Cardio | Beachbody Coach at Pledge To Stay Fit

Day 17| Insanity Challenge | Pure Cardio With Cardio Abs

Pure Cardio with Cardio Abs back to back on Day 17 is no joke. This is only the second time I’ve had to enconter this set up in the Insanity Schedule but there are more to come in my near future. I’m almost done with the 3rd week on Month 1 and I can almost see the finish line…of month 1. The workouts are starting to get a little repetitive to me. But I have been doing Insanity off and on since 2009 so that maybe why. I have rarely done the month 2 workouts so when it’s time I’m sure I’ll welcome the change.

Day 17 Pure Cardio With Cardio Abs

It took me a little longer to push play today. I started the workout about 20 minutes after I normally do. I was trying to finish my day 16 post so it took me longer to get in the right mindset to push play. For me whether I feel like working out or not all I need to do is push play and get it started and everything else falls into place. No one ever said “I regretted that workout”. As far as the workout, it was a good one. I’m seeing progress each time I do this Pure Cardio. One day maybe I’ll be able to go as long as some of the cast. Even though most of them take many breaks, including Shaun T. If you find yourself taking breaks don’t worry about it. That’s the reality of this high intensity workout. Doing Pure cardio with Cardio Abs back to back will have you drenched in sweat so have a towel handy. I did these back to back again with no break in between. Even though I was spent I didn’t want to have to come back to it so I got it done right away. Tomorrow is the Cardio Recovery day and me and the rest of my Challenge group are welcoming it with open arms. Everyone has been pushing themselves hard this week and a break from intense cardio, even for one day, is going to be very appreciated.

Day 17 Insanity Tip – Have fun with your INSANITY Wall Calendar and check off each day as you go along. It’s a fun way to chart your progress and keep you motivated.

Day 17 Pure Cardio With Cardio Abs Nutrition

With today’s nutrition I mixed things up a tiny bit. I switched around the order of my snack and lunch. I have been drinking Shakeology as my first snack everyday since probably November. I changed it just to see how I feel. I’m just trying to change things up a bit to keep my body guessing, don’t want it to get to complacent. I don’t really think it’s a big deal, but I read somewhere to switch things up so I’m going to give it a whirl. It’s just something I’m going to try for a week or two. Since I switched my Shakeology to my lunch I had the Insanity Meal Plan Proatmeal for my first snack of the day. For dinner I went with some fresh tilapia with brown rice and a cup of green beans. I finished day 17 with a total of 1955 calories and my macro-nutrients at 45-34-21. Stay Tuned.

Day 17 Nutrition

Insanity Nutrition Day 17 — Click to enlarge

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Day 10 | Insanity Challenge | Plyometric Cardio Circuit

by Rob Humphrey

It’s here, Day 10! I’m officially 1/6 th of the way through the Insanity Challenge. What better workout to reach this on than Plyometric Cardio Circuit. Now I know that’s a small milestone, but if I keep meeting my small goals, they will one day equal a large one. Every day that I have worked out since starting this Insanity Challenge I have had no problem pushing play. Nothing has stood in the way of my dedication or determination or commitment. I know the day will come but I’m pushing through and know I’ll have the will power to keep going. I’m proud to have made it this far and look forward to the next 10 days to meet my next goal. I shared the image below in my Insanity Challenge group today, it really was something I and everyone needed to read.

Day 10 Plyometric Cardio Circuit

Day 10 proved to be harder than I thought it should have been. This is my 5th day in a row of Insanity workouts and it may be catching up to me. In the normal Insanity Calendar the most consecutive cardio days without a recovery workout or rest day is 3. I’m off schedule because of the shoulder issue I had the last week. So I have been pushing hard since Saturday (Today is Wednesday). Even though I pushed hard and had a great workout, I felt a bit run down compared to the other days. Maybe it’s just because I pushed harder, but it was definitely a different feeling today. So needless to say I’m really looking forward to tomorrow’s Cardio Recovery workout.

I weighed in today at 183.8 which is down from 185.2. It’s funny because in the four times I have weighed in those are the only two numbers that come up. I’m questioning my scale now lol. I weigh in again on Friday Day 12 so we’ll see if the scale can show me a different number altogether.

Day 10 Plyometric Cardio Circuit Nutrition

My day 10 nutrition is still pretty good. I will start sharing the amount of Fiber and Sugar I consume per day. I changed my daily targets for Fiber to 30 and the Sugar to 50 per day. The changes are not reflected in my nutrition image below but will be starting tomorrow. Today I went with the Egg Sandwich for lunch and the Chicken and Rice for dinner from the Elite Nutrition Guide. Raising my daily calorie intake has been great. I never had the feeling of being hungry but I was a bit sluggish every once in a while. But since raising the amount to 1950 I have felt more energized during the rest of the day. I finished today with 1959 calories at a ratio of 44-37-19. Stay Tuned!

Day 10 Nutrition

Insanity Nutrition Day 10 — Click to enlarge

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Day 2 | Insanity Challenge | Plyometric Cardio Circuit

by Rob Humphrey

Shew! Day 2 is in the books. Not sure how anyone goes through 60 days like this. If you ever see anyone who has the Insanity T-Shirt that says “I earned it” let me tell you what, they did!

Day 2 Plyometric Circuit

Feeling good after yesterday’s Fit Test I was ready for today’s workout and I wanted to crush it. That was until my body said “slow down soldier”. I went through the Insanity warm up with hardly any breaks which was the closest I’ve ever come to doing it completely with no breaks. However once I started the actual workout I started to get a slight cramp in my side. It wasn’t real bad just a PITA. And I had a slight interruption as my father stopped by for a visit in the middle of the workout. Once he realized I was working out he made his visit short and was gone with in five minutes which was a good thing to let that nasty cramp subside a little bit. It seemed as soon I pressed play I was feeling that cramp again, UGH! I pushed myself through and ended up needing a few more breaks than normal but I’m still a sweaty mess. I’d still rate today’s workout as a good one but I can already tell this will be a monumental 60 days for my health and fitness!

Day 2 Plyometric Circuit Nutrition

Today’s nutrition went rather well. I was trying to decide if I wanted to up my calories today being I have a Softball game tonight. In the end I decided to keep my calories where they were since yesterday’s workout was only 25 minutes. Nutrition was pretty good today. I have my settings in My Fitness Pal set at a ratio of 50-30-20 so today I went over on carbs but still met my goal of staying in between 50-30-20 and 40-40-20. It’s so easy to go over on carbs but I try to keep to complex carbs as much as possible. They have a much higher value to the body than a simple carb would. You can learn more about carbs here. I also tried another recipe from the Elite Nutrition Guide called the Dinner Omelet (pictured). I have never made an omelet for myself so I wasn’t to sure how this was going to turn out. I checked out YouTube real quick to see how to make and omelet and I was on my way. It actually turned out pretty good and stayed together. Tasted good too. The best part is once I enter a Elite nutrition recipe into My Fitness Pal I save it as a meal and can go back to it with one click for the next time. Can’t wait until I have all the recipes I like loaded. It will make planning my meals a breeze. The nutrition facts for this meal are below.

Insanity Nutrition for Day 2 — Click to enlarge

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Here We Go! | My Fitness Journey

by Rob Humphrey

Fresh back from vacation with a whole new mind set and ready to rock this thing better than I have ever done. I have lost more than 37 pounds with Shakeology, P90X and Insanity but never really got my body fat down where I wanted it. I know where I went wrong..the diet! The diet is 70% of your overall results and I know and understand this. When doing my workouts I was eating “clean” but still didn’t take the nutrition as serious as I should have. So this time through I will be nailing the diet. I have a diet already laid out for me to follow each and every day already broken up into the macronutrient percentages I want to hit. And of course I can adjust it as I go. I’m excited to get started.

After vacation I have added even more weight and I’m sad to say I’m back to 200 pounds. I feel like crap, look like crap and just not happy. Most of all I’m pissed at myself for letting myself go after getting good results. This is my motivation to get back on the horse. This will be my journal of my fitness journey to get back into shape and a goal of getting in the best shape of my life and more importantly my body fat %ed under 15 which is the lowest I have ever achieved.

This week is my unofficial start week. I’m going to begin with a Shakeology 3 day cleanse to jump start my journey. Monday – Wednesday this week wil be the 3 day cleanse and Thursday and Friday will be my scheduled workouts. I’ll be taking the weekend off and kicking it into high gear next week where Monday will be my official Day 1.

My Starting Stats and Numbers:
Weight – 200 lbs
Waist – 38.5″
Hips – 39.5″
Chest – 40″
L. Bicep – 13.25″
R. Bicep – 13.5″
L. Leg – 23″
R. Leg – 23.5″
L. Calf – 14.25″
R. Calf – 14.5″

BMI – 27.9
Body Fat – 24% – 24.48 % Used this Calculator

Monday – Shakeology Cleanse Day 1 – Day 1 of my Shakeology cleanse went rather well. I did add a little more fruit to the plan so I didn’t feel like I was starving. I hate that feeling. Went to bed feeling good and woke up hungry so I think I’ll match what I did today for tomorrow in terms of fruit.
Tuesday – Shakeology Cleanse Day 2 – Day 2 in the books. Today was a little more intense knowing I had one more day. Mainly because I’m anxious to get my workouts started and I still have one more day.
Wednesday – Shakeology Cleanse Day 3 – Today I had to add even more fruit due to getting hungry. I added a couple oranges to the mix and they were the best oranges ever! It’s funny how food tastes when you’re hungry. Excited to see my results, I already feel so much better.
Shakeology 3 Day Cleanse Results – Dropped 8.6 pounds in 3 days…BOOM!
Thursday – Insanity/X2 Ab Ripper – I have to say that I’m not very happy with myself after today’s workout. Not long ago and Insanity workout would have proved hard but not almost undoable like today felt. And on top of that I could barely keep up with the X2 Ab Ripper where not long ago I could do every rep. I’m completely ashamed I let myself get this bad again. To be honest I’m pissed off! I don’t want to but I’m probably going to restructure my cardio days until I can up my intensity. I’ll take the weekend to decide how I want to go.
Friday – LMP Pump and Burn – Really love this workout, I went for low weight to day to see where my body is at and I’m glad I did. Big burn today. Woot woot.

Week In Review:
I had an amazing week. I started it out with the 3 Day Shakeology Cleanse and dropped more than 8 pounds. Now before you get all antsy I’m sure most of it was water weight. I went from drinking nothing but soda to drinking 3 liters of water per day! Either way it was a good start for me. The rest of the week I kept to my diet really well and only ate out once. We had a friend celebrating their birthday at Chili’s (my favorite) but I pushed away the chips and queso and soda for grilled chicken, steamed veggies and water. I didn’t want to go but was proud of myself be able to stick to my plan. This was not the last time I’d be tested during the week. Friday is our weekly family outing to Chick Fil A (my favorite) and all I had was a fruit cup. It was difficult but like I said I’m pretty determined this time through to nail the diet better than I ever had. I didn’t have to much in the way of workouts this week but next week I will be going at it 5 days per week. After all was said and done at the end of wekk 1 I’m at 190.1 pounds, which is a weight loss of just about 10 pounds in my first week. I’m eating about 2,000 calories per day so don’t think I’m starving myself. Most of this weight came the first few days with the Shakeology Cleanse. Even with the 10 pounds I dropped I only lost about 1/2 % body fat. My body fat goal is 1% per week. So in terms of weight I’m happy but in body fat I missed my goal. I most likely lost a lot of water weight. This next week will be a better gauge of how my diet is when I don’t have the cleanse the first few days. Either way I’m off to a good start!

Starting Numbers	After Week 1
Weight – 200 lbs BMI – 27.9 Body Fat – 24.48%	Weight – 190.1 lbs BMI – 26.5 Body Fat – 24.01%

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Max Cardio Conditioning Review | Insanity Workout Review

by Rob Humphrey

DVD workout Drum roll, please! You’re finally here – at the last workout in the 60-day Insanity challenge. Max Cardio Conditioning is the name of this last chapter, and it will undoubtedly remind you what makes Insanity the most revered, respected workout program the industry has seen in a while!

MAX Cardio Conditioning Workout Review and Walk-through

Max Cardio Conditioning is a 48-minute, intense cardio workout with absolutely no water breaks during the main workout – in fact, no breaks at all. Of course, you can break if you absolutely have to, but you can also look out for the section in the middle when Shaun T lowers the intensity just a bit so you can recover.

Your Max Cardio Conditioning warm up will last about 9 minutes, consisting of a total of three sets. The first two are four minutes each, and the last set is just over a minute, so imagine how hard you need to go to complete the exercises in set three! You’ll have the usual jogs, jumping jacks, switch kicks, sprints and Heisman moves throughout the sets, with the first two sets having identical routines and the third having a slight variation. When you’re done, take your 30-second water break, because it’s the last one you’ll be seeing in a while!

Expect to go nonstop during the main workout of Max Cardio Conditioning. For 30 minutes, you’ll literally feel the burn in every move you do – you’ll wonder the heck you’re putting yourself through so much torture! But it will be worth it in the end. The jabs, squats, football runs, kicks, planks and push up jacks will all pay off when you finally get to the end of the Insanity road.

What you can look forward to right in the middle of the main workout are the ‘recovery exercises.’ These are performed at a slightly lower pace, allowing you to recover a bit before hitting the home stretch with higher intensity.

If you’ve made it this far, you may as well finish. Your last water break in Max Cardio Conditioning will be followed by a full stretching routine that lasts for 4 minutes. Make sure you do those stretches to the fullest, because they’ll make the difference between sore useless muscles in a couple of days, and muscles that will actually have some use to you after!

Return to the Insanity Workout Review Page.

Yours In Success,

Rob Humphrey

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