How to Combine P90X and Insanity

This is a super hard core workout for those that either A. want to see results faster or B. just cant get enough of this stuff. I have attached the schedule for the combination of P90X and Insanity but keep in mind you can always modify it. Here are steps to follow and some tips to keep in mind if you do this:

Step 1

Understand the elements of each workout. The Insanity program and the P90X program include plyometric training, strength training, cardiovascular training, core training and flexibility training. Know what the focus of each workout is. For example, the P90X Chest & Back workout is primarily an upper-body strength training session, while the Insanity Max Recovery DVD focuses on flexibility and stretching.

Step 2

Use the P90X program for most of your strength training sessions. Although the Insanity program includes some strength training, it is body weight only exercises. The Insanity program is designed to be a 60-day routine. For long-term fitness, you need to include resistance-training workouts in your exercise routine.

Step 3

Decide on your training goal. You have to know what you want to accomplish to know how to get there. Some common training goals include increasing cardiovascular endurance, increasing strength and losing weight.

Step 4

Design your weekly schedule. How you schedule your week will depend on what your training goal is. If you want to increase your cardiovascular endurance, include more aerobic sessions. If you want to increase your strength, include more strength-training workouts. A balanced program might include three cardio sessions and three strength sessions per week, alternated every other day.

Step 5

Select your workouts. The point of combining P90X and Insanity is to create more variety in your routine. Don't choose your favorite Insanity cardio DVD for every aerobic workout. Use all the workouts to build a complete routine with plenty of variety.

Tips:

• This is not for beginners. Make sure you have mastered both workouts before attempting to combine them.
• Make sure you have at least one full rest day each week.

Read More: http://www.livestrong.com/article/491800-how-to-combine-p90x-insanity/#ixzz1vieTwREb

How to get free coffee :D

Thought I should just spread the word, I don't think a lot of people know about it...


You can get free coffee from The Green Bean in Ops Town but signing for 'Cup of Joe for a Joe'. They will email you peridodically with a link, it will show a short message from someone that bought you a cup of coffee. You just print off your code and bring it with you as payment for you coffee.


http://www.greenbeanscoffee.com/coj/joe/joe_controller.php?action=signup-form

Shakeology Week Zero

Im gonna be honest you guys, the first time I made Shakeology, Tropical Strawberry flavored mixed with only water, it was NOT good. Not tasty at all. I was distraught! My boyfriend had been drinking it for about a month and told me not to give up so easily. He had been seeing great results, a lot of the same things they claimed would happen. He doesn’t even drink coffee anymore! I am apprehensive but have decided to stick with it, I already purchased it and I’m too lazy to send it back for a refund. Plus I really want it to work since it can be so hard to eat healthy out here!

He also said to try different recipes to find something that I thought tastes good. And they have a billion out there. So I am. Today, the second day, I mixed some strawberries, half a banana, half of a plain yogurt container, some OJ, and some ice, along with a scoop of Shakeology. I use a little blender in my office that my Lt got for 20 dollars online. And… It tasted great! It was prolly because I covered the ‘super healthy’ taste with the fruit, but if I am still getting all of the benefits than I am okay with that!

Just as an FYI, you can find the benefits below. Sound great right?!? Yeah, I’m apprehensive too, I guess we’ll see….I’ll keep blogging my results periodically…

If you want to see the official doctor’s opinions or results from Shakeology you can check it out on the MyShakeology link on the right hand side of the page.

By the end of Week One:

·         Improved digestion and regularity

·         Reduced cravings

By the end of Week Four:

·         Increased energy and stamina

·         Lost weight

·         Improved mental clarity

By the end of Week Twelve:

·         Lost 10 pounds and 2 inches off waist on average

·         Reduced risk for heart disease and other degenerative diseases

·         Lowered cholesterol on average by 30% and even up for %70

·         Healthier skin, hair and nails (YAY!)

Chow Hall Recipe: Sushi

Pre-Order: Seaweed! And perhaps Saracha Sauce, and wasabi.

Ingredients:

1.       Seaweed wraps*

2.       Rice (either cooked in the office with a rice cooker or from the chow hall)

3.       Carrots (from the salad bar!)

4.       Cucumbers (salad bar!)

5.       Tuna (can be found by the sammich line, but also at our Grab N’ Go in Starkist, or you can order giant packets online)

6.       Cream cheese (at Bfast in little packets)

7.       Saracha Sauce*, wasabi if you got it!* or spices to taste!

*= Not usually found at chow hall

Directions:

1.       Slice your carrots and cucumbers.

2.       Layout one sheet of seaweed. Lay out a layer of rice over the entire area of the seaweed. You will want to keep this pretty thin (about ¼ inch) to make it easier to roll.

3.       On one side of the rice/seaweed lay out thing lines of all your toppings: carrots, cucumbers, spice/sauce, cream cheese, tuna…

4.       Roll by hand starting from the side with all the extra stuff, making sure to keep the sides even as you go.

5.       Slice into half since sections, dip in soy sauce and enjoy!

Tips:

·      (Ask if you can) Take a bottle of soy sauce from the chow hall to keep in your office for special occasions such as sushi day J

Chow Hall Recipe: Breakfast Yogurt Yum

All at the chow hall!

Ingredients:

1.       Yogurt

2.       Granola cereal packet

3.       Honey

4.       Fresh fruit

Directions:

1.       This one is really easy! Just sprinkle granola over your yogurt and put slice up some fruit to put on it (strawberries, peaches, apples?!) and pour a little honey on top! YUM! The granola makes it a little more filling while still keeping the meal low-cal and healthy J

Tips:

·      All this can be eaten separately but prepping something and making it even more delicious will break the insanity!

Chow Hall Recipe: Pizza-fied Chicken

All at the chow hall!

Ingredients:

1.       Whole chicken breast

2.       A cup of tomatoes - diced or sliced & lightly crushed

3.       Garlic powder

4.       Onion powder

5.       Black pepper

6.       Salt

7.       Green/Red peppers

8.       Cheese of choice

9.       Meet of choice (depending on time of day: sausage/bacon at breakfast, ham from  sammich bar at lunch or dinner) sliced/diced

10.   Optional: Rice (as a side or under chicken)

Directions:

1.       Mix spices with tomatoes & peppers and spread over chicken breast

2.       Spread cheese over chicken

3.       Top with additional meat

4.       Nuke in the microwave for 25 seconds… YUM!

Tips:

·      You can cut up your chicken breast first and put it over rice to make a kind of casserole-ish dish J

Chow Hall Recipe: Guacamole

Ingredients:

1.       3  ripe avocados

2.       A pinch or two of salt

3.       4-5 slices of tomato or half a tomato

4.       Garlic salt to taste

5.       Cayenne Pepper to taste

6.       Black Pepper taste

7.       1/4  onion

8.       Chips

9.       * Lime

10.   * Cilantro; if you can get your hands on it!

*= Not usually found at chow hall

Directions:

1.       Half the avocado’s and scoop contents into medium sized bowl.

2.       Add in salt, pepper, cayenne pepper, garlic salt, and lime and mash the contents until the desired chunky and smooth.

3.       Dice tomatoes and onion and stir into mixture.

4.       Serve with chips :D

Tips:

·      Keep the seeds in the mix for serving and storage; it will keep it green longer. And store the avocados in the dark, like in a desk drawer for themt o ripen faster. But don't forget about them!

·      In the place of lime, you can buy Hint of Lime chips, RealLime Lime Juice or Lime powder from your local Shoppette/Class 6 or Amazon.com!

Review:

                When we made it in my office, we had a cutting board, knife and bowl at our disposal. We get avocados at our chow hall every once in a while and we had to wait about three days for them to ripen enough. Oddly they seem to ripen faster in the dark (like a desk drawer) than out in the light. We did not add onions or cilantro because we forgot to grab onions during chow run, and cilantro is not offered at our chow hall. For lime we used dried lime powder because someone had some, luckily! It seemed to really add to the taste. Not sure how it would taste without. Of course I must I give my compliments to the chef Ms. Brianna Johnson! And the official taste tester Ms. Stephanie Pierce! Thank you guys!