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!

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!

All About Insanity: Pure Cardio

Insanity Pure Cardio is one of the workouts within the first half of the program that I have a love/hate relationship with.  I love it, because it seems to go by much faster than the other workouts; I hate it because it kicks my ass every.damn.time! I always find myself breathless within the first few minutes of the workouts, but at the same time I always find myself fighting to push through - after all, that's the point, right?

Pure Cardio starts off the same way as the other Insanity workouts with a 10 minute cardio warm up. Now, for many people the warm up in itself could be considered a workout!  Jogging in place, Heismans, 1 2 3 Heismans, butt kicks, high knees, jumping jacks, power jacks....all of these are done within the first 10 minutes getting faster and more intense as you near the end of the time period. But the reward comes after: the stretch.

The stretch is a little slice of heaven for your muscles, lungs, etc. At this point, your muscles are nice and warm so you can really get deep into the lunges, making the whole first ten minutes totally worth it. It is during this time that Shaun T politely comments that he's actually afraid of the upcoming workout. Awesome. This should be good.

You start right off with suicides for about 60 seconds, and then head into switch kicks. The majority, if not all, of the exercises are done for 1 minute periods before you switch to the next challenge. The entire circuit lasts about 16 minutes with exercises taking you to the ground, in the air, and side-to-side. Insanity Pure Cardio is just that: PURE CARDIO.  Unlike the other Insanity workouts, water breaks are not provided during the pure cardio portion; however, Shaun T is always one to remind you to never sacrifice form, and to take a break when needed. You never stop moving and sometimes, once it is all over, I ask myself if I actually BREATHED during the workout, haha! As soon as you start, you blink your eyes and you are at the cool down (another amazing stretch). 

Every single time I find myself reflecting during the cool down saying, "That wasn't so bad...", yet every time I push play I still find myself saying "WTF Shaun T!" a few times during those 15 minutes haha. Insanity Pure Cardio definitely packs a punch and can make any athlete feel a little bit humble at the end, but it really is something that anyone can enjoy. From beginners to the advanced, Pure Cardio continues to offer challenges and rewards. Shaun T encourages taking breaks if your form is off, getting water when needed, listening to your body, and checking on your heart rate. For this reason, anyone can do this workout and feel comfortable going at their own pace.

Always a great reminder: Insanity is nothing but a challenge against yourself. No one else.

Interested in seeing if this program is right for you? Shoot me a message to the right, or simply email me at nik4213@gmail.com  After a proper assessment of your current activity level and interests, I can recommend something that will fit your schedule and needs perfectly.

Thanks for reading!

Insanity Fit Test Results (Day 15)

The first time I took the Insanity fit test, I felt motivated. Motivated to be better the next time than I was the first time. At the same time, a part of me felt defeated. It just felt like SUCH a long road was ahead of me.

BUT! We are in to week 3 and I am still kickin'! Truth be told, I missed my workout yesterday, but am doubling up today in order to make up for it and stay on track! Other than that, I have been following the schedule as is on the calendar, and the nutrition plan that is included.

For the most part my nutrition has be spot on with a few occasional "celebratory" meals in there (graduation season), but other than that not only have I been eating the foods recommended, but I have come to find that I look forward to eating them because they are so good (and so damn easy!!!). The only negative part is I now need a bigger lunchbox :)

So here are my results from the fit test! I'm looking to be on target with my goals, and feel confident that I will blow past them at the end of this program. I was pretty impressed with how much I have improved already in such a short period of time; however, each workout I am feeling stronger, so maybe that should have come as such a surprise.

Conquering this workout day in and day out (even if I am taking breaks when needed) has made me feel like a million bucks. I mean, this is Insanity...it's the hardest workout DVD you can get. Now, I'm not saying there aren't bootcamps out there that are worse, as I am sure that there are, but for me - this is the mothership of all home workout DVDs. I have heard of so many people quitting mid way through and to know that I am still going, despite being tired, makes my confidence level soar.

Now, I will tell you its not easy. I am finding that in Week 3 my body is rebelling to working out. I'm still going strong, but my body doesn't WANT to. I would rather sleep, lay around, do something else...but as soon as I get through the first round of warm up drills, I am good to go. It seems to just be the act of GETTING UP that my body doesn't like right now.  Either way though, I haven't quit and I don't plan to. Stay tuned for more results!

The Best Protein Shake EVER!

If there is one thing that Insanity has provided me with (besides a lot of sweat and more laundry to do), it is some DELICIOUS meals from the nutrition plan.  During my time with the program, I plan on spotlighting a new recipe out of the plan that I LOVE every Friday!

This week's is a protein shake. Now, I have done every kind of protein you can think of and I hate the after taste of protein. I swear, it doesn't matter what brand I am using, I can always taste protein powder taste...I don't know what it is, it is just always THERE!  This was the first shake that I made that I did NOT taste the powder, thus making me love it even more! (and the color is pretty too!) Not only is this shake jam-packed with fruit, but it holds a great "summery" taste and keeps you full for about 2-2 1/2 hours making it that perfect morning snack between breakfast and lunch. If you try it out, leave a comment and let me know what you think!

Vanilla-Berry Protein Shake

1 cup nonfat milk (I use unsweetened vanilla almond milk)

1 scoop Beachbody Whey Protein Powder, Vanilla (or whatever protein powder you prefer)

1/2 cup berries, fresh or frozen

1/4 tsp vanilla extract

1/2 medium banana, cut into chunks

1/2 cup ice.

Place everything into a blender, blend, and enjoy!

Calories: 293
Fat: 3g
Sodium 176mg
Carbs: 42g
Fiber: 6g
Sugar: 31g
Protein: 28g

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!

How To Pick the Right Sports Bra

Ladies! This post is for you! Or fellas, maybe this would be a great gift for your female fitness friend...they fit right in a stocking! Haha!

If there is one problem that all females can relate to, it is the "boob issues" during working out. For some of my friends, I know that is one of the reasons why they do not ENJOY working out! I mean think about, it is SO uncomfortable to have things moving during a workout. Not only is it uncomfortable,but distracting! I am not even "blessed" in that area, and ANY movement just takes my workout from being enjoyable to "I want to quit".

Choosing the right support for you "friends" is important, not only for your own comfort and sanity, but for your workout! Think of how much focus is potentially pulled from your workout, to focus on the discomfort of a sports bra. The stress on your breasts is also an added weight for your body to work with as they "do their own thing", which in turn means harder work for your lungs and heart, believe it or not. So as you can see, securing "the girls" properly, has many, many benefits.

Now, not all sports bras are created equal! Just like your standard bras, there are options for every size and type.  Typically, three options are available to choose. Here is the rundown:

Compression Bras: These are the ones that smoosh you in and flatten you out. If you have over a B cup, these might not be for you. The comfort level of your "pride" is going to be very low, which may distract you from your workout. While the compression bra will definitely hold you in place, there are better options.

Now, if you are like me and a member of the Itty Bitty Titty Committee, a compression bra might be just what you need. Unfortunately, it does not enhance the assets for us, but makes us even flatter; however, I have personally found these bras to work best for me with my workouts. There is no "movement".

Encapsulation Bras: These are great for those of you who are larger in the boob-area. Encapsulation bras adds in the compression of the compression bras, but separates it into two separate cups that will comfortably hold the girls in place.An added benefit of these is it is also less sweaty, if ya catch my drift.

"Little ladies" listen up! These are also becoming more popular in our size, as well and gives you SOMETHING instead of looking flat as a board :)  I do have a few of these, because I am very self-conscious in this area, but I still prefer compression bras if I am really going hard at something (like my Insanity workouts)

Underwire Bras: These offer additional support to suppress the jiggling, but honestly, I hate bras with underwire in them regularly so I do not know how comfortable these would be. If you have ever utilized one, I encourage you to comment so that we can have an idea of what they feel like while working out

So to sum it up, picking the right sports bra is important for your sanity, your focus, your comfort, AND your endurance. There are three kinds out there, and each is great for a particular kind of "pair". What I have listed are just guidelines based on my own experience, and I encourage you to see for yourself; however, if you are consistently feeling a bit "loose" in that area while you workout, it might be time to try something new. Also remember that sports bras don't last forever. Most last about 30-40 washes....so we will call that 6 months-ish.

Ladies, comment below: What's your favorite type/brand of sports bra and why?

For more articles about fitness fashion, assistance, tips tricks, and ideas visit this link! New articles are posted throughout the week that are extremely applicable to your every day life.