3 Day Yoga Retreat

Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, coming in September exclusively to Beachbody On Demand.

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand  and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!

Each week builds upon the prior one, and the 21-day program kicks off with Week 1 led by Vytas Baskauskas, a trainer who already has a dedicated following in Los Angeles (and, yes you may have seen him on Survivor!). He’s been studying and practicing yoga for more than 15 years, and approaches the discipline in a functional and technical way that will help you understand not just the poses, but also why they’re important. During that first week Vytas will teach you yoga fundamentals so you can build a solid foundation for the weeks to come.

Here are some moves you’ll see in Week 1: Foundation with Vytas

Warrior II

Triangle

In Week 2 of the 3 Week Yoga Retreat, Elise picks up where Vytas leaves off, helping you expand on the poses and postures you learned in Week 1. A former dancer turned certified yoga instructor with a background in Vinyasa and Hatha yoga, she’s trained A-list celebrities and motivated countless clients to improve their lives with the practice. Elise says that with this program she “got to draw on my primary passion as a teacher, which is to awaken people to realize their full potential… both on and off the mat.”

Here are some moves you’ll see in Week 2: Expansion with Elise

Downward Dog

Upward Dog

For the final week of the 3 Week Yoga Retreat, you’ll progress with Ted McDonald. He’ll kick your practice up a notch, and you’ll begin to see improvements in both your skills and understanding of yoga. This former Elite Adventure Racer and lifelong athlete is educated in both Iyengar and Ashtanga yoga, and uses his classes to help his students improve their flexibility, strength, and focus. He’s been one of Tony Horton’s yoga teachers for years, is one of the designated yoga teachers for the Tour De France, and knows how to guide you through a practice that may also help you see greater results in higher-intensity programs.

Here are some moves you’ll see in Week 3: Progression with Ted

Twisted Triangle

Tree Pose

During the weeks you’re led by Vytas, Elise and Ted, but on the weekends, you’re in the hands of Faith Hunter. On Saturdays, it’s your time to relax and unwind, and on Sunday squeeze in a little yoga by choosing from a variety of 10-mintute yoga sessions. This Washington D.C./NYC-based instructor began studying yoga in the early 1990s and has taught at many high-profile events around the globe. She has studied Hatha, Vinyasa, Ashtanga, and Kundalini Yoga, and blends classic yogic principles, meditation, and real-world personal experiences into a passionate and free-spirited teaching style.

Here are some moves you’ll see in Weekends with Faith

Half Lord of the Fishes Pose

Easy Pose

The Classes in 3 Week Yoga Retreat

Mondays are Core. The foundation of yoga starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.

Tuesdays are Stretch. This class is aimed at helping you stretch, extend, and lengthen all the muscles in your body with a variety of poses.

Wednesdays are Balance. Challenge yourself with a series of different postures that engage the core and help you develop better balance inside and out.

Thursdays are Flow. In this class you’ll put together everything you’ve learned so far and connect it with your breathing in a nonstop “flowing” format. This is Vinyasa Flow, Beachbody-style.

Fridays are Flow to Go, a shorter, more advanced version of Thursday’s class that features a little less cueing.

Saturdays are Relax. Faith helps you unwind from your week with this relaxing class.

Sundays are Take 10. These are short, 10-minute classes that will help you wake up, wind down, or work those abs. Pick one or do all three.

Ready to get started? The 3 Week Yoga Retreat is launching soon on Beachbody On Demand with 21 classes, a Quick Start Guide, Beginner’s Basic Video, a Pose Tracker, and a Class Calendar. It’s also free for Beachbody On Demand members!Sign up for Beachbody On Demand today.

Beachbody On Demand Special

How would you like access to over 5000.00 in fitness programs for 30 days? FREE? That's right FREE. As advertised on 93.7 South Carolinas  Music radio  Beachbody is looking for over 3 million people to test out the new On Demand feature for a 30 day free trial. Available platforms are Chromecast, Amazon Prime, Roku, and Apple TV.   Using my link below will guarantee you have me as a coach along side you for that 30 days motivating you pushing you! Take advantage of this while you can and message me if you have any questions! What a great way to get your New Year started!

https://www.teambeachbody.com/signup/-/signup/club…

Gaining Mass With P90X

How to Gain Mass With P90X

Guys have a thing for mass. It’s hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like The Hulk, regardless of what their wives may think of green skin. If this sounds like you, here’s the article you’ve been looking for: customizing P90X for mass.
Even if mass is your only goal, make sure to read the subsequent articles in the series on customizing the X. The principles discussed in subsequent articles will be put to use here. To look like The Hulk, you don’t need to douse yourself in Gamma radiation, but you do need to consider science as we know it. The articles that have appeared in our last few issues all led up to the question: what is mass? (See the Related Articles section below for the last few issues on customizing the X.)
What is mass?
Because many of our Success Stories, not to mention Tony, aren’t exactly skinny, we must begin by defining mass—most of you are looking for more. Mass simply means size. As part of the word massive, we assume it means above average in size. It doesn’t, but that’s beside the point. A program targeting mass is concerned with one thing: muscle growth (from here on in referred to as hypertrophy), and a lot of it.
In a training cycle for mass, we should target hypertrophy even at the expense of other fitness goals. P90X is not a system designed for mass. It’s designed for overall fitness, which means that ultimate gains in targeted areas, like speed, strength, flexibility, and muscle growth, are compromised to provide a program that improves all of your body’s physical energy systems during one 90-day effort. We feel as though this is the preferred training system because it addresses the big picture. But if your picture is quite literally being bigger, then you’ll need to read on.
Foundation
You’ve read about the capacity for improvement throughout this series, so here’s where I tell you to do a round of P90X as it’s designed before embarking on a mass-specific program. It’s healthier, sure, but it’s more than that. Training all of your body’s energy systems until they’re running efficiently increases your body’s ability to do, well, anything. Part of anything includes looking like Lou Ferrigno. Once you’ve done a round of the X and aced your fit test, the foundation has been laid. You’re ready to start gettin’ big.
Resistance
Tony loves the word specificity. He often uses it when referring to exercise movements, but we’re going to use it to refer to the equipment you’ll need. With mass as your goal, you’d better acquire specific resistance equipment. The simplest form is weights; however, mass can also be created by using other forms of tension, like resistance bands. The bottom line is that if mass is your goal, you’ll need to have more weight available than you’ve been using. Body weight and plyometric movements can be used effectively for strength training, but strength and hypertrophy are not synonymous. To make hypertrophic gains, you’re going to need to find ways to make your body fail at a given number of repetitions. You’ll want an array of weights and bands, and some extra devices like ankle and wrist weights, or a weight vest, to add resistance to all the movements you’re doing.
The difference between size and strength
As we touched on last time, hypertrophy training simply increases the size of the muscle. Strength training increases the efficiency of the muscle. Large muscles have a greater capacity for strength. Absolute strength is the ability of the muscle to use all of its muscle cells for movement. People in sports dependent on strength-to-weight ratios target high muscular efficiency in their training, whereas those in sheer size-dependent sports will focus more on hypertrophy. Most sports are somewhat dependent on both size and strength, which are ideally improved during different cycles of training.
Periodization
The periodizational concepts that have been discussed in prior issues need to be explained here before a mass schedule is created. Remember that a standard schedule would look similar to this:
Foundation phase (Power 90 or what you did pre-X) + block 1 + transition/recovery + block 2 + transition/recovery + block 3 + recovery = peak (final fit test)The difference here is that we’re going to structure an entire training cycle based only on hypertrophy. This means we won’t be setting up a peak phase. Over a long period of time, you would want to teach your muscles how to function more efficiently. We’ll get to this at the end.
For now, we’ll just say that there is still a periodizational approach to consider. You will still adapt, gain, and plateau over time, so we’ll need a structure to keep this happening. But the structure will be dependent simply on rep schemes (the number of repetitions that you target to bring you to failure) and progressive overload. The blocks of our 90-day schedule will each target a different number of repetitions, which you’ll want to aim for to induce failure. But because we’re not changing the schedule much, and thus creating less Muscle Confusion, we won’t need such frequent recovery phases.
Progressive overload
Hypertrophy is all about creating progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps.
Recovery
The more we can focus on hypertrophy, the more muscle we’ll gain. Since we only have so much energy to expend, this means we should spend less time working on other areas. This is where you’ll see the biggest differences from the traditional P90X schedules. When you’re not training for hypertrophy, your entire focus should be on preparing your body to create more hypertrophy. Therefore, the P90X mass schedule will have a lot of active recovery and flexibility work and very little intense cardio. This means we’ll spend more time recovering during each training block and taking fewer periods focused solely on recovery.
Putting it all together
Before we get to the schedule, here are some general things to consider. The first is pacing. Instead of following the kids in the videos, target your rep scheme (and push pause when necessary). Do each set to failure (if you can add enough resistance; if not, get as close as you can), and don’t exceed your targeted number of reps. Do not, however, use the pause button simply to increase the time between exercises.
A good way to choose the resistance for each movement is to use enough so that you can only do the lower number of your targeted rep scheme. Once you can do the higher number, it’s time to increase the resistance. Do your repetitions slowly and with control. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form.
When you’re done, you’re done. You don’t need to finish an entire workout if you’re struggling. Once you lose the ability to move the weight or do the move in strict form, stop the workout. Any further training would only create more breakdown than you could recover from and increase your risk of injury.
Your diet
You won’t be burning as many calories as you would during the classic schedule of the X. If you eat the same amount, you may gain more mass, but you’ll also gain more body fat. This might or might not be acceptable, so pay attention and adjust your diet as necessary. If you want mass, then you need to eat enough for your body to put on weight. I will write more about this diet scenario in the future.

Block 1, phase 1 (Weeks 1 through 3)
Day 1: Chest, Shoulders, & Triceps
Day 2: Cardio X, Ab Ripper X
Day 3: Legs & Back
Day 4: X Stretch; Ab Ripper X or Abs/Core Plus (from P90X Plus)
Day 5: Back & Biceps
Day 6: Yoga X
Day 7: Off
Targeted number of reps: 8 to 12 (focus on 10 to 12)

Block 1, phase 2 (Weeks 4 through 6)
Day 1: Chest & Back
Day 2: Cardio X, Ab Ripper X
Day 3: Shoulders & Arms
Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
Day 5: Legs & Back
Day 6: Yoga X
Day 7: Off
Targeted number of reps: 8 to 12 (focus on 8 to 10)
Recovery Block (Week 7)
Day 1: X Stretch
Day 2: Yoga X
Day 3: Core Synergistics
Day 4: Kenpo X
Day 5: Yoga X
Day 6: X Stretch
Day 7: Off

Block 2, phase 1 (Weeks 8 and 9)
Day 1: Chest, Shoulders, & Triceps
Day 2: Cardio X, Ab Ripper X
Day 3: Legs & Back
Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
Day 5: Back & Biceps
Day 6: Yoga X
Day 7: Off
Day 8: Chest & Back
Day 9: Cardio X, Ab Riper X
Day 10: Shoulders & Arms
Day 11: X Stretch; Ab Ripper X or Abs/Core Plus
Day 12: Legs & Back
Day 13: Yoga X
Day 14: Off
Targeted number of reps: 6 to 10
Block 2, phase 2 (Weeks 10 and 11)
Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 8
Block 2, phase 3 (Week 12)
Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 6
Final note: This is an entire cycle of training based only on hypertrophy. To have an athletically efficient physique, you should do other training cycles that target different goals. Even if your only goal is hypertrophy, training these other systems properly will improve your body’s physical systems and increase your capacity for muscle growth, as well as the speed at which you can add or shed muscle and fat. So while you can tweak and reuse this basic structure over and over, it will also benefit you to get back to basics and do P90X classic from time to time. The P90X series is now available through Beachbody's On Demand feature. For just 2.99 a week you have access to over 5000.00 in proven programs.You can do a challenge pack which includes your club membership and first month of Shakeology for just an amazing 140.00. You have 30 days free to try the programs and will be billed 38.00 every 3 months and your shakeology is 129.00 which also has a 30 day bottom of the bag guarantee! No risk = no reason not to try! You can message me at metricmiller@gmail with any questions or click the SHOP NOW tab. If you place an order with me before Sept. 30th I will send you a 20.00 rebate through PAYPAL! How awesome is that! Thanks for reading all information courtesy of Team Beachbody!

Beachbody On Demand Update

Connect to Beachbody On Demand Using Roku Players, Amazon Fire TV, or Google Chromecast

July 30, 2015

Beachbody On Demand lets you take your workouts anywhere. And, now, you can use Roku® players and Roku TV models, Amazon® Fire TV, or Google® Chromecast to stream Beachbody On Demand workout programs on your television.

The Beachbody On Demand experience is easy to access on all three platforms. On each, you’ll find the Member Library that lets you access full Beachbody workout programs, including P90X, P90X3, TurboFire, Brazil Butt Lift, INSANITY, and much more. You’ll be able to browse videos by type or by trainer, anything you previously purchased will be available to view, and, starting this month, you’ll be able to enjoy exclusive content only available on Beachbody On Demand.

Here’s how to get started with the device of your choice.

Roku players and Roku TV models

1. Start by searching for Beachbody On Demand in the Roku Channel Store. Add the channel and press OK on the Roku remote to install the channel.
2. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and login to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and press the Submit button. The page will then alert you that the device has been successfully activated.
3. Once activation is successful, the Beachbody On Demand channel will automatically launch on your Roku player or Roku TV model.
4. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on current generation Roku players, Roku Streaming Stick, and Roku TV models.

Amazon Fire TV

1. Start by searching for Beachbody On Demand in the channel store. Once you’ve selected it, proceed to install the app.
2. Go to your app library and launch the Beachbody app.
3. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and login to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and then select “Activate.”
4. Go back to your Amazon Fire TV device. The Beachbody On Demand app will automatically launch.
5. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on Amazon Fire TV and Amazon Fire TV Stick.

Google Chromecast

1. Install the Chrome browser on your laptop.
2. Open Chrome and install the Google Cast extension.
3. Connect your laptop to the same Wi-Fi network as your Chromecast.
4. Login to Beachbody On Demand on your laptop and select a workout.
5. Once you’re ready to begin your workout, click the “cast” icon that appears in the upper right corner of your browser and watch the workout go from your laptop to the big screen.

Apple TV

Follow the steps below to enable streaming of Beachbody On Demand content to a TV from your Mac computer or Apple mobile device.
Step 1: Ensure that all Beachbody On Demand Streaming Requirements are met.
Step 2: Make sure the Apple TV and iOS device (iPhone, iPad, or Mac) are both connected to the same in-home wireless network.
Step 3: Enable AirPlay on the Apple TV device [Enter Settings > Verify AirPlay is active].
Step 4: Enable Airplay on the iOS device (iOS 7 operating system or higher required).
Step 5: Go to Beachbody On Demand on Team Beachbody and play the desired workout.
Step 6: Once the workout is streaming to the device, click the AirPlay button at the bottom right and select the Apple TV from list. Beachbody On Demand workouts should now be able to stream from your device to the TV.

Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.

** Regarding apps for Apple TV, Xbox, and PlayStation and other platforms, we are always working on improvements to Beachbody On Demand. Stay tuned for more info on additional platforms and features in the coming months! 

Want to try beachbody on demand for free? Just click the link below and get your 30 day free trial of over 3000.00 worth of fitness programs from the top trainers like Shaun T, Chalene Johnson, Tony Horton, Sagi Kalev, Autumn Calabrese. If after the 30 day period you decide you don't want to keep the subscription just cancel it. That's it no questions at all.  https://www.teambeachbody.com/signup/-/signup/club?referringRepId=182856

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Beachbody On Demand New Feature!

New Feature Added to Beachbody on Demand

With Beachbody on Demand you get unlimited access to stream hundreds of world-class Beachbody workout programs (valued at over $1500)—anytime, anywhere.

And now, if you’ve previously purchased the DVDs for FOCUS T25, 21 Day Fix, or 21 Day Fix EXTREME, you can stream those workouts wherever you are! You’ll also have digital access to all printed materials, such as nutrition guides, calendars, and quick start guides.

Requirements to stream FOCUS T25, 21 Day Fix, or 21 Day Fix EXTREME:

• You have previously purchased one of the above programs through Beachbody, Team Beachbody, or Amazon.
• You are currently a paid Premium Team Beachbody Club Member. Not a member? Sign up here. If you already have a free Team Beachbody account, make sure to log in to your account before signing up.

The workouts available for you to stream are based on which program kit you purchased. For example, if you bought the FOCUS T25 Base Kit, all of the ALPHA and BETA series workouts will be available in your Purchased Programs library. To gain access to the GAMMA workouts, you would need to have purchased those, either within a Deluxe Kit or as a standalone purchase.

People who buy any of the above workout programs on DVD in the future will also get streaming access to those workouts. Find out more about Beachbody on Demand here, and get instructions for streaming workouts on your TV.  As your FREE Coach I can get you started right away! Now for just 140.00 You can have your first month of Shakeology and 3 Months of on demand programs. After that pay only 38.95 quarterly for your on demand and of course your recurring Shakeology! Message me TODAY!!

Beachbody On Demand!

So what if I told you that you can have access to some of Beachbody's top programs like P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, Insanity: The Asylum Vol 1, Tony One-on-One (vol 1), and Hip Hop Abs, for just $10.00 ! Yes that's right it's not a mistype with every ‪#‎Shakeology‬Home Delivery order for just an additional $10.00 you can have access to these programs for 3 months. If your interested message me and I will get you started!