Tuesday, August 27, 2013

How to Get Passed a Plateau

Even the best and most experienced fitness professionals hit a plateau in their progress. It happens. Our bodies get so used to doing what it's doing that it is no longer challenged. When it is no longer challenged, it doesn't need to work as hard meaning the heart isn't working as hard and you are not burning as many calories.

But there are a two remedies that I'm going to share with you that should help you over your hump. The first one:


Seriously? Yes, seriously. Plateaus can also be our bodies way of telling us that we have been working too hard and it is overly fatigued. Often times the problem with taking a week off (besides the boredom that sets in) is the fact that we tend to overeat when we are out of routine. So in order to keep yourself engaged and not allowing this to lead to a food fest, just make that week a new kind of challenge for yourself. Eat clean for 7 days, try a Shakeology cleanse, or go even longer and give the Ultimate Reset a shot. During your rest you don't only want to rest your muscles, but also revamp your insides too. Make the week about doing the best possible things for your body to repair. This will make your body come back stronger, quicker.

The second option? Switch it up! I love cardio, and I love lifting weights; however, when it comes time to do both I can easily find excuses why I should slack. Maybe your exercise is stressing you out more? Is your schedule already jam packed? Is this just turning in to one more thing to do? Then switch it up! I find that when I am stressed sticking to a single workout program stresses me out even more. If a workout comes up and I don't care for it (it's too long, etc) then I don't enjoy it when I'm already stressed, so during times of heavy activity I wing it. I go downstairs and look through all of my DVDs and choose the one that fits what I feel like doing at that moment. Or maybe I go for a run instead of doing the DVDs. My muscles are continuously guessing day-to-day what I'm going to be doing with them, keeping my body "on its toes" and keeping my metabolism high.

If you have reached this plateau and feel like you aren't sure how to get over it, please email me Nik4213@gmail.com so we can talk and bounce ideas off of one another. Also you can check out My Site where there are MULTIPLE options for you to switch it up.

Friday, August 16, 2013

Jazzed Up Water: Blueberry Vanilla

I drink water all day long, but I would be lying if I said it didn’t get boring. Instead of reaching for a powder or a shot of pure sugar (or worse, artificial sweetener)-laced water flavoring, do it yourself! It takes 5 minutes and has a whopping 5 calories.  Oh..and it’s delicious!


1 cup ice
½ cup blueberries
3 slices fresh lime
¼ tsp. pure vanilla extract
1¼ cup cold water

1. Place ice in tall glass; set aside.
2. Combine blueberries, lime, and vanilla in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.

Want more simple recipes like this one? Click here to create a free account and view our extensive library https://www.teambeachbody.com/signup/-/signup/free?referringRepId=128285

Wednesday, August 14, 2013

In Home Weight Lifting Plan

Have you ever decided that you were going to make a change in your life and head to the gym? Most of us have, and most of these “decisions” come around January 1st. So you get to the gym and you're looking at the machines – it can be intimidating. Things that you pull, things that you push..it can be overwhelming. It is worse as you look at those in the free weight section that clearly know what they are doing as you stand their clueless.

For many of us we are too shy (or proud) to ever ask for help, so we go at it alone. We grab the weights we think we'll “stack up” to the status quo and begin to just do what everyone else is doing. Forget form. What’s form? There’s a form? Before we know it we have either over-worked (or under-worked) our muscles or even worse, sustained an injury.

For those of you guys who want to bulk up (or for you ladies who want to get so incredibly toned you look in the mirror at your own reflection and go “daaaaaaamn”) then let me introduce you to Body Beast.  An in home lifting program designed to help you out in 60 days.  Goodbye confusion, poor form, and the uncomfortable gym….hello simplicity, fun, and results. 

I’ve always wanted to get leaner and gain muscle mass, but I’ve never had any success doing my own program. Getting the nutrition part has been tough, especially since I was diagnosed with type 1 diabetes as a teenager.

As I got older, I could tell that I was getting more and more out of shape. That was a problem with my diabetes—and a problem with the way I felt about myself and the way I looked because I just couldn’t seem to lose my body fat.

So when I heard about Body Beast, I figured that was the answer for me. I’ve always liked lifting weights. And because Body Beast offered me a complete program, it felt like it was something I could really stick to—just follow the plan, no thinking required, right? Shakeology even took care of my nutrition to make it super easy.

Turns out Beast was the answer. Sagi was awesome. And the program seemed to work my whole body—I got all my cardio from lifting, which is great because I’m not into just doing cardio alone.

Since completing Body Beast, I’ve lost 9% body fat in a little over 60 days. I’m leaner and stronger. I have more stamina. And I can easily make it through an entire workout without hitting, “pause,” which I couldn’t do when I started. I love that I’m bigger and in better shape.

But the best came when I showed my doctor my “Before” and “After” photos at my last check-up and he was totally impressed. My A1C (average glucose) over the last 6 months has been right on target and he said that if I continue to eat and exercise like I’ve been doing—I should never have any complications from my diabetes. That made me feel great!

Are you interested in purchasing Body Beast to try out yourself at home? Visit www.beachbodycoach.com/Nik4213 for all the details and to purchase.

Tuesday, August 13, 2013

3 Tips for Crushing an Overwhelming To Do List

When life hands you multiple tasks to do at once, what do you do? Do you run the other way? Do you put your nose to the grindstone and just “get it over with”? Or maybe you lock yourself in a closet and have a good cry (no judgment). We all handle stress differently, and this past week of my life really had me thinking about the way in which I manage mine.

My life is not simple. I work 50 hours a week at my regular job, do my coaching and other fitness training and meal planning with clients on average another 30 hours during the week, get my daily workouts in (or I would go insane), plus I am a full time graduate student. Life is anything but boring…but at the same time it can get very boring as a social life is limited.

This past week I let the stress get the best of me. I just freaked out, the brain went to a pile of mush, and rather than devising a plan of how to ease the situation – I shut down.   I just shut down, ignored anything that I had to do and did what most girls do best – I went shopping.

Now, here I am on a Sunday night when I could be relaxing trying to make sure that everything I had neglected the past week gets done so that I can start Monday fresh. Had I of just taken 10 minutes to organize my days, this would not be the case and I could be kicking back watching a DVRed episode of Real Housewives (so much better, right!?) 

Here are my tips to prioritizing your tasks, and knocking them out of the park:

Step 1: Write your shiz down. Anything you have to do during the day, write it down. I even like to write down weekly tasks that I must accomplish, and goals that I would like to achieve. I have a whiteboard in my office where these go and very morning I make sure I look and consider “Where am I with this?”


Step 2: Look for the ugliest, most boring one that you can find. What one do you want to put off the most? Do that first. Get it over with. It’s like a Band Aid…just rip it off.

Step 3: Physically cross things off of your list as you complete them. Believe it or not, this act releases feel good chemicals in your brain helping you to feel accomplished and a bit more excited about accomplishing the rest of your tasks on your list.

Hope this helps! It sure would have helped me to stick with my own advice last week, but you live and learn!

Want to see my life as it unfolds (along with all the craziness that goes along with it?) follow me on Instagram @Nik4213