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 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.

Turbo Kick vs. Turbo Jam vs. Turbo Fire - What's the Difference, anyway?

I get asked this question ALL the time. There IS a significant difference and that difference falls in what you want to get out of your workout.  Chalene explains to us the real differences between the workouts, but below I have listed some common denominators that make each workout WORTH your time, effort, and money. Enjoy!

• AMAZING soundtrack
• Kicks, punches, booty shaking
• Feel like a badass when you are done
• SWEAT!!
• Elevated mood as soon as you start (thank you amazing instructors!)
• Something for everyone
• HIIT (High intensity interval training...break your plateau!)
• Lean, toned body
• Weight loss..and FAST
• TA TA LOVE HANDLES!
• Learn while you burn

If you are interested in purchasing Turbo Jam or Turbo Fire to add to your in-home fitness library, then please visit my site www.beachbodycoach.com/nik4213 to do so. I am also available, as always, via e-mail to answer any questions that you may have about the programs: nik4213@gmail.com