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.

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.

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.

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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 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.