1) Create a reminder
2) Start EASY
3) Reward yourself
Enjoy the video and post comments below.
Do you have trouble sticking to a routine? I hate watching people with great intentions fall off the wagon. Because I want you to succeed at ALL THINGS in life I created this video to explain three vital steps in making your new habit stick!
1) Create a reminder
2) Start EASY
3) Reward yourself
Enjoy the video and post comments below.
I wanted to congratulate all of the AMAZING people that followed the INSANE 7 Day Clean Eating program. This program started on 4/7 and finished yesterday.
We had a total of 47 members in the group following Shaun T.'s #7dayslimdown meal plan.
The #1 takeaway from this group is A LOT OF PEOPLE LOVE CARBS! That includes myself. But what I learned from participating is that I can replace carbs with healthier alternatives. Do sandwiches NEED bread? Do I have to use pita chips in hummus or can I replace those chips with carrots or other vegetables? Sweet potatoes are delicious. Avocados pretty much go with anything. Coconut oil is a great cooking oil!
As fas as weight loss... I lost 3 lbs in one week. The most anyone lost (that has posted their results so far) is 9 pounds! It seems that 2-5lbs was the norm. But everyone FEELS BETTER and plans to incorporate some of these principles into their daily diet.
The next group I will be running is a 4 day Shakeology test group. Starting 4/28 - It will last 4 days and you will be replacing one meal a day with Shakeology. Contact me to be included.
Here are some of the testimonials received so far from the 7 day program:
"Thank you Jim for this 7 day crazy clean diet. I have to confess first thing I did today, for breakfast I had my spinach and eggs omelet but this time with my longing so dearly missed cheese, that was my treat after sticking religiously to this plan. This is a great start and kick off a new way of nourishment [...]
Thank you all for the inspiration, and resolution to come together to cross the finish line as a team but mostly as a family." - Maria F.
" I'm definitely going to continue using what I learned last week and let that dictate what I eat, with a few added vegetables. I will likely have fruit on really demanding workout days but not on rest days. I can live without bread and bananas, to be honest. I'll have my weight after I get on the scale at the gym later. Thanks again for putting this together, Jim!"
"From 131 to 128. Happy could have done better but it's good it was very tough!!! thanks for all the support!!!"
"Down 3 lbs, but am more pleased at the success of no gluten. I've been trying to eliminate it for a while, to see if that was a migraine trigger. 2 different weather systems went through this week (usually cause migraines), and I've been pain-free!"
Starting next Monday, April 7 - InsaneMarathon.com will be hosting a completely FREE healthy eating program.
The program involves eating meat or fish - so if that is not your thing feel free to join us for a future program with a vegan option.
Requirements for FREE program:
If this sounds like something you are interested in - please contact me with your Facebook URL (www.facebook.com/jimblake - would be my personal Facebook for example) and I will place you in our private group!
What a whirlwind! 4 World Marathon Major races are complete. Only two remain on my quest to finish all 6. London & Boston.
I wonder who else has the goal to race all six World Marathon Majors? I almost didn't run Tokyo this year. 30 days out from the race I didn't have my flight booked, didn't have a hotel - I didn't even have my passport (it was in the process of getting renewed for an upcoming cruise). Luckily my passport arrived - I made a phone call and it was done. I was heading to Tokyo to run the marathon.
Now that the race is over I wanted to let you my favorite part about the race.
If you run half or full marathons you are familiar with aid stations. Dodging empty cups, slipping on banana peels…. not in Tokyo. Even though there are almost 40,000 participants - they have so many garbage cans on the course that the runners put their cups in them! They have dedicated volunteers peeling bananas so that runners don't have to peel them and throw them on the ground. This was the cleanest, most efficient race I have ever ran!
Japan was great. I accomplished my goal - I checked off another World Marathon Major & now I am back to weight training.
Check out the photo below that talks about how Tokyo creates the "Best Marathon in the World"…. I think you will find it quite entertaining!
It is hard to believe that in less than one month I will have traveled to Tokyo, Japan and completed another World Marathon Major.
One of my life long running goals is to run all of the World Marathon Major races. So far I have completed Chicago, Berlin and New York. There are three remaining races - Tokyo, Boston and London. I will only need two more races to complete my goal.
This journey has not been easy. Although my first marathon was Chicago the rest of these races have not come easily. It took 4 failed attempts to finally run New York (3 lottery rejects and one hurricane cancelation). I have been rejected from the London Marathon 'ballot' 4 consecutive years. With Berlin I was able to get in last year before the lottery system was in place - but coordinating travel was pretty intense... But that will have nothing on Japan! I signed up to the lottery around a year ago and was accepted into the Tokyo Marathon while I was in Germany running Berlin. I signed up for the race... but had no game plan to get to Japan, train for the race, hotel, travel partner, etc. My marathon stayed on the back burner for months.
My passport was about to expire and I sent it in to get renewed. I assumed this process would take a month or two and decided that this just wasn't my year to run Tokyo. Somehow the government was on their A-Game and sent me my new passport in a week and a half. I didn't even pay the express fee. I contacted my friend Nancy who I knew also received entry to the Tokyo Marathon. She was in the same boat as me... unsure if she wanted to travel to Japan alone and really has been focused on strength training, not marathon running. After talking with her we decided to just DO IT. That day we booked our flights to Japan and hotel reservations.
I can't imagine getting off the airplane in Tokyo. I don't know a word of Japanese... I am incredibly excited. The best way to experience a city and meet the local people is to run a marathon. I hope to connect with some local Japanese runners, see their amazing city and run the race of my life!
Have you ever visited Japan? Do you have any travel trips? Maybe you have ran the Tokyo Marathon before? Let me know.. I can't wait to share my experience with you.
I tried to come up with 5 and had to share 7... There was actually millions of thoughts crossing my mind during this past 20 mile training run. I hope you enjoy these 7 & will share your thoughts in the comments below!
1) I can't believe my marathon is 3 weeks away!!
2) Running is AWESOME, I feel GOOD!
3) I should have brought more water.
4) Why am I doing this again?
5) I should have used more Body Glide.. OUCH!
6) I wonder if someone can come pick me up....
7) I DID IT! I am a BEAST and will OWN my marathon!
In this video I talk about my personal transformation from a chubby marathon runner to a fit & strong long distance machine!
While looking at some photos of myself that were taken after the Honolulu Marathon I realized it was time to take better care of my body. After trying to figure out a way to lose the extra weight my friend recommended I try the workout program INSANITY.
After doing one complete round of INSANITY i went from 198 pounds to 187 pounds!
I never wanted to stop running so I decided to create a hybrid marathon training + INSANITY. (You can download these programs here).
After continuing to run marathons, incorporate INSANITY + add Shakeology into my diet I was able to drop my weight to 176 pounds - have personal records while running & get in the BEST SHAPE OF MY LIFE.
I hope you enjoy the video!
Do you want a ripped midsection in time for the beach this spring break or summer? This workout will slice your core – fast!
If you need a new workout that targets your abs, this is it!
Avoid the tendency to let the plates touch between reps. Doing so will release the constant tension in your abs. Stop the motion when the plates come an inch or so away from each other.
Target: Upper Abs
Set Up: Sit inside an abdominal machine with your feet flat on the floor or on the platform provided. Grasp the handles near your ears with a neutral grip, head straight and eyes focused forward.
Action: Contract your abs to curl your upper body forward and down toward the floor. Pause momentarily, squeezing your abs for a count before slowly returning your torso to the starting position.
If you want to make this move more difficult, place the bench in front of a low-pulley cable and use a rope attachment to turn this into a weighted move.
Target: Upper Abs
Set Up: Set an adjustable bench to a moderate decline. Sit squarely on it, feet secured under the ankle pads. Lay your back on the bench and hold firmly at the bench behind your head. This is to prevent the pull on your neck.
Action: Contract your abs to curl your body up to a point just short of perpendicular to the floor; try to avoid pulling through your hip flexors. Round your back as you rise to increase the abdominal contraction, and then lower yourself with control back to the starting position.
The range of motion for this move is very small yet effective at the visible six-pack. Do as many as you can until your body can’t do any more with correct form. The best way to achieve this results with this movement is to squeeze the peak contraction and hold for at least a one count at the top of each rep.
Target: Upper abs
Set Up: Lie down on your back and bend your legs with your feet flat on the floor. Place both hands behind your head, but don’t push your neck upward because it might restrain.
Action: Contract your abs to raise your shoulder blades off the floor a few inches. Squeeze your abdominals hard at the top before lowering yourself back to the starting position.
Hanging Leg Raise
If you want to make this exercise more difficult, hold a light medicine ball between your ankles and perform eight to 10 reps, then drop the weight and continue to do reps using just your body weight until you reach failure. Use pulling straps to keep a good grip if necessary.
Target: Lower abs
Set Up: Grasp an overhead bar with an overhand grip. For variety, you can reverse your grip and use many different types of grips, including an underhand grip. Allow your legs to hang directly beneath you, with your feet together.
Action: Keeping your legs straight, contract your abs to raise your legs directly in front of you until your legs are almost parallel to the floor. Pause briefly before slowly lowering your legs to the starting position.
Are you wondering how a bodybuilder, athlete, or simple fitness enthusiast gets their power, strength and posture almost perfect? This perfection is caused by muscles that are located in the posterior lower part of our body; mainly composed of the lower back, butt (glutes), back of your thigh (hamstrings) and the calves. This is known as the posterior chain muscles.
Posterior chain muscles are a very important muscle group to strengthen and are often neglected. You are not alone if your focus has been mostly on the anterior chain (mostly the muscle in front), for example, men want huge biceps and ladies are busy making efforts on having toned abs. Strengthening the posterior chain muscles can lessen some injuries occurring when the hamstrings and lower back are involved. The lower back and hamstrings are typically high-injury areas.
In the past years, the posterior chain muscle has come into the spotlight, especially people talk about physique and performance. Many athletes, bodybuilders and fitness enthusiasts realize the importance of having strong posterior chain muscles and you may notice that people nowadays are admiring a well-rounded, firm butt, sexy back and shapely legs, both in men and women. Seeing your body evolve in such ways makes you more confident and can boost your morale.
So why not boost your butt and build additional athletic strength with these 3 exercises that support the posterior chain muscles. A great way to strengthen a weak posterior chain muscle starts with a warm up that composes of 4 different exercises. Start with 1 set of each (all repetitions are somewhat dependent on the level of strength) and increasingly progress to 3 sets each time. It is important to do this prior to your workout.
Glute-ham raise is not as popular as you may notice and somehow, it is considered as one of the simplest and most relatively useful exercise for the butt and legs. The best way of doing a glute-ham raise is with the use of a bench.
How to do a Glute-Ham Raise:
Start positioning your body parallel on the bench; place the knees behind the pad for support. Slowly push your knees into the pad and bend your body up as well as your hamstrings until you reach a kneeling position. At the top of the movement, try to squeeze your glutes to hold the ending position, then slowly lower back down and repeat the motion.
This exercise can really strengthen and build your quads, the glutes and lastly your hams, which is very essential if you want your posterior chain muscle to work powerfully. Lunges are can be performed in various ways, such as the use of dumbbells. Barbells are also great and can be done by placing across your shoulders with the use of the Smith machine.
How to do lunges:
Stand with your feet, shoulder width apart, one leg forward slight, and the other leg backwards. Knees should be aligned from the top of the foot. Slowly lower your legs by getting the balance on both legs and remember not to exceed over the toes as you execute the movement. Repeat the movement on the other leg as well.
From the word itself, hyperextension movement is somewhat hyperextendeding your legs. It targets the lower back and the upper part of the gluteals or your butt.
How to do hyperextensions:
Starts by lying down across bench allowed for hyperextension exercises (this looks like a horse saddle as to compare). Slowly bend your waist and lean forward to the ground. The exertion of the movement relies from returning to your starting phase and pulls your bodyweight back up with the use of the erector spinae muscle of your back.
Do you currently neglect your posterior muscle group? What are your favorite posterior exercises? Let us know!
By Zack Zeigler
Which do you want first—the good news or the bad news? The bad news? You got it, glass-is-half-empty exerciser. Here it is: There is no magical way to speed up your metabolism. So all the mystical pills and potions that promise to ignite a lasting metabolic torch in your body won't pay off as advertised.
"Some people will say this food or that food speeds metabolism, or 'I saw this pill on Dr. Oz!' but that just won't happen," says Dr. Felicia Stoler, DCN, MS, RD, FACSM, author of The Healthy Way to Lose Weight and Feel Great. "But it's hard to quantify what speeds up metabolism when it comes to food because you're not eating that food by itself."
And while there are foods that have been shown to provide a metabolic jolt—like capsaicin in chili peppers and fiber-rich foods like brown rice and oatmeal—they only supply a small change and don't greatly impact weight loss individually.
Another common cop-out is to blame aging, as if your inability to pop and lock on the dance floor somehow correlates to your body's inability to efficiently burn calories.
"When you talk about metabolism slowing down as you age you're also talking about bone density, lean muscle mass, and voluntary activity slowing down," Dr. Stoler explains. "Those things change over time and with age. So it's not just 'I'm old!' and there's no accountability." Mr. P90X®, Tony Horton, is 55-years-old, so think about that the next time you use that excuse. If you're feeling creaky, the more you move, the better you'll feel.
Remember when we said there was good news? Here it is: There are things you can do to increase your metabolism. And the even, uh,gooder news—the things that can help you boost your metabolism aren't all that difficult to implement into your daily routine.
Use Resistance Training
A long-distance run burns plenty of calories and can give you an edge on Sir Bitey when that inevitable zombie apocalypse occurs and it's time to flee for your life. But, you'll want to add resistance training to your workout, too.
A 2012 study published in the Journal of Translation Medicine found that, compared to a traditional resistance training workout, using high-intensity interval resistance training (this is when you train with heavy weights for a short duration of time) increased their resting metabolic rate in the 24 hours following the workout.1
"People who only do cardio are training their muscles for endurance and burning calories, but they're not building muscle mass," Dr. Stoler says. "In terms of increasing your resting metabolic rate, you need more resistance, weight-bearing exercise."
Muscle burns more calories than fat, so putting on more muscle equates to a higher resting metabolic rate.
Keep in mind that you don't need to become an Olympic power lifter. Many cardio-based workouts, including INSANITY® or anything plyometric, contain a resistance aspect to them. Still, it's a good idea to get some good old-fashioned weight work into your program every now and then.
Eat, Eat, Eat
Fasting is the wrong way to go about jump-starting your metabolism. In fact, leaving your tank on empty for too many hours has an adverse effect since your body needs food to operate. According to Dr. Stoler, eating small, healthy meals more often revs up your metabolism by keeping your digestive system working.
"Having a healthy diet when you're eating more often keeps the furnace going without letting your energy levels deplete," she says. "It's like your furnace; it's better to run it at a steady rate instead of turning it off and then coming home and cranking it up."
Sleep, Sleep, Sleep
The later you stay up, the worse your diet gets. No, we're not stalking you; a two-week sleep study from the University of Pennsylvania found that night owls tended to feast on fattier foods, with men gaining more weight than women, and black people gaining more weight than white people.2 (Wait, when did science become so discriminatory?)
A smaller 2011 study revealed why sleep and weight gain might be connected. Researchers found that when you're sleep deprived your prefrontal cortex—the portion of your brain responsible for cognitive, emotional, and behavioral functions—is also sluggish. This impedes your willpower to resist fatty foods, which makes the gelatinous blob of high fructose corn syrup (HFCS) that's disguised as dessert look far more appetizing than it would have had you hit the sack at a decent hour.
Water, you lushes! Not only can dehydration trick you into thinking you're hungry and decrease your mental and physical abilities, studies have found that drinking as little as 16 ounces of water led to an increase in energy expenditure. You should be downing more water than that. How much, exactly? We're so glad you asked. Take your bodyweight and divide it in half, and then add the word "ounces" to the answer. So if you weigh 150 pounds, you'd aim for 75 ounces of agua per day.