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.
"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 firstname.lastname@example.org. 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.
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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.
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.
To learn more about the Beachbody Ultimate Health Transformation Contest, click here.
"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"
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.
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.
Shorter 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.
The 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."
"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"
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.
(Makes 4 servings)
Nutritional Information: (per serving)
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Body Beast Nutritional Information: (per 2 servings)
P90X/P90X2 Nutritional Information: (per 2 servings)
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†Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
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