Hey guys! The F45 8-Week Challenge is back! Our gym decided to shake things up this time around and create challenge teams, so I volunteered to lead one of the teams, which should be a great deal of fun!

Since coming back from vacation (a good two months now), my workouts have been on point. Clarissa and I are still smashing CrossFit Metcons, following program, and hitting up several F45 sessions each week. My back pain and elbow pain still flare up a good bit, so weights at times are kept a bit lower, but the intensity is always there. While my nutrition has been fairly clean, the weekends have been quite the free for all, so leading this team is great motivation to maybe dial it in a bit more, and attend more classes alongside my team members.

Monday began day 1. While this 8-weeks isn’t all about weight loss for me, I want to share with you all where I  am currently in terms of body fat and aesthetics.

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Progress photos Day 1

I am currently sitting at 19.7% body fat. Tell the old me these numbers and I might just have a mini-meltdown; however, nowadays I am not so much caught up in the “totals.” While I do have a little layer of cushion going on, I still feel good. I look in the mirror and I am absolutely okay with what I see. We are only halfway through summer though, so if leaning out a bit more over the next 8-weeks is the reward of leading a team, I can handle shedding a couple of lbs.

The F45 Challenge offers an incredible meal plan with calorie suggestions; however, I will continue with what I know works best for me. Not a whole lot will change with my diet. I am using this challenge as more of a platform to build greater relationships, but it does help create more mindful eating patterns for yourself when those around you are being a bit more strict.

Below I have given a rundown of what a typical day for me regarding nutrition looks like. My breakfast is fairly consistent right now: shredded potatoes mixed with riced cauliflower and bell peppers, a side of egg beaters topped with avocado and hot sauce, and a green smoothie.
For my smoothie, I use almond milk, yogurt, spinach, and Super Greens (usually whatever I have on hand, or add in extra leafy greens) on non-training days, and opt for coconut water instead of almond milk on non-training days. The challenge calls for no caffeine the first 2-weeks, but for me, cutting back to 1 cup with breakfast is great progress!

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Lunch is typically 1-2 vegetables mixed with a starchier carb, a lean protein source, and a healthy fat.

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Dinner is usually determined by lunch. If I have fish for lunch then I will skip the salmon and opt for eggs or edamame. If I have potatoes for lunch I will have rice instead (or vise versa), and fats almost always come from oil for sautéing.

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As for snacks, I have 1-2 green smoothies a day. I have one with breakfast and another scattered throughout the day that includes protein powder. If it’s a training day, I will include BCAA’s, coconut water, and tropical fruit.

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Thanks so much for taking the time to stop in. I invite you to subscribe and follow along throughout my wellness journey.

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.

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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.

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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.

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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.

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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!!!

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.”

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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.

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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).

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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.

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