HOW TO SURVIVE THE FIRST WEEK OF FOCUS T25

There may be a ton of information in your Focus T25 challenge pack, but what they don't put in the box, may be exactly what you need to know to survive the first week of the program.  I've been in your shoes, and I want to give you my advice to help you get through the first week of Focus T25.

1.  DON'T QUIT.  It is not going to be easy.  I promise, within the first  45 seconds of Alpha Cardio, you are going to be thinking, "WTF??!!!"  My best advice to is not to give up.  Keep pushing.  When you need to, look for Tanya for the modifications.  DON'T be ashamed to have to use the modifications.  They are there for a reason.  When I first started Focus T25, I used every modification there was.  I HAD to.  But, I kept doing it.  Give yourself 5 days, and push through this week.  If you do have to stop, which YOU WILL, grab a drink of water, wipe your face with a towel, catch your breath, then GET your butt back in it.  It is only 25 minutes.  Push through those 25 minutes, and I promise, you will be so happy you did.  If you have to, you can scream obscenities at Shaun T.  That definitely helped me get through week 1. 

2.  EXPECT TO BE SORE.  I'm not going to lie, my first week of T25, I was sore every single day.  But, I basically have a desk job, I did not exercise, and got sore feet when I had to run to Wal-Mart for groceries.  So, if you are like me, expect it.  When you push your body like this, you will feel it the next day.  Don't give up just because it makes you sore.   As you continue, your body will adjust.  You will feel yourself get stronger.  Things that bothered you in this first week, will no longer bother you.  For example, my shins and knees were killing me during my first week of Focus T25, now, they rarely bother me at all.  I've developed these muscle areas and have become stronger physically.  If you aren't sore, then push yourself harder!  Also, Beachbody makes an awesome supplement called Results and Recovery.  It tastes great and helps to reduce your muscle soreness after an intense workout.  Check it out if you are interested.

3. SET YOURSELF UP FOR SUCCESS.  Often times we can be our own worst enemies.  I know for a fact that I have destroyed many of my own attempts at weight loss by setting myself up for failure.  So this week, set yourself up for success.  HOW???  Invite others to join you in your workouts this week.  Ask your spouse, your kids, your friends to join you.  Let everyone

know that you are starting T25 and you are so excited about it.  This will keep you motivated to succeed.  You don't want to have to explain everyone that you quit.  Also, make sure you have a plan for when you will exercise.  Then, have a back up plan, in case your plan gets ruined.  The better prepared you are to succeed, the less chance there will be of failure.  

4.  THINK BIG.  This week is just a small step in your journey.  It's an important step, but think of the big picture.  When I began, I pulled out old photographs of myself when I was thinner, happier, and healthier.  I taped them up all over my house.  I focused on the end result I want to achieve.  I mentally prepared myself to get through week 1 by thinking of the big picture.  If you don't get through week 1, you won't accomplish those big goals.  Remind yourself about the final destination you want to reach..........that may just get you through week 1.


5.  BE READY.  You will need proper workout attire for this program.  Don't try to do this in sweatpants.  I did that the first day and had to stop and change.  The bagginess of the pant legs get all tangled up in the moves.  Try to wear tight fitting crop pants, or shorts.  Ladies, you WILL need a sports bra.  Again, tight fitting.  You will be jumping a lot.  You need good shoes.  I did the entire first round with my well-broken in Nike cross trainers.  I decided I needed a new pair to begin this round, and got suggestions from the sales person at my local Dick's.  Then, I tried them on and did lunges, jumping jacks, and squats in the store.  I got the ones that feels the most natural and lightweight.  

6.  EMPTY YOUR BLADDER.  LOL!  I know, sounds funny, right?  Well, don't empty your bladder, and I guarantee, you'll wish you had!  

7.  HAVE A WATER AND TOWEL ON HAND.  You are going to sweat.  You are going to need a drink.  Shaun T's philosophy in this program is that it is only 25 minutes, but it is non-stop.  He doesn't give you water breaks.  I take a water break when I need one.  I can't go 25 minutes without stopping and getting a drink.  I usually grab a quick gulp of water in between moves, then I jump right back in.  You will also need a towel.  The sweat will drip down your face and in to your eyes, if you don't wipe it.  
 
 8.  BE REALISTIC.  You are not Shaun T.  You are not Tanya (modifier in the workout program), you are YOU.  Don't forget that.  If you have unrealistic expectations of yourself, you are going to fail.  Be patient with yourself.  You will not be able to "NAIL IT" the first time through.  It is not going to happen.....I assure you.  HOWEVER, if you push play every day AND keep trying your best, you WILL NAIL IT before you know it.  

9.  USE THE RESOURCES PROVIDED TO YOU.  Use your challenge group to check in every single day.  As you saw in pre-season, you will have a check-in every day.  DO IT.  This needed to talk about your workout, food, and shakeology, will keep you motivated!!!  Also, use your workout calendar that came with your program.  I have mine on my fridge.  Mark it EVERY single day.  Even if you have to mark, 'BARELY MADE IT'.  Do it.  I enjoyed looking back at mine after my 10 weeks to see how often I thought I 'barely made it' as opposed to 'nailed it.'  Also, you are given amazing tools online with Beachbody.  Log in to your account and track your weight and measurements each STATURDAY.  You can also schedule your workout times in the WOW gym.  These things all helped keep me honest about my workouts and motivated to continue to push play every day.

10.  BE CONFIDENT.  You have made a big decision to start this and to change your life.  After 10 weeks you could potentially be an entirely different you.  Don't lose that focus and be confident that you can do it.  I believe in you, and if you are spending the time to read this, then you have committed to doing this and should have confidence in yourself as well.  You deserve this and you can do it.  Good luck!  I'm so excited for you and the beginning of your transformation journey!  NOW FOCUS!!

!

Shakeology Recipes

Replace your breakfast with one of the following Shakeology Recipes:

Raspberry Smoothie

1 cup unsweetened almond milk

1/3 frozen or fresh raspberries

1 scoop Shakeology (any flavor)

1 cup ice

Directions:       Combine in a blender until smooth.

Silky Almond Smoothie

1 cup unsweetened almond milk

¼ cup water

1 scoop Shakeology (any flavor)

1 cup ice

1 Tbsp All-natural almond butter

Directions:       Combine in a blender until smooth.

Berry Blast Smoothie

1 cup water

½ cup vanilla yogurt (Greek is a good option)

1 cup fresh or frozen mixed berries

1 scoop Shakeology (any flavor)

1/2 cup ice

Directions:       Combine in a blender until smooth.

Morning Delight Smoothie

1 cup 100% orange juice

1/3 medium banana, cut in chunks

1 scoop Shakeology (any flavor)

1 cup ice

Directions:       Combine in a blender until smooth.

Peanut Butter Cup Smoothie

½ cup unsweetened almond milk

½ cup water

1 Tbsp. all natural peanut butter

1 scoop Shakeology (any flavor)

1/3 medium banana, cut in chunks

1 cup ice

Directions:       Combine in a blender until smooth.

Step 2: CLEAN EATING

I do not think I had ever heard the phrase, "Clean Eating" prior to beginning this journey.  Simply speaking, clean eating is eating all natural foods, that do not contain preservatives.  So, yes, you will have to read the labels in order to follow a clean eating meal plan.  Here are some basic guidelines to clean eating meal plan, which I have incorporated in to my own meal planning:

1.  Eat Often...in fact, you should plan to have 6 small meals a day.  Each meal should be no more than 3 hours apart.

2.  DO NOT SKIP BREAKFAST.  You need to eat breakfast to get your metabolism started!

3.  Have a lean protein and complex carb at every meal. (That means 6 times per day!)  Complex carbohydrate sources, such as whole-grain breads, starchy vegetables and beans, deliver fiber, as well as valuable amounts of vitamins and minerals. 

4.  Don't forget to include healthy fats in your meal plan.  Healthy fats are good in moderation. Specifically, try incorporating foods such as almonds, walnuts, olive oil, almond butter, flaxseed, and Safflower oil, into your menus.

5.  Drink plenty of water.  In fact, drink a lot of water.  You should drink at least one half of your body weight in ounces of water each day.  So, for example, if you weigh 200 pounds, you need to drink 100 ounces of water per day. 

6.  Stick to proper portion sizes.  Even if you are eating healthy, clean foods, you still need to maintain proper portion sizes.  As a general rule, follow these guidelines for portion sizes: 
                                         *Lean Proteins:  what you can fit in the palm of 1 hand;
                                         *Fruits/Veggies:  What you can fit in 2 cupped hands;
                                         *Starchy Complex Carbs:  what you can fit in 1 cupped hand;
                                         *Healthy fats:  Oils- 1 to 2 tablespoons; nuts-scant handful (about 14 nuts)


7.  Read your labels.  Select only all natural foods with NO PRESERVATIVES. As a general rule, if there are more than 1 or 2 ingredients on the label, the item probably contains preservatives.  Also, if you cannot pronounce or easily identify something on the label, it is probably a preservative.  

    8.  NO ADDED SUGARS OR ARTIFICIAL SWEETENERS.  This means, no aspartame, sucralose (Splenda), etc.  Try to avoid gum too, because it contains artificial sweeteners.  While it may satisfy a desire to eat or curb your cravings, it can actually activate the digestive process by creating saliva.  Your body, in turn, thinks it wants food and you can actually begin to feel hungry. 

     9. No alcohol.  I know....this is easier said than done.  Trust me, I'm married to the 'Beer Guy'.  No, seriously, my husband is an adult beverage salesman!  My house is full of awesome beer samples (research) constantly.  I am also known to enjoy a glass of wine in the evening, particularly when I am cooking dinner.  I have cut these unnecessary alcohol moments from my day to day menu plan.  I will have a cheat day from time to time and drink a celebratory glass of wine or enjoy a new beer with my husband.  As a general rule, cut it out.

     10.  Be prepared.  Do not get caught unprepared or without a backup plan when it comes to food.  The best way to do this is to plan your menu at the beginning of the week, and map out the entire week, including snacks.  Go to the grocery store and only buy what you need, in accordance with your menu for the week.  If you are going to baseball practice, or in my case, hockey practice, for several hours, pack your snacks.  If you are going to be going on an outing with your family on the weekend, pack a picnic lunch.  By failing to prepare you set yourself up for failure.  

 

      These are my TEN general guidelines that I follow for a clean eating meal plan.  There are a number of resources out there that you can look at for ideas on new recipes and menu ideas.  

      To see a sample 5-day clean eating meal plan please visit my blog on 5-day Clean Eating Sample Meal Plan.   

CLEAN EATING SAMPLE MENU PLAN AND SHOPPING LIST

Here is a sample 5 day clean eating menu plan.  This is meant merely to give you a start and some idea about what a clean eating plan would entail.  Please note that I have replaced ALL of my breakfasts with a serving of Shakeology.  You can see a sample Shakeology 5-day meal replacement recipe guide on my page by following this link:  Shakeology Recipes.

Also, sometimes the actual grocery shopping can be overwhelming.  I have taken the liberty of making the shopping guide for you for this sample 5-day clean eating meal plan. You can find the shopping list at the bottom of this page.

DAY 1

Breakfast:   Turkey Bacon Breakfast Sandwich 

1 slice low-fat turkey bacon

2 slices of whole grain toast

1 egg scrambled

½ tomato, sliced  

Directions: Place turkey bacon in a skillet with a spritz of nonstick cooking spray. Cook to desired crispness. Crack egg and scramble. Place bacon and egg and tomato slices between toasted bread.

  

A.M. Snack:  Sweet Citrus Yogurt

½ cup non-fat plain Greek yogurt

 2 tsp. raw honey

1 tsp. finely grated grapefruit peel

Directions:  Combine all ingredients together.

Lunch:  Chicken and Spinach Salad

2 cups fresh baby spinach

¼ medium cucumber, sliced

½ cup sliced mushrooms

1 medium carrot, shredded

1 ½ tsp., extra virgin olive oil

1 Tbsp. red wine vinegar

4 oz. cooked chicken breast, boneless, skinless, and sliced

Directions:  Place spinach, cucumber, mushrooms, and carrot in a large serving bowl.  Drizzle with oil and vinegar, toss gently to blend, top with chicken.

Afternoon Snack

1 cup red or green grapes

Dinner:         Parmesan Crusted Pork Chops  

¾ cup grated Parmesan cheese

¼ tsp basil leaves

¼ tsp garlic powder

¼ tsp dried oregano

1 dash black pepper

¼ tsp thyme leaves

¼ cup Dijon mustard

2 Tbsp olive oil

2 lbs pork chops

Peas, steamed

Wild rice, made according to package

Directions:  Preheat oven to 400 degrees.  Line baking sheet with parchment or wax paper.  In a small bowl whisk together mustard, oil, and all spices.  Season the pork chops with pepper, then brush both sides of the chops with the mustard mixture.  Press the grated cheese evenly on both sides of all of the pork chops.  Place the chops on the prepared baking sheet.  Bake for 15 to 20 minutes.  The coating should be browned and slightly crispy and the pork should be cooked through.  Serve with steamed peas and 1/3 cup wild rice (measured dry), prepared according to directions.  (Serves 4)

Evening Snack

1 cup hot green tea, with 1 tsp. raw honey

DAY 2

Breakfast:   Melon and Yogurt 

6 oz. low fat strawberry yogurt

¾ cup cubed cantaloupe

1 tsp. honey  

Directions: Combine all ingredients together.

  

A.M. Snack:  Ants on a Log

1 Tbsp peanut butter

2 celery sticks

10-15 raisins

Directions:  Spread peanut butter across the celery sticks and top with raisins.

Lunch:  Turkey Avocado Wrap

3 slices nitrate free, low sodium turkey breast (approximately 4 oz.)

1 whole grain tortilla

½ tomato, diced

¼ avocado, sliced

3 lettuce leaves or handful of mixed greens

Directions:  Assemble all ingredients on top of tortilla and fold into a cone.

Afternoon Snack:            Eggs

2 hard-boiled eggs

Dinner:         Steak with Horseradish Sour Cream  

1 lb boneless lean steak, flank or sirloin, trimmed of all fat

1 Tbsp plus ½ tsp Worcestershire sauce, divided

2 Zucchini, trimmed and halved lengthwise

½ cup reduced fat sour cream

1 ½ Tbsp horseradish

1 Tbsp safflower oil

½ black pepper

½ tsp plus 1/8 tsp sea salt, divided

Directions:  In a large reseal-able bag, add steak and 1 Tbsp Worcestershire sauce.  Seal and refrigerate for 30 minutes to 24 hours, turning occasionally.  Heat grill to medium-high heat and lightly brush grill with oil.  Remove steak from bag and season with black pepper and ¼ tsp salt;  discard marinade.  Brush both sides of zucchini with 1 Tbsp oil and sprinkle with ¼ tsp salt.  Transfer steak and zucchini to grill and cook 4 minutes per side, or to desired doneness of steak.  Remove steak, cook zucchini additional 4 minutes until tender, turning occasionally.  In a small bowl combine sour cream, horseradish and remaining Worcestershire sauce, and 1/8 tsp salt.  Thinly slice steak and serve with zucchini and sour cream. 

Evening Snack

1 cup hot green tea, with 1 tsp. raw honey

DAY 3

Breakfast:               Waffle & Sausage 

1 whole grain waffle

1 Tsp strawberry preserves

2 slices of turkey sausage

Directions: Toast waffle.  Top with jam. Serve with sausage.

  

A.M. Snack:  Nutty Apple

1 medium apple

1 Tbsp peanut butter

Directions:  Dip apple slices in peanut butter.

Lunch:  Ham & Cheese Sammy

3 slices thin, low sodium, nitrate free ham

1 slice low fat or non-fat Swiss cheese

2 slices tomato

3 lettuce leaves or handful of mixed greens

1 Tsp. Dijon mustard

2 slices whole grain bread

1 cup fresh strawberries

Directions:  Place all ingredients on the 2 slices of bread.  Serve with side of strawberries.

Afternoon Snack

1 low fat cheese stick

Dinner:   Stuffed Peppers and Mashed Potatoes  

4-5 bell peppers – any color.

1 1/2 pounds lean ground turkey meat

3 (15 ounce) cans of low sodium tomato sauce, no sugar added

1/2 large red onion

1/2 pound crimini mushrooms

1 teaspoon onion powder

1 teaspoon garlic powder

1 tablespoon olive oil

1/2 cup veggie or chicken broth

5 large potatoes, peeled and cubed

2 Tbsp. low fat or fat free sour cream

Sea Salt and Black pepper, to taste

Directions:  Peppers:  Preheat oven to 350 degrees F. Slice the tops off your peppers and remove the cores. Reserve the tops. Place your peppers in a baking dish (preferably one with a lid – but don’t panic if you don’t have one). Make sure the dish is small enough to fit the peppers snugly so that they can stand upright. Pour 2 of the 3 cans of tomato sauce into the bottom of the pot so your peppers have a nice little pool to swim in during baking. Pop out the middles of your pepper tops and chop them, as well as the onion and mushrooms. Put your veggies in a pan with the olive oil and sauté until they are nice and soft. Put your cooked veggies into a large mixing bowl and set aside. Using the same pan you cooked your veggies in, cook your turkey in the 1/2 cup of broth. Add your spices. In the last 3-5 minutes of cooking, return your veggies to the pan. Mix well. Return the entire mixture to the mixing bowl. Add your tomato sauce. Stir well. Fill your peppers with the meat mixture. Cover with a lid. If you don’t have one, cover tightly with aluminum foil. Bake for approximately one hour, or until the peppers are very soft.  Potatoes:  Boil potatoes until soft.  Place in mixing bowl, add sour cream and sea salt and black pepper, to taste.  Serve Peppers over a serving of mashed potatoes with sauce over everything.  (Serves 4-5)

Evening Snack

1 cup hot green tea, with 1 tsp. raw honey

DAY 4

Breakfast:               Eggs & Bacon 

2 hard-boiled eggs

2 slices of turkey bacon

½ cup fresh blueberries

  

A.M. Snack:  Fruit & nuts

1 medium orange

10 raw almonds

Lunch:  Chicken & Hummus Pita & Side Salad

3 oz. broiled or grilled chicken, sliced thinly

1 Tbsp hummus

½ cup alfalfa sprouts

2 slices tomato

2 slices of cucumber

½ 6-inch whole wheat/grain pita

2 cups mixed greens

1 carrot, shredded

1 celery stalk, shredded

1 tsp balsamic vinegar

Directions:  Assemble all ingredients in the pita.  Combine greens, carrot and celery together in bowl.  Toss with vinegar.

Afternoon Snack

1 low fat Greek yogurt

Dinner:   Chicken Tortillas with Beans Quinoa  

Two 6oz chicken breasts, grilled, then diced

5 Tbsp pico de gallo

1 Tbsp low fat or fat free sour cream

4 small whole wheat or whole grain tortillas

½ avocado, peeled, sliced

5 sprigs fresh cilantro

2 cups black beans, cooked

2 ½ cups of quinoa, cooked

Sea salt and black pepper, to taste

Directions:  Assemble chicken, pico de gallo, and sour cream on tortillas, top with avocado.  Serve with ½ cup black beans, and 1/3 cup of cooked quinoa, seasoned with cilantro, sea salt, and black pepper, to taste.  (Serves 4)

Evening Snack

1 cup hot green tea, with 1 tsp. raw honey

DAY 5

Breakfast:               Open face Egg Sandwich, & Fruit 

1 slice whole grain bread, toasted

1 hard-boiled egg

1 cup fresh strawberries

Directions: Slice egg, and place on toast.  Serve with side of berries

  

A.M. Snack:  Fruit & nuts

1 medium banana

7 walnut halves

Lunch:  Tuna Salad

3 cups mixed greens

4 oz. water-packed tuna, drained

5 cherry tomatoes

1 stalk celery

3 scallions, diced

2 Tbsp. Balsamic vinegar

2 tsp. olive oil

Directions:  Combine all ingredients in a bowl.  Toss with vinegar and oil.

Afternoon Snack:  Crudités and Cheese

1 cucumber, sliced

1 red bell pepper, sliced

1 oz. low fat cheddar cheese, cubed

Dinner:   Grilled Teriyaki Salmon, Baked Potato, Steamed Broccoli  

Two 4 oz. pieces of wild salmon

3 Tbsp. teriyaki marinade or sauce

2 pineapple rings, canned in juice, drained

2 large baking potatoes

2 Tbsp low-fat/fat free sour cream

1 scallion, chopped

2 cups broccoli, fresh or frozen

1 Tbsp olive oil

1 tsp garlic, minced

2 Tbsp Parmesan cheese

Directions:  Marinate salmon in teriyaki overnight, or for at least an hour before grilling.  Grill the salmon for 5 minutes on each side, or to preferred doneness.  Place pineapple slices on the grill for 2 minutes and sear.  Top salmon with pineapple.  Clean potato, pierce with fork, wrap in foil and bake in preheated oven at 350 degrees, for 30-45 minutes, or until cooked.  Top with Sour cream and scallion.  Steam broccoli until tender.  Top with oil, garlic and Parmesan cheese.  (serves 2)

Evening Snack

1 cup hot green tea, with 1 tsp. raw honey


SHOPPING LIST

Dairy

Nonfat plain yogurt (Greek is a great option)

Nonfat strawberry yogurt (Greek is a great option)

Nonfat yogurt-flavor of your choice (Greek is a great option)

Low fat cheddar cheese (need 1 oz. cubed)

Grated Parmesan cheese

Low fat Swiss cheese (need 1 slice)

Low fat cheese stick (mozzarella is a great option)

Nonfat or low fat sour cream

Misc.

Raw honey

Honey

Extra virgin olive oil

Safflower oil

Balsamic vinegar

Red wine vinegar

Worchester Sauce

Teriyaki marinade or sauce

Sea Salt

All natural/organic peanut butter

Quinoa

Dijon Mustard

Pico de gallo

Black beans

Strawberry preserves

Low sodium/no sugar tomato sauce (need 3-15oz cans)

Raisins

Low sodium/organic Veggie or chicken broth

Horseradish

Walnuts

Raw almonds

Hummus (I like red pepper flavored)

Wild rice

Basil

Garlic powder

Dried oregano

Thyme leaves

Onion powder

Black pepper

Green tea

Produce

Mixed greens (5 cups)

Lettuce leaves (need 6)

Baby Spinach (2 cups)

Avocado

Celery (need 4 stalks)

Cherry or grape tomatoes

2 Tomatoes (to slice for sandwiches)

Garlic, minced

2 cucumbers

Scallions

Carrots

Sliced mushrooms (1/2 cup)

Crimini mushrooms (1/2 pound)

Zucchini (2)

Bell peppers (4-5 any color)

Red bell pepper (1)

Potatoes (need 7 large)

Broccoli (fresh or frozen need 2 cups)

Alfalfa sprouts (1/2 cup)

Red onion (1)

Peas, frozen or fresh

Cilantro (5 fresh sprigs)

Cantaloupe

Strawberries (need 2 cups)

Banana (1)

Blueberries (need ½ cup)

Apple (1)

Orange (1)

Grapefruit (1)

Grapes, red or green (need 1 cup)

Pineapple rings, canned

Poultry, Fish, Eggs

2 lbs. pork chops, lean

Chicken breast (need approximately 6)

Sliced lean, low sodium, nitrite free turkey breast

Sliced lean, low sodium, nitrite free ham

Eggs

Salmon (2-4oz pieces)

1 lb. lean steak, sirloin or flank

1 ½ lb. lean ground turkey

Turkey sausage

Turkey bacon

Tuna, canned (4 oz. water packed)

Bakery items

Whole grain tortillas

Whole grain pita

Whole grain bread

Frozen Foods

Whole grain waffles