Issue #002 11/11/09 STAY FIT ON THE ROAD!

• Stay Fit on the Road: The Traveler's Workout
• Get More Results in Less Time—Risk Free!
• Tony Works Out with John Salley
• 5 Ways to Rock It Like Rocky
• 10-Minute Recipe: Tofu Burgers

You try your best and you forget the rest.

Tony Horton

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Stay Fit on the Road: The Traveler's Workout

By Tony Horton

You travelin' folks can find it difficult at times to set up your laptops and jump around to Power 90® or P90X® in your hotel rooms. Quite often, the people in the rooms below you aren't as thrilled about your fitness as you are at 7:00 AM. I created a workout for road warriors who don't want to miss a beat while they're traveling. The original title was "The Warrior Workout." Then I was calling it "The Hotel Room Workout." But this didn't seem right because you can do it anywhere. The people in those rooms below weren't always fans of this one either. The new title is "The Traveler's Workout," because all you need is a space the size of a small workout mat, and you can do it anywhere in the world.

The workout is made up of four rounds, with four exercises in each round. There is a fifth bonus round with four moves. The first exercise in each round is always a 1-minute cardio move. The second exercise is always core/abs. The third is legs, and the last move in each round is always upper body.

Here it is:

Round 1

1. Run in Place: ~1 minute
2. Elbow-to-Knee Crunch: ~1 minute (just like in Power 90)
3. Squats: ~30 reps (just like in Power 90)
4. Push-Ups: Maximum reps that you can do while maintaining good form

Round 2

1. Jumping Jacks: ~1 minute
2. Hip Rock Raise: ~30 reps (Power 90 version or P90X-style)
3. Step-Back Lunges: ~30 reps (From a standing position, step back into crescent pose, minus the arms. Alternate legs.)
4. Military Push-Ups: Maximum reps that you can do while maintaining good form

Round 3

1. Tires on Fire: ~1 minute (running in place with wide legs and high knees)
2. Crunchy Frog: ~30 reps (see P90X)
3. Run-Stance Squat Switch: ~30 reps (looks like squats but you're switching feet to a fighter's stance on every rep)
4. Wide Push-Ups: Maximum reps that you can do while maintaining good form

Round 4

1. Fast Feet: ~1 minute
2. Mason Twist: ~30 reps (see P90X)
3. Plié Squat with Calf Raise: ~30 reps (Do wide squats with toes raised at the top. Reach up with both arms at the top.)
4. Switch-Hand Push-Ups: Maximum reps that you can do while maintaining good form (One arm does a military push-up while the other arm is doing a wide push-up. Switch after each rep.)

Bonus Round

1. Wacky Jacks: ~1 minute (see Power Half Hour®)
2. Roll Up/V Up: ~30 reps (more P90X stuff)
3. Super Skater: ~20 reps each leg (from P90X)
4. Side Tri-Rises: Maximum reps that you can do while maintaining good form (from P90X)

All these moves are found in Power 90, Power Half Hour, or P90X. If you don't have Power 90, Power Half Hour, or P90X, don't try to figure out some of this stuff. Just do anything you want as long as you keep the sequence of cardio, core, leg, and push-up moves the same.

Got something to say? Chat with the writers and other readers this coming Monday, November 16th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!

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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Tony Works Out with John Salley

Four-time NBA world champion John "Spider" Salley may be long retired from pro basketball, but with his experience as a world-class athlete he knows a great fitness program when he sees it, which is why Big John chose P90X to help get him back in top shape. Check out Spider working out with Tony on the beach!

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5 Ways to Rock It Like Rocky

By David Gutierrez

If you ask people to list the greatest sports movies of all time, odds are Rocky will show up on that list. Over the span of 20 years and in six inspirational films, we saw Rocky Balboa fight and sweat his way through victory and loss.

For those who want to get into the same fighting shape that Sly Stallone was in for his most famous role, you're in luck. You may not have Mickey yelling in your ear, "Ya got heart, kid, but you fight like an ape!" But stick to these five tips and you'll be rocking it like Rocky and "flying high" before you know it.

1. Beat the meat. In the first Rocky, our hero famously hit sides of frozen beef to prepare for his fight against Apollo Creed. For most, a heavy bag will do just as well. Boxing is a fantastic form of exercise that has multiple benefits. For one, boxing relieves stress, which can affect your metabolism and mood. Boxing is also a good cardio workout that builds your endurance. You'll also see some muscle definition if you keep working the bag. You can even go the Italian Stallion one better by incorporating a kickboxing routine. And remember to keep your feet moving to keep your heart rate up and ensure yourself a good aerobic routine.
   
   As for the bag itself, there are a number of home installation kits. You can also create your own by getting a duffel bag and filling it with sandbags, bundled-up clothes, or carpeting. Once you get your bag properly secured, you can start swinging away.
   
   
2. Get pumped. This might fall under the "no duh" category, but nothing helped build the strength Rocky needed to deliver those "hurting bombs" like lifting weights. You won't need the high-tech setup or teams of scientists Drago had at his disposal in Rocky IV. You can still achieve the same great results with an at-home workout program and a good set of bands. If this is round one for you in your fitness prize fight, try a beginner program like Power 90® or Slim in 6®. But if you're already a champ, maybe it's time to take on the mighty P90X®.
   
   
3. Egg yourself on. Raw eggs were Rocky's breakfast of choice. While you probably want to avoid the hassle of salmonella and cook yours, egg whites are the purest forms of protein available, and they're relatively flavorless, so you can add them to other foods for an amino acid boost. But keep them runny. When an egg white is overcooked, it loses it benefits and doesn't bond as easily with other proteins.
   
   As for the yolk, the debate over its health benefits rages on. One thing's for sure, though, if you're looking to load up on protein, eating the far more caloric yolk will mean that you're also loading up on fat. If your main focus is weight gain, go for the gold. But if you're looking to reduce fat and need a good source of protein, stick to the egg whites.
   
   
4. Step up. Rocky never underestimated the benefit of a good cardio workout. But you can probably stop short of running through the snow dragging a sled or a log. Instead, take the stairs. You can vary your stair-running routine by running with weights; stepping sideways or backward; or by taking two to three steps at a time. It also builds endurance and works your calves, quads, and glutes.
   
   To begin, try running up a set of stadium stairs and then walking down. As your endurance builds, add another round of stairs until you can easily do 10. And really, who doesn't want that euphoric feeling of climbing the stairs to the Philadelphia Museum of Art and holding your arms up in triumph?
   
   
5. Never say die. No matter how many times Rocky was punched, he kept at it—and you can do the same. Results may not come quickly, but they will come. Everyone forgets that Rocky lost his first match against Apollo Creed, but he came back in Rocky II to win the title. And then he did it again. And again. And again. You can do it too. If you need help psyching yourself up for your next workout, pop in those earbuds, Push Play, and get pumped to those opening horns from Bill Conti's immortal Rocky theme, "Gonna Fly Now," or the introductory stings to Survivor's "Eye of the Tiger." You'll soon be rocking it just like Rocky did.
   
   

Related Articles
"You Can Eat Great and Still Lose Weight"
"7 Results-Increasing Delicious Drinks"
"The 911 on Nutrient Timing: What and When You Should Eat"

Got something to say? Chat with the writers and other readers this coming Monday, November 16th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!

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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10-Minute Recipe: Tofu Burgers

By Tony Horton

1/2 lb. tofu
1/2 small potato, chopped
1/2 small onion, finely chopped
1/4 cup whole wheat flour
1 Tbsp. yeast
1 Tbsp. vegetable bouillon powder
Pepper, black (ground) to taste
1 Tbsp. low-sodium soy sauce
2 Tbsp. sesame seeds
1 clove garlic, crushed
Cookie sheet

Blend the tofu, potato, and onion in a food processor. Don't make the mix too fine. Add remaining ingredients to tofu, potato, and onion mix, and mix together in a bowl. Shape into burgers, and bake at 350 degrees on a lightly greased cookie sheet for 15 to 20 minutes, turning at 10 minutes. Makes 3 burgers.

Preparation Time: 10 minutes
Cooking Time: 20 minutes

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
138	7 g	3 g	17 g	5 g	1 g

Got something to say? Chat with the writers and other readers this coming Monday, November 16th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!

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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