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21.10.2014
I’ll agree: a vacation should be completely relaxing (and ours was), but I’d argue that doing absolutely nothing on vacation is a problem for most people for four reasons.
Fourth, I’ll probably take some heat for this, as I wrote in The Art of the Deload, I think that the idea of a complete deload week is a silly idea for the overwhelming majority of the population.
Now that I’ve made my case for vacation exercise, check back soon for Part 2, where I’ll talk about what we did for training in Costa Rica.
That is one thing that really took me by surprise, was how early the sun sets in the tropics! And because I hate eating out, I always ensure where I stay has a full kitchen so I can eat pretty much the exact same things (at least as far as macronutrient ratios are concerned) I normally eat.
Still, I try to move around a lot and, most important, try to make time to do my mobility drills.
At least in my experience, NEPA goes way up on vacation, even while actual gym time goes down.
We just spent a week in Nosara, Costa Rica and had an active family holiday with teenagers, surfing everyday. When I travel, I bring along my protein bars and protein powder, and I try to eat lost of fresh fruits every day!
A revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 60 days.
The secret behind the P90X system is an advanced training technique called “Muscle Confusion,” which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! This superset chest-and-back-blasting workout emphasizes two classic upper-body exercises, push-ups and pull-ups, to build strength and develop shape.
Nothing rounds out the perfect physique like a pair of well-defined arms and shoulders, and with its potent combination of pressing, curling, and fly movements, this routine will leave you feeling stronger and looking sexier. Each and every exercise in the Core Synergistics workout recruits multiple muscle groups to build and support the core (lumbar spine and trunk muscles), while at the same time conditioning your body from head to toe.
With a host of curls and pull-ups, this routine will make it fun to flex those powerful biceps. The combination and sequence of movements in this unique workout taps into not only abdominal strength, but true core strength as well. This month May I’m introducing the new POWER P90X, TOTAL BODY, 4 AMAZING PEAK, CHALLANGING WORKOUTS for all existing P90X clients, and new clients who wish to train on the edge, on this advanced level. I have achieved more in 10 sessions with Christi and the P90X program than I did in over six months at the gym. This ground breaking training system has been adopted and trusted by the most demanding users including top trainers: pro atheletes across the States NFL, NBA, MLB, NHL, UFC PHYSICAL THERAPISTS and ALL branches of the military. Alternative Lactose FREE protein supplements, for clients that are allergic to milk and there contents. 100% Soy Protein by Optimum Nutrition is economical and great-tasting protein supplement specifically formulated to meet FDA’s heart-healthy claim for soy.
100% Soy Protein powder offers a wide range of benefits and conveniences for vegetarians, those with specific food allergies and health concious individuals alike.
Soy Protein Isolate, Cocoa(Processed with Alkali), Natural and Artificial Flavors, Lecithin, Salt, Acesulfame Potassium, Sucralose. Pro-Recover post work out drink contains a blend of high glycemic (fast acting carbohydrates) and fast acting proteins in the form of hydrolysed whey and whey isolate providing a high concentration of Branched Chain Amino Acids (BCAAs) that aid muscle repair and growth. Pro-Recover post work out drink is ideal to take after most forms of exercise and sports, (weight training, track and field, power-lifting, strongman, boxing, football, rugby etc). Consume Pro-Recover immediately after a workout or any form of intense exercise to assist optimum recovery. Glucose – Glucose elevates the blood sugar levels very quickly, which causes the pancreas to release the hormone insulin. Hydrolysed Whey – The most digestible whey protein (hydrolysed), which is partially pre-digested for better absorption allowing the body to use it’s complete range of amino acids for faster absorption and recovery. Hydroylsed and Isolate – Whey are both fast acting proteins which means they are absorbed very quickly which is ideal for post workout meals.
Vitamin C (Ascorbic Acid) – One of the functions is that being a powerful natural Antioxidant.
Vitamin E (Tocopherol) ‘Toe-co-fur-ol’ – Vitamin E works best with Vitamin C and has powerful natural Antioxidant properties assisting the body to rid itself of harmful cell damaging ‘Free Radicals’ that arise from intense forms of exercise.
Pro-Mass is not to be confused with cheap weight-gain powders, this is a scientific approach to gaining lean muscle mass for those with a fast metabolism or poor appetite. Consuming six meals a day has been the standard practice when trying to add muscle mass, but for many people eating six solid meals daily can be difficult. Fibre – A carbohydrate made up from the indigestible parts of plants, which passes through our digestive system relatively unchanged. Medium Chain Triglycerides (MCT) – Medium chain triglycerides are a shorter chain than the long chain triglycerides and are fats (9 calories per gram) that are easier to digest than other fats. Now the performance athlete may also experience that same undeniable benefits that have made creatine the most universally studied and scientifically proven product in sports nutrition. Muscle Milk Light is scientifically designed for individuals who want to maximize lean muscle gains while reducing caloric intake to help with weight management or weight loss. When used with balanced, portion controlled meals, Muscle Milk Light ensures proper energy and amino acid availability. Muscle Milk is an “evolutionary” muscle formula promoting efficient fat burning, lean muscle growth and fast recovery from exercise.
Creatine Production: Patent-pending, medically proven EndoCreatineTM gives you maximum benefits of creatine loading and storage by increasing your body’s natural production of creatine.
Efficient Energy Production: Lean LipidsTM are special fats that are easily mobilized for workout energy, enhance your body’s fat metabolism and promote protein synthesis, anti-imflammatory effects and mineral retention.
Muscle Growth and Repair: EvoProTM is a complex ratio of proteins, peptides and amino acids designed to replicate the amazing benefits of mothers milk for rapid tissue growth and repair. Leading scientists “rethinking” the role of fats in increasing lean muscle growth have shown all fats are not created equal.
MCTs, the predigested “fatless fats”, are more likely burned for muscle energy and heat than stored as fat. Recent research reveals calories with engineered lipids, taken before and during workouts, promote leanness.


So while Muscle Milk may contain slightly more fat than older ultra-carb products, our Lean-Lipids are designed to help you get leaner.
Ingredients: EVOPRO(TM) Our Custom Evaluation based protein, peptide, and amino acid matrix, designed to closely reflect the nitrogen components and ratios found in human mother’s milk (Micellar Alpha and Beta Casiens and Cassienates, Whey concentrates, rich in Alpha-Lactalbumin, Whey Isolates, Whey Peptides, Purified Bovine Colostrum Extract rich in Secretory IgA and IGF-1, Glutamine Peptides, L-Taurine, Lactofemin). Please let me know what flavor you would like as there are 19 delicious flavors to choose from. It is common knowledge that in order to build muscle tissue you need to consume adequate amounts of high quality protein. Pro-Peptide is an advanced blend of bioactive fast and slow proteins (Whey protein high fraction concentrate, Hydrolysed whey, Egg white and micellar casein) that provide both anabolic and anticatabolic properties, meaning less wasted protein and better protein utilisation. Bifidus, acidophilus, yoghurt organisms, which is the healthy bacteria needed to promote an efficient digestive system, which will enable you to metabolise more nutrients. Micellar casein (milk protein) is an undenatured slow released protein, medically proven to be anti-catabolic (stopping muscle breakdown).
Whey protein high fraction concentrate is an undenatured fast released protein containing higher levels of growth factors than normal whey protein concentrates. Hydrolysed Whey is the most digestible whey protein, which is partially pre-digested for better absorption allowing the body to use it’s complete range of amino acids for faster absorption and recovery.
Whey protein is a by-product from the manufacture of cheese due to the heat-treating of milk (curds and whey). Peptide Bonded Glutamine is an amino acid that promotes a healthy gut, increases growth hormone and is the highest amino acid found in human muscle (It would be very hard to get enough glutamine in the system from food alone).
Amino acids are absorbed by molecular weight and peptide bonded amino acids are heavier than free form.
Egg White has a high level of the amino acid cysteine, which is a key amino acid in maintaining muscle mass and helps protect the liver. Super easy to digest: Our strategic use of a patented Bio-Active Polypeptide Enzyme System – Aminogen® – ensures extreme ease of digestion.
MONSTER MILK helps create a positive nitrogen balance and provides high levels of amino acids to bathe muscle fibers in an “anabolic soup” to stimulate protein synthesis and muscle growth.
The combination of these two push and pull movements will help you burn loads of calories while simultaneously attacking, strengthening, and developing multiple muscle groups. Whether you want to build muscle mass or just slim and tighten what you’ve already got, these targeted shoulder and arm exercises will get you the results you want. While the main focus of this workout lies in strengthening and developing the leg muscles (quads, hamstrings, glutes, and calves), there’s also a handful of great pull-up exercises to give your legs a quick breather while you work the upper body. With over 30 explosive jumping moves, you won’t be spending much time on the ground during this highly intense cardio routine.
Loaded with a variety of fun, unique, and challenging exercises, this routine will get you moving in all directions to maximize your P90X results. But don’t worry, ladies-by using lighter weight with the high reps, you can focus on toning and tightening these showcase arm muscles without adding the size that most guys covet. Master these 11 highly effective exercises and you will achieve vital abdominal muscle strength to benefit your overall health and physical performance.
Christi worked with me to establish my goals and then formulated the perfect workout incorporating the P90X legs and back routine. This was a very significant moment for me as I have always been anxious about gyms, never been before and thought it was not for me. Exercisers of EVERY fitness LEVEL CAN BENEFIT from this highly efficient and effective body weight training method FOR BOTH MEN AND WOMEN. FDA determined that diets with 4 servings of soy per day can reduce LDL cholesterol by upto 10%. It has been shown to raise thyroid hormone output which could be a real advantage to bodybuilders trying to shed some fat. Each serving of 100% Soy Protein provides 25 grams of lactose-free, cholesterol-free, non-GMO protein. Pro-Recover post work out drink also contains antioxidants that also help to limit muscle damage caused by intense exercise. Place 2 scoops in a shaker bottle, simply add 400 – 500ml water for the perfect post workout drink.
Insulin’s function is to regulate the blood sugar levels by removing the high sugar and Pro Recovers fast acting protein’s, these are taken out of the blood (with the sugar) and are delivered to the muscles where they are required. This means, it helps the body rid itself of harmful cell damaging ‘Free Radicals’ that arise from intense forms of exercise. It also maintains a healthy blood supply enabling the body to distribute nutrients (proteins) to the damaged muscles for fast recovery. Pro-Mass contains a proprietary blend of proteins in the form of filterated whey and undenatured micellar casein, with complex carbohydrates. Pro-Mass is an ideal solution when trying to meet the target of consuming six meals a day by simply replacing a solid meal.ContainsMaltodextrin – An easily digestible form of carbohydrate made from natural corn starch. By dramatically improving its bioavailability, CNP have “super-sized” the benefits of creatine supplementation while eliminating all of the negatives – bloating, cramp, potentially harmful by-products and physique destroying edema. This product is particularly helpful in maintaining muscle mass and reducing bodyfat when dieting and can make a real significant difference to body composition. If there has been one repeated request, it’s “Make Muscle Milk with less fat and fewer calories, but keep the same great Muscle Milk taste! With this in mind, CytoSport knows that maintaining healthy blood sugar levels is the key to responsible weight control. This results in more daily energy, less hunger cravings, and more normalized insulin levels. Metabolically favorable, natural ingredients stimulate growth and recovery in a similar manner to mother’s milk nourishing a baby. We use special enzyme engineering to make these lipids even more functional, promoting enhanced mineral retention. LEANLIPIDES(TM) Lipid complex selected for thermogenic and unique energy properties (Canola Oil, BETAPOL (TM) [Enzyme Engineered Polyunsaturated Long-Chain Vegetable Oils] MCT’s, L-Carnitine), Maltodextrin, CYTOVITE I(TM), Vitamin and Mineral premix consisting of (Vitamin A acetate, cholecalciferol, d-alpha-tocopherol acetate, ascorbic acid, folate, thiamine monohydrate, riboflavin, niacinamide, pyrodoxine HCL, cyanocobalamine, biotin, pantothenic acid, di-calcium phosphate, potassium iodide, potassium chloride, ferrous fumerate, magnesium oxide, copper gluconate, and zinc oxide), Creatine GCC, our proprietary, endogenous creatine precursur (glycocyamine, betaine anhydrous), natural flavor) Io han fruit extract (natural sweetner), stevia (natural sweetner), chromium nicotinate. At CNP we recommend that 1.5g of protein per pound of bodyweight should be consumed for those wishing to gain quality muscle. When you consider that a typical chicken breast or tin of tuna delivers approx 30 grams of protein, that would mean ’10? chicken breasts or ’10? tins of tuna a day.


Also included are probiotic organisms (friendly bacteria), which assist in protein metabolism leading to improved nitrogen retention (the perfect environment for muscle growth) and maintaining a healthier digestive system. A lot of the growth factors and the amino acid cysteine become deficient because of this process.
Cysteine (Non Essential Amino Acid) plays an important role in the production of Glutathione (“Glue-toe-thigh-own”) (a small protein), which is the body’s primary anti-oxidant, which neutralises free radicals and enhances the immune system which is important in the manufacture of muscle growth. Rapid-releasing anabolic whey, glutamine peptides and free form BCAA’s are complemented by slower, anti-catabolic caseins and other complete protein isolates. In other words I am showered and ready to role in 15 minutes if she takes 45 or even an hour.
Plyometrics, also known as jump training, has been proven to dramatically improve athletic performance. Additionally, this workout will also provide some great back definition that everyone can appreciate. You’ll also develop that highly ROCK HARD coveted 6-pack as you take Ab Ripper X to full throttle. Before I used to work out for hours in the gym but now with Christi and the P90X I have finally reached the body shape I have always dreamt of!
Each 1 can be progressed to reflect your fitness levels.Performing unique movements with varying resistence something you cant do on any other exercise machine. Heart experts generally agree that a 1% decrease in cholesterol equals a 2% drop in heart disease risk.
Not only this but also with only 2 grams or less of carbs per serving (less depending on the flavor variety), 100% Soy Protein’s low-fat, sugar-free formula is also ideal for anyone on a low-carb diet. Applying the principles of “Fast and Slow Proteins”, we have blended undenatured, filtrated whey with undenatured micellar casein, supplying 35 grams of anti-catabolic protein (micellar casein is the only protein proven to be anti-catabolic). Maltodextrin is the preferred carbohydrate used in energy foods due to its solubility, low taste profile, and quick absorption. This is because of its undenatured properties and slow release into the blood stream enabling amino acids to be on hand for the muscle to repair and grow.The blend of proteins in Pro Mass is very important, the combination of whey (Fast acting) and Micellar Casein (Slow acting) allows a steady stream of amino acids (complete protein) into the blood stream for repair and growth. Try to achieve this by consuming solid foods find it becomes a difficult and impractical task. Also in today’s fast track life style, many people turn to poor nutritional fast foods or even miss a meal. A high concentration of peptide-bonded glutamine ensures a superior absorption of this vital amino acid. This powerful combination of fast and slow proteins create an “anabolic window” that lasts for hours.
When we get up I will head to the hotel gym or even the beach, set my stop watch at 20 or 30 minutes and say this is how long I have. If your sport involves a ring, rink, field, court, or track, then this training will give you the edge. No matter what your goals, you will achieve them in dramatic fashion if you dig in and max out your reps. But without Christi P90X would not have been the same, she is inspiring, dedicated, and truly amazing! She works alongside me, always focusing on technique to make sure I get maximum benefit out of every exercise.
Seeing the changes with my body happen so quickly in my first course of sessions based on resistance training, I saved up and am now on my second! Thousands of people of all fitness levels now train on the TRX®-from professional athletes who need peak performance to everyday people who just want to feel and look their best, the TRX® delivers. It can also be used in pancake batters, hot cereals, and other baked goods to increase the protein content.
Carbohydrates are supplied in the form of our unique blend of 63% higher saccharides (complex) and 7% monosaccharides (simple). Pro-Mass can assist with increasing protein synthesis whilst reducing protein breakdown, due to it’s optimum blend of fast and slow release protein. Introducing Muscle Milk Light – Same Great Performance – Same Great Taste – 33% of the fat and 44% fewer calories than original Muscle Milk. With proper management, you don’t have to sacrifice how you feel while you change how you look.
For these reasons the introduction of protein supplementation into many diets, from the health conscious individual to the serious athlete has now become a normal but important feature. Pro-Peptide is low in fat and lactose allowing further ease of digestion, is the most advanced protein supplement on the market today and is ideal for the health conscious individual to the serious athlete. The results have been absolutely fantastic and were visible after only a couple of sessions. This time round I am fully on P90X and addicted to learning more about how P90X works my body, as fat becomes replaced with muscle. This is done to avert constant insulin fluctuatuions (leading to increased bodyfat) and to supply a continuous supply of energy without “sugar crashes” for those with a fast metabolism. It also has 25 grams of protein, which means that over 50 percent of the energy in Muscle Milk Light is from protein! Muscle Milk Light is the perfect solution to fill the gaps in your daily nutritional program.
I’ve received many comments from family and friends who have noticed the significant different in my physique. I can’t say enough how much I enjoy working with Christi and appreciate her giving every session all she has and then some, helping me with my technique to maximize the benefits.
The small amount of fat present, 4.87 grams per serving, comes in the form of unsaturated MCT’s. This is enough to make me push myself further than I thought possible as I develop the tone and definition I’ve always wanted. All my friends and family can see the difference and I am proud of the results I am achieving.



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