Supplement Recommendations

Supplements!!!

Here is a question I get quite a bit, "What supplements do you use?" OR "What supplements would you recommend?" Both are great questions with a not so easy or direct answer. The world of supplements is HUGE! Here is what I have found works for me... in no particular order (after the 1st two).

HURRY HURRY!!!! BOWFLEX DUMBBELL SALE!

The Bowflex Selecttech dumbbells are on sale again! $279 for a set of 552′s with the stand included and free shipping. Just use the code “SPRING552″ at checkout and the stand will be added with the discount. They usually only stay on sale for a few days, so if you want them you'd better hurry! Just wanted to pass along a good deal! Here is their website: BOWFLEX 

Insanity: The Asylum

Are you ready to take your game to the next level? Insanity: The Asylum will do just that! Here is my review on this great program from Shaun T. and the Beachbody team.

P90X Gear

So what goes into P90X you may be asking... well I will tell you. P90X is beautiful because it is simple. It is not easy, but again, it is simple. The program itself runs about $120 from BeachBody (you'll find rip off counterfeits out there... beware, their DVDs will likely skip and there is no way to get a replacement. BB replacement is for a lifetime!). You will then need a place to do pull-ups (doorway attachment or build one... I did and I love it!) and some free weights or bands. That is it! It was designed to be done in you living room. I worked out in the basement in a 10 x 11 room with a 7'4" ceiling. I know work out in the garage because I can't jump with a 7' ceiling. Can it really be that simple? It is... You don't need anything else. I have added push-up bars ($12 at Dunham's) for great range of motion and a HR monitor (Timex - $66 on Amazon, it is cool!) to really know if I am bringing the intensity I need.

No gym fees, no gimmicks, no huge pieces of equipment, just real work and real results.

My personal picks for gear:

Adjustable Dumbbells - Bowflex Selectechs or Weider Selects (I bought these... they were cheaper and my buddy Matt had a similar set that worked excellently... he took them back to bring it with the 'X' for himself. Make sure to get a range that works for you. You will use up to 50lbs and more. I am pulling 75lbs on rows now... pull ups make you strong.)

Home-made Pull-Up Bar - 4' of 1" black pipe, 90 degree fittings to 3/4", 4" pieces of 3/4" black pipe, and 2 flanges. I picked up everything from Menard's or around $25. Finally, I wrapped it with some athletic tape for comfort.

Door Mount P90X Pull-Up Bar
For use in any doorway. Temporary and easily stored. The beauty of the Beachbody Pull-Up bar is the huge variety of hand holds.  Super wide, narrow, palms in, etc. I started on one of these, but moved the fixed bar when I when out to that garage.

Push-Up Bars - More range of motion, deeper push ups, better results. Again, like $12 at Dunham's. Beachbody sells even cooler ones called Power Stands that the man, Tony Horton himself, designed. I got these because they worked into the budget. I have heard nothing but GREAT things about the Power Stands. They are evidently uber stable. 

                   

                     

Hit me up with any questions. I am an open book. It really can be as good as it looks... Decide, commit, succeed! BRING IT!!!

David

Quinoa w/ Black Beans and Chicken

From Team PerformanceX member Matt W! The brain child of the recipe update... this looks awesome! I will definitely be making some this week. Schedule a day so you have some carbs for this great recipe.

Chili with Chicken and Beans

This is under the new RECIPES tab as well. This is so good that I thought it deserved its own post as well. Packed with tons of protein and great carbohydrates from the beans, this chili is sure to please. Spice is up with a small can of chiles if you wish. Enjoy!


Chili with Chicken and Beans
Servings 6 (~2 cup servings)

TPX Weekly Update

Hey Team PerformanceX!

I don't know about you, but man life sure can get busy (Sorry that the update is late!). This last week has been crazy. On top of getting sick, muscling through school and meetings, going to a conference in Kentucky, and working on the house, I got in all of my workouts and meals! I had to sub in some evening workouts, and I am not a fan. I love getting up and giving it my all before I leave for school. If you haven't joined the AM workout club, what are you waiting for! Nothing can ever get in the way of your workout. You do have to go to bed earlier... but give it a try if your evenings are getting full and you want to try something new!

Nutrition - Part II

Meal Timing

Setting up a schedule and a routine for eating is a great way to increase your success. You want to know when you are eating and what you are eating for that time of day. The idea held by most, although I have been doing some reading of research that is showing otherwise (too early to say), you are best to eat 3 meals and 2-3 snacks a day. Doing so will keep your metabolism humming and will keep you satisfied as well between meals. I have read that people that do snack between meals, burn around 240 calories more during the day. You body never slows down, it just keeps chugging along! Ideally this would be: breakfast, snack, lunch, snack, dinner, snack. Tailoring these meals and snacks around your workouts can be extremely helpful.

Nutrition - Part I

Last week, I posted a brief screencast of using myfitnesspal.com. That is a wonderful tool and can be a huge resource for tracking your food intake. For the sake of time, I brushed over some very basic elements of setting up your nutritional plan. Over the next couple weeks, I will be posting a 3 part series on nutrition. Specifically, setting goals for fat loss. Are you ready?

Weekly Update - 2/4/12

Hey Team PerformanceX!

Time to check in once again! Another week down and another week stronger. The Superbowl is here and it is time to close out the season. For me, this year's festivities will be quite different than years past. It would terrify me now to know just how many calories I consumed in food and drink at those parties. Oh the brew and fatty foods! Don't let one day, one evening, one meal offset your entire week of work. The momentary pleasure will not be worth it (trust me, I have slipped up before and it is no fun). Your body has been repairing itself and running on top fuel. That garbage will only bog you down. Take action and prepare in advance. Here are some tips: