Sleeping For Size: HOW A GOOD NIGHT'S SLEEP BUILDS MUSCLE

A good night's sleep is important for maximal growth and recovery following a workout. During sleep, the body "shuts down," allowing metablic processes to become more effective. Some people claim they need only three to four hours of sleep a night, but most need at least eight hours to feel fully refreshed. Bodybuilders, in particular, need adequate sleep for growth and recovery, especially with one crushing workout after another.

Melatonin, produced naturally from the amino acid tryptophan, is a hormone secreted by a gland in the brain. Several things can interfere with the body's natural production of melatonin. Those include exercising intensely, ingesting alcohol, allowing too much light in the room when trying to sleep and taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, acetaminophen, naproxen sodium and aspirin. Mood, appetite and feelings of well being are adversely affected when the body is low in melatonin.

In supplement form, melatonin can help some people get more sleep and is effective in treating jet lag and certain sleep disorders. Research showed that taking a melatonin supplement helped travelers regain regular sleep patterns more quickly than when they relied on nature to take its course. The subjects in that study also reported that they fell asleep quicker and felt more rested the next morning.
Timing the dosage is important. Travelers who take melatonin on the day of a flight have reported better results than those who begin taking the supplement several days before a journey. Furthermore, reports indicate that taking melatonin regularly may inhibit many of its benefits. This supplement should be reserved for occasional use.

To maintain naturally high levels of melatonin, keep your bedroom very dark, cut back on NSAIDs and avoid alcohol late at night. Train earlier in the day. With melatonin supplements, take one to three milligrams before bedtime (start with the lower dose and work up to the higher amount on subsequent nights if need be).

SLEEP TIP: Get out of bed when you first wake up. Don't roll over and snooze for another five, 10 or 20 minutes. The additional "sleep" most likely will only make you feel more tired or groggy.

FOX NEWS: BECOME AN BEACHBODY COACH

P90X: Week 2: A NEW DAY (Shoulders & Arms)

Well, today's a new day and I am in my 2nd week of P90X. Can U believe it? This is something that I ask myself everyday. I am really shocked that I have come this far, because after the 1st few days I really didnt know if it was going to last >> Getting through the pain and all.

The thing that I noticed and enjoy is the ENERGY. The Energy that I have is off the chain and I am loving it. I find myself not needing nearly as much sleep as I use to and I have more of an up and go.

So far I have barely been able to keep up with the Nutritional Plan.  But I have been close. I have to start writing down what it is that I eat so that I can count the calories to make sure Im getting the correct amount to get the Muscle that I so long for.  But it's hard but it can be done.
I guess after I really get the hang of it I'll be okay.
But I want to have everything in order right from the beginning. But to understand all of this it really takes some time to get used to, especially if u haven't ever counted calories before or even worked out.

Anyhow, I'm managing coming along and Im still pushing play!


IS THERE ANYONE LISTENIN?

P90X IS AN ADVENTURE: DAY 5 LEGS & BACK

Yesterday, Day 5 of my P90X journey was a good one I have to say!
One thing that has come into my realization is, though P90X is seriously tough, it seems to be getting easier for me to do. And I mean this Mentally as well as Physically!

Last week, the day after I started, my muscles were on a serious lock-down.  It was so bad that I could barely sit. And getting up from out of my seat or even off of the bed took much longer than I ever thought that it could.  But I must admit, getting through all of the pain and so forth was an experience within itself that I didnt mind going through.

TODAY: one week later, I think how last week on my 2nd day I thought that I was not going to make it to today with the P90X program. But Im here in the 2nd week and Im feeling good.

Muscles are a lil tender but not as bad as the 1st week. And the burn, I love the burn. It's an pain that feels good at the same time, and one that makes u know that u have accomplished something...LOL

YOGA X DAY 4: TWIST & TURN & STRETCH! SO GOOD

Hey everyone,    
today is my Day 4 of P90X and what a day it is. YOGA X, I can't believe that I attempted to do this, but I am glad that I did.
Before attempting, I popped in the DVD and watched it, and said to myself, "I can do that"! Well how fooled I was. I learned that Yoga aint all that simple. Always thought that those people just did a movement and that was it. Never thought that it consist of stretching like u never been stretched be4.
I only made it through an 1/2 hour of the 1 hour and 30 minute DVD! Yea Yea Yea, to u it may seem like that wasn't much of nothing or that I just gave up. Well u got it wrong.
For that 1/2 hour I stretched muscles that I never knew that I had. But it felt so good, after each movement that is. But at the time of doing each routine it was an moment of shivering and trying to stay balanced without falling over.
The moves are off the chain. And this workout of YOGA X will definitely get u limber.

Oh yea, one thing that is really good about this particular workout within the series of P90X is that after working out intensely from the 1st day of P90 your muscles become so tight and sore, and doing the YOGA X will pull out the kinks and knots within every muscle that has tightened up.

I'll be so glad when I can make it through the whole routine.

DAY 3 P90X: Prepare Your Meals Ahead Of Time

TO START OFF: I have to say that, YES my muscles are burning right now as I speak, but not as bad as after the 1st day of P90X. I'm luvin it.

             ANYHOW, completed Day 3 last night ( SHOULDERS & ARMS) and though I am feeling a burn, it is an good burn. U know how it's said > HURT SO GOOD? Well that's where I am at right now. While at the same time, happy that I completed an 3rd day, Im thinking bout what's gonna be for breakfast.
Hmmm? U know what? I think I'll have me an SHAKEOLOGY(Chocolate) Those things are so good. Over 70 vitamins/Herbs/Nutrients. And to think that u get a MULTIVITAMIN in a shake is such an convenience and being that u take it in an liquid form the vitamins go right into your system without really having to dissolve like the pills .

Before I go on, I want to give a SHOUT OUT to  my Coach Maureen Guest & Eric Hollingsworth. Both who are my FACEBOOK friends as well, who I would like to thank for their encouragement to continue on with my journey as being an BEACHBODY COACH and my workouts. U 2 ARE DEFINITELY AN INSPIRATION.

SHOULDERS & ARMS

ANYHOW:
U know over these past couple of days I found it really hard to maintain to the Nutrition Book? Well I have, and that's because of the FINANCES.

If one actually sticks to the Nutrition Cookbook, recipe through recipe then they're gonna put an deep hole into their pockets.
Using every ingredient, buying all the protein bars, recovery drink? This will set u back major, unless  your an recording artist with an platinum album : 0 ), then it shouldn't make an difference! But for the rest of us who live more of an life of reality or of the norm, it can take an toll on the sole of your pockets.

Best thing that I recommend is to pick u out a couple of recipe's, then try them out. Which ever ones that u like then on a Sunday (1st day of the week) choose one of your favorites ( PREPARE A LARGE QUANTITY by doubling up on the ingredients). Doing so at the beginning of the week will put more time in your hands by giving yourself the ease of not having to cook everyday throughout  a majority of the week since the food is already prepared.
The ease that I mentioned comes from, just being able to walk to the refrigerator, pulling out your leftovers and warming them up.
Having to go to work, get off at 5:00p.m, rush home, go over homework with the kids, then having to think about what u are going to cook, pulling out all the ingredients and chopping and sauteing and baking, will have u eating dinner by 10:00 at night. Then on top of that u having to do your workouts, take a shower and wanting to get some T.V time in......NAH THAT AINT GONNA WORK!

So to make things easier for yourself,  PLAN OUT & PRE-PARE YOUR MENU 
U will thank me later.
TRAVIS

PLYOMETRICS PT.2

Well, last night was an trip for me.
All through the night I found myself waking up from all of the pain from the stiffness that settled into my muscles. But I had no problem going back to sleep each time because I was so tired from The One, Thee Only, PLYOMETRICS.

A good workout is what I got from this Chapter within the SERIES OF P90X. But honesty is what Im here to give u, so here is the flat out truth > I COULD NOT FINISH THE WHOLE THING. This is surely going to take some getting use to.

Now I must admit that if I was in the military still, I would have no problem completing it (Well not as much as I am presently). Cause when I was in the military (U.S.N/U.S.M.C) I was worked out on an constant with this stuff > MILITARY PUSH-UPS, PYRAMIDS, SQUATS and all. That surely is one thing that I regret leaving behind (or should I say stopping) because my body felt so good during that phase of my life. Always Full Of Energy and Clear Headed. My body was in TIP TOP shape, my clothes fit me to an tee and I felt much better about myself.
But after I was discharged, the military workouts just stopped for me, altogether!
I mean, don't get me wrong, I went to the gym and worked out on the machines > But it > Just Was Not The Same!
I didnt have that same ole push, that drill instructors gave. THAT CONSTANT PUSH they gave to each one of us, which kept us all pushing one step further to completion. But it (THE GYM) just was not the same.
Now that I  have P90X I have found the workouts to be just as intense as my old military workouts, Minus the 4 mile runs. And TONY HORTON words of encouragement are just what I need to help me want to continue on.

I have Decided to Commit to SUCCEED!

P90X DAY 2: PLYOMETRICS/OH THE FURY

I'm trying to get this in before 12a.m. But I am so sore. Sore from Chest & Back yesterday and sore from PLYOMETRICS today.
My LEGS, THIGHS & My AZZ feel like Wet Spaghetti. And I am tired as hell. I will have to continue this tomorrow.

PLYOMETRICS is said to be the hardest of P90X. THEY NEVER LIED.
GOOD NITE

TRAVIS
OH THE PAIN! Swewww

P90X DAY 1: R U SERIOUS?

TODAY: TUESDAY / OCTOBER 12th, 2010.
Popped in the DVD and here comes Tony Horton, with all of his Positiveness and his U Can Do It MENTALITY!


YES I CAN DO IT TOO TONY, I know I can!!! And I did!!!
But in the process of the WIDEFLY PUSH-UPS, HEAVY PANTS, LAWN MOWERS & all the BACKFLYS, I felt like I was gonna die. At one point I was swallowing on an constant to keep myself from throwing up. And I managed to keep it down (All THE WATER THAT IS).

2 ROUNDS? WHAT
R U *&^%*$} Serious? 2 ROUNDS?
Well I didn't know that and no one never explained that to me in the YOUTUBE videos that I've watched during my investigation of P90X!

Yes, that's right. IN ONE WORKOUT SESSION THERE ARE 2 ROUNDS. U start off by doing an 1/2 an hour of an SERIOUS VOMITING INTENSED WORKOUT, then  Once u complete that, then HERE WE GO AGAIN for another round/ROUND 2.
Which is the same workout but done backward. So what u did last U now do 1st til u find yourself finishing the 2nd round with the 1st workout that u started off doing. This is what gives u the muscle confusion which at the end of the 90 day workout u see results of being RIPPED from HEAD TO TOE.

Anyhow. Finally I made it through, with an non completion of the last 5 minutes which included the COOL DOWN.


 Ow!! R U SERIOUS?!?

With sweat pouring off of me and VOMIT creeping up my esophagus, I heard my mind telling me that it was time to head for an SERIOUS shower.

JUMPING INTO THAT WATER AINT NEVA FELT SO GOOD! Well that's what I thought at the time. Cause when that warm water hit my shoulder so well, All I could feel what an soothing RELIEF going through my body.... with an thought repeating itself over and over saying"  OH My mind HOW RIGHT U WERE. A shower would make me feel better." I just didnt know how much.

Well after enjoying that sensation of being messaged by sharp jet streams of water, I looked up and in front of my eyes was the DOVE extra moisturizing soap ( Suppose to be good for my eczema. Mm Hmm! Right!)  Grabbing the Dove while at the same time loving this aquatic massage, the 1st thing thta came to my mind was rub that soap on my shoulder and help massage some of that pain away.


OW/S*YT!! WHAT THE PH*CK. THAT SH*T HURTS!! R U SERIOUS??
U mean to tell me that I can't reach my dayum shoulder? I never thought that washing my body would be such an chore.
Immediately my mind reflected back on my military days of BOOT CAMP and the pain and tiredness that I constantly felt from the INTENSED DRILLS they gave to me day by day. And how I would run for the showers and then waking up the next day feeling like an SHOE STRING that's been CHEWED & SUCKED ON by an INFANT going through its TEETHING stage!