Silver Fox P90X 90 Day Challenge Group

Boomers and beyond, let's get fit and healthy!

Are you a male?

Are you 50 or older?

Are you somewhat in shape but need to get back in gear to regain your strength, energy, and endurance? 

Have you packed on some extra pounds that maybe you thought you could get rid of with diet alone but it's just not working?

Do you know your way around a computer enough to access websites and send emails (clearly if you're reading this that answer is "yes).

If you know it's time for you to take charge of your fitness and health and are looking for a surefire way to get it going, here's a group specifically focused on men 50 years of age and older.

So are you wondering what a Beachbody Challenge Group is? Watch this video:



So I'm starting a Challenge Group for a very specific group.

On the 15 of each month, I'm starting a new group, limited to no more than five men, who will commit to a 90 day challenge that incorporates the three vital, essential elements of any successful health and fitness program:

• World Class exercise - we're going to be using P90X - so enough said about that - it's only the most successful and most popular extreme home fitness program ever.
   
• World Class nutrition - Shakeology - Beachbody's world class meal replacement protein shake that includes ample vitamins and minerals, prebiotics and probiotics for digestion. It's not just for weight loss, it fuels and supports your metabolism correctly.
  
•  World Class support -  including online workout logging, message boards and forums, personalized meal plans and shopping lists, and, just for our group, a private Facebook group where we can check in daily to report progress, stay accountable, and give each other support.

The Silver Fox P90X 90 Day Challenge Group is forming  fast and it's limited to 5 guys. There is still space available.

If you'd like to know more about the group details and commitments contact me right off. We'll actually open the private Facebook group page early so people getting ready to start the Challenge can get to know each other, trade notes and info about preparation, and get a jumpstart on group support. 

Looking forward to hearing from you with your questions and interest. 

Bruce
910-297-8753
Bruce@BrucetheCoach.com

.p.s. Not sure if P90X is right for you? Let's talk. I started with P90X a year ago on May 1st, 2011 and have been loving it and I'm happy to answer any questions you might have about P90X or any of the other 200+ Beachbody exercise programs. 

I Was Dogging It - Part 3 - Still Going Strong

On the third day of the 3-day Shakeology Cleanse I'm happy to report all is well and I'm still going strong.

This morning I weighed 148.0 pounds and my body fat measured 14%, so I've lost 2.5 pounds in 2 days and gotten back to my "happy-range" (for now anyway) of 13-14% body fat and 146-148 pounds. Did the P90X X Stretch today as my legs and arms were really feeling it from the past two days hard workouts after a three week stint of taking it much easier.

During Day One I remarked that I didn't mind drinking green tea instead of my usual black coffee, but I'm really ready to get back to coffee tomorrow. I also feel a little hungry at times but then I'm ready for another shake or more fruit or it's time for the green salad and chicken dinner. Last night I had dinner much later than usual for me (8:30PM) because I spent much of the day at networking events and then led a 90 minute clinic on Sports Performance Mental Edge Training at TrySports in Wilmington, so I had a HUGE plate of greens with sliced red onion and cooked chicken breast, drizzled with EVOO.

So I'll finish the third day today and report tomorrow about the final numbers and how it worked out. I was looking for a diet reset after eating huge amounts of yoghurt and crunchy peanut butter in addition to my normal diet while getting over my cold (now thankfully gone), and the Shakeology 3-Day Cleanse has definitely helped.

I Was Dogging It - Part 2 - Now I'm Back!!

OK, I'm back and going strong!!

Today I worked out hard for the second day in a row from my 3-week slow down caused by travel and a lingering cold.Earlier this morning I did the P90X Chest & Back DVD and it felt great! It was hard, of course, it's supposed to be hard, but I really enjoyed the feeling of getting fully back in the groove.

I didn't totally stop exercising during the 3-week period but I just don't get a kick out of getting out of breath and pushing full out when I'm congested and coughing (not a pretty picture). So I stretched and went through the motions of some movement and flexibility exercises, but no where near my usual level.

I also didn't  let my diet slide to the gutter either - I didn't start drinking soda or gloming  on cookies or desserts. I did  however add probably a 1,000 extra calories a day in the form of low or no-fat yoghurt and  peanut butter - both healthy foods, but I was eating a LOT extra.

In addition to getting back in the exercise groove with P90X, I'm also now on my second day of the Shakeology Cleanse. Just for the record, I dropped a pound and a half and 1% body fat from yesterday (now 149 pounds and 14% body fat); and of course you and I both know that daily fluctuations don't mean much, but since I weigh myself and measure body  fat under the same conditions every morning the numbers are somewhat meaningful and of course the truth will show as the trend continues.

A couple people have asked me about the Shakeology Cleanse. Basically, this is what I have three times a day:

What  you're  looking at above is 16 ounces of water shaken (not stirred) with a full scoop of  Shakeology. Not only does  it taste really good, but it's loaded with

• vitamins and minerals (more than I really need for the day) 
• Phytonutrient Super-Greens such a Spirulina, Blue green algae, Oat and wheat grass and several others
• an unmatched blend of Antioxidant Super-Fruits including Acai, Camu-Camu, Pomegranate, Bilberry, Blueberry, Goji, and a bunch more
• Adaptogen herbs such as Maca, Astralagus, Ashwagandha, and still more
• Pribiotoics and Prebiotics including Yacon, Flax, Chia, and Quinoa
• Digestive enzymes 
• And a whole raft of other digestive and healthy nutrients
• With all that it also has 18 grams of protein and only 150 calories. And that's per serving!

In addition I'm have a couple of servings of fruit in the morning, two cups of green tea, and then for dinner a huge green salad with other vegetables, 4 ounces of cooked chicken, and 2 ounces of my favorite Extra Virgin Olive Oil.

I'm not a careful calories counter because I keep my focus on just eating good foods. A rough estimate of my total caloric intake per day while I'm on this 3-day cleanse  is probably somewhere between 900 and 1,200 calories. That's not enough for long term, my normal caloric intake with my height and weight should be about 1900 or, with heavy workouts, maybe 2400-2500. So it's likely that three days of sticking to this cleanse diet will result in dropping about one to 1.5 pounds (3500 calories to the pound). However, the toxin-clearing benefits of the pri- and prebiotics and digestive enzymes have a good chance of getting my system reset after my lull and in great shape for resuming my normal healthy diet and heavy workout routine.

So that's a lot of detail, and I know most people wouldn't read this far or care about it if they did, but for those who really wonder why I'm doing it and what I'm putting into my body, that's it.

With my normal, healthy diet, of course, I have a serving of Shakeology for lunch or breakfast every day, though I usually blend it with skim milk, fruit, and chunky peanut butter.

This cleanse is gluten free, almost diary free (the protein in Shakeology is whey-based, but in a form that even many lactose intolerant people can enjoy it because of the careful separation of ingredients and inclusion of lactase, which breaks down the lactose similar to over the counter products for that purpose). It's not vegan, neither Shakeology nor the rest of my diet on this cleanse (which includes chicken), but overall this is about as healthy and strict a (safe) diet as I've ever been on.

Oh yeah, and I FEEL  GREAT!

(More tomorrow as I get into the third day of the Shakeology Cleanse and then the next day when I  report on the final numbers and my final impressions). Coincidentally that day happens to be Thanksgiving so I'll be eating more than usual, but you can still be sure I'll have Shakeology for one meal.)

I Was Dogging It - Part 1

OK, so I have a confession to make. I've been slacking for the past couple of weeks, three really.

Since the very end of October, when Marge and I went on a trip to the northeast, my workouts have been sub-par. While we were on the trip I picked up a pretty nasty cold that is just now making its final exit.

I worked out a bit each day, but mostly just stretching and moderate Kenpo X, nothing close to really bringing it in true P90X style.

In the three week period my weight didn't change too much - I gained about three pounds, which only made sense because I wasn't exercising much at all and ate more than usual. The good news is I didn't eat junk food, but because I tend to follow the "feed a cold" school of thought, I was consuming a lot of extra low fat yoghurt and peanut butter, both of which I include as part of my normal diet as protein sources. So I'm OK with gaining a few pounds - it makes perfect sense with less exercise and more food, even good food.

I am not happy, however, that my body fat, which for months has been 13-14% has gone up to 15%. So that will be my first goal, by increasing exercise and eating correctly, to get my weight where it's supposed to be (between 146 and 148 pounds, instead of this morning's 150.5 pounds) and definitely getting my body fat back down to 14% or lower.

Today was my first day feeling like I could really work out hard so I started with an hour of P90X Kenpo X. I also started on Day One of a program I've been meaning to try for a while.

I had heard about the Shakeology Cleanse before. It's not an official Beachbody program nor does the company recommend it, so let's start off with a disclaimer that I'm not medically qualified or a nutritionist. I'll just talk about my experience with this cleanse.

I've read of other coaches and trying this 3-day program and even found a graphic that describes it.

My intention is to stick with the 3-day Shakeology Cleanse today through Wednesday. I'll report here how it feels and report my daily results.

So today was the first day. I stuck with the diet exactly as it's outlined in the graphic.

One great thing about Shakeology is that because of its low glycemic index, I didn't feel hungry during the day. And because of the nutrients and superfoods, I had lots of energy - really it just felt normal for me, which means I expect to be high energy and notice it if I start to drag. Today I didn't drag.


I ordinarily like more variety in my meals, but since chocolate Shakeology, which is what I used, tastes like a yummy chocolate shake, even when mixed just with water, I have no objection. One note of slight change is that I mix a full scoop of Shakeology with 16 ounces of water, not 8 ounces and ice - otherwise I stuck with the cleanse just as described above.

It's evening now and I can certainly report I enjoyed my evening meal of greens, some onion, and cooked chicken, topped with two tablespoons of extra virgin olive oil (my fav dressing) and a splash or two of hot sauce.

One thing I might mention in addition is that while I usually have 3-4 big cups of coffee a day, today I only had 2 cups of green tea and and didn't feel any energy drop - nor did I get a caffeine-withdrawal headache. So that's good data for me going forward. I probably won't become a strict tea drinker because I really like black coffee and coffee has helpful antioxidants, but now I know that I can do tea (with chocolate Shakeology anyway - chances are some of the ingredients like Maca, Chia, and some of the many superfood antioxidants in Shakeology take care of the energy need.



So, one day down, and all is good.

Take the Challenge For Your Life

Are you ready for the Challenge of (and for) your life?

You are going to be hearing a lot more about this, and not just in The New York Times, Wall Street Journal, and O Magazine.

How about a no-BS guaranteed program to help you get healthy, get fit, and lose weight?

Lots of people talk this stuff, we have 100's of thousands of people with real world results - not paid celebrities, but real people, like you (and like me).

We even give big buck financial prizes to people who accomplish significant results in getting healthier!

Check out this 5 minute video to see what I'm talking about.:



If you can't see the video here, go to www.LoseWeightGetFitandMakeMoney.com to watch it.

Starting November 15th I'm starting a P90X Challenge and Marge is starting a Slimin6 Challenge. Each is limited to just 5 participants. For more info and to contact  us about it, go to www.BrucetheCoach.com.

P90X Challenge - 90 Days, Starts November 15th

Are you ready to get fit, healthy, strong, ripped, and all that?

This page is a fast-moving work-in-progress with the actual launch on November 1st.

Our P90X 90-Day Challenge is a Beachbody Challenge that starts on November 15th and runs through February 13, 2012.

This Challenge is strictly limited to only 5 participants.

To contact Bruce about this Challenge, click the Contact Me button below and be sure to put "P90X Challenge November 15" on the subject line.



We are following a new format launched by Beachbody and implemented only by Team Beachbody Coaches.

Here are some highlights:

• Combine the best Exercise, Nutrition, and Support for the best results
• Very special discounted prices on Beachbody Challenge Packs
• Getting in the best shape, possibly in your life,
• Work with, support and be held accountable by 4 other people who are committed and working hard at the same task
• The chance to win daily ($500), monthly ($1,000), quarterly ($5,000), and overall competition ($100,000) prizes!

As I wrote above, more info is coming very soon.

So if you're ready to BRING IT!, hit the Contact Me button and get on this list. I'll get back to you to discuss how it's going to work.

P90X Certification

Get P90X Certified!

Whether you are (or want to be) a:

   Beachbody Coach
   P90X User/Enthusiast
   Group Fitness Instructor
   Certified Personal Trainer

Click the button below and mention "P90X Certification" in the subject line.

Be one of the first to get P90X Certified. You'll have the credibility and opportunity to motivate, inspire, and train others. Just like P90X, Certification is real training and includes:

• An online qualifying course
• Intensive, 2-day, live training with certified trainers
• A resource manual
• A physical certificate and an electronic badge

Build a business through Certification: Whether you want to teach in a gym environment, pump up your success as a Beachbody^® Coach, or just increase your Xpertise in P90X—Certification will help you Bring It better!

Of course P90X Certification isn't for everyone, but if you:

• Know you definitely want to do it
• Think you might want to do it
• Know someone else who you're pretty sure would want to do it
• Just want some more information
  
  
  Tell Me - You'll Be Among the First to Get the Details
  
  
  If you haven't done a round of P90X yet but have wanted to, check out my P90X Challenge Group, starting November 15th (contact me asap for details, this group is limited to 5 participants). You will be in the best shape of your life AND you'll be ready to:
  Get P90X Certified!

Click the button below and mention P90X Certification in the subject line.

The World's Best Meal Replacement Shake

Are you looking for a healthy meal replacement for better nutrition, more energy, sheer convenience, or weight loss? We know Shakeology is the best choice. If you're interested but would like to try it first, go to www.BrucetheCoach.com and click the Free Shakeology box to sign up and have a free sample mailed to your home or office. Also, this is the last day to sign up for our November 30-Day Fitness and Weight Loss Challenge, which you can do by clicking the appropriate box on the same page.

How Much? How Hard? How Often?

Exercise frequency, intensity, and duration are concepts everyone really should consider. While I'm not a big fan of the word "should", preferring to use "could" instead because it implies choice and personal power, when it comes to exercise, like eating and sleeping, you should know enough about the principles of frequency, intensity, and duration that you can reap maximum benefits of exercise while protecting yourself against injury.

To continue the comparison with eating, most people know we should eat every day (frequency), that it's better to eat the proper amounts of the right kinds of food (duration), and also that it's best to have several (3-5) small meals during the day rather than one huge meal (intensity). The difference between intensity and duration may be a bit fuzzy with the food comparison, so let's switch right off to exercise.

Frequency - How often you exercise is the most important of the three factors. Bottom line, you should exercise every day. You don't need to do every type of exercise every day, but every day you really should have a plan to include some form of exercise. Certainly cardiovascular exercise and stretching are good every day. Strength-building with the same muscle groups isn't a good idea because doesn't allow time for muscles to rest, recover, and grow. If you exercise every day, no matter how long or how hard, that's the first and most important step.

Duration - Once you're in the life habit of working out every day, even if that means a 20 minute brisk walk on some days, duration is the second most important principle. How long you work out depends on many factors, certainly including other things in your life like work, family, social obligations, and rest, but for many it's too easy to skimp. Certainly 5 minutes of cardio every day is better than nothing every day, but after a short while the benefit is minimal.

So figure out how long you need to exercise and make it a priority. Unless you're a competitive athlete, whose long, frequent, hard workouts are the rule rather than the exception, you'll likely find that as you get older,  the optimum recommended amount of daily exercise increases. When I was in my 30s and 40s, an hour workout a day seemed sufficient. Now that I'm older, two hours a day just seems right for me, split into one long workout and one or two shorter sessions (remembering that as I'm defining it, a workout can be a brisk walk, not always something intense like Insanity or P90X).



Intensity - The third and certainly not the least principle in exercise planning is intensity. To continue to get benefit from exercise, as you get stronger and more fit, you have to increase the intensity, otherwise you will start to backslide - no joke, that's just the way it is. As your bodies accommodates new levels of intensity, the benefits diminish.

You also need to be moderate with increases in intensity, however, because increasing too much can be harmful. Weekend warrior-type injuries and both soft tissue (muscles, tendons, and ligaments) and hard tissue (bone) injuries can results from doing too much too soon, especially if intensity increases aren't accompanied by increase in frequency and duration.


The Sensible Combination - So the smartest, healthiest, and best combination of these three exercise principles for long term health and fitness is firrst to schedule work outs every day, next to increase the duration, and finally to gradually increase intensity. Simple, right?