1. The document provides instructions for completing a fitness test before starting the P90X workout program. It details 8 exercises to test strength, flexibility, endurance and heart rate.
2. Participants are instructed to record their results for each exercise both before starting the program and again after 90 days to chart their progress.
3. The test includes exercises like pull-ups, push-ups, squats and planks to evaluate core strength and muscle endurance, as well as flexibility tests and a heart rate check after high intensity jumping jacks. Minimum performance standards are provided.
1) The document provides guidance for new Team Beachbody coaches on how to set up and launch their business, including determining their motivation ("Why"), setting business and fitness goals, identifying contacts, using marketing tools, and earning commissions.
2) Coaches are encouraged to commit 2-3 hours daily and attend training events to build their business. Key steps include creating online profiles, accounts, and websites to engage customers.
3) The system teaches coaches to use third-party marketing tools to advertise effectively and earn commissions from 25-50% on product sales as well as bonuses for team performance and ranks. Higher ranks unlock greater rewards.
Shakeology is a plant-based meal replacement shake. It contains whey protein from milk but is otherwise vegetarian. The whey protein is antibiotic-free. It contains no caffeine. The green and brown varieties get their colors from natural ingredients like herbs, vegetables, and fruits. Shakeology uses whole food ingredients processed at low temperatures to preserve nutrients. It contains a small amount of fructose for taste. You can drink up to two shakes per day or replace two meals. It is generally safe and healthy for most people including those with diabetes or lactose intolerance, but check with your doctor. You may need to take additional supplements if doing intense workouts.
The document discusses the location, climate, and natural resources of Mexico, Venezuela, Brazil, and Cuba and how they affect where people live and trade. It notes that Mexico has a varied climate and most people live in the central region with fertile farmland. Mexico's key exports include oil, manufactured goods, fruits, and vegetables. Venezuela has a tropical climate and most people live along the northern coast; it relies heavily on oil exports. Brazil has a tropical climate and exports include coffee, soybeans, and oranges grown along the coasts. Cuba was influenced by its location on ocean trading routes and tropical climate; its economy previously relied on sugar exports and Soviet support.
This document provides feedback from a coach to a sprinter, Filip, on his block start technique. The coach notes that Filip is strong but could improve his acceleration. His main areas for improvement are his setup position, first step, and first five steps out of the blocks. Specifically, the coach observes that Filip's setup rounds his back and prevents full extension. On his first step, Filip's lead arm does not extend high enough to drive his motion. By the third step, Filip has already come upright instead of maintaining his driving phase. The coach provides tips on adjusting Filip's block position and driving with power from his first step to carry his momentum farther down the track.
The document provides details on a 24-workout bulking program, including workout splits and exercises. It recommends taking 5-7 days off before starting the program to avoid overtraining. The program separates the bulk into 8 cycles that alternate between two different workouts, each targeting chest/shoulders/triceps, back/biceps/forearms, or quads/hamstrings/calves. It emphasizes intensity over volume and includes techniques like drop sets, rest-pause, and strip sets to maximize muscle growth.
1) The document provides guidance for new Team Beachbody coaches on how to set up and launch their business, including determining their motivation ("Why"), setting business and fitness goals, identifying contacts, using marketing tools, and earning commissions.
2) Coaches are encouraged to commit 2-3 hours daily and attend training events to build their business. Key steps include creating online profiles, accounts, and websites to engage customers.
3) The system teaches coaches to use third-party marketing tools to advertise effectively and earn commissions from 25-50% on product sales as well as bonuses for team performance and ranks. Higher ranks unlock greater rewards.
Shakeology is a plant-based meal replacement shake. It contains whey protein from milk but is otherwise vegetarian. The whey protein is antibiotic-free. It contains no caffeine. The green and brown varieties get their colors from natural ingredients like herbs, vegetables, and fruits. Shakeology uses whole food ingredients processed at low temperatures to preserve nutrients. It contains a small amount of fructose for taste. You can drink up to two shakes per day or replace two meals. It is generally safe and healthy for most people including those with diabetes or lactose intolerance, but check with your doctor. You may need to take additional supplements if doing intense workouts.
The document discusses the location, climate, and natural resources of Mexico, Venezuela, Brazil, and Cuba and how they affect where people live and trade. It notes that Mexico has a varied climate and most people live in the central region with fertile farmland. Mexico's key exports include oil, manufactured goods, fruits, and vegetables. Venezuela has a tropical climate and most people live along the northern coast; it relies heavily on oil exports. Brazil has a tropical climate and exports include coffee, soybeans, and oranges grown along the coasts. Cuba was influenced by its location on ocean trading routes and tropical climate; its economy previously relied on sugar exports and Soviet support.
This document provides feedback from a coach to a sprinter, Filip, on his block start technique. The coach notes that Filip is strong but could improve his acceleration. His main areas for improvement are his setup position, first step, and first five steps out of the blocks. Specifically, the coach observes that Filip's setup rounds his back and prevents full extension. On his first step, Filip's lead arm does not extend high enough to drive his motion. By the third step, Filip has already come upright instead of maintaining his driving phase. The coach provides tips on adjusting Filip's block position and driving with power from his first step to carry his momentum farther down the track.
The document provides details on a 24-workout bulking program, including workout splits and exercises. It recommends taking 5-7 days off before starting the program to avoid overtraining. The program separates the bulk into 8 cycles that alternate between two different workouts, each targeting chest/shoulders/triceps, back/biceps/forearms, or quads/hamstrings/calves. It emphasizes intensity over volume and includes techniques like drop sets, rest-pause, and strip sets to maximize muscle growth.
To get a flat, firm stomach, one must do daily abdominal crunches while also maintaining a calorie-controlled diet, as crunches alone will not burn belly fat. The proper form for crunches is to lie on your back with bent knees and feet flat, hands behind the head without interlocking fingers, and focus on a spot on the ceiling to avoid neck strain. Slowly curl up using only abdominal muscles, pausing at the top with shoulder blades 4-8 inches off the ground before slowly returning to the starting position. Doing 2-3 sets of 15-20 crunches per day with good form is recommended for toning abs.
Push-Pull Workout: Achieve Balanced Strength and MuscleAI AVENUE
Are you looking to enhance your fitness routine, achieve a well-rounded physique, and maximize muscle growth? Discover the power of the "Push-Pull Workout" strategy in this engaging SlideShare presentation.
In this presentation, we dive deep into the concept of the push-pull workout routine, a popular training approach among fitness enthusiasts and athletes. With a focus on balance and efficiency, the push-pull workout targets both major muscle groups and allows for effective recovery.
Key Highlights:
Understanding Push and Pull Movements: Learn the fundamental difference between push and pull exercises and why they matter in your fitness journey.
Benefits of Push-Pull Workouts: Explore the advantages of this versatile training method, including improved muscle symmetry, strength gains, and reduced risk of overtraining.
Sample Workouts: Get access to sample push-pull workout routines tailored for various fitness levels, from beginners to advanced athletes.
Nutrition and Recovery: Discover how proper nutrition and recovery strategies complement your push-pull training for optimal results.
Real Success Stories: Hear from individuals who have transformed their bodies and fitness levels using the push-pull workout approach.
Whether you're a fitness novice or an experienced gym-goer, this SlideShare presentation offers valuable insights, tips, and practical guidance to help you incorporate push-pull workouts into your fitness regimen. Unlock the potential for a balanced, strong, and sculpted physique with the push-pull workout method.
Join us on this fitness journey and take your strength training to the next level with the push-pull workout. Get started now!
This document provides instructions for several exercises that target different muscle groups, including the chest, back, shoulders, arms, core, and legs. The exercises include parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, lateral raises, and squats. Implementation steps are provided for each exercise.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
This document provides an 11-exercise strength training program with instructions for each exercise. It begins with multi-joint exercises for larger muscle groups like legs and back, followed by single-joint exercises for smaller muscles. Each exercise lists the target muscle group, joint movement, and step-by-step instructions. Safety precautions and guidelines for proper warm-ups are also included to prepare the body and prevent injury when strength training.
The document provides instructions for performing various exercises as part of a circuit training routine. It describes squats, bench presses, and deadlifts, including proper form and technique. Key safety tips are emphasized, such as always using a spotter, maintaining control of weights, and avoiding arching the back or rounding shoulders during lifts. Circuit training involves moving between 8-12 exercise stations targeting different muscle groups to keep the body continuously moving and challenged.
Arman Sadeghi's Revolutionary Titanium workout has helped hundreds of people lose weight and achieve the body of their dreams. With a proven method of working out 25 minutes per day, you can have the body you've always wanted.
The document describes a dynamic stretching routine that can be done before physical work or exercise. Dynamic stretching involves controlled movements through a full range of motion without holding the stretched position. It lists examples like arm circles, trunk twists, and half squats. The purpose is to warm up muscles and joints safely without impairing strength. It recommends leading crew members in this routine before daily planning to ready their bodies and minds for work.
Progressive muscle relaxation (PMR) and breathing exercises can help reduce tension and anxiety. PMR involves tensing then relaxing specific muscle groups to learn the difference between tension and relaxation. A full PMR schedule takes 10 minutes daily but can be shortened by focusing on muscle groups together. Deep muscle relaxation and cue-controlled relaxation allow inducing relaxation without tensing muscles. Abdominal breathing from the diaphragm and a calming breath exercise involving slow inhaling and exhaling can also help relax the body and mind. Regular practice of these techniques trains the body to maintain relaxation.
This document provides an overview of three Pilates exercises that can be done at home without equipment. The Hundred works the core and abs by lifting the neck, shoulders, and legs off the mat while pumping the arms in increments of five beats for one hundred repetitions. The One Leg Kick targets the legs by lifting one leg back at a time while lying on the stomach. The Double Leg Kick challenges balance by bending the knees and pulsing them three times while in a plank position and lifting the chest. The document recommends following along with a trained instructor for proper form and technique.
I’ll show you how to lose your belly fat, gain muscle, and get defined abs. When you subscribe you’ll get free home workouts, bodybuilding workouts, ab workouts, and more. I’ll also show you exactly what to eat to get ripped…and show you fitness “tricks” you can use to get results faster.six pack shortcuts
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Stretching the muscles before and after training is important to prevent injury and increase flexibility. Proper form for push-ups includes keeping the body straight, elbows at a 45 degree angle, lowering all the way down and breathing out on the way up. Progress should be made by gradually increasing the number of push-ups over time and tracking progress in a notebook or app. Variations can be added once mastered to further challenge muscles.
The document provides information and techniques for reducing stress and treating stress-related health issues like back pain and migraines. It recommends progressive muscle relaxation, deep breathing, meditation, self-massage, and proper ergonomics to reduce stress and tension. It also gives tips to prevent back pain such as maintaining good posture, regular exercise, and using appropriate chairs and seating. For migraines, it suggests identifying and avoiding triggers like smoking, alcohol, and food sensitivities.
This document provides instructions for 6 secret exercises used by physique champions:
1. Measured Movement Power Deadlift uses wooden planks to gradually increase the weight lifted over time for deadlifts.
2. Tensile Contraction Leg Curl is an improvised leg curl using an adjustable sit-up board.
3. Expander Cable Lat-Pulls involve pulling cable handles apart in short ranges to target the lats.
4. Gironda Prone-Dumbbell Rowing is done laying facedown on an elevated bench to target the outer lats.
5. Compound Towel-Chins-Lever combines towel chin-ups with a kneeling position
This document discusses how yoga can benefit both the body and mind. It introduces 5 basic yoga poses that provide a full body workout when done slowly and with breathing: Child's Pose calms the mind and gently stretches the lower back, hips and spine; Downward-Facing Dog strengthens the arms and back while stretching the hamstrings and calves; Plank Pose tones the core and builds upper body strength; Four-Limbed Staff Pose follows Plank and strengthens the arms, wrists and abdomen; Cobra Pose strengthens the back muscles and increases spinal flexibility while stretching the chest. The document provides guidance on when to do or modify each pose.
The document provides post-pregnancy belly workout tips, including 5 safe exercises that can be performed at a ladies gym in Anna Nagar to help reduce belly fat and regain core strength after delivery. The recommended exercises are deep breathing with abdominal contraction, side planks, pelvic tilts, bridges, and baby lift squats. These exercises target the core muscles and pelvic floor while also strengthening the back and glutes. They should be done under the guidance of a fitness trainer and incorporated along with cardio, strength training, and a healthy diet for optimal post-pregnancy fitness results.
This document provides instructions for using a step counter to self-monitor physical activity levels. It explains how to set up the step counter, reset it daily, check the number of steps, calories burned, and distance walked. The default stride length and weight settings can be adjusted. Wearing the step counter centered on the hip is recommended. Testing it by counting steps can ensure accurate readings. The purpose is to track daily steps towards a 10,000 step goal and gradually increase the goal over time. Logging steps daily is encouraged.
This weight loss worksheet provides space to reflect on one's ideal weight according to a medical professional, the activities and exercises planned to get in shape, the healthy foods to incorporate into one's diet, the junk foods to eliminate, and who can provide support and accountability.
This weekly fitness tracker allows the user to log their daily exercise by recording the type of exercise, length of time exercised, and perceived intensity level for each day of the week. The user can fill in details for cardio workouts, weight training sessions, stretching routines, and more to monitor their fitness progress over the course of a week.
To get a flat, firm stomach, one must do daily abdominal crunches while also maintaining a calorie-controlled diet, as crunches alone will not burn belly fat. The proper form for crunches is to lie on your back with bent knees and feet flat, hands behind the head without interlocking fingers, and focus on a spot on the ceiling to avoid neck strain. Slowly curl up using only abdominal muscles, pausing at the top with shoulder blades 4-8 inches off the ground before slowly returning to the starting position. Doing 2-3 sets of 15-20 crunches per day with good form is recommended for toning abs.
Push-Pull Workout: Achieve Balanced Strength and MuscleAI AVENUE
Are you looking to enhance your fitness routine, achieve a well-rounded physique, and maximize muscle growth? Discover the power of the "Push-Pull Workout" strategy in this engaging SlideShare presentation.
In this presentation, we dive deep into the concept of the push-pull workout routine, a popular training approach among fitness enthusiasts and athletes. With a focus on balance and efficiency, the push-pull workout targets both major muscle groups and allows for effective recovery.
Key Highlights:
Understanding Push and Pull Movements: Learn the fundamental difference between push and pull exercises and why they matter in your fitness journey.
Benefits of Push-Pull Workouts: Explore the advantages of this versatile training method, including improved muscle symmetry, strength gains, and reduced risk of overtraining.
Sample Workouts: Get access to sample push-pull workout routines tailored for various fitness levels, from beginners to advanced athletes.
Nutrition and Recovery: Discover how proper nutrition and recovery strategies complement your push-pull training for optimal results.
Real Success Stories: Hear from individuals who have transformed their bodies and fitness levels using the push-pull workout approach.
Whether you're a fitness novice or an experienced gym-goer, this SlideShare presentation offers valuable insights, tips, and practical guidance to help you incorporate push-pull workouts into your fitness regimen. Unlock the potential for a balanced, strong, and sculpted physique with the push-pull workout method.
Join us on this fitness journey and take your strength training to the next level with the push-pull workout. Get started now!
This document provides instructions for several exercises that target different muscle groups, including the chest, back, shoulders, arms, core, and legs. The exercises include parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, lateral raises, and squats. Implementation steps are provided for each exercise.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
This document provides an 11-exercise strength training program with instructions for each exercise. It begins with multi-joint exercises for larger muscle groups like legs and back, followed by single-joint exercises for smaller muscles. Each exercise lists the target muscle group, joint movement, and step-by-step instructions. Safety precautions and guidelines for proper warm-ups are also included to prepare the body and prevent injury when strength training.
The document provides instructions for performing various exercises as part of a circuit training routine. It describes squats, bench presses, and deadlifts, including proper form and technique. Key safety tips are emphasized, such as always using a spotter, maintaining control of weights, and avoiding arching the back or rounding shoulders during lifts. Circuit training involves moving between 8-12 exercise stations targeting different muscle groups to keep the body continuously moving and challenged.
Arman Sadeghi's Revolutionary Titanium workout has helped hundreds of people lose weight and achieve the body of their dreams. With a proven method of working out 25 minutes per day, you can have the body you've always wanted.
The document describes a dynamic stretching routine that can be done before physical work or exercise. Dynamic stretching involves controlled movements through a full range of motion without holding the stretched position. It lists examples like arm circles, trunk twists, and half squats. The purpose is to warm up muscles and joints safely without impairing strength. It recommends leading crew members in this routine before daily planning to ready their bodies and minds for work.
Progressive muscle relaxation (PMR) and breathing exercises can help reduce tension and anxiety. PMR involves tensing then relaxing specific muscle groups to learn the difference between tension and relaxation. A full PMR schedule takes 10 minutes daily but can be shortened by focusing on muscle groups together. Deep muscle relaxation and cue-controlled relaxation allow inducing relaxation without tensing muscles. Abdominal breathing from the diaphragm and a calming breath exercise involving slow inhaling and exhaling can also help relax the body and mind. Regular practice of these techniques trains the body to maintain relaxation.
This document provides an overview of three Pilates exercises that can be done at home without equipment. The Hundred works the core and abs by lifting the neck, shoulders, and legs off the mat while pumping the arms in increments of five beats for one hundred repetitions. The One Leg Kick targets the legs by lifting one leg back at a time while lying on the stomach. The Double Leg Kick challenges balance by bending the knees and pulsing them three times while in a plank position and lifting the chest. The document recommends following along with a trained instructor for proper form and technique.
I’ll show you how to lose your belly fat, gain muscle, and get defined abs. When you subscribe you’ll get free home workouts, bodybuilding workouts, ab workouts, and more. I’ll also show you exactly what to eat to get ripped…and show you fitness “tricks” you can use to get results faster.six pack shortcuts
six pack shortcuts
sixpackshortcuts
six pack shortcuts review
mike chang
bodybuilding
Stretching the muscles before and after training is important to prevent injury and increase flexibility. Proper form for push-ups includes keeping the body straight, elbows at a 45 degree angle, lowering all the way down and breathing out on the way up. Progress should be made by gradually increasing the number of push-ups over time and tracking progress in a notebook or app. Variations can be added once mastered to further challenge muscles.
The document provides information and techniques for reducing stress and treating stress-related health issues like back pain and migraines. It recommends progressive muscle relaxation, deep breathing, meditation, self-massage, and proper ergonomics to reduce stress and tension. It also gives tips to prevent back pain such as maintaining good posture, regular exercise, and using appropriate chairs and seating. For migraines, it suggests identifying and avoiding triggers like smoking, alcohol, and food sensitivities.
This document provides instructions for 6 secret exercises used by physique champions:
1. Measured Movement Power Deadlift uses wooden planks to gradually increase the weight lifted over time for deadlifts.
2. Tensile Contraction Leg Curl is an improvised leg curl using an adjustable sit-up board.
3. Expander Cable Lat-Pulls involve pulling cable handles apart in short ranges to target the lats.
4. Gironda Prone-Dumbbell Rowing is done laying facedown on an elevated bench to target the outer lats.
5. Compound Towel-Chins-Lever combines towel chin-ups with a kneeling position
This document discusses how yoga can benefit both the body and mind. It introduces 5 basic yoga poses that provide a full body workout when done slowly and with breathing: Child's Pose calms the mind and gently stretches the lower back, hips and spine; Downward-Facing Dog strengthens the arms and back while stretching the hamstrings and calves; Plank Pose tones the core and builds upper body strength; Four-Limbed Staff Pose follows Plank and strengthens the arms, wrists and abdomen; Cobra Pose strengthens the back muscles and increases spinal flexibility while stretching the chest. The document provides guidance on when to do or modify each pose.
The document provides post-pregnancy belly workout tips, including 5 safe exercises that can be performed at a ladies gym in Anna Nagar to help reduce belly fat and regain core strength after delivery. The recommended exercises are deep breathing with abdominal contraction, side planks, pelvic tilts, bridges, and baby lift squats. These exercises target the core muscles and pelvic floor while also strengthening the back and glutes. They should be done under the guidance of a fitness trainer and incorporated along with cardio, strength training, and a healthy diet for optimal post-pregnancy fitness results.
This document provides instructions for using a step counter to self-monitor physical activity levels. It explains how to set up the step counter, reset it daily, check the number of steps, calories burned, and distance walked. The default stride length and weight settings can be adjusted. Wearing the step counter centered on the hip is recommended. Testing it by counting steps can ensure accurate readings. The purpose is to track daily steps towards a 10,000 step goal and gradually increase the goal over time. Logging steps daily is encouraged.
This weight loss worksheet provides space to reflect on one's ideal weight according to a medical professional, the activities and exercises planned to get in shape, the healthy foods to incorporate into one's diet, the junk foods to eliminate, and who can provide support and accountability.
This weekly fitness tracker allows the user to log their daily exercise by recording the type of exercise, length of time exercised, and perceived intensity level for each day of the week. The user can fill in details for cardio workouts, weight training sessions, stretching routines, and more to monitor their fitness progress over the course of a week.
This weekly weight loss diary allows users to track their weight, body measurements, and feelings each week to monitor progress on a weight loss journey. Key data fields include weight, BMI, body measurements like waist, hips, bust/chest and thighs/arms, weight change from the prior week, and a reflection on how the user felt about themselves that week.
This document provides a goal tracker worksheet for weight loss goals. It includes spaces to write down daily goals and how one feels throughout the day. The focus is on overall well-being rather than weight loss. An example is given from November 23-29, where goals included trying a new vegetable stir fry, going for walks, drinking water, doing jumping jacks, eating vegetarian, and denying junk food. Feelings ranged from feeling tired to feeling refreshed, bloated, silly, heavy, and irritable without sweets to feeling energized after exercise. Examples of goals are also provided.
This checklist helps those struggling with food addictions overcome temptations by asking themselves four questions. The questions prompt self-reflection on whether the food in question truly nourishes one's body and health or is being used as an escape, and encourages having the strength to say no to harmful foods. The checklist does not provide the specific steps to overcoming food addictions, only introducing that there are three steps involved.
This document is a weekly meal tracker for tracking water intake and healthy meals over the course of a week, broken down by day of the week. It includes spaces to track water consumption, breakfast, two snacks, lunch, another snack, dinner, and a final snack each day.
The document provides tips and information for improving health and losing weight. It discusses how maintaining a healthy lifestyle can provide more energy in the morning. It also outlines the health risks of being overweight like heart disease, diabetes, and depression. Losing weight is described as an act of self-love that can improve self-esteem, happiness, and relationships. Common excuses for obesity are debunked, and creating an individualized health plan is recommended.
This document provides a list of the top 20 brain foods: whole grains, nuts like walnuts and almonds, berries, seeds like sunflower and pumpkin, eggs, avocados, tomatoes, broccoli, red cabbage, spinach, green tea, dark chocolate, bananas, yogurt, cottage cheese, eggplant, extra lean beef, wild salmon, and romaine lettuce, and dry beans.
This document is a weekly meal tracker for tracking water intake and healthy meals over the course of a week, broken down by day. It includes spaces to track breakfast, two snacks, lunch, another snack, dinner, and a final snack each day. The goal is to help the user plan and keep track of healthy eating habits on a daily basis.
This document provides instructions for calculating body mass index (BMI) using a formula that involves multiplying weight by 703 and dividing by height in inches squared. It gives an example calculation and a chart showing BMI ranges and their meanings in terms of being underweight, normal weight, overweight, or obese.
The Transformation Team Work at Home OpportunityMy Workouts Pay
The document discusses the obesity epidemic in the United States and introduces The Transformation Team and Beachbody company. Beachbody creates popular at-home fitness programs and supplements and uses a multi-level marketing model with Coaches. It highlights the large problem of obesity, Beachbody's success creating popular programs and supplements, and the financial opportunities for Coaches to earn retail commissions and bonuses by sharing the products.
This document discusses the importance of exercise and maintaining a lifestyle of fitness. It provides several chapters that discuss motivations for exercise, how exercise can help reduce stress, ways to make exercise more fun and engaging, various health benefits of exercise, and tips for achieving a good life through fitness. The key message is that regular exercise is essential for both physical and mental health, but it is important to find ways to enjoy working out so it becomes a sustainable lifelong habit.
Body Gospel is a fitness program that combines exercise, nutrition, and faith. It includes 6 workouts on DVD set to gospel music, resistance bands, and a nutrition plan. The program is designed to help people lose weight and get fit while growing closer to God. Celebrity trainer Donna Richardson Joyner leads the workouts and emphasizes that exercise is a form of praise to transform both body and spirit.
This document outlines a 4-week workout program divided into Burn, Push, and Lean phases. Each phase includes 3 circuits made up of 9 exercises. For each exercise, spaces are provided to record the weight lifted and number of reps completed over the 4 weeks to track progress. The goal is to increase weight and reps as strength and endurance improve over the course of the program.
This document is a 60-day fitness journal for tracking meals and calories over 5 meals per day. It includes spaces to log each meal, the calories for that meal, any add-ons, and a running total of calories for the day. The goal is to use this journal to count calories and monitor nutrition over 60 days.
The document is a workout sheet that tracks exercises and reps/weights over 12 weeks. It lists 20 exercises that involve bodyweight movements, dumbbells, and a pull-up bar. For each exercise, the number of reps and weight used (if applicable) is recorded weekly to monitor progress. The goal is to improve strength, endurance, and overall fitness over the 12-week period using this comprehensive bodyweight and dumbbell circuit program.
This document contains two identical worksheets for recording exercise repetitions and weights over multiple weeks of a strength training routine. The routine consists of 12 exercises targeting the chest, back, shoulders, arms and core muscles. For each exercise, spaces are provided to record the number of repetitions and weight used for two sets on weeks 1, 2, 3, 9, and 11 of the routine. The worksheets instruct the user to perform each exercise twice and use the top line for the first set and bottom line for the second set. A second page of the worksheet contains identical instructions and spaces for recording 12 additional exercises focusing on the shoulders, arms, and back.
This document contains a price list for Beachbody fitness and nutrition products with descriptions, retail prices, club prices, warehouse prices, and PV values. The price list includes items like Shakeology packets and starter packs, fitness programs and workouts on DVD, resistance bands, balls, and other accessories. It also includes a section for Beachbody branded apparel like t-shirts.
1. “BEFORE” AND “AFTER” PHOTOS The more you show, the more you’ll know. Wear a swimsuit, underwear,
or something comparable so you can see where you need the work, and where you’re making progress.
Don’t be afraid to show some skin. These photos are great motivators. Be sure to take your first series
of photos prior to day 1, following these simple guidelines:
1
Use a plain background if possible.
2
Take a few front shots (hands on hips, “biceps flex” muscle pose), a few side shots (hands
at sides), and a few back shots (hands on hips, “biceps flex” muscle pose).
3
Don’t suck it in or push it out. You want a true reflection of your body’s appearance. This
is not just a “before” photo, it’s a goodbye photo. The P90X train is about to leave the
station, and that body is going to leave some luggage behind. “Whoo Whooo!”
4
Repeat this process after Phase 1, after Phase 2, and after Phase 3 to chart your
visual progress.
5
Visit Beachbody.com/P90X, or if you’re a member of the Team Beachbody
community, go to TeamBeachbody.com, to create a profile page and post your
photos online.
TAKE THE FIT TEST Before starting an extreme fitness program like P90X, it’s important to know where you
stand and if your current fitness level is adequate. Providing an honest assessment of your abilities and
your mind-set will allow you to take advantage of your strengths and overcome your weaknesses.
We ask that you complete the equivalent of Power 90® or Slim in 6® before you begin. But if you’re
unfamiliar with these programs, we’ve set some guidelines for you to follow. If you can’t do what is listed
below, you’ll see better results by doing another exercise program before you take on P90X. So if you can’t
finish the Fit Test, do Power 90. You’ll get great results, and then be able to come back and crush P90X.
Do this test a few days before your official “day 1.” The P90X Fit Test takes approximately
important note
40 minutes to complete. Be sure to consecutively perform all the exercises in the order they
appear. Keep up with the timing, and make a note if you do anything differently; you will
repeat this Fit Test when you complete P90X, so it is vital that you are able to do it the same
way, in the same order. That way you’ll get a true indication of the improvements you’ve
made. Pay attention, and be honest with yourself.
WHAT yOu WIll NEED
TO TAKE THE FIT TEST
_Heart rate monitor _Chin-up bar (securely installed)
_Body fat tester or caliper _Timer (stopwatch or watch with second hand)
_Tape measure _Towel
_Scale (calibrate to 0.0 lbs.) _Water
_Partner to help record data (optional) _Your “Bring It” game face
17
27
2. You’ll want to monitor your morning resting heart rate throughout this program. This is a good
THE FIT TEST
resting heart rate indicator of your overall cardiovascular fitness. If possible, take your resting heart rate as soon as
you wake up (BEFORE GETTING OUT OF BED). Over the course of the program, your resting heart
rate should drop. If it goes up a few days in a row, you may be overtraining or getting sick.
Put on your heart rate monitor. Be sure it is secure and
working correctly before beginning. Try to be as relaxed as
possible when taking this reading. Remain
HOW TO TAKE yOuR RESTING HEART RATE calm and quiet for 2 minutes, then record
your resting heart rate below.
If you don’t have a heart rate monitor, take your pulse from
either your neck or wrist, and count the beats for 30 seconds.
Multiply by two to get your resting heart rate.
Heart rate Prior to DAy 1:
Heart rate After DAy 90:
That was the easy part . . . most likely you passed that.
NOW WARm uP:
Now take about 10 minutes to warm up. Start by marching in place, then do any low-impact
movements you like (jumping jacks, light jog in place, etc.) until you build up a light sweat, then
stretch out lightly. You never want to work "to failure" when you’re cold and tight. The warm-up on
Power 90 Cardio 3-4 through the yoga moves is a good way to get you ready.
1_Pull-uPS Grasp your chin-up bar using wide grip (palms facing forward, away from body, two fists
wider than shoulders). From a hanging position, pull body up smoothly until chin clears
maximum number the bar. Lower body back down, being sure to straighten the arms, and repeat without bouncing up.
of pull-ups to failure Don’t be discouraged if you are not able to do very many. Do as many as you can, to “failure.”*
Record the number of pull-ups you can do here. (If you’re only able to do 1/4, 1/2, or 3/4 of a pull-
up, go ahead and record it anyway.)
*TO FAIluRE?
Physically “to failure”
is when your body
stops you by not Prior to DAy 1:
being able to go any
further without
causing injury. Do not
force past failure.
After DAy 90:
P90X minimum_ Should be able to do at least 3 pull-ups if male, 1 pull-up if female. However, many people
won’t be able to do any pull-ups when starting P90X. you’ll get more out of the program if you
can do pull-ups, but you can substitute by using the B-lINES Resistance Bands with the door
attachment for pull-downs, which are demonstrated as an alternative in the videos.
REST 1 mINuTE BEFORE GOING ON TO THE NEXT EXERcISE.
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3. 2_VERTIcAl lEAP
Stand sideways with shoulder against wall and raise arm straight overhead against the wall. Record that
height here.
Prior to DAy 1:
After DAy 90:
jump with step Then lower arm, take JUST ONE STEP back and proceed to jump straight up, trying to touch highest
point on wall (no gathering up a head of steam prior to your jump—think “jump ball”). Record that
height here.
Prior to DAy 1:
After DAy 90:
Subtract the first measurement from the second; that is your vertical leap.
Record your vertical leap inches here.
Prior to DAy 1:
After DAy 90:
P90X minimum_ Should have a vertical leap of at least 5 inches if male, 3 inches if female.
REST 4 mINuTES BEFORE GOING ON TO THE NEXT EXERcISE.
3_PuSH-uPS
maximum number Put down something soft, about 2 or 3 inches high (pillow or cushion), to make contact with
of push-ups
to failure
chest on each rep. Be sure to keep body straight with hands at “normal” push-up width.
Record number of push-ups performed to failure here.
Prior to DAy 1:
After DAy 90:
P90X minimum_ Should be able to do at least 15 if male, 3 if female (or 15 push-ups off your knees).
REST 4 mINuTES BEFORE GOING ON TO THE NEXT EXERcISE.
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4. You will need a ruler or tape measure for this test. Sit on floor with legs extended directly in
front of you. Bend forward at waist and extend arms over legs towards toes. Don’t
4_TOE TOucH bend knees. See how close you can get fingertips to toes. If not able to reach,
flexibility test measure the distance from fingertips to toes. If able to extend fingers beyond toes,
measure how much further fingers reach beyond toes. Do not strain or force this.
Record distance from fingertips to toes here.
Use a “–” if not able to reach toes (e.g., –3 inches)
or a “+” if reaching beyond toes (e.g., +3 inches).
Prior to DAy 1:
After DAy 90:
P90X minimum_ Reach should be no less than 6 inches from your toes, or a “–6.”
REST 4 mINuTES BEFORE GOING ON TO THE NEXT EXERcISE.
5_WAll SQuAT
isolating quad/ Place back flat against wall and lower your body into a seated chair position (quads parallel
leg strength
to the floor, feet directly below knees (think 90-degree angle here). Start timer as soon as
you get into the chair position. Breathe through the discomfort and hang in there until you
can’t hold yourself up any longer (i.e., to failure). Be sure NOT to place hands on wall or
“scoot” with shoulders. You can slide down slowly as you get tired, but once your butt
touches the floor, time’s up.
Record exact time able to hold wall squat here.
Prior to DAy 1: number weight
After DAy 90: number weight
P90X minimum_ Should be able to hold wall squat for at least 1 minute.
REST 4 mINuTES BEFORE GOING ON TO THE NEXT EXERcISE.
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5. Choice of weight is important for this exercise. A somewhat heavier weight will be
more effective in helping you determine your results on day 90—think of the weight
at which you will max out at 10–15 reps. Men should consider a minimum of 20 lbs.
and women should consider a minimum of 8 lbs. (see minimum below).
6_BIcEP cuRlS Extend arms straight down in front of body, palms forward. Be sure that
front-facing curls arms are fully extended between each curl. Using both arms at the same time,
perform as many curls as you can until failure. Don’t rock or cheat, and no breaks
longer than 1 second between reps.
Record number of curls completed and weight used here.
Prior to DAy 1: number weight
After DAy 90: number weight
P90X minimum_ Should be able to do at least 10 curls with 20 lbs. if male; at least 10 curls with 8 lbs. if female.
REST 3 mINuTES BEFORE GOING ON TO THE NEXT EXERcISE.
7_IN & OuTS
the ab test
Starting position: Seated with hands on the floor at your sides, knees bent with
feet on the floor. Raise feet off the ground and bring knees in towards your chest.
Straighten legs back out and repeat movement without touching floor.
Record number of in & outs performed here.
Prior to DAy 1:
After DAy 90:
P90X minimum_ Should be able to do at least 25.
REST 4 mINuTES BEFORE GOING ON TO THE NEXT EXERcISE.
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6. You will now perform jumping jacks nonstop for 2 minutes at a
8_HEART RATE mAXImIZER quick and steady pace. During the final 30 seconds, you will go
as fast as you can to maximize your heart rate. When you finish, be prepared to
measure your heart rate over a span of 4 minutes. Should be able to finish the
test standing and able to breathe.
Step 1: 2 minutes at quick and steady pace—last 30 seconds are at sprint.
Step 2: Record heart rate immediately after jumping jacks here.
Prior to DAy 1:
After DAy 90:
Step 3: Heart rate 1 minute from stopping here.
Prior to DAy 1:
After DAy 90:
Step 4: Heart rate 2 minutes from stopping here.
Prior to DAy 1:
After DAy 90:
Step 5: Heart rate 3 minutes from stopping here.
Prior to DAy 1:
After DAy 90:
Step 6: Heart rate 4 minutes from stopping here.
Prior to DAy 1:
After DAy 90:
P90X minimum_ Be able to finish the 2 minutes of jumping jacks.
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