7 Tips to Portion Control

7 Tips for Portion Control

By Joe Wilkes

An interesting 2009 study published in the Annals of Internal Medicine took a look at cookbook recipes over the last several decades (with an emphasis on recipes in The Joy of Cooking). It found that calorie counts per serving have gone up dramatically as authors have increased portion sizes to conform to new cultural norms. Where the 1936 edition of the kitchen classic averaged 268 calories per serving, the most recent edition in 2006 averaged 384 calories. The study theorized that lower costs of food and larger plate sizes are part of the reason for the increase, but nutritionist Marion Nestle says that mainly it's just a reflection of people becoming accustomed to eating more and more per meal. What can we do to monitor and control portion sizes? Here are some ideas:



1.Downsize your plate. One issue the study pointed out is that the average plate size has grown over the years and the amount of food served on those plates has kept pace with that increase. Instead of breaking out the big dinner plate, try eating your dinner off a salad or dessert plate. The smaller plate will make the amount of food look larger by proportion, a visual cue that will trick your brain into thinking you're eating more. Plus you can trade in your big dinner fork for a more petite salad fork, which will also help to slow down any shoveling behavior you might be tempted to engage in at the dinner table.

2.Divide and conquer. When you're cooking more than one serving of something, immediately store the prospective leftovers in single-serving containers. By putting out the entire dish, you run the risk of not having any leftovers at the end of the meal. Depending on what the meal is, I divide my food onto two plates—one for that meal and one for lunch the next day. And as a side benefit, this can help you tighten your wallet while you tighten your waistline.

3.Count it down. If you eat your reasonably sized portion of food in the dining room/living room/den/bedroom/bathroom, etc. and leave the leftovers in the kitchen, it will make this next step a lot easier. Here's the scenario: You've finished your first portion and yet you still want more. This is far from atypical, especially if the big plate of leftovers is sitting in front of you, tempting you, calling to you—maybe just a half a spoonful or maybe just a pick at the serving platter with your fork (just the good parts, of course). That couldn't possibly have more calories, right? Wrong. The calories from the food you sneak in after you finish eating are as potent as the calories from the food you're served. The good news is that if you can hold off, you won't be hungry for long.



After you have a decent-sized portion of food, it takes your brain about 20 minutes to get the message from your stomach that you're full. So try this: Before you reach for seconds, glance at your wristwatch or the clock on the wall. Spend the next 20 minutes chatting with your dining companions, or if you're eating alone, check out the newspaper, read a magazine article, or play along with a round of Jeopardy!® on TV. Then, after 20 minutes, see if you're still starving for another bowl full of whatever. Chances are that your cravings will have disappeared. If they haven't, maybe you do still need a little more food to achieve satiety. Review what you ate before, and if the calorie count seems low, treat yourself to a little extra. Or, if the calorie count seems about right or high for a regular meal and you're still hungry, fill up on some low-cal veggies or have a big glass of water. Sometimes it's easy to confuse thirst with hunger.

4.Embrace your inner child. We're not suggesting that you have candy for dinner. What we do mean is that when you're on the road or out at a restaurant, don't be ashamed to look at the kids' menu. As the adult menu has been supersized to gluttonous proportions, the children's menu often has the most sensibly sized and nutritious options. Check out Debbie Siebers' portion-control tips below, and you'll see that oftentimes the amount of food in a kids' meal is just the right amount for an adult watching his or her figure. Not to mention, if you play your cards right, there could be a free toy in it for you. Out of the mouths of babes . . .

5.Sharing is good. And while we're getting lessons from the small set, how about sharing? If you're a foodie like me, the hardest part about eating out is passing up all the goodies you want to try on the menu. Instead of ordering too much for yourself, strategize with your fellow diners about how you can maximize the variety of the food instead of the quantity. Most restaurants will be more than happy to provide you with extra small plates so you can split dishes. And make sure you actually split them! Don't dine out with your friend who survives on a nibble here or there and split two dishes; you'll end up eating 80 percent of the food on the table while he or she makes do with a couple of forkfuls. Ever wonder how Top Chef® host Padma Lakshmi keeps her model-like physique while judging up to 12 meals a week? Easy! She doesn't eat everything. Also, when you're figuring out how to eat family-style, make sure that at least one of the dishes is a healthy salad, a non-cream-based soup, or a vegetable dish. That way you and your family can get full without getting fat.

6.Learn your weights and measurements. As anyone who's a regular reader of this newsletter knows, we're always going on and on about reading labels. And like the calorie, carb, protein, and fat numbers, the serving size is important. This is where the corporate food interests get you a lot of the time, by adjusting the serving size downward to make the nutritional numbers look a little better. As anyone who's recently spent a Saturday night alone with the TV can tell you, the estimate of four servings in a tiny little pint of Ben & Jerry's® or Häagen-Dazs® is wildly optimistic. So when the label indicates 300 calories per serving, that means the whole container has 1,200 calories. And since most of the containers are wider at the top than at the bottom, when you eat what seems to be half the container, it can actually be closer to two-thirds.



It's definitely a big hassle to weigh and measure everything you put in your body every day. Even the most anal-retentive people among us don't have the time and energy to be hauling out the scale and measuring cups for every meal. But it's worth it to at least familiarize yourself with a few standard weights and measures. Try learning what an ounce, a gram, a tablespoon, etc., look like. That way you can at least eyeball how much you're eating. I've yet to meet the person who can make a typical bag of potato chips last for 12 servings.

7.Give yourself a hand. For an easy guide to portion sizes, use the following guide from Slim in 6® creator Debbie Siebers.



Handy Portion-Control Guide

By Debbie Siebers, creator of Slim in 6



To achieve weight loss—and maintain that healthy weight once you've achieved it—it's crucial to really understand what a portion is. Here's what may prove to be an indispensible tip: Use your hand as a guideline for portion sizes. (If your hands happen to be extra-large or extra-small for your size, adjust accordingly.)



Palm = Proteins: Make protein portions the size of your palm. Protein is found in animal products, like fish, poultry, meats, and cottage cheese. Some veggie protein sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.



Thumb = Fats: Fats are important, but they're also very dense, so match fat portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.



Fist = Fruits, Grains, etc.: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that it's always preferable to consume whole grains.



Hand = Veggies: Open your hand and spread your fingers as wide as you can. That's a good vegetable portion. Raw vegetables are loaded with fiber and nutrients and they contain very few calories

NISSAN and WEST COVINA NISSAN are LIARS AND CROOKS!!!

I knew it was too good to be true when I got a text message from my local Nissan Dealership that I have frequented for service on my own Nissan Sentra. But as skeptical as I was, I tried to cover all my bases and called customer service to find out about the deal before taking the time to visit the dealership and test drive a couple of cars with my wife Leslie. I asked specifically about the offer to make sure there was no bait-and-switch deal with the offer I was sent, and I asked many different ways to see if the price varied or if it was a short-term deal that then transferred into a higher rate after a certain period of time. I was assured that the deal was legitimate and I should make an appointment to test drive a rogue for Leslie and an Altima for me...so we did. The entire time we drove down to the dealership I was saying to my wife and kids (who went with us instead of playing with their friends at home) that I just don't trust what they are telling us, so don't get your hopes up when we like the cars. We arrived.

Upon walking into the dealership, we encountered 3 people; the customer service rep I spoke to on the phone, a salesman, and the sales manager. I asked the same questions about the deal before looking at the cars to make sure we didn't end up wasting our time looking at cars we weren't going to be able to afford. When I was assured by all 3, we proceeded. I have to admit that I loved both cars we tested, but when it was time to talk business, we were hit with exactly what we were trying to avoid...the ACTUAL COST!!! I was originally told on the phone and in person when we arrived that the offer was for a monthly payment on a 39 month lease for the vehicles we were interested in. Other than understandable increases in price for more options, I expected the quote I was given to hold true since it was relayed to me several times that it is a great 39 month lease offer. Well, the lease was in fact for 39 months, but the payment offer was only for the first 6 months of the lease, and then went up by 4 times the payment of the first 6 months!

We immediately got up from the table, upset that we had wasted so much of our weekend that could have been spent having fun with our boys when all they had to do was answer my question from the very start. Thankfully, both Ty and Trevor behaved great...until they realized we weren't going home in new cars and both got upset to the point that Trevor refused to get in the car to come home since he liked the Rogue so much.  And no, that didn't make us change our minds and get a car that was out of our price range. In any case, I was so upset at the whole thing that I was ready to rush right home and blast Nissan all over the place and tell everyone I know not no ever do business with them. But I cooled off and decided to let it go because I expect that everyone's reaction would be that I should have seen it coming or read the fine print. I understand that perspective...but then I got the following email (Shown Below) today and it pissed me off all over again. The subject clearly stated "2012 Nissan Altima for $55 down and $55 a month". What I want to challenge you to do is read the fine print listed at the bottom...how in the world can anyone read that? But it doesn't matter, because I called to make sure, and I asked in person. Not one person would give me the truth about the deal, and that is why I am so upset. It's about courtesy and decency. It's about the respect we should have for the time and convenience of others. It's about time that Nissan gets a taste of it's own medicine. Please join me in standing up to company's like Nissan who think they can continue to manipulate its customers with such tactics, and deliberately lie to our face just to push their agendas over our own. Shame on you West Covina Nissan, you need to make up for business practices!

2012 Altima - $55 down/$55 month

For a limited time, drive a 2012 Altima for only $55 down and $55 per month.

Take advantage of this limited offer, available only at West Covina Nissan. Call an adviser today at (866) 732-1198 for more information.

Matt & Leslie's Beachbody Challenge!!!

Are you ready to take control of your life?
Do you want to create healthy habits before the holidays? 
Do you want to lose the weight you've been dying to get rid of?
Are you ready to get back in your skinny jeans?

THIS IS AN EASY WAY TO REACH YOUR GOALS.  As your personal coach, we will be here to help you every day of the challenge period, FOR FREE!!

Here's the deal...We will be hosting THREE 30 day Beachbody Challenges, all starting on Monday, November 14, 2011

Requirements:

1. You will be replacing one meal a day with Shakeology
2. You will be committing to one of the following programs:  P90X, Ten Minute Trainer or Brazil Butt Lift
3. You will post on the event wall EVERY DAY

The groups will be limited to FIVE people only.  By doing this, you will create a bond, so to speak with the other four doing the challenge with you.  It also allows me to be able to work more closely with you all.  It is extremely important that you all be fully committed to this challenge.  You will each be able to push each other and help motivate the group!  It is a proven fact that it takes 21 days to create a habit...what a better habit then exercise and good nutrition?!  Let me help steer you down that path for 30 days...

Here is my Challenge to you:

1. DECIDE you are ready to make a change in your life.
2. COMMIT to the program of your choice:  P90X, Insanity or Brazil Butt Lift
3. COMMIT to replacing one meal a day with Shakeology. Choice of Chocolate or Greenberry (Tropical coming in January)
4. COMMIT to a small group of people that will help keep you focused, motivated and energized for 30 days and CHECK in EVERY Day!
5. SUCCEED!!!

Challenge Packs will become available starting November 1st and must be purchased by November 7th in order to have the products you need to complete the challenge.


Contact us ASAP if you are interested in joining one of these challenges.

Click here to register for the Challenge and have Matt as your coach


Click here to register for the Challenge and have Leslie as your coach

or contact us at the following:

Matt Dultz                                                  Leslie Dultz:
message via Facebook                               message via Facebook
email: tntfitfam@yahoo.com                      email: tntfitmom@yahoo.com
cell: 626-201-3928                                       cell: 626-201-1179
website: http://tntfitfam.com                   website: http://beachbodycoach.com/tntfitmom

Beachbody Has Completely Transformed Us

Tonight my wife posted her before and after pictures showing how far she has come since we began our transformation journey over 2 years ago. I am so proud of her and want others to know that everyone can achieve the same success. Leslie didn't have the rapid success that I was able to have, but she didn't give up. I tried to support her as best I could and encourage her through all of her ups and downs, although to be honest, I occasionally made things worse...oops.  In any case, we leaned on each other when we didn't feel compelled to "Bring It" or "Dig Deep", we made snacks and meals for each other when we could, and we grew together. Now, I can honestly say that not only has our marriage never been stronger that it currently is, and we have never been a better looking couple than right now...and that is after having 2 boys (6 and 8 years old). We are actually in better shape now than the day we were married! Does Beachbody work??? Absolutely! It offers the entire package: Workouts, Nutrition, and the support of a personal coach to help keep you motivated and accountable, even when you aren't feeling your best.

Eating Healthy Doesn't Have to Break Your Bank!

6 Healthy Foods That Are Easy on Your Wallet

By Suzy Buglewicz
 

These days, it seems like we're all trying to stretch our dollars, either by necessity or because we're becoming savvier about the benefits of saving more and spending less. If you've been looking for ways to stretch your grocery budget without filling up on cheap, empty calories, read on. It's a myth that the healthiest foods are the most expensive. With a list and a plan, it's possible—and surprisingly simple—to eat healthily without blowing your budget or sacrificing those hard-earned P90X^® or INSANITY^® results. If you want to keep your wallet fat and your waistline trim, try to put more of these food items in your shopping cart the next time you're at the grocery store.

1. Sweet Potatoes. Also marketed as yams (which are actually a variety of sweet potato), this versatile food is as nutritious as it is economical. Sweet potatoes are used in everything from baby food to main dishes to desserts.
   
   Why they're good for you: At about 140 calories each, sweet potatoes are filling, easy to cook, and loaded with vitamins A and C, iron, and thiamine. They also contain beta-carotene, which may help reduce the risk of certain cancers. Sweet potatoes are also low in sodium and a good source of fiber.
   
   Best way to enjoy: Scrub and pierce the sweet potatoes, then bake them, microwave them, or cook them in boiling water. Use them in recipes that call specifically for sweet potatoes, or to make things interesting, try using them in place of white potatoes. For a special treat (and an instant kid-pleaser), add a small amount of butter and brown sugar.
2. Beans. Long regarded as one of the ultimate frugal foods, beans are as versatile as they are nutritious, with a plethora of flavors, colors, and varieties to choose from. Stock up on the dried (and cheapest!) kind, as well as still-a-bargain canned beans. You'll have tons of cheap, healthy meal possibilities.
   
   Why they're good for you: Beans are one of the best sources of dietary fiber, which can help lower cholesterol, blood pressure, and blood sugar. Beans are also high in amino acids, and when combined with grains (like the brown rice mentioned below), they make an excellent source of animal-free complete protein.
   
   Best way to enjoy: Beans can be incorporated into almost any recipe, or just eaten by themselves. Try replacing beef with black beans in chili, soup, or your favorite Mexican recipes. Eat beans hot or cold, alone, in salads, or with rice, for a high-protein, high-fiber meal.
3. Brown rice. One 2-pound bag of brown rice can provide as many as 20 servings. You can combine brown rice with an assortment of other ingredients, or simply enjoy it with a few simple seasonings. Bonus? Brown rice has more flavor and nutrients than instant white rice.
   
   Why it's good for you: Brown rice is a great source of fiber, vitamin B, iron, manganese, and selenium, nutrients that are essential for keeping the immune system strong and healthy, lowering cholesterol, and reducing the risk of heart disease and diabetes.
   
   Best way to enjoy: Cook brown rice with water on the stovetop, in the microwave, or in a rice cooker, then either enjoy it as a side dish or add it to soups, salads, and your favorite main dish recipes.
4. Eggs. At about 75 calories each and often less than $2 per dozen, eggs contain more than a dozen essential nutrients, which make them a healthy bargain. And there's no need to avoid eating eggs for fear of consuming too much cholesterol. Research has shown that egg consumption, when limited to 1 or 2 a day, contributes less than 1 percent to the risk of heart disease when other factors are considered.
   
   Why it's good for you: Eggs have a high proportion of nutrients to calories, which means that they help you stay feeling full and energized while they help you maintain a healthy weight. Eggs are also an excellent source of folate, protein, lutein (which promotes eye health), and choline (which helps brain function).
   
   Best way to enjoy: Eat eggs for breakfast, lunch, or dinner. Try them baked, hard-boiled, scrambled, poached, in frittatas, in omelettes, or in any recipe you choose.
5.  Whole-grain pasta. Tasty, filling, and always an economical way to feed a crowd, what's not to love about pasta?
   
   Why it's good for you: Whole-grain pasta is low in sodium and fat and high in complex carbohydrates, which helps you maintain a consistent energy level. Unlike its refined white flour–based brethren, whole-grain pasta is also a good source of fiber.
   
   Best way to enjoy: Whole-grain pasta is easy to combine with other foods, including vegetables, meats, and your favorite sauces. For a healthier dish, toss cooked pasta with olive oil or a marinara sauce instead of a high-calorie Alfredo sauce.
6. Frozen vegetables. While fresh, raw vegetables (and fruits, for that matter) that are in season should always be a first choice, having a supply of frozen vegetables on hand is an inexpensive, nutritious, and versatile backup plan.
   
   Why they're good for you: Frozen vegetables retain almost all of their nutritional value, since they're picked and frozen while at their peak flavor. When the perishables in your refrigerator have, well, perished, it's easy to reach for a bag of frozen vegetables and add them to any meal.
   
   Best way to enjoy: Frozen vegetables have a high nutritional value. Keep them in the freezer and pull them out any time to toss in soups, stews, lasagna, or stir-frys. They also make great side dishes. But always read the ingredients before buying a bag—some food companies add preservatives and sodium to their frozen produce.

BONUS: Try these recipes for healthy, low-cost eating.

Three-Bean Pasta

• 1 lb. uncooked whole-grain farfalle or other pasta
• 1 15-oz. can kidney beans, rinsed and drained
• 1 cup frozen green beans, thawed
• 1 small red onion, peeled and chopped
• 1 red bell pepper, seeded, cored, and chopped
• 1 15-oz. can chickpeas, rinsed and drained
• 3 Tbsp. Dijon mustard
• 2 Tbsp. olive oil
• 3 Tbsp. red wine vinegar
• 3 Tbsp. chopped fresh parsley

Prepare pasta according to package directions. Drain, rinse under cold water, and drain again. In a large bowl, combine drained pasta, beans, onion, bell pepper, and chickpeas. Mix remaining ingredients together in a small bowl. Pour over pasta, toss, and serve. Serves 6.

Chunky Vegetable Chili

• 2 medium sweet potatoes
• 1/2 cup chopped onion
• 1/2 cup chopped yellow bell pepper
• 1 Tbsp. chile powder
• 1 tsp. ground cumin
• 1 28-oz. can tomatoes (with juice)
• 1 15-oz. can chickpeas, rinsed and drained
• 1 15-oz. can black beans, rinsed and drained
• 1 8-oz. can tomato sauce
• 1 cup cubed zucchini
• 6 Tbsp. sour cream (optional)

Place first nine ingredients (including juice from tomatoes) in a Dutch oven over medium-high heat, breaking up tomatoes with spoon, then stirring frequently until mixture comes to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes, stirring occasionally. Add zucchini, replace cover, and simmer another 10 minutes, stirring occasionally, or until zucchini and sweet potatoes are tender. Ladle into bowls and top each serving with 1 tablespoon of sour cream (if desired). Serves 6.

Everyone Goes Through It

I wanted to share the experience that I had this week in hopes that everyone will understand that being in shape, getting fit, and pushing myself is not easy for me. I get comments all the time such as, "but it's not easy for me," "it's too hard," "I just don't have time," "I could never do THAT," or responses like, "but you are in such great shape," "but my body is not like yours," or the inexplicable, "oh, but I can't commit the way you can."

I have a rebuttle to all of them (and in order), "It's not easy for me either," "If it were easy, everyone would be in shape," "How much time did you spend watching tv yesterday, or how about if you took 10-30 minutes a day now, you could add 10 years to your life?", "Have you ever really tried?", "I'm only in great shape because I decided to make it a priority," "Your body doesn't have to be like mine, heck, my body wasn't like this when I started either," and, "Why wouldn't you want to commit to a longer, healthier, and more fulfilling life? Why don't you think you are worth the effort?"

My friends, your life will never be negatively affected by your decision to make health and fitness a priority. When you make the time and commit to it, you will be better at time management, you will feel more energized and be more productive every day, and you will ultimately be much happier with who you are and others around you. I promise you, give me 90 days to of commitment and you will never want to go back to your former self.

This is not easy for me, there are days when I struggle, but I simply do my best and get after it the next day. For instance, this week I began my P90X/Insanity Hybrid Workout program. I have done P90X 3 times already, and each time I got a little better that the last. In fact, it wasn't until my second round that I was fully able to complete Ab Ripper X in its entirety (those Pfiefer Scissors and Mason Twists are murder). In any case, I hadn't done P90X in about a year. I had completed Insanity twice, Chalene Extreme, Asylum and RevAbs, so I was a bit out of practice with the moves in P90X. I did pretty well, although my numbers of Pull-Ups and Push-Ups in the Chest & Back exercise on Day 1 were lower than I remember from before. I bought it as best I could...then was so sore for the next 4 days that it hurt to do some of the cardio moves during the rest of the week. Just the motion in the jumping jacks during warm up were almost unbearable, but I pushed through. I wasn't going to let myself quit when it got a little tough or painful. You have to make the decision if you can keep going, or if you absolutely need to take a break. But you can't just turn and run as soon as things seem a little difficult. How long did it take you to get where you are? I guarantee you weren't in shape yesterday and woke up out of shape, over-weight, and suffering from any number of ailments. So don't expect your body to snap back into shape right away. It could take, months, or even years. But when you finally reach that goal, you will be so glad you did. Let me help you. Let me be your coach.

`

P90X2 Top 10 Questions

The Top 10 Questions About P90X2™

By Steve Edwards

What's the difference between P90X^® and P90X2^™? This is the question of the year, and it can't be answered in one simple sentence, or even one article. So I've written this series to help you decide whether or not P90X2 is the program for you. I wish I could tell all of you that P90X2 is right for you, but I'm too responsible for that. I'm sure one program in Beachbody's huge collection will work for each of you, but if you want to know specifically whether that right one is P90X2, read on.

1. Is P90X2 better than P90X? How can you beat the most popular workout program in the country? You can't. P90X2 is an extension of P90X. It's not necessarily better, but it's definitely evolved. For a more in-depth look at its development, read the first article in this series (see "The Next X: What's New About P90X2?" in the Related Articles section below).
2. Is it more Muscle Confusion^™? You betcha! If you thought your muscles were confused last time around, you ain't seen nothin' yet!
3. Is it harder? Remember the first time you did P90X? Could anything feel harder than that? Probably not. So while P90X2 isn't technically harder, it's probably going to feel harder until you get used to it. And since it's Muscle Confusion, it's going to take you some time to adapt. During this adaptation period, it's going to feel very difficult, but you're used to that, right? And when you take your X2 body back to another round of P90X, that program's going to feel harder too, because you'll be prepared to push yourself farther than ever before.
4. Is it still 6 days per week? No, it's only 5, though we suggest active recovery on your rest days. The more intensely you work out, the less time you need to spend doing it. With more breakdown, you also need more rest. P90X2 has evolved to the point where less is more.
5. Will there be options like Lean and Doubles? Instead of giving you different program options, P90X2 gives you the option of increasing each phase long enough to get the most out of it. If you're having trouble with your balance, you may decide to spend more time in Phase One. For bigger muscles, spend more time in Phase Two. Want to get faster, jump higher, or become more agile? Spend more time mastering Phase Three. You'll definitely want to read the guidebook, because it provides ideas for how to tailor your training personally for you (and much more). In P90X, we made the most versatile home fitness program ever created. P90X2 will open up even more options.
6. Is it true that there's no cardio? Here's a little secret: There was no true cardio in P90X, either. At least not in the kind of training generally associated with that word. P90X used anaerobic interval training to improve your cardiovascular system; although it's technically cardio, it isn't the public perception of cardio. "Cardio" is a training colloquialism for training your heart. So while you won't see any cardio in the title names, doing Plyocide or P.A.P. Lower will train your cardiovascular system as well as any cardio routine you've ever done.
7. Will I need any new equipment? There's a lot of new equipment for P90X2, and you'll eventually want to own all of it. But the cool thing is that we've created an option that can be done with nothing but a few exercise bands and furniture found in any hotel room. This "hotel room" option virtually eliminates excuses for not working out.
8. So what is this equipment? Here's a list of the equipment needed, which we'll go into in detail in a later article. Did I say "needed"? It's not, really. Besides the hotel room option, we also do most movements in a variety of ways to make it easy to add equipment as you can afford it. Here's a prioritized list:
   
   
   • Bands and/or weights: You need some form of resistance.
   • Pull-up bar: Just like P90X.
   • Yoga mat: You must have one of these by now, right?
   • Stability ball: We highly recommend this, because the benefits outweigh the cost many times over . . . and over.
   • Foam roller: You may not have heard of this before, but don't be surprised if it
     changes your life.
     
   • Push-up stands: You know 'em. You love 'em. How come you don't already have them?
   • Medicine balls: Mainly used for balance, so easily replaced with substitutes (basketballs, etc.) if need be, though once you've used the real thing you'll wonder why you ever waited to buy them.
   • Pull-up assist: While highly optional (we got away with chairs all these years), the pull-up assist will not only improve your ability to finish all your reps, it'll greatly improve both your form and exercise efficiency.
   • Yoga blocks: If you need these, you probably have them already.
9. Foam rolling? What the?! Foam rolling is a myofascial release technique. Hmm . . . not much help? Okay, how about this? It's a form of self-massage that forces your muscles to lengthen and align properly. Used regularly, it'll increase your mobility and range of motion and actually help you get stronger, because it frees your muscles to work the way they're supposed to. This one simple practice is often enough to change your alignment and allow you to move freer and easier.
10. How has the diet plan changed? For P90X2, the diet has evolved along with the exercise plan. Not that there was anything wrong with the old one, but we've been listening to your suggestions, and we've revamped the diet guide to give you more options on what to eat, how to increase effectiveness, and how to simplify the entire eating process. This subject is more than we can cover here, so the X2 nutrition plan is the topic of next week's P90X2 article.