Focus T-25 weeks 4 & 5 alpha phase

This is late as I started beta phase this week. You know the old saying though...."Better late than never."

Week four I was noticing that the exercises were getting easier. Well I guess easier is the wrong word. The exercises were still the same, I just got better! I didn't feel as winded and have more energy after the workout. The feeling you get as you progress through the exercises can only be described as euphoria.

Week five started off great. Then as the week progressed, my bronchitis caught up to me. Thursday's work out was half done and Friday I couldn't do anything. It was kind of depressing. I couldn't do anything. It was kind of depressing. Stuff happens though. All depends on what you do with what has been given you. I am not giving up because of a set back. It just makes me determined to push harder.

Week 3 of T-25

I just competed week 3 of Focus T-25.  I was able to stick with it a bit better throughout this week.  It was tough but each week I push a little harder while focusing on my form.  Because let's face it, if you don't have good form, you won't get those great results.

I start each day with a glass of water, followed by E&E to get me started.  I do T-25 before breakfast.  I follow up with P90X Results and Recover mixed with Shakeology.  So good!!!! The E&E just keeps me going!  I am able to push harder with it.

I love how I feel after the workout too.  You can't argue with the boost of energy you feel throughout your day.

My first two weeks with Focus T-25

Today is the end of my first two weeks of Focus T-25.  If you are unfamiliar with it, this is what Focus T-25 is about.  Focus T-25 is a 25 minute a day, 5 days a week, workout (50 minutes on day 5). There are three phases, Alpha, Beta and Gamma.  Alpha and Beta come together.  Gamma is a stand alone and you have to buy it separately.  It is predominately a cardio workout that will shred you and burn fat and calories long after you finish the day's workout.

I actually had to start over.  I attempted to start 3 weeks ago but came down with bronchitis. SO I took a week off and got some antibiotics into me.  I still cough during the workout but I still push as hard as I can.  The amount of sweat that pours off of you in 25 minutes is phenomenal. The best part is that no matter what fitness level you are at, you CAN do this workout.  They even have someone on the crew that does the modifications.  So whether you are just starting or you need to slow down during this workout, all you have to do is follow the modifier and you will be fine!

I am eager to see what results I will get by the time I get to the end of Beta phase.  I am sure they will be great.  If you are interested in this then check it out at http://teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=31409 and get started now.  You won't be sorry!

Habits

Like it or not, our habits define us.  They make us who we are or who we want to be. They can be positive, such as exercise, eating right, reading a good book, or gardening. They can also be negative also.  Such as tobacco use, excessive or binge drinking, drug use, gossiping, or being a couch potato.

The question you need to ask yourself is "Who do you aspire to be?" What is going to help you get to your goal? What habits are you engaging in to achieve those goals? Also think, what habits are you currently engaged in that will keep you from those goals? Those habits that are inhibiting you from success are the habits you need to change.

Next do not get discouraged. You aren't going to reach your goal overnight. It takes time and dedication and using those healthy habits each and every day. Don't think that any one positive habit is too small and can be over looked.  Each one is a small piece that will help you get to where you want to be. Not doing those little habits though can delay or even keep you from reaching those goals!

Don't let others tell you "it's not possible." People generally don't want to see others succeed where they have failed.  The only reason they failed though is because they gave up.  When they were down, they didn't get back up.  That is what makes you a failure at something.  If something didn't work one way then it is time to reanalyze it and try something new! This is your dream.  Not theirs.  Do what you NEED to do to achieve it. Set your ultimate goal then set smaller goals along the way to reach that goal. You've got it in you. Now just do it!

Trying versus Doing

People say "I will try" all the time.  People also say "I will do it", but that statement is not heard as much as "I will try."

Look at those two phrases.  Say them out loud.  One has much more conviction and dedication behind it than the other. Do you want to take a guess which one is the stronger phrase?  If you said, "I will do it" then you are correct.

When you say "I will try," you aren't putting as much dedication into the task at hand. You have already set yourself up for failure. Even if it is subconsciously, you aren't giving it all you got.  You are going at it halfheartedly. Let's face it, if you want to be successful, you've got to give it your all.

Get out of the "I will try" mindset and start saying "I will do it!"  Look yourself in the mirror and say it with confidence, "I WILL DO IT!" and mean it! Even if you fail, you learned what doesn't work.  Now come at it from another perspective and get it done!  Thomas Edison had many failures before he successfully invented the light bulb.  Where would we be if he just gave up?  Don't you give up either!

Overcome Discouragement

I just had surgery.  The only workout I could do, after a week, was a jog or swim.  I took advantage of it and jogged as much as I could.  (Some days there was too much pain to jog).  Last week I was finally able to do normal workouts.  I decided to do Les Mills Combat to get back into the groove.  When I did the first day's workout, Kickstart 30, I was beat.  I couldn't believe it.  That workout was nothing for me before. I would do Extreme Cardio Fighter, 60 minutes, and still have energy to do more before the surgery. 

Was I feeling discouraged?  Yes.  But I didn't let that stop me. I knew what I was capable of.  When we reach set backs we have a tendency to want to give up.  But there is so much you are capable of.  Your mind will tell you, you are done, many times before you really are.  You need to FOCUS and push through.  Give 110%! The next time you do that workout you will be able to go harder or farther.  You will feel that accomplishment the set back tried to take from you.  You can do this!

Did you know Shaun T, the creator of Insanity, has a new workout?  It is only 25 minutes and 5 days a week.  It is called Focus T-25! Everyone has time for that!  There is no more excuse. There is also a new Shakeology flavor.....VANILLA!  I have tried both the workout and the Vanilla Shakeology.  I got to say....it is a match made in Heaven.  For the month of July you can get both in a Challenge pack for $180.  You are saving $70 all together!  Go to http://beachbodycoach.com/coachseanx and get it there!  You won't be sorry!  You also will receive a free gift as a thank you from me for getting the challenge pack.  Just send me your address after purchase!  I look forward to helping you succeed in your goals soon!

What To Do After Surgery

On June 4th I was admitted to the ICU for severe abdominal pain.  Just to give you an idea on the pain I was in, I have been stabbed and shot and neither one of those compared to the pain I was in.  I was sweating, vomiting, doubled over, and could find no relief.  They got me in and finally gave me something for the pain, which I welcomed greatly.  Just to give you an idea, I have a high tolerance to pain and refuse to even take an aspirin when I have a headache.  I would rather just drink water.  So me welcoming a narcotic is a big thing for me.

After two days of tests they discovered my gall bladder was the culprit and was only working at 5%.  The lowest it should be working is 30%.  They also found, during the surgery, small gall stones that did not show up on the tests.  The doctor thinks when I felt that pain, it was from passing one of the gall stones.   The stones were like a millimeter.  Not very big at all but enough to bring me down.  The pain I felt from it was a 10.  As my wife likes to say, if I say something is a 10 on the pain scale, it is a 15 for anyone else.  So I am not able to work out or work for at least 2 weeks. 

What can I do during this recovery time?  I can continue to eat clean.  It will be harder for me seeing as how I am on a low fat diet and no roughage.  That means broccoli, spinach, lettuce, etc.  So I have to look at the foods I can eat and work from there.  I can also walk.  That will definitely help me also as it will help with digestion and keeping my heart pumping at a higher rate since it is being depressed from pain meds at the moment.

I have given a lot of thought though as to what to do after the recovery is over.  I am in the National Guard and I have a military school coming up.  That means a PT Test. Since that is to happen, I have decided to just work on my push ups, sit ups, and run.  I have a program to increase them all and will be hitting it as soon as the doc releases me to do so. After the school is done, however, I will be going on an Insanity Journey.  I will start with Insanity, then do Asylum volume 1, and finish with Asylum volume 2.  Hopefully, by then I will be able to get my Insanity Certification and teach it!  This would be so great and it would let me help people that want to get in shape and change their lives. 

Remember, EAT CLEAN AND WORKOUT DIRTY!

You Are Not a Failure

How do you feel when you don't make a goal?  Disappointed?  Depressed? Anger?  Do you just want to give up?  Do those around you make the situation worst? Do you feel like you failed?  This is not a final act.  You learned something.  Now you can go on and improve.

The first step is to change your attitude about that situation.  Nothing always goes right.  Look at not making that goal as a detour in your journey.  You learned what didn't work.  It is time to re-evaluate what you did and what didn't work.  Maybe you did something that sabotaged your results.  You just got to take that item out of the equation.  Albert Einstein said "Insanity is doing the same thing over and over, expecting different results."  You need to make changes.

Now that you have re-evaluated everything, it is time to make a plan to achieve those goals!  Make those goals reasonable and make several small goals that will lead to one big goal.  By achieving the small goals you will feel more motivated on your way to the BIG goal. 

If nothing else remember this.....You are not a failure until you give up and you will NEVER give up.

Comfort Zone

We have this place we like to be.  We find peace and knowledge there.  We very rarely travel out of this area.  We know what to expect and there are no surprises.  It is a routine we have become accustomed to.  It is called out comfort zone.  It is nothing to be ashamed of. Some of us travel out of our comfort zone more than others.  Sometimes we discover something great because of it.  We all have traveled out of it though. 

Imagine a circle.  Imagine, in the middle of the circle is a dot.  That dot is you.  That circle was a lot closer to that dot at one point in your life.  When you are born your comfort zone is your family.  It is all you know.  You family pushed you though and had you get out of your comfort zone.  You explored and learned.  You went to school and had to venture even further out of your comfort zone. You may have not wanted to.  Maybe you were hesitant but you left your comfort zone.  This will continue into you working years.  However, at some point we just stopped.  We stopped venturing and didn't get the push, we had from others in the past, to make us expand out of our comfort zone.  All the stuff outside of that circle of comfort is opportunity.  Opportunity to advance socially.  Opportunity to advance financially.  Opportunity to advance mentally, spiritually, or physically.

Where am I going with this?  In June of 2008 I was talking to someone about improving my fitness.  I had just watched a P90X infomercial and told her I was thinking of buying it.  Little did I know, my friend was an Independent Beachbody Coach.  She told me about the Beachbody Business Opportunity and how I could get P90X for 25% off.  I was hesitant.  I had been involved in MLM's before and had failed at them. In August of 2008 I decided to do it for the discount and if I made any money off of it, then so be it.  I had taken a step out of my comfort zone.  How much did I make that first year?  $46.  Yep, that was all I made, $46.  I didn't really talk to people.  It didn't feel "comfortable."

Around October of 2009, I decided to step out of my comfort zone even further.  I started to engage with others.  I told them about the products, I told them about the coaching opportunity.  In two months, because of that, I made $750.  That is over 16 times what I made the first year with Beachbody.  It has been nothing but growth from there.  All of this because I stepped out of my comfort zone.  By stepping out of my comfort zone I have improved my health and finances.  It just took that first step into the unknown. 

Have you wanted to improve your health or finances?  Are you finding it hard to step out of your comfort zone to do it?  Message me!  You can e-mail me at coach_sean75@yahoo.com and, together, we can improve YOU!

My Transition to Being Vegetarian

     As of the beginning of the year I stopped eating meat.  It isn't a political statement, it is for my health.  As more and more hormones and antibiotics are added to meat it just doesn't seem to be a safe option anymore.  Think about it.  Females are growing breasts and hitting puberty at earlier ages.  The sperm count in many men also has dropped.  Antibiotics are also pumped into perfectly healthy animals as a "preventative" to keep livestock from getting sick.  Recent studies however, have suggested that giving the livestock these antibiotics is creating super bugs that are harder to treat.  These same super bugs can be passed to humans.  These reasons are some of the top reasons why I have decided to change my dietary lifestyle.

     Just to give you a background.  I was a Paleo/Primal diet type of guy. Lots of veggies and meat.  I loved meat.  I made fun of vegetarians and vegans.  I thought that vegetarians and vegans never got enough protein.  I considered them weak, extremists, hippies....you get the idea.  Which is why many people were surprised when I gave up meat.  No fish, no fowl, no pork, no beef.  Just vegetables, little dairy, and eggs. Although they are in my refrigerator I haven't had any eggs since the beginning of the year, either.

     I know.  You are wondering where I get my protein.  Besides the little dairy, I also get protein from beans, nuts, seeds, and dark green vegetables.  You would be amazed to know a stalk of broccoli can have as much as 8 grams of protein. What about iron?  Dark greens, and beans contain iron too.  Not to mention all the other nutrients you get from these foods.

     Was it hard?  Not lying.  It was difficult.  I would see a piece of steak or some grilled salmon and think about how good that was in my mouth.  As time went on though, I started to not miss it.  Now, when I see meat, I see fat and blood.  It isn't even appealing to me.  I walked by the meat aisle today, on my way to pick up some raw cheese, and it looked disgusting.  I didn't even want to stop to look at it. 

     I have noticed that I have more energy.  I am not as sluggish.  I sleep better.  I am not bloated.  I am losing body fat, and my strength is increasing.  Do any of these sound like negatives?  I sure as heck don't think so. So I am going to issue this challenge.   Do your research.  Find some vegetarian or vegan recipes.  Then try it out for a week or two.  I admit, it may not be for everyone, but what can it hurt to try something new?

It is YOUR Time!

It is time to evaluate where you are and where you want to be.  It is time to get real results that last and to be happy.  It is time to dump those that hold you back from your goals and to surround yourself with those that want to see you succeed.  This is YOUR time! 

Make your goals this year!  Crush them!  Succeed!  It is time to stop talking about what you are going to do and to just do it!  Stop listening to people that say you can't.  If they say, "you can't." Take it as a challenge!  Show them YOU CAN!

You just have to believe in yourself!

New year to a new you - Your Nutrition

Many think it is time to hit the gym.  Gyms are the most crowded during the month of January and taper off around March.  But you won't get the results you want with a bad diet.  Many say it is all genetics.  The truth is it is 70% nutrition, 20% activity, and 10% genetics.  Yes you heard me right, blaming it on your genetics ain't gonna cut it. 

I will give you an example.  A very over weight woman in a grocery store struck up a conversation with me.  She mentioned all of the healthy stuff I had in my basket.  I told her I like to keep healthy and in shape.  She then started saying that she would like to but "genetics" just wouldn't let her get that body she wanted.  I looked in her basket and saw, honey buns, mac and cheese, LOTS of soda, breads, frozen fries, pre-fried chicken, etc.  I didn't see any fruits or veggies in there.  I mentioned to her about the contents in her basket compared to what I had and she said that she loves to eat.  I told her eating wasn't so much the problem as much as the choices she was eating. Basically, to sum up the conversation, she said she was going to eat what she wanted.  I told her she would never achieve her health goals that way, gave her my card, and told her if she ever changed her mind to call me.  It has been over a year.  No call.

Some people don't know how to eat healthy.  They want to eat healthy but just don't know how.  There is so much help out there for this.  If you want to have pre-prepared menu's and recipes then I would love to suggest going to Http://beachbodycoach.com/coachseanx and clicking "join".  For 38.95 every 3 months you can have access to a meal planner that gives you recipes for the week and a shopping list.  All the guess work is removed.  You just got to make it!

The point is though, you got to get your nutrition in check if you want to make any healthy changes.  It isn't a diet.  It isn't a fad.  It IS a lifestyle change that is better for you and your loved ones.  Get your nutrition in check and you will begin to have more energy, a healthier heart, and a lower blood pressure just for starters.

You can do this.  It takes 3 weeks to make or break a habit.  So let's break the bad eating habits and create healthy eating habits, together.