T25/BodyBeast Hybrid

30 Days of Beast/T25 - This hybrid comes out to 6 weeks

Week 1

T25 Core Cardio

BB Build Chest/Tri

T25 Speed 2.0

BB Bulk Legs

T25 Ript Circuit

Week 2

BB Build Back/Bi's

T25 Dynamic Core

BB Cardio/Abs

T25 Upper Focus

BB Bulk Arms

Week 3

T25 Core Cardio

BB Bulk Chest

T25 Dynamic Core

BB Total Body

T25 Ript Circuit

Week 4

BB Bulk Back

T25 Speed 2.0 

BB Cardio Abs

T25 Upper Focus

BB Tempo Chest/Tri

Week 5

T25 Ript Circuit

BB Bulk Legs

T25 Dynamic Core

BB Total Body

T25 Speed 2.0

Week 6

BB Cardio/Abs

T25 Core Cardio

BB Tempo Back/Bi's

T25 Upper Focus

BB Cardio Abs

September 2013 Specials

Shaun T Dance Challenge Pack

Forget Miley Cyrus, learn how to

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2. This is the ideal bundle for you if you hate working out because both programs have you dancing off the pounds while having FUN. 
3. This is Beachbody’s best price ever for the Shaun T Dance Challenge Pack. 
4. Shaun demonstrates every move in every workout so learning the routine is easy. 
5. Shakeology helps you “Tilt, Tuck, & Tighten” during workouts, simplifies your nutrition plan, reduces junk food cravings, and accelerates your fitness results! 

FREE SHIPPING and me as your FREE COACH

click on the banner for more details

Health is Wealth

A new month is here and some use it as a time for new beginnings.  Forget about what happened yesterday. Strive for consistency, not perfection.  Think of your health as your responsibility.  

Here are 8 simple tips on how to lose weight and tighten up.

1. Do cardio
2. No processed foods
3. No pop drinks
4. Exercise 20 minutes 3 times a week
5. Eat smaller portions
6. Drink lots of water
7. Don't add too much stuff to your coffee (stevia is good)
8. Set a goal and reach it 

Need accountability and support?  Visit my page at www.facebook.com/mariapaulercio and join us.

The difference between wanting and willing

A lot of times we are locked in our own thoughts which prevent us from moving towards our goal.  Sometimes the very thing that holds us back is the very thing that can set us free.  So then it boils down to how bad you want to push forward to reach your goal. 

Wanting and willing might sound like the same thing, yet they are worlds apart. Take, for example… …the thought, “I want to be slim.” This want can be so strong, so vibrant, and so desperate that it stays on our mind, always in your thoughts, always on the back burner. I know that being slim is something I truly want. But will wanting this make me slimmer? No, it won’t. Because no matter how strong the wanting is, the desire remains unfulfilled until a new ingredient is added.

What is that new ingredient?

It’s willingness. I might want to be slim, but until I’m willing to do what it takes to get there, nothing changes.

Willing and wanting are two different states of mind. One gets us to do things; the other keeps us thinking about doing them. One is active, and the other is passive.

Time for a reality check!

Nothing is impossible to the willing mind. However, if you find that the “want is strong but the will is weak,” don’t torment yourself.  It’s not a matter of IF you will break through; it’s simply a matter of WHEN.

Situations occur based on our thoughts and impressions about them.  Its how we see things; a.k.a. perspective.  Nothing is impossible if you are willing to go for it.  Part of going after what you want and getting it is because of what you're willing to do to make it happen.

But just know that nothing will change until you're ready to let go.

Life is an experiment.  The challenges we face help us realize what we're made of and gives us a chance to overcome these obstacles.  When you can get through, then you've experience growth.  Never stop learning, never stop changing and remember keep being you!

If you're willing to take the next step and move towards your goals, consider joining my support group to gain accountability.  Email me at maria365@aol.com for more info.

Become the BEST version of YOU

If your goal is to lean out, shed weight and improve your health, in my opinion, the key to success is to have a plan, know your numbers (calorie intake vs. how much you burn) and forgive yourself if you mess up.

I rely on two apps to guide me towards my goals:  myfitnesspal (connect with me at www.myfitnesspal.com/maria365) and my Fitbit. 

At the end of the day you can NEVER make a mistake with food.  Everything you do is an experiment.

So rather than saying, "Oh my gosh i really messed up today."  Say, "Wow, that was another food experiment that didn't work."

Through trial and error we will be able to find the foods that work for us, rather than staying on a fixed rigid diet.  Take your blinders off.  Our head will say one thing and our body will say another.  Find what works for you!

How to get the most out of your work out:

1. Eat right. Eat whole foods, Cook at home, and Use cheese as a spice.

2. Change your focus. You should exercise to feel better not just to look better.

3. Don't be afraid to work hard. If it's easy, it's not working.

4. But at the same time, don't be a perfectionist. By being a perfectionist, you will quit the first time you fail at something.

5. Make a plan.

6. Find a buddy. Everything, including pain, is more fun with a friend.

7. Be accountable. Whether you're logging your food and workouts online or reporting to your mom every night (what ever works), find some way to track your progress and hold yourself accountable.

8. Lift weights. Running may burn a lot of calories while you're doing it, but weight lifting helps you burn more calories all day long.

9. Give it time. People need about 30 days to adapt, 30 days to get in the groove, and 30 days to really push yourself and gain strength.

10. One size does not fit all.

I have incorporated these tips and they have become 2nd nature.  It doesn't happen overnight.  But, once you get into the groove, you will become consciously competent.  A healthy lifestyle is critical for successful aging.  Move your body every day!

I just finished my first 5 days with the Fast Track Guide from Focus T25 and replaced one meal with Vanilla Shakeology.  Posting in my challenge group gave me the focus and accountability to reach my goal.  I was able to shed 4 pounds and lose 1 inch off my hips.  These workouts are great because they're very effective and efficient.  25 minutes, 5 days per week.  These workouts are tough, Shaunt T's not foolin around.  To get results, you have to go outside of your comfort zone.  

If it doesn't challenge you it doesn't change you!

New Focus T25 Challenge group is starting July 8th.

If you've ever said, "I don't have time to workout." Then you just ran out of excuses. Just 25 minutes/5 days a week. 

Challenge details:

1) personal and intimate challenge group with only 4 other challengers.
2) weekly calls with me to address goal setting and progress.
3) weekly weigh-ins, measurements and PRIZES.

My focus is getting you the results you want. It's up to you. If you're ready then let's go! Let's begin to build healthy habits TOGETHER and work on becomes greater versions of ourselves. All fitness levels are applicable. This program plus Shakeology plus support equals your success. Reply to this e-mail and let me know if you're in.

Eight things I learned from my run this morning

This morning I decided to go out for my weekly run in spite of not feeling well.  The past 2 days, I've been feeling yucky for lack of a better description.  I am definitely fighting something off.  Possibly a virus, without fever, having a massive headache.  I was curious to see if my run would help me shake the feeling. 

So, here's what I learned:

1.  Push yourself even when you don't feel like it, it will be worth it.

2.  I will not melt when it rains.

3.  A short run is better than no run.

4.  Hearing the right music will make you run faster.

5.  Don't break your stride, just keep a consistent, steady pace.

6.  Going against the wind feels really awesome.

7.  Next time carry ID in case I collapse.

8.  A good run puts things in the right perspective.

So overall, my stats were OK.  My past 2 runs I hit the 5 mile mark, but cut today's run short.  My goal is to continue to improve with each workout.

May Challenge

Last month I tweeted:  No candy, no cake, no donuts, no muffins, no white bread, no chips, no fast food, no pastries, no ice cream. Do it for 21 days = #results

My April challenge was a success.  We focused on making positive changes, eating clean and fitting in exercise.  Being in a group setting and seeing posts from others who are doing it too makes you feel like you are not alone and empowers you to stay focused.

As we turn the page on the calendar to a brand new month, realize that real results require time, patience, your consistency and accountability. Making an effort to improve yourself everyday is the goal.

This month, our goal is to select food in its most whole, natural state, free of added unpleasantries. This is a lifestyle, not a short-term diet. Rule of thumb: eat 100% clean 80% of the time. That means 8 of 10 meals/snacks are "perfect." The 2 out of 10 can be your choice. Make an effort over the next 30 days and you will get results.

If you want to jump in and join my group then friend me on Facebook.com/maria365 and we'll take it from there!

Countdown to Summer is on!

I don't know anyone who is NOT looking forward to the Summer.  Lazy days, warmer temps, fresh seasonal fruits....BATHING SUITS!  

Maybe you're not quite beach-ready.  Don't worry.  There are less than 30 days till Memorial Day weekend.  Did you know you can accomplish alot in a short amount of time?I am doing a FREE clean eating challenge for 14 days starting May 6th and it's for those who need a jump start to clean eating. Its a private Facebook group with only 5 members. This is for those who are NOT part of my current group and who DO NOT currently have a coach or have done a challenge with me before. Message me I will give you the details. ***3 spots left*** Wednesday 5/1 is the last day today to join.

Get focused, be determined and commit to yourself.

4 weeks ago, I led a small group who consistently posted their nutrition (meal plans were given) and reported their workout of the day.  Rules were given, strict accountability was enforced and they got RESULTS.

I personally lost a whole size and fit back into my favorite jeans!  Just losing 7-8 pounds can make a huge difference to your mental, physical and emotional well being.

Connect with me on myfitnesspal/maria365 and check out my diary.  What made a difference for me was replacing one meal a day with Shakeology.

Message me at maria365@aol.com and put "Summer Challenge" in the subject line.

Remember, if you want something you've never had, you've got to do something you've never done.

Are you tracking or slacking?

I always say knowledge is power and consistency is the key to results.  Well, keeping track of your numbers can be extremely helpful in reaching your weight loss goals.  This type of instant feedback can help me make better choices, and influences my decisions to pick up the pace when I need and get more active.

Its been a full month since I've had my Fitbit Zip.  I was looking for a change from my Bodybugg device.  I rarely watch HSN TV and saw The Fitbit Zip was offered at that particular moment on easy pay, and discounted at $49.95.  Like I said, I rarely watch TV, but just happened to have HSN on.  So I figured this was a great opportunity to "test drive" it and if I didn't like it, I could return it.  Fitbit Zip is also sold at Target.com and Amazon.com for $59.95.  Another bonus is that I wanted to get away from the reoccurring fee associated with subscribing to Bodybugg.com.

As I had mentioned, my goal is to monitor my numbers; Fitbit Zip sets the magic number of 10,000 steps which is the default goal for this cute little clip on device.  Did you know that 10,000 steps daily is approximately 5 miles?

And, since this month is National Heart Month, The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

I love how this syncs to myfitnesspal.com app (you can connect with me there, my username is maria365) and tells me how many calories I need to burn in order to meet my weight loss goals. 


Best part is that its very easy to use.  However, for me, the hard part was remembering to clip it back on after changing.  I sometimes even sleep with it.  One day, I did forget to clip it back on and felt totally lost without it. 

Another thing I've noticed is that it depends on what workout I do that will almost guarantee that my goals will be reached.  On that particular day where I did crush my goals, I got a little notification on my iPhone.  I did TurboFire Fire 45EZ from the Turbofire program*.  The music is off the hook and the choreography is so much fun.  I had logged in a little over 5,000 steps in just 45 minutes. 


If you own a fitbit zip and want to connect with me, look me up!

*TurboFire^® is the intense 90-day cardio conditioning program that will help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio.  New challenge groups are forming March 4, 2013.  Message me on my Facebook Like Page if you're interested.

6-week slimdown Challenge

Getting and staying fit seems like a difficult task - but all it requires is a simple basic commitment to yourself. I invite you to join me in getting in the best shape of your life.  

Is your goal to fit into a smaller size in jeans?  Maybe get a 6 pack?  Anything is possible if you put your mind to it and stay accountable to yourself. 

For 42 days, I will become your workout buddy and motivational coach. Whether your goal is to lose weight, eat better or simply improve your overall health, I will help you meet your goal. The program runs from Monday, Jan. 7 to Sunday, Feb. 17, 2013. Must register by 1/2/13. 

I am holding a small, exclusive group of people who are committed to getting healthy by participating in similar workouts for the next 45 days.

People helping and motivating each other achieve their health and fitness goals by sharing tips, accountability, and results.
 

You will get a ton of motivation, inspiration, and comfort in sharing struggles and successes; and, a new level of accountability to achieve your goals. 

Fitness + Nutrition + Support = Success

What's your reality right now?

Are you staying focused? Or, are you letting the pull of the holidays take your eye off the ball. Remember its you vs. yourself.  Look in the mirror!  What are you trying to accomplish?  We all have health & fitness goals.  Even if you really don't have those goals, subconsciously you must realize not doing ANYTHING regarding your health is still a choice.

I have made a few observations while managing 3 separate accountability groups (ongoing private Facebook group and a 5 day challenge).  What I've noticed is motivation and action must come from within.  Being part of a group definitely helps INFLUENCE your choices.

You are in charge of you!

An interesting thread started this morning in my ongoing group.  Yes we all get into a funk from time to time and with the pressure of the holidays upon us, days can be pretty overwhelming and stressful.  Having the courage to post about your struggles is not easy task, but makes you human and relatable to others.  I too am not perfect and manage to have days where I find obstacles beat even my best intentions.  What I've learned about myself is that consistency is the utmost important behavior you can exercise.  Without that, you cannot take advantage of momentum and make progress.  Its like stopping and starting a car, it takes you that much longer to arrive at your destination.

Remember, take one meal and one workout at a time.  Don't wait till January 1st to start.  Yes the Holidays are in full swing!  Keep yourself accountable by scheduling your workout NOW! Don't leave it for chance or it won't get done.  If you want it bad enough you will find a way to make it happen.

My next 5 day challenge will start January 7th.  Link to my like page and shoot me a private message for more details.  Slots are filling fast.

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New Month = New Goals

Precursor to this new month.  The Tri-State area was hit with a major storm, Hurricane Sandy (a.k.a. Frankenstorm).  And while we lost power for 48 hours, I realized how extremely resourceful and dependent we've become as a society on everything.  I was a definite wake up call to put things into perspective and not take things for granted.  I was able to stay on track with my goals of eating healthy (although I didn't have Shakeology for 2 days because I like using the blender; its a texture thing).  I worked out via candle light and lanterns.  My resolve and dedication helped me get to where I am right now. 

Which flows into the start of a new month where yesterday we flipped the calendar and I set new goals for the month.

My continued commitment to my health & fitness goals help me with my ultimate belief of becoming better than the day before.  As you know when you push yourself out of your comfort zone, you face your fears and gain experience to keep moving yourself forward.  If nothing changes then nothing will change.

The hardest part sometimes is starting.  So, what's important to remember is that you must decide what you're willing to do in order to get the results you want.  I could be something as simple as going to sleep a half hour early.

I have a busy month ahead of me and I know it will fly by.  The first 2 weeks will be focused on a deadline on the 15th and then the second half of the month I will start teaching PiYo classes at a local studio.  While I took the certification back in March, I never thought I'd really do much with it.  I wanted to prove to myself that I could do it. 

So what are you going to accomplish this month?

Get out of your zone to get into the zone

Today I ventured out of my comfort zone and went out for my first run! I have been wanting to start for a while and then just decided there is no time like the present to just do it. Someone asked me what made me start? Well it's simple, I always felt like I was missing out on something and then when I was running, I realized that I definitely was.

 

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself." 

 

Since it was my first time, I decided to run in my neighborhood.   I will eventually drive the course I took earlier to get an idea of how far I got.  I'd say it was about 70% run/30% walk.

 

 

At first it was hard but I was determined to experience it. And all I can say is "Wow what a feeling!" To be out on the pavement and notice things like the trees and how beautiful they are is just PRICELESS, and of course, listening to the right music can definitely give you an extra boost to run faster.

 

 

I'm not mom, or my husband's wife or my parent's daughter or any of the other hats that I wear. When I run I am just little ole me!

 

Like my page to keep up on tips, motivation and news about health & fitness.

 

 

 

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What a week!

I am beaming with excitement.  With in just a week so many amazing things finally came to fruition.  It all started last Saturday, September 29th when I met up with my sister at a local gym to take a free Muscle Hustle class.  I loved being in that atmosphere and knew there and then I wanted to be in that environment on a more regular basis.

I happen to love working out at home and pressing play but there's nothing like being in a facility where you get to connect with others who are looking to improve their health and fitness goals.  So back to the class.   I'm all about switching things up and challenging myself out of my comfort zone. 

So after class, I approached the trainer and asked if I could teach a PiYo class.  Most people haven't heard of PiYo unless you're aware of Beachbody and Chalene Johnson.  PiYo is a fusion of pilates and yoga.

PiYo™ is a unique class designed to build strength & gain flexibility. The moves fit perfectly together to form a class filled with intense choreography that’s fun, challenging and will make you sweat. It’s about energy, power, and rhythm. Think sculpted abdominals, increased overall core strength, and greater stability.

So after discussing this with the trainer, he wants me to start teaching the week of November 19th.  This is crazy cool because now I am forcing myself out of my comfort zone and NEED to practice!  I haven't done anything since I became certified the end of March of this year.

Then the next day on Sunday, September 30th, I decided to move forward with a life changing decision to go back to school and become a Health Coach through the Institute for Integrative Nutrition.  That's a story in itself but just know that this has always been a passion of mine to do the following: 

• help others make healthier food and lifestyle choices, and
• to make a positive difference not only on a global scale but within my own community

As you may or may not know, I run my own fitness business as a Beachbody Coach and the very next day on October 1st, I had 3 awesome and inspiring ladies join my team.  If you don't know what a Beachbody Coach does, its very simple.  Coaches help end the trend of obesity.  We provide solutions for others who need help with their health and fitness goals.  For me personally it helps me be accountable to myself.  When I first decided to become a coach, I was strictly in it for the discount.  I love all of the programs that Beachbody was pushing out and I wanted to have everything they were releasing.  Then came Shakeology and that is a no brainer.  I can't say enough about Shakeology.  You may be wondering if you need to be an expert.  No, you don’t need to be a fitness or weight-loss expert to become a Beachbody Coach. You just need to be ready to commit to changing your life and that of others around you!  Its called PASSION!

So with that said, what an amazing week.  I am so blessed to be doing what makes me happy!  Check out my Facebook like page.  I'm currently focusing on a Michi's Ladder Clean Eating Challenge.  You can message me for more details.

What is your WHY?

I had a conversation with someone today who was interested in doing INSANITY and she asked me how I stay accountable.  Over the years I will admit I have struggled with consistency.  Then it became crystal clear.  I wasn't going to get the results I wanted unless I focused on my WHY.

You see, when you have a strong “WHY” then you will stop at NOTHING to reach your goals.  If your why is strong enough, you’ll blow past all the excuses.  In fact, even when you face the most difficult of situations (whatever may be going on in your life) the person with a strong enough WHY will still make it happen!

So I ask you, what’s your WHY?  I’ve written and talked about this before, but I don’t think I could ever explore this topic enough.  If you want to motivate yourself to do something don’t think about all the logical reasons it’s good for you.  That’s not good enough!

If it’s losing weight and getting in shape, and your kids mean everything to you, then take out a photo of your kids and connect your WHY to them!  Now that’s powerful!  Hint:  that's mine!

See this image here below, when I look at this picture, I see the person I continually strive to become.  A fit, healthy woman who can stand up to any challenge.  I'm almost there!

I've been posting my accountability pics on Instagram and my Facebook page.  Follow the active links within this blog to access.

My current 30 day program.  I used this 3 years ago and shed 25 pounds while on Weight Watchers

My Plank Challenge

I don't exactly remember the day I started but I've been planking every day.  My goal is to add at least 10-15 seconds to the previous day.

I have a few of my favorite peeps that are checking in with me for accountability which makes it more interesting.  About a week ago I had gotten to 1:30 and planked on my elbows.  I put out a picture on my page.   One of my friends had texted me and said the girl in the photo's form was a mess.  Yup, it definitely was.  So I wanted to include a visual depicting incorrect vs. correct form.

 

The plank is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. Done properly, the plank exercise can be extremely taxing. In the top picture her shoulder blades aren't retracted and her hips are dipped. See the difference? The plank can be done anywhere and only takes minutes. Plus it's more effective than sit-ups and crunches because these work only the superficial abdominal muscles.

So now I am up to the 3 minute mark and I'm planking on my elbows just like the girl in the bottom image.  Oh my gosh the last 15 seconds were brutal. Lately, I've been listening to music to help pass the time and zero in on a spot on the floor to use as a focal point.

Today's music choice was "Titanium" by David Guetta and Sia! I love that song! Oh and I also squeezed in a 30 minute HIIT which was off the hook! Sweat city!  I've been logging my workouts in the Supergym and noticed I hit my 950th workout.  Did you know you are eligible to win money each day you log your workout in?  For more details go here:  http://bit.ly/tac9LM

So I love Mondays and I like to gear up on a Sunday night to plan out my workouts and just know what I'm up against so things can run smoothly.

Here's how my week will go down:

Monday, 8/20/12 Chalean Extreme Burn Circuit 3; plank challenge target 3:10
Tuesday, 8/21/12 TurboFire Fire 45EZ; plank challenge target 3:20
Wednesday, 8/22/12 Chalean Extreme Push Circuit 1; plank challenge target 3:30
Thursday, 8/23/12 Chalean Extreme Burn Intervals & Extreme Abs; plank challenge target 3:40
Friday, 8/24/12 Chalean Extreme Lean Circuit 2; plank challenge target 3:50
Saturday, 8/25/12 Chalean Extreme Burn it Off & Recharge; plank challenge target 4:00
Sunday, 8/26/12 REST; plank challenge target 4:05

 

F O C U S

My workouts give me super powers. I can't help but think of these song lyrics, "You shoot me down but I'm a bomb, I am titanium."  I love that song by the way.  Yup, my commitment to working out helps me bullet-proof my mindset.  It helps me be happy, healthy and strong.  Plus I am grateful I can move. 

Last month I was a little lost in a sense that I was getting lax in my efforts to stay on track.  While I was still hitting my workouts, my nutrition was suffering.  I typically do eat clean but I fell back into some old habits.  Accountability is a big thing when you're trying to make changes stick.  It takes constant self talk to focus on the bigger picture.  What do you want? Why do you want it?  And, how will you get it?

I had held off going to Weight Watchers until the end of the month.  Deep down I knew I was over goal.  This was just the jolt I needed to force a change.  And while I was a bit disappointed that I was 3.8 lbs. over the top range of my Lifetime goal, it was just the kick in the butt I needed.

It forced me to get real and make the necessary changes which are critical for the success I want -- journaling, measuring, planning and attending meetings are all behaviors which yield results.

Although stress seems to be on the front burner in my life lately, I won't allow myself to mindlessly eat to numb the pain.  I am stronger than that.  Plus I am working too hard to get the results I expect.

Today I went back to Weight Watchers expecting a loss and I was rewarded at the scale.  My hard work paid off.  I lost  4.4 pounds in a week.  Honestly I have my own system and have come to realize what works for me.  But the one thing I needed was the accountability.

If you need fitness and nutrition accountability to help you along the way, check out my page here:  http://www.facebook.com/mariapaulercio  

Here are some progress pics:

January 2012, mid-June 2012 and end of July 2012