Why Focus T25 is Awesomesauce

So for the past week or so, I have been posting on Facebook, Instagram, and on my blog about Shaun T's newest workout Focus T25. This program is seriously so amazing in so many ways.

You would think that 25 minutes a day would not do much, but Shaun T knows how to work you and when to work you in order for you to achieve maximum results. While some of the movements are more slow and controlled than your typical Insanity movements, they target the muscles to strengthen them and give you the biggest boost in short amounts of time.

I also want to mention that with any program, this program is what you make of it. If he says, "Punch like you are punching through a wall" and you are doing little wimpy punches, then that's on you .You have to TRY. You have to FOCUS. That's the point :)

So this week being my first week has been so much easier than weeks past, which is great because my job has had me working late due to things going on there, it is mid term week for school, and I'm trying to pack and clean the house to get ready for vacation. Simplicity (and a glass of wine or two) were DEFINITELY necessary this week in order for me to keep my sanity. Here are some of the ways T25 has helped me simplify my life:

I have been able to sleep in a bit longer

I have not had to rush around the house with the fear of "being late", as I have extra time since the workouts are shorter

I have enjoyed a cup of coffee, every morning with the sun rising and my pups on my patio (my 10 minutes of peace haha)

I've been able to straighten my hair! and actually DO my make up BEFORE work, rather than in the bathroom at work

Meal preparation has been so much easier with the extra time I have in the mornings

I come to work feeling happy as the morning workouts give me a great endorphin boost

My diet has been more on track due to everything else in life becoming more simple

Sometimes doing a double, it has helped me relieve any stress that I DID have built up from the workday

Those are just a few of the ways in which T25 has helped me during this crazy, crazy week. I'm very excited to test it "on the road" as I will be taking it with me to the beach. 25 minutes a day on vacation?! You've got time for that..

Keep in mind that the challenge pack is only on sale until July 31, 2013; after that it jumps up in price to $205. There is a free gift for my challenge pack purchasers that will help you to speed up your results, too!  Not only will you save money, but you get the full spectrum: Fitness, Nutrition from the 30 day supply of Shakeology, and Support and Accountability from me as your coach. If this sounds like a good deal, head over www.beachbodycoach.com/Nik4213  and click on the link on the right for the T25 Challenge Pack. Have questions? Contact me at nik4213@gmail.com  I'd love to hear from you!

Focus T25: Cardio

Today was my first day tackling Beachbody's newest program, Focus T25. This program was created by Insanity originator, Shaun T and has been said to be "the next big thing".  But is it?

I just finished Insanity last week. I went through the entire program, so coming into a new program that promises results in only 25 minutes a day, 5 days a week, I was skeptical. I mean, there's no way, right?  Well, that's to be determined but I can tell you that Day 1 was no joke.

The program starts off just like Insanity does with a gradual increase in your heart rate. Unlike Insanity where Shaun T really pushes you to move, Focus T25 is up to you. It's like the program where you put on your big girl (or boy) pants and decide: Do I want it?

If you do, you PUSH. You don't go as fast as they go on the television, you go faster. You don't take a breather when you get tired, you push through! And you keep telling yourself, "Just 25 minutes, just 25 minutes". All in all: You Focus.  You focus on your end results that you want. You focus on whatever exercise you are doing during that 30-45 second block, and you focus ONLY on that exercise and cranking it out the best that you possibly can.

The great thing about this program is it makes the muscles BURN. Woo! Did I feel the burn! But because Shaun T is wonderful, he knows just when to switch it up and focus on a new muscle group. He always knows the perfect time!

Similar to TurboFire's "Firedrills", T25 Cardio has speed sets as well where you really push yourself for about a minute and a half.  During that time period, you suck it up, and you push forward with more intensity than you have the entire workout. Checking my heart monitor, I was up around 165-178 for the majority of the workout. It said  I had burned about 247 calories, which I think is great first thing in the morning!

Now, some of you might be saying, "That's not enough calorie burn", okay, so add in something else. It's not like you don't have the time now! Personally, I am going to be pairing my Focus T25 with Les Mills PUMP 3 days a week (Tues, Thurs, Sat) to get some weight training in there and burn a bit additional.

So have you tried T25 yet? What do you think? Interested in trying? Give me a shout on my e-mail and let's see if it will work for you! www.nik4213@gmail.com

Not-So-Terrible Cookies and Cream Milkshake

I got my inspiration for this recipe from chocolatecoveredkatie.com, one of my FAVORITE blog sites out there. But as I was typing this up, I thought to myself....I wonder if I can make this even BETTER (Sorry, Katie..but I do believe I have)

The recipe featured on chocolatecoveredkatie.com uses 4 ingredients: milk, Oreos, frozen bananas, and vanilla extract.  Well, I'm pulling the vanilla extract, and adding in your daily dose of dense nutrition!


8 ounces Unsweetened vanilla almond milk (or rice milk)
1 packet Vanilla Shakeology
2 Oreo cookies (she uses 3..I'm using 2 to make myself feel better about the whole thing)
1/2 frozen banana (optional)

1/2 scoop protein powder (this can easily be omitted as Shakeology contains 16g on its own)

Throw all of this good stuff into a blender with some ice and pulse until all of the ingredients are well chopped up. Then blend/puree until you get your milkshake-like consistency. This is sure to be a drink that will not disappoint!

Note: If you will be using this as a snack, use 1/2 a pack of the Shakeology rather than a full pack.

Why Am I Gaining Weight with Insanity?

One of the most common questions that I get from my friends who are doing Insanity is, "Why am I gaining weight??"

It's a common question, and before you go to thinking that the program isn't working for you, read on!

Weight gain is extremely common in the first month of Insanity, regardless of your current fitness level.  New workout programs almost always cause an immediate (yet temporary) increase on the scale. But WHY is this? I mean we just finally decided to take on this beast, and it's not going to work? Ain't nobody got time for that!

But hold up, wait a minute, let me put an answer in it: When you workout your muscles breakdown and repair themselves. This is how they build up strength and you get stronger.  This is commonly felt by a bit of soreness after a workout, but some people do not experience the soreness at all. As your muscles are reparing themselves they become swollen and retain fluid as the body strives to protect the tissues. This retention of fluid and swelling can cause about a 4 pound weight gain in an average person. This is part of your body going into shock because of the change in activitiy - IT'S OK!

This phase ends up working itself out as your body gets used to its current new routine, and then little by little the weight will begin to diminish. If you are expecting your excess weight to just drop off like it's no one's business then you are about to get your reality check in 3...2...1...

                                                           *WARNING*SMACKDOWN*WARNING*SMACKDOWN*

Listen to me: whether you are 100 pounds overweight, or 5 pounds overweight, you did that. You. McDonalds didn't make you gain the weight, you made you gain the weight. You made the decisions that have led you to your current situation.  Remember when you were a kid and you were bad and some consequence usually followed that you didn't like? Well this might be that consequence. You need to work hard. You need to take an honest look at your diet and ask yourself, "Am I eating healthy?" Insanity doesn't make you bulk up. You can tell yourself that excuse as much as you want, but you are "bulking" because of your diet. Point.Blank.Period. And if your diet really does suck, you don't have to shout it out on Facebook, you don't have to admit it to anyone, just make it right.


LOOK at the nutrition guide that came with your purchase, it was included for a reason! FOLLOW the caloric recommendations (and please don't look and say those are too many calories, because they aren't), TRY the recipes because they really are awesome and do not taste like health food.

Besides, what does the scale matter anyway? More than the scale you need to take a good hard look at what you have accomplished so far with Insanity. Do you remember your first fit test? How do you compare now, to then? What about the first time you tried doing Level 1 or Level 2 drills? Look at how far you have come! Please take a moment step away from that stupid scale, look in the mirror, and realize the GOOD that you have done for your body just by sticking with it: weight loss or no weight loss.

 The decision that you made to start the program may have possibly been one out of your comfort zone; great job!! There is more to this workout then the shedding of pounds. It changes you both mentally, and physically...on the outside and on the inside. You are doing a wonderful thing here, so before you decide to toss your shoes back in the closet and kick back on the couch with a bag of Lay's, stop and congratulate yourself for a second on what you have accomplished and go push play again. If you quit now, you will never know what you could have accomplished had you of stuck with it. Think about that.

 And I'm not gonna lie...when someone hears of you doing Insanity and sticking with it, they are amazed, and hearing, "Whoa you are doing Insanity!"makes you feel pretty.damn.awesome. Think of the people who already know you are doing it. How is it going to feel when they ask, "So how's Insanity" and you say, "Oh, I quit."  Lame.  Keep up the good work so when they ask you can say, "Kickin' ass and takin' names every day!"
Need help with Insanity and getting your diet in check? I can do that for you! Contact me or sign up to have me as your free coach here! I'd love to hear from you!

"Secrets" of Fit People: Part 2

Last week I went over 5 "secrets" of fit people, and promised you 5 more to give you 10 awesome secrets that you can start practicing today for a healthier and fitter life.

Continuing on:

6) Always carry a water bottle: Water is your go-to drink at any time. Carry a bottle with you, a cute tumbler, something that you can always refill when needed. Often times when we think we are hungry, we are really just thirsty. So sip away! 8 glasses a day should be your goal. At first you might pee all the time (true story), but soon your body will get used to it and those bathroom breaks will become less frequent

7) Live in the moment of the great feeling you get after finishing a workout: This feeling will keep you coming back for more, and if your workout is challenging enough it will be better than any high you have ever experienced. Seriously, there is no better feeling than an endorphin high. Remember ladies, in the words of our beloved Elle Woods, "Exercise creates endorphins. Endorphins make you happy. Happy people don't just kill their husbands!" Stay sane ;)

8) Switch it up: Nothing is worse than when something that once brought you enjoyment starts to bore you. So that this does not happen, be sure that you are always switching up your workouts. Even some of Beachbody's programs can get to be a a little much once you are about 50 days in, so even then...take a day to pop in a different DVD, go for a walk in the woods, or a jog through the park. Not only does it benefit your body to keep it guessing, but it's good for the mind and keeps you entertained and coming back tomorrow for more.

9) Go SHOPPING! Yes, ladies, I give you permission. Fit people don't reward themselves with food (we are well aware that we aren't dogs), we reward ourselves with nerdy fitness gadgets, clothes, shoes and anything that helps us be even more swag-tastic as we get our sweat on. I am guilty of purchasing tanks that have sassy sayings on them, and if a shoe looks good, I buy it. Not only does this make me feel a bit obligated to workout (because I just spent however much on this stuff), but it's like getting dressed for your first day of school. Couldn't be more excited to show off your new digs.

10) Learn that a tired body doesn't mean you quit: So many people that I work with begin to feel fatigued, or realize their heart rate has increase, or hear themselves breathing and view that as a sign to scale back with their intensity. It is as if they are going to push themselves too far, but I assure you, you probably will not push yourself to death. Next time you get tired, do a big exhale so you can get some fresh oxygen into your lungs and instead of focusing on how tired you are, keep just saying, "I can, I can, I can" until you reach your goal with the workout. Maybe it's one more mile, or one more rep...whatever it is, just keep repeating "I can" and don't stop until you get there. It's at those points of a workout when you break through those mental barriers that you set up for yourself that you see results, grow stronger, and move into new realms of your workout. So don't quit! Consider it your starting point and hop to! Chop! Chop!

And those are my secrets! It's nothing you probably didn't already figure out. The question now is, are you going to use any of them? Have any of these worked for you? I want to know! Leave me a message!

Want my help? Then let me know about it! Make me your free coach here, and let's get this party started!

Low Cal Pina Colada

If you love pina coladas, clap your hands!

One of my favorite drinks in the summertime and while on vacation is the Pina Colada.  The smooth, pinapply, coconutty icey concoction is definitely a go to drink of mine while I'm at the beach, but WOW are they bad for you!  I definitely reserve these for "vacation only" if I am going to go "all out" with them and just order from the menu. But if the mood strikes you while you are at home, here is a scaled back (but just as delicious) version for you to try:

1 1/2 ounces Coconut-flavored rum (I prefer Cruzan)

3 ounces pinapple juice

4 ounces sparkling water

1 TBS of Coco Lopez Cream of Coconut Lite (found in your grocer's freezer)

Blend with ice and enjoy!

You're welcome :)

OH BUT WAIT! Yes, just wait...I have a Shakeology version of the same thing!!! WHO KNEW!

1 pack of Vanilla Shakeology

1/2 cup water

1/2 cup 100% pineapple juice

1/2 tsp. pure coconut abstract

One of my FAVORITES to have if I am longing for the beach but stuck going into work.

What is the Difference Between Insanity and Focus T25

I get this question a lot, but first let's focus on what's similar about the two programs:

Both programs were created by Shaun T, on of THE best fitness trainers out there and also known for his Asylum series, Hip Hop Abs, and Rockin' Body (and HIS rockin' body if I might add, lol)

Both programs are designed to get you lean and toned combining high intensity interval training, as well as a variety of kalesthinic exericses to strengthen, build, and tone your muscles

Both programs are challenging, while at the same time fun. They keep you involved so that you never get bored.

Both come with a delicious meal plan

Both programs are going to get you amazing results that you are going to want to show off and brag about.

Now the differences between the two:

Focus T-25                                                                                Insanity

25 minutes per day                                                                     30-59 minutes per day

5 days per week                                                                         6 days per week

3 phases: Alpha, Beta & Gamma                                                 2 phases: Interval Training & Max Interval

3 month program                                                                         2 month program

Having done Insanity, I can tell you it is an amazing program that yields incredible results. I would never tell anyone NOT to do Insanity, or to even be afraid of it! The only downside for me was waking up at 5:30am to get it done before work. T25 offers me additional snooze time, which I will appreciate.

So there you have it, a simple breakdown of the two. Both offer results, both are amazing programs, but the big question is: What kind of time do you have?

Like what you see? Head on over to My Site and create a FREE profile to browse the products and get your copy of Focus T-25!

Is This for Me?

Have you ever thought that you might be able to do this whole coaching thing, but you just weren't 100% sure about it?

I was the same way. I always thought that maybe I could sell Avon, maybe I could run my own business one day, maybe I could be a Beachbody Coach...but the fact of the matter is until you try, you will never know! I decided to never be an Avon rep, because make up is not really my thing...but I did decide that with my general interest in health and fitness that this Beachbody thing might work. A year and a half later, here I am! A One Star Diamond coach and I'm really glad I just went for it, and tried.

The one great thing about Beachbody is our willingness to help one another out. Everyone joins as a coach for a different reason: Some just want the 25% discount on Shakeology and programs (that's why I started), others want to build a HUGE empire, and then still others are middle of the road: if they make some extra money on the side and can turn it into something bigger than side money then that would be gravy. There is no wrong entry into this business!! Just do it for YOU.

I pride myself on not being too pushy, unless I'm told by the person that they want to be pushed. If you have considered this Beachbody thing, then I want to give you an opportunity to put a little bit about yourself out there for me to review, and contact you. Let's see if this is going to be a good fit and if it isn't, no big deal, right?  Fill out this application below and hit submit when finished. The results will come right to me, and I can contact you as you specified on the form.

Looking forward to hearing from you!

Vanilla Shakeoloy is Here!

And it's delicious! Typically I am not a vanilla shake kind of girl.  I did the vanilla protein shakes and I don't know, just was never my thing; however, I really do enjoy the taste of these shakes. I was skeptical at first and wondered if they WOULD taste like my old protein shakes and very "artificial" but these taste AMAZING! Not too over-powering, not too sweet, not like you are drinking something fake. It hits the nail on the head when it comes to taste perfection!

Check out 30 days worth of AH-MAZING recipes!

If you want it all milkshakey goodness in your mouth, my advice would be to do a handful of ice, 8 oz almond milk, 4 oz cold water, 1 packet vanilla Shakeology and half a banana...BOOM! Amazeballs for sure! And yes! I have samples :) nik4213@gmail.com

"Secrets" of Fit People: Part 1

Have you ever found yourself in a rut where whatever you are trying, isn't working out? Maybe you were on a roll and then all of a sudden, you sputtered and eventually came to a screeching halt. This happens to all of us, and sometimes the only thing we find ourselves doing is standing their asking, "WTH?!?!?"

Truth is, fit people have fit habits. For many of us, the habits are so regular that we do not even realize we are doing them. It's like brushing our teeth!  Now, as you can see it sounds like I am referring to myself as a fit person with fit habits...and I have quite a few, but there are some I could improve upon which would probably make my life easier.

Taken from one of my favorites, Chalene Johnson, here are 5 of my favorite habits of fit people. Check back next week to see the other 5! How many of these are missing from your routine?

1. Look at exercise as a pleasure: What you think something is, is what it is going to be. Our mind does what we tell it to, so if we are constantly saying we hate working out guess what? You will NEVER like it! Look at the positives of working out prior to lacing up your sneakers: weight loss, stamina, energy, and most importantly getting healthier for yourself and your family. Also, find a workout that you will LOVE. Every person has a different workout personality, so it is important that we do what we will actually enjoy. Want to figure that out? Contact me!

2. Focus on short term fitness goals: It's not about losing 20 pounds your first week. It's about short term goals, and I MEAN short term goals. One of them could be "Do today's workout" and then, "Do tomorrow's workout". Maybe by the end of the week your goal is to do 5 push ups, or just get in 5 workouts. Focus on those short goals and once they are attained, then set your sights higher. When we make our goals smaller, they are more manageable and easier to achieve, thus giving us some gratification which is the fuel to move on to tackle our bigger goals.

3. Always upping the In10sity (shameless plug!): Or intensity..however you prefer to spell it. Leandro says it best in Brazil Butt Lift, "Don't settle for less!"  Your body is a machine. If you are properly fueling it, you can make it do AMAZING things, so always be looking to progress! Always challenge yourself with your workouts: do one more rep, go a bit harder than you did last week, throw in an extra workout if you are feeling froggy. Always set your bar for yourself higher than it was the week before, and therefor you will always be getting better and better. Soon it will become addicting!

4. Enjoy a weekly "unhealthy" treat: THIS IS MY FAVORITE RULE! Okay, so if you follow me on Facebook or Instagram (facebook.com/Nik4213 and @Nik4213) you KNOW that I am not someone who preaches about eating healthy 24/7, etc. I love pizza, I love cookies, I love cake, etc. and I am not afraid to shout it from the mountain tops! However, if I ate that stuff every day I'd be as big as my house not to mention doing some MAJOR damage to my body that could cause risk to the longevity of my life.  As a treat, I do one "unhealthy" meal a week, and eat balanced the rest of the time. Lots of veggies, lean proteins, no dairy (I use almond milk), very little bread if any at all, fruits, and of course, Shakeology. When you are eating good 90% of the time, that bacon cheddar burger isn't going to kill you (Disclaimer: It MIGHT give you a stomach ache)

5. Move beyond weight loss: Weight loss should not be your only goal when working out. There are so many more benefits out there than just the weight. Dropping your body fat percentage (to a health level) allows your organs to function more effectively and efficiently. Losing weight can help you to breathe better, sleep better, and have more energy..not to mention be more mobile in general. It's not about the number on the scale, it's about how you feel, too! Aren't you proud of your progress? Hasn't that upped your self esteem? Doesn't it make you feel good to know that you can do something today that you previously hadn't? Look beyond weight loss as your only reason for working out and it will become much more enjoyable for you.