Bowflex Select Tech Review

I had looked at the Bowflex Select Tech dumbbells for years and always wondered how good they really were. Recently my wife came across a “side deal” on Woot.com that was directly from Bowflex. It had an offer for the 52.5 lb Select Tech 552 dumbbells for less than $250.00 with free shipping! It was too good to pass on when they retail for $400.00.

The weights were delivered promptly in excellent packaging which ensured the product was in prefect condition when it arrived.  Upon opening the packs I found that each dumbbell had its own floor tray and a safety strap.

The weights themselves work terrific. The 2.5 pound increments at the lower weights make it very easy to want to increase your resistance and work a little harder. I am using these weights for my second round of P90X and they have been perfect. I have the exact weights I need and very little floor space is taken up in my living room. Better yet, the weights do not have any sharp corners so I actually can put them in the corner of the room without worrying about my kids getting hurt on them. They have been durable, reliable, and solid (and everyone wants to try them when they visit).

My set of the Bowflex Select Tech 552

That said, there are a few things that you’ll notice at first. When changing the resistance on the dumbbell, each end must be adjusted. This isn’t a BIG deal but the adjustments go in opposite directions and it doesn’t make for real fast transitions (which I need to keep up with P90X if I am not going to hit pause every minute). The other drawback is the length of the dumbbells. These are on the long side at 16.5″ each. 90% of the time it’s not an issue but if you have a movement where the weights are end-to-end it can be awkward.  Again let me point out that these are not deal breakers, and  I recommend them very highly and would purchase them again in a heartbeat!

Insanity: The Asylum Review

Insanity: The Asylum came to my door a few weeks ago. I was impressed with the fact that Asylum comes with 6 dvd’s, an agility ladder, jump rope, nutrition guide and workout calendar. It’s a 30 day program but comes with additional ways to use the program as a hybrid with P90X or Insanity. For a better look

The Positives: This is an EXTREMELY intense program. It’s very different from Insanity in that you use dumbbells or resistance bands, chin up bar, jump rope and agility ladder, and the exercises are almost all completely different from Insanity. So no recycling of a workout program I already own. The exercises are very sport specific and remind me of my days as an athlete in training. Expect the agility drills to be challenging but in a fun way. The workouts are good for people on a schedule because they range from 25 min to an hour. Each DVD is labeled with the length of each workout as well so if you need to squeeze in a workout it’s easy to find the one you need.

The Not So Positive: The only thing I am not terribly impressed with is the meal planner. It’s easy to follow and the instructions are clear but it just falls short of the meal planner that came with the Insanity program. There are fewer meal options, and the prep time on many of the dishes is more than what I have typically.

After 2 weeks, here are my initial observations/ suggestions.

1. Warm up before you push play because it’s intense right from the start. Have plenty of water before, during and after these workouts, and use the P90X Results and Recovery Formula because you will need it.  Also, eat properly because you will need the fuel to get through these workouts. Having a Shakeology about 2 hours before this workout has been working great for me.

2. Do not plan on having a chance to catch your breath or to even get many breaks between sets. Give yourself a learning curve and don’t get frustrated with the moves, they are very different and getting your body to do what you need it to will take some practice!

3. Have a good selection of weights (or a good exercise band or two) at your disposal. I have the Bowflex Select Tech’s which have worked out awesome because I have found myself switching weights often so I can maintain my proper form as I fatigue. (I found a side deal for my Select Tech’s on www.woot.com and got them 40% off with free shipping)

4. Don’t get a cheap chin up bar. I tried the Iron Gym chin up bar, it’s cheaply made and doesn’t get you away from the door frame so you are always banging your elbows and its falling apart now. If you want an over- the- door chin up bar get the P90X one. It really is the best because it has tons of hand grip positions, a higher weight capacity, and an extra rail that gets you away from the doorframe and wall.

If you are using Asylum or found this helpful, please leave a comment. If you are looking for more information or have any questions about this program or how to get started on your fitness journey please feel free to contact me gregsiesz@yahoo.com or sign up for a free membership at www.gregsiesz.com

Rev Abs Review: Phase 1

I completed the first 45 days of Rev Abs this past week and have been very pleased with the progress I have made and with the program thus far. So far, I have lost 6 pounds and am down to a new all-time adult low of 190 pounds. The definition in my abs has really started to show and the body fat around my midsection is disappearing rapidly. My diet has been solid.  After the first 14 days I have strayed a little off of the specific meals in the nutrition plan but I have been very strict on keeping my carb intake low, and consuming lots of lean protein and veggies. I have also been consistently taking my Shakeology daily, and using the P90X Results and Recovery Formula after every workout to reduce next day soreness.

I haven’t become bored or annoyed with any of the workouts which I have experienced in the past. The shorter time commitment has taken away any excuses I may have in terms of time to work out.  I am still impressed with the physical changes I have been able to make with workouts no longer than 45 minutes. I was seriously skeptical at the beginning of this but am really excited to see what challenges await in Phase 2.

In Phase 2, I plan to make a better commitment to my water intake and my hours of sleep as I believe those two things will increase my results dramatically. I’ll be posting pictures and stats from day 1-45 in the next few days and will post a Phase 2 review after day 90.

Have you been using Rev Abs? I’d love to hear your impressions of it so leave a comment!

Fat Free French Fries

Fat Free French Fries

Here’s  a nice recipe I found in Fitness Magazine that lets you have french fries and still keep your eating plan intact. If you need help with your fitness or  nutrition, visit my website and sign up for a free membership  by clicking HERE

Step 1

Slice 2 medium sweet potatoes into 1/4-inch sticks. Put sticks in a large bowl and sprinkle with salt and let sit for 20 minutes. Then transfer to paper towel to absorb the moisture.

Step 2

Return sticks to the bowl, mist with nonstick cooking spray and season with 2 Tbsp of fresh thyme leaves, pepper, (paprika and cayenne if you like) to taste.

Step 3

Spread the sticks on a wire mesh rack fitted over a baking sheet (it works without the rack too) Bake at 450 degrees for 35-45 minutes until tender.

Yields 4 servings, 58 calories/ 0g Fat per serving,

It’s a little work, but it’s a lot easier on your waistline. Enjoy!

Rev Abs Review: The First 14 Days

I purchased the Rev Abs program after hearing a Beachbody training call with Brett Hoebel and the principles behind the program. First of all, this program is not just abs. It’s strength training, cardio, and ab work. He has a great technique called abcentrics for getting you to “fire your abs” every move of every workout. I figured if this program could help me develop defined abs then it would be really amazing. Having just finished Insanity I was unsure how much I would get out of this program but after only 14 days I am already getting nice results. Here’s how the first 14 days work.

Eat Right: I used the 14 day quick start meal guide almost to the letter. This consisted of 5 meals per day specifically including protein and lots of veggies. For this part of the program fruit is almost omitted completely as well as carbohydrates.  I thought this would be much more difficult than it was. The meals are small but satisfying and every time I was hungry it was usually time for me to eat my next meal anyway. The meal plan takes some planning, just like any other meal plan, but once you learn which meals travel well it gets easier to be on the go and stay true to the schedule.  Here is what a typical day looked like (there are many options these are simply the ones I chose to use)

Meal #1 Mexican Scramble (5 egg whites scrambled, top with 3-4 tbsp salsa and ½ avocado)

Meal #2/ Snack Blues Buster Shakeology (Frozen blackberries+ blueberries, 1tbsp Low fat Blueberry yogurt, 1 scoop Greenberry Shakeology, ¾ cup water, ice to taste in blender)

Meal #3 Southwest Turkey Burger (3oz ground turkey 2tbsp salsa, serve over mixed greens cucumber and onion)

Meal #4/ Snack  4oz. Turkey lunchmeat wrapped around cucumber spears, dip in 1 Tbsp light vinaigrette dressing.

Meal #5 Grilled sirloin (4 oz.)  served over Spinach salad with tomato and onion.

The workout regime is simple. There are two phases to the program lasting 45 day each. You workout six days a week, and no workout in Phase 1 is longer than 45 minutes. I am following the workout calendar and using the first 4 workouts of the program as prescribed. The four workouts are:

Total Strength: Strength training, including pushups, lunges, squats and boxing all help you get stronger and boost your metabolism.

Fire Up Your Abs: Brett’s six pack moves, plus intervals of explosive cardio.

Power Intervals: This session alternates cardio with lower body sculpting exercises to blast fat and burn calories. This is a fast paced workout that really feels like it’s over before you know it!

Mercy Abs: 15 minutes of serious abdominal work.  Brett works your abs from 6 different angles in this workout and it gets progressively more difficult each of the three rounds.

I will post another Rev Abs blog at the end of Phase 1.

How Many Calories Should You Be Eating?

I have found that proper nutrition really does go hand in hand with exercise. It’s been said that “Abs are made in the kitchen” and I completely agree with this statement. We all have a six pack, it’s just a matter of being able to see it or not (yet).  So I wanted to share a link that I use and what I have learned about calorie consumption over the last year.

Here is where you can calculate your Basal Metabolic Rate (BMR) and your Total Metabolic Rate (TMR).

http://www.bmi-calculator.net/bmr-calculator/

Your BMR is important because it’s the amount of calories your body MUST HAVE to function normally. Its how many calories your body would burn if you never moved the entire day. In other words, the calories burned by basic bodily functions like breathing. If you do not consume this basic amount calories, your body will go into a starvation mode. Our bodies have a built in mechanism to preserve themselves when a threat of starvation is perceived. The body will store anything you do eat (as fat) and not release stores of fat easily because your body believes its “starving” and it will save its greatest source of energy (fat) until absolutely necessary. I have made this mistake in my own life and it slowed my progress when I really believed it would enhance my weight loss. So it is crucial to eat enough calories to reach your BMR every single day.

Your Total Metabolic Rate is your BMR plus all of the physical activity you do during the day. This is the amount of calories that you actually burn during the day.  This number is very important to know when you are trying to lose weight. If you eat the amount of calories of your TMR you will maintain your current weight. If you eat less than your TMR, but more than your BMR you should be setting yourself up for weight loss. For example, if you were to create a 500 calorie deficit each day, (consume 500 calories less than your TMR)you could lose a pound in 1 week (1 pound= 3500 calories).

My P90X Results and Review

After completing the Power 90 program, I maintained my weight for the next 6 months or so, primarily through clean eating. I started getting lazy about my nutrition and it eventually started catching up with me again. After gaining 10 pounds back, I made up my mind that I was no longer going to yo-yo, and actually make a lifestyle change for good.  I was going to commit to exercise and nutrition for the rest of my life not just the duration of an exercise program.

I didn’t want to just exercise either. I was ready to be challenged and to push myself to a new level. It was at this point I decided to take on P90X and the accountability of becoming an Independent Team Beachbody Coach. I knew that if I was going to be a coach I would have to walk the walk. This combination was exactly what I needed to really transform my body.

I began using the P90X supplements (Results and Recovery Drink and Protein bars) everyday as well as Shakeology and they were a terrific addition to my nutrition and training. They eliminated my soreness, increased my energy, and gave me the proper nutrients my body needed to be successful with P90X. The P90X program was very comprehensive and the nutrition plans blew my mind! For the first time ever I found a meal plan that had me eating more food (but the correct foods) than I would normally. It was great to never have that starving feeling.

It took very little time for me to start to see real physical changes from the workouts. I loved the variety and uniqueness of the exercises. Just when the program started to become “routine” the next phase came, and it was like starting from scratch all over again. The workouts have no fancy choreography, just awesome variations on push-ups, pull-ups, and dumbbell exercises that are as fun as they are effective.

4 Big things I learned from P90X:

1. EAT!! I had weeks where I would be crushing my workouts but cutting too many calories and I would not be able to lose weight. Make sure you are reaching your Basel Metabolic Rate (BMR) at a minimum. The program addresses this but I tried to go above and beyond on the calorie cutting in hopes of accelerating my weight loss, but in the end I set myself back by not eating enough.
2. Use a great chin up bar. I purchased a cheap Iron Gym chin up bar and regretted it every day. The bar did the job but because of the way it is made your elbows will bang the door frame on every single pull-up. When I start the program again I will be purchasing the P90X chin up bar because it has a second rail that moves you out away from the door frame.
3. It IS possible to completely change your body! I expected good results when I started, but never ever anticipated getting into a pant size I last wore in junior high. My results were far beyond what I thought I could achieve and, in turn, made me begin to question what other limitations had I been putting on myself in other areas of my life because I thought “it just wasn’t possible”.
4. The Results and Recovery drink is amazing. I was totally skeptical about this product that claimed to reduce or eliminate post workout soreness. So I increased my weights and repetitions in an attempt to prove the product didn’t work, but the worst I ever felt was a little tired the next day. I was never actually sore, so I could really ‘bring it’ each and every workout and accelerate my results since I wasn’t fighting though soreness.

This program is advanced, but there are variations on every exercise so people of many fitness levels can do this program.  I made a video about my P90X transformation as a visual reminder to never put limits on myself.

Power 90 Review

The first step of my fitness journey was committing to a daily exercise program. I hadn’t made it a priority to get to the gym when I had one child, so the likelihood of it happening with a second in the house was not very good. Working out at home seemed like a solution. I had been convinced home workouts were a gimmick and didn’t have much faith in the concept. I watched the Power 90 infomercial dozens of times with serious skepticism for 10 years. I always wondered if it was “for real”. My wife previously purchased the program, so I decided to give it a shot. I committed to the 90 day program and followed it to the letter and I am so glad I did.

My initial hurdle was “finding the time”. With a newborn and a 2 year old, there was not a lot of free time to work out during the day. I decided the only uninterrupted time I would have was going to be when the kids went to bed. So for the duration of the program I worked out at around 9 pm. It was not ideal, but it’s what I had to do if I was really going to make this work.
The exercise program was very easy to follow, no choreographed routines to memorize or get frustrated with, just simple effective moves that got the job done. The schedule required workouts 6 days a week alternating between cardiovascular training (Sweat 1-2), strength training (Sculpt 1-2) and core work (Ab Ripper 100). I was shocked at the great workout I got while in my own at home. Even better, it took only 35-40 minutes a day!

Changing my style of eating was probably the hardest part of the process because I had to think about what I was putting in my mouth before it went in. I had grown (literally) accustomed to eating what and when I felt like it. We stopped buying foods that would provide temptation and found meals that were easy to prepare and healthy. It also became easier when the pounds started coming off and I was rewarded for my diligence. I got results extremely fast losing 18 pounds in the first three weeks. I had quickly discovered that this program was not only completely legitimate, but also provided me with the nutritional information I needed to make the best progress possible.

When I was ready, I started using the dvd’s from the second phase of the program (Sculpt 3-4, Sweat 3-4, and Ab Ripper 200). Both routines were similar to the first set but the repetitions and length of the workouts increased, and there were enough new exercises to keep it interesting. Even if the routine got old as day 90 approached, the results I was getting kept me pushing play every day.
I continued the program for the 90 days and ended up losing a total of 28 pounds.

If you would like more information on Power 90 you can click on the Beachbody tab at the top of the page, or contact me. I’d be happy to share any information I have with you.

It Was Time For a Change

I was always a bigger person. Even when I was young my self-image was destroyed when the pants I had to buy were the “husky “size. As an adult, I was rarely weighed less than 200 pounds and the last time was over 10 years ago. I was 31, stressed, awaiting the birth of our second child, just found out I was going to be laid off, and I had three hours of commute time to think about all of it. When I got home at night I ate, played with my son, and convinced myself I was too tired to work out because I had to get up and go through the same grind the next day. I used to sit around and think how nice it would be to be in shape, but I had no motivation.

This pattern went on to the point where I no longer even looked at size 36 pants when I went shopping, I would go straight to the 38’s. Then one morning the size 38 pants I put on were snug. I stepped on the scale (which I had not done for a long time) and I was pushing 240 pounds. It was at this point that something had to give and I was hoping it wasn’t the seam in my pants the next time I bent down to pick something up. That was 44 pounds, and a year and a half ago.

In this blog I plan to share how I have lost the weight and what I have discovered along the way about weight loss, healthier living and myself.