During my first round of P90X I followed the nutrition guide almost to the letter which has helped me lose 25 pounds!! Now that I have finished my first round of the X I am taking a “break” between Beachbody workouts and mixing up my workouts a bit by doing various other exercises. I am also no longer following the P90X nutrition guide, I am using some strategies that I have learned from the P90X program as well as using some strategies from a book called “The ABS diet” which is a fantastic book and I highly recommend it.

 The nutrition rules I follow are very basic but I think a lot of people brush off the idea of incorporating them into their everyday life maybe thinking that the “weight watchers” or the “south beach diet” plans will help get them better results faster and easier. I have personally seen some of my own family members try some of these diets, though they initially worked and took the weight off, the weight over time seemed to creep back on and then some!

I believe it is so important to get yourself into a fitness program such as P90X, Hip Hop ABS or a similar exercise program because doing a program like this over a course of let’s say 90 days really fires up your metabolism which is EXACTLY what you want to have happen. See once you have your metabolism cranking you will be able to have that cheat meal once a week and your body will have the ability to burn it off. I will list out my nutrition strategies that has helped me take and keep the weight off both during and after my round of the X.

Before I get into my must follow rules. I want to discuss some of the general nutrition guidelines rules that I have been following since starting the P90X program. I truly believe that if you follow these few simple nutrition rules and integrate them into your workout routine I have no doubt that you will see amazing results as well:)

• You really want to concentrate on eating whole wheat products, this goes for pasta’s breads and cereals. Read the labels and compare products, the higher the product is in fiber the better.

• Almonds (unsalted) – they are great way to get the goods fats into your diet. They are great to have in the afternoon to hold you over until dinner. I think this is one of my favorite snacks!

• Water and plenty of it. Staying hydrated is very important; I try and sip on it throughout the day. Other than my skim milk and my one diet Pepsi’s I have a day (which I love!) I drink water exclusively. Try your best to stay away from all of the high sugar content drinks.

•   Stay away from all the high salt and sugar laden foods.

• Whey powder – This is a great way to get the extra protein that your body needs without having to eat endless amounts of chicken or fish.

• Egg whites – Another great source of protein, one of my favorites!

 Here are a few of the MOST important nutrition rules to follow as best as you can as they have helped me tremendously get to where I’m at today.

vinfit90 Nutrition Rule #1

The very first thing you need to do which is one of the most important ones is to get yourself into the right MINDSET! This is SO IMPORTANT so please reread that sentence again! If you don’t prepare yourself mentally you will feel like your going uphill the whole way. Don’t do this to yourself, tell yourself it’s only 90 days of change let’s do this and see what happens – have an open mind. Be prepared, starting the first phase of “eating clean” can be very tough and a challenge at first because it will take your body some time to adjust to this new way of eating and in little time your food cravings will actually begin to subside! Believe it or not they actually will go away to some degree and you just don’t crave the junk food as much anymore at least that’s what I have experienced.

vinfit90 Nutrition Rule #2

No alcohol – I know I know this one might be a tough one (if you drink) but believe me if you want to give yourself even a chance at getting yourself in the best shape of your life you have to ditch the booze. I love my beer but I have decided that my getting through P90X and beyond with my best effort and intentions is MUCH more important to me than my beer. As I have stated previously as with the food cravings your alcohol cravings will also begin to subside as you get into your new way of eating clean. Alcohol as you may or may not know really messes with your metabolism by SLOWING IT DOWN considerably!! Something you do need or want to have happen especially just starting a fitness program or at any other time for that matter, you want to get your metabolism cranking and keep it there so your body can & will start to burn the fat off your body.

vinfit90 Nutrition Rule #3

You MUST eat to loose the fat – No, I don’t mean eat anything and everything either!! If your doing P90X follow the food guidelines as best as you can, I have decided on the food portion approach, this way I could pick & choose my foods and mix it up a bit from day to day. I try to have 5 to 6 meals spread throughout the day. Depending on what time your day starts and ends try to eat approximately every three hours or so which is what seemed to work best for me. Experiment a little bit and see what works best for YOU. I typically have (3) main meals with (2) or (3) small snacks in between my meals, eating this way will help get and keep your body’s metabolism stoked which is exactly what you want!

If you tend to space out your meals too far apart or skip meals all together you are setting yourself up for failure!! AVOID THIS, believe it or not when you do this your body will quickly put itself into starvation mode thinking it will not get any more food for some time! And your metabolism will slow down and your body will tend to burn your muscle INSTEAD OF THE FAT!! Muscle burns fat so as your body eats up the muscle mass your body will be less able to burn of the fat, hence you see no or little results from all your effort and then you end up calling it quits due to frustration.

vinfit90 Nutrition Rule #4

You MUST record and measure your daily eating – The biggest thing that has helped me along the way was that I made a daily chart and recorded everything I was going to eat AHEAD of time so there was no guessing as to what I was going to pack from day to day and bring with me to carry me through my workday. Otherwise I would probably just grab some things to get me through the day without thinking about it ahead of time and this can really sabotage your diet.

I also prepared a lot of my food on Sunday (cooking chicken, cutting vegetables ect.) so I was pretty much set for most of the week. I found it much easier this way because you will be busy enough with getting in your workouts as well as preparing your food for the next day and every other thing one has to worry about on a daily basis. As with everything this task may seem a little daunting at first but this also became second nature as I don’t even think about it anymore it’s just routine for me now.

Also measure out your food, we all tend to overeat and this will give you a real good idea to “real” portion sizes. At first these portion sizes don’t look all that filling but you will most likely find that you will be satisfied as long as you have the number of servings per day that I discussed earlier.

There is so much more that I could discuss regarding this topic but I just wanted to touch on a few items that helped me most and I know these nutrition strategies will help you as well. I’m feeling quite confident that if you give yourself a chance and implement these few nutrition rules along with getting your exercise routines in as I did, it will pay you BIG dividends! To date I have lost 25 pounds! and 8% body fat in just 90 days!!! So please do yourself a favor and get on my FREE newsletter mailing list and receive all kinds of helpful information to get yourself on track to reach your fitness goals! It’s easy to sign up as it takes just a minute of your time – so don’t delay and “get in it” TODAY.

Well that about wraps up some of my nutrition rules that I have incorporated into my lifestyle these past 90 days and beyond.

But before I go I do want to share just one more thing with you. I discovered the almighty smoothie through a book called the Abs Diet. The smoothie is quick to make and is very filling as well as delicious!! I have one almost every night which helps keep my night cravings at bay. There are many types that you can make but here’s my favorite, enjoy!! Email me and let me know how you like it.

Strawberry Field Marshall Smoothie

½ cup low-fat vanilla yogurt (choose the one with the lowest sugar)

1 cup 1% milk

2 teaspoons peanut butter (I use a natural peanut butter with no sugar added) I also run the measuring spoon under water first which makes it easier to get the peanut butter into the blender.

1 cup frozen strawberries (I’ve tried fresh strawberries but the taste and texture were just not the same)

2 teaspoons whey powder

6 ice cubes, crushed

Makes 2 8-once servings.

Calories per serving: 186; Protein: 11g; Carbs: 26g; Fat: 5g; Saturated Fat: 2g; Sodium: 151 mg; Fiber: 3g

Till next time take care of yourself….

Kevin Pavilonis
aka vinfit90 “get in it”
Email: vinfit90@yahoo.com

Skype: vinfit90
Phone: 339-793-3520

Here are my P90X round 1 Day 0, 30 & 60 day photo comparisons. Just click on photos to enlarge.

Day 0
Weight – 176.2 pounds
Body Fat – 16.4%

Day 30
Weight – 164.4 pounds
Body Fat – 12.2%

Day 60
Weight – 156.0 pounds
Body Fat – 9.3%

Hi everyone,

Just checking in, it’s Sunday July 27th. I was sitting here this morning deciding on what workouts I am going to be doing this week. I am going to push play this morning probably with P90X back & biceps, then this week I think I will go to the gym once or twice and mix my P90X workouts in the rest of the days. That brings me to the reason why I am writing this blog, what are you doing for workouts? One of Beachbody’s workouts? your local gym?? Running?? In the coming days I will be posting a poll to see what all of you out there are doing for workouts. I am very curious to see what workouts/programs will be the most popular. Hmmmm we’ll have to see! I hope all is well with everyone and your workouts.

Take care,
Kevin

Hey everyone,

Hope everyone had a fun and safe holiday!!

I’m happy to say that I have now completed my first P90X round!!! Towards the end of my round it got really tough due to my workload at work, but hey we all have have to punch the clock to pay the bills! That’s life – you just do the best you can and keep going! That’s the point I want to make here, even though my diet was off compared to the previous weeks and my workouts were let’s just say sporadic I’m still here and I plan on pushing play today! Just keep going no matter what, don’t let one bad eating day spoil what you’ve accomplished so far.

This is the great thing about doing a program like P90X, as you work your way through and finish the program your metabolism is stoked and is very efficient so your able do get away with that cheat meal here and there. I’m not saying do it every night but having one cheat meal a week your body is able to burn it off and it having that one meal of your choice will ultimately help keep your cravings at bay.

Now that I have completed my first round of P90X I will be going back to my local gym for a short time while I decide on which Beachbody workout I am going to use to continue on my fitness success and also give me more time to work on building a successful team of Beachbody coaches. I will be adding information to my web site very shortly on how you too can become a Independent Beachbody coach and not only build on your own fitness goals AND get paid to do it but help others reach their fitness goals as well. That is what it’s all about, it’s a great thing.

Till next time take care of yourself,

Kevin Pavilonis
aka vinfit90 “get in it”
Email: vinfit90@yahoo.com
Phone: 339-793-3520
Skype: vinfit90

P90X – first round – week 7 update

Wow I can’t believe I am here writing this update at this point in the program, it feels awesome! Before I continue with my update I have to first tell you of the struggle that I went thru the previous 3 times I attempted this program. Each time I made it to the 3 to 6 week mark only to stop for various reasons; one reason was basically that I was trying to balance too much in my life at those moments, working 2 or 3 jobs, kids busy schedules, running a household etc. Also on top of that trying to squeeze in my workouts, plan, shop for and prepare all my meals. It was quite the daunting task to say the least! For those of you that have kids and own a home and are working your fingers to the bone everyday you know where I’m coming from.

I was pretty disappointed & discouraged with myself for not being able to stick with it but I NEVER GAVE UP!! and neither should you!! Since I first saw the commercial for P90X I knew right then and there that I wanted to try this program out, it just looked so cool the exercises they were doing. I wanted to do something other than the same old gym routine that I was doing at that time; this program looked like it offered just what I needed and was looking for. I can now say that I am committed to it everyday and it is starting to show and pay off. I must say if you have someone that you can do the program with it makes a HUGE difference in every aspect. If you don’t that’s o.k. because this is where a coach is so important! For motivation, nutrition advice and all the experience they can share with you to help you thru and stick with your program whether it be P90X or not. So if you don’t currently have a coach I highly recommend you get one. Lucky for you I am now a Beachbody independent coach and would love the opportunity to help an work with you to reach your goals.

O.K. back to my update, the program feels like it’s flying by now. When I first started the P90X program that was far from the case, it felt like the first month dragged along. I think that had a lot to due with the fact that I am so anxious to get thru my 90 days to see what this program can due for me. To this point I have followed the program by the book (except for doing the X-Stretch on my rest day). They give you the option to do the stretch on your “rest day” if you want. I felt it was best for me to take the whole day off without any exercise; it was nice to rest my body as well as my mind. To date I have lost a total of 17 pounds without losing any of my muscle mass and I am currently at 11.7 body fat down from 16.4, so I am very happy with the results so far.

Initially when I started the program I was like WOW every bit of it was tough! You have this feeling like how am I ever going to days 90 days of this?? I think a lot of it had to do with the fact that it really targets most things people avoid working at the gym (at least me anyways) i.e. pull-ups, any type of Plyometrics (jump training) to name just a few, and Tony is just a MACHINE he doesn’t stop! Put luckily it’s a CD and you can hit the pause button! But thankfully I can tell you it does slowly get easier, every workout you do you can go a little further without needing to pause the workout to catch your breathe, you feel stronger, you can reach a little further. Now 7 weeks into it I feel MUCH stronger in all of the workouts especially the ab ripper routine, though I can’t finish the workout straight thru yet but I can do all the reps! The diet or as I prefer to call it “eating clean” took me about 2 weeks before my body adjusted to the new foods I was feeding it and all my cravings for beer and any type of junk food dissipated. So hang in there the eating part slowly gets easier as well!! I can honestly say at this point I don’t even want the junk!:)

Well that’s it for now, I’ll be posting more shortly trying to cover as many aspects of this program as I can so hopefully you gain a feel for what to expect as you work your way through this program.

As always, if you need any help just ask. You can email or call me.

Take care of yourself!

Kevin Pavilonis
Independent Beachbody Coach

Phone – (339) 793-3520
Email – vinfit90@yahoo.com
Skype – vinfit90

First off let me say that I am not a nutritionist or certified trainer so please speak to your doctor for advice on what your personal needs are. I am just speaking from my own experience from over the years on what has and has not worked for me. I’m am a big believer in taking supplements as well, I just don’t think that you could take in enough food variety during the day to get “everything” you need everyday ESPECIALLY if you are working out hard everyday doing the X. So PLEASE do the right thing and check with your medical provider to see what is best for you.

I would like to take this time to talk about my nutrition that I have incorporated into my lifestyle during my 90 days doing the X. I will discuss in detail the supplements that I have tried or am currently taken during my round of P90X in a upcoming article.

General nutrition guidelines rules that I have been using since starting the P90X program:

The very first thing you need to do which is the most important one is to get yourself into the right mindset! If you don’t prepare yourself mentally you will feel like your going uphill the whole way. Don’t do this to yourself, tell yourself it’s only 90 days of change let’s do this and see what happens – have an open mind. Be prepared, starting the first phase of “eating clean” as it can be tough at first because it will take your body some time to adjust to this new way of eating and in little time your food cravings will begin to subside! Believe it or not they actually do go away and you just don’t crave the junk food anymore at least that’s what I have experienced. So let’s get going and dive right into my most important nutrition rules.

Here are a few of the MOST important nutrition rules to follow as best as you can as they have helped me tremendously get to where I’m at today.

vinfit90 Nutrition Rule #1

No alcohol – I know I know this one might be a tough one (if you drink) but believe me if you want to give yourself even a chance at getting yourself in the best shape of your life you have to ditch the booze for now. I love my beer but I have decided that my getting through P90X with my best effort and intentions is MUCH more important to me than my beer. As I have stated previously as with the food cravings your alcohol cravings will also begin to subside as you get into your new way of eating. I can happily say that I am now into my 11th week and have not had one drink nor craved it! Although I will celebrate my completing my round of the X with a nice icy cold beer – heck I’m human, but after my celebration ends I will go right back to my eating clean and my workouts
Alcohol as you may or may not know really messes with your metabolism by SLOWING IT DOWN considerably!! Something you do need or want to have happen especially just starting this program or any other program for that matter, you want to get your metabolism cranking and keep it there so your body can & will start to burn the fat off your body.

vinfit90 Nutrition Rule #2

You MUST eat to loose the fat – No, I don’t mean eat anything and everything either!! If your doing P90X follow the food guidelines as best as you can, I have decided on the food portion approach, this way I could pick & choose my foods and mix it up a bit from day to day. I try to have 5 to 6 meals spread throughout the day. Depending on what time your day starts and ends try to eat approximately every three hours or so which is what seemed to work best for me. Experiment a little bit and see what works best for YOU. I typically have (3) main meals with (2) or (3) small snacks in between my meals, eating this way will help get and keep your body’s metabolism stoked which is exactly what you want!
If you tend to space out your meals to far apart or skip meals all together you are setting yourself up for failure!! AVOID THIS, believe it or not when you do this your body will quickly put itself into starvation mode thinking it will not get any more food for some time! And your metabolism will slow down and your body will tend to burn your muscle INSTEAD OF THE FAT!! Muscle burns fat so as your body eats up the muscle mass your body will be less able to burn of the fat, hence you see no or little results from all your effort and then you end up calling it quits due to frustration.
I will post in a upcoming blog a typical days eating for me for your reference, please note that this is the eating plan that I’m currently following for the third and final phase only. This brings me to my next vinfit90 nutrition rule #3.

vinfit90 Nutrition Rule #3

You MUST record and measure your daily eating – The biggest thing that has helped me along was that I made a chart and recorded everything I was going to eat AHEAD of time so there was no guessing as to what I was going to pack from day to day and bring with me to carry me through my workday. I also prepared a lot of my food on Sunday (cooking chicken, cutting vegetables ect.) so I was pretty much set for most of the week. I found it much easier this way because you will be busy enough with getting in your workouts as well as preparing your food for the next day. As with everything this task as well might seem a little daunting at first but this also became second nature as I don’t even think about it anymore it’s just routine for me now.

Also measure out your food, we all tend to overeat and this will give you a real good idea to “real” portion sizes. At first these portion sizes don’t look all that filling but you will most likely find that you will be satisfied along as you have the number of servings per day that I discussed earlier.

I’m feeling quite confident that if you give yourself a chance and implement these few nutrition rules along with your exercise routines as I did it will pay you BIG dividends! To date I have lost over 20 pounds and over 7% body fat in just 11 weeks!! So do yourself a favor and get on my FREE newsletter mailing list and receive all kinds of helpful information to get yourself on track to reach your fitness goals! It’s easy to sign up as it takes just a minute of your time – so don’t delay and “get in it” TODAY.

Well that about wraps up some my nutrition rules that I use have incorporated into my lifestyle these past 90 days. Please check back often as I will be adding more nutrition rules and advice as well as video to help you reach your goals!!

So let me know if you have any questions regarding your nutritional needs that have not been explained here. I’d love to hear from you.

Till next time take care of yourself….

Kevin Pavilonis
aka vinfit90 “get in it”
Email: vinfit90@yahoo.com
Phone: 339-793-3520
Skype: vinfit90

 “Getting in shape with P90X”

Decision time…

If you come to a point in your life and you are unhappy with the way you look or feel this is the fitness program for YOU! You and only you can make the decision to change, Beachbody offers the greatest tools but it’s up to you to give it you’re 100% commitment. This program will challenge you endlessly; I have done various forms of exercise through my lifetime. Ku fu, indoor soccer, weightlifting, running etc. but I never found myself in peak condition or at least the condition I had always hoped for. To get yourself in the best shape you really need to pull the nutrition part of program together as much if not more than the exercise, these two work hand in hand…period! As with most people I seemed to make it more difficult for myself in the past by really putting the effort into my workouts but not being fully committed to my diet (having a few beers with my buddies, pizza – yep you know what I’m talking about). Well, this is where this program shines!!

This 90 day program takes the guesswork out of what to eat, what not to eat and how much. What is great about P90X is that they really mix the type of exercises up. This is what they refer to as “muscle confusion” They use a combination of Weights, Yoga, Kenpo Karate, Plyometrics, Core Synergistics and an AB routine that really gets results! It’s not the typical gym routine where you do the same routine doing the same amount of sets & reps day in and day out.

So get yourself motivated and jump into this program, you have nothing to loss except some unwanted body fat:). If you need some help or motivation please drop me an email or call me and I’d be glad to help!

Till next time……….stay motivated & take care of yourself.

Please check back here often as I will be adding more posts to provide you with more motivation, workouts tips & more!!

Kevin Pavilonis
Independent Beachbody Fitness Coach

Phone -(339) 793-3520
Email - vinfit90@yahoo.com
Skype – vinfit90

Hi, thanks for checking out my blog. I am currently doing the P90x program put out by the company Beachbody. I am currently into my 5th week! 7 more to go, with clean eating as specified in the program guide and consistantly getting in your workouts you will get amazing results. I am so impressed with the program and the company to this point that I have decided to become a coach to help others with their struggles and celebrate their success through their workout program.

If you are currently doing or thinking about trying the P90X workout or any other workout for that matter I’d love to hear from you.