Shape Your Body in 25 minutes a Day: Focus T25

Throughout my entire second pregnancy(Bristyn born 3/21/2013), I was concerned with getting back to my pre pregnancy weight.  After our first daughter Kynsten was born on March 30, 2011, I went quickly into calorie counting mode.  I eventually lost a good amount of weight before getting pregnant again.  As I started Focus T25, which was recommended to me by my mentor coach, Kirsten Nuss, because I wanted to lose more weight plus build ab muscles back that I lost with the pregnancies, I learned that I didn't have to spend hours a day feeling good about myself again.

Over the 10 week period of utilizing T25, eating clean, and enjoying Shakeology daily, I lost 15 lbs. and 14.75 inches! I was especially proud because I committed to this challenge for myself as well as helping others through my journey.  I made it through Thanksgiving, Christmas Eve, Christmas, New Year's Eve, and New Year's Day with mostly following my meal plan and incorporating some treats :) (It's a lifestyle-It's about real life-that's why it works!)  That is when I really understood the life I was leading truly was a LIFESTYLE, not a diet or a fad.

Christmas Eve Morning Workout

I remember pushing especially hard on Christmas Eve morning.  I had just taken my 30 days stats and was astounded.  I was changing my life in a healthy way.  I wasn't writing down all the calories I ate.  I didn't restrict myself from certain food groups, and I even had a wonderful Thanksgiving meal(good old portion sizes helped).

At this point in the challenge, habits were set, and with the accountability of my challenge group, I was meeting and really exceeding goals or expectations I set forth before starting.  

The Workouts:

Focus T25 is set up into two phases: alpha and beta.  The alpha phase lays down the foundation.  All the workouts are able to be modified by following Tania (Familiar face for me since she was a rockstar in the Insanity workout I did before this). The beta phase kicks it up a notch, and by the time alpha is complete, I can honestly say you are ready for a bigger challenge. 

Alpha Workouts:

*All workouts are 25 minutes followed by a brief 2-3 minute necessary and vital cool down period.

1. Cardio:The only equipment used is YOU! It is a progressive cardio workout that continuously ramps up your heart rate for some a serious calorie burn. 

2.  Speed 1.0:  There is no equipment needed in this fast-paced workout that helps with speed while focusing on stretching, stability, and working up a great sweat! This is the foundation for the speed exercise.  There is Speed 2.0 in Beta. (My favorite). 

3.  Total Body Circuit: Holy Moly! This was such an amazingly intense workout.  I won't lie, it pushed my body to its limits, which is why is is so awesome.  I didn't need any weights to rock this cardio-based strength workout.  I am sweating just thinking about it!

Alpha Total Body Circuit and Lower Body

4.  Ab Intervals: My tummy always has and continues to be my target area! 2 c-sections later has definitely left its mark on my midsection, so I absolutely appreciated the core workout that was interval-based.  Doing moves in short, intense intervals has been proven to be very affective.

5.  Lower Focus: Many people don't pay much attention to their lower body;however, this target area really ramps up a person's metabolism.  The 25 minutes of sculpting the muscles from the waist down really keeps the calories burning for a long time after it is done!

6.  *Stretch: Beachbody's miniMAT is recommended for this workout.  I actually used a yoga mat. This is actually in both the Alpha and Beta phase.  Although there is a necessary cool down at the end of each workout, it is important that one day each week, there is a lengthier stretch routine to get the muscles ready for the week a head! After 5 days of working your body hard, you will surely enjoy this!!

Beta Workouts:

Once the foundation has been established for the first 5 weeks in Alpha, you head on over to the Beta phase!

1.  Core Cardio: This is a combination of cardio and your core!! LOVE this combo! You will definitely sense that you stepped it up a notch from Alpha after completing this 25 minutes. No equipment needed

2.  Speed 2.0: This is my ABSOLUTE FAVORITE T25 workout.  It seemed to go SO fast.  I know that 25 minutes isn't a long time to begin with; however, it seemed liked it was half that amount of time.  Shaun T picks up the pace from Speed 1.0 and even adds some new moves to it. I really liked how the moves were repeated in segments.  The first was the shortest, and then the others got a little longer, using the same moves.  I felt really comfortable with the moves once finished! 

3.  Rip't Circuit: This is the counterpart to Total Body Circuit.  I enjoyed this one more than total body.  It was cardio, upper body, legs, and abs in full force with the use of Resistance Bands (came with my challenge pack) or Dumbbells.  When I complete these workouts in the future, I will use Dumbbells because I feel the band felt a little restrictive with some of the moves.  It is good to have a mat handy as well. 

4.  Dynamic Core: This is an AWESOME core workout! You will be doing standing abs as well as ab work on the floor (Have that mat handy!). 

Crazy calories burned in 25 minutes!!

5.  Upper Focus: I couldn't do a push-up for the life of me when I was completing Insanity. In all honesty, It wasn't until the last 3 weeks or so of T25 that I could do some off of my knees! Focusing on my upper body was never a priority; however, when I started seeing definition in my arms and how they looked in shirts,  I was sold on the benefits of it for sure.  Dumbbells or Resistance Bands as well as a Mat are used in this workout.

6. *Stretch: See Alpha workouts -Same :)

Schedule:

This is a 10 week program.  The first 5 weeks are the Alpha phase and then it is followed by 5 weeks of Beta.  Each week, there is a set workout each day to complete as noted in a calendar.  

Monday-Thursday: 25 minutes each day

Friday: Double Day! 2, 25 minutes workouts 

Over 1,000 calories burned!!!

Saturday: REST DAY- It is nice how it falls on a weekend

Sunday: Stretch

Getting fit in minutes a day is possible! I am proof! Check out these hot moms who did as well!

It was very helpful to go on this journey with other people who were completing T25 as well.  The support and accountability are priceless.  We kept each other on track with food and workouts and discussed our successes and struggles daily! 

Would you like to join an accountability group? 

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Limitations, Not Excuses

I have always been an active individual.  I enjoyed basketball, volleyball, track, and cross country from a young age.  I mean, that is what we did when I was a kid-played!  During my 8th grade basketball season, I tore my lateral meniscus in my knee.  Starting December of 1997, I had 5 arthroscopic surgeries to repair the damaged cartilage.   I still recall my first orthopedic sitting me down at the age of 16 and telling me that I would never compete in competitive sports again.  I was bound and determined to prove him wrong, but each surgery took more and more motivation out of me, until I finally gave up. I now believe that my knee was a big crutch or excuse for me in my life that prohibited me from remaining healthy and fit.  Pounds started packing on due to my lack of activity and therefore poor nutrition.

June 23, 2007

I often look at these pictures and wonder why I let myself get to this place, which was nearly(I managed to drop a few lbs. before the big day) the heaviest and unhealthiest time of my life.

Finally in 2008, I was fed up with how I felt, so I started doing calorie counting and trying out some of the workout DVDs, such as Hip Hop Abs and Turbo Jam, that had been collecting dust in our new home.  I did manage to tediously lose weight over the next 4 years through my calorie counting, restrictive way of eating. 

July, 2012- Just days after I found out I was pregnant with Bristyn 

Despite my my weight loss, I still lacked energy I needed to take care of a toddler and handle my second pregnancy.  After getting pregnant with Bristyn, my daily walks and activities started to diminish because I had yet another excuse for it. So, it was May 2013 that I committed to getting fit again; however, although I completed the Insanity workout for 6 months, it wasn't until I became a coach in November that my true transformation began-body, mind, and nutrition.

Life was great! I was helping family, friends, and those I never even met, make lifestyle changes. As they changed, I continue to grow and complete my personally goals.  I was feeling stronger than ever until February 17, 2014.  Being a stay-at-home-mom now, I try to do as much as I can for my husband around the house.  Although, I LOVE when he does the dishes and folds laundry :) That Monday, before we headed to my parents for dinner,  I thought I would take the garbage out.  Well, our Cleveland winter was one of the WORST in years, and we had a large mound of snow on the tree lawn.  I decided to keep the city trash can empty while lifting it onto the snow pile.  I knew instantly when I lifted that can that I did something to my wrist. After a week without any change in my discomfort, I got a name for a doctor to go see.  After 4 months of tests, therapy sessions (OT, and PT), and various doctors, I find myself here today dealing with a torn TFCC and more painfully a compressed nerve(s). At the beginning of what seems like FOREVER, I continued working out as I normally would at 530 in the morning, but modified when it came to exercises that involved my hand/wrist.  The pain continued to worsen, so I continued to find ways to modify exercise such as not using weights or a band.  Finally, just about a month ago, my OT said, "I want you to do nothing but walk." WHAT!!?? I nearly cried in her office.  I did on the way home in my car, and am brought to tears as I write this.  Those words took me back to when I was 16, and my orthopedic said, "No more sports." I know some may not understand; however, this is MY thing.  Working out has been MY time for the last year. I also thought about the individuals I have been trying to inspire through my personal journey.

I have been bound and determined to look at what I am experiencing this time not as an excuse, but a limitation.  I have been finding different approved ways of maintaining daily activity that I enjoy.  

This morning's walk with Dad, Daughters, and Dog

My parents, especially my retired dad, have made it possible to get in walks with all the kids (even when I have my nephew). Sure, this isn't time just for myself, but it forces me to get the dog moving and get the girls outside as the weather is finally nice (although a little hot :).

It is important that I take time for myself.  I often believe that is why many don't commit to changing their unhealthy habits.  I felt a little selfish in the beginning, but recognize that I am a better person, wife, and mom, because I am taking care of myself. 

This has been my new ride for about 3 weeks ago.  I wiped off the dust and filled the tires with air.  I tried it one day and was happy that my OT said I could start incorporating biking into my routine.  Those nearly 300 calories are nothing in comparison to what I am used to burning with Insanity, T25, The 21 Day Fix, TurboFire, etc., but it is allowing me to stay true to my goals and those who look to me for encouragement.  

I started physical therapy last week to try to strengthen my muscles so that my nerve issue can be resolved, and she had me do wall squats.  I figured this would be a nice exercise to add to my walk/bike routine, but I know I enjoy these challenges when friends are doing it with me.  So a group of girls, some former challengers, and I started our 30 day squat challenge.  A squat helps far more than just one's legs!! 

Day 1-Squat Challenge-25 wall squats- I had a helper who made it even more challenging today :)

Is this ideally how I want to maintain the progress I have made for myself over the last year and continue to reach new goals? NOPE; however, this has yet again reminded me that life isn't ideal, and it throws curve balls at us to see how we will react.  In the past, I reacted by giving up and walking away; however, the positive people I have surrounded myself with through my involvement with Beachbody, taught me to NEVER GIVE UP!

So, what's holding you back from joining me and others on a journey to live a healthier lifestyle? Time? Money? Physical restrictions?

Want to be a part of my next accountability group that will use PIYO-a low impact, but intense program by Chalene Johnson that will sculpt your body using the foundation of Pilates and Yoga? My test  group is starting July 7, and I will limit it to 10 people.  Fill out the application below. 

Fill out my online form.

HTML Forms powered by Wufoo.

Accountability- The Missing Piece of the Puzzle

I remember my husband, Brian, approaching me about this Insanity workout he saw on an infomercial about 5 weeks after we had our second daughter.  My c-section belly, although deflating bit by bit as I started my calorie counting ways, needed some major help.

So, the day after Mother's Day, we started our journey.  At first we did the workouts together; however, that changed.  I would do mine in the morning, and he would do his later at night before bed.  I now understand why he liked it that way.  It is just nice to have that time for yourself with no other distractions (like me huffing and puffing next to him). I suppose he may have also changed his schedule to possibly allow himself to get out of it since I wasn't there moving him along. He made it nearly to the end of the program, but he stopped, even though he saw results (MUCH faster than my own I might add- Men!) He didn't hold himself accountability to anyone else.  I kept going, and going, and going like the Energizer bunny.  I did Insanity for 6 months.  I still struggled with my eating and trying to figure out how to fit this in with juggling the daily responsibilities of motherhood.    Many people say I continue to go because I have this unbreakable will power.  I don't really think it was/is that at all.  I set goals for myself and shared what I was doing on Facebook to stay accountable to them.  The power of social media is pretty amazing when used properly.  I kept posting the different workouts I did that day and pictures as I went along.  It helped me want to keep going. Wow, I picture shows so much more than a scale ever can.  

Although I was finding success in what I was doing, I still lacked the energy I needed to enjoy and be present with my two young girls each day.  I lost some weight; however, the calorie counting was exhausting, and I sort of hit a rut.  The scale and my waistband weren't moving after a while.  I was doing the same workouts over and over again.  In October 2013, I was approached my another Insanity lover, Kirsten Nuss, and that is where my Beachbody journey REALLY began.  

She, via Facebook private messages, talked to me about adding clean eating and Shakeology to my Insanity regimen, and this idea of being in a challenge group.  I was hesitant at first because I felt selfish for spending money on myself when my husband gave me the opportunity to leave my teaching job to be with our girls; however, after listening to a coach opportunity call and the mission of Beachbody, I knew I needed to do this for myself and others who I hoped to help with their own goals.  

I started my challenge group with my coach November 25, 2013 (Yep, the week of Thanksgiving!). It took me through 3 major eating holidays-Thanksgiving, Christmas, and New Year's.  I changed up my workout from Shaun T's Insanity to his Focus T25.  My schedule really appreciated the 25 minute workouts!! I lost 15.5 lbs and 14.75 inches in 60 Days!! I gained energy, confidence, a positive attitude, a LIFESTYLE, and a great network of individuals who continue to assist me with my goals. 

So what was missing from my Insanity routine? A couple things really such as a balanced, no calorie counting way of eating clean, my daily dose of Shakeology and its 70 beneficial super foods, but most importantly, accountability from others who had similar goals.  When I was completing Insanity, I thought I was eating pretty well; however, being a part of the group allowed me to really recognize how and what I was eating and to discuss it with others.  It educated me about planning in a "treat" meal as opposed to a treat day or weekend.  My coach and other participants picked me up when I struggled on a particular day and celebrated successes both on and off the scale.  I checked in with them daily about how my workout went and if I followed my meal plan and when I enjoyed my Shakeology.  Knowing that I was doing that daily check kept me on track (mostly) with my eating and workouts.  I'm human so of course I struggled with eating from time to time( I still do), but even despite some of those setbacks, I still saw results because of the small, daily changes I made because of my group.  The power of a positive environment with supportive individuals battling the same struggles is amazing.  There is no need to take the journey alone! 

This is May 12, 2014- 1 year after I started my journey with Beachbody

I continue to need the accountability, so I am looking to start up a new challenge group Monday, June 23.  That week I will spend time educating you about planning and prepping for success.  The next 3 weeks will be spent using effective 30 minute workouts and eating a balanced, portion controlled meal plan.  Although I can't do the workouts because of my wrist injury and nerve issues, I continue to follow The 21 Day Fix meal plan; however, I know that being accountable to you and the group will sway me from some of the late night snacks I have been having.  Although they are typically healthy choices such as my yogurt, honey, cinnamon, and peanut butter concoction, it is more than I should be eating, especially that late in the evening.  So,  let's help each other! Fill out this form so I can find out more about you and your goals so we can get started! 

Fill out my online form.

Online contact and registration forms from Wufoo.