Tag Archives: Beachbody

WHY EVERY WOMAN SHOULD TRY THE BODY BEAST PROGRAM

When the Beachbody Program Body Beast first came out at the end of 2012, I was extremely hesitant to try it as it seemed like it was designed solely for men, in particular men who just wanted to “get huge!”  Check out this original promo video and you’ll see why it took me a while to dive in.

This would definitely appeal to men and teenage boys everywhere, but many women have a fear of getting bulky muscles and try to avoid heavy weightlifting.  While women don’t have enough testosterone to get “huge,” I was still a little wary mostly due to the fact that the Body Beast guide booklet had no caloric intake equation specifically for women. If I used the calculations in the book I’d be consuming 2800 calories a day, about 800 more than I typically consume…..Yikes!  I also knew I’d either have to decrease the weights on the “leg day” workout or swap it out for another program because heavy weights with squats and lunges have always left me with huge quads, a look I personally don’t like.  (If that doesn’t happen to you or you like the look, then go for it!)

After realizing the success that so many women were having with the program and learning how much they loved it, Beachbody corrected the error of their marketing ways and added some of the women to a newer promo video:

A program with weightlifting, very little cardio, and lots of food where the outcome is a toned, more defined body? A variety of workouts so you never get bored, all in less than an hour a day (sometimes just 35 minutes)?  This program was my dream…..if the workouts were doable and enjoyable, of course!

As it turns out, I really enjoyed the workouts and the training style of Sagi Kalev.  I know that some people don’t like his “musclehead” demeanor, or the fact that English is his second language (he’s Israeli), but honestly it didn’t bother me at all.   Sure, his humor is cheesy, and he seems to make fun of his workout buddies quite often, but who cares?  He knows his stuff, is an excellent motivator and he gets the job done.

ABOUT THE PROGRAM:

The complete program is 90 days.  Each day is divided into a different body part – the first 3 and the last 3 weeks are broken down by Chest/Triceps, Back/Biceps, Legs, Shoulders, and Cardio while the middle 6 weeks are each individual muscle group – Chest, Back, Legs, Arms and Shoulders.  Since you are working out 6 days a week but there are only 5 different workouts per week, the rest day changes each week.  I didn’t love this aspect of the program, since I’m used to taking a rest day the same day each week but, hey, nothing’s perfect.

There is an option for 2 bonus workouts, Tempo Back & Biceps and Tempo Chest & Triceps.  These are a great addition to the program, especially if you get bored easily and need more variety in your workouts.  The Body Beast workout calendar (see below) includes these workouts as an option to replace some of the Build Back & Bis and/or Build Chest & Tris workouts on the specified days.  The main difference between the workouts is the speed in which you perform each repetition – much slower in the Tempo workouts.  This requires more patience, though, so if you don’t like performing reps at a very slow pace then skip it.

beast calendar

There is an option for a somewhat different schedule, called “Lean Beast” which includes more cardio sessions in the rotation of workouts.  For women, I would only suggest Lean Beast if you have more than 15 lb. to lose, since you will definitely burn more calories at rest with more muscle and therefore lose weight, even on the “Huge Beast” schedule.

The workouts are as challenging as you make them based on the weight you lift, so lift as heavy as you can and keep track of your weights using either the Body Beast app (available with purchase of the program) or the BodyBeast Worksheets. You can take these sheets with you and workout at the gym, which makes it super convenient to stick to the program while traveling.  Sagi does a variety of training sets, such as Pyramid Sets – where the first set is lighter weight, second set is medium weight, third set is heaviest weight etc. and Giant Sets – where different exercises are done back to back.  Therefore, you definitely need a good variety of weights for this program.  Yes, I know it’s an initial investment, but when you think about all the gym membership dollars you would spend on per month, I guarantee that this won’t even come close.  While I personally have separate dumbbells ranging from 3 lb to 35 lb, it’s a lot more space saving, and economical, to get dumbbells like these, which is a favorite among home fitness users:

They range from 3 – 24 lbs, in easy to adjust 3 lb. increments.  If you are more advanced, the PowerBlock Elite Set Dumbell, 50-Pound (pair) would be a better option, as it ranges from 5 – 50 lbs.

Other items to purchase for the best results with this program:

  • Easy Bar with Weight Plates  is used often in the program, but don’t worry if you don’t have the space for it or can’t afford it as there is a modifier who does all the exercises with dumbbells.
  • Weight Bench, an excellent addition to your home gym in general.  You can use a Stability Ball instead, along with the modifier in the program, if you don’t have or don’t want a weight bench.  I have done the program using both, and while I prefer the weight bench, it is definitely doable without it.
  • Pullup Bar with the Pullup Assist is a great way to get started doing pullups; alternatively you can use these well-made B-lines Resistance Bands which comes with a door attachment – just make sure you have a sturdy door frame to use it on!

Beachbody recommends that you take their Performance Line of supplements for Body Beast but I did not do so.  They are a good quality line of products but being sensitive to some of the ingredients, and as a Holistic Nutritionist with access to more affordable supplements, I chose to get my own comparable items.   I did, however, have Beachbody’s Chocolate Vegan Shakeology*every day – my go-to treat with amazing health benefits!

The main difficulty I found with this program, but at the same time a huge pro, is the amount of food you get to eat.  Your body needs this number of calories in order to get strong, lean muscles if you are a woman, or much larger muscles if you are a man.  Since the original calculations were designed for men to get bigger, Sagi came out with an easier, updated version for you ladies out there (also useful for anyone who has a hard time figuring out the original calculation) to make sure you get the exact number of calories you need, with 2 options, based on whether you’d like to get more muscular or get leaner.

Calculate your calorie intake by downloading this Book-of-Beast-Calculator

Once you have this number, simply go to the guide that comes with your program to see how it’s broken down into portions.  It took me some time to get this right, since I had been using Autumn Calebrese’s Portion Control Containers for a while as recommended by some of the other Beachbody Programs and this system is very different.  Just be patient with yourself and you’ll get it in no time.

I found the easiest way to track my food intake was to put my allotted servings on a sheet of paper, photocopy it weekly, and cross each item off as I went along (details are in the booklet as to specifically what amount and type of food equals a serving size).  For the first 2 months, at the 2000 calorie level, mine looked like this, just to give you an idea:

PROTEIN    PROT    PROT    PROT    PROT    PROT    PROT    PROT    PROT

FRUIT/CARB LIQ       FRUIT/CL      FRUIT/CL      FRUIT/CL     FRUIT/CL

LEG/PR LIQ     LEG/PR LIQ

CARB      CARB        CARB      CARB       CARB

VEG/BAL LIQ    VEG/BAL LIQ     VEG/BAL LIQ       VEG/BAL LIQ

FAT        FAT       FAT      FAT

AFTER WORKOUT SHAKE (since I did not use Beachbody’s Base Shake or Fuel Shot, I made my own based on the nutrition content of those products): 330 cal, 23 gr carbs, 58 gr protein

I hope this encourages some of the ladies out there to try this program. I am very happy with the results as I got stronger doing this program and see a lot more overall muscle definition.  Let me know if you have any questions about this program and I would be happy to assist you.  Order the Body Beast program HERE, or the Body Beast Challenge Pack, which comes with a 1 month supply of Shakeology* at a significant savings.  By ordering through this website, you also get ME as your FREE coach to answer any questions you have while doing the program and to help you succeed.  As an added bonus, you get Lucky 7, another Body Beast full-body workout DVD, FREE! happy

*For my orthodox Jewish followers, please note: Shakeology has 2 vegan options – the others are made with whey protein– but it is NOT certified Kosher.  Please consult with your local Rabbi if you have any questions regarding consuming this product for health purposes.  Feel free to contact me if you have any questions.

 

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MY REVIEW OF 21 DAY FIX

I completed the 21-Day-Fix in March, along with 9 members of my Online Fitness Challenge Group (for more about our Online Fitness Challenge groups and how you can join one, please CLICK HERE).

Before I tell you about our experience with the program, take a look at this quick intro video:

Seems too good to be true, right? Well, here is the lowdown on this program as well as my overall opinion.  The weight loss in my group over the 3 weeks varied from 2 lbs. up to 9 lbs.  So I think it’s fair to say that unless you are extremely overweight or never ever cheat during this program, 15 lb. of weight loss is a little high.  That being said, from a Nutritionist/Personal Trainer standpoint, 1 – 2 lb. a week (or 6 lbs. over the 3 week period) is very reasonable and very attainable with this program.

There are no gimmicks with this program.  Autumn Calebrese is a serious, no nonsense trainer who doesn’t crack a lot of jokes and has a tendency to say “Yeah?” a lot.  She also says “You give me 21 days and I’ll give you the body you always wanted!” which is kind of irritating, because if I was 30 lbs. overweight and wanted to have the body of a supermodel, that isn’t going to happen in 21 days, I don’t care how good the program is! tongue  That being said, looking at her amazing body is motivating enough, and she does come across as being encouraging and caring, without being annoying or condescending.  She is a stickler for proper form which, as a trainer, I really appreciate since some trainers are “go go go” without taking the time and attention to make sure you are doing the exercises properly in order to prevent injury.

The program outlines the exact workouts to do each day and the exercise sessions, at 30 minutes each, were very varied and more challenging than I expected considering it is marketed to all fitness levels.  There is a modifier (Katie)  in every workout though so technically anyone CAN do it;   just don’t be discouraged if you are only following Katie all the time because eventually you will get better and be able to follow Autumn.  I found Upper Fix, Lower Fix and Pilates to be moderately challenging, while Cardio Fix and Total Body Cardio Fix were killer workouts with a lot of cursing going on (mine, not Autumn’s).  Yoga Fix was really easy, but considering it’s for the 7th day of the week, or the “rest” day, that’s to be expected.  The 10 min. Ab Fix bonus workout was pretty good but a little too much concentration on the upper abs and not much for the lower.  All the “choreography” is simple so it’s also perfect for those who have, shall we say, co-ordination challenges.

The program came with a bonus Plyo Fix workout, which is a decent workout but I just didn’t love it as much as the other workouts.  The Ultimate Kit includes 2 additional bonus DVDs, the 30 minute Flat Abs Fix and the Barre Legs, both of which are excellent and definitely worth the extra money.  They can also be purchased separately HERE if you already have the Base Kit or if you don’t need the additional extras from the Ultimate Kit (a tote bag, large to-go container and resistance band).

Now let’s talk about food, but more specifically, the infamous 21-Day-Fix containers: most of the members in my group completely freaked out when they first saw the containers that are included with the program.  They seem much smaller in person than they do in pictures and I think everyone’s first thought was “Holy crap, I’m going to starve!” but I assure you that’s not the case at all.  Not only do you get a few servings of each container per day, depending on your start weight (there’s a very easy to follow math equation that leads you to the specific calorie and container chart you will be following) but when you actually empty the contents of the containers into a normal plate, the portions are very reasonable.  The lowest calorie level for the program is 1200-1499 calories, which is very reasonable for weight loss according to Health & Nutrition experts.  I would never recommend eating less than 1200/calories per day and neither do the smart folks over at Beachbody, creators of this (and many other) programs. Personally, I found it much more difficult to be in the 1200-1499 calories range than my group did since I am used to eating close to 2000 calories a day (a necessity when exercising an hour a day and training people as well).  I ended up bumping up to the 1500-1799 calories/day and still managed to lose the 2 lbs. I gained during the previous month when stress led me to eat one to many bowls of coconut ice cream, so I was very pleased. winking

There are no weird or crazy foods to consume, no difficult recipes to follow, and you can print the super easy to follow program tracker sheets HERE.

Overall, I really enjoyed this program a lot and recommend it to anyone motivated enough to do daily workouts (it’s only 21 days!) and to lose weight in a short amount of time.  The program is definitely more geared towards women but I see no reason why men wouldn’t enjoy this program as well – just don’t expect to put on muscle as this is strictly a weight loss regimen. You can repeat the program as many times as you want if you have a significant amount of weight to lose, but I recommend to take a few days break in between each round and bump up the calories a level so your metabolism doesn’t slow down as it gets used to the calorie deficit.

Let me know in the comments if you have done this program and what you thought of it, or if you are planning to do it – I would love to help you reach your goals!

Below you will find details of what comes with the program (you can click any of the links to order):

Product Kit & Equipment Details (Base & Deluxe)

21 Day Fix Essentials (Base) Kit 30-day money back guarantee

Free Gifts Start Here Guide with Workout Calendar 3-Day Quick Fix** Eating Plan**24/7 Online Support** g

Work Outs 7 workouts on 2 DVDs (VHS not available)Dirty 30 workout** Total Body Cardio Fix Upper Fix Lower Fix Pilates Fix Cardio Fix Yoga Fix

Ultimate Workouts No

Equipment No

Nutrition Samples No

Containers 7 color-coded portion-control containers Shakeology shaker cup

**Free Gifts with purchase to keep

21 Day Fix Ultimate Kit 30-day money back guarantee

Free Gifts Start Here Guide with Workout Calendar 3-Day Quick Fix** Eating Plan**24/7 Online Support** Insulated Tote Bag

Work Outs 7 workouts on 2 DVDs (VHS not available)Dirty 30 workout** Total Body Cardio Fix Upper Fix Lower Fix Pilates Fix Cardio Fix Yoga Fix

Ultimate Workouts Flat Abs Fix Barre Legs

Equipment 1 Pro-Grade Resistance Band (Pink=15lbs)

Nutrition Samples No

Containers 7 color-coded portion-control containers Shakeology shaker cup Large on-the-go container

Recommended Equipment: Yoga Mat or Beachbody miniMAT are helpful but not required.

Required Equipment: Dumbbells or a resistance band are used in some of the workouts.

PRICES:

Base Kit: 59.85 US or 53.87 US if you are a Club Member

Ultimate Kit: 119.70 US or 107.73 if you are a Club Member

Challenge Pack is also available which includes 30 days of Shakeology (For my orthodox Jewish followers, please note: Shakeology has 2 vegan options – the others are made with whey protein – but it is NOT certified Kosher) and 30 days of Club Membership: 160.00 US

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MARCH 2014 FITNESS PROMOTIONS!

This month, Beachbody has some amazing challenge pack deals going on – check them out, and when you order you will get me as your FREE coach to help you reach your goals every step of the way! happy

lmp_lmc_cp_promo-header

Choose the LES MILLS COMBAT or LES MILLS PUMP Challenge Pack and get an all-in-one solution for your best body ever. Plus, get 50% off LES MILLS equipment. Order now—time is extremely limited!

Here’s what you’ll get:

LES MILLS COMBAT or LES MILLS PUMP fitness program.

Engineer your perfect body with LES MILLS PUMP. This barbell based, rapid weight loss and accelerated strength training program can give you the tight, toned, and lean body you’ve always wanted in as little as 3 workouts per week!  Check out the preview below:

With LES MILLS COMBAT, you’ll punch, kick, block, and strike your way to an outrageously shredded body. Beachbody’s first mixed martial arts workout includes 7 muscle defining workouts that harness the explosive techniques of Karate/Kung Fu, Capoeira, Jiu Jitsu, Muay Thai/Kickboxing, Tae Kwon Do and Boxing with the hard hitting cardio of high intensity interval training to blast calories and help you carve a lean, chiseled body in just 60 days. Here’s the preview:

A 30-day supply of Shakeology®—the superfood shake that helps give you energy, reduce cravings, and accelerate your fitness results*—delivered on Home Direct.**

A FREE 30-Day VIP Trial Membership to the Team Beachbody® Club, where you can access tips, fitness and nutrition tracker tools, and more.**

Plus, as part of this limited-time special offer, you can get 50% off of selected LES MILLS equipment.

Contact me with any questions.

order_now_red

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.  For my orthodox Jewish followers, this product has Vegan flavor options but is not certified Kosher.
weight, Rebecca Lazar - MARCH 2014 FITNESS PROMOTIONS!

**With Home Direct, you’ll be enrolled in our monthly autoship program, and with your trial membership, you’ll be enrolled in our monthly VIP membership. Cancel either at any time.
weight, Rebecca Lazar - MARCH 2014 FITNESS PROMOTIONS!
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BEAUTIFULLY HEALTHY EVENT MARCH 2014

Attention Ladies:  come join us on March 23, 2014 for this fabulous, FREE event! RSVP to reserve your spot and book your free consultations – spaces are limited.  Please spread the word and share with friends.  We look forward to seeing you all there!

Beautifully Healthy Event

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you have specific beauty consult questions regarding this event, please contact Rina; for health & fitness info contact us.

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PRELIMINARY REVIEW OF P90X3


weight, Rebecca Lazar - PRELIMINARY REVIEW OF P90X3

As some of you know (in other words, friends, family and the 5 people who read this blog tongue ), I did P90X in 2009 and had great results….and also got pretty injured after the second round through the program. You can read more about that sob story HERE. This time, I’m back doing P90X3  – with some modifications and a lot more knowledge on how to protect myself from injury, thanks in part to my chiropractor/muscle pain guru (more about him and his back pain program in an upcoming post) – and definitely back to loving all that is Tony Horton.

For those of you who have never heard of P90X or the new P90X3 (this is for a friend of mine; let’s not embarrass her and just post her initials. In bold: K.G.), here is the official trailer:

The hubby and I started the program a week ago and we thought 30 minutes a day HAD to be easier than the one-hour-plus daily workouts of the original.  Said hubby actually never finished P90X because it simply took too much of his time, so this seemed like a good option.  What we both discovered though, is that less time does not mean less intense.   So today, on my 9th day since starting the program, I give you my preliminary review of P90X3 with a list of pros and cons:

PROS:

  • Shorter workouts: Seriously, who doesn’t have 30 minutes a day to workout?
  • Modifications: Anyone can do these workouts; with all the modifications that are provided you can work at your own pace up to the maximum intensity.
  • Minimal equipment required: A few dumbbells, a Chin-Up/Pull-Up Bar or Resistance Bands, good crosstrainer shoes, a plyo and/or Yoga Mat and some tape for Agility X.  Note: many of these items are available directly from Beachbody – simply click the picture at the top of this post.
  • No more 90 minute Yoga X torture, P90X3 Yoga is actually enjoyable:  Coming from someone who is bored to tears by Yoga – sorry, yoga-lovers!
  • Tony and his corny sense of humor:  This may be a PRO or a CON, depending whether or not you like Tony Horton, but I do, and his silliness makes me laugh and keeps me working hard.
  • Easier nutrition guide and program: As a Nutritionist, I have to say I am very impressed with the time and effort that was put in to this program; it is similar to the way I teach my clients to eat and it is laid out in a simple, easy to understand format.  I’m happy to see,  unlike other so-called Nutrition programs, that absolutely NO artificial crap is allowed!

CONS:

  • Too many pushups for my liking:  Yes, pushups are a terrific overall body exercise.  However, for people with rounded shoulders/bad posture (ahem, that would me moi), pushups simply make this problem worse.   It shortens the muscles of the pec wall, thereby further rounding the shoulders, unless a LOT of stretching to counteract this issue is done on a daily basis.  I’ve personally had to swap out a lot of the pushups for my own upper body strengthening moves using the TRX or free weights.  For most people, however, this shouldn’t be an issue.  If you are 5’10”  with a giraffe-like neck like I am, then I feel your pain.  Literally.
  • Not enough stretching at the end of the workouts: You definitely need more recovery time to prevent injury and I find myself stretching for a good 10-15 minutes more after the workouts are done.
  • 2 minute warning at the start of EACH workout DVD:  This may not seem like a big deal, but when you can’t click on the menu button or fast forward the warning EVERY single day, it gets kind of annoying.  I mean, we get it, this program is not for people who just got off their couch yesterday and it may kill you and beachbody is not responsible, bla bla bla.  But every workout?

OVERALL:

Although I have had to modify some of the exercises in the program to make it safer for my personal neck/upper back issues, I still highly recommend this program…..so far.  Whether or not I continue to feel that way in the upcoming weeks remains to be seen, but I am pretty dedicated, as is my brother and sister-in-law who started the program the same time we did.  It’s nice to have a What’sApp group text going where we all bitch and complain about how hard a workout is or how much we crave a pizza.   As I write this, my forearms hurt, my lats hurt, my glutes hurt….but all in a good way, thank G-d.

I’ve also become a Beachbody Coach to help others who are doing any of the Beachbody fitness programs. Of course, I’m still available as a Personal Trainer if these type of home workouts are not your thing!

By the way, there is a P90X2 (in case you were wondering), but since I haven’t done it, I figured for the purpose of this blog post we can just pretend it doesn’t exist. winking

Wishing everyone a happy, Healthy and Fit New Year! happy

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