X8 will now offer 5 Boot Classes per week. (3 evening classes, 1 weekday morning and weekend morning class.) and includes the following:
1. Individual Body Composition, Self Evaluation & Goal Analysis
2. Customized Fitness and Diet Plan:
Fitness test to determine your level, track your progress and help you reach your goals.
-  Online access to weight tracker, calorie calculator, and personal fat loss plan.
3. Diet/ Nutrition:
A major factor in achieving your goal is knowing how many calories you can eat based on physical activity level, metabolisms and the types of food.   You can live a healthy a fit lifestyle without major scarifies if you understand how your body works.  We have teamed up with several diet programs and nutritional experts to give a variety of options based on your preferences and schedule.
4. Supplements & other Fitness Products:
X8 has teamed up with Elements and their launch of the first ever complete line of vitamins and supplements to developed to increase energy booster, fuel your body and help support fat loss.  In addition check out the latest fitness products and active wear to keep you in shape and feeling great.
5. Workouts, Local Activities & Sports:
When you’re not doing the X8 Boot Camp there are hundreds of activities to participate in Miami.   Our website offers a directory of activities, sports, running events, fitness classes and new, innovative, & effective workouts. You will find your passion for living a healthy a fit and active lifestyle. Receive discounts and promotions at local fitness and sport facilities.
6. X8 Network:
Features the top fitness experts and enthusiastic that will share their experiences, motivate and provide you with the latest information on fitness, health, nutrition, supplements, diets, recipes, and workouts to improve your overall well being.   Our network also includes members just like you, living in your area,  with similar interests, that realize the importance and benefits of living a  healthy and fit lifestyle. No matter what your goal, X8 will help you achieve any goal no matter if your looking to build muscle, lose weight, tone, gain energy, increase strength while enjoying a fun workout that will get you looking and feeling your personal best.   You will get inspired from their stories, obtain great advice, tips and share your experiences with an eXceptional group!
7.  X8 official T-shirt “AreYouX?”

X8’s South Beach Boot Camp is an innovative high energy training session designed to take your fitness to the next level in an eXciting and fun environment. Our boot camp is open to men and women of all fitness levels and is designed to tone and condition, burn fat, develop strength, balance, endurance, coordination, power, speed, agility, and flexibility to get your body in peak condition. This is a full body workout that produces results.
The boot camp is formatted so that participants will be training together as a group and then moving into more specialized workout stations. The overall workout is a heart-pumping non-stop mix of Plyometrics, Cardio, Yoga, Resistance Training, Kick Boxing, Athletic Intervals, Running, and Calisthenics.
X8’s  Boot Camp was built to take bodies to the neXt level!!!

The Workouts
This program contains rest days, walking and easy runs. This is a very basic training program and is intended only to increase your fitness level to the point at which you can run 2 miles without stopping. Do not worry about speed. After you complete this program, you can move on to more advanced programs that will further improve your speed and endurance.
You will monitor and adjust the intensity of these workouts using the Rate of Perceived Exertion (RPE) scale. This is a scale that rates your workouts by how you feel. The ratings range from 1 (very light), such as sitting and watching TV, to 10(maximal effort), which is like running as fast as you possibly can.

Easy Runs
Easy runs should be run at a pace that feels comfortable to fairly comfortable, or a rating of 3 to 4 on the RPE scale. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.
Warm up before each workout. Your warm up should consist of about 10 minutes of easy walking. After your workout, gently stretch all of your major muscle groups. Do not stretch until your muscles are warmed up.

Rest
Rest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.

Week 1
Monday – Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday – Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday – Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday – Rest. Let your body recover from its first encounter with running.
Saturday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday – Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals.

Week 2
Monday – Rest. Every Monday is a rest day in this program.
Tuesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday – Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday – Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday – Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.

Week 3
Monday – Rest
Tuesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday – Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.

Week 4
Monday – Rest
Tuesday – Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday – Rest or cross train.
Saturday – Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.

Week 5
Monday – Rest
Tuesday – Walk/Jog for 30 minutes. You will make another decrease in your walking interval today. Walk for 3 minutes and jog for 5 minutes.
Wednesday – Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Thursday – Walk/Jog for 30 minutes. Walk for 3 minutes and jog for 5 minutes.
Friday – Rest or cross train.
Saturday – Walk/Jog for 30 minutes. Decrease your walking interval to 2 minutes. Walk for 2 minutes and jog for 5 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.

Week 6
Monday – Rest
Tuesday – Walk/Jog for 30 minutes. Decrease your walking interval to 1 minute. Walk for 1 minute and jog for 5 minutes. If at any time you feel you are struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself a bit to make improvements.
Wednesday – Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.
Thursday – Walk/Jog for 30 minutes. Walk for 1 minute and jog for 5 minutes.
Friday – Rest or cross train.
Saturday – Walk/Jog for 30 minutes. Today, you will decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for 5 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.

Week 7
Monday – Rest
Tuesday – Today you are going to try something different. Go to a school track or a trail in your area that you have measured. Warm up with vigorous walking for 10 minutes and then jog 2 x 1 mile repeats. Jog one mile and then walk for 5 minutes. The jog another mile. Cool down with 10 minutes of walking.
Wednesday -Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday – You will extend the distance of your workout today. After a 10-minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking. You can run almost anywhere. Through your neighborhood; in a park; on a school track; or on a treadmill.
Friday – Rest or cross train.
Saturday – Warm up for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Sunday – You will extend your workout again today. Warm up by walking for 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.

Week 8
Monday – Rest
Tuesday – Warm up by walking for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Wednesday – Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday – Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.
Friday – Rest or cross train.
Saturday – You will do your longest run today. Warm up with 10 minutes of walking. Jog for 2 miles. Cool down with 10 minutes of walking.
Sunday – Extend you run again today if you are feeling up to it. Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking. If you are feeling fatigued from yesterdays run, just run 1 mile today.

You have done it! You should now be able to jog comfortably for 2 miles. What you do now is up to you. You can just maintain your new level of fitness by continuing your daily workouts or you can move up to the next level and train to complete a 5K race.

Ectomorphs are generally tall and thin. These individuals are not usually prone to weight gain, no matter how much they eat. They make great ballet dancers, long-distance runners, models, basketball players, etc.

Mesomorphs are characterized by their muscular and short stature and usually have stocky arms and legs. They gain weight with ease, but have a difficult time in losing it, especially in losing weight in and around their abdomen. Sports which involves the use of power such as soccer, sprinting events in tracking and field, etc., become the areas of excellence for such people.

Endomorphs are the ones who have the toughest time in losing weight, despite of rigorous exercises and diet programs. They look softer and heavier and tend to carry their maximum weight in their lower extremities.

Eating for Your Body type
Ectomorphs do not easily gain weight, so it becomes necessary for them to include foods in their diet, which are high in healthy fats. This would help them maintain a healthy body weight and proper muscular growth. So foods you should eat for your body type, in this case, include fish, nuts, olive oil and foods high in complex carbohydrates.  Ideally the diet for ectomorphs should consist of 40% carbohydrates, 40% proteins and 20% healthy fats.

A mesomorphs diet should consist of more healthy fats and less carbs.  The Atkins diet is considered to be the best option for mesomorphs, as it is one of the most effective low-carb diets. 40% carbs, 30% protein and 30% fat should be the comprising factors of the diet for mesomorphs.

Endomorphs have a hard time in shedding their ‘extra kilos’, so a  balanced diet plan, which comprises of foods low in carbs and fats is best.  Eating schedule should be  6 – 7 smaller meals a day, rather than gulping down food during the three large meals of the day.  Refraining from fast food , junk foods’, sugary treats, etc., will greatly help in weight loss.

Exercise for your Body Type
If you are an ectomorph, then your focus must be towards gaining more calories, as you tend to metabolize food at a higher rate. You must also include foods which can keep you full for a longer period of time.  A mesomorph, should train with moderate to heavy weights.  A proper diet and the right kind of exercise is required.   An endomorph needs strength training and cardiovascular activities for their health to help lose weight more effectively.

#1: Workout Early
If you get in the routine of working out in the morning you will be less likely to miss a workout, due to being tired after work. In the beginning of the day, you have the fewest excuses for skipping exercise. You’ll go to work feeling focused and energized.

#2: Hit the metal before the pedal.
Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn’t tone at all. The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries’ return to normal. Plus, strength training “takes coordination and good technique, so you get more out of it if you come to it fresh. Cardio is also rhythmic, low-skill activity that’s the easier of the two to do in a fatigued state.

#3: Push your pace, rev your metabolism.
Finished toning and ready to get sweaty? Gun it a bit for a bigger after-burn. “High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you’re burning more fat for several hours post-workout. In other words, if you worked off 300 calories during your session, you’ll get a bonus burn of about 45 calories even after you’ve toweled off. Also try alternating between sprinting (race-walking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

#4: Give up your seat to trim your bottom line.
Even regular exercisers could benefit from extra toning of their glutes, the largest muscle group in the body, which dozes all day at your desk job. When you’re walking or running, it’s your hamstrings, hip flexors, and calf muscles that get the most work. Unless you’re going uphill, your glutes don’t play a major role.
You can easily sneak in a workout targeting your glutes at work.
1. Stand up from your chair, feet shoulder-width apart.
2. Lower your bottom to the seat as though you’re going to sit, touch down, and then spring up, squeezing your glutes as you straighten.
Do three sets of 10 to 15 reps two or even three times throughout the day.

#5: Take a power walk to beat a midday slump.
As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy. Many people assume that they’ll get tired from exercise. But the opposite actually happens. Indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy. A quick 20 minute recharge burns about 75 calories and sure beats adding 250 calories from candy to spike-then-slump.

#6: Do the two-step.
When you opt for the stairs, go at them two at a time. The quick bursts of power activate your legs’ fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you’ll be using a part of your muscles that commonly doesn’t get enough action. “Fast muscle cells are designed so you can jump far, kick hard, punch fast, all moves that you call on less and less in modern society.

#7: Stretch
Consistent stretching significantly decreases muscle soreness.
Here is a great stretching routine:
1. Warm up first with 5 minutes of brisk high-knee marching.
2. Toe-reach stretch (targets hamstrings, which remain shortened from sitting all day) Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax.
Do 3 stretches, then switch legs and repeat.
3. Hip-flexor stretch (targets tight hips): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
4. Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
Switch sides; repeat. Do 3 stretches on each side.

#8: Keep your Workout shoes Visible.
A recent FITNESS poll found that sneakers, (with sports bras being a close second) are the piece of gear that is forgotten most often, foiling workout plans. Clear that obstacle by, making your shoes an obstacle in front of the
door you exit in the a.m. Seeing them will remind you that you planned to exercise,and motivate you to move.

My grandfather’s legs, well I watched his legs get so weak they were barely of any use to him. Still a part of me took my age and natural physical abilities for granted. Another major contributor to my feelings of self-hypocrisy was the fact that I had always been involved in martial arts, which require an endless supply of discipline.
On the subject of discipline, becoming a father at age 26 was another major turning point in my outlook on life, on leading a balanced healthy life. I made up my mind that I didn’t want to become a musician who couldn’t balance a healthy lifestyle with a creative one.

Once I became exposed to the writings of Bruce Lee, I knew I could achieve that exact balance. After my father’s series of strokes, the death of my grandfather and the birth of my daughter I knew I had to really pay closer attention to my health, point blank. Bruce Lee’s art and philosophy of Jeet Kune Do would be the means by which I would begin to search for that balance of a healthy and a creative lifestyle. I knew had the ingredients to living a healthy lifestyle, but I didn’t know how to put them all together. A healthy lifestyle is not solely attained by becoming physically fit, but by balancing, mental, emotional, and spiritual wellness along with physical activity. I had finally found a path that seemed like it would take to where I wanted to be, and Bruce Lee helped to point out the way.

The story of Bruce Lee is not the subject of this piece, yet his research and approach to understanding the balance of the human spirit and human body is one that I share in my daily thoughts and practices in personal training. Weather leading a boxing class or a one on one session, connecting with the spirit of people is how I get them to “move” their bodies. We as humans are all unique yet all the same. That in itself makes being a trainer a challenge, a challenge that I approach with focus and intent, open mindedness and creativity. One of Bruce Lee’s many intellectual qualities was his knowledge of physical anatomy and exercise physiology. He understood that in order for a body to complete the endless series of movements demanded in martial art training (all physical activity in general), that a complex yet natural phenomenon was occurring simultaneously. The coordination of the human body physically with the expression of the human spirit mentally and emotionally. This was exactly my line of thought as well. The thought of how many things were required to happen all at once in order for a technique to be effective fascinated me and still does. How a command from the brain, based on an audible, visible or physical cue that then translates into a precise movement that a series of components must work together to perform properly amazes me. How after a tough and demanding work out session or class or sparring session how the feeling of accomplishment can lift the human spirit is beautiful.

After years of keeping my martial art training as a side bar to my music, living in Miami showed me that it didn’t need to be just a side bar. I began to see that my music and my martial arts could balance each other out and I could make a living out of the two activities I loved the most. It was then that I made the decision to go to school and become a certified personal trainer. It reminds me of when my daughter who is almost 13 now was first learning how to color. She would always ask me ” Daddy, what colors should I use?” I would reply, ” I can only show you how to stay in the lines, but you must choose your own colors and choose them from your heart.” The same is true for martial arts, boxing, and any type of physical training program, music, LIFE in general. There are certain guidelines and rules you must learn in order to establish a strong foundation, but within that foundation YOU can create endless possibilities. It’s like when one trains and studies in a physical discipline its as if your body is the set of lines and your movements creates the colors. All of this sounds nice and philosophically cool but I must admit one of the things that held me back in the past was my fear of failure. Somewhere inside of me there was an insecure teen that was afraid he would start something and not see it through. No one wants to look or feel like a failure, we all want to be successful at that at which we do.

In order to be successful I believe one must follow that which motivates them. Sometimes motivation can come in the form of fun; sometimes it can come in the form of life or death situations. For a lot of adults past 40, health becomes an issue that can motivate us based on fear. Although as an American population we have serious issues with obesity, heart disease, cancer, drug and food addictions to name a few, we also as a culture a have a deep love for sports, outdoor activities, dancing, social activities point blank Americans love to have fun. We all want to be successful yet still have fun. How do we balance the demands of work, family and life with the NEED to be healthy? As a personal trainer I insist that exercise can be and SHOULD be fun. If it’s just another form of work, most adults simply wont do it. In my experience even if a person knows that leading a more active and healthy lifestyle will be of priceless benefit, if it’s not fun they will not continue. As I said before
Different people need different forms of motivation, and my approach is not the fear factor but the fun factor. I love martial arts; I love boxing so these are the hubs of my own workout. Ever since I started training it was 80% was based on the desire to be able to perform my martial arts better, the 20% was to look better, ok maybe a 75/25 spilt, point being it was performance based. I did not have a clear understanding of how the movements and techniques were not only meant for fighting, but also for physical and mental health benefits that went beyond “looking good”. Once I went to school and learned about the basics of exercise physiology so many things started to become clear.

Clear to me, as I was studying and clear to me as I was training. I now began to have a better understanding of not just why I was doing a certain movement, but how it was being performed by my body. After all these years of being physically active I finally was becoming aware of ” the more than meets the eye” concept. I went to school in 1990 for audio engineering for the same reasons. I knew and loved music for all my life, performed it many ways. Listening to a record amazed me as kid, “how does sound come from a piece of plastic that’s placed on to a turning plate that touches and needle and it then it makes the sound come out of a box called a speaker ” So I went to school and learned how to be recording engineer. I knew would be a musician of sort all my life and I wanted the freedom and feeling of independence when it came time to produce record and create. It was the same line of thinking when it came to training. That’s why I went to school.

Here are just a few examples of my own training sessions:
I train cardio so I can kick and punch longer without “gassing out. In all physical activities and in everyday life the one muscle that never gets a stop working is the HEART, so you must train cardio to make it a strong muscle. I train resistance so my bones are stronger and my muscles have more endurance when I’m hitting the focus mitts and heavy bag or an opponent during sparring. The forms of resistance are varied from body resistance to weights, medicine balls, sticks, sand bags, bottles of water, resistance bands, 16 oz sparring gloves.

I train in flexibility to remain loose so I can punch and kick faster and more accurate on the double end bag speed bag heavy bags and during sparring. I train all sections of my abdominals, rectos, transverse and oblique so that I can rotate my hips and faster through pivoting my feet yet remain stabilized and in balanced during and after throwing combinations. The rectos, transverse, and obliques are the abdominal muscles commonly referred to as the “CORE”. The Core is where power speed and balance are derived from.

I train my legs so that I have a firm foundation supporting my center of gravity, lots of squats, lunges and footwork drills; I love footwork drills my class will tell you!! I train my chest by doing push-ups and upper body plyometrics for explosive and responsive punching power. I do pull ups and chin ups for my back and core so that I have the power to explode upon impact with my agonist muscles while having the control of my antagonist muscles to de-celerate and get back to my fighting stance, and then I skip rope to stay light on my feet and keep my shoulders and arms relaxed while keeping my heart rate up. The list goes on My point is that because of my love for the martial arts and boxing I train for it because I want to be successful in the things I love to do. Even if one doesn’t love the martial arts or sports of any kind, I believe that self love is another key but the choice of colors let them come from your heart.” As a personal trainer I lead my clients and classes the same way, I can show them the form of the exercise, but they have to do the work, from the inside out. Once that light goes off inside of someone and the fuse for learning a technique is lit with desire, you begin to notice that complex yet natural phenomenon begin to occur. Bruce Lee called it “IT”. When all the elements combine at once and the feelings within ones heart, the thoughts in one’s mind and the information residing in the neuro muscular system, all come together at once “IT happens I don’t make it happen..“

The next time you look at one of your favorite athletes perform an incredible play, or the next time you see one your favorite fighters land a crispy strong blow, or the next you complete a simple push-up, just know that this you are witnessing “IT”. At any level be it professional or recreational, a healthy, successful lifestyle is something that takes dedication, hard work, and attention to detail. Yet “IT” is there for everybody, as “IT” exists in us all. The gym I work at in Miami, South Florida Boxing has a motto “ You don’t have to be a boxer to train like one”. I love that because it speaks volumes of truth, each and everybody can enjoy the benefits of a boxer’s workout, even if it’s not your vocation it can be a great vacation with huge health benefits. Most of us have some kind of boss, some one we have to answer to on some level. When you exercise, eat right, sleep well and project positive thoughts, you are your own boss and after all the hard work you put in YOU are the first one to reap the benefits, yet every one around you benefits from your success. Balance is beautiful and so are you!!!!!!!!!!!

Djinji Brown
Miami Florida
November 2009

Glenn Douglas Packard

Glenn, 41 years old, is a music director and choreographer from Clare, Michigan, who has worked with the biggest acts in entertainment including Pink, Destiny’s Child, Missy Elliot, Nelly Furtado, Whitney Houston, Usher, Liza Manelli, and Michael Jackson. Glenn is now best known as a co-star in the reality show Brooke Knows Best.  In addition to his dance and music career, Glenn just opened the hottest lounge,called ‘The Strip,’ featuring dance performances every evening in Miami on South Beach.

Glenn at 21% body fat

X8 will collaborate with Fresh Diet Inc., who will be responsible for Glenn’s daily meal plans.  Fresh Diet Inc. is a gourmet meal delivery company with meal plans for healthy lifestyles.  Glenn’s daily diet will consist of approximately 2,100 calories.

Glenn Packard 192 lbs, 21% body fat

Measuring up at 6’2″ tall with a body weight of 192 lbs., Glenn’s body fat is at 21%.  Follow Glenn’s 60 day program which will transform his body to peak physical form and lower his body fat to 12%.

Week 1:
Glenn is fully committed to getting into peak physical condition and form by the opening of his new Burlesque and Erotic Club in Miami/South Beach and the launch of his new reality television series, soon to be announced.  As part of the transformation with X8 in collaboration with Fresh Diet, Glenn has given Donna Stevenson Manley the opportunity to take her life to the neXt level through X8′s fitness plan.  The X8 team, featuring Joe, will work towards Donna’s goal of shedding over 100 lbs. by her 40th birthday in October of 2010.  In week 1, Glenn has hit the ground running.  It is apparent that Glenn has taken a break from fitness for awhile, but his athletic ability from his years of dance experience has given him a good base.  Let the transformation begin!

Mon:  Cardio Boxing Workout
Tues: X8 Boot Camp
Wed:  Daniel’s Intense Cardio Kickboxing Class
Th:   X8 Boot Camp
Fri:  Upperbody strength training
Sat:  X8 Boot Camp
Sun:  Rest

Week 2:
Glenn had a great first week, but a misstep on a running sprint drill and an improper leg kick to the heavy bag left him with some minor aches to his lower back and a sore ankle.  Glenn is committed to overcoming his minor injuries and remained consistent throughout the week.  The X8 team had to modify some of his workouts to allow his injury to properly heal…”part of the game” says Danny.  Glenn has already shed 7 lbs and is down to 19% body fat.
Mon:  X8 Boot Camp
Tues: X8 Boot Camp
Wed:  Upperbody strength training
Th:   X8 Boot Camp
Fri:  Upperbody strength training
Sat:  Upperbody strength training
Sun:  Rest

Photos of Glenn being X below!

Glenn wrestles alligators

Glenn climbs trees

Glenn skis the worlds best mountains

Weight training is good at any age. The catch is that a 50-year-old’s body is not the same as a 20-year-old’s; you can’t push it the same way you once did, nor should you if you want to keep it in working-out order. So listen to these coaches — they’re talking not just professionally but also firsthand — on how to remain fit, and proud of it, through the decades.

The 20s

Rx: 30 minutes of weight training followed by 30 minutes of cardio 3x a week, plus 45 to 60 minutes of straight cardio 3x a week. One day of rest.

The great thing about being in your 20s is that your body is so strong, you can get away with abusing it. The bad thing is that you often do, punishing it with late nights and bad eating habits. And you routinely fail to appreciate what you’ve got.

This is the decade of anxiety — frantic exercise, fad diets, the mad pursuit of pinup perfection and self-hatred when you fail to meet it. The fitness challenge of these years: Get over it.

“I tell my young clients, ‘Forget looking like Jessica Simpson or Halle Berry, and forget weight; think health,’” says Jeanette Jenkins, 32, a Los Angeles based private trainer who has worked with rapper Queen Latifah and actress Taryn Manning.

The mistake many 20 something’s make is simply opting for “endless cardio and crunches,” adds Vanessa Carver, 25, a personal trainer at Fitness Quest 10 in San Diego, whose clients include professional ice skaters and dancers.

Lots of cardio is great, she says, especially if you mix it up so you’re really pushing the body. But it’s weight training that builds muscle definition, not to mention bone density, which will be crucial for staying active later on and preventing osteoporosis.

“You’ve got to lift more than just three or five pounds,” she says. “If you can do 10 to 15 repetitions of a weight with no real effort, it’s too light. The last four or five reps should be challenging enough that you feel your muscles getting fatigued.” And put your mind into it, she says. “Lifting weights while chatting on the cell phone is a joke.”

The 30s

Rx: One hour of circuit training (cardio and resistance) 4x a week, plus at least one day of cardio for 45 to 60 minutes at a high intensity. Take one day off.

With the 30s, you start noticing that weight doesn’t come off quite as easily as it used to. This is because after age 20, your basal metabolism drops by 1 to 2 percent every decade, and as lean muscle decreases and body fat increases, you don’t need as many calories to sustain yourself.

“Exercise is the number one form of preventive medicine,” says Jillian Michaels, 32, who was a trainer on the first three seasons of NBC’s “The Biggest Loser” and is the author of “Winning by Losing: Drop the Weight, Change Your Life.”

“You won’t see that big a difference between 31 and 39 if you’ve been living a healthy lifestyle, but if not, you’ll see a huge difference in muscle tone, weight, and shape.”

In this decade, experts agree, keeping fit means working harder. Jenkins favors circuit training — a series of resistance and cardio exercises done swiftly and back-to-back. But however you do it, Michaels advises strength training each muscle group twice a week with two days of rest between sessions. Don’t stick with heavy weights/low reps or low weight/many reps, she says; switch it around to keep your body from getting used to the routine. One day of rest a week is crucial.

After pregnancy a program like Pilates can be invaluable in “pulling everything back in and up,” says Brooke Siler, 38, whose re:AB studio in New York City has attracted famous figures like Amber Valletta, Madonna, and Liv Tyler. “I especially like exercises that involve standing, because they teach you to fight what nature wants you to do, which is slump,” says Siler, the author of “The Pilates Body.”

Now is the time to make good fitness habits a part of everyday life. “You always want to be standing instead of sitting, taking stairs instead of elevators,” says Siler. “I’m constantly aware of how I sit and stand and walk down the street. I’m forever pulling in and up. These invisible workouts are really important for a woman in her 30s. It’s how you start preparing your body for what’s to come.”

The 40s

Rx: One hour of weight training 3 days a week if you do your whole body at once (4 days for half an hour if you split it up), plus 45 minutes of cardio 5 days a week (it’s more than in the 20s and 30s but with less impact and intensity). Take one day off.

This is the decade of the triple whammy: gravity, hormones, and yet more slowing of metabolism as lean muscle mass continues to decrease and body fat increases. Even women who don’t put on a pound may expand, according to Pamela Peeke, M.D., author of “Body for Life for Women.”

“After 40 and certainly after 50, virtually all women find that they gain fat more easily in the torso — below the bra, through the triceps area, on the back, and in the belly,” she says. “You’re not doing anything wrong; your body composition is changing.”

Cardio work at least three days a week is still important for keeping weight under control, but resistance training is crucial now. “Women should be doing more weight training — and really going for it,” says New York City based celebrity trainer Kacy Duke, who is in her 40s. “You have to find the time to do it consistently and train hard.” If you’re just starting, says Peeke, “you must learn proper form — take a class, get a trainer, make sure someone is there to correct you so you don’t get hurt. And add intensity.”

Certain body parts may call out for extra attention. “Pilates can help some with the midsection,” says fitness veteran Karen Voight, who teaches and writes a workout column for the “Los Angeles Times.”

To tone the back of the upper arm, she instructs, “get on all fours in a bent-knee push-up position, with fingers facing forward and hands directly under your shoulders. Make sure your elbows point backward when they bend, and lower only halfway, which works the muscle but avoids strain on the joints.”

Then there’s the butt. “For that,” says Voight, who is in her 40s, “I’d try squats with weights or stair-climbing.”

It’s also about enjoyment. “I find exercise that’s satisfying on a deeper level,” says Donna Richardson Joyner, 43, creator of the video “Sweating in the Spirit” and a recent appointee to the President’s Council on Physical Fitness and Sports. “It’s not just about moving my body — it’s about strengthening my mind and my spirit.”

The 50s

Rx: 4 to 6 cardio sessions a week, 20 to 40 minutes each, with an intensity that lets you answer a simple question but not chat, plus half an hour of weight training twice a week, 8 to 12 repetitions of each exercise, or 15 to 20 using lighter weights. Always stretch afterward.

If your metabolism feels like it’s slowing to a crawl, it’s not in your mind. Researchers at the University of Pittsburgh studying 541 midlife women found an average gain of 12 pounds eight years after menopause. We also tend to gain a little potbelly, what Peeke calls the menopot. And other places begin to droop noticeably. “At this point, loss of muscle mass and tone really shows,” says longtime fitness expert Kathy Smith, 54. “It can actually start to change your posture.”

The classic shoulder slump from years of hunching over a desk or computer “will really age you,” says Smith, who suggests this stretch: Clasp your hands behind your back at the level of your butt and squeeze your shoulder blades together, pinching your spine. Try, with straight arms, to stretch your fingertips toward the floor until you notice a tug between your ears and shoulders, then lift your hands as high as you can, feeling the stretch in your chest.

“If you haven’t started weight training, you must,” says Smith, “although if you’re a beginner, I really recommend guidance. Women in their 70s have doubled their strength in nine weeks. If you feel intimidated going to a gym, you can rent videos to do at home. You want to hit all the major muscle groups, and you can do the whole cycle in 15 minutes if you keep some dumbbells around.”

Yoga — along with tai chi, dance, and the Bosu ball (a soft half-dome used for standing and sitting exercises) — is great for balance, which will become an increasingly important issue. While the physical changes this decade brings may be hard to take at first, ultimately, says Smith, “you shift into an acceptance mode. You change what you can, and live with what you can’t. It’s a gentler way.”

The 60s

Rx: 3 days a week of challenging but not exhausting cardio, such as a slow jog, plus 3 days of weight training, using lighter weights and slower, more controlled movements combined with slow, sustained stretching. Walk whenever possible, and do daily balance exercises.

In the 60s, problems like arthritis, bad knees, and spinal stenosis (a narrowing of the spaces between bones that can put painful pressure on the spinal cord) become common.

“But aches and pains shouldn’t be an excuse for giving up on exercise,” says Marilyn Moffat, Ph.D., a professor of physical therapy at New York University and co-author of “Age-Defying Fitness.” “We now know that a decline in strength and fitness isn’t entirely a natural consequence of the aging process but is also due to lack of use. We need to push ourselves physically no matter how old we are — we just may need to alter the activity.”

Adapting a workout routine for the 60s sometimes means giving up aerobic exercise that jars and stresses the joints — for example, replacing long runs with jogging one or two miles, jogging in a pool, swimming, or riding a stationary bicycle. (Women with bad backs may need to use a recumbent bicycle.) Moffat, who is 65, says that, on average, she walks three to five miles a day because it offers both cardio and bone-strengthening benefits.

Resistance training is still important, “but I would not advise anyone to lift heavy weights if it aggravates your joints,” Moffat says. And stretching and balance are absolute musts. If you don’t stretch now, “by the time you’re in your 80s, your joints will have lost their flexibility.”

One of Moffat’s favorite stretches is holding the head tilted earlobe to shoulder for 60 seconds; another (if you don’t have osteoporosis) is sitting on the floor with legs straight out in front of you, feet flexed, and lowering your head toward your knees. For balance, she suggests “rising up on the toes of one foot and trying to hold the position for a minute. You can do this while brushing your teeth.”

In fact, that’s a good image for any age — the sooner exercise becomes like brushing your teeth, the longer you’ll feel younger than your years.

By Carol Mithers from “O, The Oprah Winfrey Show.  www.Oprah.com

For Your Diet
Best Resolution: To make a healthier grocery list.To help maintain weight and lose weight stock your fridge with with plenty of fibrous, vitamin- and antioxidant-rich colored vegetables and fruits.  These foods will also help support your immune system and minimize your chances of getting sick this year.
Worst Resolution: Don’t just purchase foods just because the label reads “organic”.   While they are better for the earth, they’re often no more nutritious than non organic items. Foods that are organic are simply exposed to fewer pesticides and chemicals.
Here is a list of the healthiest food choices to buy.  Take this with you when going to the grocery store.
Veggies
* Broccoli
* Spinach
* Kale
* Red tomatoes
* Yellow tomatoes
* Beets
* Carrots
* Cauliflower
* Asparagus
* Green beans
* Onions
* Radishes
* Okra
Fruits
* Kiwi
* Papaya
* Oranges
* Blackberries
* Blueberries
* Strawberries
* Raspberries
* Apples
* Pears
* Bananas
* Watermelon
* Mango
* Peaches
* Figs
* Plums
Beverages
* Water
* Milk, 1% or fat-free
* OJ
* Cranberry juice
* Club soda
* Seltzer
* Tea (green, black, or white)
Meat/Protein
* Chicken, white meat without skin
* Lean beef
* Fish, such as wild salmon and shrimp
* Whole eggs and egg whites
Dairy
* Cottage cheese (nonfat or low-fat)
* Yogurt (nonfat or low-fat with active cultures)
* Cheese (nonfat or low-fat, no more than 3 grams of fat per ounce)
Herbs, Spices, and Seasonings
* Garlic
* Oregano
* Curry
* Cinnamon
* Dill
* Rosemary
* Ginger
Other
* Whole-grain breads and pastas
* Nut butters (almond, peanut, pistachio)
* Oatmeal
* Olive oil
* Canola oil
* Unsalted nuts, such as almonds and walnuts
* Nonfat popcorn

For Your Closet (and Self-Esteem)
Best Resolution: To buy a new outfit you feel great in.
Being preoccupied with how clothing fits may be associated with “disordered eating and an overvaluation of weight and shape. Instead let your clothes empower you.
Worst Resolution: To stop buying clothes until you lose weight.
Many people deprive themselves of any pleasure while they try to change their bodies. It is punitive, and there’s nothing like a sense of deprivation to trigger binge eating.

For Your Health
Best Resolution: To update your medicine cabinet.
Out with the old sunscreen, antibiotics, and makeup. In with a new toothbrush.
Worst Resolution: To take your health into your own hands, for example: ditching your birth control, not finishing a dose of antibiotics, or popping pain relievers as if they were M&M’s.

For Your Body
Best Resolution: Push yourself a little bit more.  Add five more minutes to your cardio workout. At the end of a workout push yourself to do a little more.  Take the stairs and walk whenever you can. Drink more water.  Incremental tweaks make the greatest impact on behavior.
Worst Resolution: To plan on taking 6 a.m. Spinning classes six days a week.  Are you certain that’s not the caffeine talking? You will be more likely to quit after a few weeks.  In addition, you may feel more tired at workout and seek out sugars to boost your energy throughout the day.

For your Organs
Should you do a Detox Diet?
A trend that has been around for awhile and common among celebrities is the so-called “detox diets”.  People beliew it is a healthy way to cleanse your body and a great way to drop pounds fast. But the real premise of a true elimination diet or cleanse program is to facilitate the removal of toxins and pollutants from your body. By cutting out your intake of contaminants, so you’ll gradually eliminate unhealthy substances like pesticides, smog and pollution, alcohol, and caffeine from your body.
But do our bodies actually do not need a special diet to cleanse itself. Our bodies have organs such as the liver, kidneys, skin, lungs, and digestive system to remove these unnecessary substances every day without the help of any special detox diet or potions to help it along.And even if you don’t suffer from any of those conditions, taking on a long-term cleanse can lead to a host of other problems, such as vitamin and mineral deficiency and muscle breakdown. It is not really surprising when you’re doing something extreme like drinking nothing but lemon water with maple syrup and cayenne pepper for 10 days, as the Master Cleanse encourages.
Still, there may be one good side effect from starting a detox plan: A healthy person following a short-term detox diet may get a bit of a mental jump start into eating healthier and exercising for the rest of the year.

1. The squeeze of your skinny jeans
Everyone has a pair – those killer jeans that look awesome on you when you’re in peak physical form. Maybe it’s been a few years since you’ve fit into them, but you keep them around because some day, you’ll wear them again. Skinny jeans can be a great motivator. One fun strategy is to take weight-loss-ad-style photos of yourself in your current jeans each week of your workout plan. In a few months, you, too, can have a cheesy shot of you in an oversized pair of pants – and then you can promptly change back into those sweet, skinny jeans.

2. Measuring tape can be your best friend
The scale can be sneaky, but the measuring tape never lies. When you first start a workout plan, you may be maintaining or gaining weight, but adding muscle and toning your body. Instead of pounds lost, try measuring inches lost – hips, waist, chest, arms, thighs, calves, hips.

3. The way your sleeves fall
If you are in a program that’s really pushing you, you should start to notice your sleeves fitting differently. Those trying to get bigger arms will notice some bulging action, while those looking to tone should see a decrease in circumference. Your sleeves will be looser and your arms will start to get that strong, fit look.

4. The notch of your belt
The scale can’t possibly tell the whole story. Keep track of what notch your belt is on. Record every time you go down a notch. Since it’s so tangible, tightening your belt is even more exciting than watching the scale creep down.

5. The fit of your shorts
Same as with the arms. Those trying to bulk up should notice that their shorts will strain a bit in the thigh region, while those who are losing inches should notice a looser, roomier fit.

by Healthy And Hot

• Reduces the risk of heart disease by improving blood circulation throughout the body.
• Keeps weight under control.
• Improves blood cholesterol level.
• Prevents and reduces high blood pressure.
• Prevents bone loss.
• Boosts energy level.
• Helps manage stress.
• Releases tension.
• Improves the ability to fall asleep quickly and sleep well.
• Improves  self-image
• Counters anxiety and depression and increases enthusiasm and optimism.
• Increases muscle strength, giving greater capacity for other physical activities.
• Provides a  way to share an activity with family and friends.
• Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, high cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stoke later in life.
• In older people, it helps delay or prevents chronic illnesses and disease associated with aging and maintains quality of life and independence longer.

Those that participate in outdoor recreation are more satisfied with their quality of life than those that do not participate in outdoor recreation. Studies have found that walking, or even undertaking household activities, for the recommended thirty (30) minutes per day results in health benefits.

Epidemiology and kinesiology researchers have developed a standard classification of the energy costs of human activities founded on the resting metabolic rate (the amount of energy one expends sitting
quietly). This standardized system is based on METs (metabolic equivalent), the ratio of work metabolic rate to resting metabolic rate.

Comparative Metabolic Equivalent  Values for Selected Activities

1. Sitting quietly                                               1.0
2. Walking, moderate pace (3 mph)           3.5
3. Jogging (> 12 minute mile)                      7.0
4. Running (9-minute mile)                         11.0
5. Bicycling (general, leisure)                       4.0
6. Swimming (laps, slow to moderate)      8.0
7. Canoeing or rowing (light effort)             3.5
8. Canoeing or rowing (moderate effort)   7.0
9. Canoeing or rowing (vigorous effort)   12.0
10. Kayaking                                                    5.0
11. Sailing (boats and sailboards)             3.0

Hi, my name is Jimmy, I’m 31 and today I’m an Iron man.   In 2006, I had been through some major life changes, severe personal stress and had a horrible outlook at my self esteem.  I needed a constructive way to channel my life into positive activities to better my physical and mental health.  In my early 20’s I was in and out of workouts without any consistency and my life was engulfed with drinking and partying.  At the age of 27, I reached a point at which I was incredibly overweight and out of shape.  I couldn’t escape the truth; I was so unhappy with my current lifestyle and embarrassed of how I looked. I knew that I needed to make a change…  In 2008, my life was provided with an opportunity to make that change and I decided to make a fearless effort to get my life together.  While I was soul searching in late 2007, two cousins of mine had challenged me in getting back into shape and to register for a triathlon that they had completed that past summer. In the winter of 2008 I signed up for the Lake Geneva Triathlon 2008, a decision that would forever change my life.

Today, my life is much more satisfying as a result of a change in my eating, drinking and lifestyle decisions. The road here did not come easy. In college I was a mess. I earned the nickname “The Hurricane” as a result of the person I became when I was drinking and partying. I would start and not stop until my money ran out or my body would shut down. My priorities were to try to fit in, to make myself feel excepted, but I was alone with my horrible habits. I was scared of life and the future after college. After graduating college I was still an out of control drinker, smoker, and drug abuser. I was headed down a road where I was going to end up dead or in jail. In late December 2005, I faced one of the worst imaginable scenarios of my life. I was arrested for another DUI. I didn’t remember a thing… I woke up in a jail realizing that I had messed up again, and knew at that moment that I had a serious drinking problem. That next day I told my father (who was dying of cancer) what I had done, he was so upset and ashamed of my actions that he said the one thing that has forever changed my life. He told me “Son, I am so sorry. I failed in raising you.”  Since that moment I knew that I had to make a change not only for myself but also for my family. So, I made a promise to give up alcohol and to change my life if my father would promise me that he would not leave this earth with the belief that my mistakes in life were because of his parental guidance.    It was the last promise I had made to my father.

In 2006, I lost my father to lung cancer, then one year later to the day of my father’s death in 2007 I lost my mother to a broken heart. I was lost, scared and my body needed a way to channel my stress. Luckily for me my two cousins had just gotten themselves in shape again. Sean Murray and Bob Harazin had just completed an Olympic Distance Triathlon in Lake Geneva Wisconsin. My older cousin Sean had gotten his life together with marathon training a year earlier. I was intimated when they told me the distances of each event combined. I thought to myself… Could I do that? I hesitantly said that I would sign up. They both began to wager on whether I could finish. Many of my friends said no way I would follow thru with it… and that’s when it hit me. Here’s my chance, I knew it then that I was going to sign up and I was going to finish the 1mile swim, the 25 mile bike and the 6.2 mile run. My only question was how in the world am I going to do this and where do I begin?
“Obstacles are what you see when you take your eyes off your goals” – General William Hasley, Jr.

It was February 2008 and I signed up at a local gym here in the city of Chicago. I was 5’9 and 185 lbs. I believe my body fat at the time was close to 30% or maybe more. The pictures were proof enough. I had begun running everyday little more and more as I gradually built my endurance and stamina.  I was confused and intimated of the weight room. I wanted to do more but I was uneducated on what to do and how to do it. So, I took the initiative to ask for help and training. That’s when I met Tony Designer.  Tony was a Certified Personal Trainer at the club and an avid running and a 2 time iron man.  Tony and I began the first of many steps in order to get me into shape. First Tony and I sat down and we discussed my goals, my expectations, my diet, and most importantly my commitment. I placed my goals and obstacles in front of me and put my fears aside.

Ironman Louisville Kentucky 2009 bike James Peterson

I began with attending two spin classes and running three times a week. I was also working with Tony 2 mornings a week on core strength and circuit training. Step one was getting a strong base for my body.    While I was working with Tony I was also coming into the gym to weight lift with a co-worker to get some extra work in.  As time moved along I became stronger, leaner and more confident.  Before I knew it June had arrived and I set off to complete my first 10k race with my cousin. I finished strong with a time of just under 48 minutes. My confidence was growing. I was seeing my body change and my self esteem improve and most importantly my sobriety was getting easier to manage.   In July I finished a Sprint Triathlon (600 meter swim / 15 mile bike / 5k run) with ease. I was so excited. I was getting in great shape for my Olympic Distance Triathlon in open water and a hilly environment. I was getting in the pool and swimming, on my road bike and running along the lakeshore path on Lakeshore Drive in Chicago.  Life was getting better and before I had realized it was time for my “A” race.  In the 9 months leading up to my first Olympic Distance Triathlon Tony really had helped me get in shape and gave insight on my mental walk thru for my race. Now it was time and I had done all the work I could do. Now, the most important element of the race would be needed…  WILL POWER. The belief in me and the desire to finish what I had started.  The race was a success; I finished my first triathlon in 3hrs2mins.  I was thrilled. My friends were amazed and I had found a new life passion that would forever change my life.

Ironman James Peterson Ford Louisville 2009 Ironman Swim

For that race I was 5’9 170 lbs I had shaved closed to 3 inches off my waist.  I was on cloud 9! Finishing the race left me to wonder how fast could I become and how far could I go.  Being that Tony my trainer was an Ironman, I quickly found myself wanting what he had found. The bragging rights, that amazing feeling of accomplishment and the ability to say that I did something great in my life that I could do in memory of my father and mother. The two people who always believed in me and never gave up no matter how many times I screwed up.  So, in the month of September 2008 I signed up for the 2009 Ford Louisville Ironman. My cousins Bob and Sean called me an idiot and others called me crazy. The Ironman Triathlon is one of the world’s most difficult distances. The Ironman Triathlon is a one-day event beginning with a 2.5-mile swim following a 112-mile bike ending with running a 26.2 marathon to the finish line. The Ironman is a monster of an endurance challenge and many people train years for it and never finish but I was ready to take my mind, body and soul to a place I never ever dreamed I could. I began immediately with my workouts and continued to work with Tony. We re-channeled my goals, reformatted my workouts, and made a written and clear promise to follow thru with my commitment.  My training was tough, time consuming but most importantly in the end it was a life lesson that I will never forget.

Ironman Louisville 2009 James Peterson Bike

My training began immediately with single muscle lifting every day. I changed up my lifts each week. Following each lift or earlier that day I would do at least 45 minutes of high impact cardio work. Whether it was running, spin classes or getting in the pool. I would rest on Sundays and followed a diet that was satisfying and was providing me with the calories and nutrition needed. In the 2 months leading up to my 20 week Ironman program I focused on working my core. I began working with a trainer specifically to strengthen my body to be able to handle the punishment of what the Ironman training was going to be. In 7 months of strength training, core work, and cardio I was ready. My 20 week program was consuming to say the least but I did it by pacing each workout one day at a time.  I went thru some setbacks with nagging injuries and tightness, but working with a Physical Therapist helped me heal those problems and steady my workload to not incur any further injuries.

Ironman James Peterson crosses bridge at Ford Louisville 2009 Ironman

Once again before I knew it race week had arrived. I was in the best shape of my life and ready to take my mind and body to a place I had never been. Boy was I scared and nervous, but the other athletes I met and worked with over the past year helped me establish the confidence I always wanted. The race was an astonishing experience that taught me so much about myself.  At the end of the race I surprised myself, finishing the Ironman in 13hours17mins and I felt great. I experienced no real pain, no injuries, and tons of smiles and tears of joy in between. I had surpassed my trainer Tony finishing times at both Ironman Wisconsin and Ironman Brazil. The feeling of running thru the finish line and seeing the crowds cheering for me was worth all the pain and the loneliness I experienced in my training in the months during my 20 week program.

Ironman James Peterson finishing Ford Louisville Ironman 2009

Finishing the Ford Louisville Ironman in the fall of 2009 gave me the confidence, the body and the achievement that finally made me feel that I had made a true change in my life.  Today I am 5’9 and 160lbs and my body fat is below 10%. I have found a new sense of self and satisfaction in my life as a result of my triathlon training.  Since finishing the Louisville Ironman, I have run in the Chicago Marathon and I have signed up for the Wisconsin Ironman for the fall of 2010.  I will continue my Ironman races each year till my body says no more. I can proudly call myself “The Hurricane” because today I have the will power, mind set and the self esteem to better myself as a result of my triathlon training.                                                                I will never give up; I will never give in…

2009 Louisville Ironman Finisher James Peterson

“Ironman has always been about finishing what you have started. About being able to do what you have set out to do. Maybe not as fast as the person in front of you but certainly faster than the person that never started”  – John Collins,  Founder of The Ironman Triathlon.

The following information where things I did and used in order to become the Ironman today.  First, I contacted my doctor to make sure that triathlons were safe for me to do. Then I contacted a certified trainer, finally I worked with nutrutionalist to find out how to design a safe and satisfying diet.  Finally, I made a sincere commitment to myself to stay focused and finish the goal that I had started and set out to finish.  Here are some of the books and sites that I used to help educate myself on how to train, eat, and workout to accomplish my personal goals.

Websites:
www.calorieking.com
www.beginnertriathlete.com
www.ironman.com
www.realage.com/the-you-docs/you-on-a-diet/

Books:
Starting Out by Paul Huddle & Roch Frey with Bob Babbitt
The Unbreakable Athlete: Injury Prevention; Ironman
Ironman Made Easy: Triathlon (Ironman)
Runner’s World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)

Last August, one of Viktoria Telek’s friends and supporter, Jiannina Castro brought the contest to her attention the “Hot Body” contestand encouraged her to tryout. Open Casting Calls were held Nationwide, Viktoria went to the one held on South Beach at The Vitamin Shoppe. With over 3,200 applicants, Viktoria was ecstatic when months later she received a call that she was a Semi-Finalist.  It was then up to the audience to vote online for their favorite. Thank you for those for you that voted and for your support.  A panel of judges selected Viktoria Telek as one of the 10 Finalist (5 Men/5 Women).

Last week Viktoria Telek was flown to NYC city for the Finalist 3-days Event.  This was an all expense paid trip,  accommodations included one of NYC top Hotels, The Standard, healthy delicious food from Energy Kitchen, (Franchise is coming to Miami! Check out their nutritious & delicious foods all under 500 calories at www.EnergyKitchen.com) interviews with  top fitness leaders and  an intense private boot camp type class at Gold’s Gym  to test the finalist fitness level, endurance and proper technique.
The winners were announced at an exclusive party at the Avenue, one of NYC nightlife hotspots.  The finalists stood in their swimsuits overlooking hundreds of guests including top models, press, media, and industry leaders.  Viktoria Telek was announced the Female winner and is honored to have been chosen.    Viktoria Telek was able to get advice from experts such as such as Topher Despres of  Wilhelmina Models-fitness division  and Editor in Chief of Shape Magazine, Valerie Latona.  The day after being awarded the winner of the “Hot Body” contest, Viktoria Telek shot a full spread in her favorite magazine, Shape. “This truly is a dream come true.  There is nothing better than being a professional in commercial real estate to share my passion for fitness & wellness to others.  I am dedicated to helping people maximize their potential through lifestyle choices.  Being featured in Shape Magazine is an incredible opportunity to inspire a huge market and motivate others to take their lives to the next level!

In order to be fit and healthy you have to make change your lifestyle.  Viktoria Telek was able to “exceed her limits….and take her life to the neXt level.   Visit www.areyoux.com to find what actively your passion about and how you can live a healthy and fit lifestyle.   Come check out X8 South Beach Boot Camps, where Viktoria Telek and her two extraordinary partners will get you in the best shape with a fun workout.  

Coming soon online workouts for anyone anytime…Get that tight butt you always wanted.  Don’t for get to look while getting fit.  Check out the  best pair of active pants you’ll ever buy under Gear at  Areyoux.com.  Created by Viktoria Telek and the X8 team.

Look for Viktoria Telek’s Shape Magazine photo spread and top workout moves set to hit stands in the upcoming June Issue.   Valorie Latona, Editor in Chief of Shape Magazine had this to say….
“The female winner of the Wilhelmina/Shape Hot Body model contest is.ut by Twitter earlier; if you want to follow me on twitter, my user name is vlatonaSHAPE) Viktoria shot a fitness piece with us yesterday; look for it in the June issue of Shape.
Why I loved Viktoria: Not only does she have an AMAZING body (with abs, I must say, that are fabulously sculpted) but she was very real. She seemed just like every one of us, which helps to prove the point that getting a firm butt, flat (sculpted) abs, and strong (lean) legs IS do-able. And you should have seen her do a V-pike on a stability ball (without the slightest bit of wobble); that tells you how strong her core is!
Some stay-fit tips that Viktoria gave me:
1) DO DOUBLE DUTY AT WORK: Viktoria works in commercial real estate in Miami Beach—and got rid of her desk chair years ago. She sits on a stablility ball, making her time at the desk more active. (No wonder she’s got great abs!)

2) FIND SOMETHING YOU LOVE TO DO: You aren’t going to exercise if you hate what you’re doing. Find an activity you love to do and do it. Viktoria is a big fan of Wakeboarding, Kiteboarding, Stand-Up Paddleboarding, and Surfing (can you tell she lives near the beach!?)

3) MAKE TIME EVERY DAY TO EXERCISE: Everyone can find time (even just 15 minutes) in their schedule. By making a commitment to your body, you WILL see changes. (So true!)

4) PRACTICE THE ART OF PORTION CONTROL: Yes, you can indulge your sweets cravings (Viktoria is partial to sour patch kids) but eat in moderation. Don’t ever cheat yourself or not give into a craving…as you’ll just binge more later on. (Why I have an extra large Vivani Dark Chocolate bar in my desk drawer, very conveniently located next to my keyboard!)

5) HAVE A WORKOUT BUDDY (OR TWO): Viktoria started doing bootcamps with her friends on the beach…and found that they all loved doing it together. More and more friends have joined!

An injury or pulled muscle could have me out of training for weeks and effect my performance in NY.  I recognize the importance of warming up before working out and cooling down after.  The next few weeks I need to be very regimented with my pre & post workout stretching.

If I told you that you only had to add an extra five to 10 minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it? Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s workout and, consequently, his or her overall health.

What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles.
Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.

The warm up is your chance to focus on the physical, getting your body ready for the workout to come. For this reason, the warm up is an essential part of your workout, not just for your body, but for your mind. Warming up is important for a number of reasons including:
1. Warms the muscles and increases the body temperature, which leads to efficient calorie burning.
2. It helps increase blood flow to the muscles, allowing them to contract and relax more quickly, produces faster, more forceful muscle contractions.
3. Increases your metabolic rate so oxygen is delivered to the working muscles more quickly.
4. Prevents injuries by improving the elasticity of your muscles.
5. Gives you better muscle control by speeding up your neural message pathways to the muscles.
6. Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood.
7. Improves joint range of motion, increases the elasticity of the ligaments, tendons and other connective tissues.
8. Psychologically prepares you for higher intensities, and allows the body to preform more strenous activity by increasing your ability to focus on exercise.
9. Increases overall exercise performance.

Where to Begin
Your warm-up should consist of two phases: Progressive aerobic activity that utilizes the muscles that you will be using during your workout and flexibility exercises. Choosing which warm-up activity to use is easy. You just need to slow down what you will be doing during your workout. For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.  The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level. After the aerobic warm-up activity, you should incorporate flexibility and stretching exercises.  Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable.  Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
1. Warm up for about 5-10 minutes. How long you warm up will often depend on what you’re doing and how much time you need to transition into exercise. For example, if you’re working out on a cold day or doing a very hard workout, you may need 10 or more minutes to warm up. If you’re doing a light workout or you’re already warm from doing other activities, you may need just a few minutes.
2. Stretch. The key to stretching is making sure your muscles are warmed up first, which is why I recommend incorporating some light stretching in your warm up and between your light cardio.  After your workout is when you need to spend the time to really stretch.
3. Take your time. The idea is to warm up gradually. Allowing your heart rate and respiration to increase slowly will make the transition into your workout easier and give your body time to prepare for what’s to come.

There are different ways to warm up and they’re often classified into three categories: passive, general and specific.  Passive warm ups, raise the body’s temperature by doing things like sitting in a hot tub or taking a hot shower and is a good choice for light activities, stretching and yoga.  General warm ups involve increasing the heart rate and body temperature by just moving the body around.  Specific warm ups mean you do similar movements to the exercises you’ll be doing during your workout.

Warm ups for Cardio Workouts. For cardio workouts, it’s best to stick with lighter versions of the exercise you’ll be doing. For example, if you’re running, you might start with a few minutes of light walking, move into a slow jog and then into the workout. If you’re doing an aerobics workout, you might start with low-impact moves (step-touches, grapevines, marching in place, etc.) before you move on to more vigorous activities.

Warm ups for Strength Training. You can either do a general warm up of a a few minutes of light cardio, or a specific warm up where you do warm up sets for each exercise. In that case, you might do one set of the coming exercise with lighter weights before you reach for the heavier weights.

Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

Cool Down
1. Helps the heart rate and respiration slow down gradually
2. Helps avoid dizziness or fainting, which sometimes happens when exercise is stopped suddenly and blood pools in the legs.
3. Allows your muscles time to recover and repair for the next workout.
4. Helps your muscles get rid of waste products such as lactic acid.
5. Helps you end your workout on a good note.

Many people skip the cool down because they run out of time, lose focus or just run out of steam and find they’re ready to move on.  But allowing yourself this time will help your body recover and this recovery will help you be prepared for the next workout.  Take just a few minutes at the end of your workout (particularly your cardio workout) to do the following:
1. Slow down. Just like your warm up, when you get to the end of your workout, slow down and gradually allow your heart rate to lower.
2. Continue moving. Give yourself at least five minutes to move around, especially if you’ve been doing high intensity exercise.
3. Cool off. Keep moving until you’re not sweating anymore and your skin is cool to the touch. Use this time to drink water and rehydrate.
4. Stretch. Once you’ve cooled off, this is an excellent time to stretch the muscles you’ve used during the workout. Stretching can help relax the body and increase flexibility.  Make sure you hold each stretch for 15-30 seconds and avoid bouncing.
5. Fuel up. Eat a light snack at least 30-60 minutes after your workout to help your body replace its energy stores and start repairing the body. Experts generally recommend something with both carbs and protein such as yogurt, a smoothie or a half of a turkey sandwich.  You should also make sure you drink plenty of water after your workout as well.

You can also use this time for yoga exercises, which promote flexibility, balance and stability. By taking your body through flowing poses such as cat-cow, downward facing dog and warrior poses you can both stretch and relax.  End with corpse pose to give your body and mind a few minutes to enjoy how you feel.

Click here to check  out Viktoria Telek finalist for Wilhelmina Models hot body search.

I truly appreciate everyone’s vote and support.  It is an honor to be a finalist for neXt hot body.  This opportunity will allow me to motivate & help others make fitness a part of their everyday life.

About 8 years ago, I discovered my passion for fitness and commitment to live a healthy lifestyle.   My sophomore year of college was my turning point as my body began to change.  As, a child I was always very active, participated in many sports, ran cross country,  danced and swam  for many years.   But, as I approached my 20’s my energy level was decreasing, I couldn’t eat whatever I wanted without noticing it and my “maternal” hips appeared.  I realized if I wanted to live longer, minimize aging and feeling good meant making exercise a critical part of my everyday life.

Living a healthy and active lifestyle will improve your overall quality of life, increase your career potential, allow you to achieve your goals, increase energy, build stronger muscles, increase endurance, gain confidence and help you live a longer healthier life.
In order to consistently and effectively live an active lifestyle it is crucial to identify physical activities that you enjoy and are passionate about. If you look forward to your workout or physical activity then you will want to do them every day.

After years in the gym, enjoying adventurous sports, learning/mastering many extreme and water sports, I cannot imagine living my life without fitness.  My mission is to help others find that love and passion for fitness and living a healthy lifestyle.

Viktoria Telek, one of the founders of X8 and website, AreYouX.com.

The website is South Florida’s premier active lifestyle network offering a complete directory of Fitness Activities, Sports, Clubs, Upcoming Events, Health trends and the latest Gear.

AreYouX?
X is an individual that pushes themselves to the next level, through physical challenges and lifestyle choices to maXimize their potential.

Don’t let the Holidays get you off track.
The holidays are usually the most difficult time of the year to maintain your physique, overall physical condition and eating habits.  Here are some key tips to keep you in tip top shape this holiday season.

At the Mall
The food court is full of diet crimes. Here are just a few:
Cinnamon Roll: 850 calories and 34 grams of fat.
Chocolate chip cookie: 280 calories, but it can pack as much fat as two fried-chicken drumsticks. Soft plain pretzel that seems to be a decent option is around 340 calories and has 5 grams of fat.
Fit Tips:
Eat a hearty breakfast before you leave the house such as: oatmeal, fresh fruit, and whole-grain toast. Get up and get to the mall as soon as it opens.  Many of the tempting foods such as pizza or fries will be less tempting during the early hours of the day.

At a Party
Holiday parties are full of calories with cosmos, cocktails and unknown appetizers. Those petite plates look innocent, but two scoops of spinach-artichoke dip with a handful of pita chips, a couple of slices of bruschetta, is nearly 500 calories. The worst part is these skimpy snacks don’t even fill you up.
Fit Tips:
Plan your workouts in the morning on the party days. Don’t go to parties hungry.  Have a light dinner beforehand so you are can be more selective at the party and make healthy choices.  Eat foods like shrimp cocktail, prosciutto-wrapped melon, caviar, and skip the heavy mixed drinks. Champagne has only about 85 calories while an eggnog martini can rack up to 300 calories.   Be social and engage in conversation to avoid overeating or tempting deserts.

At the Office
The kitchen is a dumping ground for the goodies your coworkers don’t want in their homes. A trip to the coffeemaker has never been so dangerous, with snicker doodles and lemon bars (both around 140 calories) lurking on every counter. Don’t be fooled by your boss’s seemingly innocuous slivers of chocolate fudge; the rich bites pack nearly 120 calories per ounce.
Fit Tips:
Bring your own snacks to work and avoid the kitchen.  If you are tempted with a bad food choice, sniff on coffee beans and wait about 10-15 minutes.  The coffee beans and time will help minimize your cravings.  Pressing “pause” on a craving helps retrain your brain to resist the urge next time.

At the Coffee Shop
Sleep deprivation has turned you into a gift-wrapping zombie.   Eggnog latte or peppermint mocha seems like the perfect pick-me-up, but it’s dessert in disguise, with up to 700 calories and about the same amount of fat as a Quarter Pounder with Cheese. And don’t tell yourself that a tasty drink will help you resist the pastries (there can be 500 calories in a slice of banana bread, BTW). Studies show that calories from beverages don’t fill you up as much as those from solid foods.
Fit Tips:
When a java craving strikes, invite a fit friend (the one who drinks small skim lattes) to join you; that peer pressure may help you make a positive choice. “Or decide on a healthy drink before you go, and order first so you’re not tempted by a pal’s unhealthy pick.  Take five minutes to think about your decision and minimize your carving. Bypass the coffee place by bringing your own coffee to work or on a shopping trip. You will not only save calories but save money too!

We wish you a Happy and Healthy Holiday Season and look forward to taking your fitness and lifestyle to the neXt level in 2010.