THE BACK TO SCHOOL ISSUE #509 08/29/2012
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Phys Ed Follies: 9 Fitness Activities That Feel More Like Play

By Tom Anderson

Autumn's chill has chased you from the pool, the days are getting shorter, and Target's shelves are overflowing with everything from crayons to book bags. It's back to school time and the fun's over—for your kids, at least. But you can take a page from their textbook and go back to school yourself—without that pesky "school" part. Capture that feeling of being a kid again with these 9 Phys Ed class favorites that feel more like play than exercise.

Boy Flexing Muscles and Back to School Kids

  1. Dodgeball. Dodgeball has changed a bit since those days when you were picked last and terrorized by Ben Stiller types. Even if the balls still sting, themed costumes, coed teams, and playing for local (and national) glory will banish any residual nightmares you have from gym class. Let the smacking begin.

    Get Started: Find a team at the National Amateur Dodgeball Association's site.
  2. Kickball. Like baseball, only with kicking instead of batting, kickball has quickly become a hipster-friendly sport. But you don't need to live in Williamsburg, Silverlake, or Portland to find a team. All you need is a field and a ball. The rules are the same as in baseball, except the base runner is out if smacked by the ball before getting on base.

    Get Started: The World Adult Kickball Association sponsors coed leagues across the country, and there's even an annual World Championship held in Vegas for qualifying teams.
  3. ArcheryArchery. Why should Hawkeye, Katniss, and the Green Arrow have all the fun? Archery is a fantastic upper-body workout, a good way to make friends with other arrow-slinging types, and once you get the basics, it's a sport that can be done pretty much anywhere. Worried about putting an eye out? According to the U.S. Fish and Wildlife Service, only bowling, badminton, and table tennis beat archery for safety.

    Get Started: Find your nearby archery center on the Team USA site.
  4. Trail running. Before winter settles in, take advantage of the cooler weather to run hiking trails near your home or office. Though trail running shoes will provide the most stability on rocky or steep terrain, a good pair of standard running shoes will get you through over most mountains, hills, swamps, and valleys. Not sure your legs are quite ready for trail running? A leisurely hike will help boost your cardio endurance too!

    Get Started: The American Trail Running Association keeps a state-by-state listing of trails so you can find one nearby.
  5. Flag football. If passing, catching, and cabbage patching in the end zone are in your blood, flag football leagues are beckoning all Aaron Rodgers wannabes. In between college football on Saturday and the NFL® on Sunday, schedule a flag football game with your buddies or get on a local team and burn off some of that beer.

    Get Started: Grab a ball and a group of friends, or check your local YMCA and Park and Recreation sites. Whether you're looking for a same-sex, coed, or flag football team, you'll find it.
  6. Bocce BallBocce ball. If you want a ball sport that's low-impact, try bocce. This Italian import can be played on the lawn, beach, driveway, or just about any other reasonably flat surface. The rules are thus: One player tosses the pallino—a small ball—a short distance, and players on the two teams (up to 4 players can be on each team) toss larger balls toward it. Points are given to the balls closest to the pallino, and the winning team is the first to reach 13. Gloating is encouraged.

    Get Started: Pick up a bocce set at almost any sporting goods store, find 1 to 7 other friends who want to play, and get rolling!
  7. Frisbee® golf. Disc golf—more commonly known as Frisbee golf—is similar to regular golf . . . just without the clubs, the cart, or the silly socks. The courses are laid out the same as in golf, and a basket atop a pole substitutes for the cup. The Professional Disc Golf Association even rates players worldwide, in addition to offering a handicap service. No caddie required.

    Get Started: Find a directory of courses on the Professional Disc Golf Association's site.
  8. INSANITY: THE ASYLUM®INSANITY: THE ASYLUM®. Forget calisthenics. INSANITY's Shaun T has something better. Game Day, the centerpiece workout of this program, is like a spending a day at the park running, swimming, playing basketball, soccer, baseball, kickball, tag, and all those other games you played growing up. No lame gym uniform required.

    Get Started: Order INSANITY: THE ASYLUM. Then take your "before" photos and Push Play!
  9. Raking leaves. This was more of an afterschool activity, but it turns out Mom was doing you a favor when she sent you out to clean up the lawn, since an hour of raking can burn up to 400 calories. Why not see how large an area you can rake in 30 minutes? Or challenge your partner to see who the raking champion of your backyard is. Loser gets stuck making dinner.

    Get Started: Get rake and bag. Begin!

Related Articles
"How to Build the Ultimate Home Gym in 3 Easy Steps"
"Fit Trippin': 10 Ways to Stay Fit While Traveling"
"10 Ways to Get Your Butt Off the Couch This Winter"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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The Beachbody Ultimate Challenge: 5 Tips to Transform Your Life

By Denis Faye

Last March, Beachbody® launched the Beachbody Challenge, a contest in which going from flabby to fit could earn you up to $100,000. Since its inception, we've offered a Grand Prize of $25,000 eligible for those who share the results they've achieved using Shakeology®. But as much as we all love everyone's favorite superfood shake, we asked ourselves, "Why should Shakeology drinkers have all the fun?"

So starting this month, we've expanded this prize—now know as the Ultimate Health Transformation Contest—to include the Beachbody Ultimate Reset®, as well as all our other Beachbody supplements.

Beachbody Ultimate Reset™

And if you submit your results and have used one of Beachbody's workout programs and one of the aforementioned products, you could be eligible for an extra $25,000. For instance, if you take home the Grand Prize at Beachbody Summit next year and have achieved amazing results using P90X® and Shakeology, you could win $125,000!

Odds are the most impressive results will come from drinking Shakeology or completing the Beachbody Ultimate Reset, but that doesn't mean you should write the other supplements off. Who knows, maybe Joint Support Super Formula will fix that pain in your knee, allowing you to hit TurboFire® extra hard and ta da! It's transformation time!

Here are 5 more bonus tips to help you on your way.

  1. Surround yourself with support. Challenge Groups are a great way to achieve your goals with like-minded peers, but in addition to that, there are countless ways to find fellow wellness travelers. Tell your friends and family what you're doing. The good ones will have your back. Some of them might even join in.

    Another great avenue for support is the Team Beachbody® Message Boards, where you'll find thousands of people from all walks of life who have achieved—or are trying to achieve—goals just like yours.
  2. Make this a lifestyle shift. Supplements are not magic elixirs. Just drinking Shakeology isn't going to mystically melt pounds, clear your skin, and do your taxes. A successful supplementing regime is part of a larger overall change that also includes a dedicated mindset, proper (or at least improved) nutrition, and a consistent exercise routine.
  3. Typing your progressKeep a journal. Journaling is the ideal way to stay accountable to your goals. A recent study in the Journal of the Academy of Nutrition and Dietetics found that people who wrote down everything they ate lost significantly more weight than those who did not1.

    Why? Because with everything else going on in your life, it's easy to forget that handful of almonds in the morning, your afternoon snack, and the second helping of sweet potatoes at dinner. Furthermore, knowing you'll have to write down the fact that you ate three chocolate crullers tends to give you pause when you see that box on the office kitchen counter.

    To make journaling easy, use a small notebook or your smartphone to write down everything you consume (or snap a photo until you have time to write). While you're at it, write down what supplements you're taking and how much exercise you're doing so you can keep on top of that data too.

    You can also make your journal more personal. Drastic transformations tend to be rife with ups and downs. Writing down your feelings as they happen helps you cope with the setbacks and bask in the victories.
  4. Educate yourself about supplements. Beachbody prides itself in creating responsible, proven supplements. The more you know about how nutrients affect your body, the more motivated you could be to let them work their magic. But don't take our word for it. Do your own homework, starting at Google® Scholar or that great governmental research repository, PubMed®.

    As you improve your knowledge, you'll be more equipped to separate fact from fiction when you see sensational news headlines. Want to really know your stuff? When an article refers to sources, read those too. Less-than-ethical writers will sometimes make up sources or misrepresent them. I know! The nerve of some people . . .
  5. SupplementsTry multiple supplements. Different supplements play different roles in the body. On a small scale, individual nutrients benefit each other. For example, B vitamins help the body absorb magnesium. On a larger scale, working with supplements can pay off with big wins.

    Take recent Ultimate Reset Challenge winner Bob Darrah, who combined Shakeology with the Ultimate Reset. Not only did he lose 41 pounds, but his blood pressure also dropped, allowing him to go off medication. Now that's what we call transformation!

To learn more about the Beachbody Ultimate Health Transformation Contest, click here.

Resource:

  1. Anne McTiernan, MD, PhD, research professor of epidemiology, University of Washington and Fred Hutchinson Cancer Research Center, Seattle; Connie Diekman, RD, MEd, director of university nutrition, Washington University in St. Louis; Michael Aziz, MD, internist, Lenox Hill Hospital, New York City; July 13, 2012, Journal of the Academy of Nutrition and Dietetics.

Related Articles
"The Superfood Sleuth: An Interview with Shakeology® Co-Creator Darin Olien"
"Challenge Accepted! The 2012 Beachbody Challenge Winners"
"Spring Cleansing: 5 Great Reasons to Do a Detox"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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Can 10 Minutes of Exercise Improve Your Health?

By Kara Wahlgren

No time? No problem. New research shows that exercising in 10-minute bursts can add up to big improvements in your health.

Is your hectic schedule keeping you from working out? It's time to cross that excuse off your list. According to a new study, you can reap the health benefits of exercise by doing three 10-minute mini-workouts throughout the day, rather than carving out one half-hour chunk.

Healthy Food and a clock with silverware

Researchers at Arizona State University set out to show that "fractionized" workouts1—in other words, breaking up your workout into bite-size segments—could be as effective in controlling blood pressure as a full session. They enlisted a group of volunteers to complete 3 days of exercise. All were healthy, except for the fact that they showed early signs of high blood pressure. On one day, participants walked briskly for 10 minutes in the morning, afternoon, and evening. On another day, participants took a single 30-minute walk. On a third day, they didn't exercise at all.

It turns out that breaking up the workout into three segments was actually more effective than the single session in controlling blood pressure. "Blood pressure is lowered after a single exercise bout, and [the effect] can last several hours," explains Dr. Glenn Gaesser, the director of the Healthy Lifestyles Research Center at ASU who oversaw the study. He guessed—correctly—that exercising in shorter bursts throughout the day would spread out the benefits of this post-exercise hypotension.

Tony Horton CoachingShorter sessions can offer other cumulative benefits as well. "You'll raise your metabolic rate three times a day as opposed to one," says Stephanie Saunders, director of fitness and wellness at Team Beachbody® . "And it's fantastic for stress relief, not to mention much easier to fit into your schedule."

In fact, convenience might be one of the biggest benefits of shorter workouts. After all, who can't find 10 spare minutes in their schedule? That's why the Arizona State study focused on walking—Dr. Gaesser says that cycling, rowing, or resistance training for 10 minutes at a time would likely have a similar effect, but walking is particularly effective because it can be done anywhere and requires no special equipment.

Of course, short walks—no matter how brisk—probably won't get you ripped. But they can get you on the road to better health. "This type of exercise will not prepare you for athletic competition," Dr. Gaesser acknowledges. "It's more for health, and for overcoming the major barrier most people give for not exercising—a perceived lack of time."

Once you've made your mini-workouts a habit, you can step up your game and maximize your results by doing more intense bursts of exercise. That's the idea behind Team Beachbody's 10-Minute Trainer® , which consists of five 10-minute exercise programs: a total-body workout, a lower-body workout, an abs workout, a cardio workout, and a yoga workout. Mini-workouts can be stacked to create a full 30-minute workout, or they can be broken up into single sessions throughout the day.

Tony Horton TrainingThe 10-Minute Trainer workouts are also challenging enough to provide an alternative for P90X® or INSANITY® users who don't have time for a full workout one day. "10 minutes is better than no minutes," Saunders says. "You're not going to get 2% body fat in 10 minutes, but you're working your entire body and gaining flexibility and mobility."

So, if you're trying to maintain weight and improve your health, start incorporating 10-minute workouts into your schedule. But don't be afraid to step up your intensity or add on minutes once you're in the groove to see even more impressive results. "You should really be pushing yourself as hard as you can," Saunders says. "It's only 10 minutes—anyone can do anything for 10 minutes."

Resource:

  1. http://www.ncbi.nlm.nih.gov/pubmed/22776874

Related Articles
"Ten 10-Second Stress Busters"
"8 Tips on How to Fit a Balanced Diet into Your Busy Schedule"
"Confessions of a Former Workaholic: 6 Easy Ways to Find Time for Fitness"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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Katie A. Lost 52 Pounds with TurboFire®

See how Katie got SMOKIN' HOT by working out with TurboFire, an intense, fat-scorching, 90-day cardio conditioning program created by Chalene Johnson and Beachbody®. Her body fat didn't stand a chance.

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Recipe: Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce

(Makes 4 servings)

Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce
All this reminiscing about gym class is making us hungry. And what better way to feed your inner child than with a good old-fashioned school lunch favorite like chicken fingers.

Wait a minute, what are we saying? Those things were disgusting, fried, additive-and-filler-packed ground chicken parts. No thanks!

Luckily, we enlisted Beachbody's resident lunch lady (and registered dietician), Ani Aratounians, to transform those polluted poultry parts into delicious, healthy fare. Well done, Ani. You just earned an A+!

  • 3 Tbsp. honey
  • 2 Tbsp. Dijon mustard
  • 2 tsp. rice wine vinegar
  • Olive oil cooking spray
  • 2 large eggs
  • 2 Tbsp. water
  • 1 pound chicken tenders
  • 1 cup whole wheat Panko® bread crumbs (Japanese-style bread crumbs)
  • 1/2 cup sliced almonds, finely chopped
  • 1/4 tsp. sea salt
  • 1/4 tsp. ground black pepper
  1. Combine honey, Dijon mustard, and rice vinegar in small bowl; mix well and chill.
  2. Preheat oven to 425° F. Line baking sheet with foil; spray with cooking spray.
  3. Place eggs and water in medium shallow bowl; beat lightly.
  4. Soak chicken pieces in egg mixture; set aside.
  5. Combine bread crumbs, almonds, sea salt, and black pepper in large resealable plastic bag and shake to combine.
  6. Working with a few pieces at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
  7. Place chicken on prepared baking sheet. Bake for 18 to 20 minutes or until cooked through and golden brown, turning once halfway through.
  8. Serve with prepared honey mustard dipping sauce.

Nutritional Information: (per serving)

Calories Fat Cholesterol Sodium Carbs Fiber Sugar Protein
300 11 g 154 mg 508 mg 19 g 2 g 5 g 31 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Body Beast Nutritional Information: (per 2 servings)

Protein Fat Starch
3 2 1



P90X/P90X2 Nutritional Information: (per 2 servings)

Protein Fat Carb (Grains)
1 1/2 1/2


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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