My Fitness: Slim in 6 Review

Slim in 6: It’s been a while since I’ve done Slim in 6. In fact, I ordered them so long ago that I have the VHS tapes.  This was my second Beachbody workout to try. If you order from the Beachbody website, you’ll receive six DVDs, resistance bands, a workout calendar, eating plan, a six-day jump-start diet, and other informational brochures.  The DVD set currently retails for $39.90 + tax (on sale!) on the Beachbody website. How it works: the suggested rotation is to do Start it Up (30 minutes) the first week, then progress to Ramp it Up (50 minutes) for two weeks and conclude with Burn it Up (50 minutes) for three weeks.  The set also includes a bonus 10-minute abs workout and 15-minute stretching workout, as well as an additional Cardio Core workout.   I highly recommend following the meal plan and taking the supplements to receive the best results. 

If you're looking to lose weight and tone up (lean muscles), then this is a great workout.  The tapes combine aerobic and resistance training (typical exercises include lunges, squats, crunches, etc) and Debbie is accompanied by a male and female exerciser (though these workouts seem to be more geared toward females). I appreciated the clock and segment timer, as they motivated me to keep going.

Things I liked about Debbie: she is super-friendly, upbeat, and positive throughout the workouts.  I found her to be motivational. I love that the workouts come with a nutritional guide/meal plan, and that Beachbody offers on-line support and a coach. For what you are getting, I find the price to be more than reasonable. The things that weren't for me: Similar to what I said in my 30-day shred review, I get bored during the last three weeks performing the same workout over and over again. To help alleviate this, I mixed it up with the additional Cardio workout. Overall, I would highly recommend these DVDs as I saw great results.

My Fitness: P90X2 Review

P90X2: I didn’t think it was possible, but these workouts are even more intense than the original P90X.  This was my sixth Beachbody workout to try.  If you order the base pack from the website, you’ll receive twelve DVDs, an intro video, a comprehensive nutrition plan, detailed fitness guide, workout calendar, on-line support, and other informational brochures.  The DVD set currently retails for $119.85 + tax on the Beachbody website.  How it works: there are three phases – Phase 1: Foundation (3-5 weeks), Phase 2: Strength (3-6 weeks) and Phase 3:  Performance (3-4 weeks).

The DVDs for P90X2 include:

1. X2 CORE (60 minutes) – This is the main core workout for P90X2. 
2. PLYOCIDE (60 minutes) – Another explosive plyo workout.
3. X2 RECOVERY + MOBILITY (60 minutes) – This DVD includes foam rolling and recovery.
4. X2 TOTAL BODY (65 minutes) – This DVD focuses on instability and resistance training
5. X2 YOGA (70 minutes) – This is shorter than the P90X yoga but is still difficult.
6. X2 BALANCE + POWER (65 minutes) – Core balance and power training.
7. CHEST + BACK + BALANCE (60 minutes) – Strength and balance training using unstable platforms.
8. X2 SHOULDERS + ARMS (55 minutes) – Shoulders and Arms strength training.
9. BASE + BACK (55 minutes) – Pull-up and Plyo moves to sculpt your base and back.
10. P.A.P. LOWER (65 minutes) - A revolutionary sports training technique that helps translate fitness into pro-level performance.
11. P.A.P. UPPER (55 minutes) - Destroyingly difficult yet seemingly straightforward moves.
12. X2 AB RIPPER (20 minutes) Another solid ab-ripping workout.

All of the DVDs have the countdown at the bottom, which I appreciate.  Tony is again accompanied by both men and women, and they are real people who have gone through the program and seen great results. Tony is still a fantastic instructor – I love his jokes and find him to be encouraging and motivational. I really push myself during these workouts.  The workouts are geared toward men and women. 

Things I liked about Tony: Like I said above – he is a GREAT coach. One of my favorites.  I like his style and appreciate his focus on form, which eliminates possible injuries.  I love that the workouts come with a nutritional guide/meal plan and on-line support and a coach. These DVDs cost a lot of money, but they provide 90 days of workouts, nutrition, and fitness advice.  For what you are getting, I find the price to be reasonable (about the same as a gym membership, but with a personal trainer named Tony).  I also love that the DVDs are rotational, so you’re not doing the same workout every day.  The things that weren't for me: These DVDs are really difficult.  If you aren’t already in shape, I wouldn’t recommend them for you.  Definitely try P90X first, then use this as your next workout to see continued, improved results.

My Fitness: Insanity Workout Review

Insanity: Wow! That’s the only way to describe Shaun T’s INSANE workouts.  I love them, I hate them, and I am sore when I finish, but the results are AMAZING!  This was my fifth Beachbody workout to try. If you order from their website, you’ll receive ten DVDs, a nutrition plan, fitness guide, workout calendar, on-line support, and other informational brochures. The DVD currently retails for $119.85 + tax on the Beachbody website. 

This is all floor exercises using your body weight with lots of plyometric and isometric exercises, cardio and core exercise that will work you -- hard. The exercises come fast and furious with a good mix of cardio and strength building (e.g. squat type exercises and push-up type exercises).

 

It's broken into two four week segments with a "recovery" (I use that term loosely...) week in-between. The warm-up itself is a workout. The first four weeks are two rounds of three sets of a series of exercises. In the second four weeks you'll find some of the same warm-up exercises from the first four weeks, and the program itself moves to three rounds of three different sets of exercises.

There are 10 DVDs total:

1. Dig Deeper & Fit Test (30 minutes): This fit test is a workout in itself.
2. Plyometric Cardio Circuit (42 minutes): This DVD is intervals of intense lower-body plyo and cardio.  Be prepared to sweat!
3. Cardio Power & Resistance (40 minutes): This DVD combines strength-training and power moves.
4. Cardio Recovery (33 minutes): This is the “easy” DVD you’ll do once a week, but it’s still intense.
5. Pure Cardio & Cardio Abs (55 minutes): This is a nonstop cardio workout
6. Core Cardio & Balance (37 minutes): This is one of the “recovery” DVDs.  It’s a definite break from the first five but still tough.
7. Max Interval Circuit & Fit Test (86 minutes): This is an interval circuit that's more intense than anything you've ever done before.
8. Max Interval Plyo (55 minutes): Push your legs 'til they beg for mercy with power and plyo
9. Max Cardio Conditioning & Cardio Abs (65 minutes): This is an extreme cardio workout.
10. Max Recovery (47 minutes): This is another “recovery” DVD but is filled with intense moves and stretches.

Things I liked about Shaun T: His workouts are intense and motivational. He’s tough but encouraging and I find myself pushing harder at his instruction.  I love that the workouts come with a nutritional guide/meal plan, and that Beachbody offers on-line support and a coach.  These workouts are definitely not for the faint at heart and are great for men or women.  It’s definitely pricey, but the workouts are some of the most intense in the market.  I think they are worth the price.  The things that weren't for me: This DVD set is pretty much impossible for people with joint issues - especially knees.  Avoid it if you fall into that category.  Otherwise – plan on sweating a LOT and seeing major results with Insanity!

My Fitness: P90X Workout Review

P90X: These workouts are intense, but I saw some of my best results on P90X.  I followed the workout regimen and meal plan exactly the first time, and literally everyone around me noticed.

This was my fourth Beachbody workout to try.  If you order the base pack from the website, you’ll receive twelve DVDs, an intro video, a comprehensive nutrition plan, detailed fitness guide, workout calendar, on-line support, and other informational brochures.  The DVD set currently retails for $119.85 + tax on the Beachbody website.  How it works: there are three suggested rotations – Lean, Classic, and Doubles.  I’ve done Lean and Classic with similar results.

No matter which routine you select, you’ll workout six times a week, rotating between the DVDs:

1. Chest & Back (55 minutes): Strength training workout, requires weights or bands, pushup bar, pull-up bar, and chair.
2. Plyometrics (60 minutes): I really enjoy this workout – you’ll need a stool or chair and mat, but the explosive cardio and jumping burns calories and builds muscle.
3. Shoulders & Arms: Strength training workout, requires weights or bands and a chair.
4. Yoga X (95 minutes): This workout is LONG.  You’ll need a mat and possibly a yoga block. It combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.
5. Legs & Back (60 minutes): Strength training workout, requires weights or bands, a wall, pull-up bar or bands, and a chair
6.  Kenpo X (60 minutes): My favorite DVD! This is an intense cardio workout with punching and kicking for endurance, balance, and coordination.
7. X Stretch (60 minutes): Stretching is so important when you’re working out this hard.  I love the stretch workout.  You’ll need a mat and possibly yoga blocks.
8. Core Synergistics (60 minutes): Another favorite of mine. You’ll need a mat and weights or bands for this core workout that combines moves from some of the other workouts.
9. Chest, Shoulders, & Triceps (55 minutes): Strength training workout, requires weights or bands, push-up bar, and chair.
10. Back & Biceps (50 minutes): Strength training workout, requires weights or bands, pull-up bar or bands, and chair.
11. Cardio X (45 minutes): Another workout that I really enjoyed.  You’ll need a stool or chair and  a mat. This is A fun, low-impact cardio routine (the Lean segment uses this instead of Plyo)
12. Ab Ripper X (20 minutes): You’ll need a mat for this intense ab routine.  It took me weeks before I could do all 300+ ab reps

All of the DVDs have the countdown at the bottom, which I appreciate.  Tony is accompanied by both men and women, and they are real people who have gone through the program and seen great results. Tony is a fantastic instructor – I love his jokes and find him to be encouraging and motivational. I really push myself during these workouts.  The workouts are geared toward men and women.  In fact, my brother and I did the workouts together a few years back with great results.

Things I liked about Tony: Like I said above – he is a GREAT coach.  One of my favorites.  I like his style and appreciate his focus on form, which eliminates possible injuries.  I love that the workouts come with a nutritional guide/meal plan.  I followed this religiously the first time I did the program with fantastic results. I also highly recommend the recovery drink and other supplements. I also like that Beachbody offers on-line support and a coach. These DVDs cost a lot of money, but they provide 90 days of workouts, nutrition, and fitness advice.  For what you are getting, I find the price to be reasonable (about the same as a gym membership, but with a personal trainer named Tony).  I also love that the DVDs are rotational, so you’re not doing the same workout every day.  The things that weren't for me: None.  Honestly. These workouts are great.  I highly recommend them to anyone. 

My Faith: My Testimony

A few years ago, while I was serving in the Youth Ministry at Prestonwood Baptist Church, the youth minister challenged each of us to share our story on Facebook.  So, I created a 2-minute video and have attached it below…  

If the below video is not working properly (or is running slowly), use this link: Testimony Video

Testimony from Rachel McMichael on Vimeo.

My Fitness: Undereating & Overeating

Everyone’s fitness journey is unique. Some people were born to run. Others love the gym. And then there’s me.  Sure, I was active as a child – my parents were strict and we weren’t allowed to watch a lot of TV or play many video games.  I spent most of my time reading and riding my bike up and down the street.  But I can’t really say that I loved fitness.

I’ve always been fortunate to have a very high metabolism. I never really had to worry about my weight or what my body looked like, and I never watched what I ate. That all changed my senior year of college.  During an internship in Dallas, I gained ten pounds and noticed my pants were pretty snug. My girlfriends and I decided that it was time to get in shape.  We made a pact to work out/train together when we got back on campus, and we did.  We would run the Bear Trail and come up with sculpting routines for our upper and lower bodies, and we also tried to eat a healthier, lower calorie diet.  I was so obsessed with the diet part, and I began tracking exactly what I ate and eating less and less while working out harder and longer. 

By the time I graduated from college that fall, I weighed around 90 pounds.  Not nearly enough for my 5’6” frame.  By God’s grace, I moved in with my parents and could no longer “hide” my disturbing eating habits and significant weight loss.  Unfortunately, instead of turning to my Creator and resting in Him, I turned to food for comfort.  I began eating…. and eating… and eating. I no longer had control over food – it had control over me.  I gained approximately 70 pounds over the next four months.

The turning point came the next fall.  I was so ashamed of my weight and my appearance and had been spending quite a bit of time with my parents.  My 6-foot-tall, athletic, lean father walked into the media room at their house one evening and mentioned that he had lost a few pounds and I realized (to my horror) that we weighed the same amount.  The following week, we went on vacation to my grandparents’ house. At their house, I no longer had access to the volumes of food to which I had been turning (i.e. six bagels for breakfast, a large pizza for lunch, and two value meals plus ice cream for dinner). 

It was at my grandparents’ house and with the help of a wonderful Christian counselor that I began to re-learn what “healthy” actually meant.  And the journey hasn’t been easy.  There are times that I am much more committed to healthy eating and fitness and other seasons where I have put those things on the back burner for my career or a relationship or because I just didn’t feel like it.  I have never turned back to under-eating, but I do still struggle occasionally with finding comfort or satisfaction in rich and unhealthy foods.

So why do I tell you all of this?  For me, that part of my life is a vivid reminder of why I can’t do it on my own.  It was a cry for help from a girl who wanted so desperately to control everything around her, and then a girl who longed for love and sought it through a relationship with food.  I have learned that the only thing in this life that truly satisfies is an authentic relationship with the God of the Universe.   A relationship where I spend time reading His word (the Bible) each morning and in prayer and meditation.  A relationship where I put Him first, and where I turn to Him when I am afraid or lonely or sad, and where I run to him during the good times to share my joy and excitement and praise.  If you have questions or want to know more about this, I’d love to share more of my story with you.  You can also find my testimony under the “My Faith” section of this blog.

My Family: The Proposal

August 9 was Phil's birthday. The night before he had taken me to a nice Italian dinner (and honestly, I had fully expected him to propose and had been SO disappointed that he hadn’t), and this evening I was taking him out to celebrate. I picked Phil up from the church, and on the way to the restaurant, he mentioned that he left his Bible in his office and wanted me to remind him to grab it when they got back to the church. (I thought nothing of this, as this has happened many times in the past)

After dinner - when we arrived at the church - I waited in Phil's office while he ran to the restroom. I thought he was going to be a while, so I was actually on the phone with my dad when he returned.  Phil said that he wanted to show me some of the construction that was being done on the back room of the stage. [Background info: a few weeks before, the church had begun renovations on the Student Ministry wing, including the backstage room where Phil and I had first seen each other the previous Fall.] I followed Phil back to the room and when we walked up the stairs, I heard music playing in the background and saw a circle of candles in the spot where I had been standing the first time Phil saw me.

Phil led me over to a couch in the corner of the room and pulled out a journal that he had been keeping since we met. He read me excerpts from the journal, including accounts of different dates we had gone on, things that attracted him to me, and different scriptures and prayers he had been praying for me. He then turned to a page with scriptures that referenced biblical marriages and love. He had me read the first scripture, then he read the next, etc. The last scripture was 1 Corinthians 13. Phil had written a few words from the passage on each page, so he started by reading "Love is patient" - then turned the page and I read "Love is kind" - all the way to "Love never ends." The next page said "Rachel Renee Allen" and the next said "I love you" [the first time he had ever said these words to me!!!] and the last page said "Will you marry me?" As he read that, Phil pulled a ring out of his bag and got down on one knee. I said "yes", and after putting the ring on my finger, we each prayed.

Phil then asked if I wanted to dance with him in the candle circle. He went over and switched the iPod to a song that one of his friends wrote [he first played the song for me earlier that weekend and it talks about a man who wants a woman to take his last name]. About halfway through the song, Phil asked if I wanted to see the construction they were doing to the stage, and when we went out there, Phil’s friend (Jack Doyle) was actually there playing the guitar and another guy was playing the keyboard. The music had been live and I hadn't even known! Another couple (Brian and Maegan Witham) was there too and had helped setup the room for Phil's proposal.

It was such a special evening for us and one that I will never forget. 

My Faith: 2013 Prayer Calendar

One of the most important parts of my day is the “quiet time” that I spend reading my Bible, praying, and memorizing scripture. It is what keeps me spiritually fit, by building and growing my relationship with the Lord. Just like when I miss a scheduled workout, I feel “blah”, when I miss my time with the Lord, I can tell that my day is just not right.

Did you know that when Jesus was giving his Sermon on the Mount in Matthew 6, and he gave them Lord’s Prayer (verses 9-13), he did not say “if you pray, then this is how you should pray”, he said “when you pray”. The context of this is so important – there is an expectation that we will pray to God.

For me, I like to be intentional with this prayer time, so I have created a Prayer Calendar (inspired by a friend of mine who does the same thing). There are plenty of days when I pray about more than what is on this calendar, but this calendar helps me to stay focused and intentional.

Weekly

Sunday: Church
On Sundays, I pray not only for the leadership in our current church, but also those where our friends and families serve. I pray also for the people who attend the services and Bible fellowship classes – that the Holy Spirit would speak to their hearts and that their lives would be changed.

Monday: My Family
On Mondays, I pray for my immediate and extended family. If there are specific things going on in their lives, I pray for those. I pray for those in our family who do not yet know Christ – that He would open their hearts and would allow them to know Him soon. I pray for their health, their relationships, and their spiritual growth.

Tuesday: My Husband & Our Child
On Tuesdays, I pray for Phil. For the work that he is doing with the youth at our church, and for his leadership. I pray for our relationship, for his spiritual growth, and for anything that I know is heavy on his heart. I also pray for the little girl that God is knitting together in my womb – that she would be healthy and that she would grow up to know and love Christ.

Wednesday: My Church Staff & Families
On Wednesdays, I pray for each of the ministers on staff. I pray for their families and their ministries. I pray that they will submit to God’s wisdom and that God will knit their hearts together to serve Him well.

Thursday: Close Friends & Colleagues
On Thursdays, I lift up my closest friends as well as the people who I work with. I pray for specific things I know that are going on in their lives and that they would draw close to God. I pray for those who I know do not have a relationship with Christ – that they too would come to know Him soon.

Friday: Prayer Requests of Others
On Fridays, I lift up the prayer requests of others that have come my way throughout the week. If you e-mail me a prayer request, I promise to be praying for you on this day.

Saturday: Our Ministry
On Saturdays, I pray for the youth at our church and the youth at the church where we previously served. I pray for specific requests of the girls in my small group, as well as for changed hearts and changed minds of the youth in our city. I pray that they would have an impact on this world. I also pray for their leadership – that the leaders who volunteer on Sundays and Wednesdays and the youth ministry team would fall more in love with Christ each day, and that they would have the energy and dedication to be committed to reaching our youth.

Monthly
I’ll also have an area to pray for depending on the month:

January: Our Marriage
During January, I will be praying for our marriage – that Phil and I would continue to strengthen our relationship, that I would submit to his will, and that he would lead me well.

February: Phil
During the month of our wedding anniversary, I will commit to praying for my husband

March: Emma Grace
During this month, I will pray for our sweet daughter – that God would keep her healthy and that she would grow up to love Him.

April: Work
This month, I commit to praying for the leadership at my current company and for God’s will in all of my business opportunities.

May: Political Leaders
I will be praying for the current leaders in office & their families.

June: Students
June is such a busy time for our student ministry – with camps and mission trips. During this month, I commit to pray for the students and leaders.

July: Marriages
During this month, I will pray for our friends who are engaged to be married and those we know know who are having marital problems.

August: School
As teachers and school leaders head back to the classroom, I will be praying for them.

September: Myself
As I adjust to the role of Emma Grace’s mommy, I will pray for me and that my actions would align with what God wants for my life – that I would be a strong role model for my daughter and a Proverbs 31 wife to my husband.

October: Missions
During the month of October, I will praying for our friends who are serving as missionaries both here in the US and overseas.

November: Thanksgiving
During the month of November, I will pray for things I am thankful for and that God will be continually cultivating a grateful heart in me.

December: Balance
With the hectic holidays, I will pray that Phil and I are making the most of our time and our abilities and that we are keeping a good balance in our marriage, our relationship with Christ, etc.

I encourage you to take this template and modify it to fit your prayer needs and use it throughout 2013. Be prepared to be amazed by the power of prayer!

My Food: Spinach & Strawberry Salad

I absolutely love this salad, and my husband actually craves it.  He asks for it at least a few nights a week.  The recipe is easy to make, uses clean foods, and tastes great.

Yields: 1 serving

Ingredients:
1 ½-2 cups spinach, washed
2-3 strawberries, sliced
1 Tbsp Feta Cheese
8-12 Walnuts, (I cut these in halves or fourths) (For a less healthy option, my husband likes candied walnuts or praline pecans)
1-2 Tbsp Raspberry Vinaigrette Dressing

Directions:
Combine all ingredients in bowl, drizzle dressing on top, and serve.

Note: I used to make this salad with cherry tomatoes rather than strawberries, but we love the sweetness of the strawberries.  Feel free to substitute.