Does P90x Work? My P90x Review, Real Results

The following is a P90x review that sets out to answer the question, does P90x work? This point is so crucial and it is why I did it so lemme just start with this: once you buy P90x (or Insanity, or Turbofire, or Chalean Xtreme) you have a home gym. You never have to go to the gym again once you buy P90x!!

I have done P90x 2 and a half-ish times. I say 2 and a half-ish because after my first round (which was a hybrid mixing Insanity and P90x) I sort of made up a mish-mash hybrid of all kinds of workouts, including P90x. So this P90x review comes from someone who has excellent knowledge on Tony Horton himself (I read his book), the workouts within the program, the nutrition plan (which is amazing), and that motivation factor you feel when doing the P90x workouts. So lets get to my awesome P90x Review.

What you Get: When one purchases P90x, they receive 12 DvD workouts, a nutrition guide, a fitness guide. The DvDs are as follows: Yoga X, Chest and Back, Chest Shoulders Triceps, Back and Biceps, Shoulders and Arms, Core Synergistics, Cardio X, Plyometrics X, Stretch X, Kenpo X, Legs and Back, and an intro DvD on "How to Bring it" which was extremely helpful. Each DvD ranges from 45 minutes to an hour long depending on the workout.

What you need to Buy: There is some equipment you need to purchase in order to do P90x how it was intended. In the least, you need resistance bands. Teambeachbody.com has some great ones that I used and I obviously got results. The CEO of the company (photo left) actually just used bands when he did P90x and he got in insane shape ("absolutely shredded" as Tony Horton put it). The resistance bands are great because if you get a door attachment you can use the bands for pull-ups too (for those who don't want to do pull ups just yet). For those who are ready for the pull-ups, you would also need a pull up bar, but again Teambeachbody has a great one!

The Set-up: The program is 90 days long. There are 3 ways to do it. A lean version (popular amongst the ladies), a classic version, and a doubles version (adding Cardio X to the morning 3x a week). You alternate between resistance workouts (lifting) and yoga/cardio workouts. You have 6 days where you work out, and one off day; this continues for 3 weeks, and then your 4th week is a recovery week (very important) and then the next month starts. The program is designed for total body fitness. A lot of people think that P90x is simply for getting huge, this is not the case. You can approach this workout any way you want and Tony explains this in the fitness book and on the DvDs (i.e. doing 15 reps for a lean look vs. 8 reps for a bulk look).

"Huh?" say your pectorals...Why it Works: The whole idea behind P90x is this notion of muscle confusion. You sort of keep the muscles on their toes by never letting them reach total mastery. In other words, your muscles adapt to workouts and movements, master them (by week 3's end), and recover. Just when they think they have it all figured out you go and change up the routines in month 2 and confuse the hell out of them again! There is no plateau for your muscles. The variations in workouts makes sure you are always confusing and maximizing. Muscle confusion works. And P90x knows muscle confusion!

Some X-treme Notes:

You don't need tons of room to do this workout program but you do need a decent amount of space, but we can talk about that when you inevitably decide to get P90x :).

You have to take the nutrition plan seriously, it is critical to your success; and as I always say, DO NOT starve yourself. This nutrition plan is world class and helps you eat healthy.

Speaking of nutrition...Shakeology will jump start your healthy eating habits and is a great supplement to P90x.

Speaking of supplements, it is recommended you get the Results and Recovery drink. I use it and it is wonderful but if you want to go through P90x without it for your first round thats fine, but you will be extra sore (not just a bit sore).

Tony is a funny and smart guy, and the workouts are intense...these are not easy! But as he always says, "do your best and forget the rest!" He is a human being, not some god, and he knows we are all human beings too.

Have fun with the workouts, once you get into a rhythm, it is awesome. It may be hard at first but pace yourself and give yourself some credit!

The Verdict: This workout is for everyone from college ultimate frisbee athletes, to young professionals, to 37 year old moms, to 55 year old men. There are thousands of transformation stories and success stories regarding P90x.

I need to repeat this point...once you buy P90x and some equipment, you have a home gym for life. It is the same with any Team Beachbody program. You do not have to step foot in a gym again once you buy P90x. It is so convenient People spend hundreds of dollars a year on gym memberships. This is a one time purchase and you are set forever!

This P90x review was an effort to show you from a more personal perspective that this stuff WORKS. If you have questions about P90x (individual workouts, modifications, hybrids, supplements, equipment), or Team Beachbody, or Insanity, or Shakeology, or just wanna talk about anything ever find me on Facebook (links on the top right), twitter (@CoachZoso).

See you folks, keep bringin' it!

Tim

What Scares You: Take Control

So I thought it would be a good idea to address a topic that most folks don't really want to address. When you think about getting into shape with a program like P90x, Insanity, Turbofire or eating better with a nutrition product like Shakeology, what scares you? If you could take the money aspect out of the question, what is stopping you? What runs through your head when you think about getting healthy? What is the biggest thing holding you back from trying to get in shape?

For me (and I think a lot of people), the biggest fear was "What if I fail?" What if I invest this time, energy, money, and sweat into a product or program or lifestyle change to get in shape and I completely mess up?! The only thing I can say to that is the fact that you make the effort every day to do your workout or eat that healthy meal is itself a victory; coming forward and committing to get in shape is a victory. The real let down is not trying. I talk a lot about the human condition and how we are set up to suffer and be afraid all the time. This is true, but the other aspect of the human condition is our true innate goodness. We are good, and we want to do things for the better. We want to be healthy but it is all covered up by this hard shell of comfort and delusion we have made. Break that shell and discover your inner goodness and inner ability to make positive changes.

I think for some folks it is just a lethargy that takes over. They are so consumed and comfortable in a typical, unhealthy way of life and the change itself scares them. People are so happy with their comfortable routines that any drastic change like doing an intense cardio workout to get in shape on a regular basis scares them to death, and they don't even realize that it is fear. Fear grips a lot of us and we don't even realize it.

We believe our BIG EGO when it says: "Wait, if I start a workout program that means what I have been doing all along is wrong. I can't face that."

Try not to think about the work ahead, don't think about how hard its going to be or all the changes you have to make. Find out what really scares you about making an effort to get in shape and build up the energy to ask me about what you can do to make healthy changes. I am no master of fitness or health (though personal training may be in my future :)), I just know how to motivate others (counseling major) and the ins and outs of the Team Beachbody programs I used to get very healthy. The community is out there to give you the support through this lifestyle change. A number of people have already approached me and I applaud them and we are working together already, I know there are hundreds more who want to muster the courage to do the same.

Find out what scares you and you can face this fear with a gentle smile and you can take control. You can get in shape.

Tim (@CoachZoso)

p.s. this notion of the things that scare you, it goes for all aspects of life :)

Victory! Not Defeat...

So a buddy of mine who was inspired by my blog and my transformation came to me and told me he wants to get in shape. What was startling was how he worded it, he said he had to "admit defeat" and just start doing the work. I was shocked! He comes to me with honesty and courage to ask for aide in getting into shape, and he called it defeat! Is that what we all think? Are we all scared to get off the couch, put down the soda, and stop drinking alcohol to feel great about our bodies and minds, to get in shape and eat healthy? It was a victory on his part! I told him straight off that for taking a step in this direction, committing to do the work is nothing but...as Charlie Sheen would put it...winning.

So please, don't think that by coming forth you are admitting that something is wrong with you and you need to change. There is so much wrong with all of us it is unbelievable, but that is what it is to be a human being, we are fallible! You simply want to take control of one aspect of your life, an important one. You just want to get in shape and learn to eat healthy. Keeping a healthy body looks great, but most importantly it feels good, boosts your immune system, improves athletic performance, increases energy, fights disease, and helps you live longer (barring getting hit by a bus, sorry no P90x workout for that!). So if you decide to learn how to get in shape and eat healthy you should be applauded! If you aren't ready yet, you aren't ready it, don't beat yourself up if you don't make a commitment yet; when the time is right I (and all of the Team Beachbody coaches) will be here.

Heck it was hard for me to start, I was scared to death of the workouts and changes to my diet! It was hard for me to even start this blog, post pictures of myself shirtless; I constantly thought what will everyone think of me for doing this? I realized that I am simply coming forward to help people by giving them encouragement and showing them the same products, supplements, and community I used to do the same thing.

BUDDHIST JARGON AHEAD:

People are afraid of change, plain and simple...even if it is ultimately a good one, there is something in our heads that does not want us to break the comfort of habits and routines. It is because deep down (sorry to get all Buddhist, but I gotta) we are all afraid of impermanence. Folks can't deal with the fact that everything changes; we construct an ego and a BIG SELF to help protect ourselves from the reality of the world, suffering and impermanence. Let go of your ego, who cares if you don't do the workouts right or struggle with the diet! You are you! You are working to improve yourself and I am here to help, and you are not defeated, you are a victor.

As always, find me on here, my websites on the right, facebook, twitter etc. I wouldn't talk about Team Beachbody products if I didn't believe in them guys; they did so much for me and I know so many young adults out there want to make changes too. Let me help you find motivation!

CoachZoso

Does Insanity Work? My Review, My Results!

This review is an attempt to answer the question, does Insanity work?My first round of Insanity was just about a year ago in mid February. I saw an infomercial at 4am (there are so many more these days, wow!) and I knew that I had to do it. It looked like such a challenge! Well I have completed 2 rounds total of Insanity and I have nothing but amazing results (look at that pic on the right, though some of that is due to Tony Horton from P90x,Shakeology, and good genes). So I am here to break down just how Insanity works and why it works well, but if you are thinking about doing it, be...prepared...to sweat. This program will help you get in shape, no doubt. Here is my Insanity review.

What You Get: 10 DvDs, a calendar, a diet and nutrition plan, and if you send in before and after photos, you get a T-shirt!

The Format: Insanity is a 60 day program. Month 1 consists of 5 different exercises spread out in a circuit format over the 4 weeks (all around 35 - 40 mins long). They are: Pure Cardio, Plyo Cardio Circuit, Cardio Power and Resistance, Cardio Recovery (thank god), and Cardio Abs. Basically you do one after the other, then a recovery workout on your 4th day, and then every so often you do Pure Cardio + Cardio Abs in the same day. The recovery week is 6 straight days of Core Cardio and Balance (sort of a lighter version of the month 1 workouts). Month 2 is similar to month 1 except the workouts are way harder, and longer. The shock you felt doing the workouts at the start of Month 1 you will feel at the start of Month 2. Max Plyo (ugh), Max Interval Circuit, and Max Cardio Conditioning make up the main workouts, while Core Cardio and Balance sneaks its way in there (to give you a rest) and the Cardio Abs routine is added to the Max Cardio days (in the deluxe pack there is an Insane Abs that you can do, well, if you are insane, cause it is just stupid hard after a 48 min cardio workout).

Why it Works: Shaun T is a brilliant guy. Basically, the notion of regular interval training is you do small bursts of higher levels of cardio. So if you are running on a treadmill you increase the speed by 3 mph for 30 seconds then back down for two minutes. Well Shaun T said screw it, lets reverse that (sort of). Max Interval Training: you do 2 - 3 minutes of HIGH INTENSITY CARDIO and then you rest for 30 seconds, then DO IT AGAIN, over and over. This trains your heart and gives you almost double the benefits of a typical cardio workout. You are working your slow-twitch muscles like in a standard endurance cardio workout (a long run), but also your fast-twitch muscles because of the constant stopping and starting (like sprints)! This leads to power, strength, and speed! So it is cardio, but is also TOTAL BODY CONDITIONING, and you don't need ANY WEIGHTS. You only use your body for this workout, it is simply brilliant...

Who it is for: EVERYONE! From a 50 year old guy with a beer gut, to an ex Division 1 volleyball athlete. Insanity works for everyone because as long as you push yourself as hard as you can (5 push-up jacks, or 30 push-up jacks for example) you will get results, it is that simple. Anyone can do this workout (barring a physical examination by a doctor if you have doubts about your personal health).

Some Insane Notes:

Make no mistake, this is all cardio, but it is interval cardio that builds muscle. Exhausting but SO rewarding!

I didn't follow the recipe plan to a T, I did well with it, but it more or less introduced me to some healthy options. Don't feel like you have to be a slave to it, but read it! It has some great info!

That being said...EAT ENOUGH! You have to find out your calorie needs with the Harris Benedict Equation (in the nutrition plan they give you). Especially in Month 2!

Dig deeper, you will hear this a lot during Insanity, but you really have to dig down and realize it is a mental workout more than anything. It will test you, if you push yourself, you will be dripping buckets.

Have fun! You will get into amazing amazing shape with this. Don't expect to look like the guys and gals in the video after one round. Massive transformations take time and multiple rounds. I am ways away from looking like they do but I am ok with that.

Think safety! You never wanna do these workouts if you have bad form and risk injuring yourself.

Step off the scale and just enjoy the workouts! (The best you can, have fun with Max Plyo!)

If you want to improve your conditioning and cardio, this is the way to go!

I will review P90x next, another amazing program. I highly recommend Shakeology and the Results and Recovery Formula when one does Insanity. They help a ton, especially the RnR Formula. If you have any questions about Insanity itself, or any other product, or just wanna friggin' talk about stuff...hit me up on Twitters (@CoachZoso), Facebooks, Teambeachbody.com, this blog, email, messenger pigeon, an Owl from Harry Potter, whatever. Keep digging guys.

Tim (CoachZoso)

Finding Time to Work Out and Eat Right

Young people, twenty somethings, graduate students, young professionals in job one, whoever we are, we tend to put proper eating and fitness on the back burner. More and more in today's world young adults are tasked with an insurmountable amount of things to do. I was talking to my best friend Brian the other day, and he more or less worked from 9am until midnight or so, and he doesn't even get compensated for it. We are asked to do so much with so little.

Stress is almost applauded in this country. I mean we hate it, but we do so much to produce it and so little to get rid of it. The toll this takes on our mental, emotional, and physical well being is unbelievable. No wonder we find a quick dinner at a pizza place, or get Chinese food, or eat fast food, and never work out. The quick burst of fats and calories tastes good and provide us with a comfort, a very short term comfort to the stress. Our stress goes down, but it will always come back because that is the human condition. Crazy western multi-tasking society or no, stress will always return.

So why not accept the reality that the difficulties of life will always be there and try to work on a more long term attempt to feel better about yourself that a burger just can't provide...getting in shape and eating well. I know, I know, we tend to look at eating well and working out as another task to add to the list of things, heck I do always: "I am too tired," "Veggies don't taste good" (uh, try Shakeology!) "I have no time."

Your body saying no to exercising and eating well is a quick gut reaction that diminishes the more you live well and your body realizes, " wait...this is actually awesome, keep it coming!" I have found that once I started setting aside an hour a day to workout, and I made an effort to eat different/healthier foods (slowly at first), I enjoyed eating healthy and I looked forward to working out. It has an incredible effect on your mind, body, and soul. I was actually finding the time to work out and discovering how to get fit.

The best things a busy young professional or graduate student can do to find time to work out is set up a calendar. (Side note: that is what rules about P90x and Insanity and all this jazz, they give you a calendar and everything so lazy people like me don't have to write one out.) If you can find just one hour a day, and commit to that hour, say no to going to the bar after work cause you gotta go do a Plyometrics workout...that is where it starts. So set up some time. Another bonus: Your home becomes your gym! When you do a program like P90x or Insanity, you never need to leave your house! This is how to get fit folks. A lot of people who do these programs (just like me) hate gyms! They are intimidating. Well I am here to tell you that you can get into shape without entering a gym ever again. These programs and supplements are how to get fit.

With regards to eating, a twenty something can find convenient ways to eat. Protein shakes with Shakeology...boom. I have one every day and it is just stupid healthy (and so tasty). Prepare some food for yourself, I didn't say cook (cooking every meal takes too much time! Time you don't have!), you don't have to know how to cook anything (maybe pasta and eggs).

I live in a dorm room right now as Graduate Assistant in residence life and I still eat healthy. Salads, hummus, cottage cheese, whole grain pasta, protein bars, kashi cereal, eggs. I cook maybe one meal a day, I know we can all cook at least one meal a day no matter how busy we are. Commit to surrounding yourself with good foods. Buy good stuff at the grocery store...that is where it starts. This is where you learn how to eat well. This is where you learn how to get fit.

As always, facebook, twitter, email, team beachbody (CoachZoso), find me, TALK TO ME, love to help :). I am a young adult also, we don't have too much time right now, lots going on. I have done it, I find time, you...can...too

-Tim (CoachZoso)

P.S. if you are very stressed, try meditation :) ask me about that too!

Dieting Too Hard: Starvation Mode

So in order to lose weight, we should just starve ourselves right? I mean that makes the most sense, if you put less in your body you are going to be smaller. While this may seem like it makes the most sense, when you are exercising regularly (or not) the last thing you should do is deprive your body of necessary calories, or else you run the risk of entering the dreaded starvation mode, when your body will hold onto all the fat in the body because it is not getting enough nourishment.

Now if you don't exercise that much or at all, you should not eat less than 1200 calories a day as female, and 1500 calories a day as a male. But for those of us who exercise moderately to a lot need to make sure we are getting a good amount of calories; when you keep stepping on the scale and not seeing any drop in weight it may be due to the fact that you are not eating enough! Sounds crazy right? It is true, here is why...

Your metabolism needs energy to work! This means that if you don't give your metabolism those necessary calories to actually do the work it is going to come to a halt. It will literally stop working and your body will enter a flight/fight mode (back to caveman times I suppose) and try to hold onto every bit of fat it can to ensure it has energy stores (lb of fat has 3500 calories, that's a lot of energy!).

So, if you are working out a lot, 4-7 times a week, you HAVE to make sure you replenish your body immediately after a workout (some P90x results and recovery formula tasty...) and all through the day with 4-6 smaller meals. If you are trying to lose weight, your body needs a lot of GOOD calories in order to do so.

So as an example, after doing the Harris Benedict Equation (look it up on wiki, it is a great tool!) I found that I need to eat around 3000-3200 calories a day if I want to maintain my weight with the amount of exercise I do...I want to LOSE weight though, so what I do is create a deficit (not a huge one). I eat around 2500-2700 calories a day. That way I get a slow burn in my body, and end up burning around 3500 calories (as you remember this is a lb. of fat) a week! Perfect!

In the worst cases, and this is VERY extreme...you can enter into super extreme starvation mode, called muscle cannibalization. Where your body can't find any energy to help it function and it will actually eat your muscles. Nom Nom Nom!!!! You will start to lose muscle if you don't eat enough! So don't be afraid to eat when you are doing a diet/exercise program, it is crucial. But eat well, don't eat crap! (a bit of sugar is good after a hard workout to help restore glycogen in the muscles and reduce lactic acid (soreness)). Keep at it folks! Follow me (@CoachZoso) on Twitter!

Keep Digging

Tim (Coach Zoso)

Nutrition, The Cornerstone

So after chatting with some folks in the chatrooms on Teambeachbody.com, I couldn't help but realize that most people don't understand the foundation of any successful fitness undertaking or transformation process is learning how to eat well. Don't get me wrong, I get the cravings, I eat ice cream every now and again because I am human. But around 90% of the time, I am eating the following: whole grains, fruits, veggies, good fats, good dairy, good protein. I stay away from sodas (diet and regular), caffeine, processed foods, candy, alcohol, chips, fast food etc. It takes time to make the switch over to whole foods, but it is well worth it. It gives you more energy for your workouts, you tend to sleep better, have less stress, and have more self-esteem and confidence. Being a young professional, being in grad school, just got out of college, whatever the case is, the twenty-somethings is a hard time in life. A lot of questions, a lot of things changing, and a lot of instability. Here are some basics about learning how to eat healthy. It can be a drastic shift, but you will find that eating healthy, eating how humans are meant to eat is a wonderful thing.

1. Quality: I just touched on this, but if you eat high quality foods over bad ones, you will feel better and lose weight. It is that simple. Eating enriched foods loaded with sugar will spike your energy level and then make it hit rock bottom and you don't want to work out cause you are tired. Foods with bad fats (saturated types...not olive oil or avocado) are high in calories and offer no nutritional value. It is hard to find high quality food in today's fast paced world. Focusing on a career or a relationship seems to take precedence. Maybe bring your healthy food to work? I bring bagged dinners/lunches to class and meetings all the time.

2. Quantity: Ditch eating 2 or 3 big meals a day. Try to switch to 4 - 6 small meals a day (it can prove challenging). Your body is designed to take in food throughout the day, your metabolism has an easier time of turning 4 - 6 small meals a day into energy. You will feel more energized and say goodbye to that heavy feeling in your stomach after a huge meal, ugh. Your body becomes like a machine if the fuel is good :). I have brought coolers to 3 hour classes. If I can learn to eat healthy, you can learn to eat healthy.

3. The Deficit: A good calorie deficit is crucial. What do I mean by a calorie deficit? Well if you use something like the Harris Benedict Equation (check it out on wikipedia, great tool) you can figure out your allotted calories for the day based on height and weight and exercise. For instance, taking those 3 factors into account I should eat 3000 calories a day to maintain weight...I want to lose weight, so I create a deficit by subtracting 500 from that number. So I eat 2500 a day and the weight falls of naturally, at a slow pace (fast weight loss can be dangerous). NEVER STARVE YOURSELF. Most people don't realize that you have to eat a high amount of GOOD food to lose the weight, your body needs food to lose weight, it seems counterintuitive, but it is true! Don't let the pressure to lose weight cloud this truth; don't just go starving yourself thinking you are gonna lose weight then your body enters the dreaded starvation mode!

Try to implement these practices into your diet and you will naturally feel more energy and have more success in your workouts, and if you don't workout, they are still great tips for eating healthy. Don't beat yourself up if you can't do it all at once, take a little step at a time, like cutting out caffeine, or limiting your sweet treat to twice a week then slowly diminishing it and replacing it with fruit. Set realistic goals for yourself, be disciplined, and you can easily get into great shape. We eat junk because we are stressed; the pressures of a new job, a new school, a hectic schedule are ever present in the lives of us twenty somethings, but trust me you can do it, I did and I am the king of lazy and scatter-brain-ed-ness...I had help though, the nutrition guides and tools/calendars offered in all of the programs on Teambeachbody.com and supplements like Shakeology, I seriously could not have done it without 'em. Critical and I am not just saying that.

As always, any questions or concerns about fitness, nutrition, life, meditation, Team Beachbody products, or anything just send me a message on facebook, twitter, team BB, or email (edgarallanpwned@gmail.com). I am studying to be a counselor after all, so helping is in my blood ha.

Tim (Coach Zoso)

I Transformed, So Can You!

My entire life I've been made fun of because of how I looked. I would try to take alternate routes when I walked home from school because I didn't want to run into a couple kids who always made fun of me. Peers at school would poke fun at me, ladies never found me attractive, I never felt good about myself physically. I think I got overweight because how I was raised, I stress ate a lot when things were bad at home, and things seemed to always be bad; I also used videogames to cope. I had a couple stretches of months in my teens where I would exercise and lose weight...but fast forward to post graduation and you'd find me in a computer chair a good 4 to 5 hours out of the day playing computer games, eating junk like when I was a kid. I was around 225 lbs. and close to the worst shape of my life. I had always been way too scared to do something about my physical fitness. I felt comfortable in front of that computer screen, not putting myself out there and trying to get into shape. I think we all feel these kinds of comforts when we eat certain foods, drink alcohol, or sit in our air conditioned rooms watching television.

One night, I saw an infomercial for a product called Insanity and a switch went off in my head. I was tired of sitting around, eating unhealthy and living unhealthy. I got the product and never looked back. Insanity was one of the hardest things I have ever done in my life, mentally and physically. I was huffing and puffing, sweating hard on the floor through the first week or two. Then the workouts got a little easier...I started to get better at them. When I hit month 2, I was getting excited for the workouts. I was also seeing results. When I finally finished, Insanity helped me drop 2 pants sizes and almost 35 lbs.

The results I got would not have been as great had I not eaten well, dug deep, and used the Team Beachbody community for support. I took to heart everything that I heard from those videos . I really did have to dig deep to get through every workout. But after the puddles of sweat and the endless plyometrics, I conquered it. With the help of Shakeology and a balanced diet (this was so crucial, eating contributes to roughly 60% of the success one has with any workout regime) I got through.

Not everyone can have a switch go off in their head that gets them off the couch. That is why I am here. I want to help you get through these workouts. I want to encourage you. The support is so critical to successfully completing a program and getting amazing results. Now don't think I went from 225 lbs. to a six pack. Ha! You have to be realistic with yourself. Give yourself some realistic goals, have patience, have dedication, don't miss your workouts and this stuff just gets fun. I know it is hard for the twenty somethings to find time, being a young graduate student or a young professional starting his or her career, we don't tend to think about fitness, it goes on the back burner. I am here to show you that you can find the time...make a choice, not an excuse. Lets start your transformation story together.

If I can do this, you can too. If you wanna chat with me let me know! Email me at tim.bell02@gmail.com! Check out my Coach Site, Facebook Page, and friend me! I want to be available for you, and help you get in shape.

Namaste,

CoachZoso