Good girl!

Very early in my Marine Corps career, I was taught that if you are caught in a near ambush (meaning the enemy is very close in a sneak attack), then you turn towards them, firing your weapon, and assault through. I’ve been out of the Corps for awhile now, but this training technique became a natural reaction without me even thinking about it just recently. Here is the scenario…a few days ago, after doing a Turbo Fire ab routine, I decided to go for a jog in my neighborhood to burn some extra calories. About a mile or so into the run, out of the blue, a full grown female pit bull comes charging at me with a vicious snarl. With a split-second decision, I had to figure out if running from this “near ambush” was in my best interest. As I instantly assessed the situation, I realized that there was nowhere to go, and since she was so close, running away wasn’t an option. Heck, I had already run over a mile anyway. Besides, my mother taught me at an early age not to run from a fight. 🙂

So I did what seem to come naturally, I turned towards her, point my finger (the only weapon I had with me) and in my best Sgt Love command voice yelled “NO!!!! Get back over there!” And to my surprise and relief, she listened. As she tucked her tail between her legs, it gave me a little more confidence. Heck I even motioned towards her, which made her run back to her yard and on her porch. With an even more confident command voice I said, “Now sit and stay!” And guess what she did it… “Good girl!” Then I slowly moved away and continued my expedition. Obviously my little pit bull friend was a well trained dog, and I’ve been around dogs most of my life so I don’t have a fear of them. But this little incident just goes to prove how much safer it is to workout in your own home. The only attack dog I have in my living room is my wife’s 300 pound Chihuahua, Eight Ball. Now Eight Ball really isn’t 300 pounds, but he walks around with the attitude that he is, and we just don’t have the heart to tell him that he’s not the big dog on the block. Even on a good day, he wouldn’t break the 7 pound barrier. The worst that has ever happen to me in my living room was a lick-attack from him while I’m doing superman-bananas.

Running and other outside training is a great way to stay fit, but sometimes staying in your living room, pressing the play button, and doing a Turbo Fire, P90X, or Insanity, is much safer. Then, the only dog you have to worry about is your own.

The Beachbody Challenge

Have you transformed your body with a Beachbody® fitness program? Or are you about to start one? Then you could win cash and prizes with The Beachbody Challenge*. Commit to get fit now, achieve your desired results, and come back to submit your story anytime after August 1, 2011. We’ll send you a FREE wristband just for making your commitment, and a FREE T-shirt when you submit your results. Plus, you could win daily, monthly, quarterly, and grand prizes . . . up to $100,000!

Want to win daily $500 cash prizes?
Starting August 1, 2011, new rules take effect in the WOWY® Supergym Sweepstakes. The $500 daily prizes will be awarded only to those who’ve committed to get fit and/or submitted their results in The Beachbody Challenge. Just commit to get fit with your favorite Beachbody® program and you’ll be eligible to win $500 every day, just for logging your workouts in WOWY. And, we’ll send you a FREE Beachbody wristband!

Don’t forget to submit your results after August 1st!

*Not only will you continue to be eligible to win $500 a day, but your story can also win you $1,000 cash, free trips, even up to $100,000!

Use these Team Beachbody® tools designed to help you reach your goals:
Log your workouts in WOWY for a chance to win daily cash prizes.

  • Connect with people like you on the Message Boards.
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Commit to get fit!

What is the best time to exercise?

As a certified personal trainer and Independent Beachbody Coach, one of the questions clients ask me regularly is “When is the best time (of the day) to exercise?” Many times this question is asked in relationship to timing their meals, and/or maximizing their weight loss or fat-burning goals. My own personal preference is to get my cardio workout done first thing in the morning. This comes from years of being in the Marine Corps and getting up before sunrise for a good long session of PT. And although I have been off of active duty since 1999, I still have the habit of getting a good cardio routine in at the break of day. Over the years, this was further encouraged by some of the fitness myths out there that state doing a fasted cardio (cardio on an empty stomach) would accelerate the fat-burning process. When it comes to my resistance training, I prefer late afternoons and evenings since I feel much stronger during those times of day.

Let’s talk about how this question relates to the timing of meals, and more particular, the fasted cardio myth. A recent study published in the International Journal of Sports Nutrition Exercise and Metabolism (21:48-54, 2011), may have proven that the concept of fasted cardio is a misconception. In the study “They compared the effect on oxygen consumption (VO2) and substrate utilization, estimated by the respiratory-exchange ratio (RER), in 8 healthy young men who performed the same moderate-intensity training session (36 min of cardiovascular training on treadmill at 65% maximum heart rate) in the morning in 2 tests in random sequence: FST test (fasting condition) without any food intake or FED test (feeding condition) after breakfast. In both cases, the same total amount and quality of food was assumed in the 24 hr after the training session. The breakfast, per se, increased both VO2 and RER significantly (4.21 vs. 3.74 and 0.96 vs. 0.84, respectively). Twelve hours after the training session, VO2 was still higher in the FED test, whereas RER was significantly lower in the FED test, indicating greater lipid utilization. The difference was still significant 24 hr after exercise.” What does this mean? The conclusion was “…that when moderate endurance exercise is done to lose body fat, fasting before exercise DOES NOT enhance lipid utilization; rather, physical activity after a light meal is advisable.”

Another factor to consider is the busy lives we lead. Between work, family, and social events scheduling your workouts is a must for successfully reaching your fitness goals. So the bottom-line, and my answer to the often asked question of “when should I exercise?” is simple…the best time to exercise is whenever YOU CAN DO IT. So put it in your daily plan and stick with it.

Beachbody Workouts: Change your life for the better

What workouts are available? Who can use what workouts? Just give 3 examples of people and the workouts they can use. What results have others had with the workouts? What workouts have you done and which ones are you intending on using?