iX3 Fitness 60-Day Body Transformation Challenge & Contest

Get Excited! The first iX3 Fitness 60 Day Body Transformation Contest is here. It starts Monday, January 6th, 2014. So if you are ready to challenge yourself to get in the best shape of your life - keep reading. This is definitely for you... 

Introduction:

First and Foremost, the iX3 60-day challenge is designed to make EVERYONE a winner. How? Because no matter the outcome, everybody wins health, weight loss, and FUN! The ultimate goal of the competition is to get you hyped up for your fitness goals and to add another layer of accountability to your fitness program. Contests are a great way to set both short and long term goals, and more importantly, to see it through to the end. If you are struggling with accountability, this contest may very well be a great way to motivate yourself! 

Transformations are Judged in 4 ways:

Fit Test Improvement
Change in appearance
Body fat percentage lost 
Personal growth

We judge the contest in 4 ways so that the only factor isn't weight alone. We understand that someone that is heavier could potentially lose more weight than someone who does not have as much weight to lose. This is why we incorporate actual physical improvements, appearance and personal growth to the equation. 

Part 1: Fit Test

Every 30 days we have a group fitness test that measures your improved fitness level and physical performance. For the purpose of this challenge, the most improved fitness assessments will be used to judge the winners of the contest. 

Part 2: Appearance

To judge your appearance, we will take a photo of you at the beginning and end of the contest. In order to judge the transformation effectively we will need to be able to see your transformation.

Guidelines for Women:
- Two-piece swimsuit is acceptable
- Sports bra and short gym shorts 

Guidelines for Men:
- No shirt
- Short gym shorts are acceptable

*Photos will be taken on January 6th.


Part 3: Body Fat Percentage lost

We will take your body fat measurement at the beginning and end of the contest. Easy enough! 

Part 4: Your Story

At the end of the contest we will record a video of you talking about any personal transformations you dealt with during the contest. If you dealt with painful emotions, exceeded your goals, overcame food addictions and cravings or anything else - this is where you will share it.

A video recording is mandatory!

Here is a list questions that we may ask:
- What motivated you to buckle down and lose the weight NOW?
- Why now? Why this contest? What changed?
- What obstacles did you overcome to make it through the challenge?
- How do you feel now? Are you proud of yourself? Are you disappointed?
- What kind of results did you get? How many pounds did you lose? What changes did your body undergo?

Don’t hold back! Your story is just as important as your physical results

Start + End Dates

Contest Starts: January 6th, 2014

Contest Ends:  March 6th, 2014

Sign up at the Gym with Dash or Allan 

Requirements

To qualify you must workout at least 3 times per week with IntensityX3. Obviously, the people who attend class regularly will have a greater transformation and a better chance of winning the contest. Keep that in mind! It's only 60 days!  

The Prizes

1st Place: 3 months free IntensityX3 membership + $100 gift certificate to Sports Authority ($550 value)
2nd Place: 1 month free IntensityX3 membership + $50 gift certificate to Sports Authority 
3rd Place: $25 gift certificate to Sports Authority 

Remember:

Winning prizes is a great incentive, but the most important thing is that you are going to win health and energy! You can't lose in this contest. 

Try your hardest. It’s just 60 days out of your life. Buckle down for these 60 days, and give it all that you've got. If you need help, your instructors will be happy to help keep you motivated and inspired every step of the way.

60 days from January 6th, 2014, you can look back and think, “$%#@, I actually did it!” Or you can think, “I wish I did it.”

As always, we are here to support you. Make sure to check our private Facebook page for nutritional tips and advice during your journey. Nutrition is the most important part so make sure you are using your nutritional manuals. Good luck! :)

Are you making THIS fitness mistake?

It is generally understood that results in the gym come from hard work. Nothing, and I mean NOTHING replaces putting in hours every week with your fitness. Gone are the days of Richard Simmons and Jane Fonda - IN are the days of P90X and INSANITY fitness classes. So what is your fitness mistake? What is holding you back from reaching your goals this coming year? A PROGRAM. Not just hard exercise.

There are many exercise classes in the area to choose from. Many of you see ads and flyers all the time trying to get you in the door. What separates a fitness program such as P90X and INSANITY from any other gym in your area is the design and structure, geared to deliver nothing else but body shredding results. At another facility you are likely to find difficult exercise, you will sweat, you may be sore, it may FEEL like a great workout, and in all honesty it probably was. The problem is the random exercise that was chosen for you in these workouts are not designed for anything but the effect you feel TODAY. You may see results initially, but you will adapt quickly and then hit that plateau where no change occurs, even though your intensity or dedication may still increase. Simply because you ended the workout lying on the ground doesn't mean it will get you to your ultimate goal.

A fitness program that is structured, incorporates all aspects of human performance, paired with a designed meal plan, is constructed to get you into the best shape of your life - hands down. For example, our P90X and INSANITY fitness program  is designed to pair strength training with cardiovascular, flexibility and mobility components. This gives you the ability to train consistently, optimizing results while minimizing risk of injury and boredom so "falling off the wagon" isn't your endpoint. So consider this point when deciding how to direct your focus come the new year. Resolutions will run wild, but will YOU stick to your journey and make yourself the best you can be this year. Are you willing to make the commitment necessary to surpass the body you have had your entire life? Are you willing to make the statement, that hard training is not only effective and essential, but that hard training, pushing yourself to the limit, is just downright SEXY. Don't take it from me, come see for yourself if you have what it takes to get it done.

The Power of the Mind

You may have heard of the phrase "mind over matter", but what about "mind over muscle"? Most of you put so much stock into your nutrition and weight training (as you should), but do you compliment this with the mental fortitude to see the results you seek? How can you prepare yourself to dominate your training and maximize your results? This can be applied to muscle gain as well as fat loss/weight loss. If you believe, you can achieve...and it can make ALL the difference.

POSITIVE MIND-SET: We are surrounded by so much negativity in our lives. Pessimism runs rampant, stress rules all. From traffic, to family problems, work issues, injuries, all things that can stand in your way to seeing the development you strive for. Try creating positive mental statements about your upcoming workout. Sit in the car for a few minutes before entering Intensity X3, tell yourself what you will achieve, how much weight you will lift, how many reps you will get, how far you will push yourself.

"My back is made of iron, I am going to power through these dumbbell rows"

"My muscles will grow from my post-workout meal"

Just a couple positive statements can deliver advanced results. These affirmations will give you the confidence as well as the foresight to complete your workout as you IMAGINED it.

MIND-MUSCLE CONNECTION: Do you view your workout as a series of exercises? Do you see the schedule as "Chest and Back" and simply that? Do you think about how many reps you are completing each set? Are you really aware of the weight you are choosing and if it is truly ideal for what you want to achieve?

First off, you need to break down your workout not into exercises or sets, but into repetitions. And after you break it down into each individual rep, you need to tear apart each repetition, so each moment you feel the muscle fibers contracting, wrapping around themselves to move the weight against the force of the earth. This may seem excessive, or even spiritual, and in a very real sense it is. However, when you think about it, all your workout is, is a series of moments, and each one counts. Focus on each repetition being quality, squeezing the muscle all the way through all parts of the movement, wrenching every ounce of force from your fibers. Each quality rep will result in a quality set, and guess what: You'll have a badass workout.

MASSAGE THE MIND: Ahh yes, after a tough workout, just rub your skull and feel your muscles grow. That's one big LOL. What I mean is to relax after your training. Here at Intensity X3, yoga is an integral part of our program for a reason. It takes the body through postures that soothes both mentally AND physically. This is why stretching and meditation is so important. In a world that is ever more fast paced, with pressure on "right now" and "I want it yesterday", there needs to be down time to create balance. I have already described how important the mind is to improve your training, and it is equally important to rest your mind as you would rest your muscles between training sessions. Your mind controls your body, and therefore your muscles. Take time for yourself for some creative relaxation: reading, meditation, listening to music, drawing...Something to develop some peaceful moments where you can allow your mind and body to recuperate for the next day of war.

Thanks for reading! Please "LIKE" and Share with your friends to help them on the road to fitness glory!

Healthy Holidays

Lets take a moment to appreciate spending time with family and friends, and being thankful for the things we have in life. With that being said, you already know the pitfalls of sitting around and eating while watching sports, however, there are dangers to hanging around with your loved ones, shacked up during chilly weather. THOSE CALORIES! Here are some good tips to abide by during the "eating season".

DRINK WATER: Often times the human thirst mechanism gets so weak, our body signals hunger when it really needs water. The body is 2/3 water so it is essential to get in lots of fluids especially when exercising regularly. When you don't get water, dehydration leads to all sorts of health malfunctions as well as decreased performance. Try a tall glass of water with some lemon (alkalizing) to give your body what it likely needs. Drink about 10-15 minutes before your meal and you'll feel just how hungry you really are.

USE A SMALLER PLATE: Instead of grabbing the huge serving tray with the raised edges for optimal food-piling, try using a smaller dish, like the ones designed to be used under a bowl. Decreasing the plate only an inch or two can decrease your total food consumption by up to 30%. Humans like to see a clean plate. If you are using a smaller one, your are less likely to over eat and go up for seconds.

EAT LARGER MEALS EARLIER IN THE DAY: If you are going to have a larger family meal, make it earlier rather than later. Eating too close to bedtime gives your body less of a chance of utilizing the extra calories you are consuming. This does not mean you get to pig out on leftovers later on in the evening. Have a nice meal and make it a late afternoon "feast" rather than a late night gorge.

FOCUS ON PROTEIN: In the grand scheme of things, calories are calories. Yet obviously 6 oz of turkey breast is better than the same calories of chocolate chip cookie. If you focus your eating on protein first, chances are you will fill up more with substantial calories rather than the empty processed ones. Even better, add salad and vegetables to your plate as the fibrous food will give you more of a "full" feeling keeping your eating at a limit.

PLEASE, DON'T PASS THE SALT: Most of the food you or your family will make has plenty of sodium already. Do not add to the disaster by adding more. Along with salt comes excess bloating from water retention. You need to shed the accessories of your food in order to reap the rewards. Most initial weight loss comes from water weight. Skip that first step and keep the salt minimal to not blow up over the holidays.

Are Sports Making You Fat?

What is your favorite sport? Football? Basketball? Baseball perhaps? Whatever the case may be, chances are, your favorite sport is making you FAT. That's right, the kind of fat that hangs over your belt. The kind of fat that jiggles when you wave hello or goodbye. The kind of fat that makes brushing your teeth look like you're dancing to "twist and shout". How is this possible you ask? Well, it's because you aren't in the NFL, the NBA, or MLB. You are just you.... and you're lazy (and fat).

The problem with being a sports fans is the fact that you don't play, you WATCH. Watching is synonymous with sitting, sitting associated with eating, and you bet your ass that the NFL isn't synonymous with quinoa and eggs. All the time I see loads of pictures online of the barbecues, the fattening chips, cookies, sausages, beer. Does this mean you can never eat any of these food ever again for the rest of your life? If you are supremely healthy you can enjoy some things once in a while, but on a weekly basis, this type of binge eating and drinking is driving you to the morgue. Especially when football is on TV all weekend as well as Monday, That's three days per week that you are eating like shit.

Really, sports are not the issue. The issue is the associated "splurge" that goes along with being a sports fan. Why is it almost required to be in a situation where you are going to make bad decisions, and where good decisions are virtually impossible? Sports bars, casinos, restaurants - all each of these are generally geared towards poor eating. Just be more aware of your surroundings, root for the home team, and try to at least watch while running on a treadmill or drinking a protein shake :)

Kick Some A$$ with HOT Kickboxing in Boca Raton

Are you fat and out of shape? Are you lean, ripped and on your game? It really doesn't matter where you're at right now. The point is, you aren't where you need to be. There is always room for improvement, so now you're finally getting off your lazy ass and doing something about it. Kudos. What is the best way to do it? Exercise of course! With so many options out there, it's no surprise that you've chosen P90X and INSANITY fitness classes here in Boca Raton, FL. What's more, we now offer a unique class that you can't find just anywhere. You wanna fight? You wanna rage? Well let's punch and kick some shit. WITH SOME HEAT.

HOT kickboxing in Boca Raton is the newest, most unique way to burn
up to 900 calories in 60 minutes! Punching and kicking a bag, letting loose frustration and rage, with an extra sweat to boot. Loud music, pumping you up and flushing the garbage out of your body. What better way to start your day than that? Not only does hot kickboxing feel amazing, by golly it freakin' works! Here are some proven ways that this type of training can step up your game, all without foofy frills and gimmicky exercises. 

1) Cardiovascular Endurance - Combined upper and lower body training makes your heart work harder to deliver blood-carrying oxygen to your training muscles. The result: Heart efficiency increases, aerobic capacity improves, your performance goes off the charts. 

2) Muscular Coordination - I, the instructor tell you what to do. In an INSTANT you react and deliver those knee strikes home. Are you hitting the bag accurately? Did you maintain your position? Are the right muscles working? I will make sure, and it will improve all areas of your control, including strength output for those resistance training P90X classes. 

3) Agility - Movement with a purpose, and accuracy of those movements. A component of coordination, we are nothing with fitness and body movements if we cannot move well. Pinpoint accuracy with your body will ensure that you prevent injury and get the most out of every ounce of effort. 

4) Balance - Do you want to be old, frail and using a guard rail to get off the toilet? F**K NO! Whenever I see those supports I vow to myself that I will never need to use one unless its after leg day. Kicking and punching on one leg, rotating, changing directions.... yeah, trust me. That'll do the trick. "Just say NO" to handicapped shitters.

5) Calories Burned - The more muscles used, the more calories used. I want you DEPLETED, I want you WASTED, I want you EXHAUSTED, but begging for more. If you are able to have a nice leisurely meal at Jamba Juice after the class, you didn't work hard enough. If you have to mop yourself off the floor of our Hot Kickboxing studio, you've done something right. All you'll get is a pat on the back because the real reward are the 800 - 1000 calories you just decimated, and all the excess energy you'll be using the rest of the day. 

6) Straight Sexiness - Everyone has their own opinions. You want rock hard abs and that ass that just won't quit? Tell me if you think some fight training for an hour in the heat will deliver it? Rhetorical question. If you eat clean and you train hard, you will get out what you put in. With this new cutting edge class, we capitalize on a classic favorite and add in the heat to blow your mind... and body. 

7) Who's Your Daddy?? - You likely have some stress in your life. If you don't, I salute you. Every day things go wrong and you have no where to turn to let off some steam. Here, it's just another day at the office for you to go haywire. Only this time you are gloved up and ready to tear your opponent a new Louis Vuitton. Bring your baggage and dump it out all at once. You might even find a shoulder to cry on.

Click Here if you are ready to to join our unique fitness classes in Boca Raton.  

Incidence of diabetes reaches epidemic proportions.

The worldwide incidence of people affected with diabetes soars to 382 million people, up from 317 million people in 2012. Even worse, this number doesn't seem to be slowing down. Oh no, in-fact, research suggests that the number of people diagnosed could surge to 592 million people by 2035. That's 55 percent! Death from diabetes is estimated at 5.1 million a year or 1 every 6 seconds. If these numbers tell us anything, it's that WE are clearly  losing the war on diabetes and obesity. I say "we" because most of us know someone who struggles with this disease. I also say "we" because "we" are footing the bill. The American Diabetics Association estimates healthcare costs associated with diagnosed diabetes at 245 billion. That's BILLION with a B. That's a pretty substantial societal and economic burden, not to mention the millions of lives lost from this debilitating disease. In a time where health insurance rates are soaring, I think we can all see the value in controlling the costs associated with this disease.

The majority of  people diagnosed with diabetes are struggling with type 2 diabetes. Type 2 diabetes is a disease in which your body can no longer metabolize sugar effectively, leading to increases in blood sugar levels. Elevated blood sugar levels are associated with a long list of dangerous and life threatening complications, some of which include damage to the heart, eyes, blood vessels, and kidneys. Type 2 diabetes has been clearly associated with lifestyle choices, including lack of exercise and a poor diet. Through exercise our body has a much easier time lowering blood sugar levels. This is why it is imperative that the diagnosed diabetic follows a regular workout routine. For those of you that are currently disease free, I suggest PREVENTION. As Ben Franklin once said, "an ounce of prevention is worth a pound of cure".
Here is a quick list of the things you can do to prevent type 2 diabetes.
1. EXERCISE... That's a big one.
2. Eat a nutrient rich, plant based diet that is high in fiber and low in processed sugars and chemicals.
3. Avoid toxins in your home and environment. Diabetes has also been linked to toxins in our environment!
4. Lose weight or maintain a healthy weight
5. Increase muscle mass! More muscle = decreased risk of diabetes. Muscle eat's up sugar and consequently keeps your blood sugar levels stable.
6. Get regular check ups with your doctor