Good evening guys and happy Sunday!! I hope you all have had an incredible weekend! Mine was low key and mostly spent at home, and that is okay with me!

I am going to dive right into today’s blog topic, which refers to something that I get asked about a lot…a typical day of eating.

To begin, I am an early riser. I am up by 3am (4 at the latest), and begin my morning with about 16 ounces of water. Most of us are dehydrated upon waking, so immediately downing some water kickstarts hydration, digestion, and coats the belly for the oh-so acidic black coffee that usually comes next. I like to get in a sweat first thing, so I either hop on the elliptical at my house or if time permits and I want added intensity, I will head to the gym just down the road and sweat it out on the stair mill. Although I take in BCAA’s (branch chain amino acids) while completing my cardio, by the time I am finished, I’m ravished. Breakfast for me at the moment is either oatmeal and egg whites topped with Texas Pete (the best hot sauce ever), or riced cauliflower mixed with shredded potatoes, bell peppers and egg whites with a side of fruit, or I opt for a protein shake made with coconut water if its close to my workout time.

Three days a week I coach the early classes at F45, which leaves me getting ready and heading out immediately after breakfast. When coaching in the am I typically cover three classes, and am done by 9:00. My calorie expenditure is always at least 200 cals per class, so by the end, I am more than ready for meal two. I try my best to have something prepped and waiting for me at home or I mix up my daily green smoothie while I fix up something. A typical lunch for me includes 1-2 veggies of some sort (the last two weeks has been broccoli and red potatoes), a protein source (a veggie patty or egg whites), and fat (almost always avocado or oil).

Once my lunch settles, the pup and I will take our am neighborhood stroll. Our walks are divided into two sessions now that it’s getting warm, so we’re back home within 15 minutes. I use the next couple of hours of the day to take care of my “to-do’s.” By noon I’m munching on my pre-workout snack if I haven’t lifted yet, which almost always includes some sort of fruit, whether it be on top of oats, yogurt, or mixed within a smoothie.

On a typical training day, I’ll spend about 60 to 90 minutes in the gym depending on my programming. I try to make certain that I eat within 1 hour of my weight training (for optimal recovery). My post-workout meal always consists of a faster absorbing carb and a protein. Protein pancakes with fruit has been a recent favorite!

If most of you are like me, I find that I have a good amount of energy for a couple of hours following my workout. After my post-workout meal Jack and I will either take another short stroll or take it to the backyard for a few minutes of playtime. My afternoons are spent completing client check-ins, studying, or taking care of things around the house. I go to bed fairly early, so I am usually prepping dinner around 4 or 5. I find (like most), I am much hungrier in the evening. In order to feel completely satisfied, I load up on fibrous veggies: broccoli, okra, eggplant, green beans, zucchini, and cauliflower are my usual go-to’s.

 

There is no rule stating how many meals one should have per day, nor is there enough evidence stating that meal timing is detrimental to training; however, for me, I find that 4 to 5 meals spread throughout the day works best. Some individuals may react better to 2 to 3 larger meals. The bottom line, the foods you choose to eat are far more important than when you eat them.

Cheers to an incredible week ahead and staying on track!

Happy Tuesday Fam!! I have been a busy woman! I volunteered to coach at our second F45 location in Henderson, Las Vegas for a couple of days (in addition to my already loaded schedule), so it has been, go-go-go-  Segueing into today’s’ blog topic..eating on the go.

The key to staying on track on days that you don’t have time to stop and cook your food is to prepare in advance. We have all heard the saying “fail to prepare, prepare to fail.” Well, it couldn’t be truer! Meal prep is key when it comes to staying on track, particularly when calorie restricting for something such as summer shredding.

Below, I have given some of my favorite on the go meals along with some tips that seem to help me stay on track.

For breakfast, overnight oats seem to be a big hit with a lot of my clients. These can be prepped in larger quantities so you can have several days planned in advance, or simply prep an individual serving the night before and it’s ready to go in the morning. Overnight oats can be eaten cold straight from the fridge, or popped in the microwave for a quick minute, and served warm. Below I have given my most recent prepped oats with the macros included. Any fruit that you traditionally combine with oats will work as well: strawberries, blueberries, and bananas are some of my faves. For additional fats and fiber, chia seeds, almonds or walnuts would be a perfect addition, and when trying to bulk, I would add in some nut butter.

Screen Shot 2019-04-23 at 12.35.47 PM

Another great on-the-go breakfast, smoothies. Simply blend up your favorite fruits and veggies and any add-ins that you wish (protein powder, collagen, etc), and freeze in individual servings. I personally use ziplock baggies. When morning comes, I grab one from the freezer, pop back into the blender, give it a quick spin, and it’s good to go. You can also toss the baggie into your gym bag, and by the time you have finished your workout, it’s unthawed to a perfect slushy texture. Simply dump into your blender bottle, give it shake.

Screen Shot 2019-04-23 at 1.52.53 PM

For lunch, I find that sandwiches and wraps work really well for most; however, if you prefer to avoid bread and grains altogether, alternatives are available as well. When prepping your sandwich (or wrap), preparing the night before is perfectly fine. I suggest adding any condiments (mustard, hummus, etc) just before eating. This prevents the oh so gross, soggy sandwich. I suggest using the little 2 oz plastic cups that come with a lid. These can be purchased at just about any store, and make for perfect condiment/dipping containers. Sandwiches will hold up for a couple of hours at room temp, but I suggest an insulated lunchbox anything beyond that point. My favorite sides to pair with any sandwich or wrap are celery, bell peppers, apples, cucumbers, broccoli, and carrots. Again, fill your 2 oz cup with a dab of hummus or yogurt-based dressing for a dipping sauce for your veggie/fruit of choice. If you aren’t a sandwich or wrap eater, you can simply prepare your desired lunch in a compartmented lunch box. These too can be prepped the night before and tossed in your work bag on the way out the door.

Screen Shot 2019-04-23 at 2.18.24 PM

Screen Shot 2019-04-23 at 2.09.23 PM

Screen Shot 2019-04-23 at 2.20.08 PM
Dinner, for many, is a meal that they can prepare at home, or at least put a few extra minutes into; however, it’s a good idea to have the foundation of the meal prepped and ready to go. Spaghetti squash, for example, is a big hit among my clients. Two squash can be prepared on meal prep day and for four days you have the “shell” of your dinner ready to go. Spaghetti squash can be stuffed with chicken (also prepared on meal prep day), cheese, chopped peppers and onions, chickpeas, corn, beans, veggies, the list goes on.

Screen Shot 2019-04-23 at 2.40.51 PM

Screen Shot 2019-04-23 at 2.39.11 PM

Screen Shot 2019-04-23 at 2.38.43 PM

If eating out, or picking up fast food on the go, it is much easier to track nowadays thanks to the FDA’s Menu Labeling Requirements. My favorite salads are from Panera Bread, Chick-Fil-A, and Jason’s Deli. While all offer low-fat dressing options, I prefer to take my own. Yes, you heard right. If I know ahead of time that I am having a salad while out and about, I will fill up one of my little 2oz cups with a yogurt-based dressing. Your girl here has been known to take the whole damn bottle in her purse. If I have to stop and grab a bottle on my way to the restaurant, I will. Salad dressing can be detrimental when eating out.

Screen Shot 2019-04-23 at 4.00.16 PM

Screen Shot 2019-04-23 at 4.00.29 PM

My other go-to option when dining out is usually Mexican. Mexican restaurants will almost always have corn tortillas, which pair perfectly with sautéed peppers and onions (fajitas).  You can add chicken or steak, top with salsa and guacamole, and you have a healthy, balanced meal.

Meal planning and meal prepping aren’t always easy, but it’s key when aiming for specific goals.

Hey you all, let’s catch up!

I ended last week with a kickball game on Sunday with my F45 fam. Y’all, it was so much fun!! The weather was perfect, and I couldn’t have been in better company. Oh, and my team won (btw).

Screen Shot 2019-04-11 at 5.19.34 PM

This leads me to today’s topic…treating yo-self when summer shredding. I have been asked repeatedly since beginning this series, “Do you have a cheat meal when summer shredding?”

I decided throughout this series that I will allow myself a little treat here and there. Take Sunday for instance, I celebrated with a beer following our game (blue moon for those with inquisitive minds), but my snack plate was full of fruit and raw veggies, and I brought a protein shake in my bag. Fast forward to today, and while grocery shopping after my workout, I bought myself one chocolate covered honeycomb. I kept looking at the bulk section where they have all the yummy extras, and decided, why not. The five minutes it took for me to figure out how to weigh this 30-gram piece of yumminess was worth every second and all .36 cents. I sat in my car with the air conditioning blowing and enjoyed every single bite (well it was a small piece, so it was only two bites), but it was delish!

Screen Shot 2019-04-11 at 6.21.25 PM

Throughout the week I typically have three to five meals a day, which consist mostly of whole, non-processed foods. I stay away from sugar (hence why that honeycomb was so delectable), drink lots of water, and aim for 20-25 grams of fiber.

Screen Shot 2019-04-11 at 6.03.26 PM.png

I am typically in a fasted state for the first 3-4 hours of the day. There is no reasoning behind this approach, other than I am just not hungry when I wake. I am up at least four days a week no later than 4 am, and usually eat around 8.

I think it’s important to remember that having a full-on “cheat meal” can stall progress; however, some people plan a cheat meal the last day of the week as a reward or something to look forward to. While this may work for some, other individuals find that a cheat or treat will send them into full-on binge mode and opt to avoid the temptation altogether. The bottom line, I think it’s important that each person finds their own approach and what works best for them.

Cheers!

Happy Sunday y’all! Here we are approaching the end of summer shredding, week 2!!
In today’s post, I want to focus a bit on food balance.

Screen Shot 2019-04-07 at 6.48.21 AMScreen Shot 2019-04-07 at 6.48.56 AMScreen Shot 2019-04-07 at 6.49.27 AM

Above, I have shared a week’s worth of breakfast choices. While each breakfast is a bit different, they all contain almost identical calories and macronutrient totals. I am a creature of habit and could eat the same breakfast almost every day of my life; however, I find this approach does not work well with clients. People don’t necessarily like change in general, but when it comes to food, most like a variety. This is where macro tracking comes in handy. Take the above for example you will see some of the photos show clementines (baby oranges), which are mostly made up of carbohydrates, and others do not. On days that I have orange slices, I will not add fruit to my green smoothie, instead, I opt for yogurt, almond milk, and spinach only. On days that I have avocado which is considered mostly fat, then I will skip the oil when cooking my peppers or egg whites.

Every meal needs to have a balance of protein, carbohydrates, and fats. If you are having two slices of bacon, then you should choose egg whites as opposed to whole eggs to pair it with, due to the fat found in the bacon. I love, love, love shredded potatoes (aka hash browns), but I know that potatoes are strictly carbohydrates, so on days that I want to add fruit to my meal (or my smoothie), I will substitute half of my potatoes with riced cauliflower (which contain half the carbs of potatoes). This allows me to hit my suggested macronutrient totals, without going over on my carbohydrates.

I also want to make it clear that not everyone has to follow macros. I haven’t tracked macronutrients consistently in over a year. I am now because of summer shredding, but otherwise, I like to eat intuitively. Macro tracking is perfect for individuals that need and appreciate discipline, and have specific goals in mind. For those that are looking to simply live healthier lifestyles and eat a more balanced diet, intuitive eating is absolutely fine. Intuitive eating means listening to your body, eating when you are hungry, and being mindful of what is on your plate- striving for balance. Not all of my clients are macro trackers. For those that track macros, I have them tracking and weighing each and every piece of food that they put in their mouth; whereas, my intuitive eaters begin by creating their plates using measuring cups and spoons. After a few weeks, they are able to “eyeball” each portion size. This approach allows people to become aware of what they are eating and how to pair foods together to create overall balance, eventually leading to a healthier way of eating.

I challenge you all to be more aware this week of creating balance on your plate. If you choose whole eggs for your protein, then avoid any other fatty foods (bacon, avocado, cooking oils). If you choose egg whites, then enjoy a couple of slices of bacon, or some avocado, or use cooking oil to sauté your veggies. If you choose a banana then skip the potatoes and opt for riced cauliflower. If you are an on-the-go breakfast type, have a smoothie that includes a balance of each: almond milk with a 1/2 tbsp of nut butter (fats), paired with your carb of choice (any fruit), and a protein, this could be in the form of greek yogurt, liquid egg whites (they are pasteurized you won’t die), or protein powder. While you’re at it, toss in some spinach (a multitude of vitamins and nutrients). The taste of spinach is masked by the other ingredients!

Creating a healthier, more balanced lifestyle doesn’t happen overnight. It takes small steps that will eventually generate greater health and wellness.

Thanks for continuing to follow along as I share my tips and personal journey throughout 8-weeks of Summer Shredding.

Good morning y’all and happy Monday! I am going to jump right into this post because I am super stoked! The time has come, today officially marks the beginning of my 8-week Summer Shredding Series!

While I was already looking forward to beginning this series for summer, my husband shared some news with me this weekend that sweetened the deal even more! We have officially booked our two-week summer vacation! We will be taking our annual road trip the first two weeks of June to visit family and friends in Alabama, Florida, and Indiana. My birthday, June 5th, will mark the end of this 8-week series, just in time for the beach! I won’t begin this series by promising to blog every single day, but I do hope to check in weekly.

After typing up this blog entry over a cup of coffee, I decided to take a break and get in a good stretch session. My back and hamstrings have been incredibly tight recently, so a little extra TLC over the next few weeks is a must to make certain that I can bring my best to each and every workout. I spent about 55 minutes stretching, really concentrating on the areas that are lacking in range of motion and flexibility.

yogi
Following my morning stretch session, I had a big bowl of oatmeal mixed with liquid eggs and topped off with nothing other than Texas Pete hot sauce. On the side, I had a green smoothie made up of cashew milk. spinach, greek yogurt, and coconut water. I take my supplements in the morning with breakfast. Currently, I am taking in a tablespoon of Turmeric, fish oil, glucosamine, calcium, and a women’s multi-vitamin.

Untitled
After breakfast, Jack and I made our way outside to do some lemon picking. The biggest harvest for lemons is during the fall, so this is the final batch before summer comes along.

11

Lunch was a big bowl of brown rice, black beans, lettuce, tomatoes, onions, and avocado.

I had to coach this afternoon, so I made a point to go in early and jump on the In-body to have my stats recorded for a starting base. I am sitting where I was last week at the end of the F45 8-week challenge. I am just under 133 LBS (132.7 to be exact), and my body fat read to be 18.9%. My body fat percentage showed an increase, but this is why it is imperative that you follow procedures when having these tests completed. I tested after having two meals and almost a half-gallon of water, so I am not sweating the inconsistency.

Untitled122

After coaching, I decided to hang around and take today’s class. It was 45 minutes of intense intervals that left me dripping with sweat and completely spent!!

It is now 8 pm and I am finally finishing up my dinner, which consisted of a veggie burger, two corn tortillas, carrots, zucchini, and avocado.

I would say that day one of summer shredding has been a success!! Cheers to the next 8-weeks!!!

Hey guys! Here we are wrapping up week 4 of the F-45 Global Challenge!

I am currently sitting in the airport in Columbus, Ohio waiting to get back to Las Vegas. I have been in Ohio since Tuesday afternoon working with my fit fam, Gorilla Wear at the Arnold Sports Expo. While it was an absolute blast, I am more than ready to get back to my little doodle man (and of course my main man).

Tuesday began with meeting up with the team to get settled into our hotel. They originally had us an apartment rented for the week so we could all hang out together, but we were informed Monday morning that the apartment had an unexpected pipe burst, so we were relocated to the Hilton, downtown. The Hilton is one of the host hotels for the Expo so it actually worked out pretty well. The main thing that had us all a little aggravated was the fact we no longer had a kitchen to meal prep, which left us eating out every. single. meal. The breakfast buffet was actually re-vamped to cater to the Arnold and competitors so there was plenty of variety: eggs, egg whites, boiled eggs, steel-cut oats, greek yogurt, fresh fruit, nuts, potatoes, and grilled veggies. We began every morning with a group meet up at the buffet before heading to the venue. During the day we were all so busy that we didn’t have time to think about food. We kept a cooler on hand jam-packed with fruit, protein bars, sandwiches, and protein drinks for those quick few minutes throughout the day that we could squeeze something in, but for the most part, we saved our feast for the evening. We ended up eating at the same restaurant every evening (with the exception of one night). The restaurant was literally right next door to the venue, so it was perfect for our raging late-night appetites. The menu was pretty limited for a vegetarian diet, but they did have a veggie burger that was pretty scrumptious. This ended up being my go-to four out of five days. While yes, it was good, almost anything after a ten-hour day would have sufficed. I will say however, they had a Scottish Ale that surpassed just about any beer that I have ever had. By evening two, everyone at our table had tried it and made it part of their regular order. Is beer considered acceptable on the challenge menu?! Um, no. No, it is not. But after an eight to ten-hour fast each and every day and working my booty to the bone, I drank that beer along with my black bean burger without a single trace of guilt.

Expo days are insane, intense, exhausting and motivating all at the same time. It is so inspiring to be surrounded by like-minded individuals that share the same passions and desires. We had several Gorilla Wear athletes that made appearances: Erko Jun, Felice Herrig, and William Bonac .

While all three were super warm and welcoming to everyone that came to the meetups, Erko, has a presence that cannot be dismissed. He is an extremely funny guy, and after a couple of days, I have to say that I am a total Erko Jun fan!

I got to meet a handful of people that I had only interacted with through social media. Meeting Jordan Edwards was a huge highlight for me this weekend. I have followed her for the last couple of years and always flip to her Instagram when needing a good ab workout. I was walking from the restroom back to our booth and recognized her and her boyfriend, Steve walking towards my direction. I went up and introduced myself, and she just wrapped her arms around me and squeezed me big. She was (genuinely) so sweet. We spoke briefly about the industry, and of course, had to grab a quick pic to document my fan-girl moment. 

Screen Shot 2019-03-10 at 5.55.51 AM
I met the hilarious Jen Heward, aka @hunnybunsfit while roaming around and while we did get a selfie, her eyes were closed and I looked a mess after a 10 hour day, so we’ll just leave that one in the mysterious cloud. I caught glimpses of several influencers that I admire and just being in the same venue sharing the same passions is enough for me. I didn’t have time (nor the patience) to stand in line to meet anyone.

I mentioned at the beginning of this post that I am sitting in CHM airport. I have to share with you all that I am sitting in the general food court and Jessica Arevalo is sitting to the right of me, and Bradley Martyn to my left. So on that note, I am going to hit pause on this entry, perhaps go say hello, make my way to my gate, and I will pick back up with you guys once back in Vegas.

Hey Fam! Happy Saturday! I wrapped up week number three of the F45 8-Week Challenge this morning with an EPIC Series Obstacle Race!

unnamed

Our gym was invited to set up a tent for the day so, of course, I jumped at the chance to get in on the action! This obstacle course was unlike any I have ever completed before in the sense there was minimal running, no water, and no mud! In total, it was just over two miles long making certain that each obstacle was back to back. It made for a short- yet super intense course and I loved it!

Most of the obstacles I was somewhat familiar with or had completed one similar in past races; however, when I came upon the keg carry, the kegs were filled with water instead of the usual sand, so to say it was demanding on the core is an understatement! It was a blast and a great (almost) midway point in the F45 challenge.

Well, y’all, I haven’t done so well keeping up with blogging this new year like I had hoped, but I am excited to share my newest series with you all, “F45’s 8-Week Challenge.”

F45_Challenge_2019_02

We are now coming to the end of week two, so let me catch you all up.
Beginning week one I had my body composition broken down using the In-Body Test. This service was offered by our F-45 gym as part of the challenge; however, your girl here had not had her pedicure and was not about to get barefoot and show off these half-painted, runner’s toes! Instead, I made an appointment on the military base and had it completed the next morning. I weighed in at 131.8 pounds with a body fat of 20%. When competing, my off-season body fat would usually sit around 17-18%. Although it was a bit higher than what I expected, I’m not terribly disappointed seeing as I haven’t tracked or logged nutrition consistently in over a year.

Screen Shot 2019-02-15 at 8.13.11 PM

My goal throughout the next eight weeks is to attend at a minimum, three F-45 classes while still incorporating three to four days of Olympic Weightlifting and/or Power Lifting and squeezing in at least 15 to 20 minutes a day of yoga and mobility. I typically coach three to four days a week, so I usually go in before coaching and complete the day’s workout. This allows me to get my workout in and heart rate up which in return, gives me plenty of energy for coaching (also allowing me to burn another 200-300 for each class coached as well).

Screen Shot 2019-02-17 at 10.36.08 AM

The challenge gives guidelines to support members during the 8-week Challenge. The F45 nutrition team provides weekly meal plans with mainstream and vegetarian recipes specific to male and female body compositions. These nutritional guidelines are what you will traditionally see with any “healthy eating” meal plan prescription: lean proteins, whole grains, low-glycemic fruits and vegetables, no sugar, and no alcohol. The F-45 8-Week Challenge isn’t a magic pill or prescription. It is an approach to “challenge” each individual to put forth their best effort to reach personal goals.

 

An observation within myself since the challenge began is cardio improvement. If you aren’t familiar with F-45, the HIIT training is incredibly intense! We do a lot of agility training and explosive movements with extremely short rest periods. Only two weeks into the challenge and I am seeing great improvements in my speed and recovery rates (a tighter waist and glutes are just an added bonus).

As for my menu, not a lot has changed. I typically stick to healthy eating habits all year round (with the exception of my weekly pizza and beer indulgence on Friday evenings). Last week (week 1 of the challenge), I had midterms for school and didn’t adhere 100% to my schedule. I always keep it real with you guys, so I have to report my slip-ups as well. I missed a day of training and the same evening, indulged in a bit of late-night snacking due to excessive studying. You know what though, it’s okay! Just like I tell my clients and fellow challengers, “one slip up is not detrimental to your progress, just like one workout doesn’t make you fit”. It’s all about consistency and getting back to the grind.

Having said that, week two has been, LIT!!
This morning’s workout (deemed Hollywood) is our longest workout of the week. On Saturdays, our F-45 classes are 60 minutes long, rather than a typical 45-minute class. We also have a DJ that comes in and keeps the energy high and the class hyped. You can’t even begin to imagine the flow of energy without the experience first hand! We weren’t able to get in a workout before coaching this morning, so instead, we hung around after class and got it done.

Screen Shot 2019-02-17 at 10.45.40 AM.png

Hang around over the next few weeks and see what the challenge brings!!

Happy New Year!!

Y’all, I cannot believe that 2018 has come and gone!!!
Last year at this time we were just moving back to the United States from Italy. We pit-stopped in Indiana where we spent New Year’s Eve with Wesley’s dad, and then the next two days we made our way across the country to our new home in Las Vegas. This last year has primarily consisted of getting settled. We bought a new home that anyone knows takes time to fill and make your own. I also took the entire year off from competing and racing and invested most of my time into school. It wasn’t until just recently that I decided to take on work aside from online coaching.

This year’s New Years’ Eve was spent a little different compared to those of the past. We got a puppy! Oh my gosh y’all, when I say he is the cutest thing I have ever seen- I mean he really is!

Screen Shot 2019-01-02 at 3.52.27 AM

This is Jack, our little curly-headed Goldendoodle. He is seriously the sweetest little thing. We started out our New Years’ Eve at  Woof Gang Bakery where we scored Jack some yummy (all organic) treats.


After, we took him on his very first trip to the park. Floyd Lamb Park is a hidden little gem just a few miles from our house that we stumbled across this past summer. It is full of wildlife, vegetation, lakes for fishing, and actual real grass!! (It’s the little things when you live in the desert!) He ran and played and wore himself out just enough to sleep through lunch at Big Dogs. As I have mentioned verbatim, this is one of our favorite local spots. They have an outside patio that is dog friendly, so we stopped in for some lunch. We indulged in our final outing of the year. We each had a beer and shared a big ole bowl of Wisconsin cheese curds (delish!). We were home by 5, piled up watching Netflix by 6, and passed out by 8. Quite the party animals this year!

 

Like most people, entering into a new year has forced me to take a look and reflect on the highs and lows of the previous year and reevaluate some of those moments- raising the question, how can I create more highs and perhaps elude some of the lows?

I find that “sweating the small things” is something I do all too often. Looking back over the last year, nine times out of ten when I worried about particular situations, the things I worried about most never came to pass. Worrying is a product of fear, and fear is not real. It is something that we merely create within our own minds from our own thoughts. It is a success-stalling inhibitor that causes us to miss out on opportunities because we are afraid of what “could” possibly happen. This year, I refuse to let fear or self-doubt have any power or control over my decisions.

Of course, I have goals that consistently reappear each year such as, hitting new personal records in the gym, or making improvements to certain areas of my coaching; however, this year’s biggest goal is to simply be a better human.

Due to the fact that I am taking on a lighter schedule for this upcoming semester, I hope to be more consistent with my blogging!! Here’s to an amazing New Year and I wish us all HEALTH & HAPPINESS!!!

 

 

 

Hey, y’all!! It has definitely been a minute since my last blog upload. I blame this on the fact I decided to take on five classes both this semester and last. By the time my poor eyeballs have sat in front of a computer for eight hours completing nutrition analysis, reports, and papers, the last thing I want to do is write and edit a blog. It has been a hectic 6 months, to say the least; however, this next semester I will be dialing it back with a lighter load and focusing a bit more on life outside of school.

I recently decided that I would find myself another coaching gig. I uploaded my resume and had several responses from traditional gyms, but nothing that I really felt led to do. I am extremely blessed with a husband that supports whatever decisions I make regarding work and my career, so jumping into something that I am not 100% about is not an option. After a few weeks of deliberating on where I wanted to invest my time and knowledge, I received a phone call from F-45. If you have never heard of F-45, let me see if I can break it down. F-45 began in Australia only a few short years ago and since has become a top franchise in regards to expansion (I believe that speaks volumes in itself). F stands for “functional.”  F-45 incorporates strength training days, as well as, cardio days. You will not find machines in an F-45 gym, but what you will find is dumbbells, barbells, kettlebells, ropes, rowers, spin bikes and pull up bars. Basically, training that allows individuals to perform the activities of daily life more easily and hopefully injury-free.

Screen Shot 2018-11-26 at 4.02.07 AM

As you guys know my last coaching position was as a CrossFit coach. Coaching on a military base was probably the most rewarding coaching experience of my life. I love CrossFit and the community, so deciding to take another route took some weighing and deliberating.

I don’t believe that any modality of fitness is better than the other. I do believe that certain types of training are better for different types of individuals. I believe if a person enjoys the training he or she participates in, and it keeps them actively involved, then I believe their approach to be successful. I think there are great aspects to many other training methodologies, and no matter what form of exercise you choose, one will benefit greatly from either.

My first session flying solo was last Saturday. On Saturday of each week, a DJ comes in and mixes beats live throughout the entire class to hype up the group. It’s a fun class, to say the least, and made for a great first day!

Perhaps, as time continues I may find that I don’t enjoy this approach to fitness as much as I thought, or maybe I find that it is an evolutionary approach to the fitness world. Either way, I am excited to jump on board with this rapidly evolving community and see what it has to offer.

The video below speaks intricately on the franchising aspect of F-45, but the first 5-minutes gives a great explanation of what F-45 stands for along with what you can expect to see within a class.