Monday, June 30, 2014

T25 Gamma - Ript Up Workout

T25 Gamma

I did the T25 Gamma - Rip't Up Workout (25 minutes) for the first time today, and it was awesome! I know that you can tell how much fun I was having just by my facial expression above, but it was nice to have my niece and nephews there to motivate me, well ok....I mean laugh at me! =)  These weighted Rocket Launcher Pulses kicked my butt, of course in a good way =). The workout consisted of some unstable high-rep upper body pumps with some weighted core exercises. I can still feel the burn as I am writing this!

T25 Rip't Up

One of my favorite exercises are tricep kick-backs. My triceps are one of my strongest muscles, and I can do DIPS all day, ok I might be exaggerating just a little, but I do think my triceps are bigger than my biceps, looks like I need to push more weight when doing curls!

Dead Lift

Dead-lifts are not one of those "glamor" exercises, but the one-legged dead-lifts make it look "fancy". It doesn't look like much, but you're working a lot with this one!

T25 Gamma Abs

So I need more of these exercises! Chest press with alternating leg lifts! Your chest is working, arms are working, abs are working.....this is called "doing work"! Try to keep your legs straight and your head off the ground, that's when you really get the full effect of the exercise!

Downward Dog

Downward dog to plank, downward dog to one-legged plank, then to one-legged push up. By this point, your upper body is just crushed! You're like "only 25 minutes, I got this!"=)  It's a very humbling workout, and I love it because it pushes me to the limit! 

Rip't Up Workout - Gamma

Yup, my face says it all! Next time, I'm thinking about adding med balls to this particular exercise. That's how I roll, ha ha.....we'll see!

One legged balance curls

The one-legged balance curls with shoulder press, now that's a good one! If you think this is easy, then do it on top of a BOSU ball, and send me the video! By this point of the workout, all I'm doing is thinking about my Chocolate, Peanut Butter, Banana Shakeology!


3-2-1.......TIME!!!!!!! Nailed it =) Shaun T, I hate you! =)




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Sunday, June 29, 2014

T25 Dynamic Core + Insanity Asylum Relief Hybrid Workout


http://arnelbanawa.blogspot.com/p/insanity-asylum.html

Just finished my Sunday workout, in which I decided to do a hybrid Focus T25 Dynamic Core (25 minutes) workout along with a much needed Insanity Asylum Relief stretch (27 minutes).

T25 Dynamic Core

I enjoyed this Dynamic Core workout because it focuses on not just the front core, but also your back core, which is one of the toughest parts of my body to workout. And the fact that it was only 25 minutes, that was a plus too!

Focus T25 Dynamic Core

There were a lot of leg lifting core workouts, which is perfect if you are trying to work your lower abs, like me! The lower abs are the hardest abdominal to shred, and I am determined to get them! =)

Focus T25

My balance is terrible as well LOL, but it has fortunately gotten much better I am proud to say =). T25 Dynamic Core has some balance movements which really focus your core, as well as your whole body. I would have to say that these types of balance movements definitely have helped me with numerous balance obstacles at the Spartan Races, and other obstacle course race events.

Dynamic Core Workout

Oh did I mention that when it comes to core exercises which involve my hip flexors, I cry like a baby, yeah I know, more YOGA! =)

Insanity Asylum Relief Stretch

I would have to say that the combination of the T25 Dynamic Core followed by the Asylum Relief stretch workout was money! The exercise that you see me doing above is actually pretty tough for me because my chest is so big! =) ha ha!

Insanity Asylum stretch workout

My hammies always feel tight, so I have to continuously stretch them out. It might be because I'm getting older =), but I doubt it!  It does feel really good though every time I stretch them out though, and I think it makes me run faster! Here's my tip of the day: just don't forget to stretch, it's helped me in more ways then one! If you can do yoga, then that's even better!!

Insanity Asylum Relief Stretch Workout

And if you didn't notice, cats dig me! What can I say =)

What was your workout today?




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GET IT DONE: IN  25 MINUTES A DAY!


Paleo California Rolls - Riceless, Soy-Free Sushi



Ok, I have to admit, I am not 100% Paleo, but seriously....who is? I have tons of friends who say that they follow the Paleo Diet, but they have also admitted that they had some grains here and there (you know, the liquid kinda grains), and an occasional birthday cake =). But yes, I know what you're saying, we're all human, quit bashing them, ha ha! And you're absolutely right about that =). I love the whole Paleo Lifestyle, and I really enjoy the recipes because it helps me focus on eating less carbs, which I love so much!

On another note, I also know that if the caveman had Shakeology back in the Paleolithic Times, I'm pretty sure that they would've consumed it too! Let's face it, the caveman ate what was available to them. Yes, they were great athletes, and that's where the issue lies surrounding today's society. Everything is about convenience, processed foods, and video games! There is just not enough activity (exercise), because instead of hunting and gathering our own foods like the caveman used to do, our society can get pizza and soda delivered to them for $10 - ridiculous!

So where is this blog post going lol? I have to say that I think a million miles per second (does that even make sense), so my posts may be about multiple topics, but I promise you, it will always lead to something, at least I hope so! =)

Here is a  recipe that I found just browsing through the internet (while I was hungry). The credit of this recipe goes to Melissa Joulwan, and you can find out more about her by clicking here. So are you ready!! Well, lets' get it on!

PALEO CALIFORNIA ROLLS (enough for one person, or two snacks)

Ingredients:
1 medium avocado
1/2 medium mango
1 medium red bell pepper
2-1 scallions, green tops only
1 medium cucumber
1/4 jicama, (about 1/4 pound)
4 ounces shrimp, steam and chilled, (you can use wild, cold-water salad shrimp)
4 ounces smoked salmon
4 sheets nori
wasabi powder, coconut aminos or homemade substitute


Directions:

Prep your ingredients.

Avocado:
Cut in half and remove the pit. Use a spoon to remove the fruit from the skin and slice the avocado lengthwise into thin slivers.
Mango: Peel the mango, remove the pit, and cut half of it into strips lengthwise. Reserve the other half for dessert!
Red pepper: Cut in half, remove stem and ribs, then slice into very thin strips lengthwise.
Scallions: Cut in half to separate the dark green tops from the white, then cut the dark green tops into strips lengthwise.
Cucumber: Peel, cut in half lengthwise and remove the seeds with a spoon, then cut into matchsticks.
Jicama: Cut in half, peel, then cut a slice into matchsticks.
Wasabi: If using, mix wasabi with water, following the package instructions, and set aside.

Assemble.

Lay a piece of nori on a rolling mat, shiny side down. With about 1/4 of the avocado, form a single layer of slices on the nori. Leave a naked 1-inch strip on the side closest to you. Use the back of a spoon to spread the avocado across the surface of the nori. It doesn’t need to cover it completely — just enough to help seal the roll and soften the nori. Repeat with all four nori sheets.

We’ll start with Mango-Shrimp. Place half the shrimp on the bare strip of nori closest to you and top them with a few of the scallion greens. Place a parallel stripe of mango on the far side front of the shrimp, and add a few strips of red pepper on top of the mango.
Time to roll. Starting at the end closest to you, take a deep breath and roll the sushi, using the mat to help you tuck the ingredients into the roll. When you get to the end, give it a gentle squeeze to help the avocado do its job. Repeat with the remaining shrimp and another sheet of nori.

Now the Avocado-Salmon. Place half the salmon on the bare strip of nori closest to you and top it with a few of the scallion greens. Place a parallel strip of jicama in front of the salmon, and add a few matchsticks of cucumber on top of the jicama. Roll, starting with the end closest to you, then repeat with the remaining salmon and remaining sheet of nori.

Slice and serve. Run a sharp knife under water and shake to remove the excess. Slice the roll crosswise into rounds about 1 inch thick and arrange on a plate, along with the remaining vegetables to eat on the side. If you’re dipping, add some coconut aminos to your wasabi and dig in.

Variations:

I’ve made these with other seafood, and they were equally delicious… 
faux crabsticks(faux crab often contains wheat; use the real stuff!) real crab meat, tuna mixed with some homemade mayo and slapped that into a roll. It was delicious! Next time, I think I might try spicy mayo with the shrimp. Or some lobster! How will you customize?


And there you have it! Make sure to visit Melissa Joulwan's blog for more awesome paleo goodness! 





Saturday, June 28, 2014

Strawberry Kale Shakeology



So I saw this recipe and I just had to try it! If you haven't tried the new Strawberry Shakeology, you just have too, because it's sooo good, and adding the "Queen of the Greens" kale to the mix, it just makes this shake a true nutritional powerhouse!

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

 Ingredients:
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology
1 cup chopped raw kale, stems removed
½ medium banana, cut into chunks
1 cup ice

Preparation:
1. Place almond milk, Shakeology, kale, banana, and ice in blender; cover. Blend until smooth.

ENJOY!!!!!!!!! =)

http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=59991


Nutritional Information (per serving):
Calories  256
Fat  5g
Saturated Fat  0g
Cholesterol  5g
Sodium  335mg
Carbohydrate  37g
Fiber  7g
Sugar  14g
Protein  20g

Want more recipes? Click here!




What is the 3 Day Refresh?



The 3-Day Refresh is a straightforward 3-Day program to lose weight, get a clean break from bad nutrition habits and feel immediately cleaner, lighter and more healthy…without starving! It's actually perfect for anyone who is about to start a fitness program and wants to get a jump start on their nutrition. Now we all know that with any fitness regime, it's all about what you are putting in your bodies! Statistics show that people who focus on 80% nutrition/20% fitness during their programs have the best results!  (3 Day Refresh Purchase Options Posted Below)

What is the 3-Day Refresh - Watch this!



Who should do the 3-Day Refresh?
Users looking to lose a few pounds quickly and/or to look and feel better in just 3 days can use the 3-Day Refresh. The program is for those who have "fallen off the wagon" with their nutrition and want to get back on. It is for anyone wanting to kick start clean eating habits for the first time or just wanting to prepare for big event, milestone or trip and look his or her best. The program is also for people seeking to undo the "damage" of a recent binge. Overall, this product is for anyone wanting to lose weight quickly, to feel lighter, to feel cleaner and healthier, to improve digestion, to curb cravings for junk food, or to improve mental clarity.

I know for a fact that I will be doing the 3 Day Refresh, probably a few times =). We all need a little detox every once in awhile. 

There is a Challenge Pack Special going on right now until the end of July (2014). The discounted Challenge Pack is only $140 (from $160), you save $70 total!


Why 3-Day Refresh? Watch Video!



I think the really cool thing about the 3 Day Refresh is that you can still workout. With most cleanse and detox programs, you just don't get enough calories to be able to do so, but with this program, you can. Oh, and for the people who are not into working out, you'll love it too! =)

As with anything, I recommend consulting a physician you are pregnant or breast feeding, using prescribed medication, have food allergies, or have specific or recurring health concerns.

Below I have included some 3-Day Refresh options: (click on any of the options to purchase)
The Challenge Pack is on sale until the end of July (2014) for only $140!


3 Day Refresh Blog Posts:
- Day One of my 3 Day Refresh
- Day Two of my 3 Day Refresh 
- Day Three of my 3 Day Refresh



Check out the Beachbody Ultimate Reset!

Friday, June 27, 2014

Introducing P90 - The On Switch To Fitness

Before P90X®, there was a revolutionary weight loss and body transformation program that started it all—Power 90®. Now featuring redesigned, cutting-edge routines, welcome to Power 90 reimagined . . . the NEW P90 workout.


P90 is for people of all ages and fitness levels who want dramatic, visible results. Tony Horton has now created shorter workouts that are simple, doable, and less extreme than his others, but still just as effective. So whether you haven't worked out in a decade, or you're just looking to maintain what you've got, P90 is your gateway to getting fit in just 90 days, without the pain.

P90 works because of a game-changing technique called Sectional Progression®. Tony eases you into a variety of cardio, strength, and stability moves that work the back, shoulders, chest, biceps, triceps, and legs—and every move strengthens and flattens the abs. These routines don't get harder until you're ready for the next challenge. Then, just when you've mastered those moves, he ups the ante a little more.

Check out the new P90 Program from Tony Horton - Coming Fall 2014!


Get the LATEST information on the new P90 Program, CLICK HERE!




Shakeology is Clinically Proven - What does that mean?

I attended the Beachbody Coach Summit at the MGM Grand Las Vegas (June 19-21, 2014), and one of the biggest announcements during that weekend was that their number one continuity product Shakeology (which I love so much) was now OFFICIALLY "clinically proven". So the question is, what does that actually mean, and does that really make a difference? "Clinically Proven" can be defined as clinically tested, but their isn't really a definition for it in wikipedia or any online source.

Shakeology is Clincally Proven by Medicus Research - Watch the video!

Some people are skeptical because there are plenty of companies who claim that their products are clinically proven. So rather than questioning the company who is making that claim, why not research the company who actually did the testing? Medicus Research was founded in 2005, and is a premier contract research organization (CRO) for natural health products. They did a study on 50 people which was under the direction of Medicus Founder and CEO Jay Udani. The company's areas of expertise include: Dietary supplements, functional foods, medical foods and botanical drugs. I tried to find anything about the company that would make me skeptical about their study on Shakeology, but I could not find anything that would prove Medicus Research to be non-credible. I did find a few complaints from study participants who claimed to receive delayed checks up to 3 months, but that's it.

To be honest, I think it's definitely nice to use a product that has been through some clinical trials, but being on Shakeology for almost 4 years, and feeling like I have as much, if not more energy than when I was in high school, I think it's fair to say that Shakeology works. I have coached hundreds of people through their fitness programs, and have seen hundreds of lives changed because of it. I also know that there will never be a product suited for everyone because of certain allergies and medical reasons, so it's always best to consult your physician before trying something new.

Shakeology makes me go PLYO! 
 

This is what Shakeology has done for me:
- it gives me a lot of natural energy
- it reduces my cravings for the bad stuff =)
- it has opened up my taste buds for healthier foods
- it makes my life convenient because it's so easy to prepare
- it is very versatile depending on your health and fitness goal, I first started using it for weight loss, now I use it to maintain and primarily for the health benefits
- it has given me the opportunity to become a business owner and have financial freedom
- it has changed my life!

Where does Shakeology come from? Watch the video!

Are you ready to find out what Shakeology can do for you? I currently have 30 Day Online Shakeology Challenge Groups beginning every monday. For more information about reserving a spot, message me now!

Coach Arnel
Star Diamond Beachbody Coach
Team Dynasty

Get Started With Shakeology Today!
http://www.teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=59991


Body Beast Bulk Arms

Today's workout was Body Beast Bulk Arms. I really enjoy this workout because it focuses on the "glamor muscles". It's nothing but biceps and triceps for about 35 minutes, finishing off with a little ab work.

The only equipment that you need is a bench or stability ball, and some dumbbells (I enjoy using the Bowflex Selecttechs). Body Beast is basically a body-building program, but being an OCR (Obstacle Course Racing) athlete, I am not focused on bulking, rather I use the program to build strength, while being careful to not go too heavy. I actually go back and forth with P90X and Body Beast for my strength workouts. I also do most of my longer runs during my strength days, just to make sure that I get my cardio in.
Take a quick look at Body Beast

The cool thing about Body Beast is that you can use it for almost any fitness goal whether you are interested in bulking, weight loss, athletic performance, etc. It's not all about lifting heavy with Body Beast, it's about finding the weight that works for you according to your fitness goal. But I'll be really honest with you, I actually like lifting, so I catch myself "upping" my weights sometimes, and that's ok for some people, but with my type of physique, I bulk really fast, and I found that it doesn't work well for me when I am trying to run for time during a Obstacle Course Race. Heck, I remember doing strictly Body Beast, with some running in between for about 2 months straight, and I tried to PR at a 10K Turkey Trot.....I was huffing and puffing on mile 3, and out of gas by mile 5. I missed my PR from last year by almost a minute. Simply put, I learned my lesson. Every one is different, and that's just me. I mean, I know a good handful of people who kill it in the OCR circuit, and they can kill some weights, so it all depends on you, and what you can handle.

Tomorrow is a new day, keep living the FIT LIFE!

Coach Arnel


Ask me about my Online Body Beast Challenge Groups! Free Coaching Provided.

Thursday, June 26, 2014

Las Vegas is not just about Gambling

I recently attended the Beachbody Coach Summit at the MGM Grand Las Vegas, and as usual, it was absolutely amazing. You're probably reading this and saying "what the heck is Coach Summit?" =). Well, in a nutshell, its an action-packed weekend where thousands of Beachbody Coaches come together to meet up, get some coach training, workout with celebrity trainers, and attend some lavish parties. Now, let me tell you something,  I am by far not a party animal (that was a few years ago), but these parties are top-notch, and a great place to meet other people (in a non-business environment) who share the same vision. What's this vision I hear? =), well, it's about "Helping People Achieve Healthy and more Fulfilling Lives". Sounds tacky? that's what I thought until I really experienced the lifestyle first-hand. It's been a life-changer for me for sure.

 Here's a quick video that I made from Coach Summit 2014 - MGM Grand Las Vegas

So Coach Summit ended a few days ago, but I am still spending a couple more weeks here in Vegas with my family. But I'm not doing what most people think people do here in Las Vegas, infact, I'm doing the complete opposite. Most people come to Vegas to gamble, drink, party....etc, you know the deal. But being the fact that my family (brother and his lovely family) have been here for over 8 years now, I have learned that Vegas is not always about the glitz and glamor. Just 10 minutes outside the strip, there are canyons, lakes, and all kinds of thing to do. Did you know that just 45 minutes north of Vegas, there is skiing!!! Yup, Mt. Charleston is a local secret, and I've done some snow-boarding a couple times up there. Let's face it, it's no Aspen, but it works for me.

Yesterday, I went to my favorite place to workout in Vegas, and that's Exploration Peak Park. The cool thing about it is that it's just a hop, skip, and a jump from where my brother lives, so I take full advantage of it. When you climb to the top, you can actually see the Las Vegas Strip, and all the mountains surrounding it. The park is amazing!

Check out this video from one of my past workouts at Exploration Park.

So I ended up doing some mountain hiking and running, and finished it off with a nice little P90X3 Ab Ripper Workout, which kicked my ass! =) I'm not sure about today's workout, I'm thinking about doing a Body Beast Upper Body workout, and some T25 Stretch (can't get enough of stretching).

All I can say is that the next time that you are in Las Vegas, try exploring off the strip a bit, I promise you that you will have just as much fun, if not more! Thanks for reading my blog, I plan to post a lot more as my Beachbody Coaching Business has allowed me a lot more freedom to travel. Hope to meet you all during my travels! =)

P90X changed my life, I highly recommend it!