Hey fam! Here we are wrapping up week 7 of the F45 Global Challenge. I had my final  in-body scan completed yesterday and must say that I am pretty shocked! Comparing week one’s scan with yesterday’s, I have gained exactly one pound. What?!!  Day one, I weighed in at 131.8 pounds, and yesterday I weighed in 132.8 pounds. How is this possible?! Maybe I haven’t been perfect with my nutrition or hit all of my workouts over the last 7 weeks, but how in the world did I manage to gain a pound?!

Well, let me explain. My overall body fat percentage dropped down from 20% to 17%, but this wasn’t reflected on the scale due to the fact that I increased my overall skeletal muscle mass by 4 pounds. This is exactly why I beg my clients not to freak out over the scale!! 

My overall goal for myself and my clients (particularly females over the age of 30), is to increase overall skeletal muscle mass, all the while shedding unwanted body fat. In order to create increases and decreases, simultaneously, one must realize that the scale won’t show a great change.

So having stated the above, I am thrilled with the progress made over the last 7 weeks. Next week marks the final week of the challenge and then, I will officially head into my own personal Summer Shredding program. My nutrition approach will differ compared to what I am currently doing in the sense that, I will begin following a calorie range and macro breakdown. At the moment I am just simply avoiding sugar and high-processed foods. But, we will talk more about Summer Shredding next week.

Now to address the last couple of weeks. My coaching schedule shifted a bit and I am primarily working in the early am. My first week with this new schedule was a bit of a struggle. I woke around 3:30am, which left me just enough time to get ready and get to the gym to coach my first class. After coaching three classes (usually in a fasted state or running on a banana), my own personal workout later in the day, suffered. My solution this last week was to wake even earlier in order to get my workout in before coaching. This meant an a wake time of 2:00am and a bedtime of 7:00pm. It made for a long, tiring week for sure, but enabled me to get in all of my workouts without sacrificing intensity. Fingers crossed this next week will be even easier!

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Cheers to an incredible week ahead!!!

 

 

 

 

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 toward 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 the 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 they all three were super warm and welcoming to everyone that came to the meet ups, 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. 

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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 iCloud. 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 the 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.

Fast forward another week and here we are….Let’s catch up!
I made it back to Vegas this past Monday night around midnight, and had to be up at 5am to coach a couple of early classes Tuesday morning.

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Luckily I was off Wednesday because I began feeling like total poop! The last time I flew (which was the last time I went to Bama to visit family), was the last time I got sick. All of the recirculated germy air is absolutely repulsive to think about, so I always double up on the vitamins and nutrients before flying. I did great with my micronutrient intake before flying out, but working long hours at the expo and minimal rest, I fell victim to the reclaimed plane pathogens (blah, so disgusting). Anyways, so now that I have been back almost a week, walks with Jack have been my only form of cardio.

 

It’s now Sunday morning and I am finishing coffee number two with hopes that I will muster up some sort of energy to head into the garage for a shoulder workout. If not a lifting session, at least some yoga to get the blood flowing.

Needless to say that, week five of the F45 Challenge has not been so great, but here’s to week six!

 

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.