canada and Lake Placid are two courses that favor my weakest discipline, biking. The 5430 Sports event was held in Boulder, and I could not pass up a local full-distance race. Arizona is an “easy” flat run and bike course, not a destination. IM Coeur d'Alene is one my favorites, a destination and great course, but preparing for an IM in late June requires me to train hard at a time of year when that is not easy to do, based on my schedule.
As a coach and athlete, I have learned that everyone’s reasons for doing an Ironman vary, and which Ironman to do depends four key factors:
1. The time of year of the event (taking into account work and family schedules)
2. Destination/travel (if that is the primary motivator)
3. Your strengths and weaknesses (the difficulty of the run/bike courses)
4. Are you set on doing a WTC Ironman event, or will an Iron-distance race be good enough?
1. When is the event?
When choosing an Ironman, remember that the bulk of your training will start 12 weeks out from your race. If you pick an early springtime event such at Ironman St George or IM Coeur d'Alene, then your high-volume training will be in March and April. Living in Colorado, I prefer not to train much in the cooler outdoor temperatures, and March is typically our snowiest month. I also work more in late winter/early spring, coaching a high school swim team. That includes frequent travel to swim meets on the weekend, a schedule that makes it more difficult for me to prepare than it is during the summer months. Avoiding earlier races also keeps my season shorter, especially for the years where I am working toward performing well in Kona.
If you are a stay at home mother or father with kids in school, a springtime Ironman event may be perfect for you because you can train while your kids are in school. During the summer, when they are out of school, it may be more challenging for you to find the time to train.
If you pick a late fall Ironman like IM Cozumel or Arizona, the bulk of your training will be during the months of August and September, which may be a good time to train if you have kids who have gone back to school. It may not be an ideal time if you live in a place that has variable fall weather conditions.
Another thing to keep in mind, in part because of some of the factors just mentioned: early spring and late fall ironman do not sell out as quickly as destination Ironman events, so you may be able to get a spot in those races without having to commit so far in advance.
2. Are you picking a race locale because it is a destination you and your family want to visit?
If your goal/purpose for competing in an Ironman is to travel to an exotic location, then time of year does not matter as much. You will most likely have to register a year in advance, because destination Ironman races tend to sell out quickly. WTC hosts Ironman events all over the world, and a complete schedule of race locations can be found at www.ironmanlive.com.
3. What is your strongest discipline?
Your strength – cycling or running – may factor into which course you choose. Hilly bike courses cater to the cyclist, such as Ironman Lake Placid, St George, Coeur d'Alene, Canada. If you are a strong runner, consider picking a race that has a flat bike course.
4. Is Iron distance enough, or does it have to be Ironman?
WTC owns the Ironman name and brand, and the cost to enter an Ironman event is more than $600. There are companies that have Iron-distance events that are less expensive and will not fill up. The HITS series is new in 2012, and the Great Floridian, Vineman and other options offer great venues, support and experiences for spectators and race participants alike. If you are not dead-set on racing an Ironman, these events are worth looking into.
Whatever Ironman you decide to train for as a newbie, make sure you have prior triathlon racing experience (Olympic or Half Iron distance), and give yourself at least six months to focus on the event. Seek training and nutrition advice from a qualified coach, and follow a slow, steady progression. Enjoy the training experience leading up to race day; and be sure to keep in mind, since this is your first one, that your primary goal should be to finish with a smile.
Swim "catch" and "pull"
Great article visualize explaining the freestyle catch and pull.
http://www.feelforthewater.com/2011/09/how-your-catch-should-feel-to-you.html
Me swimming out of water view
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=i_Kjb2vZ_2E
Me swimming under water view
http://www.youtube.com/watch?v=qyDzLgLD1J8&feature=related
http://www.youtube.com/watch?v=lNF5BDtlT4E&feature=related
Drills to help create an efficient catch and pull
Fist drill hand entry high elbow catch before you pull
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=b2uUSEkX3v0
Head out of water drill focus on angled hand entry not reaching and flattening
http://www.youtube.com/watch?v=Mv4E3ocazF0
Thumbslide and Fingertip drag, leading with your elbow pointed up
http://www.youtube.com/watch?v=-fcoHbKagOc
http://www.youtube.com/watch?v=b3ID1VtdLG0
Wendy Mader, Colorado Women of Influence member 2011
http://t2coaching.com
http://www.getfit-getstrong-getfast-getwendy.com
GOTRIbal Expert Swim Coach http://www.GOTRIbalnow.com
Rocky Mountain High School Swim Coach
NoCo High School Tri Team Coach
Pelican Fest Tri Race Director
Team Timex/Newton/Powerbar athlete
http://teamtimex.timexblogs.com/author/wendy-mader/
http://www.feelforthewater.com/2011/09/how-your-catch-should-feel-to-you.html
Me swimming out of water view
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=i_Kjb2vZ_2E
Me swimming under water view
http://www.youtube.com/watch?v=qyDzLgLD1J8&feature=related
http://www.youtube.com/watch?v=lNF5BDtlT4E&feature=related
Drills to help create an efficient catch and pull
Fist drill hand entry high elbow catch before you pull
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=b2uUSEkX3v0
Head out of water drill focus on angled hand entry not reaching and flattening
http://www.youtube.com/watch?v=Mv4E3ocazF0
Thumbslide and Fingertip drag, leading with your elbow pointed up
http://www.youtube.com/watch?v=-fcoHbKagOc
http://www.youtube.com/watch?v=b3ID1VtdLG0
Wendy Mader, Colorado Women of Influence member 2011
http://t2coaching.com
http://www.getfit-getstrong-getfast-getwendy.com
GOTRIbal Expert Swim Coach http://www.GOTRIbalnow.com
Rocky Mountain High School Swim Coach
NoCo High School Tri Team Coach
Pelican Fest Tri Race Director
Team Timex/Newton/Powerbar athlete
http://teamtimex.timexblogs.com/author/wendy-mader/
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