Extreme Newsletter—Diet and fitness tips, recipes, and motivation

Issue #013 01/26/10 LIFE AFTER P90X®

Trainer Tip: Planning for the Year

  1. Follow the person and/or program that makes sense to you.
  2. Write down a plan that forces you to stick with your goals for the next 12 months.
  3. Find three ways to stay accountable even under the most adverse conditions.
  4. Run from lazy naysayers and find people who want more out of life.

Tony Horton

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Life After P90X, Part I: More Tony Horton

By Steve Edwards

When Alexander the Great reached the Indus River, rumor has it he broke down and wept because there were no more worlds to conquer. Such could be your feeling upon finishing P90X and accomplishing all your fitness goals. But life goes on, and assuming we'd like to make it past Alexander's ripe old age of 32, we can benefit from a fitness strategy that exceeds 90 days. In this first of a two-part series, we'll begin with the obvious: continuing your P90X path with Tony's other workout programs.

Tony Horton and His Workout Programs

The arsenal

Let's begin by addressing your possibilities. Tony has been making workout programs for years, and most can be effective additions to your quiver. However, there's only one series of videos designed to fit all of your post-X needs: One on One with Tony Horton. The One on One series is moving into its third installment of 12 monthly workouts. The only theme the installments share is that they're what Tony himself does to stay in shape. It's as if you're joining Tony for his workout on any given day. We'll go into depth about One on One in a moment, but let's look at Tony's other programs first.

P90X Plus. Touted as next-level X workouts, this series of shorter, more intense versions of the X would be the first thing most of you would add to your list. They're harder, minute by minute, than the original X workouts, but they're also shorter and less targeted. Some of their intensity comes from symbiotic sets of movements that train many muscle groups together. This makes P90X Plus more confusing to use within the traditional X structure of designing workouts because it's harder to set up a periodizational structure. Those who are driving toward gaining more mass tend to like them less than the standard X workouts. Those who are looking for more fitness in less time find them essential.

Power 90® Master Series. These were actually designed as a step between the original Power 90 series and P90X. They're set up as less intense versions of the X workouts. However, they're sometimes used as next-level workouts as well. In this series, Tony does a lot of movement instruction. This results in a lot of downtime between the various exercise movements, making the workouts seem slow, especially after you've done P90X (not to mention P90X Plus!). However, if you extend each exercise into the next movement's instructional segment, you actually get workouts that some say are harder than the original X workouts. This is admittedly a clunky format, but some of our customers love the versatility that Power 90 Master Series provides.

Power Half Hour®. Made right after Power 90, these are a few very intense 30-minute workouts. They're "old school," meaning low-budget and structured without a lot of preworkout planning. They're, however, great little workouts where Tony is funnier than ever (some say too goofy). He has now upgraded many of these within the One on One series, but having Power Half Hour around will always give you something to do when you don't have time for a full workout.

10-Minute Trainer®10-Minute Trainer®. On the above note, 10-Minute Trainer is designed for those with even less time. Pure Xers often have a hard time with the "worthiness" of what you can do in 10 minutes, but these workouts are great to have around, even for the most serious trainer. They're short but also very well designed. Using these workouts to keep your program on track when your workout period gets interrupted is a luxury you shouldn't deny yourself. And for those periods in life when you know you can't commit to a full workout schedule, these will keep your fitness level surprisingly high.

Power 90. The original series may seem dated and comparatively very easy within the post-X world. However, I still have customers who use it during times when they want a break from Bringing It. The upside to these workouts is that the structure is very simple: resistance one day, cardio the next. For Xers, the Power 90 workouts are maintenance/recovery level in intensity. Sometimes that's all you want.

One on One with Tony Horton. These can't be described thoroughly because they are still evolving. All there is to say about them is that if you want to stay as fit as Tony, you should have 'em. I have to admit that when I saw a recent survey we conducted showing that only 5 percent of our newsletter's readership owned them, I asked to write this article. ALL of you should buy them. Looking at a lifetime of fitness ahead, you'll want to have as many options for training as possible. This series should be your baseline because it includes anything we can think of that might fill a gap in your fitness arsenal.

We define a gap in the arsenal by your questions. For example, shorter yoga sessions are probably requested more than anything by Xers. The One on One series offers two so far, and another workout based on active recovery. What to do while traveling is another question we get, and One of One offers solutions. Mammoth UML (Volume 1, Disc 8 workout) eliminates all excuses by letting you use hotel furniture as gear. And the Power 90 Road Warrior workout (Volume 1, Disc 2) is the easiest way to keep your program on track while you're on a business trip. As I said, the series is still evolving, so keep asking questions and the solutions will be addressed.

Tony Working OutThe series also offers some shorter variations of each targeted P90X workout. These are never a step down. As you might expect, Tony's training evolves over time, and this includes ways to get the same results with shorter workouts. On the flip side, he also gets stronger. If you've always thought Chest & Back was a killer, just wait until you get a load of 30-15: The Upper Body Massacre (Volume 1, Disc 5 workout)!

Besides filling in gaps, One on One offers creativity. As you probably know, Tony likes to use his fitness to play a lot of sports. To train for these sports, he'll often take systems that he learns and then he'll incorporate these moves into home workouts.The series offers unique training segments, like an upper-body workout done on one leg, an upcoming Budokan (a style of karate) workout, an upcoming Parkour (the physical discipline of training to overcome any obstacle within one's path by adapting one's movements to the environment) workout , and a spin on the traditional ab workout called Core Ball Sandwich (Volume 2, Disc 2).


For an in-depth look at how to schedule your workout program, read the series on customizing P90X (see the Related Articles section below). However, if all you do is use Tony's other workouts, it's fairly easy to do. You can pretty much just follow the structure of P90X (3 weeks of hard training followed by a recovery/transition week) and plug in workouts similar to one of the original schedules. That's the beauty of sticking to one trainer.

Here is a partial list of how to swap out P90X workouts with One on One and P90X Plus workouts. (The P90X Plus workouts all have "Plus" in the title; all other workouts are One on One workouts.)

Chest & Back: Upper Plus, 30-15: The Upper Body Massacre

Ab Ripper X: Abs/Core Plus, Core Ball Sandwich, Killer Abs

Plyometrics: Interval X Plus, Plyo Legs, Medicine Ball Core Cardio, Super Cardio, Cardio Intervals

Shoulders & Arms: Upper Plus, Just Arms, Diamond Delts, On One Leg

Yoga X: Fountain of Youth, Patience "Hummingbird"

Legs & Back: Bun Shaper

Kenpo X: Kenpo Cardio Plus, Interval X Plus, Cardio Intervals, Medicine Ball Core Cardio, Super Cardio, Budokan

Cardio X or X Stretch: Recovery 4 Results

Core Synergistics: Total Body Plus, Mammoth UML, Power 90 Road Warrior

Next time we'll look at other trainers' programs, including INSANITY®, and how to incorporate them with both P90X and One on One.

Related Articles
"Losing Weight with P90X"
"Gaining Mass with P90X"
"Sore, Hungry, and Slow: 3 Signs That Show Your Program Is Working"
"Customizing P90X® for Skiing: How to Structure a Short Training Cycle"
"INSANITY® and the X"
"Customizing P90X for Specific Goals: Part I"

Got something to say? Chat with the writers and other readers this coming Monday, February 1st, 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.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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For Every Level, for Every Schedule— SAVE up to $18.00
P90X® Plus
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10-Minute Trainer®
Sometimes finding a full hour to work out is tough. But 10 minutes? That's easy! On days when you're short on time, try one of Tony's fast and effective 10-Minute Trainer workouts. Not a second is wasted and you won't believe the results! Plus SAVE $5.00 through Saturday, January 30th!

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Jerry Stackhouse Hits the X

Jerry Stackhouse talked to NBA-TV about how he got into shape for his comeback with the Milwaukee Bucks, and it's all about the X, baby! Check out what he said P90X has done for him, and hear about the dreaded "Yoga Night."

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7th Law of Exercise: The Plan

By Tony Horton

SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY SuperGym® was developed so we could all have an easy and effective way to stay accountable and work out together. Now we've got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That's cool!

Tony with Calendar in the Background

I believe that a workout calendar is your most important tool. Power 90 and P90X have everything you need to stay consistent. But for those of you who are having trouble with motivation and consistency, you need to place that calendar where you'll see it every day—on the bathroom mirror, on the refrigerator, next to the TV, or right on your front door if you have to. I have a desk calendar that stares back at me every day. After 25 years of training, I still write down the type of workout I've done and circle the day I did it. At the end of the month, I add the workouts up. My goal (for the last 21 years) has been a minimum of 20 workouts a month—that's 240 a year with 125 days off.

I've always said that you can focus on intensity and variety, but if you don't know what you're doing and when, you're toast. It amazes me how so many people wake up in the morning and don't know the exact time they're working out that day. We're pretty good at scheduling when to go to bed, when to eat, and when to watch our favorite show on the tube. But we find ourselves trying to squeeze workouts in. The "fit it in whenever" approach might work for a little while, but it never survives in the long run. You can't have a fitness lifestyle if you don't have a long-term plan.

Beachbody® provides the variety—and even the motivation through the Message Boards. Your job is to plan ahead. If you don't lock down a time for your workouts, they won't happen. If you make it a point to schedule your workouts in advance, your chances of success will skyrocket. My calendar has been a simple and powerful tool for me for over 20 years. Without it . . . I'm lost. With it I'm organized, committed, and successful.

Computer on a TableWOWY SuperGym is another tool to help you lock in your workout schedule because it creates accountability. Accountability: the obligation or willingness to accept responsibility or to account for one's actions. I schedule six workouts every week. I am accountable to the people I schedule them with. I take Monday off. Tuesday I meet four guys at 5:00 PM for a weight workout. Wednesday I meet one to three people for cardio at 5:30 PM. Every other Wednesday, I meet friends at 7:30 PM to rock climb. Thursday I do weights at 5:00 PM with the boys. Friday is cardio or leg/plyometrics day at 4:30 or 5:00 PM with one to three friends. Saturday is yoga at 4:00 PM. I meet two to four friends at the yoga studio. Sunday is a gymnastic workout with my crew. It's locked in!

Stop winging it and schedule when to Push Play in advance. Move your workouts to the top of your priority list. Don't think about doing them whenever. Schedule them as if they were very important meetings or appointments. BECAUSE THEY ARE! You can love what you're doing and eat like a star, but if you don't plan those workouts (a month in advance), you won't go far.

Tony H.

Related Articles
"6th Law of Exercise: Sports"
"5th Law of Exercise: Reality"
"4th Law of Exercise: Purpose"
"3rd Law of Exercise: Intensity"
"2nd Law of Exercise: Consistency"
"1st Law of Exercise: Variety"

Got something to say? Chat with the writers and other readers this coming Monday, February 1st, 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.

Submit A CommentTell A Friend Bookmark and Share

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10-Minute Recipe: Asian Beef Salad

Asian Beef Salad

Want a taste of the Orient without all the fatty, sugary, salty sauces so many takeout places dish up? Here's a quick and easy recipe balanced in protein and carbs. Chopsticks are optional.

2 oz. lean sirloin steak, grilled or broiled
1/4 cup cilantro leaves (or mint, if you prefer)
1/4 cup red bell pepper, finely sliced
1/4 cup carrot, shredded
1 cup baby greens
1 scallion, sliced on an angle
1/4 lime
1 Tbsp. extra virgin olive oil
1/2 cup low-sodium soy sauce
Salt and pepper to taste

After grilling or broiling, thinly slice steak against the grain. Place first six ingredients in a bowl. Squeeze lime over salad, then drizzle with olive oil and soy sauce. Gently toss to mix and coat. Season to taste with salt and pepper. Serves 1.

Preparation Time: 10 minutes

Nutritional Information (per serving): 8 to 10 minutes

Calories Protein Fiber Carbs Fat Total Saturated Fat
252 14 g 3.4 g 13 g 17 g 3 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.

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