Oh, Paleo!

In its relatively short history, CrossFit has gained immense popularity. "The Sport of Fitness" has taken metabolic training and gymnastics to guys who would have only done traditional weightlifting before. People who would have originally skipped all cardio are now doing AMRAPs (circuit training where you do As Many Reps As Possible), running, double- unders (jump rope where the rope makes two revolutions per jump), and swimming. The row machine (especially the Concept 2) is nop longer outdated. CrossFit has also increased the popularity of something that has been around quite a bit longer, Paleo.

Paleo, or the Paleolithic Diet, is an escape from the overproduced and overprocessed world we live in. A little more than 60 years ago (not long at all) Paleo was considered everyday eating! The basis of the diet is simple! Return to eating the foods (not the scientific experiments we like to call food these days.) Simply put, eat as our ancestors ate before death and disease was so common. With the largest pesticide company (and also the originators of Agent Orange) the largest food manufacturer, you can see the benefits of this. In a society where questions about dinner are no longer "what should we make?" but rather are "where should we go?" going Paleo will definetely help.

It is not as harsh as say, veganism or the other current fad diets. It doesn't cancel out basic macronutrients like fat or highlight others like protein. Though Paleo does restrict how to go about getting those. It does not say "carbs are the enemy" or "carbs are bad," but stresses that all threee macronutrients (carbohydrates, fat, and protein) are important. It does stress that thier sources are what is important. Do not get them from refined, bleached, and chemical foods like bread and pasta. Paleo is among the other diet trends in the Eat Clean movement. Perhaps that is why milk and dairy are excludeed. That last statement is also why I personally could not go Paleo, though I understand and commend its ideals.

The Paleo Movement is is not calling for a return to the wild. Though it is also referred to as the Neanderthal Diet. It does not even say that we should trade in all of our advanced tools for a mallet and chisel. It is, however, a call to eat better. Make substitutions. Eat better quality foods. Use spaghetti squash instead of boxed noodles that taste like the package they came into. Top your steak with natural juice and vegetables rather than sauce with ingredients you can't even pronounce. Eat a baked or sweet potato instead of chips or fries. Indulge your love of bacon! Quit the aerosol cooking sprays and use olive oil. Avoid words like extra, encriched, low-fat, or added! It is no coincidence that as non-Paleo foods entered the market, our health and the health of our planet tanked dramatically. Thats what we get for thinking scientists and flavorists could do better than God or the Universe in providing for our nouishment. If you want to eat better, Paleo definetely has its benefits. Though I find it difficult to recommend any "diet" that cancels out any food groups as Paleo does with breads, beans, dairy, and pastas. However, for some, it is definetely an alternative to the drive-thru, processed, over-time, and over budget lifestyle we live in!

 

Skinny No More!

Not too long after writing her non-diet book Unlimited, Fitness Trainer and all around Badass Jillian Michaels said that she did not know if she would write another diet or exercise book. "The information in my first two books is still current. I don't have anything else to say." She had also mentioned that publishing the exact same information in a new book with Skinny in the title would sell over a million copies easily. So she did. Her new book Slim For Life is a list of tips and tricks to lose weight and get skinny. It reads like a greatest hits of the advice she has already given through her books, podcasts, and television appearances. Even her Biggest Loser cohort, Bob Harper seems to have embraced the "Skinny" movement. His two new books out, The Skinny Rules and Jumpstart to Skinny, embrace the movement. Though I absolutely love the awareness and the back story to The Skinny Rules (the Skinny Rules are based on observations a Biggest Loser contestant's husband made while she was away at the ranch), this obsession with Skinny is unhealthy.

I get it though. The word "skinny"triggers something in our minds. It is similar to the subliminal advertising used in theaters when they flash a picture of popcorn. All of a sudden I want popcorn. Girls want their strapless dresses. I myself would never take my shirt off at the pool because of the beer belly. Skinny evokes images in our brains. That being said, I have friends who are naturally skinny yet unhealthy. For years I held all my weight in my gut this was me. I wasn't wide. The doctor once told me I was carrying around a 50 lb bowling ball under my shirt. I was on the verge of a heart condition. It would knock me down. There are also heavy athletes. I don't like the term "skinny" because it does not necessarily mean fit. You can be skinny and not tone. Skinny but lazy. Skinny but diseased and still eating yourself to an early grave!

Instead, let us reach the goal of being fit. Let us eat with intention. Let us not be unable to carry out simple daily tasks like squatting down to pick up our kids, take out the trash, or put up Christmas lights. Simply because we chose to live a sedentary lifestyle. We should not let work shifts behind desks and caged in cubicles confine us from going out and enjoying life. Perhaps women (and men) would not struggle with so many eating and mental disorders (like a poor body image and dismorphia) if we concentrated our efforts on promoting being fit, rather than bringing down anyone not skinny.

Skinny is often attributed to pure diet. Therein lies the problem. Fit refers to diet and exercise, referring to a well rounded lifestyle. If you are fit then it reflects in all areas of life with success. Being skinny refers to deprevation, doing without. Being fit refers to a life of nourishment. You are not worn out of skinny- like a picture of someone with ribs and bones showing. Fit shows muscles showing. Fit shows you have created the body you want. Fit means you do not settle for mediocre. You do not expect things to come to you, you go out and take them!

Humility and Accountability

"I find it funny that the guy who was once too ashamed to work out or do anything about being out of shape now shames everyone else for not doing anything." That jab was a post on my personal Facebook. Not uncommon. Especially form this guy. We used to be pretty close in high school but afterwards went our separate ways. Since then I had lost weight, become a lot fitter, and he appears to have gained some. Though he does participate on a Triathalon team. He was referencing a few comical "do you even lift" memes. I will let those who read my writings and see my progress judge for themselves. I hope that while promoting this page of Total Body Fitness: Mind, Body, Spirit, that I do not lose myself in the message. That I maintain some level of humility.

Concerned that this might be the case, I challenged myself (and challenge you) to employ accountability partners. I happen to have quite a few. These include people in all aspects of my life to keep me grounded. They make sure I hold up to all of my responsibilities. I have those who check me on my working out and my diet, including the "Cardio Queen" reminding me to remain an example and a well- rounded athlete. Not a fringe athlete. Fringe athletes are those who who only do what feels comfortable. Like those top heavy, muscular bodybuilders with chicken legs because all they do is lift and skip Leg Day. Or those tiny runners who have spaghetti noodles for arms because they've never entered a weight room or done a single push-up.  Yesterday I spent an hour on the phone with a friend who is a speaker (he encourages pastors with a similar message to mine), he helps keep me on track in my daily life. A friend from church who owns her own business that I ask questions about developing my brand, but recently she encourages me to stay grounded in my faith because she knows that it affects everything I say or do. Then there is my fantastic Training & Fitness family, reminding me of the incredible potential there is in me. Including Bunny Azzopardi who reminded me just this week that, "Your accomplishments are all great, but we should support each other. Not hate. It's all just a wave buddy. A personal accomplishment may bring a lot of attention but in the end it didn't replace what's important in life."

Not all of us are lucky enough to have great people like this at our disposal. If you don't have an encourager and a realist in your life, you must seek them out! After searching, you will see which they are, and if they will fade away or guide you through your journey. The more people you talk to, the more you will realize what you need. Do not discount anyone. One of my most real encouragers is actually an ex- girlfriend. A woman who knows my strengths and understands my weaknesses like no other. Create a memory jogger list of those you know, talk to, or speak with on a regular basis. Though you alone are responsible for your actions- its always nice to have a little help along the way!

My Hypocrisy

This is the story of my hypocrisy. It is about how I converting from slamming other people to being the great salesman myself. A couple of months ago, I changed gyms. I went from the higher income, fancy chain gym with a pool, track, and multiple locations (Genesis Health Clubs) to the cheap one I used to make fun of pretty regularly (Planet Fitness.) Bum, Bum, Bum bum bum bum bum! My friend Lisa got the worst part of the abuse, especially when her daughter started selling Girl Scout Cookies just inside the Planet Fitness entrance. I used their own jargon against them, "we aren't a gym, we're Planet Fitness." I had been going to Genesis for a while. The staff had changed but I still knew them all. Barely on a first name basis. The trainers usually gave me the head nod hello. I had gone to the multiple locations because one of the nine were 24 hours. They all had something to offer... pool, track, ab studio, kettlebells. All I had seen and heard about Planet Fitness was that it was like a big open warehouse with a bunch of treadmills in it.

Then, like so many other mistakes in my life, I allowed my realtionship status to influence my decisions. Planet Fitness had an offer fpr $20 to bring a friend with you whenever you go work out. It also included massage tables and tanning beds, a service I consider whenever I see my farmer's tan in pictures. Since the girlfriend wanted to stop working out at home with whatever the latest DVD craze was (Insanity, Zumba, Biggest Loser) and join me at the gym, that $20 started to look pretty good!  The member has lasted, the relationship did not. Then, to my surprise, Planet Fitness has really worked out. I did not think that it would, but it really has. It really is about 80% cardio equipment so crowded machines are never an issue. I don't enjoy treadmills at all (i run too close and end up halting it too often), so that has forced me to work outside of my comfort zone. There are machines for working specific muscle groups, which at this stage of my training is something that I am getting more into! In the southeast corner, almost as an afterthought, tucked away near the two cable machines are the two racks of dumbbells and one rack of curl bars. I will never be able to complain about people curling in the squat rack because there isn't one. All squatting and benching must be done on the five Smith (cheating!) machines. The place is actually 24 hours! Not like Genesis that who had one of their 9 locations listed as 24 hours... but even that one closed at 9pm on Friday and Saturday nights. I guess they like to party!  

Let me make sure I drive home this point: Planet Fitness is not without fault! No place is! I still have to laugh at the big bowl of Tootsie Rolls as you check in. They have their Pizza Mondays and Bagel Tuesdays, I don't partake but just turn my music up louder and carry on. The biggest lesson here is to not discount anything. Just bashing "the purple and yellow Walmart of gyms" (yes, that was what I called it) was wrong. It taught me a valuable lesson- I should always be changing. Always adapting. Never stagnant. Always be bringing new challenges.

Adapting

I recently got a new full time gig. After a while doing PRN and "as
needed" gigs, it is great to get back to life on a schedule! The
mechanics of the job are not really pertinent here, other than to say
that it is not near as active as my former position as a nursing aide.
I definitely don't walk around all day like I did as a substitute
teacher! I have always been something of a night owl, staying up until
a little after midnight and getting up around 8 or 9 in the morning.
So, leaving the house around 7 every morning for training presented
something new. The job had 3 weeks of classroom training. It is not in
me to sit in a chair for 8 hours a day. Seemingly, the 3 weeks went by
pretty quickly. Now I am fully on the job. There is little movement. I
test computer chips and could do my entire job moving nothing but my
right hand.
Like I said certain challenges have presented themselves. The biggest
one is the inactivity. So, seeing everyone else slumped over in their
chairs I pushed mine aside. This way I have better posture and use a
little bit of core strength throughout the night. Now that training is
over, I work from 10pm-830am. Since they only give us half an hour for
lunch, packing my lunch has become something more of a priority. And a
success. I have also noticed that as I am more conscious of what I
pack for lunch, I am also more conscious about what I eat at other
meals. This was was explained to me as "noncontradictory behavior,"
when you take steps to improve one area of your life, without
realizing it you take similar steps in other areas of your life. This
also helps when i begin to think that I need an energy drink or a soda
to help get me through the night! There are some nights though, that
those "cans of cancer" seem to be calling out to me!
Sleep seems to be an especially big challenge here! I won't stress the
importance of adequate rest here- let's save that for another entry!
But, since my body is yet to adapt to the new schedule, sleep has
eluded me. There have been days that I have had to take aides such as
melatonin or Tylenol PM to even get a couple hours. Not really sure
why I have had so much problem sleeping during the day. The other big
change is that I have to completely rearrange my schedule. It used to
be that my workouts energized me for the day- however the time that I
wake up is now the only time I can do anything with my kids. They
definitely energize me. So, my workouts are changing to, to the last
thing I do before going to sleep. My supplements are also changing . I
am still looking for a good preworkout without stimulants.
This new job has definietly reworked every area of my life. But, like
all experiences, it has taught me more about myself- like 10 hours
with no music makes me go crazy! And planning out my meals is
essiential to my survival in this new lifestyle. Fianlly, I must live
intentionally! Getting my workout in, spending time with my kids,
everything I do in life has to be on purpose on according to plan!
This may seem simple, but nothing will happen with just hopes, wishes,
and dreams!

Down With The Sickness

It happens to every household. One day its nots there and the next, it
has run rampant.! I am of course talking about the cold, the flu, and
any of the other viruses and various sicknesses that run (seemingly)
unrestrained this time of year. I thought that the few days in
December when I was bedridden that I was done. That I had served my
time. Then, a couple of weeks ago came a single symptom, the cough
that would not quit!
Then there is the other animal that will not quit! Not a bacteria or
parasite, but the unrelenting "Gym Rat!" We are filled with tenacity
to the brim! No way that we are about to allow a small little bug to
stop us from doing what we do best- continuous self improvement!
The first thing to remember is that this is not a defeating moment, it
is a defining moment. This is where you prove to yourself whether this
is truly your lifestyle, or just something that you do when it is
convienent! Since it is a lifestyle, you are not going to abandon your
diet due to this minor setback! In fact, you will most likely modify
it to match your new (temporary) caloric needs until you are 100%
again. But remember, this temporary condition is no reason to abandon
your principles! Do not retreat to the food- like substances to
comfort yourself as you ache! As you check the labels on the food your
purchase, check the labels on your OTC (Over The Counter) medications!
Many are filled with artificial flavors and unecessary sugars as well
as unneeded chemicals like proplyene glycol.
Do be sure to get plenty of rest. As important as it usually is, it is
doubly important during recovery. Sometimes this is the hardest thing
to do for some of us, myself included! We prefer to live our lives on
a schedule and try to skip the rest stage, but skipping this all
important step can do more damage than good! Axioms, maxims,
expressions, and motivational sayings help us to get through. We
remind ourselves to "eat clean, train dirty!" and "no pain, no gain"
but rest (or at least decreasing our intensity) can help restore blood
flow and help our diminished health to gradually stabilize, as opposed
to sharply spike up and come crashing down! Working out and exercise
(when done right) helps boost our immunity. Proper supplementation can
help speed up the process. When we are sick our body needs vitamins
even more to carry out our daily functions.
By doing what you supposed to, abstaining from the bad things, not
only will your health be back on track, but your willpower and inner
stregnth will be increased as well! Congrats in advance for not
allowing a small, microscopic, little bug slow you in your tracks!
Instead, show it up and get over any illness with a sense of
accomplishment!

Struggles

It is bound to happen. Your success is going to face an obstacle. You will question yourself. The road to success is not a direct route.
There are going to be many twists and turns along the way. You might plateau. You may even feel as through your progress has regressed. You are not alone. Michael Jordan was cut from his high school basketball team. Abraham Lincoln set records when it came to political failures. Walt Disney was told that he lacked creativity and imagination. Steve Jobs was fired from his own company. Muhammad Ali was stripped of his title and threatened with jail time. Oprah Winfrey was told that she had no place in television. Albert Einstein was considered slow by his teachers. They told him math was just out of his grasp of learning. Suze Orman was over $50,000 in debt. The Beatles were told that the music they played, "guitar music," was on its way out the door and that they would never make it in show business. They are just like you, they struggled. The difference is that they pushed through their struggles to fulfill their destiny as great!

Do not hate the struggle! Embrace it! It helps you to see what is really important to you. If a small struggle derails you, then what is really your passion? We need to realize that our struggles enable us to see

where our heart really lies. It removes the curtain prominently displaying our passions. There are several success stories, people who have triumphed over whatever adversity was laid before them. They,
however, went to present it as if they had always been blessed. That's not how life works. Our struggles mature us and reveal our character. Our struggles manipulate our spirit. They allow us to push aside that
which does not really matter to us. When we surpass a struggle, we are able to vividly see that which matters most to us! Is it your passion? Or merely a distraction? Did you really fail nearly a thousand times?
Or are you, like Thomas Edison, who found 999 ways how not to make a light bulb?

Didn't get that modeling contract? Give it time! Gains not happening though you are lifting properly with a diet spot on? Don't worry- it is working! Colonel Sanders, Mark Zuckerberg, Dr Suess, Coco Chanel,
Jillian Michaels, Tony Horton, Vincent Van Gogh, Henry Ford, Elvis Presley, Sylvester Stallone, and Babe Ruth all knew failure and struggle before realizing their true potential! The point is that if you are struggling (and if you currently aren't- don't worry you will!), not to let your struggle define you. You must take advantage of it! Grow and develop with it. Give meaning to it. Okay, that did not work, but why? Get feedback and evaluate just what happened, and learn what needs to change. Be a student of your struggles. You should constantly be changing anyway! Never settle for a comfort zone! Without struggle, conflict, and climax there is no story! Make your is worth telling!

Kale

There's a lot of talk about super-food lately, so what exactly is up with the ruffled dark lettuce called kale? Kale, is a form of cabbage and in the same family as lettuce, spring greens, and brussel sprouts. That said, it is an excellent substitute is those aren't exactly to your liking. It also shares many of the same qualities as broccoli. It is excellent in soups, salads, by itself as a side dish. There is a trend lately where it is actually juiced. It is convenient especially since it can be microwaved, steamed, stir fried, and even dehydrated into the popular kale chips.

It is high in beta carotene (contributing to Vitamin A) and calcium (helping with bone health.) It is excellent in vitamins K (which the body uses in the production of antibodies and antibiotics) and C (assisting the immune system.) Based per 100g (about 3.5 oz) it has 5.63g carbohydrates, just 1.25g of that being sugar and 2.0g being fiber. It has less than .5g of fat and 1.9g of protein. Just like its lettuce cousin, it is also over 90% water. However, its most underrated qualities (which bump it up in to a super-food) are the sulforaphane and indole-3-carbinol. These two elements are released (especially when chopped or minced) revealing the anti-cancer causing properties of kale.

Kale is an amazing food, if you have not worked it into your diet you should. Its great as a compliment to the main course or as a side dish.

Organic Manifesto

The fitness industry is all infested with calls to proper nutrition. Eat real food. This month's diet is next month's body.Abs are made in the kitchen.Stop eating garbage. Eat less sugar, you are already sweet enough. The longer its shelf life, the shorter yours. Food: what organic food was called last century. You wouldn't garbage in your gas tank, why put it in your stomach? Eat clean, train mean. Whoever snuck the s in "fast food" is a clever person. Perhaps no other family has led this charge like the Rodale family. While most people will know that name Rodale as the umbrella head associated with Men's Health and Prevention magazines. But, in 1942 J.I. Rodale started Organic Gardening and Farming. Since then the Rodale Inc, and Institute, has been charged with educating about the benefits and necessities of rganics. Not only to our bodies, but also to the planet. J.I.'s granddaughter Maria Rodale put the family mission in a short book entitled, Organic Manifesto.

Eric Schlosser, author of Fast Food Nation, provides an excellent foreword letting us now what we are dealing with. The first 3 words. "Pesticides are poison." There is so much hidden in these first three words. What's going on? Our food supply is being poisoned, killing us. Who is doing it? We are, by electing to eat food with pesticides. He also provides a small preview of what Rodale will tell us alter. Organophosphates and other pesticides, originally used as chemical weapons, like those used in Nazi Germany and during the Vietnam Conflict.

Right away Rodlae points it out! "Organic agriculture is the key to our survival." The challenge is to get away from conventional farming. Bellieve it or not conventional (meaning the norm) is manipulated seeds and sprayed with pesticides. Organic farming is not only more productive but has been shown to help problems caused by drought, flood, and other functions of the climate crisis. The challenge toward organics would also improve our financial crisis. Even problems such as childhood asthma (the number one reason children miss school) could go into remission if not for the problems associated with conventional or chemical farming. As a result of chemical farming, the soil is deprived, thus requiring more than the exhausted soil can provide, having lived on chemicals for so long! The chemicals starve the soil, the consequently the water of oxygen. So this poison spreads to our drinking water, rivers and streams (affecting our seafood.) Without healthy water, we cannot have a healthy life. In our society, we would rather pay for cures than change behaviors. We would rather pay for doctor bills and triple bypass and gastric surgeries instead of the far cheaper diet and exercise. We are somehow under the illusion that synthesized and technology is the only way to feed the world. We ignore the fact, that like asthma, these chemicals are also to blame for problems such as ADHD and cancer. Whats worse too, is that we no longer test pesticide levels  because regulation was deemed too expensive by President Bush. We allow them to self regulate... which worked out so well for the banks. Since money rules the world, only flattering studies ever see the light of day. As a result nearly all of soybeans, corn, and cotton in the U.S. are Genetically Modified Organisms- a barely recognizeable replica of the original crop. The problem is not what extras (think 'enriched') are in the food, but the problem arises when considering what poisons are put into them! "The more we try to isolate ourselves and control nature, the weaker and more vulnerable we become."

Farmers are being educated, by the biased seed andpesticide companies, and encouraged to use E COli and Salmonella in farming techniques. Then to add antibiotics to somewhat kill the effects of these bacteria. Aside from the dangers to us, these poisons kill the fertility in the soil. Farmers do not believe that they could produce the same crop in organics. This is because it takes 3 years to cycle all the diseased soil out. The truth is, it would actually cost less. There would be more nutrients in the food. The chemical movement is not new. It is believed that the Chinese used it as early as 900 BC, but it really took off around 1700s England. From the cyanide-based poison used in NAZI Germany to Agent Orange, poisons were simultaneously sold to U.S. citizens with a patriotic stint to increase sales! One hundred years ago, nearly half of Americans lived the farm life, today that number is less than 1 percent. How do we change this ugly pattern? Rodale maintains that the biggest challenge is a unified voice. While organic and eating clean is seen as an elitist or high scoiety lifestyle, its really something we need at all levels. Companies like Dupont and Monsanto need to be held accountable for thier actions. Guilty of poisoning our minds and bodies. Feeding ourselves needs to be kept out of politics, but unfortunately political power controls the contracts so to get rid of the politics we must lobby for change. We must stop thinking that burgers (made from real meat) cost less than $1. We must stop purchasing things on the grocery shelves resembling more like scientific projects than actual food.

Susan Perry- Fitness Competitor

“We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future.”
― Steve Maraboli, Life, the Truth, and Being Free

Few people exemplify this as well as Fitness Competitior and Model Susan Perry. Susan was raised in a harsh Asian culture. From age 5-13 she struggled with deep depression and even suicidal thoughts. She would stand in front of the window in her home in a poor neighborhood welcoming her life to end. A father who instilled a harsh work ethic and a mother who lived vicariously through her daughter, allowing nothing better than perfection. They did not permit breaks. They either had her working, cleaning the home, or studying. Friends took a back seat. Her parents displayed a type of tough love. One that set expectations and rewarded meeting those expectations by raising them. Psychologists now call this negative reinforcement.

At 19, as a single mother without a strong support system she began reaching out to other people. She made it a point to meet people who seemed genuinely happy. When meeting someone she (did and still does) make it an effort to learn all she can about the person. That includes but isn't limited to thier hopes, dreams, aspirations, and especially what motivates them. She also sought motivational speakers like Tony Robbins and Joel Osteen. While listening to Dr. Laura she learned about the family dynamic she always longed for. Here she found that money and material things are not what makes you happy, its having someone to experience life with that genuinely makes you happy. You need to (through self exploration) discover yourself and what you are looking for. 

After a few failed career attempts, she is now a stay at home mom with wonderful kids and the husband who provides the family she always longed for! For her, the weight room is the office. Constantly motivating people through daily workout reminders and motivation tips. She has a firm philosophy that no one can motivate you, you must find the motivation yourself. She finds lifting and cardio as the ultimate release for the depression and doubts that may creep back in.

She advocates mass varety in working out. She does everything from traditional workouts to kettlebells to rowing and especially loves outdoor workouts. Though she works everything, she finds an emphasis (especially when starting out) on core stregnth. According to Susan, "The mind is where most people struggle. Once you change your mind you can change your life forever." This Life Coach urges us to "do something for yourself everyday!"

We should definitely keep our eye on this strong motivator!

Biggest Loser, X-Train

The Biggest Loser has a cornucopia of products, from protein powders and supplements to t shirts and of course dvds. Recently, I was looking at purchasing one of these DVDs, and decided on the 30 Day X-Train. Unlike most of the Biggest Loser DVDs, with just one or two workouts, this DVD has a warm up, a cool down, and 3- 15 minute individual full body workouts. The workouts are comprised of both stregnth and cardio segments.

The DVD is different than many of the other workouts because it has a plan for a 30 day plan. The 30 Day plan includes a different workout for the 4 weeks of the month. It is recommended to do the workout for 6 days a week, taking one day off for rest. Each of the weeks include the full body workouts and the warm up and cool down. This DVD includes contestants from Season 11, including the winner Olivia Ward. It also features Bob Harper and Dolvett Quince.

Whether done as part of the month plan or a stand alone workout, say on a day when inclement weather keeps you form the gym, X-Train is a wonderful DVD, however the 3 workout segments do duplicate the muscles being train, so there is a lot of repetition. So if you do it as one hour long workout, prepare to do individual exercises such as pushups and to pound away at particular muscles, especially triceps, in more than one of the 15 minute segments.

It is impressive that each of the workouts give rest time, but not an overwhelming amount, as many people have complaioned about P90x. Other DVD programs also in a given hour, spent about half the hour long workout on warm up and cool down. Whereas X-Train is more time efficent spending less than a quarter of the total time on the workout. In fact knowing he only has a 15 minute session, you can hear Bob HArper say, "We haven't got much time let's go!"

All over, it is a great workout but remember it is a total body workout. The problem with total body workouts is that they spend a little bit on several parts, inevitably then some parts will get a major workout, and some will not. It seems that the abs (but not the core) and the back are what recieve the least amount of attention here.