Paul Ryan on P90X

Rep. Paul Ryan is getting a lot of press recently. The Wisconsin congressman not only is a force in politics, but he's also a force in the gym. Each morning Reps. Ryan and Bart Stupak lead a bi-partisan group of congress members in a live P90X workout.

Why does he do it? "Because it just works."

Listen to Paul Ryan discuss P90X and muscle confusion below. Perhaps he'll dub P90X the "Roadmap to America's Fitness." Now that's change we can believe in!

Win your Battle with the Snooze Button

As a Beachbody coach, I get lots of email questions. Here is a good one:

JeffTheRN asks:

"I work 7a-7p and REALLY need to start getting up in the a.m. to do my P90X workouts. After 12-13 hours in the unit all day, then coming home to workout, just does not mix. Any tips for me to get my butt out of bed that early?!?!"




The biggest key is to get your tail to bed early. If you can get to be by 9/9:30 you should be able to get up around 4:30 am. The trick is getting to bed that early.


I heard a tip from Tony Horton, creator of P90X, that really helps me fight the snooze button.

Tony said that when you are not feeling like exercising, ask yourself these questions:

• Do I want to be more healthy today?
• Do I want to think more clearly today?
• Do I want to be in a better mood today?
• Do I want to have more energy today?
• Do I want to look better starting today?
• Do I want to be a good example for my family today?
• Insert your own reason/question here

Think of getting up to work out as a battle of reasons. You have on one side of the scale the warmth of your bed and benefit of the extra hour of sleep (so the earlier you get to bed, the smaller this reason becomes). On the other side of the scale are all the reasons you want to exercise. The more reasons you have, them stronger they are, and the more you can remind yourself of them, the more likely they are to tip the scale and win the battle.

-Doc

The Fat-burning Zone Myth :: Provided by MyFoodDiary.com

There is a lot of talk in P90X about being in "The Zone." A friend of mine just asked me if he is hurting his results by exercising above his "Fat Burning Zone."

The answer is no. As the link below describes beautifully, the "Fat Burning Zone" is a misunderstanding of physiology. Keeping your heart rate down so that you burn a higher percentage of fat is not necessarily an effective way to lose weight. It is better than sitting on the couch, but the equation is still calories in - calories out = weight change. By working out at low intensity, you are burning fewer calories per hour overall. You would have to double your workout time to get the same calorie burn. Not an efficient way to lose weight.

Read the article below. It is the best explanation I've seen.

The Fat-burning Zone Myth :: Provided by MyFoodDiary.com

To YOUR success,

Doc

Thanks for the question Bob. If you want to ask a question of TheFitDoc. send an email to Kevin@TheFitDoc.com.

I'll look forward to hearing from you!

Are you a Mindless Eater?

Ever scarf down food even though you already feel full? Then you get up, notice the huge brick in your stomach, and say, "I can't believe I ate the whoooole thing!"

Did you know that eating while watching TV results in chowing down 40% more food!

This is a great article and video about mindless eating. Avoid it and you could cut hundreds of calories from your diet each day and feel better at the same time!

Have a great day,

-Doc

Powdered Sugar

Have you ever walked along a beach with sand so fine it felt just like powdered sugar underneath your feet? I did that today, and might have won $300 by doing it!

I'm staying in Cayman Islands right now. There is a great gym at the hotel, but since it is freezing in Wisconsin and 80 degrees here, I decided to get my exercise outdoors today! I took a hour-long walk down world-famous Seven Mile Beach at sunset today. I wish I had my camera to share it with you. I've attached an infrared photo I took here a couple of years ago.



Anyway, the point of my story is not to brag about how beautiful it is here. It is to remind you that ANY EXERCISE COUNTS IN THE WOWY SWEEPSTAKES. You don't have to be doing your P90X or Brazilian Butt Lift. Just go to TeamBeachbody.com, and log any workout for a chance to win. Beachbody gives away prizes every single day. You could win $300, cameras, i-pods, even up to $1000.

Team Beachbody Club members are entered automatically when they log in. Don't worry, if you are not a club member, you can enter with a couple of clicks.

Remember, go to TeamBeachbody.com, then click Get Fit > WOWY SuperGym for your daily chance to win!

-Kevin
Your Team Beachbody Coach

Reason to Exercise #1037

I've been talking about this stuff for a few years now. It seems the rest of the world is finally catching up...



From the Wall Street Journal:

"As millions of Americans flock to the gym armed with New Year's resolutions to get in shape, medical experts are offering an additional reason to exercise: Regular workouts may help fight off colds and flu, reduce the risk of certain cancers and chronic diseases and slow the process of aging. "(full article)



Happy New Year!



-Doc

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