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• water
• protein
• carbs
• protein
  

5-10 meals

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Resources

• Michi’s Ladder
• Myfitnesspal
• Free Beachbody Membership
• Firefighter Fitness Initiative
• Indianapolis Fit Club

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Beachbody Programs

The Beachbody Solution










P90X

• P90X is my personal favorite. I started out with this program in 2009. I check out other programs and try other things from time to time, but I always come back to this one. It is simple and effective. Thousands of images on the internet don’t lie. If you’re looking to physically be what you have always dreamed of, this is what you’re looking for.
  
  






• P90X combines cardio, strength, and flexibility to produce the ultimate workout program. It not only works major muscle groups, but heavily stresses the use of the core through synergistic exercises, all the while keeping the heart rate up. This burns fat throughout the workout while at the same time building muscle. The increased muscle, will then in turn, increase the metabolism and stimulate more fat burn.
  
  






• It is designed in micro and macro cycles that constantly rotate, causing muscle confusion and thus preventing the body from reach plateaus. It is set over a 90 days. The best thing about it is that it is already scheduled and all you have to do is literally put in the DVD and push play. You immediately have one of the worlds most famous personal trainers in your living room, showing you each and every technique and working with you every step of the way
  
  






• P90X Video
  
  
  
  
  


• Order P90X now! Simply create a free account and order by clicking here

Power 90

• The pre-cursor to P90X. Tony Horton’s in home boot camp uses Tony’s Sectional Progression™ technique. These workouts are effective and will make you sweat in as little as 30 minutes!
  


• Power 90 Video
  
  
  
  
  
  To order Power 90, simply create a free account and order by clicking here

Insanity

• My second personal favorite. Shaun T is unrelenting yet supportive and energetic. He brings a fire that makes you want to push yourself even when exhausted. This is where we see results!
  
  

This program is broken down into three parts. Phase 1 is 4 weeks of intense high intensity training. It’s designed to get your heart pumping and sweat pouring. There are no weights or bands needed. It’s all body weight. That is followed by a “Recovery Week” of moderate activity and stretching. The last segment is 4 weeks of “Max” workouts. These are designed to take your game to another level and see what we’re really made of.






Order INSANITY now! Simply create a free account and order by clicking here

Insanity: The Asylum!

• This is for hardcore fitness freaks. It is an intense 30 day agility sports training program. The discs are accompanied by two bands and a sports agility ladder.
  


• Basically this is a step up from Insanity. It is unrelenting with little breaks. It gets your heart pumping the sweat dripping but is as much about muscle control as it is power and explosion. It will make you work and it will give you that extra push you’ve been looking for.
  
  
  
  
  
  
  
  Order Insanity: The Asylum now! Simply create a free account and order by clicking here

Shakeology workout DVD's

• This is where I start a lot of my customers. It contains a 30 minute and a 50 minute DVD. Each DVD consists of a complete, total body workout. It isn’t over the top but it does make you work. I recommend most start simply with doing the 30 minute DVD two times per week. Then maybe adding a third. Soon, replace one of the 30 minutes with the 50 minute and continually working their way up until they’re comfortable with moving onto whichever one of Beachbody’s programs is right for them. This is a great place for anyone who hasn’t exercised in awhile to get back in.
  
  
  
  
  
  
  The Shakeology videos come FREE with your Home Direct (Autoship) Shakeology order. To try a FREE Shakeology sample click here.

Turbo Fire

Chalene Extreme






Turbo Jam

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Fire Service & Fitness

Functional strength

• This is one of the greatest issues I see with health and fitness in the fire service. Everyone I speak to seems to have their “own thing”. From the hard core strength guys bench pressing 550 lbs, to the ogre’s packing on an extra 50 lbs in beef, to the body sculptors who focus on looking good to the gazelles that can run for miles and miles and miles.
  
  For the most part, no one argues with anyone who is active. It sure beats the alternative. However, when it comes to the fire service really none of those things apply. If we find ourselves in a position where we have to push 550 lbs off of our chest, then we have more to worry about than the 550 lbs on our chest. Packing on too much size can be very similar to being obese. It’s still forcing your heart to work more than its designed. As far as running, I’ve never seen a fire scene where someone had to run more than 100 feet, nevermind 3, 5 or 13 miles.
  
  In my opinion, the simple answer is to do what is applicable and practical. Functional strength is the key. To do routines that mimic the movements and there by use the muscles that we will use on the fire ground on any given day. But that’s only half of it. This should be done with an elevated heart rate for prolonged periods of time. A good example of this is HIIT (High Intensity Interval Training).
  
  HIT is full body cardio training where you alternate short, very high intensity techniques with longer, slower intervals of recovery. It is used by athletes of all levels to improve their performance. It’s now being adopted by many military and para-military organizations including the US military.
  
  Why? Because its relative. It throws away all the conventional “workout” garbage you can find in any high school weight room or local gym where people are simply doing a routine they learned from someone back in high school, or by watching God knows who, or maybe it’s a routine they picked up out of some two-bit muscle magazine. Fact is, the fire service is progressing everyday, shouldn’t we?

Accountability

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5 x 5 hybrid

• This is a workout that has become very popular among many Beachbody coaches. P90X is a functional strength program that incorporates a lot of core work.
  
  
• This hybrid is very simple. It adds in a couple of simple 5 x 5 routines of bench press and squats on “Legs & Back” days. This helps to add some size where guys want it most (chest and legs).
  
  
• A 5 x 5 routine consists of 5 sets of 5 reps. Set one is a warm up. Set two is a step up (approximately 60% of your working weight). The last three sets are your working weight. (The weight should force you to struggle to hit the last rep of the last set. If you are unable to reach this rep, lower your weight. If it is too easy, increase your weight. In addition, you may vary your bench press to include decline and incline).
  
  Example: (P90X Classic: week 1-3)
• Monday:
  • Chest & Back
  • Ab Ripper X
• Tuesday:
  • Plyometrics
• Wednesday:
  • Shoulders & Arms
  • Ab Ripper X
• Thursday:
  • Yoga X
• Friday:
  • Legs & Back (60% of reps)
  • Ab Ripper X
  • 5 X 5 Bench press
  • 5 x 5 Squat
• Saturday:
  • Kenpo X
• Sunday:
  • Stretch X
  
  
  
  

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About Me

Introduction

• I am a full time career firefighter in the Indianapolis area. I am a devoted husband, loving father and a passionate Beachbody Coach who has dedicated his life to health and fitness.
  
  
• In January of 2009 I underwent a post fossa craniectomy (brain surgery) to relieve pressure in the skull and damage to the cerebellum due to a Arnold Chiari Malformation. Thus began the long road to getting back into shape for duty.
  
  
• P90X and Beachbody changed my life…literally. Originally I had hoped to lose “a few pounds” (20) and get back on duty quickly. Two years later, I’ve lost over 40 lbs and I’m in the best shape I’ve been in 20 years!
  
  
• Michele and I offer FREE coaching through Beachbody. We can help you get the results you want, no matter what your goals. Click here for more info.

What is Chiari?
I’m often asked, “What is a Chiari Malformation”. Here are some answers directly from the Mayo Clinic:

• Chiari malformation (kee-AHR-ee mal-for-MAY-shun) is a condition in which brain tissue protrudes into your spinal canal. It occurs when part of your skull is abnormally small or misshapen, pressing on your brain and forcing it downward. Chiari malformation is uncommon, but improved imaging tests have led to more frequent diagnoses.
  
  
• The adult form, called Chiari malformation type I, develops as the skull and brain are growing. As a result, signs and symptoms may not occur until late childhood or adulthood. The most common pediatric form, called Chiari malformation type II, is present at birth (congenital).
  
  
• Treatment of Chiari malformation depends on the form, severity and associated symptoms. Regular monitoring, medications and surgery are treatment options. In some cases, no treatment is needed
  
  
• Symptoms:
  
  In Chiari malformation type I, signs and symptoms usually appear during late childhood or adulthood. Chiari II malformation is usually noted by ultrasound during pregnancy or at birth or early infancy. Although these types are less serious than the more rare pediatric forms, types III and IV, signs and symptoms still can be life disrupting.
  
  Chiari malformation type I
  Headaches, often severe, are the classic symptom of Chiari malformation. They're typically precipitated with sudden coughing, sneezing or straining. People with Chiari malformation type I can also experience:
  
  
• Neck pain (running down the shoulders at times)
  
• Unsteady gait (problems with balance)
  
• Poor hand coordination (fine motor skills)
  
• Numbness and tingling of the hands and feet
  
• Dizziness
  
• Difficulty swallowing (sometimes accompanied by gagging, choking and vomiting)
  
• Vision problems (blurred or double vision)
  
• Slurred speech
  
  Less often, people with Chiari malformation may experience:
  
• Ringing or buzzing in the ears (tinnitus)
  
• Poor bladder control
  
• Chest pain, in a band-like pattern around the chest
  
• Curvature of the spine (scoliosis) related to spinal cord impairment
  
• Abnormal breathing — specifically, sleep apnea, characterized by periods of breathing cessation during sleep
  
  
• Information reprinted from http://www.mayoclinic.com/health/chiari-malformation/DS00839

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Chiari Resources

• www.asap.org
• www.conquerchiari.org
• www.chiariinstitute.com
• http://www.mayfieldclinic.com/MC_bios/Bio_Tew.htm

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