Tony Horton Tip!!!!

So you bought P90X® off the tube and you're all pumped up to kick some butt. Do you remember that shift in ENERGY the day you picked up the phone and started dialing? Any number of thoughts could've been racing through your mind at the time—fear, doubt, excitement, hope, anticipation. You name it.







Then the videos arrived.






Some of you ripped them open, read all the material, and got started that day. Some of you looked at the box as if it were filled with anthrax—keeping it sealed and placed on a shelf for some future investigation.






You're all at different stages of the program: newbies, start-agains, and even round fivers. I'd like to reveal four key components for success with P90X, and quite possibly other aspects of your life.






Have you ever noticed some days just flow? Even on days when you have tons of things to do, you seem to have all the ENERGY in the world to handle anything. Yet other days feel like you live on Saturn. The weight of the world feels 10 times normal.






It comes down to the amount of ENERGY you have on any given day. Your ENERGY always dictates your REALITY. When you're filled with ENERGY, you're sharp, ready, enthusiastic, and willing. When you're pooped . . . forget about it! Organizing a sock drawer feels like climbing Mt. Everest.






So what causes these shifts? The big four are:






1.Food and supplementation. I know, I know. Here I go again. Hold on to your hats! There's no way on God's earth you can maintain a consistent level of ENERGY and enthusiasm for this 90-day program by eating the same old crap. You must . . . you have to . . . you need to make "The Change." Adequate ENERGY levels only come from eating the right food the right way at the right time of day. If you don't know what that means, then you haven't read the material and you're doing this program the wrong way.






You are what you eat! If you eat the same old tired food that put you in this mess in the first place, then that's just what you'll get—tired and old before your time. You know what to do, so do it! It's not Atkins™ or Slim-Fast® or fast food or soft drinks or fried food or candy bars or doughnuts or liquid diets or any panoply of misleading ways of consuming food. Get your mind right about what goes in your mouth or continue to live in the land of the wannabes!






2.Sleep. This probably seems like the most obvious and simple of the four. But it's often the most abused. Recent statistics have shown that the leading cause of traffic accidents in this country is NOT alcohol but sleep deprivation. If we don't have enough ENERGY to stay awake while driving a car, how will we have enough ENERGY for a 6-day-a-week workout program?






We aren't sleeping enough hours at night, and when we do, we're often filled with so much mind chatter that we don't get the proper rest we need. My Merriam-Webster's Collegiate® Dictionary defines "sleep" as follows: "the natural periodic suspension of consciousness during which the powers of the body are restored." In Taoist philosophy, there's the yin (not ying) and the yang. These are opposing ENERGIES that create balance. P90X is yang ENERGY. Sleep and rest are yin ENERGY. There must be proper balance between vim and vigor (yang) and inward calm (yin). If you don't get enough sleep and rest, your body will not receive the proper restoration it needs to complete or succeed with this program, or anything else in life for that matter.






3.Stress management. Do you realize that if you took the fear, worry, and anxiety out of every "stressful" situation in your life, the end result of that situation would still occur? You can panic and freak out all you want, but time will still pass and the end of that moment will still happen, whether you freak out or not. So why not choose something different? When do fear, worry, and anxiety ever really help a situation?






So what is stress? It's the inability to move through a situation logically, peacefully, positively, productively, and gracefully. It takes a lot of ENERGY to be stressed out. Being stressed out can severely affect how well you'll sleep at night. Stress is when you assess blame and don't take responsibility. "I'm stressed out because of______, and that's why I can't______." Don't let stress be your scapegoat.






There's a story about 10 people in line at a bank. Three armed robbers come flying in, screaming and yelling and pointing guns. They terrorize everyone and steal all their money. The moral of the story is that all 10 people will be affected by that experience in 10 different ways. The two extremes go from one having a wild story to tell at work the next day to another being severely traumatized for the rest of his or her life. Where would you fall in that spectrum?






There's a saying that goes . . . there are three kinds of business: God's business—things that happen in this world that are out of my control; their business—the choices other people make based on their life experiences so far; and my business—the choices I make that shape my life. If I focus on what I have to do to make my life the best it can be and NOT focus on God's and everyone else's business, then I will have less stress, which in turn will give me the ENERGY to live the life I've always wanted.






Don't waste your time on gossip, ridicule, envy, self-pity, anger, guilt, arrogance, need, impatience, regret, manipulation, jealousy, fear, worry, and anxiety, because they'll zap your ENERGY and cause you stress!






Choose understanding, truth, clarity, patience, devotion, gratitude, vulnerability, acceptance, wisdom, hope, forgiveness, empathy, discipline, perseverance, community, and peace. Because if you do, you will gladly kiss stress goodbye and say hello to all the ENERGY you'll need.






4.Purpose. Purpose is the driving force to get you from here to there. If you don't have purpose, all the best food, supplementation, sleep, and stress-free days won't help you one bit. You have to have a powerful burning desire to want it.






My dictionary tells me that "purpose" is "seeking resolution"—searching for answers to solve a problem, an intention. This all goes to the core of "the why." Why do I want to spend the next 90 days turning my life upside down, maybe even for the second or third time, or more?






You are looking for resolution. You are searching for answers to help solve this problem. And most importantly, you must be clear about your intention. No one ever does anything just for the heck of it. There's always some intention behind everything we do. Different kinds of behavior have different levels of intention and purpose. Eating fast food and leaving the videos on the shelf are on one level. Following the program the way it was designed is on another.






I know I've said this before, but if your intention and purpose are based exclusively on aesthetics, then you miss the whole point of P90X. If your intention and purpose are based on good health, quality of life, athleticism, flexibility, strength, and cardiovascular endurance, then you're doing P90X for all the right reasons. If your intention and purpose are based on lifestyle, then you will have plenty of ENERGY to succeed with and complete P90X. You will also have the ENERGY to be everything you always knew you could be.






May the Energy Revolution begin!






Peace,


Tony H.

Healthy Pea Soup

Ever wonder why you rarely see fresh peas in the produce section of your supermarket? That's because the harvest season for fresh peas is exceptionally short, which is why they're usually found either frozen or canned. But if you hurry now, you can get fresh shelling peas from your local farmers' market before the season ends. Here's a delicious summer recipe for fresh pea soup.








2 lbs. fresh shelling peas (in pods)


4-1/2 cups water


2 bay leaves


4 sprigs fresh thyme


2 tsp. extra-virgin olive oil


1 small onion, peeled and minced


1 small carrot, minced


1/2 medium celery stalk, minced


1 tsp. chopped fresh parsley leaves


Salt (to taste)


1 Tbsp. minced chives


Remove peas from pods (you should have about 2-1/4 cups). Place empty pea pods, water, bay leaves, and thyme in large saucepan. Bring to a boil, reduce heat, cover, and simmer briskly for 15 minutes. Strain through sieve, pressing on solids to extract as much liquid as possible. Reserve broth and discard solids. (You should have at least 3 cups of broth.)






Heat oil in large saucepan over medium heat. Add onion, carrot, celery, and parsley and sauté until vegetables soften, about 6 minutes. Add 3 cups broth (reserve any extra to add later if needed) and simmer for 5 minutes to blend flavors. Add peas and cook just until tender, about 3 to 4 minutes.






Puree soup in batches in blender until perfectly smooth, adding extra hot pea broth or hot water to thin if desired. Return to saucepan and add salt to taste. Ladle soup into individual bowls. Garnish with chives and serve immediately. Makes 4 servings.






Preparation Time: 1 hour

Deep Sea Deliciousness: A Guide to Edible Seaweed

Deep Sea Deliciousness: A Guide to Edible Seaweed


By Jeanine Natale

As another sultry summer shimmies into full swing, why don't we take a look at a refreshing, versatile, and wonderfully low-calorie/fat-free food that's sure to add an interesting new dimension to light and healthy eating? Yes, seaweed! You've probably seen drifts of this common sea algae floating in the ocean waves, or in tangled clumps along the beach, but did you know it's actually a delicious, nutritious, and surprisingly popular food? If you've had sushi, miso soup—even salad dressing, pudding, or ice cream—odds are, you've eaten seaweed. Heck, you've probably even brushed your teeth with it.

Naturally high in essential nutrients like iodine, potassium, and magnesium, seaweed is becoming more and more available not only in health food or international stores, but also at your local market, and there are different kinds of seaweed used in all kinds of yummy dishes. It's been a staple in the diets of many coastal cultures from Japan to Scotland for centuries, and now the rest of the world is learning how good it really is for you. Five of the varieties you're most likely to encounter are nori, wakame, kombu, hijiki, and carrageenan, also known as Irish moss.



Contrary to many beliefs, seaweed is not fishy or even overly salty in taste or odor. Some varieties, like carrageenan, are nearly flavorless, and can be a versatile ingredient in many kinds of sweet and savory recipes. Each type of seaweed, whether crunchy, salty, chewy, sweet, crispy, or slippery, has its own nutritional fingerprint, but all varieties of this remarkable sea algae offer the health-conscious eater a fat-free, low-to-no-calorie superbundle of essential vitamins and minerals—most notably iodine.



Iodine is perhaps best known as an ingredient added to table salt (ironically, sea salt does not contain iodine naturally). But because many of us would do well to lower our salt intake, seaweed offers an excellent low-sodium delivery system for iodine. Numerous international studies have shown that iodine plays an important role in regulating the thyroid, which helps to keep your metabolism on an even keel. More importantly, according to a 2007 study by the World Health Organization, iodine deficiency is one of the world's most preventable causes of mental retardation, and seaweed is one of the most accessible and easily digested sources of this essential mineral. Indeed, seaweed is vegan and gluten-free, and it poses much less danger of causing an allergic reaction than fish or shellfish—two other good sources of iodine—might (although you should keep in mind that seafood is often processed in the same facility as both fish and shellfish). Also gaining much worldwide attention is evidence that a diet supplemented with iodine, as well as vitamins B and E, may help in preventing or lessening the effects of fibrocystic breast disease.



Generally, you'll find your different types of seaweeds available as dried sheets, flakes, or leaves, in prepared packages that usually weigh a couple of ounces each. (Single-serving sizes are typically between 1 and 3 grams, depending on the recipe.) After you moisten, steep, or soak your seaweed in water according to package or recipe directions, it's easy to use, and it retains its nutritional value even when cooked. Here's a quick look at how the various seaweeds add up.

Nori. The most recognizable of the seaweeds, nori comes in crunchy, paper-thin black sheets most familiarly used to wrap sushi. Nori can also be sprinkled in flake form as a yummy topping for soups and salads. A 2.5-gram serving of nori supplies 70 percent of the recommended daily allowance* (RDA) of iodine, 10 percent of the RDA of vitamin C, 8 percent of the RDA of vitamin A, and 1 gram each of protein and dietary fiber, along with trace amounts (6 percent of the RDA or less) of potassium, magnesium, riboflavin, and omegas 3, 6, and 9—and each serving has just 10 calories and only 5 milligrams of sodium.

Wakame. Generally eaten in larger amounts, wakame is a versatile seaweed most often featured as bite-sized bits in miso soup or thin slices in a salad. Usually sold as dried black flakes, wakame quickly turns a beautiful jade green color when soaked in warm or hot water, with a soft, slippery, easy-to-chew texture. Wakame will add a bit more sodium to your dish than nori does (28 percent of the RDA or 660 milligrams in a 10-gram serving), but you'll benefit from its more than 100 percent of the RDA of iodine, 30 percent of the RDA of magnesium, 17 percent of the RDA of dietary fiber, 14 percent of the RDA of potassium, 8 percent of the RDA each of vitamin A, iron, and calcium, and trace amounts of riboflavin, thiamin, niacin, phosphorus, and omegas 3, 6, and 9—and it has just 25 calories.



Kombu. Not quite as visible but essential to many delicious soups or noodle broths, kombu is a seaweed that usually comes in large dried leaves up to a foot long and a few inches wide. Typically, a cook will boil it in soups or stews, then remove it as you would a bay leaf, imparting to a hearty flavor and a decent dose of nutrients. A 3.3-gram serving of kombu has just 5 calories and 4 percent of the RDA of sodium, while also providing more than 100 percent of the RDA for iodine, and trace amounts of magnesium, calcium, potassium, dietary fiber, and omegas 3, 6, and 9.

Hijiki. If you're an avid fan of seaweed salads, the squeaky crunch of twig-like hijiki is already a favorite. Hijiki segments look like little dried black twigs about 1 or 2 inches in length, and soaking them in water will make them expand to about twice their size. Eaten hot or cold, hijiki has a springy, snappy crunch that is quite distinctive. A 2-gram serving of hijiki is calorie-free and supplies you with 20 percent of the RDA of calcium and trace amounts of vitamin B, magnesium, and dietary fiber, along with approximately 50 percent of the RDA of iodine.

Carrageenan. The seaweed you hardly ever see but have probably consumed most often is known as Irish moss, listed as carrageenan on that tub of mocha marshmallow ice cream you've been eyeballing. (Alas, it's not there in sufficient amounts to justify your getting to eat ice cream every day. Harrumph.) Carrageenan is mainly added to prepared foods and other products, including pudding, salad dressing, and toothpaste, to make them thick and smooth. Carrageenan can also be found at any health food store in the form of dried flakes or powder that dissolve completely in liquid, for use as a thickening agent for soups and stews, or to make nutritious teas and broths. A 6-gram serving has only 25 calories, and contains approximately 15 percent of the RDA of both protein and iodine, and trace amounts of vitamins A, C, and B12, as well as calcium, iron, magnesium, potassium, and sodium.

If you're new to the wide world of edible seaweed, it's fun—and not too expensive—to experiment with this versatile and nutritious food. Most small packages of seaweed cost anywhere from $5.00 to $9.00 for a few ounces, with larger (1-pound) bulk quantities costing anywhere from $25.00 or $30.00 up to $60.00 for rare or extra-fine-quality varieties. (The smaller-sized packages will provide more than enough product for your culinary needs and/or adventures.)



There are more than a few different brands out there, so read the labels carefully and go for any brand that clearly states organic origins and farming methods of the product. Most companies that sell seaweed products offer pristine, high-quality growing conditions and ecologically friendly harvests. Again, seaweeds, by nature, are vegan and gluten-free, and are widely used in raw-food and macrobiotic diets.



Here's one of my favorite salad recipes—perfect for summertime when chilled, and bursting with a crunchy refreshing zing when you add slivers of fresh ginger and a touch of rice wine vinegar!



Wakame and Cucumber Salad



For salad:

2 Tbsp. dry wakame seaweed (soak and drain according to package after measuring)

1/2 cucumber, sliced (scrub peel free of wax and leave on)

1 tsp. grated or slivered fresh ginger



For dressing:



1 Tbsp. low-sodium soy sauce

1 Tbsp. rice wine vinegar

A few drops of agave nectar (or 1/2 tsp. sugar)



Stir dressing ingredients together until well mixed, especially if using granulated sugar. Place all ingredients in bowl and toss with dressing. Chill in tightly covered bowl. Yum! Makes 1 serving.

Preparation Time: 20 minutes

Crocked Coconut Macaroon Shakeology

Recipe: Crocked Coconut Macaroon Shakeology

At this year's 2011 Beachbody Coach Summit, the Shakeology chefs came out in force with the ultimate recipes they'd developed to shake up their daily Shakeology regimen. In the chocolate category, the winner was Suzy F. She's lost 25 pounds with INSANITY^® and Shakeology, and she actually had to have her dress altered so it wouldn't fall off when she went up to receive her award!

• 1 scoop chocolate Shakeology
• 1 cup coconut water
• 1 tsp. rum extract
• 1 tsp. vanilla extract
• 1/2 cup light coconut milk
• 1 oz. frozen Thai coconut meat
• 1 Tbsp. coconut oil
• 1/2 cup ice

Place ingredients in blender and blend until thoroughly mixed and creamy. Makes 1 serving.
NOTE: If you're feeling a little "sticker shock" from the calorie count and fat grams, remember that coconut contains some of the healthiest, most heart-smart fat out there. But if you want to reduce the calorie count to 359, just cut the amount of coconut milk, meat, and oil in half.

Say Goodbye to the Food Pyramid!

Say Goodbye to the Food Pyramid!

By Denis Faye In their continued quest to be a relevant source of information regarding the American diet, the USDA retired their food pyramid earlier this month, replacing it with MyPlate, the new, improved—not to mention circular—representation of how they think the general public should eat. The recommendations really didn't change from the 2010 food pyramid revamp, but it's progress nonetheless, I suppose. It may have taken them 19 years, but the government has finally figured out that average Americans tend to eat on round plates, as opposed to triangular ones.



The new graphic features a plate filled with equal portions of veggies and grains, smaller but still substantial portions of fruits and proteins, and a small(ish) serving of dairy. While these portion sizes haven't changed, MyPlate is an improvement on the old recommendations based primarily on the plain, clear language featured front and center on the main page of the Web site, right below the graphic:
Balancing Calories

• Enjoy your food, but eat less.
• Avoid oversized portions.

Foods to Increase

• Make half your plate fruits and vegetables
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

• Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.
• Drink water instead of sugary drinks.

For you Beachbody^® types, this is all no-brainer intel, but if you walk down to your local mega-box store and have a look at all the folks pulling elastic-waisted pants off the plus-size racks, you'll see visual evidence that Americans just don't know how to eat. So good for the USDA for using simple, basic language to point out universal truths.

In defense of the USDA

If you spend much time in the food blogosphere, you know that the USDA's latest educational effort has many detractors. Complaints are probably best summed up by the blog Fooducate:
"With all due respect, the USDA should not be the government body dishing out (pun intended) nutrition advice . . . It's not a good idea to have the same organization that promotes agricultural and food production and sales be the one telling us what's healthy to eat."
While this is a valid point, I think we should save the conspiracy theories for Elvis, JFK, and the UFOs. Big Agra might have played a role in making MyPlate closer to McPlate, but I think a far more oppressive special interest group at play here is the American people in general. For example, let's look at the USDA's continued insistence that we need up to 8 servings of grains a day. In truth, while grains are a perfectly acceptable source of carbs, fiber, and other nutrients for 90 percent of the population, they pale nutritionally when compared to vegetables. However, if the government came out and told consumers they'd be better off with more salads and fewer sandwiches, Americans just wouldn't have it. We love our bread, so my guess is that the USDA keeps the grain numbers up in order to keep us from ignoring the recommendations completely. A telling sign of this is the bright red italic, large-font message plastered all over the MyPlate Web site: "Key Consumer Message: Make at least half your grains whole grains."
Half? Really? I haven't had a refined grain in about 2 weeks. There's no need for refined grain in a healthy diet—and I don't think the USDA put this plea in there to appease Big Agra, which profits from grain sales whether consumers eat the bran and husk or not. This "Key Consumer Message" has the distinct ring of a negotiation you have with a 6-year-old when you're trying to get him to eat his broccoli. It was put in there to appease those Americans who refuse to accept that Pop-Tarts^® aren't a complete nutritional source.
Another complaint a lot of people have is the continued importance placed on dairy in the recommendations. I'm prone to agree, but in defense of the USDA, the site does plainly feature the section, "For those who choose not to consume milk products."

Where they screwed up

Warm fuzzies aside, I do think the USDA could have done a few things differently. As I mentioned earlier, their treatment of grains was a little off. Also, their handling of protein leaves a lot to be desired. It assumes that consumers eat meat. While there is an informative section on the vegetarian diet, I'd rather see a more integrated approach to plant-based nutrition. For people who regularly eat meat and just want a few nonmeat protein options, MyPlate offhandedly recommends beans and nuts, and that's about it. In a way, this is decent advice, because combining these two foods with all the grain you're supposed to eat will give you all the amino acids you need to have complete proteins, but a more effective path would have been to create a whole separate nut-and-bean portion equal to the grain portion. With the guaranteed complete proteins this approach would introduce into the user's diet, he or she could reduce the meat protein portion to a healthier level.
Another notable absence from MyPlate is education on healthy fats vs. unhealthy fats, save a vague message stating, "Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns." Given the vast amount of research that indicates the health benefits of good fats, not to mention the fact that some fatty acids are ESSENTIAL to human health, the USDA might want to think about giving fat its own food group. Under this umbrella, they could stress the importance of foods like olive oil, avocados, and, most of all, super-nutritious nuts and seeds.
Some of you might note that I've just suggested adding two additional food groups to MyPlate, thus further complicating an already complex topic to educate people on. I concede that I understand why the USDA sugar-coats (literally!) their nutritional advice, with a little refined flour here and a little ham there, but that doesn't mean they need to dumb down their message. As long as information is presented clearly to them, humans are capable of understanding remarkably complex issues, be they delivered via circle or triangle.
Case in point? The University of Michigan's Healing Foods Pyramid (http://www.med.umich.edu/umim/food-pyramid/index.htm), which offers the nut/bean and fat portion changes I suggested, plus several others, in a concise, understandable way. It breaks down food choices into weekly and daily needs; stresses the importance of hydration; and even includes space for "accompaniments," a euphemism for "junk food."
The USDA could learn a thing or two from these college kids. They should certainly spend a little time on the Healing Foods Pyramid before coming out with their next round of nutritional suggestions. I applaud the USDA for trying to do the right thing by the American public, but maybe it's time to step up the game a little and assume we can handle a little tough nutritional love. Next time, let's spend a little less time worrying about the shape of the plate and a little more time figuring out what should go on it.

Day 2.. PLYO.. need i say more!!!!

OH MY GOODNESS!!!!!!  I was dieing.. but in a good way.  I know that there is noway but up now.. simple statements for today.. OUCH!!!


My arms hurt from the workout yesterday.. my armpits hurt.. and my triceps.. But that's a good thing..  Looking forward to Wednesdays workout.

Day 1..

I started today with the devotion to complete day 1.  Yes I did it.  I felt great getting it done.  I wasn't surprised by how bad off i am.  I mean really my pushups are so weak.  I am on my knees but I keep telling myself that means that at the end of this transformation I will be amazed at how well i did. 

My pullups are very weak as well, but I knew they would be.  I will work on them and look forward to seeing how much I will improve. I will take my 30 day pic and 60 and then the big 90 day pics.

When I talked to Tony at the summit he said to make sure that I do at least 22 workouts a month.  that's every mon-fri!!!  I can and will do that.  I know that there will be days that I don't want to do my workouts but will push to do them anyway.  I also know that there will be days i don't have as much power as i want.

Today my arms were shaking and I was really looking forward to the lawnmowers and  heavy pants.. My upper body was so weak.  I just kept shaking my arms out.  Laughing at myself but feeling great that I was accomplishing a goal of mine.  I know that the dive bombers will be a chore.  They are my evil nemesis.  I hate them. I tried P90X before but wasn't ready and let it beat me.  I still remember the feeling of the dive bombers breaking me and so they are the goal.  I want to kill them.

The other good part about this workout is that i get to have my results and recovery after the workout.  I love it.  Time to order more.  I seemed to have drank it with the other workouts too.. :)  I did drink my shakeology this morning and it is really filling me up.  I make mine with a scoop of chocolate shakeology, 1/2 banana, PB2, and ice.... love it!!!!!!!!!!

Gaining Mass with P90X

Gaining Mass with P90X^®

By Steve Edwards

"Don't want to look small!" —Lou Ferrigno in Pumping Iron

Guys have a thing for mass. It's hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like the Hulk^®, regardless of what their wives may think of green skin. If this sounds like you, here's the article you've been looking for: customizing P90X for mass.

Even if mass is your only goal, make sure to read the other articles in the series on customizing the X. (See Related Articles at the end of this article.) The principles discussed in these articles will be put to use here. To look like the Hulk, you don't need to be a physicist who's accidentally exposed to gamma rays, but you do need to consider science as we know it, particularly the question, "What is mass?"
What is mass?
Because many of our Success Stories, not to mention Tony, aren't exactly skinny, we must begin by defining mass—something most of you are looking for more of. Physics-related talk about inertia, gravity, and force aside, as we're using the term here, mass simply means size. As in the root of the word massive. A program targeting mass is concerned with one thing: muscle growth (from here on in referred to as hypertrophy), and a lot of it.
In a training cycle for mass, we should target hypertrophy even at the expense of other fitness goals. P90X is not a system designed for mass. It's designed for overall fitness, which means that ultimate gains in targeted areas, like speed, strength, flexibility, and muscle growth, are compromised to provide a program that improves all your body's physical energy systems during one 90-day effort. We feel that this is the preferred training system, because it addresses the big picture. But if your picture is quite literally being bigger, you'll need to read on.
Foundation
You've read about the capacity for improvement throughout this series, so here's where I tell you to do a round of P90X as it's designed before embarking on a mass-specific program. It's healthier, sure, but it's more than that. Training all of your body's energy systems until they're running efficiently increases your body's ability to do, well, anything. And "anything" includes looking like Lou Ferrigno. Once you've done a round of the X and aced your Fit Test, the foundation has been laid. You're ready to start gettin' big.
Resistance
Tony loves the word specificity. He often uses it when referring to exercise movements, but we're going to use it to refer to the equipment you'll need. With mass as your goal, you'd better acquire specific resistance equipment. The simplest form is weights; however, mass can also be created by using other forms of tension, like resistance bands. The bottom line is that if mass is your goal, you'll need to have more weight available than you've been using. Body weight and plyometric movements can be used effectively for strength training, but strength and hypertrophy are not synonymous. To make hypertrophic gains, you're going to need to find ways to make your body fail at a given number of repetitions. You'll want an array of weights and bands, and some extra devices like ankle and wrist weights, or a weight vest, to add resistance to all the movements you're doing.
The difference between size and strength
As we touched on last time (see "Sore, Hungry, and Slow: 3 Signs That Show Your Program Is Working" in the Related Articles section below), hypertrophy training simply increases the size of the muscle. Strength training increases the efficiency of the muscle. Large muscles have a greater capacity for strength. Absolute strength is the ability of the muscle to use all of its muscle cells for movement. People in sports dependent on strength-to-weight ratios target high muscular efficiency in their training, whereas those in sheer size-dependent sports will focus more on hypertrophy. Most sports are somewhat dependent on both size and strength, which are ideally improved during different cycles of training.
Periodization
The periodizational concepts that have been discussed in previous articles need to be explained here before a mass schedule is created. Remember that a standard schedule would look similar to this:
Foundation phase (Power 90^® or what you did pre-X) + block 1 + transition/recovery + block 2 + transition/recovery + block 3 + recovery = peak (final Fit Test)
The difference here is that we're going to structure an entire training cycle based only on hypertrophy. This means we won't be setting up a peak phase. Over a long period of time, you'll want to teach your muscles how to function more efficiently. We'll get to this at the end.
For now, we'll just say that there's still a periodizational approach to consider. You'll still adapt, gain, and plateau over time, so we'll need a structure to keep this happening. But the structure will be dependent simply on rep schemes (the number of repetitions that you target to bring you to failure) and progressive overload. The blocks of our 90-day schedule will each target a different number of repetitions, which you'll want to aim for to induce failure. But because we're not changing the schedule much, and thus creating less Muscle Confusion^™, we won't need such frequent recovery phases.
Progressive overload
Hypertrophy is all about creating progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at similar points in time. (We use reps as a reference point but the actual measure is force over a given amount of time.)
Recovery
The more we can focus on hypertrophy, the more muscle we'll gain. Since we only have so much energy to expend, this means we should spend less time working on other areas. This is where you'll see the biggest differences from the traditional P90X schedules. When you're not training for hypertrophy, your entire focus should be on preparing your body to create more hypertrophy. Therefore, the P90X mass schedule will have a lot of active recovery and flexibility work and very little intense cardio. This means we'll spend more time recovering during each training block and taking fewer periods focused solely on recovery.
Putting it all together
Before we get to the schedule, here are some general things to consider. The first is pacing. Instead of following the kids in the videos, target your rep scheme (and push pause when necessary). Do each set to failure, or as close as you can get, without exceeding your targeted number of reps by more than a couple. If you lack enough weight to induce failure, try slowing down the movements so that you're holding your contraction long enough that you're fighting the pump. The force over time equation only works if you're pumped silly. With this in mind, do not use the pause button simply to increase the time between exercises. You want to be pumped through the entire workout. No pump = no growth.
A good way to choose the resistance for each movement is to use enough so that you can only do the lower number of your targeted rep scheme. Once you can do the higher number, it's time to increase the resistance.
Do your repetitions slowly and with control. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form.
When you're done, you're done. You don't need to finish an entire workout if you're struggling. Once you lose the ability to move the weight or do the move in strict form, stop the workout. Any further training would only create more breakdown than you could recover from and increase your risk of injury.
Your diet
You won't be burning as many calories as you would during the Classic schedule of the X. If you eat the same amount, you may gain more mass, but you'll also gain more body fat. This might or might not be acceptable, so pay attention and adjust your diet as necessary. If you want mass, then you need to eat enough for your body to put on weight.
Block 1, phase 1
Weeks 1 through 3

• Day 1: Chest, Shoulders & Triceps
• Day 2: Cardio X, Ab Ripper X
• Day 3: Legs & Back
• Day 4: X Stretch; Ab Ripper X or Abs/Core Plus (from P90X^® Plus)
• Day 5: Back & Biceps
• Day 6: Yoga X
• Day 7: Off

Targeted number of reps: 8 to 12 (focus on 10 to 12)
Block 1, phase 2
Weeks 4 through 6

• Day 1: Chest & Back
• Day 2: Cardio X, Ab Ripper X
• Day 3: Shoulders & Arms
• Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
• Day 5: Legs & Back
• Day 6: Yoga X
• Day 7: Off

Targeted number of reps: 8 to 12 (focus on 8 to 10)
Recovery Block
Week 7

• Day 1: X Stretch
• Day 2: Yoga X
• Day 3: Core Synergistics
• Day 4: Kenpo X
• Day 5: Yoga X
• Day 6: X Stretch
• Day 7: Off

Block 2, phase 1
Weeks 8 and 9

• Day 1: Chest, Shoulders & Triceps
• Day 2: Cardio X, Ab Ripper X
• Day 3: Legs & Back
• Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
• Day 5: Back & Biceps
• Day 6: Yoga X
• Day 7: Off
• Day 8: Chest & Back
• Day 9: Cardio X, Ab Ripper X
• Day 10: Shoulders & Arms
• Day 11: X Stretch; Ab Ripper X or Abs/Core Plus
• Day 12: Legs & Back
• Day 13: Yoga X
• Day 14: Off

Targeted number of reps: 6 to 10
Block 2, phase 2
Weeks 10 and 11
Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 8
Block 2, phase 3
Week 12
Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 6
Final note: This is an entire cycle of training based only on hypertrophy. To have an athletically efficient physique, you should do other training cycles that target different goals. Even if your only goal is hypertrophy, training these other systems properly will improve your body's physical systems and increase your capacity for muscle growth, as well as the speed at which you can add or shed muscle and fat. So while you can tweak and reuse this basic structure over and over, it will also benefit you to get back to basics and do P90X Classic from time to time.

P90X® Results and Recovery - Tub

---

Recipe: Frozen Shakeology^® Pops

By Sandy Carter (and her daughter)

Ready for a frosty treat that's as healthy as it is delicious? Try this recipe for frozen Shakeology pops. They're simple to mix up and freeze, and best of all, there's no guilt—just icy-cold choco-peanutty refreshment!

• 1 serving Chocolate Shakeology
• 3/4 cup nonfat milk
• 1-1/2 Tbsp. peanut butter (all-natural is best)
• 1 cup ice (more or less to taste)

Place ingredients in blender and blend until thoroughly mixed and creamy. Pour into 4-oz. pop molds and freeze until solid. Makes 4 pops.
Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
91	8 g	1 g	8 g	3 g	<1 g

^†With Home Direct, you'll receive this item every 30 days, shipped directly to your door and billed to the credit card used today. You may cancel at any time.

Order your today!  (click banner above to be redirected)

Avoid Summer Weight Gain

8 Ways to Avoid Summer Weight Gain

By G.D. Rossen As the summer vacation season approaches and millions of people start planning trips, among the most popular ways the recreation-starved choose to spend their hard-earned vacation time and harder-earned cash is on cruise ships or at all-inclusive tropical resorts. The cruise industry alone saw more than 10 million passengers depart from U.S. ports last year, while tropical über-resorts with names like Sandals^®, Breezes, and Couples beckon with enticing promises of warm sands and days of leisure. (We won't touch on what Hedonism Resorts^® beckons with.) What these vacation destinations all have in common is cocoon-like protection in a safe, microcosmic version of the locale you're visiting, committed to relaxation and fun. But they share something else too. As all-inclusive vacations, they offer near-continuous access to all the food you can eat, which makes them appeal to instincts honed by our famine-fearing ancestors—instincts that tell us that if there's food available, it's time to chow down. Cruise ships in particular have gained notoriety as being fat factories on the seas. Like the average American waistline, every year, the ships grow larger and larger, adding more and more dining rooms and buffets, each enticing travelers to gorge as they lounge in the tropical sunshine.

And while in this era of shrinking paychecks and cost-conscious consuming the idea of all-inclusive vacations sounds like a smart vacation shopper's dream come true, this all-you-can-consume kind of vacation carries with it risks for the health-minded vacationer. So if your goal is to keep from overindulging while at an all-inclusive resort or on a cruise, and you can't depend solely on your willpower to keep you on the straight and narrow, here are eight ways you can enjoy your vacation to the fullest without derailing your healthy eating and exercise plan.

1. The opposite of mountain climbing (or beware the buffet). Mountain climbers have been known to explain their passionate need to tackle a given peak by saying "because it's there"; vacationers at an all-inclusive often defend their face-first dives into mountainous buffets with the same motto. Just because something is there doesn't mean you have to have it. That said, we're all human, and something that seems "free" or "paid for" is enticing and alluring . . . especially when it's bathed in cream, salt, sugar, cheese, etc. So when mealtime rolls around and a buffet sprawls before you like pirate booty waiting to be plundered, make sure you start with the salad. That's right, a simple green salad, and while you're at it, try light dressing or no dressing at all. Salad fills up space in your stomach while it provides you with vitamins and roughage, the latter of which is noticeably lacking in many buffet-style foods. Just remember, the more salad you eat (at, say, 50 calories for a cup and a half of salad without dressing, or 100 calories for a cup and a half with low-fat balsamic vinaigrette), the less room you'll have for starchy, fatty, salty Fettuccine Alfredo (which can weigh in at 700 calories per serving and up—often way up). The result is that in addition to keeping your arteries clearer, you're gonna feel a lot better in your swimsuit when you're lounging on the Lido deck.

2. Be the captain of your table. While cruise ships and all-inclusive resorts have embraced the "more is better" philosophy, offering sometimes a dozen restaurant options to their captive diners, the tourism industry has also been among the most responsive to working "heart-healthy" and lower-calorie options into their menus. You just have to use them. Vegetarian choices are usually available at every meal, as are sugar-free desserts and low-salt options. On cruises in particular, many ship kitchens pride themselves on accommodating guests' special dietary requests. And since both cruise ships and beachside resorts boast waterfront settings and nautical themes, fish dishes are virtually always available on the menu, which can make for healthier dining choices, especially when grilled.
3. Beware the pink parasols. Okay, let's not go overboard. If you drink alcohol, your vacation most likely won't be the time you choose to cut it out of your diet. But the amount of calories in some alcoholic drinks can be truly astounding. Daiquiris, margaritas, mai tais—resort favorites all—generally carry high-calorie loads, and basically any drink sweetened with syrups or sugar is getting into Candyland as far as calorie count goes. Also, alcohol has that special ability to lower your resistance, impeding your better judgment. The bottom line is that drinking can make you consume a surplus of empty calories, both directly (the alcohol itself) and indirectly (the poolside French fries or grande platter of nachos you order when the alcohol obliterates your resolve). So before you find yourself paddling over toward the swim-up bar (because hey, how cool is that, having a swim-up bar?), have a strategy in place. Maybe your strategy will involve using low-cal mixers (i.e., rum and Diet Coke^®) or alternating between an alcoholic drink and a nonalcoholic low-cal or no-cal drink (i.e., sparkling water on ice with some lemon or lime). Or if a cold beer is more to your liking, enjoy a light beer instead.

4. Then again, it is vacation! So eat . . . then hit the gym. Sure there's temptation on vacation. That's why it's a vacation. And you don't want to be so mindful of your menu that you don't have fun. (After all, would you go to Switzerland and not try the chocolate, or visit New Orleans and not have beignets?) So if you embrace the dining options to their fullest, or feel you're deserving of your vacation drinks (especially since someone else is driving [the ship]), you should also embrace the many, many exercise options that are available. Fully outfitted gyms are de rigueur in all major resorts and ships, and the hour you spend on an elliptical machine could see you burn off 600 calories. The hardest part is incorporating the workout regimen you embrace at home to this new environment where hedonism is encouraged and rewarded. (Few gyms are emptier than those on cruise ships.) So here are a few exercise options.
5. Exercise easy . . . Opportunities for easy, "I've got a hangover and can't get too out of breath"-type exercise are plentiful at resorts and on cruise ships. Sure, they may not be challenging enough to be featured on the cover of an outdoorsy-lifestyle magazine, but remember that embracing the many slower-paced vacation-style exercise options around you is better than not moving at all. For instance, you might want to take a morning walk before camping out on the nearest chaise lounge for the day. Walking on an even surface at 3 miles per hour will consume around 220 calories an hour, and even a modest (or stumbling) 2-mile-per-hour walk burns around 170 calories. So the paths around the resort, or even off-property if that's both safe and viable, provide for strolls that let you enjoy the warmth, soak in the atmosphere, and not atrophy on a poolside lounge chair. Likewise, most cruise ships boast tracks around the upper decks where passengers can walk or jog to their heart's delight (jogging can burn 360 calories and up an hour). Even the much-maligned game of shuffleboard can burn 150 or 200 calories an hour. Yes, it's a ridiculous pastime. Yes, it is associated with Miami Beach in the 1970s. But the idea is to move, rather than only bake in the sun while downing nachos and beers.

6. Or exercise hard core . . . Rock-climbing walls are now present on many ships and at some resorts, and provide an extremely calorie-intensive workout due to the intense physical demands of clinging to a faux-rock face with feet and fingers (burning as much as 100 calories in a brief 10-minute climb). Never rappelled down a climbing wall before? No problem. Whether you have or not, if your resort has a rock wall, they have staff on hand to teach you how to use it, generally offering courses geared for climbers of different experience levels. Climbing walls involve intense use of muscles and balance, and you'll certainly feel it the next day. Likewise, many cruise ships, when they pull into port, offer challenging onshore athletic activities, like kayaking, which can burn 340 or more calories per hour.
7. Sleep with the fish—or just exercise with them. Nowhere are water sports more readily available than at beachside resorts and on cruise ships. Snorkeling burns around 350 calories an hour, and provides a calming view of the world you may not normally get. Surfing is another activity that's perfect to try on your resort-bound vacation (some megaships also offer surf pools or surf parks to let passengers surf while still on board), and surfing can burn 200 calories an hour. Of course, swimming is one of the most effective exercises around, and swimming around ocean or pool for an hour could easily burn 400 calories or more.

8. Dancing (does the limbo count)? Yes, cruise ships and resorts are romantic places where music fills the warm night air, so embrace the music and dance! Dancing is one of the best forms of cardio exercise, so whether you prefer to slow dance in the moonlight (a gentle waltz burns 120 calories or more an hour) or party down to some disco (while burning more than 270 calories an hour), rest assured that what you're doing is good for you. Dancing also has the distinction of being one of the more enjoyable forms of exercise—just one of the reasons that Hip Hop Abs^® and Turbo Jam^® have helped so many people improve their health and conditioning. The point with all these exercise options is to move, and whenever possible, to embrace the concept of Muscle Confusion^™, which forms the basis of the P90X^® fitness regimen. Keeping your body moving in a variety of ways, continually forcing it to adapt, results in effective muscle toning and fat-burning.

Attitude is Everything

Attitude is Everything




For years, Marvin Towler earned $15 an hour as a kickboxing and martial arts instructor. Making ends meet was a struggle. "I love teaching fitness," he explains. "But existing paycheck to paycheck was a constant stress. It's no way to live, especially when you have kids."

Though fitness was his passion, Marvin often considered leaving the industry. But to do what? "I was willing to work hard," Marvin says, "but never really trained to do anything else. I was out of answers." Then a solution came to him—in the mail.



"I was honored with an invitation to teach kickboxing at a Breakthrough to Success seminar in Scottsdale," Marvin recalls. That's where he met Team Beachbody® Coaches Milan and Kevin Jensen. "I knew about Beachbody," explains Marvin, "I'd ordered P90X from an ad in a fitness magazine a few years before." He was only too pleased to be recruited by the Jensens. It was September 2008 and suddenly Marvin had a plan for earning extra income in the field he loved.



A little more effort, a lot more achievement

By January 2010, Marvin still had more potential than business. "Everything was in place, except my attitude," admits Marvin. Overwhelmed with the duties of parenting and work, he was slow to take action with his business. "I didn't give the opportunity the time or attention it needed to take off." Then, coming home from a family trip, Marvin felt something inside him shift.



"I was done, fed up with the same old struggle. Then it occurred to me that committing to my business wasn't something I HAD to do. It was something I WANTED to do. Just like that, my attitude changed." So did his actions.



He called his Coach, Kevin, who recommended the Game Plan. Marvin jumped in with both feet. He says, "I adopted Ralph Waldo Emerson's mantra, 'Do the thing and you will have the power!'" He attended every corporate event and immersing himself motivated him to work even harder. "I took on the 90 Days to Diamond Challenge," he smiles.



Success in 90 days—or less

Just 80 days later, the day he arrived in LA for Coach Summit 2010, Marvin had gone Diamond. And the rewards kept coming. "I qualified for the Success Club cruise. It was incredible. It was also my first vacation since 1993." But there were more challenges to come for Marvin.



Thankfully, after finding so much success as a Coach, Marvin found it easier to handle life's obstacles, too. "Shortly after going Diamond, I went through a difficult break-up. I moved from California across the country, to New Jersey. I had to leave my local network, but it gave me the chance to reconnect with old friends."



Marvin brought his buddy Ron Crocker to Team Beachbody, and Ron went Diamond in only 51 days. "He's in qualification for One Star Diamond Coach, just seven months into the business," beams Marvin. "Now we have two Fit Clubs going at the Jersey shore!" And things keep getting better for Marvin.



Good fortune is contagious

These days, the good fortune Marvin has brought into his life has spread to people around him, too. "One of my Coaches, Justine Petersen, is now in the TurboFire infomercial. Plus, she was featured in Carl's blog!" Marvin's children reap the rewards of his business, too. "Now, with my flexible schedule, I can be there for my girls," he says. It's a wave Marvin intends to keep riding.



"I'm Star Diamond now and I plan to be 5 Star Diamond or better by the end of 2011. I want to achieve 10 Star by Summit 2012. And I am committed to building a strong Hispanic Team." And these ideas are modest compared to his long-term goals. "Most important, I want to open Ireland as a market! I have lots of family there," he explains.



Now, more than ever, Marvin is a huge proponent of personal growth and development. He recognizes that there will always be challenges, but now has a strategy for rising above them. "You gotta let go of the No's and keep it moving. Put in the effort; what you get out of it is success. The growth of my business is the perfect barometer of that."

My new bling!!!!1

Amazing!!!!

so ready!!!

I havent been able to work out since my surgery.. Man am i ready.  I hate not feeling the energy and sweat.  I want to be back to pushing play everyday.  I miss my Turbofire.  The music makes me just want to get down and push myself.  I am so going to mix it with Chalean Extreme.

I will keep doing my 3 day Shakeology cleanse and feeling good.  Today is day one and feeling good.  I will keep you posted on how i feel after day 2.

Chocolate Shakeology Pancakes

A weekend favorite…Shakeology Pancakes!!! (keep in mind that Cooking/Heating Shakeology is not recommended as it will kill the LIVE ingredients will be compromised. But this is certainly a great treat. My kids and myself really enjoyed it this weekend.

1 scoop of chocolate Shakeology

Fiber One pancake mix or pancake mix of your choice (I used Coach’s Oats Multigrain Pancakes)

1 scoop protein powder (optional)

Water (follow amount on box & add a little extra for Shakeology/ protein)



Mix thoroughly and make as directed + drizzle with agave syrup

click here to get your chocolate Shakeology

Keeping it Simple

Keeping it Simple with Coach Darren Natoni


By Network writer Sean Sullivan

"Before my discovery of the Beachbody opportunity, I hoped till I was blue in the face for a change, for something to come along, for someone to recognize my potential," Coach Darren Natoni recalls. "A great deal was happening—I just couldn't see it. I was too busy not being busy; I was too focused on being bitter and unhappy, getting out of shape, and missing out on the unbelievable opportunity surrounding me."


Then, one evening, Darren saw an ad for a new fitness program called INSANITY®. "I was that out-of-shape guy, sitting on the couch, three years past any sort of legitimate workout," Darren remembers. "And on comes this crazy infomercial claiming to be the hardest workout ever put on DVD. I went online and clicked that big red button that says, 'YES! I WANT TO TAKE THE INSANITY CHALLENGE!' That single moment is when everything changed for me."



Planting the seeds of success

Just 60 days later, Darren had completely transformed his body. But little did he know the transformation of his career was just beginning. "I was online, preparing to repeat INSANITY, when I learned about the Business Opportunity," he says. "I had no clue how I was ever going to recruit a single Coach; I just knew that I loved INSANITY and wanted to share it with everyone."



On the morning of January 1, 2010, Darren wrote down his goals for the year. But he was still unsure how to begin growing his organization. Then, he saw one of the Game Plan Road Tour events. "THAT is when I started to learn how easy this business really is," Darren gleams. "Since that day, I've had one simple strategy for building relationships—say 'hi' to people. That's it! Just go out there and try to brighten someone's day." And in little over a year, this singular focus has propelled him to the impressive Coach rank of Star Diamond.



Overcoming obstacles

Darren's incredible early success has not come without facing challenges. "The lowest point in my Beachbody business happens every time a Coach quits," he says. "Whether they are personally sponsored or not. There's nothing more discouraging to me than watching someone surrender and accept defeat—especially considering all it takes to be wildly successful in this business is to be a product of the product and to NOT QUIT."



Darren is also frequently asked about exploding through the barriers to achieving Success Club—a feat he has accomplished all 15 months since becoming a Coach. "My core philosophy on Success Club is simple. Don't focus on Success Club," Darren says. "While it's undoubtedly an invigorating goal, we must use it as fuel to better our fitness, refine our nutrition, and build positive relationships with amazing people who drive us to new heights in our life."



Darren adds, "By investing our energy into living a full, happy life by pursuing our potential, we naturally attract success—hence, we manifest Success Club."



Rocketing future growth

By simply focusing on the means, rather than the ends, Darren continues to reach new levels with his organization. "My mind almost explodes from sheer anticipation and excitement when thinking about the current state of my Beachbody business and where my team is headed," Darren says. "Sure, the income is great, but it continues to be secondary to the invaluable moments of witnessing someone break past boundaries they didn't think possible."



Darren continues, "It makes me proud to watch someone completely revolutionize his or her life. That's the root of future success. That's what defines this opportunity for me."



Asked about his core philosophy on achieving success, Darren's eyes light up. "IF WE SETTLE, WE FAIL AT LIFE," he exclaims. "The philosophy that gets me out of bed in the morning is simple. I KNOW today, tomorrow, this month, this year, is going to be the best of my life. By knowing, it becomes reality. What people don't fully grasp until they take this journey is how much these programs not only reshape your body—Beachbody has the power to reshape your entire life."

Eat like a 2nd Grader

"You eat like a 2nd grader."

That's what my wife said to me 3 years ago. She said if I were going to run a health and fitness company, I had better find a way to eat better or I'd be a dead CEO sooner than I'd like.



Problem is, I don't like vegetables. I really don't like vegetables. And everything I've been reading about them was telling me that even they don't have the antioxidants, prebiotics, and enzymes of some of the exotic foods being harvested from around the world.



We set out on a mission to create a way for me to not only live up to my wife's request but surpass it, using the most potent whole food ingredients available for health, weight loss, and energy. And we had to make it taste good.

The result is Shakeology®, the Healthiest Meal of the Day®. It takes the guesswork out of nutrition for me and simplifies my life.

Just look at the results we got from a 90-day research study, where we replaced one meal per day with Shakeology and saw major improvements in the health of the group.*†

By the end of week 1

Improved digestion and regularity

Reduced cravings

By the end of week 4

Increased energy and stamina

Lost weight

Improved mental clarity



By the end of week 12

Lost, on average, 10 pounds and 2 inches off waist

Reduced risk of heart disease, high blood pressure, and arthritis

Lowered cholesterol on average by 30% and even up to 70%

Enjoyed healthier skin, hair, and nails



I've been using Shakeology now for more than 2 years, and it is not only my Healthiest Meal of the Day, it's my favorite meal of the day. And here's my guarantee to you:



The Bottom-of-the-Bag Guarantee



If you don't feel results in the first 30 days, I want you to have your money back (less s&h). But I hope you really give it a try so you see the benefits I have.



Cheers!

Carl Daikeler

Chairman and CEO, Beachbody®
T
hese statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.



†In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol was reduced on average by 38%. Proven results with regular exercise routine and balanced diet.

The Good the Bad and the Oily

By Jeanine Natale

The notion of extracting the oil from food has been around for thousands of years. Long before it even occurred to anyone that oil and vinegar are two great tastes that taste great together, people began pressing oil from fruit, seeds, legumes, and grains. What we've learned since then is that certain oils allow us to augment our diets in ways that are both healthy and delicious. The specific oils we're looking at in this article are olive, avocado, canola, sunflower, grapeseed, sesame, coconut (really!), peanut, and corn oils.

Each of these nine oils contains both mono- and polyunsaturated fats. In addition to helping to lower cholesterol and possibly helping prevent medical conditions like heart disease, they contain beneficial ingredients like vitamin E and some omega-3 and -6 fatty acids, and also help other essential vitamins get to where they can do the most good for your body. Furthermore, both mono- and polyunsaturated fats have been shown to lower disease risk in general.1



Some of these oils are becoming increasingly more available in a variety of different forms. You've probably heard of virgin or extra-virgin olive oil, and if you like to frequent tiny gourmet-type boutiques that offer indulgences for your tastebuds, it's likely that you've seen the words "cold-pressed" on many a fancy label. This refers to oils that have been pressed very carefully at low temperatures to ensure the most taste and the highest nutritional content. Conversely, refined versions of these oils have been derived from second or third pressings, then usually processed at a higher temperature—these will have lighter, more neutral flavors, a slightly longer shelf life, and just generally a lot less good stuff.



Here are some ways to get the best use of whichever oil you choose. Don't forget, the cold-pressed and extra-virgin varieties will be more expensive and are offered in smaller bottles, as they have shorter shelf lives. Also, lower cooking temperatures ensure more retention of the very things that make these oils good for you when used wisely. You should always avoid the smoke point, or temperature at which all oils begin to burn. When oils reach the smoke point, this means most if not all of the beneficial elements have been burned away. Besides, it'll probably make whatever you're cooking taste terrible, not to mention how bad all that smoke is for your lungs.



As for serving sizes and/or RDAs of these oils, remember that they are all fat. Always use them sparingly—a tablespoon of any of these oils is approximately 100 to 120 calories, with about 14 grams of fat.



Presenting Our Natural Nine

1.Olive oil. High in oleic acid, olive oil has long been touted for its beneficial properties, with many studies showing that it can help to lower bad cholesterol levels and even aid in the prevention of heart disease. Use extra-virgin or cold-pressed varieties for drizzling on salads, bruschetta, or even a cool, freshly tossed tomato and basil pasta—the distinctly dramatic taste of a fine-quality olive oil pairs well with, oh, just about everything. In a "proper" Italian restaurant, it's what you'll be treated to when you're first seated, served with fresh bread and sweet balsamic vinegar. The lighter, more refined varieties are good for stir-frying, sautéing, and baking.

2.Grapeseed oil. This light, much thinner oil is high in linoleic acid—an antioxidant that helps promote healthy skin and aids in lowering bad cholesterol levels. Easily found in any health food store, grapeseed oil has been used in Middle Eastern cooking for centuries. If your local market has a decent international foods aisle, you should be able to find grapeseed oil there. Use grapeseed oil in just about anything you want, as it takes to being heated very well; stir-frying, sautéing, and searing are all quick, easy, and delicious with grapeseed oil. However, the delicate nutty flavor of the extra-virgin and cold-pressed varieties are exquisite for dipping, drizzling over cold salads like hummus or baba ganoush, or accenting all kinds of dressings.

3.Avocado oil. Vitamin E is spoken here. Avocado oil tends to be a bit more expensive than the other oils on this list, as it's still somewhat of a newcomer to the food scene, and you can find it mostly in those specialty/gourmet stores we mentioned earlier. Extra-virgin avocado oil has a delicious fruity, nutty flavor, perfect for dipping, drizzling, and accenting all kinds of dishes. It also happens to have, hands-down, the highest smoke point, topping out at 520° for the most refined variety. Searing, stir-frying, sautéing, baking—a touch of this light, flavorful, versatile oil will definitely do you good.

4.Sesame oil. High in antioxidants and vitamin E, sesame oil has been studied for its role in helping to reduce high blood pressure and lower bad cholesterol levels.2 There are a wide variety of sesame oils made from toasted (dark brown oil) and untoasted (light yellow oil) seeds. All varieties take very well to high heat, which is great for searing, and (of course) excellent for stir-frying! However, it's got a very distinctive smell and flavor, so you should use it sparingly, almost as an accent flavor in any type of cooking or in uncooked dishes. Be warned: Most of the sesame oils used for stir-frying is actually soybean oil blends. Read the label carefully if you decide to explore this flavorful oil.

5.Coconut oil. Another vitamin E powerhouse, coconut oil might just be put to better use outside your body than in it. It's the ideal oil to use in making chocolate candy, since it's solid at room temperature, but melts in the mouth.3 That being said, it's also much higher in saturated fat than any of the others we've mentioned, something many experts feel your arteries might prefer to avoid. Like sesame oil, coconut oil does have a very distinctive taste and a relatively high smoke point, which makes it great for stir-frying, searing, sautéing, and baking. Do some research, then use it wisely!

6.Peanut oil. A common item in any food store, peanut oil has long been used for everything from salad dressings to deep-frying. It's naturally high in the antioxidants that help keep your cells functioning properly and some commonly available varieties are fortified with vitamin E. Peanut oil is generally more highly processed and has a light taste, although there are currently some finer-quality cold-pressed peanut oils on the market. One caveat: If you're allergic to peanuts, it's best to avoid this oil.

7.Corn oil. Similar to peanut oil in taste and versatility, you can find corn oil pretty much anywhere, and it's a good option for those with peanut allergies. It's naturally high in omega-6 fatty acids, but there's some controversy surrounding corn oil due to the ongoing GMO (genetically modified organism) issue. There are a few specialty stores that offer a virgin corn oil made with non-GMO corn, but it's difficult to verify this claim, as regulations and quality controls vary rather widely both in the U.S. and abroad. That being said, you can use a fine-quality corn oil for anything from salad dressing to deep-frying.

8.Sunflower oil. Vitamin E and good-for-you antioxidants are in abundance in sunflower oil. A lighter, thinner oil, sunflower oil has become increasingly popular, a choice motivated by the trend toward eliminating trans fat from use in restaurants and manufactured food products. The typical refined varieties are available anywhere, but there are also raw and cold-pressed sunflower oils available at health food stores and online.

9.Canola oil. Naturally rich in antioxidants, specifically oleic acid, canola oil is made from the rapeseed plant, which is found mainly in Canada. Hence the name "canola"—a take on "Canadian oil, low acid" that sounds smoother and has a better ring to it than "rapeseed." This light, versatile, nearly flavorless oil has gained increasing popularity over the last decade due to its health benefits, but also because of the controversy over GMOs. Because of all this publicity, there has been considerable transparency regarding the regulation of canola oil sources and products. While canola oil is highly processed (like your basic-variety peanut, corn, and sunflower oils), it does retain its high monounsaturated fat content. Just be sure you read the labels carefully, and always go for the finer quality products