A DVD Workout That Really Works

In today’s economy many people are having to give up the “perk” of a gym membership which begs the question “What do I do now to stay in shape?” A great way to stay fit without breaking the bankis to buy fitness DVDs that you can do at home. They usually run between $ 15.99-19.99 and obviously that is a one time expense that you can keep benefiting from. There is a catch though, finding the right workout DVD for you. There are millions out there and how do you really know if it is going to be any good? I mean lets face it we have all gone out and purchased a workout video that we thought was going to “change our bodies” only to find out it wasn’t much of a workout and now its tucked away in the back of some closet. So I am hear to help you weed through the good, the bad and the boring when it comes to workout videos. My first recommendation is a video from Jillian Michaels…the exceptionally challenging trainer from the Biggest Loser. The last three seasons Jillian’s contestant has won and lets not forget they were all females, clearly this trainer knows what she is doing!

To jump start your metabolism try Jillian Michaels Banish Fat Boost Metabolism DVD (on sale for $10.45 at http://www.exercisetv.tv/) This is a KILLER workout designed to keep your heart pumping and you sweating. My favorite thing about it is that it requires NO equipment. It’s just you, your TV and Jillian. You will jump, squat, kick and crunch your way to a healthier you! The DVD consists of a warm-up, cardio circuits and a cool down. Be advised this DVD is not for the weak at heart. Jillian gives modifications but it is still an hour of heart pumping cardio. If you still want to give it a try start off by only doing the first 20-30 min of the workout and build your way up.

More ideas:
Flip through the On Demand section on your cable. You can find free workouts under sports that range in style from Dance Party to Pilates. There are options for cardio, strength training and stretching and you can usually find segments as short as 15 minutes and as long as 60 minutes.
Start a video exchange with your friends. This will save you money and you’ll have a personal review from a trusted source.
Rent a few videos from your local library. If you like them, you can always order a copy and if you don’t…at least you didn’t waste your money.

Balancing Act

Life is a balancing act. We are constantly trying to find the balance between work and play, family and friends, and are "good" days and "bad" days when it comes to exercise and nutrition. I feel it is very important for me to point out this delicate balance. It is easy to get wrapped up in the number on the scale when that is not what is truly important. The most important thing is how you feel. Do you feel energized, motivated, healthy, confident and happy? These are the things that matter most.

Coming from a dance background I have scene to many people struggle with an unhealthy body image, that is not what we are about here at P3 Fitness. Yes it is important to workout on a regular basis but that means 3-5 a week for about an hour for the average person. If you find yourself trying to workout 3+ times a day you may be going a bit to far. If you are obsessing about the number on the scale or if you are counting every calorie you take in and then feel guilty about it you may be taking it to the extreme. It is ok to have days where you eat food that would be considered not so nutritious (I don't like using the word bad because that puts a very negative connotation on food and that's just not accurate). In fact you should have splurge days every once in a while. If you try to be perfect and never allow yourself to indulge it will only be a matter of time before you get frustrated and give up eating healthy all together.

Like I said it is a balancing act. You need to find what works for you, it might take a little experimenting but you will get there.

If you find yourself struggling with body image, or eating disorders please refer to the sights below for assistance.

Body Image Programs

http://www.nationaleatingdisorders.org/

http://www.butler.org/body.cfm?id=123

http://www.raderprograms.com

For Kids/Teens
http://kidshealth.org/teen/your_mind/body_image/body_image_problem.html

Nutrition Tip

Eat small meals every 3-4 hours to keep up your energy up and your metabolism operating at an optimum level.

GIVE ME 20!!!

Keeping up with our theme of what to do this Memorial Day Weekend, I have decided to create a play list and workout for you. Take a cue from all of our amazing and brave troops, lets get back to the basics of working out with jumping jacks, push-ups, squats, lunges and soldier crawls. Download the play list below and get to work.

WARNING: You must consult your doctor before performing this or any other workout routine. Not all exercise programs are suitable for everyone, and some may result in injury. Any person performing this workout assumes all responsibility or liability for any ill effects resulting from any exercises suggested. The advice and trainer instructions are in no way intended to replace or substitute medical counseling. The creators, producers, and distributors of this workout in no way assume any liability in connection with the exercises or advice given.

PLAY LIST:

Eye of the Tiger- Survivor
This song is a bit slower so use it to warm-up. Take a brisk walk

It's America - Rodney Atkins
-30 Jumping Jacks
-10 Pus-ups
-50 crunches
Keep rotating between these 3 exercises throughout the song

Courtesy of the Red White and Blue - Tobey Keith
- Jog in place for 1 min. (make it hard get those heals up to your booty)
-High Knees for 30 sec. (pick em up high!!!)
-Hold a plank for 30 sec. (to perform a plank, get down on your for arms and toes, your body should be in a straight line, no booties in the air. Be sure to hold your tummy in to protect your back. Now just stay there for 30 sec.)

Keep rotating between these 3 exercises throughout the song

American Woman -Lenny Kravits
-20 Squats (Stand with your feet under your hips and your toes facing forward, squat down like you are sitting on a chair. Let your booty go back and keep your knees behind your toes. Then stand back up.)
-20 alternating lunges stepping back (start with your feet together. Step back with your right foot and bend your right knee so it drops toward the ground. Then push off of the right leg and step back together. Do the same with the left and keep alternating.)
-Bicycle crunches for 50

Living In America - James Brown
-20 Bicep Curls
-20 Shoulder presses
-10 lateral side raises
-50 crunches with your legs in the air (remember to pull your bellybutton to your spine and push your lower back into the flour)

Repeat until the song ends

-Heart of Rock n' Roll - Huey Lewis and the News
-20 Squats with front kicks (alternate legs when you kick)
-20 Alternating lunges stepping forward
-20 Front Shoulder raises (hold the weights infront of you with your arms straight, raise your arms up to shoulder height, keeping your elbows only slightly bent)

Repeat until the song ends

Round out the workout with 20 Jumping Jacks, 20 Push-ups, 20 squats, 20 lunges, and 100 crunches!!!!

God Bless the U.S.A. - Lee Greenwood
Use this song to cool down and stretch. You must cool down and stretch. It is very important to prevent injuries.

Other ways to use this play list:
Use it while you go for a run
Walk 1 song, Jog 1 song until you go through the whole play list
Play it at your barbecue to show a little American Pride
Use it while you jump rope or ride a bike

What are your favorite songs about America?

WHATS COOKING?

The holiday weekend is hear and I'm sure everyone has plans at some point to go to a BBQ. I myself love BBQs and all the tasty food that comes with it. A traditional barbecue consists of all of our favorite foods including, hot dogs, hamburgers, bratwursts, fried chicken, chips, dips and a plethora of deserts right? We like to think sure its only one day I can splurge but is the splurge REALLY worth it? When put together these foods can wreak havoc on your waist line. Below is a list of "traditional" barbecue foods and what the calories are in each one.

Hot Dog: 130 calories
Hot Dog Bun: 110
ketchup and Mustard: 30 Calories
Total=270 Calories

Cheeseburger (including bun, condiments and veggies): 360 Calories

Bratwurst: 280 Calories (no bun or condiments)

Fried chicken (Drumstick): 140 Calories

Potato Chips: 150 calories (per oz. on average people put 3-4oz on the plate)

Potato Salad: 356 Calories per cup

Baked Beans: 240 calories per cup

Homemade Lemonade: 156 calories (8oz)

Soda: 100 calories (8oz)

Cheesecake: 580 Calories per slice

Ice Cream: 280 Calories in 1/2 cup

Apple Pie: 411 Calories per slice

Brownie: 243 Calories

Chocolate Chip Cookie: 80 Calories per cookie

Now lets look at the calories in a "normal" plate of food at the bbq.

Plate #1

Cheeseburger with condiments, baked beans, potato salad, chips, 1 brownie and 2 chocolate chip cookies. All of that washed down with a large glass of lemonade.
The grand total calories....... 1,956 Calories!!!!!

THAT IS YOUR CALORIE IN TAKE FOR THE DAY!!!!! You would have to jog for 3.5 hours to burn off all of these calories. NOT FUN!!!

Now lets look at a few little changes and healthier options that will greatly change the calorie count without changing the taste.

Plate #2
BBQ Chicken Breast: 190 Calories

Corn on the Cob (w/tsp butter): 155 Calories

1/2 cup potato salad: 178 Calories

1/2 cup baked beans: 120 Calories

10 watermelon balls: 37 calories

1 cup strawberries (cut in half) w/ light cool whip: 70 calories

Bottle of water: 0 calories

For a grand total of..... 750 Calories!!!! WOW THAT IS A DIFFERENCE OF 1,206 CALORIES!!!!

You would only have to jog for an hour and 15 minutes to burn off this plate of food.

If you ask me making these small adjustments is soo worth it. So when your filling your plate this holiday weekend take an extra second to think about what you are putting on it and how that is going to affect you in the long run...no pun intended!

What are your favorite healthy barbecue recipes?

Kick Summer Off On The Right Foot

This weekend people will be hitting the pools, the beaches and the bbqs to celebrate Memorial Day weekend, the official kick off of summer. For the next four days I will have a new post on how to celebrate this weekend and still stick with your workouts and healthy eating.

PICNIC GAMES:
Who doesn’t like a fun picnic game? They are a great way to have fun with the whole family and keep your body moving. You'll be burning calories with out even realizing it. At your bbq or pool party try playing a few of the games listed below.

Frisbee: Toss it back and forth or you can turn it into a game of football Frisbee. Just replace the football with the Frisbee and have at it.

Relay Races: Adults and kids alike will enjoy a fun 3-legged race.
HOW TO PLAY: 1. Divide players into teams of two (matching an adult with a child keeps things fair and interesting). Using a bandanna, each pair ties one partner's right ankle to the other's left ankle.
2. When the whistle blows, all of the pairs, assembled side by side at the starting line, race to the finish line. The first team whose pairs all cross the finish line wins.

Tug of War: Equipment Needed – Strong, thick rope (not nylon, which can stretch and break).How to Play – Divide the group into two teams (try to make them even by total size, not necessarily by numbers). On the mark, each team tries to pull the other across a line – a small creek, mud hole, or the stream of water created by a hose.Variation – One branch of the family against the other, male against female, et cetera.

FOR THE KIDS:

Have a hula hoop contest: Put on some fun music and see who can last the longest.

Play a game of HORSE: This can be done with a regular basketball and net or in the pool with a pool hoop and a smaller ball.

T.V. Tag: Take your kids back to YOUR childhood and teach them how to play T.V. tag. They will be burning off those hot dogs long before the sun gos down and the firefly's come out.

How will you keep your body moving this Memorial Day Weekend? Share your family's fun traditions, games, and weekend plans!

For more fun family activities check out http://family-reunion.com/games.htm

FIT TIP

FITNESS TIP OF THE DAY: Doing three 10 minute cardio sessions has the same benefit as doing one 30 min session...so even if your short on time take a brisk 10 minute walk, do some jumping jacks, jump rope....every little bit helps!

MIGHTY MOMMIES FITNESS

Mighty Mommies Fitness: A division of P3 Fitness

I had been a personal trainer for about a year when my older sister Calie became pregnant for the first time. She was very much into fitness and wanted to continue to exercise throughout her pregnancy however she was not sure exactly what she could and could not do. She turned to me, however at that time I did not have any solid answers to give her. I began to do my research and decided to become certified in pre and postnatal fitness. During my studies I discovered my true passion within the fitness industry...working with pregnant women.

The more I looked in to it, the more I realized there is not a lot out there for a pregnant woman in terms of workouts and information on how to exercise. This is how Mighty Mommies came to be.

What is Mighty Mommies Fitness? Mighty Mommies Fitness is the prenatal program created to teach women how to exercise while pregnant. It consists of private in-home training as well as a group class offered every week. These workouts are specifically designed to help you prepare for delivery and the demands of motherhood. There are a lot of changes that happen to your body when you are pregnant; therefore there are a lot of changes that need to be made to your fitness program.
Our mission at Mighty Mommies is to provide a safe and fun environment for pregnant mommies to workout in. We strive to be up-to-date on the latest research and newest fitness techniques. Mighty Mommies trainers dedicate themselves to providing a supportive, encouraging, and motivating setting where women can challenge themselves to achieve new fitness goals and still feel safe about exercising while pregnant. For more information check out http://www.mightymommies.com/

The Origins of P3 Fitness

Welcome to P3 Fitness! The first question that I always get is "What does P3 stand for". So I thought as my first post I should explain the origin of the name. P3 stands for POWER, PERSEVERANCE AND A POSITIVE ATTITUDE. This is the way that I approach each training sessions and the way that I try to teach people to look at fitness. You must have a POWERFUL mind to achieve a POWERFUL body. Our bodies are capable of so much and most of the time we just need to get out of our heads and push a little harder. PERSEVERANCE, the exact definition is adhering to a course of action, a belief, or a purpose. This, in my opinion, is the only way to approach fitness and a healthy lifestyle. You must have a steady course of action you must have a belief in what you are doing and you MUST have a purpose. I like to ask my clients why they want to workout with me and what they are looking to accomplish. This helps us set short and long term goals. Lastly, and perhaps most important is to have a POSITIVE ATTITUDE! It is so important to stay positive in your path to a healthy lifestyle. There will be days that you don't want to or don't feel like exercising, there will be days where you choose to not eat the most healthy foods, there will be times where you plateau in your workouts or weight loss and you will questions yourself, through all of that it is important to stay positive and remember that this is a LIFESTYLE. This is a long distance run not a sprint. Remember that it is ok to have good days and not so good days. There is no such thing as perfection only progress! Welcome to P3 fitness and the journey to a lifetime of health and happiness.

Founder Autumn Calabrese-Guzman
http://www.p-3fitness.com/