Healthy Cuisine Blog #2

Healthy Cuisine Blog #2
Lettuce Wraps with Chicken and Peanut Sauce
By Jim Conroy NASM CPT, PES

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This is an awesome recipe for a quick dinner and the leftovers will be great for lunch next day too. This recipe will make 6 servings or 2 lettuce wraps per person.
2 carrot, shredded
1 cup bean sprouts
1 large cucumber, cut into matchsticks (great way to work on your knife skills but BE CAREFUL!)
3 scallions, cut into small slices
1/3 cup chopped fresh cilantro
11/2 cups cooked brown rice
12 oz. grilled or baked skinless chicken breast (1ox each lettuce leaf)
12 Boston lettuce leaves
12 tsp. homemade peanut sauce (see instructions for simple peanut sauce recipe)
1. Combine carrot, bean sprouts, cucumber, green onions and cilantro in a medium bowl. Divide vegetable mixture, rice and chicken evenly among lettuce leaves. Drizzle 1 ounce (only 1oz!) over each lettuce wrap
2. The folding is just like a burrito- you simply fold the top and bottom of lettuce leaves towards the center and roll it up. Then place the lettuce leaf seam-side down on a serving plate.
Homemade Peanut Sauce
6 TBSP of Natural Peanut Butter
3-4 TBSP of low sodium soy sauce (low sodium teriyaki works too)
¼ tsp of cayenne pepper
Mix all ingredients in a small bowl till combined to desired thickness.

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Healthy Cuisine Recipe #1

Healthy Cuisine Recipe #1
Substantial Salad #1

By Jim Conroy NASM CPT, PES

spinach salad.jpg
(Yes, a healthy salad can actually fill you up!)
Ok so it’s Tuesday and I have to be little predictable and offer a salad since you might have had a little too much fun this weekend. The good news is that this salad is quite filling even for a bodybuilder. The recipe is meant to be one serving so please feel free to adjust the amounts of each ingredient according to your daily caloric requirements. ENJOY!
2-3 cups of spinach*
2 strips of turkey bacon**
½ cup black beans
½ cup of mushrooms of your choice-button, shitake, portobello
3-4 oz of grilled or baked chicken
2 Tablespoons of balsamic/olive oil dressing
Mix in a large serving bowl and enjoy with iced lemon water or your favorite non-calorie beverage.
*substitute field greens if you do not like spinach
** Only 2 strips!!! And please use low fat/low sodium turkey bacon only

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Healthy Cuisine Blog #1

Healthy Cuisine Blog #1
By Jim Conroy NASM CPT, PES

spinach salad.jpg
Ok so I thought I would start to share some of my healthy recipes with you in an attempt to demonstrate that you can eat healthy and be satisfied as well. My goal as a trainer has always been helping people solve their health and fitness problems and make them happier in the process. Well one of the problems has always been, “What comes after I leave the gym?” “What do I eat?” I am sure you have heard over and over again that diets do not work. Actually, diets suck. All they do is make some unqualified, potato-headed, “fitness guru” a ton of money and leave you frustrated and unsuccessful. My goal is to help you be successful and HAPPY at the same time. Meals should not be a source of dread but a source of enjoyment and satisfaction, while still helping you make that healthy lifestyle change you deserve.
It is my hope that my recipe blog entitled “Healthy Cuisine” will make your meals a little more fun. These recipes will offer a sensible but exciting addition to your meal plans especially for those possible “cheat-days” when you have social events with friends and family. Please note I am not a nutritionist, so I will NEVER offer specific nutritional advice on how much macro and micro nutrients you should consume. These are simply healthy recipe ideas, put together by a personal trainer who is an amateur cook. Bottom line, food is one of the things that should bring pleasure in life so trying to deny that with a diet will set you up for failure. Remember: make it yourself, make it healthy and make it fun!
Recipe #1 Substantial Salad #1 (Yes, a healthy salad can actually fill you up!)
Ok so it’s Monday and I have to be little predictable and offer a salad since you might have had a little too much fun this weekend. The good news is that this salad is quite filling even for a bodybuilder. The recipe is meant to be one serving so please feel free to adjust the amounts of each ingredient according to your daily caloric requirements. ENJOY!
2-3 cups of spinach*
2 strips of turkey bacon**
½ cup black beans
½ cup of mushrooms of your choice-button, shitake, portobello
3-4 oz of grilled or baked chicken
2 Tablespoons of balsamic/olive oil dressing
Mix in a large serving bowl and enjoy with iced lemon water or your favorite non-calorie beverage.
*substitute field greens if you do not like spinach
** Only 2 strips!!! And please use low fat/low sodium turkey bacon only

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Atherosclerosis, is it in you? Part 2

Foods avoiding/preventing atherosclerosis and plaque build up:

As discussed in the first part High blood cholesterol is one reason for plaque build up to form. Blood cholesterol is made up of saturated fat, trans fat and dietary cholesterol all in large numbers. Lets break this down category by category.

Saturated fats: primary source is found in animal products. Keep saturated fats to below 7 % total calorie intake per day.

Foods to avoid:Atherosclerosis6

  • Whole milk and cream
  • High Fat cheese
  • Processed meats (sausage and hot dogs)
  • Ice Cream
  • Coconut and Palm oils, which are usually added to packaged prepared foods like doughnuts.
  • High Fat cuts of meat
  • Eggs

As well as many other foods.

How to cut down on Saturated Fats:

  • Avoid meats with high amounts of fat. Try lean cuts ex. chuck, sirloin, loin, tenderloins or loin chops.
  • Trim fat before cooking or remove skin from turkey and chicken before cooking
  • Choose a fat free or 1% milk
  • Eat pleny of vegetables and fruits

Trans Fats: found in partially hydrogenated oils, which turns into solid fat. These hydrogenated oils are found in processed food along with many restaurants. These oils help increase shelf life and improve texture and taste. Little to no trans fat is recommended.

Foods to avoid:

  • Look for 0 grams of trans fat on labels
  • Read ingredient list to make sure hydrogenated oils are not listed, even if label states 0 trans fat
  • Order food from restaurants steamed, baked or grilled instead of fried. Restaurants use the hydrogenated oil in deep fryer
  • Avoid frozen pizzas, pie crusts, cakes, sticks of margarine, and even microwave popcorn


What to look for instead when it comes to fats:Atherosclerosis5

  • Monosaturated fat is a healthier option
  • Nuts, fish
  • Unsaturated omega 3 fatty acids
  • Sesame oil, safflower oil, peanut, canola and olive oils
  • Polyunsaturated fats are also healthier then trans and saturated fats, but only in moderation

          Dietary Cholesterol: animal products such as meat cheese and eggs. Aim for less than 200mg of cholesterol each day in your food.

  • Avoid:
  • Shrimp
  • Granola
  • Flour Tortilla

Being smart about cholesterol:

  • When reading labels, chose those foods with low cholesterol
  • Liver meat and other organ meat are very high in cholesterol
  • The yolk is where cholesterol is at its strongest, so try egg whites instead

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Atherosclerosis, is it in you?

    Today my mother had to go in for a third heart surgery. She was having chest pains again, and shortness of breathe when walking. She already had 2 stents put in, about 6 months ago, and now the MD states that she will need coronary artery bypass surgery. Coronary artery bypass surgery is a procedure that rearranges the blood flow to avoid a section of a blocked artery in the heart.


This is performed by taking a healthy blood vessel from arm, abdomen, chest or leg, and connecting it to other healthy arteries in the heart, which will in turn bypass the damaged, blocked artery. After the surgery is done, blood flow to the heart muscle is improved. If there is only a narrowing of an artery, a stent might be put in to help open the blood flow in that artery. Stents are small expandable tubes that support the inner wall of the artery and helps restore blood flow. Most stents are made of metal mesh, with some stents being made of fabric, which are used for the larger arteries. Some stents are even coated with medicine that is released into the artery slowly and Atherosclerosis3continuously. Stenting is minimally invasive compared to bypass surgery. Having a stent in, does not guarantee that this blockage or narrowing won’t happen again. Blood thinners will need to be taken after the procedure as well as a diet plan to keep the plaque from building up again. Same goes for a bypass surgery. Having these surgeries does not fix the underlying problem of atherosclerosis. Atherosclerosis is a condition where the arteries become narrow and harden. This is caused by plaque growing. Plaque is found on the inner walls of the arteries and accumulates calcium, cellular waster, fibrin, fat and calcium. Atherosclerosis can be a result of low “good” cholesterol and high “bad” cholesterol, as well as smoking, stress, high blood pressure and diet.

   Is Atherosclerosis Hereditary? That was my first question after realizing my mother has heart problems and my grandmother passed away from a heart attack. Yes, some aspects of atherosclerosis are hereditary. Having high cholesterol is one of them. However, genes are only one factor of this disease. A healthy diet and exercise routine is a huge factor. If people watch what type of food is digested into their body, they can slow the process of atherosclerosis down, or even avoid the disease all together.

Here is a great video about the procedure for a Coronary artery bypass surgery.

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Why are you sore after a workout?

You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great — until you wake up the next morning, barely able to move.

This is what is known as delayed onset muscle soreness, better known as DOMS. It’s an acronym that athletes and fitness buffs enjoy using.


As the name suggests, DOMS is muscle soreness that you won’t feel until six-to-eight hours following activity, it peaks around 24 to 48 hours post-training. While the symptoms will often start to diminish at about 72 hours, the precise time course and extent of DOMS is highly variable.

DOMS is most apparent when you introduce a new training stimulus — a new activity, increased intensity or volume — or if you are new to physical activity/exercise in general.

Your body makes adaptations to better prepare your muscles to do that activity again. That’s why on Day 1 at the gym, after doing squats, lunges, curls or shoulder raises with 10-15 pound weights, you can be brutally sore the next day. But, as you keep at it, you can build strength from there, and you won’t be so sore the next time.doms1

While all kinds of muscular contraction can cause soreness, eccentric contraction — when the muscle lengthens as it contracts — is most often associated with DOMS. This includes movements such as running downhill, lowering weights or lowering down into a squat or push-up position.

Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms as well. According to the American College of Sports Medicine, these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise (not to be confused with acute pain that may arise during physical activity).


No pain, no gain. Lactic acid build-up. An indicator of muscle growth. These are all phrases that we hear associated with DOMS. While you may think you know everything you need to know about this condition, you may be surprised by what’s actually happening in your body!

So now what’s your story, what’s the worst case of DOMS you can remember? Id love to hear it or any other questions you may still have! Feel free to visit me   

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4 major protein mistakes!


We all know protein is an important part of our diets. By definition, protein is any of a class of nitrogenous organic compounds that consist of large molecules composed of one   or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.
So now that we have the technical out of the way, here are 4 of the biggest protein mistakes I have witnessed more often than not.


1) Not having a protein based breakfast

The first mistake often happens in the morning. What did you have for breakfast today? Think about it; was it a high carb, sugary food like cereal, toast or a muffin? Don’t be fooled, a high sugar breakfast might give you the boost you need to start the morning, but it will also cause huge fluctuations in your blood sugar and energy levels. Instead, try out having a breakfast that contains complex high fibre carbs and protein such as boiled eggs, oatmeal with yogurt or a scoop of protein mixed in – great for halting the muscle breakdown effects of an overnight fast and for supporting muscling recovery from your gym session the day before. Try it out for a couple days and tell me you don’t feel more energized throughout your day and morning. Remember, you just woke up after having no nutrition enter your body for most likely 8+hours, your body NEEDS it!


2) Eating too much protein in one sittingprotein6

Although most people have a low protein breakfast, they tend to have a high protein meal in the evening. This will help to reach overall daily protein targets, but its not the best way to do it, research shows that a serving of 20-40g of protein is optimal for muscle synthesis and growth. That whole chicken you eat after the gym or big slab of steak will have a bigger impact on your wallet than your muscles. Just one palm size serving should be enough for most people, and if you need more you will most likely know it

3) Not having protein with every meal

By only eating 3 times a day, you are missing out on key opportunities to increase your protein intake and support your muscle maintenance and growth. Missing snacks could be detrimental to your goals since, long periods of time without food especially protein, results in the muscle protein being broken down to be used for energy and other functions in the body. Try to have 5-6 small meals each day; creating a protein drip feed effect; optimizing the rate of muscle synthesis and gains. Products like P90X protein bars and Shakeology are great as a snack or meal as they are high in protein and high in fiber, the opposite of many typical snacks or easy meals available. I’m looking at you fast food!


4) Not having protein after exercise

Intense exercise can increase the rates of both muscle protein synthesis and muscle protein breakdown for over 24 hours after finishing. Muscle breakdown is one of the reasons you will feel s ore the day after training, and while it might initially sound bad, it is actually the first part of developing a stronger more powerful body. A protein rich meal or shake is ideal immediately after exercise as it supports muscle maintenance, repair and growth and also provides carbohydrates to replenish your carbohydrate stores.

So lets be honest now, are you guilty of any of these 4 protein mistakes? If so which ones? Let me know and we’ll work on getting you on track!

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Antioxidants, what are they?


Antioxidants, a word most people who have delved even slightly into fitness and nutrition has most likely heard or read about. Good nutrition includes whole; unprocessed foods. It is important to include a variety of foods, heart-healthy nutrients and antioxidants. Frequently, I hear the question, “What are antioxidants, are they an essential part of a healthy diet?”

The answer to this question is YES…antioxidants protect the body against the effects of free radicals.  Antioxidants work with nutrients and enzymes in the body to neutralize negative effects of free radicals.

Now, what are free radicals? Free radicals are a group of atoms that cause damage to cells; impair the immune system and lead to infections and various degenerative diseases such as cancer and heart disease. Antioxidants are natural compounds that help protect the body from harmful free radicals. There are multiple free radicals in the body, they are formed by radiation, including exposure to sun rays, toxic chemicals. Examples are: those found in cigarette smoke, polluted air, industrial and household agents, and metabolic processes (such as the breaking down of fat for energy).  So even healthy choices such as working out create free radicals!

Antioxidants are dietary substances (examples being: carotenoids, flavonoids and selenium) that can help prevent damage to your body cells or repair damage that is all ready there.  They can improve immune function, and lower the risks of infection or cancer.  Listed below are a few of the major antioxidants and how they benefit our bodies:

  • Garlic – the sulfhydryl (sulfur and hydrogen) compounds found in garlic bind with toxic heavy metals to be excreted.  Garlic prevents fats from being oxidized and deposited into tissues and arteries.   Garlic also contains antioxidant nutrients such as Vitamin A & C and selenium.
  • Flavonoids are potent antioxidants.  Plants produce flavonoids to protect themselves from parasites, bacteria and cell injury.  Flavonoids protect the antioxidant vitamins from oxidative damage. Flavonoids occur in fruits, vegetables, spices, seeds, nuts, flowers and bark.  Wine (mostly red wine) apples, blueberries, biliberries, onions, soy products and teas.
  • Vitamin C is a powerful antioxidant that recharges other antioxidants such as Vitamin E to keep them potent.  Vitamin C is soluble in water and therefore cannot be stored by the body.  Vitamin C protects the spinal cord and brain against free radical damage as well as damage to arteries and artery walls.  Sources of Vitamin C include:  citrus fruits (dark orange and red fruits), papaya, broccoli and Brussels sprouts.


  • Carotenoids are fat-soluble pigments found in yellow, red, green and orange fruits and vegetables.  These are a potent family of antioxidants that include alpha-carotene, beta carotene, lycopene, lutein, and zeaxanthin.  There are more than 500 carotenoids found in nature, only about 50 of these can be converted into Vitamin A in the body. Food sources of carotenoids include: sweet potatoes, carrots, spinach, sweep peppers and kale.
  • Ginkgo Biloba is an herb with powerful antioxidant effects in the brain, cardiovascular system and retina.  Ginkgo Biloba has been found to have significant effects on patients with Dementia and Alzheimer’s disease as well as people recovering from strokes.
  • Vitamin E is a powerful antioxidant that prevents oxidation of fats.  Fat oxidation leads to atherosclerosis.  Vitamin E improves oxygen utilization, enhances immune response and helps to prevent cataracts.  Zinc and Selenium enhance absorption and usage of Vitamin E in the body.  Sources of Vitamin E include:  nuts, soybeans, sunflower seeds, dark green, leafy vegetables and sweet potatoes.


It is important to understand also, that more is not always better.  If you are currently eating a well balanced, well rounded diet you are most likely getting the antioxidants you need from your food choices.  Your body can not store extra antioxidants; so to take excessive amounts of them or any one product (or any combination) would not be beneficial.  It is best to eat a balanced diet consisting of 5-8 servings of fresh fruits and vegetables daily.

I hope this was able to clear up some questions you may have had about antioxidants, or even educate you on the matter from scratch. Any questions? Are you getting enough antioxidants per day? Do you get any at all? Let me know!  

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10 Misconceptions that hold you back from being fit!

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1. Heavy weights bulk you up

One of the biggest ones I hear more often than my own name! And one of the most false! I’m going to say one thing: Ladies, women; drop the three-pound weights! If you can lift more pick up something heavier! I promise you those five-, 10-, 15-pound weights are not going to make you big. First off, women do not produce enough testosterone to build the type of muscle and the amount we all refer to as “Big”. In fact, only some body types are genetically able to gain large muscle mass easily.

If you clean up your diet and become leaner, you wouldn’t think you had too much muscle on your shoulders, calves or thighs. Muscle is very lean tissue, but when a layer of fat covers muscle, that is when the perception of bulky or “Big” occurs.

2. The postnatal “bounce back” myth.

Had a baby recently? Congratulations! You’re probably looking to “bounce back” to the old you again. But guess what, you’ll never be the old you again, and that’s not a bad thing! You’ve got a whole new life (and body) now. It may be fuller, richer, maybe thinner, curvier, more fit, probably stressed, but overall, it’s different. The one thing that you’re not doing is going backward. The process should be called “bouncing forward.” Look ahead to getting fit in this new and often better version of your self!

3. I don’t need to lose weight, so I don’t need to exercise.

The whole point of working out is to simply remove that nasty flab, right? Sure, you should demand that from your workout, but that’s not the only reason you should exercise. Let’s not confuse working out to get fit with working out to lose weight. Working out to become fit means that you’re strengthening the systems of your entire body for everyday, peak performance. It’s a lot like servicing your car. And that is what your main goal should be. Become healthy from the inside out. Once you know all the benefits of being fit, you have to be absolutely crazy not to get moving. Physical activity helps control your weight, strengthen bones and muscles, improve mental health and mood, and reduce risk of heart disease, diabetes, and even some cancers!

4. A simple resistance band cannot change my body.

Don’t resist the resistance band! The resistance band is one of my favorite tools. Bands can transform the body differently than weights can because they are so versatile. They create resistance in all directions, which helps strengthen neglected muscle groups, and they require serious coordination and balance, so you end up making use of more muscles to balance and stabilize the body. You may even discover muscles you’ve never used before!


5. It’s too difficult.

Behavioral change is always difficult, but the hardest part is getting started by choosing to make a change. You’ve heard of inertia. A body in motion tends to stay in motion, and a body at rest tends to stay at rest. Once you get moving, it’s like a snowball effect. You start to feel and look better; you’ll have more energy and you’ll be moved (literally) to improve your life. Pretty soon you’ll be carrying around a gallon of water so you know how much you’re getting a day! Just try to take it one day at a time, try not to give in to the negative voice in your head, and especially those from others.

6. It’s so boring.

You don’t have to sit on a bike and watch TV, or run on a treadmill and read, or go on long boring 7 mile jogs. Do something that you are passionate about. Pick up that basketball, glove, lacrosse stick, soccer ball and get to it. Remember after-school practice in high school? Go for that life again. Hit your sport after work. You weren’t doing it to be fit (it was a happy bonus); you were active and having fun. There’s no reason that should change now that you’re older!

7. It takes forever.

If you’ve changed your mindset from losing flab to getting fit, then you will see results immediately. Sure, you wont go down 3 pants sizes in a week, but your mood will brighten and your energy will spike almost immediately. Plus, getting fit doesn’t have to take a really long time if you’re doing it efficiently. There’s a great deal of new research that shows a healthy exercise regimen doesn’t mean spending hours at the gym every single day. Many beachbody programs being are from 25-40 minutes a day! That’s 1/48th of your day, put that into perspective. If your workout is effective, it shouldn’t last longer than an hour, and you’ll begin to see results more quickly than you thought.

8. If I stop working out, the muscles I’ve developed will turn to fat.

Muscle and fat are as different as chicken and broccoli. One cannot become the other. However, cutting back on your workout time will allow the developed muscle tissue to atrophy (to shrink). The decreased muscle tone, combined with new fat deposits (from lack of exercise), tend to give a softening appearance that some muscle has turned to fat.

9. I don’t have a six-pack.

Everyone has a “six-pack” For most, their six-pack is covered with one or several layers of fat, so you can’t see it just yet. Six-pack ab visibility can be related to genetic body type as well. Therefore, cardiovascular exercise and diet play a critical role in abdominal muscle visibility. I like to differentiate between men and women in terms of the body composition required to make the 6 pack visible. It’s really important to understand that we need essential fat on our bodies to be healthy. Fat is a good thing. With that being said, in my experience, men can drop their body fat to low levels (below 10 percent) and they will see the six-pack. Women, on the other hand, will also have to drop down to low levels that may not be considered healthy (15 percent or less) to see their six-pack. Unless you have a low body fat percentage, abdominal exercises alone are insufficient to give you a six-pack visibility. But don’t give up if you have high body fat. You need to keep building those abs because a strong core will help you get through that cardio workout, ease back pain and improve posture!

10. I need to take protein supplements/drink protein shakes to build muscle/enhance performance.

Protein can help promote a healthy weight and can help muscles recover after a good workout. Supplements are convenient and can absolutely help some people, especially bodybuilders and athletes, but the average guy or girl who visit the studio/gym four to six times a week to stay fit probably doesn’t NEED to down casein or vegan protein shakes in order to build muscle and enhance their performance. Yes, it is true that nutritional needs can fluctuate due to age, health, or stress, and you do need more protein if you want to build muscle size and strength. But the protein in many powders and supplements contain protein derived from soy, milk, eggs, rice, or seeds (i.e., wholefood). The benefit to this is that the protein is absorbed into the body FASTER, since the body has much less to do to break it down and digest. It is not necessary but of course it helps, plus after that hard workout you don’t need to worry about going home and cooking now that your beat!

Hope this helped to clear up some misconceptions you may have had! Anything missing here? You still have a question or something holding you back? Let me know what it is!  


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The Power of P90X and WHY it WILL work for YOU!


Most of us have already seen or heard of Tony Horton and know about him. He’s built like Brad Pitt but has a sense of humor like Will Ferrell throwing dumbbells and medicine balls around. He’s hard to miss whether he’s on TV (pick any channel) talking about his 10-Minute Trainer workouts or on QVC selling out his amazingly popular P90X workout program When he states “Just give me 90 days and I’ll get you huge results” it sounds too good to be true, but having done more than two cycles myself, I can tell you this is one workout that lives up to all it claims to be.

1. No more plateaus. The core idea behind the P90X workout is what Tony calls “muscle confusion.” By doing a different type of workout every day you’ll keep your muscles guessing, which means you’ll keep them working hard.

2. Entertaining. Tony and his crew crack jokes and do all kinds of hilarious moves (such as The Rockstar or the Spartan lunge) to keep your mind off the pain. And I personally find him quite funny!

3. Well-rounded workouts. Drawing from weight lifting, interval training, yoga, plyometrics, and martial arts, among other things, you’ll work your body from every angle. Thus increasing your power, strength, balance, and athletic ability.

4. Less risk of injury. Injuries often happen when you repeat the same motion over and over again, as in running. P90X has you changing up your routine so often that it reduces your risk of repetitive use injuries. Also, by working your muscles in different ways, you increase their resilience.

5. No boredom. Hate interval training? No problem, the next day you’ll be doing yoga. And the day after that you’ll be lifting weights. And the day after that you’ll be boxing With all this variety, you’ll find some things you love and some you don’t, but as Tony put it, “P90X is about forcing you to work on your weaknesses while still training your strengths.”


6. It’s a challenge. “If it’s easy, it’s not working,” as Tony would say. “Is this workout for everyone?” he adds. “No. A lot of people are afraid to work hard.” But if you’re willing to take the risk, he promises big results.

7. Mental toughness. Forcing yourself to try so many new things can be difficult, but once you find yourself doing something you never thought you could (pull-ups for example) you realize that you’re capable of a lot more than you thought.

8. Sound nutrition advice.  P90X comes with a nutrition plan that focuses on eating whole, quality foods in reasonable amounts to fuel your workouts  like an athlete.

9. All day calorie burning. “Running may burn a lot of calories while you do it, but lifting weights and doing interval training   will have you burning calories around the clock,” Tony explains.

10. Athlete-caliber workouts. Tony has trained many professional athletes and celebrities and uses the same techniques in his program as his does with his more famous clientele.


So, now that we’ve covered 10 important points, what’s holding you back? Have you thought about P90X before? Let me guide you and be your inspiration to climb and push yourself to new heights!

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