Maximize your P90X Kenpo X Work Out with Extra Knee Kick Modifications!

If you are finished with the P90X cycle and are in good shape by now, you can maximize your Kenpo X workout by adding some extra knee kicks. If you have never heard of P90X visit this link to read more about it.  If you don't have the time to try my previous P90X Kenpo X modification, Maximize your P90X Kenpo X work out with Double Kenpo X!, then this one may be for you.  An extra calorie burn can be accomplished in the same amount of time.  However, again, this is ADVANCED.  I would not attempt this unless you are a P90X graduate or are already in excellent shape.  After doing the P90X program, you may not feel like you are getting much out of the Kenpo X workout.  I know when I am in top shape, my heart rate is not even up in my fat burning zone hardly at all.  These tips are intended to get your heart pumping back into the fat burning zone and burn a few extra calories.


The main and simple modification that you can make is to add a knee kick after every "Drag-Bunch" or "Drag-Block" exercises.  Namely, these are:


Drag-Punch-punch


When you are performing this move, step forward, throw the first two punches and as you are dragging your foot forward, follow through and bring your knee up for a knee kick targeting the same place you punched the first time.  Imagine stepping forward, punching an opponent in the face, in the stomach, and then kneeing them in the face as they double over.

Hang in there though, you have to get the knee in fairly quickly before you have to reset for the next punch.  It gets really interesting when you pick up the pace and give the spirit yell.  Make it a goal to be doing the knee kick as you are giving your spirit yell.  You have to move REALLY fast!





Drag-Claw-Punch


Same principle as in Drag-Punch-Punch-Knee however, you are clawing or grabbing first instead of punching.  When you are performing this move, step forward, reach and grab, pull, then punch and as you are dragging your foot forward, follow through and bring your knee up for a knee kick targeting the same place you punched.  Imagine stepping forward, blocking a blow, then punching an opponent in the face, and then kneeing them in the face as they are bent over.


Drag-Block-Punch


Same principle as in Drag-Punch-Punch-Knee and Drag-Claw-Punch-Knee however, you are blocking first instead of punching.  When you are performing this move, step forward, throw the the block, then the punch and as you are dragging your foot forward, follow through and bring your knee up for a knee kick targeting the same place you punched.  Imagine stepping forward, blocking a blow, then punching an opponent in the face, and then kneeing them in the stomach.

Breaks


On your breaks when jogging in place, bring your knees WAY up.  Use your hands for targets, holding your forearms parallel to the floor with your hands out.  Then make contact with your hands using your knees each time you bring them up.

Elbow Series

The elbow series can be made more interesting with knee kicks as well.  As you start on the right arm bringing it up-down-left-right, bring your right leg up into a knee kick before you start the up-down-left-right motion on the other arm.  Or if you are feeling more like side kicks, instead of throwing a knee kick try a side kick instead.  You may need to mix it up a bit because at this point, your legs are probably going to feeling pretty beat.


Vertical Punches


Last but not least, you can add a little more resistance to the vertical punches by holding light weights in your hand.  A couple of small solid 2, 3, or 5 lb dumbbells will do.  It will be easy at first, but as the speed picks up, you will find that it is very difficult to keep up, but you will feel it in your arms!


So give these tips a try if you want to burn a few more calories during Kenpo X.  I guarantee that you will be feeling it in the end!

Quick Low Carb-High Protein Meal #1: Balsamic Grilled Chicken and Peanut Salad

Are you on that low-carb, high protein diet and can't figure out what to eat during the day?  Here is a quick throw together that you can take for lunch and is especially healthy for you.  It helps to pre-grill some chicken tenders ahead of time and keep them in your freezer so you can throw quick chicken meals together through the week.

I usually do not measure these things out, but you can the first time just to make this just to be sure you are getting the correct amounts with the containers you are using.

Ingredients:

                                                                                         Calories
2 large or 3 small chicken tenders grilled (3 oz)                     100
Appx. 2 cups of bagged salad lettuce mix (two handfuls)         50
1/4 cup peanuts                                                                      160
2 teaspoons lite non-fat balsamic vinaigrette dressing              25
                Total Calories:                                                       335

All the ingredients necessary for a quick on-the-go balsamic chicken and peanut salad

I use a container that lunch meats are usually packaged in these days.  I fill it 3/4 of the way with salad mix.  Then I sprinkle the peanuts into the container.  Take 2 or 3 chicken tenders and break them up into small piece and distribute over the top of the salad. If you forgot to make your chicken ahead of time, a chopped up chicken pattie can be a good substitute, although not quite as healthy. Take another very small plastic container with a sealable lid and pour appx. 2 teaspoons of low fat balsamic vinaigrette salad dressing and close the lid.  Done.

Step 1: Fill the container 3/4 of the way with lettuce

Step 2: sprinkle with peanuts Step: 3 break up chicken into small pieces and distribute evenly

Step 4: Pour appx. 2 tbsp of balsamic vinaigrette into a small seal-able container

Now when you get to work or wherever you are going, be sure you have a place to keep the salad cold.  When it comes time to eat, just open the dressing container, distribute evenly over the salad, and stir.  Ready to eat, very tasty, it fills you up, and its healthy!

Balsamic chicken and peanut salad ready to go

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Maximize your P90X Kenpo X work out with Double Kenpo X!

And I mean MAXimize.  Get a good calorie burn with out going out for a run.  P90X Kempo X is my personal favorite among all P90X workouts.  It is by far the most fun and the hour seems to fly by.  If you have never heard of Kenpo, it is a form of Karate using moves in a rapid fire succession to overwhelm an opponent.  It is a blend of the Japanese martial art and Chinese Kung Fu and has origins in Hawaii.  American Kenpo was invented by William Kwai Sun Chow, master of the late Ed Parker who was a re-noun martial arts expert.  Parker brought the sport to the United States.

A typical Kempo Karate Logo

If you are finished with the P90X cycle and are in good shape by now, you can maximize your Kenpo X workout by what I call Double Kenpo X.  When you are at the end of the work out, you are feeling good, and you have time to spare, try this:

At the end of the main work out after the vertical punch series, hit the back button on your DVD and cycle back to the first work out afer the stretch and start over!  This will add a good 40 minutes to your work out but when you are finished through the stretch routine, you'll feel like you just ran 5 miles.  Talk about burning calories!  Whoa!

A Sinus Rinse with a Neti Pot Can Do Wonders for Seasonal Allergies

When seasonal allergies get you down, relief may be in sight.  Give sinus rinsing a try.  I have been plagued by seasonal allergies for years.  Each Spring and Fall there is a period where I feel absolutely miserable and get many sinus headaches and ear aches as a direct result of being exposed to allergens in the air.  However, a couple of years ago, it was suggested to me by a doctor that I try using a Neti pot.  It was probably one of the single most useful tips that I have ever gotten from anybody.

What is it? 

A Neti Pot is basically a miniature flower pot that you fill with a mixture of warm water and a pre-mixed solution which is mostly saline.  You then take the pot and place it tip of it in your nostril and allow the water to flow into and through your sinuses and out the other nostril.  You then repeat this on the other nostril.  It may sound gross and it does feel very strange, but doing this once in the morning and once  in the evening during allergy season will greatly reduce the effects that airborne allergens will have on you.  Personally in the time that I have used a Neti pot consistently, I have not gotten any nasal infections whatsoever, even when I had cold viruses. 

A Neti pot and accompanying saline sinus rinse packets can help fight off seasonal allergies

Cautions

You need to be careful not to use a sinus rinse too much however, because you can dry out your sinuses. There are some that believe that long term use will actually cause sinus infections. When it is not allergy season, I personally only use it occasionally after I know that I may have been exposed to an allergen or when I feel an ear ache or sinus head ache coming on.  However, when I know allergy season is drawing near, I use it on a daily basis as a preventative.

The Neti pot was invented by an Indian doctor and has gained world wide acceptance for cleansing the nasal passages.  If the idea of using something that resembles a flower pot turns you off, there is also a variant that is a plastic bottle with a hole in the tip of it that works in the same manner.  What ever type you choose, give it a try.  You never know, allergy relief could be a sinus rinse away!