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

"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!

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!

Insanity Max Cardio Circuit Modifiers and Review

Today was my first day heading into Month 2 of Insanity. I woke up this morning at 5:30, thinking that would leave me plenty of time to get my workout in, shower, pack my lunch, make my breakfast and get to work on time.  I COMPLETELY forgot that I had my Fit Test today also, so naturally my plans did not work out.

I'm not sure if it was because I completed the Fit Test right before the workout, but it was difficult! All of the moves were combined in new and interesting ways, so as always you never got bored. Shaun T is just as motivating as ever during this workout, but the one thing I did hate was the length: 58 minutes. And that's just me not wanting to have to get out of bed earlier in the morning, haha. I don't mind actually working out for 58 minutes (today was more like an hour and a half with the Fit Test included).

One of the biggest questions I get asked about Insanity is how to modify the exercises when you are too tired to complete a full circuit. Anytime I feel that I cannot keep going, I jog it out. It is important that you keep your heart rate up during Insanity. A quick drop in your heart rate (which happens when you just stop doing anything phsyical with no cool down) is terrible for your heart and can leave you very dizzy/blacking out. Even if you feel like your legs are going to fall off, a little jog in place should do the trick. Then, once you are feeling up to it, jump back in an finish strong.

Moving push-ups: I typically do not have a problem with moving push-ups, but when I do I just stay stationary. I'll continue to do the same set, but with stationary push-ups. Now, maybe stationary push-ups are even above your level sometimes (which is fine). Drop to your knees, focus on a flat back, and do modified push-ups.  If modified push-ups are too much, hold the plank...just don't stop. Keeping the core engaged one way or the other will push you towards your goals and allow you to continue to progress and get something out of the workout.

Ski Abs: Ski abs are just awkward, especially when you add in the speed, so just go at your own pace. Even if it's very slow, going at a pace where you keep your form is better than going too fast with poor form and risking injury. Eventually, muscle memory will kick in, the move will be less awkward, and you will be able to pick it up. Never be afraid to take it at your pace. There is no cookie-cutter pace for Insanity. Just keep your heart rate up, keep trying your hardest, and you will get there. If you are too tired for ski abs, I would again hold a plank so that you can continue to work your core (or even a side plank to work the obliques). These same modifications can be use for in-and-out abs.

I think the most important thing to remember is that breaks are ALWAYS okay, and encouraged! Insanity is a no-joke workout! Most of us are not professional athletes taking these DVDs on, so our endurance and cardio might not be up to par just yet. It's great to take a breather, just make sure you keep moving and continue on with the set. Don't do 10 seconds of something and take a breather for the remainder of the set...take a few seconds and hop back in. Even if when you hop in you only get 5 more reps in, you've got to keep pushing. Knock down the mental barriers you are setting for yourself, because more often than not it is our mind, not our body, telling us to stop.

Best of luck and DIG DEEPER!

Insanity: Recovery Week

Woo! I made it! I have been staring at this week on my Insanity wall calendar as if it were a finish line...but really all it is, is the starting line for the next month.

The first month of Insanity was, by far, more mental for me than physical. The workouts always left me breathless feeling like I got in an AMAZING workout, but the mental aspect of the whole thing was the most difficult. Around week 4 I just got really tired. I'm not sure if that was my body CRAVING the recovery week at that point or what, but I was BEAT. I did not want to get out of bed, I did not want to do my workouts, but I still did them. As always, after the the first round of the warm up I was pumped and ready to go, but man getting to that point was rough.

Recovery week is a nice break, for sure. You are still working out 6 days in a row, but the workouts are at a much lower intensity. The first workout I did, I felt very tired afterward (which is exactly how you AREN'T supposed to feel), so I toned it down the next two times I did it and lowered the intensity a bit. I feel much better now. I feel as though I still got a great workout in, but that I didn't kill myself like I do with a typical Insanity workout.

The Cardio Core and Balance DVD focuses on minute intervals for the majority of the exercises, which are nothing that you haven't really done, but you focus more on posture, core, and control than speed and reps. Control is a big part of all the movements.  The first half is cardio-based, so you are doing your suicides, your hit the floors, vertical jumps, switch kicks, etc; however, sometimes these exercises are paired with an 8:8 ratio (Example: 8 switch kicks, 8 power jacks...something like that).

At the end its about balance as you work on your obliques and hip flexers. I can feel my core engaged this entire workout.  Your core is supposed to be engaged during a regular workout, but sometimes everything is going so fast you are lucky if you remember to breathe. With Cardio Core and Balance, you can really feel the focus on the core.

So there you have it! If you have made it this far, congratulations! We are half way there! If you haven't yet, then there is a light at the end of the tunnel. Keep pushing on, stay strong, and dig deeper!

Les Mills Combat Transformation

I am SO excited about this particular blog post because it is featuring a good friend of mine, Lindsay. 

Lindsay was someone I had been working with for about a year, trying to find a program that really spoke her language. She went through a few of them, but nothing really clicked. Nothing kept her engaged, excited, and continuously pushing play so she could get the results that she desired.  In addition, this girl had tried every shake on the market, just about, only to get an upset stomach from each one. I recommended Shakeology to her, and with proper usage she found that it was the one shake that not only tasted good, but more importantly did not make her sick.

I'm so proud of her today. She is an amazing inspiration to others, a mom (and a kickass mom at that), and one of her best qualities is that she doesn't apologize for who she is! She drinks beer, she likes birthday cake, and also enjoys bar food - SHE.IS.REAL and that's what I love most about her.

Here's her story:

How did you get hooked up with Nicole? "We met at pole dancing class!"

What's your deal?  "I got started January 1, 2013 because I was tired of flowy shirts and pants that didn't fit. I had tried 10 Minute Trainer wasn't for me. It was great time-wise, but I needed something else. I tried the gym - hate leaving my kids. I love combat because it kicks ass and I love Dan and Rach - they aren't your typical corny dvd trainers - Rach isn't some chic in hot pants that you want to punch." (I told you Lindsay was real, lol)

How is your life different now?  "Life has changed immensely! I cannot WAIT to shop for a baithing suit this year and not cry in the dressing room. I get up each day and look at my new toned body and I'm so proud of me - couldn't have done it without my shakes either though!"

What did your coach do to help you along? " Nicole helped me by not giving up on me. She knew I could do it and she didn't listen to any of my BS excuses.  She kept posting pics of her all toned up and I was jealous! She knew what it took to kept me going, and I knew I could do it if I put all of my BS aside and press play.  


Lindsay, as you can see, is definitely someone you don't want to meet in a back alley, lol, but she is more importantly a true inspiration. Being a mom takes up a lot of time (and her kids are in soccer  and dance, and if you have soccer kids or dance kids you now how that goes!) She works a regular 9-5, has a newer puppy to take care of, house chores just like the rest of us but she makes NO excuses and gets her workout in EVERY day.  Congratulations on your achievements, Lindsay! Can't wait to see what else is in store for you!

ANNOUNCEMENT: Combat is ON SALE for June ONLY! Get this program, and a 30 day supply of Shakeology (which was the equation that Lindsay used for her success) for only $140..that's a $70 savings! Head over to www.beachbodycoach.com/Nik4213 and find the quick link on the right to purchase!

Insanity: Why You Shouldn't Fear It

Before I start, this is not to discredit the Insanity fitness program. It is to do much the opposite!

My decision to begin Insanity was largely based on an upcoming trip: Vegas, baby! And this isn't just any old trip to Vegas - this is to participate in Beachbody's annual Summit! And what happens at Summit? Live workouts with the trainers. And who is going to be there? Shaun T.  If there is one thing I didn't want, it was for my first Insanity workout to be in front of the man himself. I didn't need him seeing me cry, or vomit all over his squeaky clean sneakers.

This fear sort of lingered deep within me about a week before I started the program. I was getting ready to run a half marathon and I'm not sure what I was more nervous about: the race, or the Insanity workouts starting the day after the race. But that fear quickly dissipated as I began further reviewing the product. I knew it was awesome, I knew it worked, but reading more and more testimonials from others just solidified it in my mind that this was what I needed to go to that next level and get in the best shape of my life. EVERYONE was doing it! New moms, college students, middle-aged individuals, and even senior citizens! Insanity was positively affecting the lives of not just people like me, but everyone that surrounded me.

The first time I pushed play, I was already sweating with anticipation prior to doing ANY movement. Looking back on it now, that was so stupid of me! I mean, it's a workout, come on! There is NO reason to be afraid of a little Insanity!

When you begin to feel discouraged about this program, remember this:

(1) It's YOUR program. You do it at your home. No one is witnessing you if you have to take a break. No one is screaming at you or giving you the stink eye if you feel challenged one day. There's no judgement from others. Do it for you. Do it at your own pace. Set out to impress yourself, and don't allow yourself to let you down.

(2) Insanity is more mental than physical. Again, it is physically challenging and you WILL be tapping out if you are saying, "I hate this" "I can't". You need to think positive the entire time: "Just go! Just go! Just go!", "Don't you quit! Don't you quit! Don't you quit!" Those are my favorite phrases to say when the going gets tough

(3) When you do tap out, remind yourself it's okay. Think about it: If you spent the money on this program and could do it the entire way through at first wouldn't that be a waste of your money?? It's not meant to be easy! It's not meant to be able to be followed along right off the bat. It is meant to challenge you physically, teach you to break past barriers mentally, and get you to work your ass off! If it didn't do that, I'd say go get your money back. This isn't one of your old school programs used "to get you moving". This is in a class all its own. So if you tap out, praise yourself for how far you came, and go further next time.

The things in life that give you the best feelings, are the ones that include some work to achieve. You are worth your results. You are worth the sweat, the struggle, and the time for these workouts. Don't let it beat you up. Show up every day, push play, and get it done.

Questions? Comments? I'd love to hear them! Feel free to send me a message and I'll respond within 24 hours! Thanks for reading!

Time to Switch it Up

And a happy October to YOU!

So far, October has been a whirlwind of activity which is why I have not been on here very often. Work is killin' me, business is boomin', photography is going great, and there has been a ton to celebrate!

I love Fall...I think it's one of the best seasons around. Lately, however, it has been pretty darn cold around here. Last year we were spoiled with weather still well into the 70's in the Pittsburgh region around this time.  Fall means sweaters, scarves, hats, coats, and BOOTS! (wahoo!!) All sorts of baggy clothes to make you feel comfy and hide your, er, problem areas.

WRONG!

I think this is why so many people gain weight during the winter months is because of the clothing styles that are out there. When you are wearing shorty short shorts, tank tops, and swimsuits you are much more aware of your body than you are when you are wearing hoodies, sweats, and cow neck sweaters (are those still in style???). Many people turn to veggies and fruits in the summer because they are jam-packed of water, and they are a light snack. Who wants beef stew on a 95 degree day, right? Well, then the Fall chill sets in and we want comfort food. Mmmmm. Crockpot food...MMM! PUMPKIN PIE! OH YEAH!  All of these can lead to some serious weight gain if we are not cognisant of what we are putting in our bodies.

So what do we do? Do we just succumb to the Winter blues, gain that weight,and then totally freak out the first time its warm enough to wear last year's Capri pants and they don't zip? (GASP! NOT AGAIN!) Or do you take action now so next year your Capri pants STILL don't fit...but it's because they are falling off your body! I'll take Option #2, please.

One of the things I love about the fall, is the changing leaves. Now I understand not all of your are lucky enough to be able to experience this in your own town, but if you are GET OUT AND ENJOY THEM. How could you not love walking down this trail?

With Fall also comes rain, wind, and eventually snow and freeze as we get more toward the winter month. Often times, unless you are a die hard runner, you are moving your workouts inside...or maybe you just don't work out period. Well, it's time to start thinking about how this year is going to be different for you. Trust me, I love Lifetime movies as much as the other person. I love my Dexter, Real Housewives, and everything else that I watch when their new seasons come out in the Fall/Winter, but I use them as a reward for AFTER I do my workouts. How are you going to workout this Fall? How are you going to stay motivated? If the gym is not for you, or you have signed up before only to stop going, then I recommend you checking out some of the other tabs on this blog that house some great workout programs. You can also head right over to my website www.beachbodycoach.com/Nik4213  and checking out all that I have to offer.

Is lack of motivation your thing? I got your back! Anything you purchase from that link above comes with me :)  All wrapped up in a nice little package. Have you ever wanted a personal trainer but couldn't afford it, well tadaaaaaaaaaaaa! Here I am! I don't come to your house, I don't tell you to keep your knees above your ankles as I watch you do a squat, but I am here as your coach for motivation, support, tips, trick, recipes, you name it. I get you to where you are going. Period.

So if you are looking to change, if you are looking to try something new, I encourage you to take a look around on that site. If you have any questions, you can email me at nik4213@gmail.com.

Look, last year I was not who I am now. I was nowhere near it. I was unhappy, I felt defeated every day of my life. I wanted to give up. I wanted to just accept that I was the way I was, and then I found these programs and they CHANGED MY LIFE. The support I received from MY coach CHANGED MY LIFE. I would not be here week after week blogging about how to change your life or the lives around you, how to stay positive, and how to give everyday your all if I hadn't chosen one day to draw a line in the sand and start giving everyday of MY life MY all.  So if you are ready to do that, if you are ready to say enough is enough, and if you need a helping hand...please let me know.