Today:

-Doc's Report:

-Accountability Message Board

- 12-Hour Mood Booster
-Beachbody News

-Happy Halloween

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Doc's Report:

I'm happy to report that I'm back on the workout wagon- with the help of the new accountability message board. Special thanks to Ann, Greg, Arres, and Kristine for being the first brave souls to jump in. We are having fun, getting to know each other a bit, and most importantly- peer pressuring ourselves into shape! ;-) See the link just below.

I'm in my first recovery week of P90X. That means I will have my 30 day progress pictures soon. Talk about motivation!

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Let's Help Each Other!

Doc's Accountability Challenge!

Click on the link above to join us for extra accountability, support, and fun!
Everyone is welcome- any shape, size, level, or fitness program.

When you post for the first time, make sure to tell us a bit about yourself.
Then, every week we want to know your goal(s) for the week and how you did in meeting last weeks goals.

I know we are all busy, so posting once a week is all that is needed.

I'll keep tabs. So can you!

But it is not about judgment. That won't happen. It is about having some fun, knowing that you are not alone, and keeping each other accountable. Getting fit together all across North America. That is the goal of the new Doc's Accountability Challenge!!

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12-Hour Mood Booster

In a University of Vermont study, people who did just 20 minutes of cardio exercise in the morning reported a better mood and fewer tense, angry, tired, or depressed feelings than the control group who spent 20 minutes resting. The effects lasted a full 12 hours-- much longer than previously thought!

It is cheaper than a visit to your shrink and lasts longer than a non-fat cappucino. So go push play!

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Beachbody News

One on One with Tony Horton-

BB is giving away a jumprope with One-on One subscriptions if you order before October 31st. Just a few days left.
Order here.



Even if you don't order, check out this video. Vintage Tony. Hilarious!


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New P90X Bar-

There's a new addition to the P90X Bar family. CHOCOLATE FUDGE! I tried one at the coach leadership meeting last week in California. It is SOOOO LIKE CHEATING! But is isn't! In fact, the new bars have even more protein- 20 gm per bar and zero trans fats! The taste is seriously fantastic. I am usually partial to the mocha bars, but Chocolate Fudge blows them away.
Try them here.

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Final thoughts:

Elvis has left the building (a lot thinner!)

Happy Halloween!

To YOUR success,

-Doc

Kevin Kane, MD

The Fit Doc

Kevin@TheFitDoc.com

Doc on the web:

http:TheFitDoc.com
http://www.facebook.com/TheFitDoc

Do-it-Yourself Test Group

You may already know that people who went through the Shakeology test group dropped their cholesterol by 30% on average after only 90 days- all without medication.

Well, I'm starting to hear stories from customers and other coaches about how they or their family members are improving their health and astounding their doctors after being on Shakeology or as little as 30 days!

Consider doing your own personal Shakeology test.
Since there is a 30-day money back guarantee, get your blood pressure tested at Walgreens, or better yet, go to your doctor for a blood pressure and lipid (cholesterol) screening. If possible ask him for a C-reactive protein screening as well to assess the levels of inflammation in your body.

Then start Shakeology. Take it daily for 28 days. Re-check your blood pressure, cholesterol, and CRP levels. If you don't feel great send it back within 30 days) for a complete refund.

And MAKE SURE TO TELL ME ABOUT YOUR RESULTS! I love hearing about your successes and your struggles!

See Shakeology.com or log in to TeamBeachbody.com then click 'shop' for more info!

Doc's P90X Review- Eureka moment

Today was day 11. I did KenpoX this morning. I just figured out something really cool during my workout.

Doc's Big Kenpo Tip:

Part of KenpoX involves twisting your hips to get more power into your punches and kicks and to burn more calories by involving your whole body in the moves.

But I find this tweaky on my bad left knee. My rubber-soled tennis shoes stick to my workout mat or carpet- straining my knee when I try to twist.

Doc's easy solution- nylon furniture movers!

These are the hard pads that you stick under your furniture to help you move them around the house. The underside is really slick when on most hard surfaces.

I grabbed a couple of these pads, put them under the balls of my feet, and presto! Tweak-free twisting for your Kenpo-X routine!

You can get furniture movers at any hardware or home goods store.

Keep pushing play,

-Doc

Doc's P90X Review- Day 10

I always recommend to people to take it easy the first week of P90X. Did I take my own advice?

You bet I did! I didn't push my heart rate over 145 in Plyometrics or CardioX. I did only half of the legs and back workout. I felt like it was an easy week.

You know what? Two days after my mini Legs and Back workout I could barely walk!

Man, it just goes to show you that P90X is a really solid workout. Even on days you don't Bring It as hard as you can, just by showing up and being consistent you still "do your body good!"

So the moral to the story is two-fold:
1. Take it easy the first week. There is no need to keep up with Tony Horton and the kids right away. Your body will thank you.
2. Like Tony says, "Just show up. Get out of your head about it. Keep pushing play!"


OK, now on to this week. I had to switch my workout schedule around (I'll tell you why in a couple of days. Cool stuff!)

I was on call at the hospital on Monday. Pulled a brutal 36 hour shift with about 1 hour of sleep.

So I sleep-walked through Chest and Back Tuesday- still increased my weight and reps pretty much across the board, though!

Wednesday, I exercised after a short day of work. Early afternoon is the best time workout for me as far as energy level. I had a fantastic, high energy, loud-music Shoulders and Arms workout with Ab Ripper X for dessert. Still taking it easy on the Ab Ripper X. I'll keep ramping that up over time.

Today I got back to my morning routine. Popped in legs and back at 5 am. I went through the whole routine this week, but lowered my reps and didn't go as deep as I could. The idea was to burn more calories by doing the whole workout, but hopefully still be able to sit down in 36 hours when the DOMS (Delayed Onset Muscle Soreness) sets in. I made sure to take my Recovery drink afterwards. I have to be ready for two big workouts this weekend! (more on that soon!)

-Doc out.

New Round of P90X- Doc's P90X Review

I have decided to "dance with the girl that brung me" - so to speak.

After just doing my own thing for a while- a little Insanity, a little weight lifting on my own, a little Ten Minute Trainer- I decided to get back to basics. I started a new round of P90X.

Those other programs are all great. But the thing is- in my experience, when you do a little here and a little there, you get a little in the way of results.

The key is to pick a solid program and stay with it. Do it CONSISTENTLY. When I go off a strict program schedule, I find it easier to make excuses and miss workouts or eat poorly.

Using a program and a workout calendar daily- like with P90X (or PX90 as some call it ;-) time and time again is what brings me the greatest results!

So....

I've decided to blog about my progress with this round of P90X. The purpose is both to tell people what to expect when they go through P90X themselves, and also as a way to help keep me accountable. (I'm big into using peer pressure as a means of accountability!)

Wish me luck! Stay tuned to find out how I do. Better yet, why don't you start a round of P90X with me!!

Off to push play,

-Doc