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 eliptical 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 stairmill. Although I take in BCAA’s (brach chain amino acids) while completing my cardio, by the time I am finished, I’m ravished. Breakfast for me is always one of two meals: 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. The first option is usually on days when I am in a bit of a hurry, or am working out within an hour of eating. The second option takes a bit longer to prepare and takes longer to digest, so this breakfast choice I save for days that I train later in the day.


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 at least something that I can fix up relatively quick; this way, I’m not tempted to drive through and scoop something up on the way home. A typical lunch for me includes pre-prepped veggies of some sort (the last two weeks has been broccoli and red potatoes), a protein source (a veggie patty or egg whites), and a fat (almost always avocado or olive 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, 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 is a top choice!


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 the pup and I will either take another short stroll, or take it to the backyard for a few minutes of play time. My afternoon’s 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. 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!

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

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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.

 

Fast forward to this afternoon, Wesley and I took the doodle to Floyd Lamb Park. It was finally back to a beautiful and sunny 48 degrees after two weeks of nothing but wind, rain and snow (hello, we live in Vegas).

Dudes- aka doodle, jack, poodle butt (the list goes on), absolutely loves going to the park. He is a playful pup with loads of energy, so to keep him from testing our patience, we make sure he gets lots of  play in during our down time. Our morning strolls have just recently turned into morning jogs. Jack ran his first mile earlier this week at a 12 minute pace!

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As for this week’s menu, food prep was in full effect. This was my second week preparing zoodles for lunch- they make for quick easy meals and I can eat a ton of them without a heaping amount of calories. I usually sauté them in a sprinkle of olive oil along with cherry tomatoes and chick peas.


Was everything 100% on track this week? No, it wasn’t perfect. I skipped a day of workouts that were programmed because I just simply couldn’t seem to find my motivation and today’s post race meal was a vegetarian burger with a side of sweet potato fries. I’m not beating myself up over it, its just the way it goes sometimes.

I have yet to get on the scale, take measurements, or progress photos since day 1 of the challenge. I will track this progress at the halfway mark which will be the end of next week, week 4.

Cheers to an incredible week ahead at…..The Arnold 2019!!!

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 bare foot 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 days 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 for 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, its 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!!

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 wan’t 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, 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 the 4th fastest growing franchise in the world (I believe that speaks volumes in itself). F stands for “functional.” Functional training means that each workout is built upon movements that one completes on a daily basis. With a database of over 3,500 exercises, each and every workout is different. No workout will ever be the exact same. F-45 incorporates strength training days, as well as interval training & 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. Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries.

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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 when my CF friends ask how F-45 compares, here is my response… The greatest difference I have found among the two is, Olympic Weightlifting. Olympic Weightlifting is not included in F-45 training. For those that are unfamiliar, Olympic Weightlifting consists of two movements: the Clean and the Snatch. They are deemed “Olympic” because they are the only two weightlifting moves completed in the Olympics. They are not only very advanced lifts, but extremely technical. Don’t get me wrong, if you have followed along for a while now, you know that you’re girl here loves her some Cleaning and Snatching. I incorporate Olympic lifts weekly within my own training, but when it comes to teaching such technical lifts, I had rather teach someone one-on-one as opposed to a 15-minute movement breakdown in a group setting before class. First, this will ensure each individual is getting all of my attention, as well as he or she will not feel pressure to increase their weight or load until there form is perfected. Now, this is not me saying that I prefer F-45 over CrossFit or vise versa. I think there are so many great aspects to both (and so many other training methodologies), and no matter what form of exercise you choose, one will benefit greatly from either.

An element that I very much appreciated and cannot go unmentioned is the F-45 interview/hiring process! In all of my years as a trainer, I have never have a more thorough interview.  It began with an email which then led to scheduling a phone interview. During my phone interview I was informed that I was not the only one in the running for this position (oooooh, you know your girl loves a good competition!) After a successful phone interview I was sent over a script via email. This script was to be memorized and executed as if in a classroom setting. The interviewer gave me a calendar with several dates and times that I could come in and audition, so Miss Competitive here chose the soonest one, which allowed me one afternoon to get this script perfected. I didn’t want to run the risk of one of the other interviewees coming in before me nailing it, and knocking the rest of us out of the running, so I got to studying. The next morning I went in for my audition and felt confident with my performance. I was told that I would be contacted the following day. The next day, I went back for a follow-up audition. This time it would be on camera, and sent out to headquarters. Once again, I felt confident and secure with my on-camera audition. I was told that I should hear the final decision by the evening or the following morning. Within an hour I received a phone call that I got the position. Boom, nailed it!! This attention to detail and thorough interview process showed me how crucial quality is to the F-45 community. As a fitness professional who has dedicated years to continuing education, I feel my knowledge and execution were not only acknowledged, but appreciated. Keeping it real with you all, this attention to detail when hiring trainers is why this is one of the best paying positions as a group trainer that I have ever come across. This sophisticated and intricate interviewing process ensures the best trainers, which in return allows F-45 to charge members $65 per week.

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.