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Glamour Muscles, Baby!

Round 3.  Day 3.  P90X.

Shoulders and Arms.

Time to work the glamour muscles, baby!

This is hands down my favorite resistance workout in the P90X program. I love the shoulder and bicep definition I get and I think shoulders can be very sexy, so I tend to focus on mine quite a bit.

I was very sore going into today’s workout and to be honest, I almost skipped it since I’m off from work tomorrow. I figured I would just pull a double and go to bed early. Then I remembered I am going to MEET Tony Horton tomorrow and workout with him, (squeeeeeeeee!) so a TRIPLE wouldn’t be a good idea.

At 8:30pm, I dragged my sorry self downstairs to the living room and pushed play. I am so flipping happy I did, too! As soon as I started warming-up, my soreness started to disappear and I felt good. Jumping jax and arm circles were a little rough due to the chest soreness but it quickly worked itself out and I was able to get to it.

Here’s a break down of the moves you do. It works Shoulders/Biceps/Triceps and repeats for each round.

Round 1:

  1. Alternating Shoulder Presses.
  2. In & Out Bicep Curls.
  3. Two Arm Tricep Kickbacks

Round 2:

  1. Deep Swimmer’s Presses
  2. Full Supination Concentration Curls
  3. Chair Dips

Round 3:

  1. Upright Rows
  2. Static Arm Curls
  3. Flip-Grip Twist Kickbacks

Round 4:

  1. Two Angle Shoulder Flys
  2. Crouching Cohen Curls
  3. Lying Down Tricep Extensions (*Tip of the Day – don’t smash your face.)

Bonus Round:

  1. In & Out Straight Arm Flys
  2. Congdon Curls
  3. Side Tri-Rises (*Do more of 26 of these and Tony is coming to your house!)

I followed this routine up with Ab Burner from ChaLEAN Extreme instead of Ab Ripper X. As I have mentioned before, I have 2 herniated discs in my lower back and ARX tends to aggravate them. As long as I feel an abdominal burn, I’m not really picky as to which program the workout came from.

I’m actually looking forward to Yoga X tomorrow. I normally HATE doing it and would prefer to poke my eyeball out with a chopstick than do 90 minutes of this torture Tony calls yoga. However, I actually think my muscles will appreciate and it will be a good thing to do before going to the group workout tomorrow.
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Round 1.

  1. Alternating Shoulder Presses.
  2. In & Out Bicep Curls.
  3. Two Arm Tricep Kickbacks.

Round 2.

  1. Deep Swimmer’s Presses.
  2. Full Supination Concentration Curls.
  3. Chair Dips.

Round 3.

  1. Upright Rows.
  2. Static Arm Curls.
  3. Flip-Grip Twist Kickbacks.

Round 4.

  1. Two Angle Shoulder Flys.
  2. Crouching Cohen Curls.
  3. Lying Down Tricep Extensions.

Bonus Round

  1. In & Out Straight Arm Flys.
  2. Congdon Curls.
  3. Side Tri-Rises.

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Get Your Jump On

Today was Day 2 of P90X which meant I had a date with Plyometrics – “The mother” of the P90X workout program.

Now, I’ve dealt with “the mother” before back in the spring during my second round, when I decided to give classic a shot. Apparently I didn’t listen to her, because I met “the father” (Insanity) and he kicked my ass for not listening to mom and doing what I should have. Lesson learned.

Safely back in mothers arms today, I pressed play. The warm-up got my heart rate up and those lunges got me sweating. I like that there are two rounds of each set of moves. It’s gives you a chance to really “Bring It” in the second round if you are still adjusting to the moves and learning them in the first. As with every workout I have my least favorite move, in Plyo, it’s the Mary Katherine lunges. Meh!

Tony’s famous words in this workout are “You can do anything for 30 seconds” and it’s true. He also points out that one of the guys in the cast  is doing this workout on a prosthetic leg, so no excuses! Point taken. Thank you, Tony.

Overall I have no issues with this workout. Ok. I lied. I have an issue with Dom. One might say I’m jealous of how he hops around like a bunny and makes everything look pretty, effortless and easy. One day I too shall hop around all graceful like that. Until then, I will continue to be like a fish, flopping on deck after being pulled out of the water, and I’m ok with that. No. Really. I am.

Plyometrics is a very challenging workout, but coming off of 63 days of Insanity I felt like I was moving in slow motion. My other issue, was due to the slower pace, my mind had a chance to second guess itself and plant that little seed of doubt. Don’t worry….I did everything and completed the workout…it’s just going to take some readjusting and taking it all 30 seconds at a time.

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Round 3…Day 1…Fight!

Happy New Year, everyone! I can’t believe it is 2011 already.

It feels like just yesterday that I made the choice to give P90X a try…..no really….I’m so sore right now that it feels like I just started this program for the first time.

Since I started 2010 with P90X, I thought there would be no better way to celebrate my Beachbody anniversary than with another round. Being reunited with Tony Horton just seemed like the right thing to do, so I bagged the hybrid, joined a group of fellow coaches and rebooted the “90 Days to a Better You” challenge.

Today, I kicked off Round 3 of X with some Chest and Back, which is the first workout in the Classic version on the program. Let’s just say I forgot how hardcore this program is. I still don’t have a pull-up bar set up (I know. This makes me sad too.) so I used my bands to do pull-downs instead. I have definitely improved in the push-up department, although declines, diamonds, military style and the dreaded dive-bomber push-ups are still my nemesis.

I managed to truly push myself to physical failure on every move today, instead of the mental failure were I would tap out in the past. That fact alone proved to me how much I have grown, both mentally and physically in the past year. My mind would always get the best of me and I would tell myself “I can’t” or I would watch Tony do a move and say “No way, I’m not doing THAT”. Now, my mental conversation is more along the lines of “You’ve got this!” and “Ok, this might take some practice”.

The result of my new mindset? Wobbly, shaky, jello arms that make washing your hair post workout very interesting…and painful.

Today’s workout also included Ab Ripper X (ARX), which I have always struggled with due to my herniated discs. I have a hard time doing any core movements that require me to kick my arms and legs out, while balancing on my butt. I tried my best to make it through most of the DVD but I could feel the strain in my back (most likely due to lousy form) so I reverted back to the ab workout from ChaLEAN Extreme, which is effective and doesn’t aggravate my back.

I’m looking forward to this round of P90X and after 63 days of Insanity….I’m really looking forward to Plyometrics tomorrow.

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Hybrid Time: Ditching the Routine

This week started a new chapter in my fitness journey…the hybrid. For those of you that do not know what a hybrid is, it’s a mixture of different workout programs, usually a combination of strength training, cardio exercise and stretching. Some of the #insanecrew are doing a P90X/Insanity Hybrid which I posted on here. As for me, I’m doing more of a “best of” or “greatest hits” hybrid. I am basically winging it and have just set up dedicated cardio and strength days (following the same hybrid), however I decide that day what workout I’m in the mood to do. I felt like being a little more whimsical this round and enjoy myself after Insanity.


This morning I decided to try Zumba. Yes, you heard me, Zumba!  What’s Zumba? Well, Zumba is a dance fitness method based on salsa and other Latin dance moves, performed to Latin and world music beats, and choreographed to allow people of any fitness or dance experience level to enjoy a fantastic workout. Two twitter friends of mine are very into Zumba and would like for me  to attend a class with them. I however, am NOT coordinated and while I have some rhythm it is not up to Zumba class speed. So, yesterday I borrowed a Zumba DVD set from another friend and gave it go today.

I started off with the Zumba Basics DVD which basically runs through all of the moves you will do over the course of the program. They do each step in three stages increasing speed each time until you are at the speed of the actual move. Sounds great right? Maybe if you are capable of moving your feet, shaking your hips and adding “flavor” with your arms all while keeping the beat! I would do great until easy beat 3, then I would over think everything, lose the beat of the music and trip over my own two feet. It was quite a site, I truly could have ran my own comic relief show in my bedroom this morning.

After the Basics DVD I decided, what the heck, let’s see what the Zumba 20 Minute Express is all about. Surprisingly, when I don’t have time to over think, I do pretty darn good! The salsa stuff still tripped me up a little but with time, I’ll get it….I hope! Now don’t get me wrong, I’m not about to run to a gym and attend a class filled with people or anything (those poor people would all pee their pants have broken toes from me stepping on them!). I was however, pretty darn proud! Maybe this white girl can develope some rhythm and hang with her latina friend for a class one day (probably not, but hey, allow me to day dream here).

I felt a great abdominal burn while doing the routine and it was F-U-N! I am definitely looking forward to doing Zumba again and showing myself that this white girl CAN dance. Maybe I will even celebrate completing this hybrid by going to take an actual class….with other people in it…GASP!

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Here is a taste of the Basic’s DVD I did this morning:

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Final Fit Test: Revenge Is Sweet!

I did it! I completed Insanity! *cue noise makers, balloons and confetti! I barely made it through the Max month and I just completed my final Fit Test of the 63 day program. I’m a little tired and would like to drink my recovery drink so I’ll just get to it…

Here are the results:


Overall here are my improvements since the first fit test:

Switch Kicks:     +11
Power Jacks:     +14
Power Knees:    +33
Power Jumps:    +10
Globe Jumps:       +1
Suicide Jumps:  +6
Push-Up Jacks: +13
Low Plank Obliques: +7
I am so happy that I was able to complete all 63 days of this program. As some of you know, I attempted it back in April of this year and had to drop out after week one. My herniated discs just could handle it so with my tail between my legs and pride broken, I went back to do a second round of P90X and then I went on to ChaLEAN Extreme.

While I was doing ChaLEAN, my coach mentioned he was starting a second round of Insanity…with those words, my itch for revenge began to surface. I started thinking about it non stop and finally found a partner to start with a few weeks later since I couldn’t start with him.

Before I knew it we grew into the most amazing group of dedicated people. Without even trying, the #insanecrew was born. Without them, I don’t know if I would have kept going when I hit the Max month. (Don’t believe Shaun T at the end of  Pure Cardio when he says “That shits bananas yo” cause that’s a cake walk compared to Max month).

Next up is the “90 Days to a Better You” challenge which I have blogged about. If you haven’t checked it out please take a moment to now. We are starting tomorrow and would love for you to join us!

Special thanks to the #insanecrew: @tmgrant7, @perkinsmichael, @Socee808, @MrThomas619, my husband Mike who was my workout partner at home, @Melysa_S who had to go back to month 1, but is still rockin’ it and will soon taste the sweetness of revenge, @graveidea who gave me the nutrition advice I needed, when I needed it and last but not least, my coach, @Adamsfit who “lied” to us about just how hard Max month would be, but was the one responsible for lighting the fire under my ass and making me want to seek revenge, without even knowing it.

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90 Days To A Better You!

The new year is rapidly approaching and one of the first resolutions people usually make is to start exercising and eating better. Why wait until you flip the calendar to make this commitment? Why not get a jump start on your dream of losing a few pounds and inches, fitting into a smaller size or just becoming a healthier you? Why not do something to combat the “holiday 10” that so many people gain over the next few weeks?

As some of you already know, the #insanecrew is coming to the end of their Insanity journey. What’s next you ask? Well, that would be the “90 Days To A Better You” challenge! Some of us will be doing a P90X/Insanity Hybrid program (the schedule for this is at the bottom of this blog), some will be doing Power 90, and others will just commit to eating better and becoming active in some way for 90 days. I honestly don’t care if you do a Beachbody program, just commit to “90 Days To A Better You” – that’s all it takes!

Join my “like” page on Facebook and post on the daily accountability page! http://on.fb.me/i1rfoO

We will be starting on Monday, November 29th, so mark your calendars and get ready to Dig Deep and Bring It!

Here are my suggestions of what you should do before starting:

 

  1. Look over your nutrition guides. Figure out your calorie needs and also check out Michi’s Ladder on my facebook fan page. Make a list of what you need to get before we start. If you need help with this feel free to contact me. Knowing your caloric needs is important since your metabolism is like a furnace….you need fuel properly to keep the fire going
  2. Take your before photos. I know everyone HATES doing this, but you really should. You don’t have to share them with the group but you’ll want them so you can see how far you’ve come at the end of 90 days.
  3. Take your measurements. This is so important! The scale is NOT your friend, toss it out of the window. You will trade fat for muscle and only your measurements will tell the full story. Trust me!
  4. Make a list of what you want to achieve during these 90 days. Break it down to 30, 60 and 90 day goals. Put this list somewhere you can see it so you will stay focused. You may even want to make a goal board for yourself. Take a piece of poster board, cut out pictures of clothing you would like to fit into, the beach, ANYTHING that will motivate you and keep you going. It sounds corny, but it works!
  5. Pace yourself. Rome was not built in a day. If you are new to working out, listen to your body. You do not have to keep up with the people on the DVD’s or anyone in this group. You have to go at your own pace, however I want you to challenge yourself. You have to dig deep and leave your comfort zone. It won’t always be easy and there may be times when you want to quit but I need you to push through and just do your best.
  6. Stay honest. We all have off days, we all miss days and we all have busy schedules…especially with the holidays coming. It’s ok to miss a workout or have a cheat meal, just stay accountable for it! We are all here for each other and I am fulling committing to help you – I just need you to be honest and be committed to yourself!
  7. Log into WOWY. You don’t have to do a Beachbody workout to track your measurements and workouts here. If you already have a Beachbody account be sure to log your workouts in daily. You can also track your measurements and results there. If you do not already have an account, you can create one for FREE. (I can coach you if you’d like – contact me before creating an account)

If you’re ready to join us in this challenge comment below or contact me directly.

 

Don’t become a victim of the holidays and the typical 10 pound weight gain! Decide to change yourself. Commit to this 90 day challenge. Together we can Succeed.

If you are interested in trying a program, contact me.

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Here is a copy of the P90X/Insanity Hybrid schedule:

 

Weeks 1-3
Day 1 – Chest and Back + Ab RipperX (P90X)
Day 2 – Plyometric Cardio Circuit (Insanity)
Day 3 – Shoulders and Arms + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Pure Cardio (Insanity)
Day 7 – Rest or XStretch (P90X)


Week 4 – Recovery Week

Day 1 – Core Cardio and Balance (Insanity)
Day 2 – Core Synergistics (P90X)
Day 3 – Pure Cardio (Insanity)
Day 4 – XStretch (P90X)
Day 5 – Core Synergistics (P90X)
Day 6 – YogaX (P90X)
Day 7 – Rest or Xstretch (P90X)


Weeks 5-7

Day 1 – Chest, Shoulders and Triceps + Ab RipperX (P90X)
Day 2 – Max interval Plyo (Insanity)
Day 3 – Back and Biceps + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Max Cardio Conditioning (Insanity)
Day 7 – Rest or Xstretch (P90X)


Week 8 – Recovery Week (Same as week 4)


Week 9 & 11

Day 1 – Chest and Back + Ab RipperX (P90X)
Day 2 – Plyometric Cardio Circuit (Insanity)
Day 3 – Shoulders and Arms + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Pure Cardio (Insanity)
Day 7 – Rest or XStretch (P90X)


Week 10 & 12

Day 1 – Chest, Shoulders and Triceps + Ab RipperX (P90X)
Day 2 – Max interval Plyo (Insanity)
Day 3 – Back and Biceps + Ab RipperX (P90X)
Day 4 – Cardio Recovery (Insanity)
Day 5 – Legs and Back + Ab RipperX (P90X)
Day 6 – Max Cardio Conditioning (Insanity)
Day 7 – Rest or Xstretch (P90X)


Week 13 – Recovery Week ( Same as week 4 & 8 )

 

 

 

 


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Why Yes, It’s ANOTHER Fit Test!

Fit Test #4 is officially in the books, which means there are only two more weeks of this Insanity madness left! YES!!!!

Month 2 has proven to be a mental uphill battle for me. I can hack most of it physically but mentally, I look at that clock, see 60 mins and I immediately tell myself I can’t do this. I know! I know! I just blogged about how Insanity is 90% mental 10% physical. I know what I have to do, I just need to regroup and get back into my groove. Only 2 weeks to go….no time for quitting now!

Well, here are the numbers for this Fit Test…some are better, some are the same and well, some dropped…I’m only human.


Here is a link to the third Fit Test Results if you missed them.

Overall here are my improvements since the first fit test:

Switch Kicks:     +9
Power Jacks:     +12
Power Knees:    +32
Power Jumps:    +9
Globe Jumps:       +1
Suicide Jumps:  +4
Push-Up Jacks: +12
Low Plank Obliques: +6

I shot my load this time on the Power Jumps, so as usually the second half of the Fit Test suffered. Globe Jumps remain my nemesis and my number stayed the same as 2 weeks ago. I increased on all of my numbers except for Low Plank Obliques, I dropped by 2 this time but I’m ok with that as I set the bar high with those on Fit Test 2 and have struggled to match or beat that number since.

This past week I also hit the Fitness Trail, which is something I haven’t done in quite some time. I really noticed an improvement in my cardio there. I didn’t get winded at all and if it wasn’t for my bleeding toe I probably could have kept on going.

I look forward to the next 2 weeks with my #insanecrew and I really look forward to planning out a hybrid with them!

Keep digging deep, pressing play and pushing yourself to the next fitness level.
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I Can Do This! I Think?

During my long and winding journey to the new me, I’ve discovered that you not only become physically stronger, but you also become mentally stronger. As a matter of fact, you have to become mentally stronger before you can become physically stronger. If the mind is weak, it simply won’t let you reach your goals.

Most of the journey is one about choices. You have to decide what to eat everyday. You have to decide to push play, or to put on your running shoes and hit the pavement. It’s all about choice.

Everyday when you wake up, you have to face a whole day of choices. Should I eat the Poptart that is taunting me from the cabinet or have a Shakeology and start my day off right? I have an hour to spare. Should I do my workout now or watch TV, tweet or see what’s new on Facebook? All of these choices add up and in the beginning they are not easy to make. As time goes by and you fall into a groove they become easier, especially as you see results.

Every now and then, something will trip you up. In my case, it was Insanity month 2…..the Max workouts. For all of month 1 and even before I started doing Insanity, all I ever heard was how hard the Max workouts were. I had never even popped a Max workout DVD in to check it out and I was scared. I would listen to others talk about it and psych myself out before I even knew what Shaun T was going to ask of me.

Monday started month 2 of Insanity, and I faced my 1st Max workout late in the afternoon, after work. All day I read about my #insanecrew’s experience with Max Interval Circuit and how hard it was. I of course became nervous and already had it set in my head that I wouldn’t be able to finish this workout….I mean who can stand a 64min Insanity workout?!

As I stood there in my living room, nervous, the workout began and I was thrust into a new warm-up and whole new routine……man was it hard! I barely made it through some of the moves and I skipped over or modified a few but I finished. I quickly grabbed my iPod and tweeted a big FUCK YOU to Shaun T. That workout left me feeling broken. My confidence was shot, I was mad and my poor performance left me feeling disappointed in myself. I was stronger than that, wasn’t I?

I went into Day 2, Max Interval Plyo, with the same feelings. I was nervous but thankful that this workout would be shorter than the previous one. As I was doing the warm-up I felt more confident because I knew what to expect. I also reminded myself that I could do this….and if I couldn’t, I would do my absolute best and forget the rest. The workout wasn’t pretty, but I made it through and rewarded myself with a nice, cold, yummy, Results and Recovery Drink!

Today was Day 3 and I had to Dig Deep! I promised myself before leaving for work that I would not procrastinate. I would go home and start my workout right away. I would not worry about it, I would not look at the screen and say “I can’t do THAT!”, I would simply go with the flow and push myself to a new, greater level. Max Cardio Conditioning was my redemption workout! I pressed play, I dug deep and I felt great when it was over. I didn’t skip or modify anything. I kept a good pace and I kept telling myself throughout the workout “You can do this!” Don’t get me wrong, I took my breaks, but I jumped back in and finished everything out.

If there is one thing I have learned over the past year, it’s that most of the battle is mind over matter. When it comes to a program like Insanity, your mental strength will truly be tested. I believe that Insanity is 90% mental strength. You build a new confidence in yourself and realize what amazing things your body is capable of. As a side effect or reward, you gain increased cardiovascular strength, muscle tone and if you’re lucky, a nice set of abs.

I know the next few weeks are going to be a challenge, but it’s a challenge I’m up for and actually looking  forward to. I’m an amazing person, capable of amazing things and Shaun T is going to show me just how strong I can be…both mentally and physically.

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and the results are…..


Believe it or not 2 weeks of INSANITY are in the books, which means that this morning was Fit Test #2. I pushed myself really hard because I had to beat my own numbers from the first test. I was quite successful in doing that with all of the moves except for those dreaded Globe Jumps. They are hands down my least favorite along with Power Jumps….pure evil!

So, here is what you really came here to see…..The Results of Fit Test #2:

Here is a link to my First Fit Test Results if you missed them.

Overall here are my improvements:

Switch Kicks:     +5
Power Jacks:     +6
Power Knees:    +18
Power Jumps:    +4
Globe Jumps:       0
Suicide Jumps:  +2
Push-Up Jacks: +7
Low Plank Obliques: +6

I’m very pleased with my improvement in only 2 short weeks. I was a little upset during Low Plank Obliques because my arms became tired before my legs or obliques did and I could have went longer. Also Power Jumps followed by Globe Jumps are just sheer torture. I know I could do more Suicide Jumps if I wasn’t coming right off the previous two.

Here to another 2 weeks of digging deep, cause this sh*ts bananas yo!

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Experimenting with Sport Beans…


During the past week of Insanity, trying to find balance between meals and workout times has been a challenge. I’ve found that I have to wait at least 2 hours after a meal to begin my workout or I will puke. The problem with this, is that I’ve been eating every 2-2.5 hours since beginning this program, so I end up running out of energy halfway through my workout and struggle to finish.

While talking with my #insanecrew the other day my beloved coach brought up Sport Beans. I had never heard of  them before so I instantly started asking questions. I found out that there is this whole group of energy aids out there that runners like ranging from Sport Beans to some stuff called GU. Apparently you take them before a hard workout and they give you the energy that you need to make it through without a big meal…SCORE!

Of course I hunted down these beans and bought a few bags in various flavors, along with some GU to test them out and see if they actually worked.

Last night was the big night…I decided to test out the Sport Beans! I flipped over the bag, read the directions and started chomping away on them 30 mins before my workout as directed. Some of the flavors were quite icky (yes, I used the word icky) while the fruit punch and berry were actually quite good. I grabbed some water since you are supposed to hydrate while using them and started my workout.

Fast forward to the halfway point were I felt the beans sitting in my chest and I was as jittery as a junkie who took too much speed! I had TONS of energy but couldn’t hold a plank pose to save my life cause my arms were shaky and I felt sick from the sweetness of the beans.

Of course when my workout was over I told my #insanecrew about my experience and found out that I shouldn’t have followed the package directions. It seems that eating 3-4 beans as I’m waiting for the disc to load is all I should have done…..can you say oops?! (Or should I say “Thanks for the heads up tweeps!”)

Lesson of the Day: Don’t eat a whole package of Sports Beans to do an INSANITY workout unless you want to be a jitter-iffic mess for the rest of the night/day.

Today I tried them again for Pure Cardio and I only popped 2 beans as I pressed play. I had plenty of energy for the workout, didn’t feel hungry at the halfway mark and didn’t get jittery at all. (Insert the “SCORE!” I was searching for.)

By following this modified way of using them I give them a huge thumbs up and thank my coach for telling me about them. (Even if I wanted to kill him last night for not telling me this sooner to ignore the package directions.)

For those you interested in Sport Beans here is some info or you can go to their website. I also found out that they make Extreme Sport Beans with caffeine. I guess I should be grateful I didn’t chomp down a whole pack of those last night!

Sport Beans™, from the makers of Jelly Belly® beans, are specially formulated to fuel your body before, during and after exercise.

  • Simply explained, Sport Beans are Jelly Beans formulated with carbohydrates, electrolytes and vitamins B and C
  • Eat one packet with one to two cups of water about 30 minutes before exercising
  • During a long workout, eat one packet every 45 minutes
  • Eat after a workout to replenish muscles of depleted carbohydrates

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