Tony Horton on Recovery Week between rounds of P90X

"The aim of a recovery week is to heal muscular microtrauma and get your body ready for more intense exercise. The more intense the program you’ve completed, the more intense your recovery week can be. This is an example of a recovery week for P90X only. You should take a recovery week, or two or three, at the completion of every exercise program cycle.

Monday: 30 minutes of easy aerobic work followed by X Stretch
Tuesday: Yoga X
Wednesday: Cardio X
Thursday: Core Synergistics
Friday: 30 minutes of easy aerobic work followed by X Stretch
Saturday: Yoga X
Sunday: Off"

INSANITY - COMPLETE!!!

I am a week late in posting this, but I finished the Insanity workout! I am very happy with myself, this was a tough challenge and I did it!
My weight didn't drop a whole lot, but my fitness has really improved and I am down a belt loop and a shirt size since September 1. More importantly, I feel better about myself and that has translated to more success in other areas of my life such as my personal relationships and my demeanor at work.
My Fit Test results are almost shocking, because of my gains as well as the fact that I beat the athletes in the video in a number of the exercise! Here are my results:
Fit Test 1 (Day 1) Fit Test 5 (Day 63)
Switch kicks 54 Switch kicks 128 Increase of 137% (video 110 reps)
Power jacks 43 Power jacks 61 Increase of 42% (video 65 reps)
Power knees 85 Power knees Increase of 47% (video 125 reps)
Power jumps 30 Power jumps 68 Increase of 127% (video 50 reps)
Globe jumps 8 Globe jumps 11 Increase of 38% (video 11 reps)
Suicide jumps 9 Suicide jumps 17 Increase of 89% (video 25 reps)
Push-up jacks 14 Push-up jacks 23 Increase of 64% (video 42 reps)
Low Plank Oblique 40 Low Plank Oblique 64 Increase of 60% (video 70 reps)

I took this week off to let my muscles and joints really recover. I found that the last week or two were tough for recovering from the previous day's workout, so I have to remember that I am not a professional athlete and I am not in my 20's anymore.

Lessons that I have learned from doing these extreme video exercises:
1. Follow the form that they show in the video - this will lessen the chance of injury. I found a few times I hurt myself because I was not following the correct form, either because of fatigue or simply not doing it correctly.
2. Listen to your body - I have also injured myself by pushing past my body's limits to try and match what the young people in the video are doing, mostly in terms of pace. I have to do MY best, not THEIR best.
3. Modify, modify, modify - If you have limitations due to past injuries (for example), modify the exercise to fit what you are able to do. It is better to do some form of the exercise than not do it at all.
4. Abs are made in the kitchen, not the gym - This is a lesson that I know in my brain, but my heart and stomach don't always listen! This is the hardest part of my challenge with weight loss: I love food and I need to remember that every little decision on what I eat or drink adds up over time, even though they seem insignificant in the moment. Making smart choices throughout the day will add up to better results in the end, just as poor decisions or procrastination ("I'll eat better tomorrow") lead to poor results.

I look forward to continuing Insanity this week coming; as the title of this blog says, I am on my journey back to fitness and this leg of the trip was a success!

Insanity - The Last Week!

Wow! I can't believe it is week 9 already (4 weeks phase 1, 1 week of recovery exercises, 4 weeks of phase 2). This has been quite an experience to actually complete the Insanity workout. I tried a couple times before but didn't end up finishing because of injury or other commitments getting in the way.
My fitness has improved a lot and I look at my fit test results and it is hard to believe how much my numbers have improved in just 2 months. My most recent fit test was really good, I beat the people on the video in 5 of the 8 exercises!
I have been thinking about what to do next: Insanity again, or try something else? I think I can handle another round of Insanity and maybe I will get another program for Christmas!
I will post my improved results after I do my final fit test.

Insanity - Phase 2

I am finished the first week of Insanity Phase 2. After 6 weeks, I have to say that I am amazed how resilient my body is, to improve so much in such a short period of time. My results in the bi-weekly fit tests have increased from about 25% to almost double depending on the exercise. I am doing moves that I know I would not have been able to do, if I had started with them and I am completing the MAX workouts which are that much harder than the phase 1 workouts.

Being on the second half of this routine, I am looking forward to completing the Insanity and maybe even applying to get the T-shirt! What next after this? Another round or do I try another series? Decisions, decisions!

Insanity - 1 month in

It's been 30 days since I started Insanity. I got on the scale after one month of this routine and I must say I was disappointed to have only lost 4 pounds. I know that this is only one measure of progress but the awareness of the number is still ingrained enough to make it hurt.

On the bright side, I know that my fitness has improved a lot in the past 4 and a half weeks. This morning I completed all four sets of Level 1 drills whereas I struggled to complete 2 sets during my first exercise that had them as part of the routine.

I feel better and my spinal problems have gone away. I had been expecting to have to go to the chiropractor a few weeks ago, but exercising and especially strengthening my core has resolved the issue. I still need to be careful of my back but the overal health benefits of exercising are starting to reveal themselves.

What this is telling me is my snacks during the day, although not as bad as they could be (no Tim Hortons or McDonalds) I can do better. More vegetables and fewer granola bars!

Insanity - Week 3, still!

Just an update, today I did Pure Cardio with a bonus Cardio Abs, following the schedule. This was the first day that Cardio Abs is added to the first routine and I was surprised by my ability to do the second workout since I think my abs need a lot of work. I know that they do, but I was still impressed a bit with my performance. I am looking forward to hitting the scale at the end of the month to see what progress I have made in that area. I know that weight is just a number and what is important is how I feel and my fitness level, but it is another way I can gauge my progress.

Insanity - Week 3

This week started off well and then I had a setback: my lower back went out of alignment, causing me to take 2 days off. My backhas been problematic for about 5 years, with trips to the chiropractor now and again just to be able to move. I hope I will be able to press play tomorrow morning, my back feels better.

The lesson that I have learned from this experience over the past five years is to get back on the horse and realize that my body does, in fact, have limitations. I am eating better and feeling better (other than acute lower back pain!).

Insanity - Week 2

I keep meaning to post more often, but life is pretty busy! I am happy to say that this week is easier than last week and I am noticing a little difference in how my clothes fit already!

I celebrated my rest day on Sunday by going on a hike with the family at Glen Haffy Conservation Area. It was a beautiful day and we had a lot of fun.

That is what life is about, isn't it? Enjoying the good times and getting through the hard times.

Here is a prayer that is on a big sign at the start of the trails at Glen Haffy:

"Prayer of The Woods

I am the heart of your hearth on the cold winter nights, the friendly shade screening you from the summer sun, and my fruits are refreshing draughts quenching your thirst as you journey on. I am the beam that holds your house, the board of your table, the bed on which you lie, and the timber of your boat. I am the handle of your hoe, the door of your homestead, the wood of your cradle, and the shell of your coffin. I am the bread of kindness and the flower of beauty. Ye who pass by, listen to my prayer: harm me not.

This inspirational label has been used in forest reserves of Portugal for over 1,000 years."

INSANITY 2: THE ELECTRIC BOOGALOO

Okay, so it has been over a year since I posted on this blog. It turns out that the "cold" or "allergies" that I couldn't shake last summer was, in fact, double pneumonia. Yes, I had pneumonia in both lungs in numerous places. I ended up having to take heavy duty drugs and a week off from work to recuperate. Since then, I have had numerous lower back issues and I have gotten to know my chiropractor fairly well. Luckily, I have had few back problems lately, now it's my inner calf muscles going into spasm whenever I run more than a few kilometres. What this is telling me is I need to shape up or I might just ship out!

I am not at my peak weight but I am so close it scares me. Time to take action (finally!)!

Yesterday, I started Insanity with the Fit Test. Remarkably, I was able to match or slightly improve my initial results from the first time I started Insanity. That surprised me, but maybe since this time I had a mark to match or beat I was able to aim for that target. Anyway, I felt completely exhausted afterward so I know I did my best.

Today was Plyo Cardio Circuit. This is tough too, and I have to say I had to take breaks during the second set of exercises. There's something about doing 3 sets of push-ups and other ab moves while still in plank for about 3 minutes at a time -- after already working hard for 20+ minutes.

It sounds like I have a lot of negative things to say, but I do feel great - completely wiped out - but great!

More to follow!

INSANITY Day 25 - Cardio Recovery

So it has been almost a week since I did the Insanity workout. This past weekend was insanity with 5, yes 5, birthday parties, the street party on our street, and a dance recital to attend. My favourite was the dance recital. My daughter is so graceful, I am so proud of her! I think I have finally shaken off the cold that lingered for a few weeks, only to discover that I probably have allergies. I am still coughing, sometimes phlegm but usually not. Getting older is fun! I am learning about all sorts of wonderful changes like developing allergies! Anyway, I did the Cardio Recovery workout today. I forgot how much of a quad wokout it is, just about all the moves involve squats or lunges, pulses or balancing. I broke a sweat although not the typical Insanity sweat, but my quads are still humming!

INSANITY Day 24 - Plyo Cardio Circuit

Did this the day after Day 23 (duh! except I have had to take breaks during Insanity due to life details). It feels good to workout two days in a row, I can feel the gristle start to come off and feel some muscles. Long way to go, but feeling good!

INSANITY Day 23 - Cardio Power & Resistance

Back on the wagon, albeit after a few days rest. I can't shake this cold and it is affecting my sleep and energy levels. Lately I haven't been able to answer the alarm clock and get up for the workout, I need the rest! Anyway, it feels good to get back at it. I kept up with the video, only had to take a break during the last circuit, but I finished strong!

INSANITY Day 22 - Pure Cardio and Cardio Abs

Still trying to shake this cold, couldn't workout for the past couple of days while trying to recuperate since I felt so bad on Friday. Had to stop of a bit after a couple minutes of warmup to cough up some junk out of my lungs. I think I am over-tired from all that I am doing in life. Anyway, this was a good workout, I had to stop a couple times near the end as I was maxing out on my exertion. Cardio Abs was tough (as usual). It's not hard to tell I haven't done this routine for a few weeks! Here's hoping tomorrow will be better.

INSANITY Day 21 - Core Cardio and Balance

This is my first Insanity workout for over 2 weeks. I was out of town for 8 days and I have been sick (again!) since I got back. While I didn't formally work out during that time, there were two days when my family and I did a lot of hiking, so I figure there was at least some exertion. I also thought I got rid of the cold, but seemed like it was lying in wait until I got back in Toronto to really sock it to me. I have a dry hacking cough and sometimes feel like I can't breathe. I figured working out this morning would get my juices going to I could cough up this frog in my throat. It kind of worked, but I still hacked my way through the day at work. I only did the Recovery Week workout today (first time, it was pretty good) because I didn't think I could do the workout with the abs routine added at the end. I will try that tomorrow!

Day 20 - Plyo Cardio Circuit

It has been 5 days since my last workout. I have been fighting this cold that has been sending me into coughing fits so I haven't been able to exercise. Even today I was clearing out cobwebs in my lungs as I exerted myself. Good workout though, it feels good to sweat again!

INSANITY Day 19 Cardio Power & Resistance

Hi all, I know it has been a few days since my last post but I have been battling a tough cold since Wednesday night so today was the first day that I felt up to the workout. Even so, today was the first time in this round of Insanity that I could not finish the workout. I had to stop about halfway through to recover, I was feeling nauseated and not in a good way! I ended up finishing after a few minute break, but at a lot lower intensity level. Worse still, I tweaked my right elbow (and also wrist and trap muscle) while doing moving push-ups (that thing where you do a push-up, move to the right while still in the same position and then do another push-up, then move left and do the same move). I hope this doesn't affect my return to my regular routine tomorrow!

Today is Victoria Day, so I have the day off from work, but honestly I haven't really had a vacation for a very long time and I could really use a break. Now to find out where the fireworks will be set off and then find a good place to watch them!

INSANITY Day 18 - Cardio Recovery

Low impact workout but tough on the quads! Lots of slow moves to really feel the burn.

INSANITY Day 17 - Pure Cardio and Cardio Abs

This two-workout thing is tough! The Pure Cardio workout is all jumping and moving and pushups. Then add almost 20 minutes of ab work afterwards! Whew! It's good though, I am feeling stronger as the days go by and the more workouts I do.

INSANITY Day 16 - Plyo Cardio Circuit

Catching up on the last couple days of posts, busy weekend with my youngest son's birthday and Mother's Day! This routine was good, I know I am making progrss because I feel better (read: not as exhausted) compared to earlier times doing this workout. Still pushing hard but getting better results and not completely done at the end.

INSANITY Day 15 - Second Fit Test

It's hard to believe it has been two weeks already, but then again life has been so busy that sometimes it feels much longer. Today was my second fit test, another try to max out my reps on 8 exercises. I improved on all my original results, which makes me feel good. Like the first time, I pushed hard and because of two weeks of Insanity, I achieved better results.
Switch Jacks: 52 to 62, 10 more (19% gain)
Power Jacks: 43 to 51, 8 more (19% to gain)
Power Knees: 72 to 89, 17 more (24% gain)
Power Jumps: 28 to 39, 11 more (39% gain)
Globe Jumps: 7 to 10, 3 more (43% gain) Suicide Jumps: 7 to 12, 5 more (71% gain)
Push-up Jacks: 13 to 21, 8 more (62% gain)
Low Plank Oblique: 18 to 24, 6 more (33% gain)

Overall, I am quite pleased with the increases in my capacity, especially the suicide jumps and push-up jacks. This inspires me to keep going and try to improve even more!