My balance was first tested in P90X with Yoga X. Standing on one leg was very difficult. My balance has been further tested and improved in P90X2 and Asylum Vol 1 and 2. When Shaun T asks you to stand on one leg and then close your eyes and you feel as if you’re on a rocking boat, Houston there is problem!
Here is a wonderful article by Jane Brody which appeared in the NY Times discussing balance and aging, a simple do-it-yourself test, and how to improve your balance!
Mr. McCredie wonders why balance is not talked about in fitness circles as often as strength training, aerobics and stretching. He learned that the sense of balance begins to degrade in one’s 20s and that it is downhill — literally and figuratively — from there unless steps are taken to preserve or restore this delicate and critically important ability to maintain equilibrium.
But while certain declines with age are unavoidable, physical therapists, physiatrists and fitness experts have repeatedly proved that much of the sense of balance can be preserved and even restored through exercises that require no special equipment or training. These exercises are as simple as standing on one foot while brushing your teeth or walking heel-to-toe with one foot directly in front of the other.
How good is your balance? Do the self-test and find out! That was a difficult test with your eyes closed. I was much more successful barefoot – going over 1:21 on my right leg and 34 seconds no my left. Wearing my cross-training shoes, I did 28secs and 24 secs on my right and left legs, respectively. That puts me in the 20-49yr old category. I’m 46yrs old so I definitely want to maintain this score!
“Remember, balance is a motor skill,” Dr. Moffat, professor of physical therapy at New York University, said in an interview. “To enhance it, you have to train your balance in the same way you would have to train your muscles for strength and your heart for aerobic capacity.”
And what else does Dr. Moffat recommend? Tai Chi! Beachbody has you covered with our program Tai Cheng which, I’m starting today with my 10yr old to help reduce his klutz-factor which he inherited from me!
I found this video on youtube which uses a scale from the RealAge website.
“Start free STANDING on hard surface with eyes open and two barefoot, lift one leg up to 45-degree angle bend in knee, THEN close eyes & HOLD this POSITION for as long as you can without falling, fidgeting, opening eyes or teetering too much. Repeat 3X or more, take average time & check chart.”
Balance Time Balance-Based RealAge
4 seconds 70 years
5 seconds 65 years
7 seconds 60 years
8 seconds 55 years
9 seconds 50 years
12 seconds 45 years
16 seconds 40 years
22 seconds 30-35 years
28 seconds 25-30 years
The 21 Day Fix outsold Focus T25 and P90X3 at launch. Team Beachbody which is the coach network (ie ME) met our sales goal for the first week of the launch in EIGHT HOURS! The program is not even available through Beachbody.com yet. What does this mean? The 21 Day Fix is now available for pre-order with shipments arriving mid-late March.
However, the 21 Day Fix challenge packs are still available with enough to last about a week. The challenge pack is an awesome deal at $140 and FREE SHIPPING because you pay just $10 for the 21 Day Fix with your purchase of one month supply of Shakeology ($130)! Why has this program resonated with so many people? I think it’s easier for folks to commit to 21 Days compared to 60days or 90 Days. I also think seeing people in the videos doing the workouts that are not already at their health and fitness goals appealed to a lot of people and made them feel like they can do it. Third, I think what most people need help with is the nutrition. One of the test group participants who lost 100lbs in 10 rounds of 21 Day Fix (less than a year) remarked that he always failed at losing weight because he wants to keep eating his food. By managing portion sizes and cutting out/back on really bad stuff like sodas, you can reach your goals. Fourth, the workouts are varied and that appeals to a lot of people. And finally, I think the program was priced very well. That made it accessible to more people.
So, if you think you’d like to get a jump start on your fitness for the summer, the time is now! Don’t be delayed and place your order quickly.
Check out my post if you want to know more about this awesome program.
I’ll be mentoring everyone through the 21 Day Fix in a private Facebook group. The first group starts 2/17! Let me know if you’re interested in that one or any of my other groups that on going.
I am here to help you achieve your health and fitness goals so USE ME!! Tell me what you need help with.
I love peanut butter. I could sit with a jar of all natural peanut butter and a spoon and eat until my heart’s content….until I read that a serving is TWO Tablespoons! And what was even worse, when I used an actual tablespoon to measure it, the HORROR I felt! My regular spoon was equivalent to 2 tablespoons! I was getting twice as many calories as I thought! And if you’re like me with a slow, aging metabolism, those extra 200-300calories/day MATTER!
One day while I was on vacation and starving, I bought a package of trail mix. YUM YUM! Doesn’t get any better for a nice, filling on the go snack. I downed the tiny little bag. Then I read the label. That bag which one would assume is 1 serving, was actually 2.5 servings!
Have you ever seen a restaurant serve you ONE SERVING of pasta? One serving of rice? NO! No wonder our idea of portion sizes are so skewed.
This article gives an additional explanation as to why our portion size is skewed. In the 1900s, plates were just over 9 inches in diameter. By 1950, they had grown to 10 inches and by 2010, they had reached 12 inches in diameter! You can read the science behind it but it turns out it’s all due to an illusion and even table cloth color matters!
So what we to do? You want to lose weight and get healthy but you don’t want to be concerned with portion sizes for each individual food? There is a solution! It’s Beachbody’s latest program, the 21 Day Fix. The containers are key which will help to reshape your notion of a portion size without reading labels!
To learn more about Beachbody’s latest trainer, Autumn Calabrese, click here.
If you’re interested in what the 21 Day Fix can do for you, drop me a message using the form below!
With my autoimmune issues and intense workouts, I certainly need to fuel my body. Whether your body is being taxed daily by health issues or you’re taxing your body daily with intense workouts, you need to pay attention to nutrition.
“Athletes in particular must be paying close attention to their diet for a number of reasons. First, they are going to have much greater fuel and energy demands than other individuals.
While the average sedentary person may not have all that many requirements for clean burning energy, the athlete requires a much greater amount. Each day you need to perform your best if you hope to make progress in your athletic efforts and you need fuel to do this.
In addition to that, athletes also have greater vitamin, minerals, and antioxidant requirements than the average person as well. You are constantly placing increased stress loads on the body and this is going to take its toll on you unless you are fueling your body as you should be.” – Nutrition for Athletes: How to Increase Your Energy, Speed and Endurance by Jennifer S. Roman
One way I meet my nutritional needs is with Shakeology. I have it every day. I will sometimes have it before a hard workout to fuel the workout while other times, I have it afterwards to help recovery after a workout! I am very excited about the new Strawberry Shakeology which is now shipping! My current go to formulation is 1/2 scoop Chocolate Shakeology, 1/2 scoop Vanilla Shakeology, 1/2 serv frozen berries, 1/2 cup So-Delicious Coconut Milk, 1-2 cups of baby spinach/baby kale/swiss chard for added antioxidants, 8 oz water —-> blend until smooth and enjoy! One of the first recipes I will try will be the Strawberry Vanilla Shakeology recipe below!
Mix Strawberry and Vanilla Shakeology flavors for a one-of-a-kind berry shake.
Strawberry Vanilla Shakeology
Strawberry Vanilla Shakeology
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
1 cup unsweetened almond milk
½ scoop Strawberry Shakeology
½ scoop Vanilla Shakeology
1 cup ice
1. Place almond milk, Shakeology, and ice in blender; cover. Blend until smooth.
I posted recently about Beachbody’s newest program, 21 Day Fix. You may have been left wondering who is Autumn Calabrese? I think this program will be a game changer for many. It will be a great jump start to better nutrition, to a better understanding of portion control, to higher level of fitness!
If you want to be notified when this becomes available, just fill out my form and put “21 Day Fix” in the comments box.
We are busy, busier than ever! Nutrition and fitness needs to be SIMPLE, so that we can get it done! No time for working out? No time for counting calories and reading labels? Problem solved! Find 30min in your day. Use these specifically portion food containers to measure your food and that’s it! Jump start your life of fitness in just 21 days!!
What is the 21 Day Fix?
21 Day Fix is THE program to help you lose up to 15 pounds in 21 days. This is Beachbody’s first program to place equal emphasis on the nutrition and fitness component. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits.
There are 7 workouts on 2 dvds which include:
Dirty 30 workout
Total Body Cardio Fix
When will the 21 Day Fix be available for purchase?
The 21 Day fix will be available for purchase on February 3, 2014 only through your Team Beachbody Coach. By ordering through your Team Beachbody Coach, you also get Plyo Fix workout FREE!
What will the price of the 21 Day Fix be at launch?
The price for this program will be $59.85 + shipping & handling. You get 7 workouts, 1 set of 7 color-coded food containers (Change My Plate Portion Control System), a nutrition g uide which includes both a Restaurant guide and vegetarian/vegan options and is not recipe-specific, and me as your coach to mentor you through the program.
A better option is the 21 Day Fix Challenge Pack!! You get all of the above plus one month supply of Shakeology. This simplifies one meal of your day and gives you dense, superfood nutrition! For the month of February, the 21 Day Fix Challenge Pack is only $140! Isn’t it time to change your eating habits?
If you’d like to read more about how the 21 Day Fix can help you, check out this blog post.
And for those wanting the ultimate in PORTABILITY, there is the Ultimate Upgrade kit to go with your 21 Day Fix Challenge Pack.
You’ll get 2 BONSU workouts to target your trouble spots:
Flat Abs Fix
Burn off the fat and get tight, flat abs with this 30-minute workout that helps tone your core and lose the muffin top.
Tone your lower body fast with this 30-minute workout designed to sculpt and define your hips, thighs, and glutes.
Plus tools to simplify your life:
Large 21 Day Fix Container
Great for work, school, or any busy lifestyle, this large container is the perfect to-go size for everyone. Use it to mix your separate 21 Day Fix containers into one convenient, perfectly portioned meal. When eating is this easy, you’ll have no problem sticking to your plan.
Burn fat and sculpt a lean body faster with our lightweight pro-grade resistance band. This band is used in several 21 Day Fix workouts to help tone your muscles and boost your metabolism.
Plus a FREE 21 Day Fix Insulated Tote Bag
Keep all your portion-controlled foods in one simple place! Take this beautiful tote bag to work, school, or play, and you’ll never miss a healthy, delicious, perfect-sized meal. It’s insulated to help your food stay fresh for hours.
"You are an amazing coach Sybil Cooper who has even stuck by a person like me. I am moving slowing through my healing process and I know that fitness will be in my future and you will be part of that. So anyone who is even thinking about this program I would say go for it... because Sybil will be there for you and give you amazing help. - Jean"
"So true and I just want to send a shout out to Sybil Cooper who is a Beachbody coach but she has helped me tremendously throughout my time on Facebook and within my group. Sybil u have the best personality in the world and are pretty much the only beach body coach who has stuck around after I didn’t use their services. Anybody looking for a beach body coach, and insanity products or shakeology please let her know!!" - Stacy.