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ChaLEAN Extreme Review

I'm currently using the ChaLean Extreme workout system and I LOVE it!!
I'm a huge fan of Chalene. I think she's a great motivator and I enjoy working out with her every morning. I love that her ChaLEAN Extreme system is fast, simple and effective. The workouts are 40 minutes or less...which was a surprise for me. Most of the p90x workouts are about an hour long...so I was expecting at least that. And even more surprising for me was how sore I wake up every morning after doing her Extreme workouts. They are short, but tough and I love that.

Health Book Review

Making the Cut by Jillian Michaels:
Good ideas from this book:

Women body fat: aim for 15-18%, men 8-10%

Snacks:
* Air popped popcorn
* Sugar-free Fudgsicles
* Sugar-free Jell-O
* Swiss Miss diet hot chocolate

Get everything you eat in writing:
http://www.livestrong.com/
http://caloriecount.about.com/cc/recipe_analysis.php
http://www.sparkpeople.com/

Get organized!
Circuit training, interval training and plyometrics are a great way to go.

www.jillianmichaels.com

Eating Disorders and Fiber...

I just got back from a RS Meeting...it was on health. Great meeting. Had several awesome speakers.
One was a guy who is in our ward who works at a rehabilitation center for ladies with eating disorders. So interesting...we talked about how to help our daughters to avoid eating disorders and stay healthy....so scary.
Three top things:
1. Keep lines of communication open. Talk about puberty with your daughters. Every girl goes through changes and it's a normal, beautiful, healthy part of life. At about 12-13 is when most eating disorders start and a lot start because girls start gaining weight and their bodies start changing...and they want their "little" body back.
2. Don't talk about your own body negativity with your kids around. "If only I could lose 5 more pounds." "Everything I eat goes straight to my hips" As a child is growing and gaining weight, when they hear this from their parents, it makes them feel like there is something wrong with them...
3. Teach them to listen to their bodies and eat when they are hungry...
He mentioned that media played a factor, but a small one when in comparison to what they hear and feel at home. Build a strong foundation.
Such a good topic.

Then we talked about exercise and nutrition.
One thing I picked up on was that I don't eat enough fiber. I eat about 10 grams a day, when it needs to be 30-40 grams. I've been paying attention to the calcium, but not the fiber...now I'm going to start watching the fiber too. Good reminder.

I found this article, thought it had some good info that I want to remember and I'm trying to eat more fiber...yay!

What is Fiber? Forensically speaking, dietary fiber is sort of the skeleton of a plant. Just like the bones in your body, fiber helps plants to keep their shape and stand up straight. But here's the weird part of the fiber foods puzzle. Even though high fiber is so good for you, you can't digest plant fiber. The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity. So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush!
It's important to add high fiber foods to your diet slowly over a couple of weeks. This gives your digestive system time to gradually adjust to the change. And be sure to drink plenty of water. While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet. But that's not all of the many health benefits of fiber. High fiber foods have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly.
Wow! Soluble Fiber and Insoluble Fiber All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. It can be divided into two categories with different effects on your body. Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It's also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestion time. This helps to regulate blood sugar. Studies also show that soluble fiber can help reduce your overall cholesterol count. But what's even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol. Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps move waste through your intestines and bowel. The recommended total daily fiber intake for adults is 30 to 40 grams. But most Americans get only about 10 grams of fiber a day.
That's not nearly enough. You need 30 to 40 grams of fiber a day for optimum health.

Calcium...am I getting enough?

Another cool thing about the Bodybugg is that the program takes the food you eat and lets you know how you are doing in your daily requirements for calcium. On most days, eating a slightly restricted diet, I find myself short on calcium unless I take a Viactiv (which really tastes like a caramel and is a treat for me!)
Workouts this week included those already listed plus:
p90x Plyometrics, which is a high impact cardio workout. Highest calorie burn yet at 300 calories.
To mix things up, I've also been trying out a few from the library.
This week I tried Denise Austin's The Ultimate Metabolism Boosting Workout. Denise Austin is one of my mom's favorite fitness gurus. The workout was classic Denise, easy to follow, overall a nice workout. But not super challening. Just brings back the memories for me! Burned 225 calories in the 50 minute workout.

Knowledge is Power...

One of the reasons why I love the Bodybugg is because you find out what is in the foods you eat. You also find out how hard you have to workout to burn those calories.
Every Sunday, we make No-Bake Peanut Butter Cookies. They are my kids and husbands favorite, they are easy to make and I always have the ingredients on hand...a win-win. Well, I plugged the ingredients into the Bodybugg program, and guess what I discovered? One of those babies has 250 calories!!! Seriously. That's a good workout. That's a piece and a half of my favorite Papa Murphy's Chicken Artichoke Bacon Delite Pizza (180 calories a slice...I love this pizza!!!) So...needless to say, I may be have one cookie now and then, but I've been known to eat 5 in one night...yeah...no more!!!
Workout burns this week:
In addition to the ones already mentioned:
I've purchased Jillian Michael's 30 Day Shred because I've heard so much about it. It's a great workout...but it's only about 25 minutes...which I guess could be good or bad. Nice on the days you need to get a quick workout in. I burned about 140 calories during this workout.
p90x Legs and Back is a great lower body workout. My legs are sore. I can tell I'm getting stronger, but I only burned about 190 calories during this hour long workout. I've decided that p90x is more about gaining muscle than about burning fat.
My biggest calorie burning workouts are still Turbo Jam at about 260 calories.

P90X

Ok...along with the Bodybugg, I've started the p90x program this week. I've been sore, but it's amazing to do it along with the Bodybugg, because my calorie burn is SOOOOO much lower that I thought it would be. It's been somewhat discouraging. It makes me want to just run and do nothing else...

I've decided I would evaluate all the exercises I try and record them here....so here we go.........

For this week's workouts, this is what I've got:

p90x core: very intense workout, one of my favorites.

Burned 250 calories...tough workout!

p90x cardio: shortest p90x workout. Has a combo yoga, kenpo, plyo, and core. Burned 211 calories.

p90x shoulders and arms: good arm workout, burned202 calories.

p90x yoga: holy cow! this is the longest workout at an hour and half.

After the yoga, I couldn't bear to do another p90x workout. I needed a break from Tony. So I put in a Turbo Jam video.

Chalene is my favorite exercise guru! All of her workouts are very upbeat and fun. I burned 263 calories with the Cardio...my highest calorie burn so far this week!!