Cardio Confusion: A History of TurboFire®

An interview with Chalene Johnson by Steve Edwards

TurboFire^®, the latest offering from Beachbody^®, is "next generation" in more ways than one. It's the hardest workout series to come from Chalene Johnson, but it's set up in a way where anyone can do it. It's like cardio class at the gym, but it also has core and strength workouts. It's High Intensity Interval Training (HIIT), but also traditional cardio. It's a structured program, but it changes dramatically over time. "If P90X^® is about Muscle Confusion™," says Johnson, "TurboFire is about cardio confusion." Today, we'll talk with Chalene about TurboFire to help you decide if it's the right program for you.

"I'm 41, and because of that I (like everyone else) can wake up with aches and pains, so it was critical for me that this program be something that everyone could do," she begins, dispelling the rumor that TurboFire was going to be the next INSANITY^®. However, it's not the lack of high-end difficulty she's referring to, because the program is ultimately very intense. What makes TurboFire more versatile is that it comes with an optional preparatory schedule for those who lack the fitness base to jump right in. And each workout also offers a low-intensity option. "In every single video, we have modified moves with little to no joint impact that still create intensity," adds Chalene.

The creation of TurboFire was a long process. "It began in my [Turbo Kick^®] classes. Health clubs don't care about beginners. The overwhelming majority of any health club's classes are for advanced users. The mentality is sink or swim. Turbo Jam^® [Chalene's original Beachbody program] was a step down to what I teach—a starting point for what I was doing in the clubs. It was a ramp; essentially a place to get on the Turbo Kick highway."

"I had begun to study HIIT, or High Intensity Interval Training, which are short workouts that feature ultra-high-intensity intervals. I was using this in my classes when we created the Fat Blaster workout as part of Turbo Jam's continuity program. It was the hardest video we had done and I didn't think people were going to like it. In fact, it almost didn't make it into the rotation. But then it turned out to be everyone's favorite." This meant, essentially, that TurboFire was on.

"The concept was to take the toughest Turbo Kick class ever and turn it into a program. I was trying to answer my own question of 'what would work the best for me?' I'd been incorporating the HIIT philosophy in my classes. But HIIT had come out of sports, where athletes will do anything they're told. I needed to find something more interesting than sprints on a football field. I needed TurboFire to be tougher, more intense, but also more exciting and exhilarating than what I'd done in the past. Like anyone else, I get bored. I plateau. I have the same problems everyone else has. So TurboFire had to address this."

"I didn't want to make P90X for girls. I didn't want INSANITY. I wanted a HIIT program. I wanted short-duration intervals that killed you. You had to be maxed at the end of each interval. That was the starting point, to be consistent with the research for HIIT. But HIIT can only be done for short durations, about 3 weeks at a time, before you start to overtrain and plateau. So the challenge was creating a program that expanded on these HIIT phases with other aspects like cardio training that would keep the results coming. So I started making workouts to address this, and the result is this cool periodizational program that takes you through various forms of cardio training. If P90X is Muscle Confusion, TurboFire is cardio confusion."

"Next, it had to have great music for that class atmosphere so that you're having fun. But I also wanted the choreography to be easier to follow than Turbo Jam, even though the training was going to be more challenging. So we set it to sound effects so you don't need to follow a beat so that INSANE-ers, X-ers, and other non-Turbo Jam people could do it. We wanted it to appeal to guys, too. And it has, especially the HIIT workouts. You don't need to feel as though you can dance. The music is there for motivation."

"I think the music is 100 times better than Turbo Jam's! Music is so important to me because with good music you don't have to find the motivation; it's there. It makes classes so fun that you don't notice how hard you're working out. It's so much easier sprinting to the right song than a random soundtrack."

"We had more of a budget and more time with the producers so we could get the music perfect. I had more of an influence over the process and was there every day. I wrote the lyrics. I controlled where the energy needed to build for the workout. This is why it took so long to get it done. Training this hard to okay music was totally not okay. I needed it to be off-the-charts, un-friggin'-believable, amazing music!"

Of course, it's not all cardio. Anyone who is familiar with Chalene knows that she's a firm believer that you need to strength train regularly. "We wanted everything that you'll need in one box: strength training, core training, stretching. But, to be honest, what is unique is its cardio. The stretching is geared towards the cardio you are doing in TurboFire, but the strength training can be swapped with anything. In fact, I think in a perfect world you might choose ChaLEAN Extreme^® for strength training [a ChaLEAN Extreme/TurboFire hybrid schedule comes with the program]."

"But the goal of having everything in one box is important because this stuff is for life. I want to create things that you'll be doing for life. Because, like I said, this program was about what I would do. And I'm not stopping or slowing down. My finish line is in the coffin."

Chalene explains the difference between TurboFire and her other programs below.

Drink Water—Lose Weight!

by Chalene Johnson

When you're exercising, you must increase your hydration level! Even very slight dehydration can slow your metabolism by 3 percent, or about 45 fewer calories a day, which in a year could mean weighing 5 pounds more than you need to. The key to hydration isn't how much you drink; it's how frequently you drink it. Don't wait for thirst to strike. Drink at least 16 ounces of water before you exercise. Drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces over the course of two hours after you're done exercising.

Turbo Fire is Here!

TurboFire is the intense new cardio conditioning program from fitness innovator Chalene Johnson. She'll help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio does. And with more than 20 smoking-hot music remixes, TurboFire will pick you up and push you past your limits.  Chalene's New to Class option also gives you the breakdown on how to do each move with the right form.  So forget the excuses. Forget the gym. Now the hottest classes in Southern California come to you.

Chalene Johnson's TurboFire includes 12 workouts on 11 DVDs: The number in each title designates the class length. Get Fired Up Chalene guides you through the program to help you get the best results. Fire 30 Class/Stretch 10 Class Throw smoking-hot hooks and make big leaps to the bass of "Give Up the Funk." HIIT 15 Class/Stretch 10 Class Dial it up for your first High Intensity Interval Training (HIIT) class. Fire 55 EZ Class/Stretch 10 Class Don't let EZ fool you, because you'll be sweating to "Dazzey Dukes." Core 20 Class/Stretch 40 Class/Stretch 10 Class Chalene's most popular class targets your tummy with moves that deliver incredible abs. Fire 45 Class/Stretch 10 Class Kick, dance, and punch your way into shape to the beat of "Wiggle It." HIIT 20 Class/Stretch 10 Class "Turn This Mutha Out" with 7 sizzling fire drills in 20 minutes. Fire 45 EZ Class/Stretch 10 Class Take a break from the fire drills, but not the fire, as you sweat to "In the Ayer." HIIT 25 Class/Stretch 10 Class Here are 25 minutes of your most intense fire drills yet with Chalene. Sculpt 30 Class/Tone 30 ClassDevelop shapely muscles with Chalene's challenging resistance classes. Stretch 40 Class/Stretch 10 ClassIncrease your flexibility and lengthen your muscles for a long, lean look. Plus you get these TurboFire support tools: Turn Up the Burn Fitness Guide Get more in the know about HIIT and why TurboFire really works. TurboFire Class Schedule We've taken the guesswork out of working out so you can get the best results. TurboFire Lower Body Band Add definition and build long, lean muscles with this body-sculpting band. And 3 FREE gifts to help you succeed: Fuel the Fire Nutrition Guide Maintain high energy while you train with easy-to-prepare snacks and recipes. 5-Day Inferno PlanSee how you can lose up to 10 pounds in 5 days. 24/7 Online SupportStay motivated with easy access to fitness experts, friends, and live chats with Chalene. 30-Day Money-Back Guarantee You have 30 days to try TurboFire for yourself. If you don't get the results you want, simply call Customer Service to return it within 30 days for a full refund of the purchase price (less s&h)—no questions asked. But keep the Fuel the Fire Nutrition Guide and 5-Day Inferno Plan as Chalene's gifts. Consult your physician and follow all safety instructions before beginning any exercise program. TurboFire Lower-Body Band contains natural rubber latex which may cause allergic reactions.

Order your copy today and get me as your free coach.

Chalene talks about Turbo Fire

Today, May 13th, at 5:00 PM PT / 8:00 PM ET, Chalene Johnson will host a calorie-blasting, music-pumping, muscle-toning cardio Webinar to launch the best group exercise program ever put to DVD. It used to be that if you wanted to do one of Chalene Johnson's Turbo classes, you'd have to wait in line at the gym for an hour—even then, you might be stuck in the back of the class. Well, the best spot in the room just opened up, and it's yours!

Chalene has packed in 12 workout classes with the hottest music and the hottest moves. If you've been looking for a killer cardio program, this is it. High Intensity Interval Training has been shown to rev up your metabolism and keep it revved up long after your workout is finished. In fact, a TurboFire workout can burn up to 9 times more fat and calories than a traditional cardio workout.

Register for the Webinar:
To register:https://www1.gotomeeting.com/register/239255064
To dial: 1 (213) 286-1201, access code 241-514-256

Turbo Fire Preview!

From May 3rd through June 2nd, we will feature a special subscribers-only preview of the hottest new Beachbody^® title, TurboFire^®.

New and existing Tony One on One subscribers will get a full sample workout from TurboFire, the new High Intensity Interval Training (HIIT) program. If you've been looking for a killer cardio program, this is it. High-impact interval training has been shown to rev up your metabolism and keep it revved up, long after your workout is finished. In fact, a TurboFire workout can burn up to 9 times more fat and calories than a traditional cardio workout.

TurboFire is a great idea for P90X^® users who want to add more cardio to their regimen and an excellent "graduate" course for Turbo Jam^®, Hip Hop Abs^®, or Slim in 6^® enthusiasts.

Click here for more information.

2010 Beachbody Summit

I have to tell you that I am sitting here, in total awe.  This weekend, I had the pleasure of meeting some of the greatest people in the health and fitness industry at the 2010 Beachbody Summit.  These people aren't just the trainers but other coaches who are working towards their own goals too. I thought I would post a few pictures of those folks that inspire me to keep working towards better health!

Tony Horton - Ten Minute Trainer is the program that started it all.  Tony's motto: "Do your best and forget the rest!" helped me keep going on days that I wanted to quit. 

My Coach, Rochelle, Chalene Johnson and fellow Coach Hope.  These girls inspire me every day to be the best that I can be.  Chalene is the trainer in my all time favorite workout, Turbo Jam!  Rochelle and Hope have listened to me during the good and the bad times.  Thank you ladies for being my sounding board and support system.

Debbie Siebers - This lady knows her stuff.  I love her Slim in 6 product and it is such a highly effective cardio workout.











Along with meeting all of these great folks, I was able to learn more about Beachbody and what a great company it is to be a part of.  Beachbody is truly focused on eliminating obesity and strives to reverse the trend through our network of coaches and products.  I really feel blessed to be a part of something so amazing!

5 Tips to Stick with a Healthy Lifestyle!

by Chalene Johnson

1. Portion size for high-calorie food = very small. Portion size for vegetables = large.

2. Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

3. Think "W.I.W.M." When you really crave something unhealthy, finish this phrase: "What do I want more?" That piece of chocolate cake or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!

4. We are works in progress. No one eats perfectly every day, so don’t allow one bad choice to result in bingeing the rest of the day or falling back into old habits—and that includes on vacations. Just because you’re on vacation doesn’t mean that your eating habits are, too! Look forward to all the free time you’ll have to exercise or sightsee on your long walks while on your next getaway.

5. As hard as it may seem at times to get into shape, it's often more stressful, depressing, and even potentially life threatening to remain overweight.

The Lean for Life Food Plan

By Jude Buglewicz

Lean phasing in ChaLEAN Extreme has its place in the eating plan, too. As you progress through the Burn, Push, and Lean phases of your workouts, you need to fuel your body with the right foods in the proper proportions for each stage of muscle building and fat burning. You need protein for muscle, bone, and tissue growth, and healthy carbohydrates and heart-smart fats to supply you with the energy and nutrients you need to Get Extreme! But don't worry—Chalene's got you covered. Besides packing her Fat-Burning Food Guide with tips and eating guidelines to help you form lifelong healthy eating habits, she's included over 80 delicious recipes that are simple to prepare and laid out for you in an easy-to-follow plan that you can customize for your caloric needs. Here's a sneak peek at what's inside—a scrumptious lunch recipe and a light chicken dish for dinner. Buh-bye to the days of fat-filled fast food. As Chalene says, "Nothing tastes as good as lean feels!"

Cajun Fish Tacos
o5-oz. fish filet, white flaky fish
Cajun seasoning
4 leaves butterleaf lettuce
1/2 cup cabbage, shredded
1/4 cup reduced-fat cheddar cheese, shredded
1 plum tomato, diced
1/3 cup canned black beans, rinsed of brine
1/4 cup store-bought salsa
PREPARATION:
Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to clean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes. Serve with a side of black beans and salsa.

Calories: 368 Protein: 50 g Carbs: 24 g
Fiber: 8 g Fat Total: 11 g




Chicken Bruschetta
5-oz. boneless, skinless chicken breast, butterflied
1 tsp. onion powder
1 tsp. chili powder
1 tsp. olive oil
1 plum tomato, diced
2 Tbsp. fresh basil, thinly sliced
1 tsp. garlic, minced
Salt and pepper to taste
2 cups steamed green beans
PREPARATION:
Season chicken with onion powder and chili powder, and grill or broil with olive oil until done, about 4 to 5 minutes per side. To make bruschetta, combine tomatoes, basil, and minced garlic, and season with salt and pepper to taste. Top chicken with the bruschetta and serve with steamed green beans.

Calories: 377 Protein: 48 g Carbs: 22 g
Fiber: 3 g Fat Total: 10 g

8 Tips for a Happier, Healthier Halloween

By Chalene Johnson

I'm a big kid at heart, so Halloween is one of my all-time favorite holidays. I love to dress up and I make everyone else dress up, too! That's the fun part. The not-so-fun part is dealing with sugar-fueled tantrums and keeping things healthy. I've read the articles suggesting that parents hand out boxed raisins or that crafty moms try filling hand-carved pumpkins with healthy fruit salad. Are you kidding me? The author of one article suggested that children select their favorite "piece" of candy and take the rest to a homeless shelter. I actually laughed out loud when I read that. Do we really want our nation's homeless population all jacked up on sugar? Can you picture it? If I'm taking the time to seek out a homeless shelter to do something better for my community, I think dropping off a bag of mini candy bars would be last on my list.

Okay, and call me selfish, but honestly, as a chocoholic in recovery, I'm more concerned about my own overindulgence than I am my kids'. So here are a few real-world suggestions to help you and your kids create a healthier Halloween.

1.Buy Halloween candy October 30th. And not a day earlier. The less time the candy is in the house, the fewer days you have to exercise self-control.

2.Select your least favorite candy. Shopping the day before the big event nearly ensures that all the "good stuff" is gone. If you're the person assigned to "man the door," the last thing in the world you want to be doing is standing (unsupervised) next to a big bowl filled with miniature versions of your can't-resist candy.

3.Use smaller Halloween bags. Half the fun of trick-or-treating is seeing how full and how fast you can fill up your goodie bag. Rather than using an empty pillowcase, try something smaller. This gives kids the feeling of neighborhood domination with half the loot!

4.Eat a good lunch and a healthy dinner. One of the biggest pizza nights of the year is Halloween. Who has time to cook when there are pumpkins to carve and kids to get ready? Make sure both kids and parents start festivities on a full stomach and healthy dinner. This will lead to far less sugar consumption on everyone's part.
5.Chew gum. Those mini-size delights go down quick, don't they? It's easy to start throwing back candy bars like they're Tic Tacs. Keep your mouth busy by chewing sugar-free gum and avoid the temptation.

6.Teach kids moderation. I'll leave the parenting up to you. I personally believe that to truly teach moderation, you have to teach kids that it's okay to have the occasional "splurge," but to "overindulge" will only leave you feeling ill. Tell children how many pieces of candy they'll be allowed that night. Stick to it.

7.A week of treats. This is something that works for us. I let my kids pick seven more pieces and have one per day, every day, for a week, on the condition that they've had an active day. This gives them control over their selection, something to look forward to, and another lesson in moderation.

8.Toss it. Go ahead, "tsk, tsk" your finger at me, call me a "waster," but you won't convince me that passing off your candy on someone else is a nice thing to do. You will have far more angst over gaining three pounds in one week than you will over dumping excess candy into the trash can.

5 Tips to Stick with a Healthy Lifestyle!

By Chalene Johnson

1.Portion size for high-calorie food = very small. Portion size for vegetables = large.

2.Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

3.Think "W.I.W.M." When you really crave something unhealthy, finish this phrase: "What do I want more?" That piece of chocolate cake or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!

4.We are works in progress. No one eats perfectly every day, so don’t allow one bad choice to result in bingeing the rest of the day or falling back into old habits—and that includes on vacations. Just because you’re on vacation doesn’t mean that your eating habits are, too! Look forward to all the free time you’ll have to exercise or sightsee on your long walks while on your next getaway.

5.As hard as it may seem at times to get into shape, it's often more stressful, depressing, and even potentially life threatening to remain overweight.

Ginger Soy Flank Steak

Recommended by Chalene Johnson


* 2 Tbsp. fresh ginger, minced
* 1 Tbsp. garlic, minced
* 1 Tbsp. red chili flakes
* Lime juice from one lime
* 1 Tbsp. brown sugar (or Splenda brown sugar alternative)
* 4 Tbsp. low sodium soy sauce
* 1 Tbsp.
* 1 (1-1/2 pound) flank steak or tenderized round steak

Beef isn't the best, but it's not necessarily bad either. In moderation, it can be a great source of protein. This steak has loads of extra flavor, without much fat and just a little sugar added. So splurge on some steak once in a while. Just make sure to keep your portion size small, and add some vegetables and brown rice on the side.

In a small bowl, combine ginger, garlic, chili flakes, lime juice, brown sugar, soy sauce, and sesame seed oil. Pour mixture over steak and let marinate for 1 hour. Either grill, broil, or pan fry steak over high heat to medium rare or until the internal temperature reaches desired temperature on your meat thermometer (see below). NOTE: This steak is best cooked rare to medium rare.

Rare – 120°F

Medium Rare – 125°F

Medium – 130°F

Remove from heat and let steak rest 5 minutes before slicing. With a sharp knife, slice steak thinly against (diagonal) the grain. Place on a platter or individual dinner plates. Makes 6 servings.

Preparation Time: 1 hour 10 minutes
Nutritional Information: (per serving)

Calories: 254
Protein: 33 g
Fiber: 0 g
Carbs: 5 g
Fat Total: 11 g
Saturated Fat: 4 g

Spousal Support

Spousal Support
By Chalene Johnson

Married 10 years, I know firsthand the importance of a supportive spouse. Even if your partner's healthy resolve leaves much to be desired, with the right approach you can find the support you need and improve your partnership in the process. Consider variations on these five phrases when cultivating the interpersonal support you need to reach your health and fitness goals and bring you closer in the process:

1. "I couldn't do this without you!" Let your partner know how important their help and support is to you. Everyone wants to feel needed.

2. "Want to work out with me?" Even if the likelihood of it happening is slim, frequently invite your partner to join you. Let him or her to pick the workout and you might just get a 'yes'.

3. "Thank you!" Express your appreciation for even the smallest gesture that helps you reach your goal, even if it's just keeping the kids busy so you can Push Play.

4. "Wanna get busy?" Even if your partner doesn't share your healthy resolve, you both profit from your commitment. Communicate the mutual benefits of fitness, including improved energy, a boost in self-esteem, a tighter body, better health, and yes, better sex!

5. "Let's make a deal." Don't expect your partner to abruptly change his/her dining habits because you do. No one likes to be forced into doing something. Make a deal. Offer to do something nice in exchange for his/her promise to "eat in" for the next 10 days.