tag:blogger.com,1999:blog-18384883301636957352024-03-08T13:16:24.329-05:00Restoring the Temple"What? know ye not that your body is the temple of the Holy Ghost which is in you, which he have of God, and ye are not your own?"
- 1 Corinthians 6:19
"...unfortunately, MY body is a temple of doom"
- a comedian in the 1980's referencing the Indiana Jones movie of the same title.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comBlogger326125tag:blogger.com,1999:blog-1838488330163695735.post-82607843717301556342023-11-24T21:06:00.007-05:002023-11-24T21:06:55.474-05:00Still here, still fit, still working on getting fitter<p> Quick check in. Still rowing, still eating Keto. Raced again at the Head of the Schuylkill at the end of October, racing in the 1x (14th of 39), Father/Son 2x with son Andrew (4th) and then stroked the Penn 1980s Lightweight Alumni 8 (red boat).</p><p>Now making the transition to winter, off the water training.</p>StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-67400840005642156582022-01-15T12:54:00.008-05:002022-01-15T12:55:53.062-05:00At my goal weight - racing lightweight as a rower!<p>I forgot I had this blog started and I haven't posted here since 2012. </p><p>Facebook has changed the face of blogging and life is chronicled there now. But I just wanted to put this here because this blog is linked to my Facebook @kelfamfitness page where we gather to discuss fitness and eating Keto, a phrase that didn't even exist as a food plan.</p><p>Tried Atkins 2004 or so -lost weight, started eating the Atkins branded snacks, got sweet tooth back and then eating like crap...put weight back on and then some.</p><p>Started this blog while doing Beachbody workouts (P90X) and eating lower carb. Eating lower carb except when binging on carbs. Became living proof that you can't out-train a poor diet. Stopped working out. Bounced in and out of low carb and binged on starches/sugars (junk food). Put on weight.</p><p>Fast forward to 2018. Step on the scale (something I avoided like the plague). 302 pounds! UGH! Start eating lower carb and binging less often. Get down a bit, bounce up and down. Still not exercising. </p><p>Then my mother-in-law sends me a TedTalk video by Dr. Sarah Halberg about reversing type 2 diabetes. Wasn't diagnosed one yet, but heading that way I am sure. this was September 2018. Begin Keto. Some success when i wasn't binging. Drop down to the 250s for the most part.</p><p>Sept 30, 2019 Emergency Surgery in Turku, Finland due to diverticulitis infection in my intestine gone rouge. Removes 2/3 of my large intestine and manage to avoid a colostomy bag in the process. Lose some weight due to not eating much during healing process.</p><p>January 1 - New Years Resolution...ride my wife's new Peloton Cycle every day (mind you probably worked out 4 or 5 times a year in the last few years). Enjoy the new bike and see progress, In late February join an erging group at the Neighborhood Club with rowers from Detroit Waterfront Rowing Association while still cycling</p><p>Pandemic hits in March 2020 I am spending lots of time sitting on the couch/chair between rides and eating late night. Binging on starches. Erg class cancelled due to pandemic but still cycling.</p><p>Feast of the Ascension, May 21, 2020, after seeing a post on Instagram challenging people to a 100 days of 100% clean keto, I attend noon Mass at a Roman Church (Episcopal Churches not allowed to reopen yet) and make a vow to God that I am going to do 100 days. Mark the 100th day on my calendar (in August). and start eating clean. Also decide I am going to add Intermittent Fasting with it (all meals eaten between 11am and 7pm). Weight on that day 257 (45 below my highest weight).</p><p>June 10, 2020 join Detroit Waterfront Rowing Association, get into a wider-style training shell (called a zephyr) with a group of 'intermediate' rowers - people who have some experience with rowing. I am slow and 244 pounds but glad to be back on the water rowing again after 33 years away from it. </p><p>Three weeks later I join the 'racing' group of rowers (no regattas scheduled for the pandemic anyway) and start riding my bike the 1.5 miles to the boathouse at 5 AM. Weight keeps coming off and I am starting to see some speed and distance happening on the water. Plan on joining the Penn Lightweight Alumni group for the Head of the Schuylkill Regatta at the end of October (surely the pandemic will be over by then, right?).</p><p>Big milestones during that summer include reaching the 100 days and by late fall am below 200 pounds in a LONG time! But the Head of the Schuylkill regatta cancelled due to covid and on the water season ends. I transition back to riding the Peloton Bike (I did use it every day until I started rowing regularly on the water in the summer) and to rowing on the ergometer, mostly at the Detroit Athletic Club (which during covid restrictions you had to make an appointment to use the gym).</p><p>MAJOR DECISION made some times during that 100 days challenge. Eating 100% clean Keto for those planned 100 days I realized that my cravings for starches/sugars was gone. No binging on pizza, other junk food. Once I started eating that crap in the past I couldn't get enough - hungry cravings for it! So I pulled out my workout calendar and marked off a second 100 days. And decided that I had to treat starch and sugar like I treat alcohol as an alcoholic in recovery (which I am). I am a sugar/starch addict and the only way to not have a relapse is to not use it at all. 100 days of 100% Keto had to become 100% abstinence for life! As of today's writing I am 604 days abstinent! Deo Gratias.</p><p>Winter 2021 training was interrupted for a few weeks when I had surgery to repair an incisional hernia as a result of my surgery in 2019 in Finland (initial incision in my muscle wall never healed properly and I could feel my intestines popping out) but I stuck with it throughout. My swim group team at the Detroit Athletic Club won the league championship that year - a first time for me in 20 years of participating.</p><p>Back on the water end of April with DWRA and weighing in my 180s, nearly at my first goal weight of 175 - what I weighed when I graduated High School. Now there was no 5 AM group practicing but I continued to come down weekdays at 5:30 when the water is calmest and less traffic on the river. On Saturdays I was joined by another guy to row in a double which was a nice change of pace. Half way through the summer I started rowing in a racing single, albeit a heavy wooden one, and occasionally the coach's elite racing single. <a href="https://blogger.googleusercontent.com/img/a/AVvXsEieXL4V0T0gj2ZuMbultqb3cur_OTV1ORydkYzOenjbrp7NoeSWUF5jb_t14Ee-Nd_elNO3fd5JdKYM5Pvy0gGpQhkJgVUbo9mpnebZ8sTiiIAOAlV8xJPQbewpDWUEyu1fchzRMPA3ilnwzbI9vMc-4cSiG9IBaKR46FLqjdacNA4vOSwzWwVA5p62=s640" style="clear: right; display: inline; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="640" data-original-width="640" height="200" src="https://blogger.googleusercontent.com/img/a/AVvXsEieXL4V0T0gj2ZuMbultqb3cur_OTV1ORydkYzOenjbrp7NoeSWUF5jb_t14Ee-Nd_elNO3fd5JdKYM5Pvy0gGpQhkJgVUbo9mpnebZ8sTiiIAOAlV8xJPQbewpDWUEyu1fchzRMPA3ilnwzbI9vMc-4cSiG9IBaKR46FLqjdacNA4vOSwzWwVA5p62=w200-h200" width="200" /></a></p><p>By mid summer I was lighter than my high school weight and got the crazy idea that I not only could race in an 8+ with my fellow Penn Lightweight Alumni, but I could actually make weight (160lbs) and row in a lightweight 1x race as well. When I told my wife this she actually said, "do you think that might be too light?" I never thought I would hear her say that in all the years I was obese and morbidly obese!</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiJV0WwB52CnMxSjos8DJCSbpHCKjZQVkpxjcuA-fxUU5glwKnCbSu7bylUtA7WGnVqSbMw5Aa7cr5StyqaU4Pn33wEvc1GRfBnB6Gut_K_ngEjJ5G6mhFywukidfI4teL83pzCu-qhrvGJVgB77S8uO9ZHyAWya45OxtJFiLyKAXyodBAymk5gGLe2=s960" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="566" data-original-width="960" height="118" src="https://blogger.googleusercontent.com/img/a/AVvXsEiJV0WwB52CnMxSjos8DJCSbpHCKjZQVkpxjcuA-fxUU5glwKnCbSu7bylUtA7WGnVqSbMw5Aa7cr5StyqaU4Pn33wEvc1GRfBnB6Gut_K_ngEjJ5G6mhFywukidfI4teL83pzCu-qhrvGJVgB77S8uO9ZHyAWya45OxtJFiLyKAXyodBAymk5gGLe2=w200-h118" width="200" /></a></div>On Friday, October 29th I weighed in at the regatta registration tent/boathouse in Philadelphia at 159.8 - I was rowing as a lightweight!!!!! I sobbed while standing on the scale. I had lost 142 pounds from my highest weight. On Saturday the 30th I rowed in both races - a milestone day for this fat guy turned lightweight rower. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjQ6j-CeTe8wDFQ5vyw6yhOWaf0raXpPd4b_JY7m_9trHJWArPM2FDNssaZwNybrhTDuzZ1OV06Wdn2x85pTtaEa7cb5joxTv3M4NSsqEqpYXXp-BuAyRwz71qjsrKHzDvsYwOpe8FMXGyUH7pDBkwKM6kJtPn1fZBQx2ivZYQhyTCIa_ve6dN23ZyV=s1785" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="646" data-original-width="1785" height="73" src="https://blogger.googleusercontent.com/img/a/AVvXsEjQ6j-CeTe8wDFQ5vyw6yhOWaf0raXpPd4b_JY7m_9trHJWArPM2FDNssaZwNybrhTDuzZ1OV06Wdn2x85pTtaEa7cb5joxTv3M4NSsqEqpYXXp-BuAyRwz71qjsrKHzDvsYwOpe8FMXGyUH7pDBkwKM6kJtPn1fZBQx2ivZYQhyTCIa_ve6dN23ZyV=w200-h73" width="200" /></a></div>So now it is back to off-the-water training on the erg and peloton bike. Doing some yoga to help with the flexibility. Still swimming too and I think I may give cycling at the indoor velodrome in Detroit a try just for fun. This morning I weigh 165 pounds, my happy weight for now. Close enough to get to lightweight for racing season by dropping a few pounds. As I mentioned in November on a facebook keto groups page I participate in, "this morning for the first time in 34 years I woke up and didn't think to myself I need to lose weight" because I am actually at goal weight. <p></p><p>All accomplished one day at a time and by the grace of God, realizing I was a starch/sugar addict and that Keto was my solution and freedom.<br /><br /><br /></p>StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-50699600926115611512012-11-17T11:16:00.001-05:002012-11-17T11:16:18.964-05:00So long Hostess.....<br />
A thought or four about the decline of Hostess Bakery.<br />
<br />
1) Sorry to see the loss of jobs, not only the union ones we hear about, but all those independent contractors who have hostess routes, restock shelves, etc.<br />
2) The big decline in their sales started at the same time as the rise of Atkins and South Beach low carb diets. Although those two extremes faded (mostly because people claimed to be doing low carb but really weren't and then quit and blamed the diet) most of the nutrition medical field has accepted the principles of Dr. Atkins' teaching: It isn't the fats that make you fat, but the starches, particularly the refined wheats and sugar...the staple ingredients for Hostess.<br />
3) Right now it is nostolgia of childhood eating that is sweeping the country: white bread sandwiches and the twinkie or suzyQ treat in the lunchbox. But these products were not good for us then, and are not now. We are better off without it.<br />
4) Hostess products cost more on the shelves than Dolly Madison or other type products and when someone is junk snacking that pays a part. Those other companies will continue. The reality of capitalism as far as junk food goes is that the cheapest wins (hello McDonald's dollar menu).<br />
<br />
<br />
StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-56471909047578614002012-11-05T12:19:00.002-05:002012-11-05T12:19:13.556-05:00Yes...still alive, still getting fit...I am still here. Still working out, and doing much better with eating. Just haven't been blogging. But I promise to get back to it soon!<br />
<br />
Keep sweating!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-76343958409147881112012-07-02T16:19:00.001-04:002012-07-02T16:19:55.339-04:00What is old is new again....On Friday I did something I love, but haven't really done in 25 years. I rowed. In 2009 I went out for a very short paddle, but on Friday I got into a Quad (4 rowers, 2 oars each) with 3 other good rowers and we rowed...hard! Did power 10's, raced some 8's (they were novices, but still) and really were pretty smooth.
My three sons are taking a learn to row camp at the Detroit Boat Club Crew, and the coach, knowing I am a former High School, College, and Club rower invited me to dress appropriately and join them for a row on my 'day off' on Friday. Thursday night I could hardly sleep with fear and anticipation. But once we got in the boat and paddled away from the dock it all came back (like riding a bike).
Two of my sons (the 16 and 14 year olds) are talking about joining the team in the Fall (we homeschool, but since it is a club team with kids from multiple schools they can join in). And yes, if they do I will consider joining the Masters team and start rowing regularly again. It is a good goal to work towards for fitness, and to continue the fitness while doing it!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-36443755415446533852012-06-11T16:23:00.001-04:002012-06-11T16:23:42.790-04:00Struggling, but recently back at it.....I had a rough March and April (actually, January through April).
May 3rd I hit the reset button.
Diet going great again, and have started lifting with my son Sam at the local gym.
Beachbody products on hold...for now.
Will start working INSANITY in between my 3x per day lifting schedule for now.
I will keep you updated.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-5659634258238413562012-03-24T11:40:00.002-04:002012-03-24T11:46:25.525-04:00Some mornings are just like that!Yesterday morning I got up early as I have been doing all week. I have been adding a little walk/jog before my P90X workout. But I woke up tired. The walk/jog felt disjointed. My shoulder still hurt from Wednesday's Shoulders & Arms workout followed by X2 Yoga on Thursday. And my P90X Legs and Back workout was at best uninspiring, especially with my favorite pull up (wide) was excruciatingly painful.<br /><br />Afterwards, I thought to myself perhaps I would have been better served to get an extra 90 minutes of sleep. Some mornings are just like that.<br /><br />But the walk/jog and KenpoX was much better this morning.<br /><br />In hindsight I am glad I did Friday's workout, and todays.<br /><br />Onward and upward.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-62058583835040493212012-02-28T08:03:00.003-05:002012-02-28T08:12:43.954-05:00Failure as learning opportunityI've failed at P90X2. The first phase started off, but I had a hard time doing the majority of the moves. I know Tony Horton says, "Don't say I can't, but I currently struggle with". So I was currently struggling with most of the moves. Balancing on med balls, etc. Ugh. <br /><br />Then after a 10 day vacation with my family where I did yoga x2 and tons of walking (Disney) I came back and tried to start phase 2. Even worse. And this frustration led to my not getting a good workout in, and anticipating the frustration not even wanting to workout and skipping a few.<br /><br />So I took a step back and honestly evaluated it all. As much as my ego didn't want to admit it, I wasn't ready for P90X2. <br /><br />So I had to swallow my pride and regroup.<br /><br />I've restrarted P90X as of yesterday and it was the right thing to do. The moves were familiar (Chest and Back yesterday, Plyo today) so I actually got a good workout in. Personal best for push ups, an amazing sweat for Plyo. <br /><br />So stepping back I am actually moving forward. Several friends on Facebook and Twitter said I didn't "fail" because it is such a negative word. But I did. I failed at P90X2. Failed for now. But come 90 days from now..... Lesson learned.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-57155501006387052372012-01-18T14:35:00.003-05:002012-01-18T15:07:18.276-05:00Supplements, etc.Right now there is a big discussion in my household about supplements.<br /><br />Generally, most people think of supplements as the vitamins people take once a day. A multivitamin is a good place to start, since no matter how conscientiously we may vary our diets and eat plenty of fresh healthy fruits and vegetables, we are probably not getting our recommended daily allowance of everything. Add to that the depletion of the nutrients in soil lessening the vitamin and mineral content in our food and one can certainly argue that at the minimum a multivitamin is a good place to start. <br /><br />Others swear by using things like Fish Oils to aid in digestion and vitamin/mineral absorption, or higher doses of vitamin C to strengthen the immune system. An extra dose of zinc is believed to help relieve the severity of a cold, and there are a variety of recommended other supplements for joint health, prostate health, eye health, etc. And of course, one cannot evaluate all of this without the standard disclaimer that these statements are not approved by the FDA.<br /><br />One shameless plug is for the wonderful whole food multivitamin effect of the Beachbody Product, Shakeology (see the icon on the page to click for more information). 70 ingredients in the making, this can be used as a very healthy snack or combined with juice or milk as a meal replacement. This would take the place of a multivitamin, and then some!<br /><br />But in our household my 15 year old son is trying not to lose weight and get into shape (he is quite thin and VERY fit), but wants to gain muscle mass. To do this one much add larger amounts of protein to the diet. This is accomplished in several ways, including extra food protein sources at meals and snacks such as tuna, hard-boiled eggs, and meat. The other option is to supplement with a protein powder, generally a whey protein.<br /><br />Be careful when shopping for this product. Many of them are full of artificial flavorings and sweeteners - something you don't want or need to put into your body. You are best to look for one that is 100% protein powder. You can drink it with water or mix it with milk, juice, or even added to recipes (I am told...I have never seen it done).<br /><br />Right now the big discussion in our house is on the use of Creatine. <br /><br />Bodybuilding.com says of Creatine<br /><span style="font-style:italic;">"Creatine works by saturating your muscles with a high-energy compound called creatine phosphate, and it can be used by the body as an immediate energy supply when you need to push out those last few reps in the gym.* Creatine also hydrates muscle cells with water, promoting muscle fiber growth."</span> <span style="font-style:italic;">http://www.bodybuilding.com/store/creatine.html</span><br /><br />It is a naturally occuring amino acid in your body, and the supplement form comes from sources such as beef.<br /><br />Our concern is whether there are side effects that can be a hazard to our son's health. <br /><br />Men's Health Magazine reports, <br /><span style="font-style:italic;">"Creatine is one of the most-researched sports supplements out there," Kerksick says. "And there's no published literature to suggest it's unsafe."<br /><br />Greenhaff has been studying creatine for about two decades, and says he never encounters the cramping that is sometimes reported. "I'm not saying people don't experience cramps, but I don't believe it can be very common," he says. "If there were any major adverse side effects, we would have seen them by now."<br /><br />But there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal.</span> <br /><span style="font-style:italic;">http://www.menshealth.com/nutrition/creatine-side-effects-what-it-what-it-does</span><br /><br />So the Creatine has entered the Kelly household, but with a family vacation starting in a few weeks we have decided our son should hold off a few weeks just in case he does have some stomach cramping. We don't want that on the trip! <br /><br />There are certainly plenty of other supplements out on the market. DO YOUR RESEARCH before putting anything into your body. And don't just take the word of your buddy at the gym. <br /><br />You are getting fit and healthy, one doesn't want a pharmacopia interfering with that goal!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-33947367998863719582012-01-05T16:34:00.002-05:002012-01-05T16:46:42.738-05:00Happy New Years!Of course new year brings with it resolutions.<br /><br />My resolutions rarely change - get fit, eat better, drink more water, become a saint. The usual things.<br /><br />Started P90X2 and so far it is a butt-kicker!<br /><br />P90X2 Phase 1 is different from Phase I of P90X. Where as there are days of upper body and days of plyo or lower body (with that annoying YogaX in there on Thursdays), so far the workouts Monday and Thursday have been more mid- and total body. Monday was a core workout with push ups, etc.. Today was Total Body, which included balance/core work and some lifting too. Both workouts had some legs in it too. Seeing more Shaun T. of Insanity type moves. Lots of combinations like balancing in a Warrior 3 position while doing curls.<br /><br />Tuesday is still Plyo day, this one called Plyocide. Honestly, I didn't think it was as hard as PlyoX, but different. I really appreciated the LONG stretch at the end of it. <br /><br />Now on Fridays is Yoga day - I will let you know how that goes. It is supposedly only 60 minutes long instead of the insane 92 minute workout in P90X.<br /><br />Wednesday was scheduled as a mid-week day off, or a recovery and balance workout. My wife and son did the workout and said it was a lot of great stretching. I will do it on my rest day Sunday.<br /><br />Haven't done the Ab workout yet. First one was scheduled for today after total body, but ran out of time in the AM, so I did an great ab workout at the gym at lunchtime.<br /><br />The other interesting thing about P90X2 compared to P90X is the equipment. There is the foam roller for stretching (not sure if I like this yet) and large stability ball and smaller medicine balls. I don't have a great core yet, and the stability ball is a particular challenge. I modify, and before long I will be doing it better, (God willing).<br /><br />So, there it is for now. I am sore right now as I type this, as I would expect to be in the first week of a new program. CONTACT ME stjohnspriest@gmail.com if you want information or have questions on either workout (or any other workout by Beachbody).StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-72718746989819203662011-12-23T09:15:00.003-05:002011-12-23T09:22:09.352-05:00Self-evaluationSo the year is nearly over, and of course one looks back over the year past.<br /><br />How have we done?<br /><br />Personally, concerning fitness, I am breaking it down by month.<br /><br />Mid-July began again in earnest. Began working with a support group to help with eating.<br />Doing INSANITY workout.<br /><br />August - weight dropping off, eating great, INSANITY workouts.<br /><br />September - first two weeks - INSANITY and great eating, then...<br />Three week trip to West Coast. Great eating and pretty good working out, even on the cruise.<br /><br />October - began P90X again. Wow, what a butt kicker! eating good, not great. weight loss begins to plateau<br /><br />November - good work, decent eating too.<br /><br />December - Blah. But weight maintained.<br /><br />So......today is a new day. What expectations for now til January? And of course the new year brings P90X2.<br /><br />BRING ITStJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-55183881304128370022011-12-13T17:05:00.003-05:002011-12-13T17:11:44.887-05:00Nothing like a cold.......to knock you off track.<br /><br />Actually, I can't completely blame the virus for my slow down last week. It was a combination of TOO BUSY with family and work and feeling BLAH with a cold.<br /><br />Friday, Saturday and Sunday were spent with a stuffed up head and feeling blah. Had lots of busy family things to do and the last thing I wanted to do was workout. <br />Monday morning I slept in, hoping to knock down the virus even further, having started to feel better by Sunday evening.<br /><br />But Monday evening I decided that, even though I wasn't feeling 100%, I was going to get back in the swing. I ROCKED out the Chest and Back workout, getting personal bests on nearly all push ups and pull ups. <br />And this morning I was back in the swing, getting up early enough to get my PlyoX workout in, which I relished with extra strength and vigor.<br /><br />The jury is out about working out when sick. Some like to "push through". Others like to nurse the cold a bit and then get back into the swing of things. You know best what is best. A common cold is one thing, but something worse like Flu or Strep would call for more rest than activity.<br /><br />So anyway, pushing through and feeling good (albeit a bit sore). Now if can get my nose to stop running......StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-10002908169815182332011-12-07T08:26:00.002-05:002011-12-07T08:31:35.874-05:00Phase III MalaiseI have reached, once again, Phase III of P90X and I have come to a familiar malaise, that general feeling of discomfort or uneasiness. The last few times I have slogged through P90X by the time I get within a few weeks of finishing I get bogged down. I would think I would be psyched that the completion is near, but instead I tend to find it harder to focus and harder to motivate myself to push harder.<br /><br />This time IS GOING TO BE DIFFERENT. Now that I have identified it and called it out I AM GOING TO WORK through it! P90X2 should arrive in the mail any day, which should be a good external motivator since that will be kicking my butt starting in January.<br /><br />So time to get off the computer and on with the rest of the important things I need to do today.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-50872526251765496842011-11-22T18:54:00.004-05:002011-11-22T19:09:34.708-05:00Gearing up for the thanksgiving holidayThanksgiving is just a few days away. For me and my family the Turkey dinner comes second, after a hectic morning at my Church. America's Thanksgiving Day Parade in Detroit passes in front of our Church and we serve a Pancake breakfast from 6:30 to 9:30am in the basement, and hot chocolate/coffee and donuts out the front door to parade goers, and of course enjoy the festivities ourselves. But it is a hectic morning prepping the kitchen and then I walk the parade viewing area for a few blocks up and down from the Church promoting the breakfast and the enticing 'warm bathrooms'. Hundreds of people eat breakfast or donuts, and even more stop in to warm up and see our amazing church building <a href="www.StJohnsDetroit.org"></a>. <br /><br />Since I am a lower carb guy I will be avoiding the pancakes and will instead slip in a few eggs for breakfast before the crowds show up. After the parade and clean up (about 11:30) we will head across state 2.5 hours for the turkey dinner with all the fixings at my in-law's house.<br /><br />But the holiday can be a land-mine if one is not careful about what one puts on their plate and in their mouths! For those who are already fit Thanksgiving can be a splurge day. Good for you. I am not there yet. I have made avoiding desserts (other than fresh fruit) a good habit. But the rest of the thanksgiving meal can be a real hazard. <br /><br />Turkey- yum... Will eat in moderation of course.<br />Potatoes - white starch with little redeeming nutritional value. Mashed adds fats. (but sweet potatoes have nutritious value)<br />Stuffing - white starch with even less redeeming value.<br />Gravy - starch, fat....<br />Rolls - white starch.<br />Salad - good (with a small amount of dressing)<br />Cranberries - if the real thing this is a good thing. Canned? blah.<br />Veggies - Yum.<br /><br />So you see what my plate will primarily consist of - turkey, veggies, cranberries, and salad. But hey, love all those things!<br /><br />Most importantly Thanksgiving is about giving thanks for all God's blessings. And increasing health and fitness is a blessing to me! <br /><br />Enjoy your family, enjoy your meal. But there is no need to be a glutton about it. Be smart and even if you fail at that, start again at eating right!<br /><br />And of course, through it all, keep working out!!!!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-62477832323388034002011-11-09T23:44:00.007-05:002011-11-09T23:58:17.098-05:00Change of sceneryThis morning I just didn't want to work out. I know that getting the workout done first thing in the morning is so much better for me. Not only do I personally feel I am most effective at that hour, but I am more likely to get it done if I do it right away. On days that I don't work out right away I spend all day trying to figure out when to fit it in, and sometimes the day just gets away from me. <br /><br />With Jennifer also doing a beachbody workout (Insanity again) it means I either have to get up earlier to workout in the basement and be done before she gets up, or we work out on different floors. Working out at the same time is easy enough if I am doing Plyometrics, Yoga, or even Chest & Back or Legs & Back. I put the DVD in the computer in the kitchen eating area and either get to work in the kitchen or family room. Other routines, requiring weights, are not as convenient to drag all the dumbbells up the stairs (the pull up bar is at the bottom of the basement stairs and I can dash up and down to use it during the workout).<br /><br />This morning I just didn't want to drag the weights upstairs since Jennifer got a head start and was downstairs. But I packed my gym bag and after the 12:15 Mass, on my 'lunch break", I dashed over the my local "athletic club" with the Back and Biceps worksheet I had printed off the Team Beachbody website.<br /><br />Doing it at the gym gave me two advantages today. One, I worked out with someone, an acquaintance from the club I know. He was there and we were able to push each other a bit. But also being there I was able to push up my weights and do fewer reps but with more poundage, and that felt really great! I really need to get sets of 30 and 35 pound dumbbells.<br /><br />So today's change of scenery was a good thing for me. Sore in newer ways, including some sore hands because the chin-up bar is not padded! But for the most part I hope to stick with workout out in the morning so I am not taking time away from other things during the day.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-52966820424599291752011-10-28T10:16:00.003-04:002011-10-28T10:32:15.113-04:00Motivation, and working out with others....P90X, and all the Beachbody products, are programs on DVD. The intention is that people can workout at home and that is the attraction. Going to a gym can be intimidating. Everyone else seems to be in much better shape there (Planet Fitness certainly has tapped into a rich vein with their policy of no grunting, muscle heads, etc.), and of course one had to actually get up, get dressed and GO to the gym. Working out at home eliminates the excuse of having to get out to the gym.<br /><br />Not that working out at home isn't without its hazards. One of our basement light fixtures is missing a globe because one son hit it while working out. Some workouts are better done upstairs because with all the jumping the ceiling in the basement is low. . And of course, the same lack of motivation that keeps you from going out to the gym can also keep you from putting in the DVD and pushing play!<br /><br />In my house, sometimes the big problem is that with 4 of us doing two different Beachbody programs and at different days/phases sometimes we end up having to wait and schedule around each other to use the DVD player. Some mornings we have one working out in the basement, and another working out in the kitchen playing the DVD on the computer.<br /><br />Results can be a great motivator, and having so many of us in the house doing these workouts also motivates. "What workout did you do?" "How was it today?" are ways we keep each other pushing play (not to mention comparing aches and soreness in the evening). And others find motivation with the Beachbody on-line community on Team Beachbody and through Twitter and Facebook.<br /><br />Today, in a few minutes after my wife finishes her INSANITY workout, I am going to be doing something I have never done. I am working out, P90X legs and back, with my 15 year old son. The DVD is enough pain. Should be interesting to see this young, fit, black belt do circles around this still getting in shape 45 year old! Wish me luck!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-33291942596613894802011-10-24T09:15:00.004-04:002011-10-24T09:38:00.988-04:00Government help to end the trend?Our local paper, The Detroit Free Press, has an article today about how the government is considering various approaches to ending the trend of obesity. This includes school breakfast/lunch program changes, taxes on soft drinks, and requiring posting calories/fat content at fast food outlets (we saw this last one at work in California, and influenced my sons' choices at our very RARE visit to a fast food joint, while on vacation). But I think ultimately it is about personal responsibility! <br /><br />Those who want to be healthy must make healthy choices. And I am not sure I agree that the government could decide what is a 'healthy' choice with all the food industry lobbyists doing their best to influence decisions. The Free Press article writes of a healthy breakfast at a local school of wheat bagels, juice and milk....all high sugar/starch choices, with NO PROTEIN. A meal like this has a high glycemic impact which means the kids get a sugar buzz first hour of school, sleepy afterwards from the crash. I remember those days in boarding school when had waffles or pancakes. Hyper students first hour from the starches and sugary syrup, napping in second hour class. Breakfast in the Kelly household this morning? 2 scrambled eggs with about 2 cups of veggies each or organic oatmeal with cinnamon and vanilla /no sugar (lower protein in this one, but the boys will follow with a snack of nuts later in the morning). <br /><br />So perhaps the question is whether government can influence health choices? Perhaps, but ultimately those who want to make poor choices will do so. Those who want to make better choices will go out of the way to do so. Making sure government doesn't interfere with being able to make good choices might also be a part of the challenge. For adults perhaps it will be business requiring fitness for health insurance coverage. In the schools offering ONLY healthier school lunches, removing soft drink machines and the like, and increased gym would go a long way. Ultimately it is about a society creating a culture of fitness one person at a time.<br /><br />http://www.freep.com/article/20111024/NEWS06/110240375/As-obesity-soars-state-looks-pop-tax-fitness-push-?odyssey=tab%7Ctopnews%7Ctext%7CFRONTPAGEStJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-80291969114968753622011-10-13T21:37:00.005-04:002011-10-13T21:56:27.464-04:00P90X - The genius is in the order of workouts?As I am in the midst of week two of P90X (and I have done this program, but not with the dedication of this round), something interesting has occurred to me.<br /><br />You probably know that the big deal of the program is "Muscle Confusion". The program is organized in three phases. The first phase, first three weeks, you do the same workout every Monday (Chest and Back), every Tuesday (Plyometrics), every Wednesday (Shoulders and Arms), etc. After three weeks your muscles begin to adapt to the routine of the workouts. In sports we call this muscle memory. You shoot lots of good free throws, or play catch with the baseball for hours so that your muscles know exactly how to throw the ball with just the right velocity, power, range. This is important when you play a sport. Practice makes perfect (actually...perfect practice makes perfect).<br /><br />On the fourth week, called recovery week, the routine is switched up with less heavy lifting, more stretch and core stuff. Then you start Phase 2. In Phase 2 you again have the same workout for three Mondays, three Tuesdays and so on but they are different workouts Monday/Wednesday than phase 1, not only switching up exercises but how you work different muscle groups on those days.. Your muscles have become confused by the change from Phase 1 and recovery week, and now have to adapt and get stronger. Another recovery week at the end of Phase 2 and then you have 4 weeks Phase 3, alternating workouts from Phases 1 and 2 to further confuse and force the muscles to adapt and get stronger.<br /><br />But this past week I realized something in the ordering of the workouts beyond the Muscle Confusion of the various phases. The order within the week helps to grow the muscles as well by working, resting, and working another part of the body in another way. Monday works upper body, on Tuesday that mostly rests while you work lower and cardio in Plyometrics. Wednesday upper body again, Thursday (Yoga) is a stretch of all of it, Friday Uppper and Lower (Legs and Back) and Saturday Cardio and stretching (KenpoX Karate). Abs are every other day, allowing them to rest and recover.<br /><br />Maybe I am just a simpleton and it took me this long to realize it, but there is genius not only in the variation between the 3 Phases, but in the order of the week itself. And quite frankly, as someone with a relatively short attention span, the variety within the week as well as the phases helps keep my attention.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-10151347827351962382011-10-06T16:11:00.005-04:002011-10-07T01:48:38.755-04:00The mental battle for fitnessAs we know, the key components of getting fit is input and output: diet and exercise. As a local radio commercial puts it "Move more, eat less." But overlapping that is the mental aspect of fitness.<br /><br />There are two main themes that frequently come to mind. One is denial, and the other is the mental sabotage of the fitness routine.<br /><br />Denial is that state of refusing to accept the need for fitness. Our mind tricks us into believing that we aren't really in bad shape, and we have a picture in our mind of a fitter person than we really are. St. Paul says in the 13th Chapter of his 1st letter to the Corinthians that we see now through a glass (mirror) dimly. Even looking at the mirror we can deceive ourselves.<br /><br />For many, it takes an outside shock to help us out of that denial. Clothes no longer fitting, or for many it is seeing ourselves in a photograph that is the shock to the system that breaks through the denial, and that we have allowed ourselves to get so far out of shape!<br /><br />The other aspect of the mental battle, particularly once we begin to workout out and eat properly, is a long ingrained self-image as one who cannot get into shape, and we sabatoge our workout regime despite the success we may be having. Tom Venuto wrote great article on this, found here <a href="http://www.howtobefit.com/self-concept.htm">http://www.howtobefit.com/self-concept.htm</a><br /><br />In a nutshell he says that we have to change our Self-Concept. Tom writes...<br /><br /><em>People who don’t understand self-image erroneously put all their attention on changing their eating and exercise behaviors, but the problem with this physical-only approach is that it’s not addressing the SOURCE or cause of the behavior. The source of your behavior is your mental self-image. You are more than just a body. You are a body, a mind and a spirit. You will always act - and can ONLY act - like the type of person you SEE yourself to be in your mind.<br /><br />If you see yourself as a fat person, you will behave like a fat person. If you see yourself as a lean, fit and healthy person, you will behave like a lean, fit and healthy person. A fat person would never work out faithfully every day of the week, so why is it any surprise that someone with a “fat person” self-image would skip workouts? Their brain is programmed to skip workouts. Someone with a “fat person” self-image would never eat healthy, low fat, low sugar, low calorie meals, so why would it be surprising that they cheat on their diet and binge on junk food? After all, their brain is programmed to eat junk. Is this starting to make sense?<br /><br />To make a lasting change, you must work on the physical AND the mental planes. Of course you have to change your lifestyle, exercise and nutrition habits, but the real secret is not trying to force new behaviors, but changing the self-image which controls the behabior. Put your energy on a new mental picture, and the new picture will create new behaviors. Best of all, the new behaviors that spring from a positive new self-image will come without as much effort or willpower because they’re hard-wired into every cell of your body. The “unseen forces” are now working for you instead of against you.</em><br /><br />Tom then goes on to recommend a four step program to create a new self concept; 1) Create your new image 2) create a written description of your new self image 3) act the part 4) Reinforce the image daily...even hourly.<br /><br />I recommend the link <a href="http://www.howtobefit.com/self-concept.htm">http://www.howtobefit.com/self-concept.htm</a> to read the article in its entirety! So whether you are in the "I'm not so bad" mindset which is preventing you from getting started, or trapped in a destructive mindset concerning that self image that knocks you off track of a fitness routine already begun you can get beyond it to get fit and stay fit!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-78419290694148837322011-10-03T16:30:00.003-04:002011-10-03T16:35:17.294-04:003 weeks later....Home from vacation! Lost a few pounds while gone and got a workout in almost every day except the last 4, when we had to leave our cruise ship in Cabo because my 13 year old son had to have an emergency surgery to remove his appendix. <br /><br />We were going to go to a conference on Mackinac Island this week, but that is now been set aside, so I am starting P90X TODAY! Or should say re-starting with a real sense of purpose. Good eating, and not going to miss a day of workout (except for scheduled day off) for the next 90 days should product the results.<br /><br />INSANITY was great (lost 40 pounds). Looking forward to the next 90 days of P90X and then P90X2 for the new year, God willing!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-22175306276119666852011-09-18T00:37:00.002-04:002011-09-18T01:32:58.485-04:00The challenge of travelAs I write I am finishing my first week of a three week vacation. Being due a 3 month sabbatical because I have been at my position for 10 years, I opted for this shorter vacation for many reasons, including a desire to not be away from home or church for such a long time. We also have kids at home which makes getting away for a longer time harder. <br /><br />Travel presents its own set of challenges for the striving for fitness. But with some planning and resolve, travel does not have to derail your fitness plans. The challenges are two-fold: exercise and eating (yeah, the same two as being at home!)<br /><br />Our three week vacation plans include(d) 4 days of travel with a night in different locations, a week at my parents house, a few more hotel nights, and then a seven day cruise.<br /><br />Exercise is grounded in our Beachbody programs. Although I have 'finished' INSANITY, I decided that I would bring the max DVD's with me (wife and sons brought ASYLUM). I also brought Tony Horton's Fountain of Youth Yoga from the One on One series for a change of pace. We also borrowed a portable DVD player from a neighbor to play them on. Also brought the running shoes.<br /><br />Traveling to the West Coast, the time change has worked to our advantage. We've been in bed early and up really early so we can get out workouts in. I have done them in hotel fitness rooms, hotel rooms, and now here at my parent's house. One day I have not popped in a DVD has been the day we left the hotel extra early to go to the Grand Canyon, but I did hike up and down hills for over 6 miles, much of it on uneven ground! My wife and sons have been intermingling ASYLUM with running since they are training for a half marathon in mid-October.<br /><br />Eating healthy on vacation can be a bigger challenge. Restaurant food is not only expensive but often laden with calories and unhealthy ingredients. One of our first stops after renting our car and driving to our first hotel was to go to a grocery store to shop for healthy, nutritious foods, and a cooler to put them in. We made sure the hotels we stayed at had microwaves or we did alot of paleo-type eating (raw veggies, fruits, nuts, etc.).<br /><br />Eating at my parents house was/is different challenge, with issues of lots of prepared foods, and other packaged things we would not usually eat at home. The bigger challenge here is portion control and not falling into old patterns of extended family type eating. Snacking has to continue to be fruits, etc., rather that other available, but less healthy options.<br /><br />The cruise portion is the part that worries most people, but thankfully I have positive cruise experiences in the past. You can lose weight on a cruise! I have. Food choices have to be carefully made, which more me means avoiding the starches and sugars. The waiters are happy to substitute extra veggies for the starches, and fresh fruit for sugary deserts. And just because food is available all day and evening doesn't mean you have to eat all the time! Yes, I eat more on a cruise than I do at home, but I avoid unhealthy. The key is to burn calories. Take the stairs instead of the elevator. Last cruise I counted in one day I climbed up or down over 70 flights of stairs on the boat! There is also a workout room on most boats, a deck for jogging, and on the boat we are using (Disney) a basketball court. And of course you can always do those Beachbody DVD's in your room.<br /><br />CHOOSE to eat well and CHOOSE to exercise and your vacation does not have to be disaster to your waistline!StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-71595104196227407542011-09-09T11:06:00.004-04:002011-09-09T11:25:56.496-04:00INSANITY results, and a new challengeAs of Saturday I am 'finished' with INSANITY. Overall I have liked the workout program, but not always the workouts themselves while doing them. I have surprised myself that with all the jumping I haven't had more problems with my knees and ankles. And I was also surprised by the amount of upper body work in the form of all sorts of push ups of varying types. Nowhere near the upper body work in P90X, but more than I thought.<br /><br />The results? Since July I have lost over 35lbs. A pretty good start. I have a ways to go yet, but am hopeful.<br /><br />The biggest change for me has been getting the eating in line. Having an eating plan and sticking to it has been the key, which I have done extremely well since the end of July. Eat well and feel better about workout out. Work outs go well, motivated to eat well. Rather than living a vicious circle of failure it is replaced with a positive reinforcing circle of progress.<br /><br />So what is next? I am due a sabbatical from work but instead we are just taking a 3 week vacation out west. It will involve air flight, multi-state driving, and staying in some hotels, at family's house, and a cruise ship.<br /><br />The challenge is to keep the positive circle going. It is important to have an eating plan includes being flexible about location and content while traveling but also knowing that portion control and individual food choices can be done well. And of course the nonnegotiable is EXERCISE. <br /><br />We are packing INSANITY and ASYLUM dvd's, workout bands, and of course running shoes for those days playing the dvd's will not be convenient. Jennifer is picking up a tiny dvd player today to pack so not having a player won't be an excuse. And hotels and the cruise ship and workout rooms.<br /><br />Last time I took a cruise I lost weight! I took the stairs instead of the elevator most of the time, worked out in the weight room, and watched my food intake. I am making it a personal challenge that in the 3 weeks I am away I will lose 10lbs. It is 3.3 pounds a week, upper end of what is considered a healthy weekly weight loss, and I am pushing for upper end! <br /><br />We leave Monday and with smart phones and an iPad, I will keep you up to date as we go.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-17091879238188513442011-08-20T09:28:00.003-04:002011-08-20T09:46:25.751-04:00Perhaps it is what we are eating.....There are many challenges in striving for fitness. Some people are just lazy. Others so busy (or so they think) that they can't find time to workout. For others the challenge is on the eating side. Some are ignorant of what a good diet is...and there is plenty of conflicting advice on what a healthy diet is.
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<br />For some, the challenge about food is deeper than being lazy, slothful, or ignorant. For some, the problem has become akin to an addiction. Food cravings to some foods can be the result of allergies or sensitivities to some ingredients. Another component can be mental with compulsive behavior to overeat in general, or of certain food.
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<br />Beachbody certainly has plenty of food plans available for weight loss and increased fitness. Most of the programs come with a food plan included. If you are a member of the Team Beachbody site (not the free membership, but the premium one) you have access to on-line diet planning including shopping lists. and there are other eating plans out there that can be helpful, ranging from Atkins and South Beach (Low Carb) to Weight Watchers (with portion control and accountability)
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<br />But for some, compulsion becomes obsession. In this case there is a program using the 12 steps of Alcoholics Anonymous that helps with eating issues. Foundationally a spiritual program, there is an acknowledgement of a powerlessness over the compulsion and a need for help from your 'higher power' to help with a program of personal development and growth.
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<br />Although unlike AA, where the starting point is if you don't have the first drink you won't have the 7th or 10th, you do need to eat. Overeaters Anonymous acknowledges you need to eat! But with the combination of the spiritual component of turning your will and your life over to the care of God and seeking his help with your eating, combined with various tools such as an eating plan, regular meetings to share experience, strength and hope, and accountability to a sponsor, one can experience freedom from compulsive eating.
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<br />So even if you are working out regularly, but can't seem to stick to a healthy eating plan, there is help. StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-71108123023601651972011-05-16T23:32:00.004-04:002011-09-09T11:28:56.973-04:00Insanity!!!!Not the mental illness, mind you. The Beachbody exercise program. Started it about two weeks ago and WOW is it tough.<br />I like the Plyometrics in P90X and this is day after day of jumping, running, etc.<br /><br />Jennifer, Sam, and Andrew finished this program with GREAT results. Jennifer is now doing Phase II again (has 2 four week phases with a recovery week between - total program 60 days). Sam started ASYLUM, the sequel to INSANITY, but hasn't continued it. Jennifer, I believe, plans on starting ASYLUM after she finishes this re-do of Phase II of INSANITY.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.comtag:blogger.com,1999:blog-1838488330163695735.post-48525167328519210442011-03-30T16:25:00.002-04:002011-03-30T16:30:33.027-04:00Phase III plansSo I started Phase III off with a bang this morning. BEFORE doing Chest and Back and AbRipper, I went out for a 20 minute run.<br /><br />My goal is to add something to each day of Phase III. A jog before, or a second workout in the afternoon (assuming I do P90X in the morning). This other might be a jog, brisk walk, or even a swim at the local athletic club near my office. Cardio X might also be another good option for a second workout later in the day.<br /><br />Because I had a rough week in the middle of Phase II and re-did the week, I am now on Schedule to be done with P90X shortly after Easter. And if past experience s an indicator, Holy Week will be crazy to get all my workouts in. But as Tony Horton says, "I'll do my best!"<br /><br />Jennifer and the boys have finished INSANITY. GREAT RESULTS!<br />This week Jennifer is running and doing some Jillian Michaels workouts, and will restart INSANITY with Brazil Butt Lift (another Beachbody workout) to supplement it. I am hoping to convince the boys to do P90X with me. The three of them are waiting anxiously for the release of ASYLUM, the sequel to INSANITY, due out in April.StJohnsPriesthttp://www.blogger.com/profile/09231167331616400702noreply@blogger.com