P90X3 Week 1 Review (Results and Update) and A Look at the Nutrition Guide

Since I’ve officially completed Week 1 of the P90X3 Classic Calendar, I thought I’d provide you all with an update on my progress so far. As far as weight, I’ve lost approximately 2.5 lbs, which may not seem like a lot, but for this gal, who is lucky to lose 0.2 lbs in a week, 2.5 lbs is a freaking miracle (particularly since I started on New Year’s Eve, and let’s be honest, I indulged a little in food and beverage). I’ll keep you posted weekly as to my progress, so we can see how much of this is water weight and how much is actual real weight loss. I didn’t bother taking measurements yet, as I’ll do that at the end of the First Block, as it’ll be easier to see actual results.

Overall, I’m feeling way better. I have so much more energy and am in a better mood overall. I know this is partly due to the workouts and partly due to healthier eating on my part. After the first initial days of extreme soreness, my body is feeling more adjusted and my muscles just have that twinge of soreness that makes you know you’ve been working out hard. I actually like that feeling.

I enjoyed trying each new workout and had a blast throughout the week pushing myself to my extremes with each video. I thought the schedule was varied enough to keep it interesting and something to look forward to each day. The workouts were challenging, but not impossible. They also leave room for you to improve (particularly “The Challenge“). I can honestly say that I’m looking forward to the next couple of months and seeing my final results.

Workout Tip Jar and my Challenge Group keep me motivated and on track, so I know I’ll succeed and stick through with this program. Having my husband and these tools as accountability partners are really going to be vital to my success.

Now I have blogged about each video so far, but haven’t really talked too much about the Nutrition Guide, so I thought now may be a good time to take a peek at that…

P90X3 Nutrition Guide

The P90X3 Nutrition Guide is aptly titled “Extreme Fitness Accelerated.”  The guided is separated into four sections:

Part One: Introduction

Part Two: General Guidelines

Part Three: Three Easy Steps

Part Four: Bringing It All Together

I’m not going to get into the nitty gritty of all the details of the plan, because if you really want to know all that, you’ll need the guide. However, it does discuss the simplicity of the plan and using “intuitive eating” which involves listening to your body’s clues to make proper nutritional decisions. According to the plan, eating should be simple, varied, and flexible.

The guide provides general guidelines for water and hydration and provides a cute little “water bar” section to help you spice up your water to make it more interesting to drink. I actually like plain, old H20, so I don’t really need motivation to drink more water. It discusses when to eat and discusses organics and “vices” (caffeine, alcohol, cheat foods, etc.). For the plan, it asks you to toss the junk. If you’re going to be true to the program, you really shouldn’t be eating any junk foods. It also discusses supplements (and, of course, has a page dedicated to beachbody products and supplements – no surprise there).

The next part is calculating how much to eat. They have a very simple “nutrition quiz” to help you calculate your calories based off of your gender, your weight, your activity level outside of X3, and other modifiers (i.e. whether you want to lose, maintain, or gain weight). It sounds complicated, but it’s really simple ( you just add points for whatever answer you choose). With your final number, you are then assigned a calorie plan that ranges from 1500 to 3000. For each Plan, they provide a breakdown of three solid meals and two snacks. For each meal/snack, they further breakdown how many proteins/carbs/fat you should be eating for each. I thought this was handy as it takes away any guesswork. This part reminded me a bit of the Les Mills Combat eating plan.

The next section outlines how to measure your food and provides two ways – the micromanagement system and the way of the hand. The third section outlines what you should eat and breaks it down into carbs, fat, and protein. It’s an interesting read, particularly for those who don’t know too much about these areas. It then goes into more specific modifications for certain diets (i.e. vegan, grain free, vegetarian, etc.), which I thought would be helpful for those with special dietary needs.  They also remind you again about the importance of variety.

The next section outlines different foods that fall under carbs, proteins, and fats. They rate them from healthy to healthiest and provide you with amounts per 80 calories (using the two management systems mentioned above).

The final section outlines different meals for breakfast, lunch, dinner, and snacks. They also provide some dressing recipes and cooking techniques.

Overall, I thought the guide was fairly straightforward and easy to use. If you aren’t new to healthy eating, it has a ton of information for you that would be simple to follow and incorporate into your life. A lot of this was familiar to me as I have done several beachbody programs in the past, but it’s still nice to be reminded of the concepts and to have another plan to follow and use. I would have also liked a few more recipes for your staple meals. Nevertheless, the plan seems solid and will likely help you find success if you follow it properly. As we all know, what you fuel your body with is a huge part of your overall fitness.


Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.


P90X3 Warrior Review

Today’s P90X3 workout was The Warrior. You pretty much already know that you’re in for 30 minutes of pain when the DVD itself is called something like the Warrior. The workout itself was derived from Tony’s experiences working with the U.S. Armed Forces and is an equipment-free, total body workout that is a combination of upper- and lower-body resistance mixed in with core and cardio “fun.”

Still being sore from this week’s workouts, I was a little apprehensive about the workout and I’m sure I probably wimped out during some of the exercises (there were a lot of plank/push-ups and my arms were still feeling it from The Challenge DVD). You start off with the usual warm-up that takes about 3 minutes to get your body warm and stretched and ready to go for the brutality you’re about to incur. The first circuit that you do is a plank sphinx push-up (yeah…not starting soft here at all), followed by speed skaters (not too challenging) and down dog crunches (umm…not easy…), and ending with side lunge jump shots (reminded me a bit of Asylum). You then get a short break (thank goodness…) and proceed into the second circuit of elevator push-ups (seriously these killed my already sore muscles), double uppercut sprawls (fun!), roller boats (oddly comforting), and ending with one leg jump squats (I loved the challenge for my balance). After another short break you jump into thumbs up push ups (I was a disaster here), elbow, over the top elbow, sprawls (even more fun!), fifer scissor twists (I wasn’t looking pretty here), and warrior squat lunges (a little confusing at first). Tony then calls for a super burpee (at this point, I’m debating whether to run screaming from the room), but he does provide two modifications. The super burpee wasn’t actually as scary as it sounded, and I actually LOVED doing it. I really can’t wait to perfect my form on the super burpee, but again I have a weird love for burpees…We then do some think drills, which are basically shuffling feet with cues from Tony (arms up, arms out, set, etc.) followed by abrinomes (core exercises which are a bit easier than the earlier ones), and wrap it up with superman squats. The superman squats start off fairly simple and then get more difficult as we proceed (360 degree squat jumps! Eek…I think my husband was laughing at me at some points).

Overall, I thought the Warrior was an excellent total body workout. It was pretty fun to do, had nice variety, and worked your whole body. I also like that Tony changes intensity or challenges you during the exercises to go harder, faster, etc., which keeps you better focused and more into each movement. For each exercise, he also has a modifier and seemed to be a bit better at pointing out proper form than I have noticed in the past. Again, the workout went very quickly, but not as exhausting as T25 (in my opinion), but still intense and entertaining (and it was nice getting a few much needed breaks).

Time to add another dollar to my Workout Tip Jar! Happy exercising!


Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.


My First iPhone App – Workout Tip Jar!


Naturally, the first iPhone app I was to create melded together my two passions – fitness and programming!  Of course, I say “my” in a very liberal way – the app was primarily created by my husband, whereas I mainly observed and provided input/suggestions. So yes, technically, the app is not my, but his, creation. However, it is my first step in the app-making direction.

Why did my husband create the app and not I? First, I am not yet at a technical place where I could comfortably create an app independently. Second, the language I have been learning is JavaScript, not Objective-C, which is what Apple uses. Ergo, if I were to have attempted to create this app by myself, it would have been a disaster (or taken forever…or both…). Third, it provided me with an excellent education on app-making/programming for an experienced and highly deft programmer.

So…what exactly is the app?  It is called “Workout Tip Jar,” and that’s exactly what it is – a tip jar that you use for your workouts. I’ve seen people use tip jars in their houses in which they give themselves a tip for every day that they workout. After a certain amount of tips earned, they reward themselves with something nice (i.e. a new pair of shoes, a day at the spa, a trip to another city, etc.). The only problem with this scenario? Who has all that extra change/dollars hanging around their house such that they can accurately tip themselves for every workout done?  In the end, I’d have good intentions, but probably wouldn’t be able to track my progress accurately with a real-life tip jar.  Rather, enter the app “Workout Tip Jar,” where you no longer need your change with you at all times for every time you workout.

With Workout Tip Jar, you set your goal before you begin (i.e. “Buy a new pair of shoes), set your jar amount (i.e. 100 dollars), set your tip amount (i.e. $1.00/tip), and select your nifty jar.  From thereon, whenever you complete a workout, all you have to do is click “Add Tip” and the jar automatically adds your tip. As you continue to add to your jar and towards your goal, your jar begins to fill up. When you reach your goal, the app congratulates you for your hard work and lets you know, hey, it’s time to go reward yourself with whatever goal you set (i.e. the new shoes). Voila – you have motivation to workout, you’re tracking your progress via the jar, and you get to reward yourself without having to worry about keeping loose change around your house!








Sometimes, when you’re starting or trying to maintain a new lifestyle change, such as working out or eating right, little motivational tools, such as workout tip jar, are really essential for your success. Anything that helps, right? So if you’re wanting an easy, cheap way to motivate yourself to workout or eat healthy, check out the new app!

Happy fitness, everyone!


P90X3 CVX Review

CVX, today’s P90X3 workout was amazeballs. It’s a cardio workout that uses intervals and resistance to provide you with an exhilarating, fun, and fast butt whooping.  Tony admits at the beginning of the workout that he doesn’t like doing cardio, which is why he created this interval, resistance-based cardio workout. You need a weight to complete almost all of the exercises, and he goes over what weights/equipment his cast is going to use (which made it nice, as my husband and I could easily base our own weight from theirs). His modifier was just going to use a basketball, the male cast member was going to use a 10 lb weight, the female cast member a 5 lb weight and Tony himself was either not going to use a weight at all or use a 12 lb weight. I opted to stick with a 5 lb weight for my first time and my husband chose a 10 lb weight.

Basically, the workout consisted of 4 sets of exercises that you repeat at an accelerated/more intense rate for a second round, in which each set consisted of three different exercises.

The first set of exercises included press jacks, atlas twists, and march and reaches. The second set consisted of travelling tire twists, frog squat reaches, and arc press lunges. The third set consisted of hop overs, balance pulls, and twist and pivots. The final set consisted of side reach jumps, crescent chairs, and globe squatters.

During the second round of each set, the intensity was amped up in different ways (i.e. sometimes you had to go faster, go deeper, listen to Tony’s speed cues, etc.). The final set included a burnout instead of a second amped up round, which basically consisted of doing each of the exercises with intensity back to back with minimal breaks.

Overall, I thought the workout was fun. I’ve done a lot of different cardio videos, but this one kept me interested and challenged. You get some breaks between sets, which was a nice change from the non-stop brutality of T25, but not long enough to make you feel like you were taking it easy. I enjoyed the fact that we did the sets first so that we could go all out during the second, more intense round. In this way, it reminded me a bit of TurboFire’s HIIT workouts, where Chalene teaches you the drill, which you then repeat 2-3 times at max intensity.  I also liked that you had a weight for resistance which also kept me more engaged and focused on what I was doing (no flailing arms permitted).

By the end, I was definitely thankful the workout was over and felt that I got my butt handed to me on a silver platter. It wasn’t necessarily the most intense workout I’ve ever done, but it was a solid, hardcore workout that will keep your interest piqued and your heart rate flying. I still I think I prefer Agility X over CVX, but it provides a nice balance to the workout week. As week one inches towards its end, I’m feeling pretty good about my purchase thus far. The workouts have been fun, intense, and varied, and I can definitely see myself sticking with this workout for the full 90 days, which is one of the hardest parts of any workout (sticking with it!).


Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.


P90X3 The Challenge Review

Today’s P90X3 workout was called “The Challenge,” which pretty much sums up the workout, because it was just that – a challenge. My husband and I had peeked ahead at the workout recording sheet, so we already knew what we were in for – a whole schwack of pull-ups and push-ups.  A part of me was hesitant, but another part was super excited for the workout. I’m really looking forward to the time when I can finally do a pull-up without the pull-up assist, so the more pull-ups I do, the stronger I’ll get and the less I’ll be dependent upon this little gadget.  Trust me, when I can finally do one independently, you’ll all know!

When you start the DVD, Tony asks you to pick a number, which is the number that you’re going to try and meet for each and every exercise every time you do it.  You need to choose a number for pull-ups and another number for push-ups.  You then record your number down.  When choosing your number, it’s easy to overshoot on the repetitions you think you can do. You have to remember that you have to do the same amount of reps at the end of the workout after you’ve already destroyed and exhausted your muscles. I opted on the side of caution. I figured I’d rather choose a lower number that I can (hopefully) achieve my first time and then go up from there the next time we do the workout. For push-ups, I decided to choose a number that I wanted to do on my toes and then another number for modified push-ups (hey, I know my abilities!).  One thing I liked about picking a number is that Tony asks his cast members their numbers, so you have something to go off of (although they are in amazing shape, so if you’re like me, then your number is not likely near theirs…).

We start with a basic warm up of stretches to get our muscles ready for the destruction that is about to happen. Then, we jump right in with a set of pull-ups, followed by push-ups, which you then repeat a second time. You’re trying to challenge yourself to meet your number every single time, so it’s kind of fun to have a competition with yourself.  Next are chin-ups and military push-ups (repeat again), then close grip pull-ups and wide push-ups (repeat), and finally vaulting pull-ups and staggered push-ups (repeat). Ahh…and you think you’re done, you’ve officially eked out every ounce of energy you have on each of these lovely exercises, but, alas, you’re…not…done. There’s a burnout of course…because, you know, you haven’t worked out hard enough yet.  The burnout consists of doing one pull-up followed by 3 push-ups and repeating this sequence for the allotted amount of time (a couple of minutes, can’t remember the exact time given). Then…you smile in delirium, because you are now, in fact, done. Wahoo!

This was a crazy workout, but in an awesome way. It was intense, challenging, competitive, and fun. Not going to lie, I’m looking forward to destroying my initial numbers by the end of these 90 days… 😉


Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.


P90X3 Yoga X Review

Day 3 of the Classic Schedule in P90X3 is Yoga X. Now, I am not a big fan of stretching or yoga-type videos, such that I rarely do them.  I find them pretty boring in general. To be honest, I’ve never done an actual “yoga” workout either at the gym or in a video. The closest I’ve ever come to doing yoga is the yoga moves that often get thrown in to other workout videos. Needless to say, I wasn’t super excited about doing Y0ga X, but since I want to make this experience as authentic as possible, I decided to throw it in any way (suck it up, buttercup, right?).  On the other hand, I was feeling really sore this morning, so the thought of doing an extreme cardio or strength training video probably would have sent me screaming for the hills, so having Y0ga X land on this particular day was probably very intelligent timing on the creator’s part.

Yoga X wasn’t as boring as I thought it was going to be and it kept my interest going throughout. I’m not going to say I had an epiphany or a miraculous realization that yoga is my new favorite thing, but it was a good workout in its own right and fairly enjoyable for the style of exercise that it is. That doesn’t mean that I’m suddenly a devout yoga fan, but adding this video in once a week seems like a good idea (particularly when you’re as sore as I was).  I don’t mean to offend any yoga enthusiasts. I know yoga is an amazing workout and that some people love them, but everyone has his/her own preferences and mine, at the moment, is for more vigorous exercise. However, I definitely see the merit and benefits of yoga.

One of the hardest parts of the video for me was simply knowing what to do for each exercise. At times, Tony would just say the name of the move and leave out other cues which us non-yogis really need.  I’d find myself trying to do the move while craning my neck to make sure I was doing the move properly (or changing it when it was supposed to be changed). In general, he was pretty good at giving cues/hints, but when he left them out, I found it difficult to follow at times.  This, of course, will become easier each week as I repeat the workout, as I’ll begin to catch on to the yoga exercise names and the general flow of the video itself.

Overall, I thought there was a nice balance to the exercises throughout the video. It was neat pushing myself to see how flexible/balanced I could be and I was in awe of some of the flexibility of the cast members (seriously, you need to see Ted do some of his advanced moves!). During certain moves I’d make comments to my husband stating that I couldn’t wait until I could do this or that (i.e. touch my head to the floor; remain balanced throughout the entire move; etc.), so it definitely allows for room for improvement and I liked the idea of being able to challenge myself each time I did the workout.

Again, is Yoga X going to by my favorite video of the P90X3 series? Not likely.  Was it better than I expected? Absolutely.  Was it a good workout? Definitely.  Thus, I can’t complain. Plus, it’s probably good for me to branch out of my comfort zone. 87 more days to go!



Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.


P90X3 Agility X Review

Day 2 of the Classic P90X3 calendar involves a killer workout called Agility X, and I think I’m in love…

By now, you probably know that I prefer cardio workouts over strength, so it’s not surprising that I enjoyed Agility X. However, not all cardio workouts are created equal and I definitely have my favorites. I’d have to say, however, that this is a top contender so far.  Why did I enjoy this workout so much?  Simply put. It was fun!  Not only was it fun, but it was challenging, fast paced, and full of variety.  It wasn’t as quickly paced as Focus T25, as there were definitely breather breaks as Tony quickly explained the next exercise, so I was able to sneak in a few quick and much needed water breaks. These breaks are almost necessary, however, as each exercise really pushes you to your max. On most of the exercises, I was gasping for breath by the time the exercise was finished and having the slight break between moves allowed me to really max myself out for each exercise.

One of my slight annoyances for this workout began before we even got into it, but it’s really minor. Tony goes over what you need for the workout (towel, water, and floor tape), but he doesn’t take the few extra seconds to remind you how to put the tape on the ground. I know they went over this in the “How to Accelerate” DVD, but it would have been nice to have a quick reminder before beginning. As a result, we had to stop, throw back in the other DVD, find the spot where they explained how to place the tape, and then begin again. After we have it down, however, it won’t be an issue in the future (and perhaps the fault is on us for not prepping this when we watched it in the first place…). Plus, I realized afterwards after looking at the guidebook that it states it in there as well (so yeah…basically dumb human error on my part).

Anyhow, after that minor fiasco, we were up and rolling. The warm up was essentially the same as in the Total Synergistics DVD, which involved jogging, jumping jacks, stretches, etc. Then we got into the meat of the workout which incorporated the use of the tape in creative and interesting ways. Tony mentions the importance of placing the tape correctly and at first I was skeptical, but after completing the workout I see how important it actually is.  It keeps you focused and really challenges you to do each exercise properly. If you didn’t have the tape, I could see how you could easily make the exercises easier, thus not getting everything out of the DVD. The tape also has three x’s on it (one on each end and one in the middle), which you use for guidelines in certain exercises. The tape is 4 feet long and you place two strips from 3 to 5 shoe-lengths apart (3 shoes for beginner, 5 for advanced). Essentially every exercise uses the tape in some sort of way. There’s a great variety in exercises from lunges to jump squats to sprints to plyo push-ups. It was lots of fun and reminded me a bit of Insanity Asylum (where you use the ladder as part of your workout). I’m beginning to notice that little things like the tape or ladder tend to keep me more motivated and interested in the workouts, so even though I wasn’t expecting to, I absolutely had a blast with this workout.

Aside from having fun, this workout flew by and absolutely kicked my butt. I was a sweaty, huffing and puffing, red as a tomato mess throughout it. When we finished, I collapsed on the floor in pure gratitude, relief, and necessity. Oh and my clothes were sopping wet (gross I know), as was probably the floor (not that I was checking). Yet, I felt amazing and am seriously looking forward to doing this workout again in the future. In addition, Tony as a trainer is growing on me and I quite enjoy some of his jokes/comments throughout (that is when I can hear them over my own beating heart and heavy breathing!).  88 more days to go!  Wahoo!


Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.


P90X3 Total Synergistics Review

So today marked my official leap into the world of P90X – P90X3 to be exact, and I’m pretty content with my first toe dip into the water.  My husband and I are doing P90X3 together, which makes it nice and even more fun. Having a workout buddy (particularly one who gets your jokes and pain while working out) is a huge motivator to stick with any program, so I’m ecstatic that he’s on board.

P90X3 has four different workout calendars you can follow – Classic, Lean, Mass, and Doubles.  We opted to do the Classic version as it’s our first time doing any type of P90X workout.  The first workout in the Classic calendar is, you got it, Total Synergistics.  Basically, it’s a total body workout that makes you use multiple body parts to complete each exercise. You need a set of dumbbells and a pull-up bar to complete the workout.  Alternatively, there is a modifier who uses bands instead of the weights/bar.  They also recommend that you use a mat.

From first glance, the cast is ripped – and I mean ripped. Wowza.  You know this will be no joke.  There are two females (both strikingly fit) and a male who lost 20 lbs in the test group (also quite fit).  I didn’t catch their names, although Tony does introduce them at the beginning (I think I was just in awe of their fitness levels).  The set is stylish (my dream gym) and the quality of the video excellent.

The DVD starts with a short, basic warm up of jogging in place, jumping jacks, and stretches, then we get straight into the different exercises.  Because this DVD requires weights, there is a printable workout sheet that you are highly encouraged to use during the workout to record your reps and weights so that you can move forward throughout the program each week.  There was a nice mixture of weighted exercises (3 hop presses, glamour hammers, squat rockers, etc.), body weight exercises (push-up/side arm balances; crawly plyo push-ups, warrior squat moons, etc.), core exercises (boat plows, flip flop crunches), and bar exercises (pull knee pulls,  chin-up circle crunches). It is then followed by a short cool-down at the end. If you want an exact break down of each exercise, you can easily find that elsewhere and I won’t bore you with the details.

The trickiest part of the video, for me, was knowing what to do for each exercise.  In retrospect, I probably should have previewed the exercises before starting, as it took me a few seconds to watch them do each activity before I could dive right in. I have a feeling next time we do this video, it’ll flow more smoothly, as I’ll know what to expect (as opposed to scrunching my forehead and waiting for a demonstration). Also, I wish that Tony would have provided some suggestions for weight amounts for the weighted exercises. In Chalean Extreme, Chalene always mentions what she’s using and often mentions what the other cast members use, which helped me gauge what to pick for my own weight.  However, next time, I’ll have a better idea of what to choose based off of my own recorded weights/reps.

One thing that struck me about this workout was how flipping fast it went.  It was half over before I even realized it. I know Focus T25 goes by fast, but this literally flew by, which, to me, is something I look forward to (I like working out, but I LOVE being finished!). I’m not entirely sure why it flew by so quickly, but likely because of the variety of exercises, the pace of the video, and the fact that the exercises were somewhat complex and required lots of focus (seriously…just try doing the warrior squat moons and you’ll see what I mean).  It was challenging, but not too over-the-top (i.e. I didn’t want to quit at all, but did want to see myself improve). Many of the moves were new to me, which kept it interesting and fun. Overall, I quite enjoyed the DVD – it didn’t leave me dying and dripping in my own pool of sweat like T25, but it still gets the work done in a fun, fast-paced way. I liked that the focus was on strength, as T25 seems to be more cardio-based. The other thing I absolutely loved about this workout was the pull-ups. I still have to use the pull-up assist get-up, but I’m stoked to see myself improve throughout and can’t wait until I can start doing the pull-up combinations without the assist.

Finally, I also enjoyed getting to see Tony as a trainer. He’s charming in the video, but not too over the top. My heart still belongs with Shaun T, but I am enjoying Tony’s personality and look forward to the next 89 days!

Please remember that I am not a doctor or a nutritionist or fitness expert.   All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.