Focus T25: Week 3 Recap

We survived another week of Focus T25 with ShaunT. 

It's amazing what happens when exercise becomes a habit. You actually look forward to it, even though you're totally not looking forward to it, know what I mean?

Posting our daily sweaty selfies has been an integral part of us keeping to this workout routine. While we could just not post up a selfie, we'll know that we still worked out, but it would be so much easier to skip out on a workout that way.

Some days it feels ridiculous, but apparently now Facebook friends look forward to our daily selfies. What will do when Focus T25 is over?

I'm really enjoying working out with my husband again. We worked out together before when we attempted P90X. That was a little harder to coordinate because we would work out after he got home from work. I love that T25 is just 25 minutes and easy enough to get done first thing in the morning. And it just makes your day that much better!

On to Week 4 Alpha Cycle!

Favorite Shakeology Recipe

I started drinking Shakeology about 3 years ago. Over the years it has improved in its formulation and now it's my favorite part of the day. Since I have a major sweet tooth and love all kinds of sugary baked goods, this is the best way I've found to satisfy that craving without going off the rails crazy.

I could tell you all about what's in Shakeology, but that would be really boring. Instead, I can tell you what it's done for me.

I get my nutrients and superfoods from Shakeology. I've been seeing a naturopath for the last 12 months and she often recommends supplements to keep my body and hormones and functions all in balance. I was reading the ingredients in the supplements and most of them are in Shakeology! Plus, if I'm being honest, I'm not a fan of vegetables generally speaking and this stuff packs in everything I need, even if I don't get any broccoli on my plate.

It cuts my cravings. Ever since I started eating clean (with real intention) and drinking Shakeology, I find it way easier to resist a piece of cake or a pint of ice cream. While I may have a bite every now and then, I don't crave it. I don't find myself in a closet secretly trying to gorge down a bowl of Ben & Jerry's. Because it's sweet and tastes like chocolate, I get my fix in. It feels like I'm cheating!

It gives me energy. I am not a morning person. My husband and I started doing T25 every morning and he nudges me awake every day. I'm a zombie until I get the workout started. Then I'm just a tired zombie. After I have my Shakeology for the day I always feel better and more energized. In fact, I went a couple weeks without it when I ran out, and I could totally tell the difference!

Okay, so I promised my favorite Shakeology recipe. Here it is.

1 scoop Chocolate Shakeology

1 cup unsweetened Almond Milk (I recommend Almond Breeze over Silk brand for consistency)

1/2 banana

1 tsp peanut butter

handfull of ice

Blend in blender or NutriBullet. Serve right away. 

This is my favorite and my go-to recipe. If I'm in a pinch and don't have any bananas or peanut butter, I'll just do almond milk, Shakeology, and ice.

If there's one tip I have: don't mix it with water alone! You will not have a good experience if you do so. At least in my opinion. If you're wanting to limit the almond milk, do 1/2 cup water and 1/2 cup almond milk...it makes such a difference in the consistency and flavor. It tastes so much better!

Focus T25: Week 2 Recap

Today we finished Week 2 of Focus T25. 

So I think I might have a love/hate relationship with this workout program. I love it because it is only 25 minutes (except Fridays where it's a Double Day - we decided to take the option). I hate it because I get so sweaty. Like it's crazy how sweaty you can get in just 25 minutes.

But we survived another week!

I definitely think that posting our sweaty selfies on Facebook for all our friends and family to see has been helpful in keeping us accountable. I know that if we weren't posting them, I'd find it so much easier to make an excuse as to why we didn't have to workout.

Another good thing is that I'm working out with my husband. He's really good about following through, especially if it means that he's making me follow through on stuff. So really, it's great that we're holding each other accountable for doing Focus T25. If I were to do this alone, I'd probably stick to it, but not nearly as well as doing the workout together with him.

I also love the selfie stick. I thought it was silly at first, but it's totally come in handy for these photos!

Day 8, 9, 10: Happy Habits

1. I'm grateful for rainy days. I'm grateful for when the sun shines through. I'm grateful for each and every day.

2. I'm so glad my husband has the ability to work from home once a week every other week. It's great to have him around even if we are both busy working.

3. I did 10 quick minutes of meditation.

4. Messaged an old friend.

5. T25 Total Body Circuit complete.


Day 9:

1. I'm grateful to be able to choose when I work. I'm grateful that the Internet keeps me connected to people. I'm grateful that reaching out to old friends has been a positive experience.

2. I had a couple of people reach out to me because of my transformation photo. It makes me super nervous all the time to post that kind of stuff, but if it helps just one person I know it's worth it.

3. 10 minute meditation. I really like clearing my mind this way.

4. Messaged a fellow photographer.

5. T25 Cardio


Day 10:

1.  I'm grateful to walk my dog every day. I'm grateful that it has not been blistering hot yet. I'm grateful that my husband can go celebrate his friend's bachelor party this weekend.

2. I had a great chat with an old friend from college who I have not spoken to in a least 3-5 years, if not longer. While we were just catching up through Facebook messenger it was great to hear from her.

3. 5 minutes of meditation is good for the soul.

4. Messaged a friend from college.

5. Double Day Friday - T25 Lower Focus & Ab Intervals

Gluten Free Eating Checklist

Are you eating gluten free or know someone who is? Do you need to transition to a gluten free lifestyle? Here's a quick cheat sheet of naturally gluten-free items:

• Fruit
• Vegetables
• Meat & Poultry
• Fish & Seafood
• Dairy
• Beans & Legumes
• Nuts
• Rice
• Tapioca
• Quinoa
• Soy
• Potatoes
• Corn
• Eggs
• Seeds

Clean Eating Shopping List

Grocery Shopping is a crucial part of your health and fitness success! Nutrition is the key to getting into the best shape of your life, in addition to working out. But you can't outrun a bad diet - meaning you can't workout and eat fast food every day and expect to carve some six pack abs.

Before you head to the grocery store, remember the following 3 shopping rules:

1. Never shop on an empty stomach
2. Make a list and stick to it
3. Shop the perimeter as much as possible

Whole grains:

• 100% Whole wheat flour 
• 100% Whole-wheat or whole-grain bread
• 100% Whole-wheat pasta
• 100% Whole-wheat pitas or tortillas (the sprouted variety is also wonderful)
• Amaranth
• Barley
• Brown rice
• Buckwheat – hot cereal or flour
• Bulgur
• Quinoa (technically a seed, but treated as a grain)
• Rye
• Spelt
• Steel cut oatmeal
• Whole-grain breakfast cereal like millet or Whole Grain Buckwheat Cereal
• Wild rice

Canned/Jarred items:


• Canned beans with no added sugar and little to no added sodium
• Canned pumpkin (not pumpkin pie filling)
• Light coconut milk
• Marinara, no sugar added, low sodium
• Olives
• Sun-dried tomatoes
• Tomato sauce
/paste, no sugar added and little to no added sodium
• Tuna packed in water
• Unsweetened fruit
• Vegetable or chicken stock/broth
, no sugar or dextrose added, and little to no added sodium 

Note that acidic products like tomatoes or pineapple are better purchased in glass jars whenever possible.

Dried fruits and nuts:

• Almonds
, pistachios
 and walnuts, to name just a few
• Dried cranberries, fruit juice sweetened
• Raisins
 and other dried fruits such as apricots
 with no added sugar

Condiments and spices:

• 
Balsamic vinegar
• Herbs and spices of all varieties (not the spice mixes like taco seasoning, just the pure herbs.)
• Mustard with no added sugar
• Naturally sweetened ketchup 
• Non-fat Greek yogurt in place of sour cream or mayo
• Safflower oil
, grape seed oil, walnut oil and extra virgin olive oil
• Unsweetened cocoa powder

Vegetables (fresh or frozen):

• Artichokes
• Asparagus
• Avocados (technically a fruit)
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage (all kinds)
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Garlic
• Green beans
• Greens such as spinach, chard, collard or kale
• Leeks
• Mushrooms
• Onions
• Parsnips
• Radishes
• Rutabagas
• Shallots
• Squash of all kinds (such as butternut, spaghetti squash and sugar pie pumpkins)
• Sweet potatoes
• Tomatoes
• Turnips

Fruits (fresh or frozen with no added sugar):

• Apples
• Apricots
• Bananas
• Blackberries
• Blueberries
• Cantaloupe
• Cherries
• Grapefruits
• Grapes
• Kiwi
• Lemons
• Mangoes
• Nectarines
• Oranges
• Peaches
• Pineapple
• Plums
• Plutos
• Pomegranates
• Raspberries
• Star fruit
• Strawberries
• Watermelon

Lean Meats (buy organic when you can)

• Fish of all kinds
• Chicken breasts, boneless and skinless
• Whole chicken (more cost effective)
• Turkey
• Bison or venison (in place of beef)
• Eggs

Beans & Legumes (dry or canned)

• Adzuki beans
• Black beans
• Chickpeas (garbanzo beans)
• Kidney beans
• Lentils (all types)
• Navy beans
• Pinto beans
• Split peas
• White beans
• The bulk section

If your local health food store offers a bulk section, be sure to check it out. The items there are typically very healthy and you save money when you shop in bulk. 

My local "fancy" Kroger (Kroger Marketplace) has a great bulk section that comes close to what Whole Foods has to offer. 

Use this list as a starting point for your clean eating lifestyle!

30 Day Summer Slimdown

Let's do this together!


This is about a life change, a fresh start and not some crash diet or magic pill. You need to make a decision to commit to YOU! Daily improvements and good choices towards a better healthier you.


Get in this for the long haul! Yes, you'll see results in as little as a week and get a serious jaw dropping transformation in 21 days. But if you take what you learn during those 21 days, you'll change your life. I know I did!


When I first started this journey, I would check into my challenge group every morning, post my workout, share what I ate the day before and ask for help in the areas I struggled with. That group really was my support within the comfort of my own home! It's the reason why I succeeded and finished the program from start to finish.

I don't know about you, but I realized that I'm not really a gym person. I don't like feeling like a have to share equipment or be judged by people and honestly, I just like my space and be able to go full out at a workout and have the reassurance that no one else is watching.

Let's face it, its easy to skip a workout, to not make healthy food choices and of course to ignore the feeling in your gut to dig deeper if you don't have that accountability! That's the secret about the atmosphere I create! It's not about a shake and a box of workout DVDs. It's about being a part of something more and knowing that you matter to others.

It's about 4 weeks until the start of summer I want to invite you to join me in a 30 Day Summer Slimdown. You'll be ready by the 4th of July! I want to help you Meal Prep, Plan and Eat Clean! Learn how to properly fuel your body for energy, weight loss, and how to make this a lifestyle change vs temporary fix.

I am going to share my meal planning tips and tricks, give you recipes, tips and ideas to help you achieve your goals. Whether its 5lbs or 50 lbs I can help!

I really truly love what I do and I love seeing other people achieve AMAZING results.

If this sounds like something you would like to start, I am inviting you to join me on May 26th!

All you need to do is commit to a fitness program which we can decide on together, you replace 1 meal or snack per day with Shakeology and in return I will add you to my exclusive online accountability and support group where each day you will get group support from me, daily motivation, daily check ins and the ultimate accountability!


SIGN UP FOR THE CHALLENGE HERE!