exercise

I live!!!

2011-08-22T23:32:00.002-04:00

I'm doing 10-Minute Trainer this month -- I started it last week, and so far I've been pretty good about sticking to the 4-week calendar. I just missed Sunday. But, I've been doing at least 2 workouts each time, which I think is good. I'm not really following any kind of meal plan just because I'm making mostly sensible food choices. What I'm really looking for in this program at the moment is muscle reconditioning so that I can do other things like running -- I've become extremely sedentary over the last 8 months, so I need to start up with something that is manageable and will strengthen my muscles before I venture into anything high impact. I was sore everyday last week, but this week I'm feeling good.

Jillian Michaels 30-day shred: attempt #2!

2011-03-20T14:32:00.002-04:00

Whooooaaaaa... I'm back! I've decided to give Jillian michaels 30-day shred another shot. I am 7 months into a 2 year Nursing BScN program (yes, I graduated from my 4 year BSc Kinesiology program), and I am exhausted and don't work out as regularly as I would like.

Back track to September 2010: I had actually been doing Muay Thai 3x/week and got up to teacher status. But then school started and I ran out of time to really exercise for myself, and I grew weary of the prospect of teaching people when I don't even really get to train myself. So, I stopped teaching at the end of 2010, and then started to vegetate and do nothing. lol.

I want to be a model of my profession, and do both my degrees justice, so I've decided that 30-minutes a day will not kill me, so I'm trying to do exercise every day. I've been good so far; I'm on day 9, and I'm using 3 lb hand weights (the 4 lb ones were too heavy last time) and I'm seeing an improvement in my endurance for the exercises and my strength. I will be switching to Level 2 on Tuesday! Woot. I'm not seeing huge changes in my appearance, but I've been noticing my arms looking a bit better -- firmer, more toned. My abs are slowly coming back, but honestly I don't like her ab moves, so I added my own instead. I skipped a day of 30day shred yesterday and did straight up cardio (treadmill for 25 mins) and abs (20 mins). So, I don't think you HAVE to do 30-day shred everyday; you can switch it up with something else too.

Euphoric

2010-05-26T21:24:00.003-04:00

I ran for the first time since early April today -- and it was halfway decent! I ran 5K in 27:27, even with some walking, so I'm pretty pleased. I'm also extremely sweaty, drenched, in fact; and the salt is burning my skin. But in the grand scheme of things, that's ok.

My feet need to be re-trained to the rigors of running; they've been a little spoiled. For me, that means my first metatarsal-proximal interphalangeal joints (MPIPs) need to be toughened up. And the area where my arch is supposed to be (I dun have an arch) will eventually stop blistering.

Ok. Initiative taken.

Unsatisfactory 5K runs

2010-04-20T11:53:00.003-04:00

Well, I've been trying; I did a few 3K runs previously so I thought I'd jump into 5K. Meh... totally mediocre. Oh well, what can you do. I remember doing mostly 5K for most of my training last year, so I just need to work on the speed. My lungs and heart need some work, that's for sure.

Starting up again

2010-04-14T01:53:00.002-04:00

I've signed up for the Underwear Affair 2010 so I have to start training. I've gone on a couple of 3K runs in the last week, and it feels good! How I wish we had beautiful 16 degree weather all year round!

I'm in the midst of exams so I haven't worked out as much as I would like, but it' happening at least 3 days a week. Better than nothing, right?

Olympics is over...

2010-03-03T12:09:00.003-05:00

The 2010 Winter Olympics in Vancouver, Canada, has officially come to a close. I was so emotionally charged for the last 2 weeks, filled with total Canadian pride. It was like I felt the athlete's success was my own, even though it obviously has nothing to do with me.

In any case, I'm looking forward to the 2014 Sochi, Russia Olympics. And the 2012 Olympics in the summer. YAY! By 2012, I should be graduating from Nursing, if I get in. Still awaiting any kind of response from universities. *le sigh*

Things have been crazy for me lately; I really don't feel like explaining it all, but in a word, nuts.

Meh

2010-02-19T22:32:00.002-05:00

You may have noticed that it's gotten awfully quiet, here in this blog, and rightfully so: the Olympics are going on and I'm dreadfully addicted to watching them! I also got a little busy with assignments, midterms, and all sorts of things like that, so exercise had to take a back seat. That also means that I am not doing Insanity anymore.

Insanity was too much for me; I'm not at that level of fitness yet, and I felt physically sick after doing the workouts, so I would take that as a hint that it's not for me just yet. What I've been doing (when I've had time) is 20 minutes of Yoga, 20 minutes of Turbo Jam, or 30-day shred videos. Even though I'm on Reading Week and I should have loads of time, I am surprisingly busy; I am working on some research stuff which has been pushed back because I wasn't feeling well this week, and I'm catching up on readings that I haven't done yet. yikes. Anyway, needless to say, I have my hands full.

I don't know what to tell you guys; I know "I'm busy" shouldn't be a factor, but it really is. I just wanted to update and let you know that I'm still around, but I'm not being faithful to any one exercise program.

In lieu of Insanity...

2010-01-27T01:50:00.000-05:00

(This post is for Tuesday January 26, 2010)

I did Jillian Michaels' No More Trouble Zones workout today-- it's 60 minutes of cardio, abs, and weights, and it burned! My lower body didn't really feel much; my upper body and abs, however, were screaming! Good stuff.

Day 11 of Insanity: done

2010-01-25T10:13:00.003-05:00

I did Cardio Power & Resistance of the Insanity workout program today. I ended up working out at home today, so it was a little harder to push myself without Anish, but I did it. I had to take more breaks because the ball of my foot kept cramping early on in the workout, and my body has been spoiled with 5 non-workout days last week, so I had to really grind my nose into it, but I did it!

I feel kind of nauseous, and I've been lying on my floor for the last 25 minutes. Ugh. So not going to the lab this morning! I'm going to take it easy and skip dodgeball tonight. This whole "feeling sick after intense working out" is 2 for 2 so far... not so good.

Day 8: done

2010-01-22T10:59:00.001-05:00

I had to skip days 5-7 (day 6 was a scheduled rest day anyway) because of academic purposes, but I'm right back on the wagon today! Anish couldn't work out with me today (he's got a midterm today), so I worked out by myself in my living room. OMG I did Pure Cardio again today. Phew. It's still not any easier than it was the first time I did it. I actually feel kind of nauseated right now because I worked out (hard) pretty much right after waking up. Ugh.

My birthday was on Wednesday, so my friends and I are partying tonight! :) I might do 20-minute Turbo in 20 minutes or so, just to make sure I got my cardio in! :p I'm going to be drinking a fair amount tonight, so I need to make sure my energy deficits are in place! (7 kcal/g of alcohol; 4 kcal/g carb and protein, 9 kcal/g fat).

This sh*t is bananas, yo!

Day 4 - conquered

2010-01-18T13:11:00.001-05:00

Hey guys, day 4: DONE.

Pure cardio = pure hell. I don't like it. But I did it anyway. Booya.

Insanity - Day 3 complete :)

2010-01-17T12:49:00.001-05:00

Anish and I did day 3; Cardio Recovery. It's mostly static stretching poses, but don't think it's easy! It's still challenging, because you're working the lower body, which should already be screaming in pain from day 1 and 2! In addition, we did some abs and arms in the gym, and about 10 minutes of cardio on the treadmill, so it was a nicely rounded workout today.

Tomorrow is going to be hell! Pure Cardio. Hooo boy...

Insanity - Day 2!

2010-01-16T12:10:00.000-05:00

Anish and I blasted through Day 2 - Cardio Power & Resistance. It was tough, not only because it's hard eough of its own, but we were so sore from yesterday. But we pushed through anyway. We did have to take little breaks here and there, but we kept coming back! Just keep in mind doing something, whether it's 30%, 50% or 75% -- is better than doing 0%! So keep your chin up and keep trying.

Insanity has officially begun!

2010-01-15T14:27:00.002-05:00

Me and my pal Anish went to the CIF Studio room today to do Insanity! It's a large room with mirrored walls, so it's perfect to check your form and we have enough room to exercise without crashing into each other.

Since it's day 1, we did Plyo Cardio. It consists of an intense 10-minute warm up, 3x5 min sets of Suicide drills, and then 3x5 mins sets of Basket ball drills, and then another 5-10 minute cool down. It is really hard -- my quads and butt are are so sore, and my abs and my arms... running 6.8 miles yesterday didn't help either!

Anyway, we're going to do this just about every day, unless we have good reasons for missing, like midterms or something.

We're doing it again tomorrow morning at 10 am, so stay tuned!

Pilates

2010-01-14T00:42:00.003-05:00

I've had an "on again, off again" relationship with Winsor Pilates since 2005. Back in the day when I used to weigh 110 lbs, Pilates was my exercise of choice. Now with busy scheduling and winter-time woes, I turn again to Pilates for muscle conditioning and flexibility. It looks simple, but it is deceptively challenging. I have several workouts by Mari Winsor, and I like the sequencing of exercises. She now has a bunch of videos out that use a resistance band with the exercises for more toning benefits too, so it's a great workout for people of all fitness levels.

I came across this video of Christie Yamaguchi, an Olympic Figure Skater; she had been featured in a 2009 issue of Fitness Magazine, and she claims that doing Pilates gave her definition in her abs that she'd never had before, even at her most fit. That is encouraging to me as the everyday woman, seeing that an Olympic athlete gets results from such a "simple" exercise.

Anyway, I did pilates today! woot. I ran into one of my friends on Campus today, and we're finally doing Insanity on Friday! I'm so nervous!

Gym

2010-01-07T21:09:00.003-05:00

I went to the gym this morning with my cousin! :) We got there at about 9:30, and I ran on the treadmill at 5.5 mph for 36 minutes. W00t. It's not bad for the first attempt at running greater than 13 minutes. I almost fell asleep in class afterwards though, because combined with fatigue from exercise and lack of sleep (only slept like 6 hours last night), I wasn't in the best of shape to be relearning the functions of ghrelin, leptin, CCK, and a bunch of other things on a physiological scale for Diabetes. I'll get there!

I ate pretty healthy this week; that's awesome! :)

Committment Fail... that's ok, TRY AGAIN!

2010-01-04T12:02:00.003-05:00

Hey everyone, Happy 2010!

I stopped doing my 30-day shred after about 1 week. Oops. My muscles were incredibly sore, and it just doesn't work like that, so I had to stop. And then I was home for the holidays, so that was a disaster and a half, 5 lbs later...

But, a new year calls for another try. And I never stop trying.

Today I did one of my many pilates workouts (Winsor Pilates: Power Sculpting Buns & Thighs w/ the band), and about 80% of the Plyometrics Cardio Insanity workout. I only did 80% because it was so hard, and I was literally dying. But hey, my Monday mornings are being put to good use; I don't have class until 6 pm tonight.

Day 6 of the 30-day shred

2009-12-16T20:44:00.002-05:00

DONE! :) I noticed my biceps and triceps are firm, and don't wiggle when I wave anymore. SCORE! :D I am feeling kind of sore today though.

30-day shred - day 4

2009-12-14T15:00:00.000-05:00

Ignore the heading on the DVD that says "Lose 20 lbs in 30 days!" -- for someone that is like 180 lbs, maybe that's possible, if they have a very-reduced Calorie diet; we're talking about a loss of 5 lbs/week, which rivals what they do on Biggest Loser (Not to mention you'd have to do more than 20 minutes of exercise a day).

But, she's not kidding about the "shred" part; I think you're supposed to use 3 lb weights, but I use 4lbs, since that is what I have on hand, and MAN it is tough. It is a super circuit training DVD, which means that you move from one exercise to the next, focusing on lots of reps, with little to no rest in between, and integrating short bursts of cardio. After 20 minutes, you are dripping sweat.

I have been diligent with it, for the last 4 days, so that's pretty good. Part of it is because I prefer this kind of training (I feel like I'm working harder in 20 minutes with this, than when I do 40 minutes of Turbo Sculpt), and the other part is driven by the muscle pain that starts to creep in when I'm done 3/4 of the reps. The last part: It's Jillian Michaels people. Come on, look at her!

An interesting thing I've noticed as of today, is that my cravings for mindless munching and sweet things is all but obliterated. Maybe it's because I'm gaining muscle, which is more metabolically active, and actually uses the energy I take in, as opposed to the fat cells that just sit there screaming "FEED MEEEE!". I know that the amount of muscle I'm building isn't stellar, so I know it's not because of hormone changes (I would have to be a woman body-builder for that to happen) but it's something, and I'm doing it every day, so I am sure that has something to do with it.

I wrote one of my finals this morning, went grocery shopping (I'm out of everything), came home, worked out, and showered, all by about 12 pm. Now that is a productive morning. I bought:

- Lipton lemon herbal tea
- 3 cortland apples
- 3 bananas
- 2 cartons blueberries, 2 cartons blackberries (for the cobbler I'm bringing to a party on Thursday)
- 3 Romaine lettuce hearts
- 5 Roma tomatoes
- 3 large lemons
- skim milk powder
- 4x500 mL containers of Butternut Squash soup (whee!)
- a pack of 12 whole wheat Dinner rolls (for the soup)

It came out to $44, because Sobey's is freaking expensive, and the berries were NOT on sale (They were like $10 all-together...). But I am pleased with my haul, nonetheless.

Day 3 of 30-day Shred, still going strong

2009-12-13T16:48:00.000-05:00

Today I did:

- level 1 of the 30-day shred
- Lower Body from Workout: one-on-one with Jackie

Woot!

this is the 5th time I've done the 30-day shred workout (I didn't officially star the 30-day shred until the 11th, but I was doing it on the 7th and 9th of december as well), so I'm feeling stronger in my upper body. Don't get it wrong; I'm still burning and struggling to do the last couple of reps, but I feel stronger in the beginning than I did initially.

God damn, Jillian!

2009-12-12T21:27:00.000-05:00

Jillian Michaels is a Machine, with a capital "M"! I did Level 1 of 30-day Shred today, and I also did her 40-minute workout, "No more trouble zones". I know she's a bad-ass, tough chic, but I had no idea she was this crazy! It's a total body workout with lots of reps for the upper body, lower body, and abs. I wanted to stop several times throughout the video, but she motivates you not in an obnoxious "Come on, keep it going!", overly cheerful way, but more of a firm command-- something along the lines of "come on, do it, or I'll call you a weakling" kind of way. Again, my kind of style ;)

So that's 60 minutes of Circuit Training for me today -- SAWEEEET!

30-day Shred - Group motivation

2009-12-12T11:39:00.000-05:00

Hey everyone,

I've been so lucky to find an online community that started the 30-day shred yesterday! I am fairly motivated myself, however it has been shown that exercise adherence can be enhanced with group cohesion, which is dependent on group composition, and group size.

Group cohesion is the feeling of "togetherness", or a group of people working toward a similar goal. In this case, the goal is doing the 30-day shred together in the hopes to lose weight.

Group composition is just the types of people in the group; this can be related to age, gender, etc.

Group size is just the size of the group; too large of a group and people are less likely to comply with exercise because they feel like they're just lost in the crowd; too small of a group and they may feel like there's not enough support.

It's a fickle thing, but I managed to find a great group! There's about 5 of us, so it's not too small or too big. Check it out!

http://theblogfrog.com/psearch/Community.aspx?blogID=1255231

Day 10 of 10-Minute Trainer

2009-12-10T00:35:00.000-05:00

Ok, I'll be honest: I've stopped doing 10-Minute trainer, and I have been doing Jillian Michael's 30-day shred instead. I ran 3K and did Level 1 and Level 2 on Monday (40 minutes), and then I did the same 30-day shred routines today. I don't know, I think I just got bored of 10-minute trainer. Oops. I tend to bore easily though, so I don't want people to think it is an ineffective workout system! Believe me, when I WAS doing it properly, and eating right, I was feeling and I thought I was seeing positive changes.

I will likely do a review for 30-Day Shred next, and I can feel definite changes. When I woke up on Tuesday I was sore all over-- something I don't frequently feel. My cousin and I will be making a formal commitment to the gym on Thursday mornings starting in January, and then working out on Tuesdays at home. I'll likely still be doing some kind of workout almost every day, just because that's how I do things!

30-day shred is another Circuit-training based program, running about 25 minutes in length with 3 different levels: Level 1 (beginners), Level 2 (intermediate), and Level 3 (advanced). I'm doing Levels 1 and 2 because I think that's enough to challenge me for now; if I do Level 3 it won't be successful, and then I'll likely give up. Another similar program is Workout: One-on-One Training with Jackie Warner from the Slice TV show, Workout. If you haven't seen Workout, you can find info on her website and on Slice. I have to say: I love both Jillian and Jackie; they have that bad-ass, tough-love thing down pat! They're very similar in that they are both fit beyond belief, and don't believe in taking it easy. That's my kind of trainer!

10-Minute trainer: Day 8

2009-12-07T21:53:00.000-05:00

I have to be honest: i slacked on exercise all weekend. I didn't do 10-Minute Trainer today, but I did run 3K. My diet hasn't been too clean either, unfortunately. :p But, when I was doing 10-Minute Trainer and a proper diet, I was seeing definite ab definition. It's a good system, but you have to be really disciplined to follow it.

10-Minute Trainer Day 4

2009-12-03T19:22:00.000-05:00

Exercises complete!

- Cardio
- Abs
- Jillian Michaels' 30-day Shred Level 1 (20 minutes)

I completed 40 minutes of decently moderate activity today, whoo hoo! I feel accomplished.

Days 2 and 3 of 10-MT

2009-12-03T09:31:00.000-05:00

Sorry, I was busy, and I didn't have time to post. But here's how days 2 and 3 went:

Day 2 (Tuesday Dec 1, 2009)

- 10-Minute Trainer Core Cardio
- 10-MT Cardio
- 10-MT Total Body

Caloric intake: err... more than what I was supposed to have. Probably somewhere like 1,700

Day 3 (wednesday Dec 2, 2009)
- Rest day

Caloric intake: err.... again, more than I was supposed to have, and I don't really have a good estimate of where that number is. I didn't think about it too much.

I'll update later today with Day 4.

Track it: Charlene vs. 10-Minute Trainer [Day 1]

2009-11-30T18:16:00.000-05:00

I am kind of obsessed with exercise; I hated doing it when I was younger, but ever since I hit University I find myself doing it more often. I started with pilates, then had an on-again-off-again relationship with the gym, tried using exercise balls, yoga, running 10K races, and ordered lots of workout DVDs. I am doing my undergraduate degree in Kinesiology at the University of Waterloo (best school ever, btw), and I have even done some formal research in the area of exercise and its effect on patients with Breast Cancer. Exercise has simply become a large part of my life.

I bought 10-Minute Trainer from BeachBody.com in fall 2008, but I didn't really use it all that often until this weekend. I used it for like a week or two (not following the schedule) in January earlier this year, but other than that, I thought I was "too good" for 10-minutes. Well, I am going to give it a shot. Even though I said Exercise was part of my life, I still hate spending time at the gym or spending more than 30 minutes doing it.

So, let's make this publicly official, shall we? I am embarking on the 4-week scheduled plan included in the 10-Minute Trainer package, and should be done my 4 weeks as of December 27, 2009 (Just in time for the New Year!). Even though I have said that following a low-Calorie diet for extended periods of time is dangerous for most people, I'm a fairly small person, so it's not as dangerous for me (and actually, is quite similar to what my "normal" caloric intakes should be), so I will be trying my best to sort of follow along with the Lean Jean diet plan. I will not be following it exactly, but generally Breakfast, Lunch, and Dinner will be out of the book; I'll just be changing snacks (I don't want to fiddle with nut butter and crackers; just give me an apple and banana!).

Here's what you can expect from me:
- daily (or close to it) snippets of what I've done, what I've eaten
- my thoughts on the exercises
- weekly measurement updates
- at the very end I'll post before and after photos

Sound good?

[starting stats]

Weight: 122 lbs
Waist: 26.5"
Hips: 36"
Left thigh: 20.5"
Right thigh: 21"

Day One

[workouts]

Cardio, Lower Body, and Abs.

[eat]

Breakfast: Nestle Breakfast to go, 1 cup soy dream vanilla soy milk, 1 scoop Amazing Grass greens powder, ~ 1 tsp barley powder
Lunch: 2 cups chopped romaine, 1/3 can tuna, 1 hard-boiled egg, 1/4 chopped tomato, 1 tbsp Kraft Calorie Wise Caesar dressing
Snack: 1 banana
Dinner: Shanghai noodles with mushrooms, and pork, 1 cup mixed green beans and sugar snap peas, 8 baby carrots, 1/2 cup strawberry yogurt

Today's total: 1,120 kcal

[thoughts]

Despite each one being only 10 minutes, they're really tough, and I was sweating at the end. I know I'm more fit now than I was in January when I first tried this because I couldn't even do the Abs workout before! I can do it now, but it's definitely challenging, and I have to modify some of the moves. I'm proud of myself for controlling portions and only eating what I was supposed to today! I'm a constant muncher, so for me, I've done a fabulous job today. Surprisingly, I feel really full after my smaller-portioned meals; that's a first. Anyway, I'm hoping to have just as much success tomorrow!

Home exercise programs, part 2: 10-Minute Trainer

2009-11-30T15:50:00.000-05:00

Creator: Tony Horton
Distributor: Beach Body (beachbody.com)
Conception date: 2008
Price: $80 USD (or $75 CAN at Wal-Mart)

What it is

A workout system for super busy people! Workouts are divided into 5 parts, 10-minutes each: Cardio, Abs, Lower Body, Total Body, and Yoga Flex (Bonus 10-minute workout cards). Each workout is fast-paced circuit training, combining cardio and strength training without rest breaks. Each video contains at least 10 different moves (i.e. 1 minute each). Instead of weights, a Medium resistance band is used (30 lbs). Even though it is called "10-minute trainer", the program is meant to combine 2-3 of the videos at a time, for best results and a total workout time of approximately 30 minutes.

Workouts

Cardio, Abs, Lower Body, Total Body, Yoga Flex. Bonus workout cards. Workouts feature Tony's method of "Super Stacking", utilizing exercises that target primary, secondary, and tertiary muscle groups at the same time.This translates to visible results, faster.

Nutrition

The system includes Tony's 10-minute meals book, Rapid Results guide book, and 10-day Lean Jean plan, designed to help you lose pounds and inches fast. The Lean Jean plan is approximately 1,000-1,200 Calories a day, and outlines what to eat for each day, as well as the workouts to go with it (NOTE: the Lean Jean plan is not intended to be done for long periods of time, due to low caloric intake). Meals center around vegetables, lean meats, and lower carbohydrate intake than the usual diet.

Other

Resistance Band - a medium, 30-lb equivalent band is included, and used in Total Body and Lower Body. It may also be used with the door attachment.

Workout Calendar - a 4-week workout calendar is included to take all the thinking out for you, incorporating appropriate combinations of rest, and workout frequency. Generally, 6 days working out, 1 day of recovery/rest.

Misc tools - tape measure, measurement tracker card, door attachment

My Opinion

The idea of 10-minute trainer appeals to me; I don't always have the motivation to do an hour-long workout session, and I can think that more of us use the excuse of "not enough time" to avoid working out. This program is really well-thought out and executed; you're supposed to do more than 1-10 minute workout though, despite the name of the program.

I find the 30-lb resistance band too difficult to use for Total Body, but it's fine for Lower Body. I happen to have a 5-lb resistance band, so I use that one for Total Body workouts. However, you could also hold onto free-weights while doing these exercises too, if you wanted.

Tony's a little boring, but the videos are only 10-minutes long, so I can't really complain. the videos are really intense, so be prepared to sweat! The abs routine is just BRUTAL, and the Cardio routine looks deceptively simple.

The nutrition guide isn't that great, but for people who are just starting out and have really no idea where to begin, it's better than nothing. The Lean Jean plan advertises that you can lose 1 jean size in 10 days-- I wouldn't know, I haven't successfully stuck to it. BUT, for the average person who is overweight, this could be possible. The daily calories in the plan are quite small: about 1,000-1,200 Calories, which may translate to a net daily deficit of approximately 700-900 Calories, depending on the person's starting weight. 3500 Calories = 1 lb, so with greater deficits weight loss is possible in a short amount of time. For someone like myself, with only 5-10 lbs to lose, it would be unlikely (and probably unhealthy) to have daily deficits of 700-900 Calories. The general rule of thumb is to cut out 500 Calories each day, for a weekly total of 3500, or a loss of about 1 lb/week.

Overall, I think this is a great workout system: it cuts out pretty well every excuse known to man for not doing exercise. It's fast, intense, and has everything mapped/planned out for you.

My rating: 4.5/5

Home Exercise Programs, Part 1: Turbo Jam

2009-11-19T21:43:00.000-05:00

Welcome to my Exercise Blog! As first post, I thought it would be great to do a series of reviews on various Home Exercise programs that I've tried (and I've tried a lot!), and give an unbiased critique based on what I know as a Kinesiology major. I obviously do have favourites, but I'll try to include that as a side comment after I've done all the main criticism.

Program name: Turbo Jam

Creator: Chalene Johnson
Distributor: Beach Body (BeachBody.com)
Conception date: 1998
Price: $60 USD

What it is:
A series of 5 workouts that combine kickboxing, dance, and martial arts, to energizing music. Chalene works out with you, along with 4-5 other trainers of varying intensities so exercise enthusiasts can "pick" who they want to follow.

Workouts:

Cardio Party: 45 minute-long aerobics
Turbo Sculpt: 40 minute-long resistance training
Ab Jam: 20 minute-long Ab routine
Learn & Burn: 15-minute video demonstrating techniques (beginner video)
Punch, Kick, & Jam: a 50 minute aerobics video, more martial-arts based (ONLY included with Maximum results package from Beachbody.com)

Nutrition:

The Maximum Results package (available on BeachBody.com) includes a success guide filled with healthy recipes for breakfast, lunch, dinner, and snacks. A 10-day nutrition guide is also included to kick-start success, reporting a loss of up to 10 lbs and 10 inches in 10 days (when done with exercise). The recipes are fairly balanced, but include a little more than the reported 0.8g/kg protein ratio, depending on the size of the person. Emphasis is placed on healthy snacking (veggies, fruit), whole grain carbohydrates, and lean protein sources like fish and chicken.

Other:

In the Success Guide:

Chalene provides a workout calendar to take the guess-work out of planning, to optimize success. Planning the rotation of workouts is a key component of success -- without enough stimulus change will not occur, and without enough recovery time the likelihood of injury increases.
Meal and recipe ideas for breakfast, lunch, dinner, and snacks
"Dining out" guide
Reference cards of the key moves ("Elite 11") are included with instructions on proper form. Form is important because just "doing exercise" is not enough-- if you're going to exercise, it has to be time well spent!
Inspiration and tips to keep you motivated

Tools:

Turbo Sculpting Gloves: these are included in the Maximum Results package from BeachBody.com. They are 0.75lb weighted gloves that, when worn during Turbo Jam, increase the intensity of the exercises.

Tape measure: A tape measure is included so you can measure your success.

Tracking Journal: A card to record your starting and final measurements for the 10-day kick-start plan

10-day Turbo Slim Rapid Results Program: outlines which workouts to do and what to eat for 10 days. Advertises to lose 10 lbs + 10 inches in 10 days.

My Opinion

For people who do not enjoy going on the treadmill, working out in public places, or think of exercise as boring, this program would be a breath of fresh air! The concept of the program is unconventional, and would appeal to those who like the mix of martial arts and dance. It gains 1 point for likelihood of program compliance.

Unlike going to the gym and paying for a personal trainer, Chalene (who is a trainer) speaks to you throughout the whole video, offering encouragement and motivation, as well as tips for maintaining good form. 1 point for helpfulness.

A pretty decent nutrition/meal guide is included with lots of ideas, so it's a good starting point for people just starting on an organized exercise and diet plan. It doesn't include caloric/nutritional information though, so for people trying to count their calories, they will have to do it the old-fashioned way! 0.5 points.

The cast in the videos are a range of people in age, physical fitness level, gender, and ethnicity, so it tries to include everyone. Interestingly, this would have a great impact on attracting people to exercise (I learned this in Kin 354). When people see someone that "resembles" and represents them, they are more likely to engage in the activity as a function of observational learning. Also, Chalene points out the trainers to follow for beginners; always useful! 1 point.

Fun factor: The music selection is pretty good, and the moves are fun, even though they are a bit challenging. But the results and endorphin rush after the sweat keep you coming back for more!

My rating: 4.5/5