So What Is The Asylum?

This article was written by fitness guru Steve Edwards. Read this article if you want to know if Insanity: The Asylum is for you.

Even if you never played football, you've probably heard the term Hell Week. This is generally the first official week of football practice, which takes place before the start of school so the coaches can put the hammer down and not have to worry about whether or not the players can walk to class when they're done. It's essentially designed to condense preseason conditioning into one week-long period. Beachbody's latest workout program, INSANITY: THE ASYLUM™, follows this example. Except instead of Hell Week, you're in for Hell Month, which promises to have you ready for a season of pretty much anything.

"This is not INSANITY®," says Shaun while pushing the team through THE ASYLUM's Vertical Plyo. He uses a tone that suggests INSANITY is some form of lightweight aerobic work rather than the most intense cardio program burned to DVD thus far. And, true enough, THE ASYLUM isn't INSANITY; it's a sequel to that program, and it's designed to take things to the next level. But THE ASYLUM actually isn't harder so much as it's different. So let's take a deeper look at THE ASYLUM so you can decide whether it's the right program for you.

What if you're not an athlete?

Beachbody® is promoting INSANITY: THE ASYLUM as sports conditioning, which the guide defines as "speed, coordination, balance, agility, and power." And while these performance traits will certainly enhance your contribution to the company basketball team, they'll also help you improve in other aspects of your life. When you move better, life becomes easier. Sports are just games that highlight human function, so nonspecific athletic training is simply exercise that helps you perform various life tasks more effectively.

And if you are an athlete?

If you're an athlete, or even were just an active child, you're going to feel a bit like a kid in a candy store doing this program. For someone like me, who played a lot of different sports growing up, it brings back memories galore, often involving sports I'd forgotten I'd ever done. The entire program feels a bit like playing, or, as Shaun says, as if you're part of Team ASYLUM and all practicing together for the big game.

"Frankentraining"

On one of my blog reviews of INSANITY: THE ASYLUM, I was asked the difference between sports training and sports conditioning. The simple answer is that sports training is systematic, and sports conditioning is getting in shape for your season as quickly as possible. Back on the Hell Month theme, THE ASYLUM is designed to whip you into shape fast, so it pulls from many different training systems, meshing them together to form what seems almost like a mad scientist's version of cross-training. "Frankentraining," if you will.

I'll back up and define the so-called Frankentraining a bit further. I often explain to customers, when comparing P90X® and INSANITY, that the X is like training for a season of INSANITY. The X is a longer, more systematic training approach that can be tailored a number of different ways to target strengths, weaknesses, and goals. INSANITY comes at you like a challenge and never lets up—more like a sports season.

THE ASYLUM is for when the season is about to start and you have to get ready as fast as possible—when there's no time to systematically tear you down and build you back up. It has to happen now, so you want to target strength, speed, coordination, flexibility, and stamina all at once. You heard the coach: It's Hell Month. There's no time to mess around. Let's get busy!

So what do you get?

Seven workouts, only six of which are actually part of the official program, though. However, as INSANITY grads know, the Athletic Performance Assessment (or Fit Test) isn't exactly a day off. Here's a quick breakdown of the programs that are included in INSANITY: THE ASYLUM.

Speed & Agility: Shaun used to refer to this as an active recovery workout, which we changed because this is the first workout you do and we didn't want people running away scared. It's a hard workout—very hard—but Speed & Agility targets proprioceptive awareness (neuromuscular patterns) and speed instead of explosive strength, so in a technical sense, Shaun's definition of "active recovery" is accurate. As any of you who've actually been through a Hell Week will remember, there were parts of practice that were obviously for strength improvements, like where you hit each other (or sleds, or dummies) with a lot of force. Then there were parts, usually during "breaks," when you did speed and agility drills that were often more painful than hitting those tackling dummies. This workout is about those "breaks." And because its target is speed, you'll most likely feel, like me, that there's no end to how much you can improve.

Back to Core: One of the most interesting core workouts you'll ever do, Back to Core targets your abs by working everything but your abs. Having nice-looking abs is a function of having a strong core, low body fat, and good posture. Does it work? Check out the pic of Shaun.

Strength: A full-body strength routine that's varied and interesting. I think it's summed up pretty well on my blog:

"ASYLUM Strength will get more use than any anything in my Beachbody arsenal. For someone like me who does a lot of mountain sports—or, really, any weekend warrior whose sport provides a lot of cardiovascular fitness—it's a perfect complement."

Vertical Plyo: See "this is not INSANITY" above—this workout is absolutely brutal. You'll either spend most of your time in the air or on the ground doing push-ups, which is how Shaun penalizes the team when their form begins to falter.

Game Day: A massive sports day, where you do sports-specific movements 'til failure, from a veritable summer camp of options. If it weren't so painful, it would seem like nothing but fun.

Overtime: Uh-oh, you've got another quarter to go. To be used after any workout for a bonus round. Some of the more explosive movements in the program happen here, so you have to want it—bad.

Relief: A thorough stretching routine that's meant to be done when you have the time after any workout. Promises to be the best 20 minutes of your day.

As the Men's Wearhouse® guy says, "You're going to like the way you look®." A lot of people have already noticed that Shaun looks more ripped than he did during INSANITY. The thing about sports training is that body composition changes happen naturally. You're not bodybuilding, per se; you're just making your body more athletic. And the human body, in order to function well, tends to add muscle to places that look natural, balanced, and attractive. There's a reason why the most popular ancient statues are of athletes.

Are you ready?

BACKing up!

The past week has not been an easy one. I have been nursing a severely strained and sore back. And after I called my hubby over to help me up off the couch one day, it occurred to me: Our backs just don't get enough credit. If you think about it, the health of our backs is incredibly important to our overall well being.

Not only do we have muscles and nerves running the gamut of our backs but we also have the vertebrae and discs that make up our spine. If these are not functioning properly, our body's movement can be seriously hindered. Can you imagine if you didn't have a spine? A strong spine is the difference between looking someone in the face and eating dinner with the dog. Then you have what is arguably the most important part of the central nervous system: the spinal cord. The spinal cord works with our brain to send those signals back and forth that keep our bodies moving. If this cord becomes damaged, movement in our bodies can cease permanently.

My family is plagued with back problems. I've seen many family members slow down because of the condition of our backs. Think about to the last time you may have hurt your back. You may have had a hard time sitting, standing, walking, etc. There are those out there that are plagued with this every single day! Another issue is that because our backs can be so complex, it can be difficult to diagnose and treat back problems. There are people out there that spend their lives in chronic pain because of their backs. Sometimes doctors cannot treat patients and their back problems because the risks of doing more damage are too high.

Being good to our backs is incredibly important. I did a little digging and found some great tips to help keep our backs in tip-top shape (some of which I found surprising):

Don't smoke: People who smoke are more likely to have lower back pain and over 80% more likely to develop degenerative disc disease than non-smokers.

Exercise properly: Exercise provides the double-benefit of helping your back heal more quickly and helping prevent a recurrence of the back pain. A focused exercise program is a critical part of almost any back pain treatment, and should include a combination of stretching, strengthening and low-impact aerobic exercise. Exercise is important to continue even after you feel better to prevent future bouts of back pain.

Watch what you eat. Eat a healthy and nutritious diet that is very essential to build the repair and defense mechanisms of the body.

Stand up straight. Always maintain a good posture during rest, travel or work to avoid strain and pressure to your back.

Sleep like a baby. Design your sleeping postures in such a way so as to avoid sleeping on your stomach because that strains the neck and eventually your back. You can also twist and sleep on the sides but never on your stomach.

Stay hydrated. Maintain good habits like drinking eight glasses of water daily. This will at least make you get up and complete a set of healthy routine you have set for yourself and at the same cause physical activity that is helpful for your back.

Lift safely. Avoid lifting heavy things as it can put a great deal of pressure on your back. So always try putting the pressure on your legs and bend your knee to lift heavy objects.

Hold the phone. Never rest your phone between the neck and shoulder as this can also strain your back.

Be proactive with your back. Always go for regular spine check ups to prevent any back problem, especially when you are under a lot of stress, pregnant or suffering the effects of an accident or trauma.

There are many, many other tip out there that can help for a sore back. My most important piece of advice is to see a doctor when you suspect a problem. If you already have a back issue, always double check before you begin any kind of stretching or other exercise as it can make the problem worse. Love your back properly and it will love you in return!

My Journey to Excellence: One Month Down

I did it. One month of exercise. I was hit with setbacks: Spring Break, responsibilities with home and school, and some injuries. Even as I write this, I'm nursing a sore back. But I kept pushing "play" and worked through. If I was hurt, I found something that I could do. I paid better attention to my nutrition. I started getting more sleep. So even though I didn't sweat as much as I would've liked but I managed to change some bad habits and that right there is a success.

So here is my 1 month update picture. The picture itself doesn't do justice that changes that I've noticed. My waist and stomach have gotten smaller while there's more lean definition in my arms. My jeans have gotten looser as well. I'm looking forward to what the next month brings. My hope is that I see more improvement and that you'll join me on my journey!

9 Appetite-Supressing Foods

1 . Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.

2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.

4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.

5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.

6. Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flaxseeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.

7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.

8. Whey Protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.

9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.