Highland Village PM Boot Camper of the Day

Monday, November 29th

Way to go Rochelle Davis! She went up a level on several exercises and asked me to correct her form several times! She was really in tune with her body!

Highland Village AM Boot Camper of the Day

Tuesday, November 30th

Congrats Kalpana Kelkar for her high energy and intensity for the entirety of the workout today!

Shout outs to Valerie and Andrea for jumping right in and pushing hard on the first day.
Welcome back to Shelley, Anita and Sheryl, it's great to have you ladies back.
Also, shout out to Daryle, Karen, Chandra, and Kalpana for their long time committment. You ladies are awesome!

Coppell Boot Camper of the Day

Monday, November 29th

Congrats Anna Maria Mirbahaeddin! She had perfect form on every one of her exercises this morning!

Keep up the good work!

Highland Village AM Boot Camper of the Day

Thursday, November 18th

Congrats Stacey Tullos! On our ladder finisher, she got down, up and back down to four! She killed it! Way to go Stacy!

Shout out to everyone for pushing through a challenging 5 week phase. Great job to all!

Coppell Boot Camper of the Day

Wednesday, November 17th

Congrats Randee Ward!

Awesome job rocking out the finishing core work - GREAT WORK!

Highland Village AM Boot Camper of the Day

Tuesday, November 16th

Congrats Jaime Fechter killed it today, both in intensity and excellent form!!
Jaime killed it today, both in intensity and excellent form!!

Highland Village PM Boot Camper of the Day

Monday, November 15th

Congrats Adriana Rodriguez! Adriana brought out the big girl weights last night for a challenging workout and handled them with intensity and great form. Way to go Adriana!

Coppell Boot Camper of the Day

Monday, November 15th

Congrats Anna Maria Mirahaeddin! Anna Maria was pushing hard and working to find her limits. Way to go!

Highland Village PM Boot Campers of the Day

Thursday, November 11th

Congrats Jaclyn Kearby, Hiral Shah, Dara Hayden, Jenise Cerna, Adrianna Rodriguez, Shelley Pierson, Jessica Garross, Jen Garross


You all did awesome cheering their partner on, especially when I was telling them to drop it lower and the burn was really being felt on the split squat variation.

Nice work out ladies!

Highland Village AM Boot Camper of the Day

Thursday, November 11th

Way to go Chandra Linquist for killing it in the ladder drill. She got all the way down, all the way back up and back down to five again!!!!!!!!!!

Shout out to Julie Hajda for working so hard on correcting her form and showing some major improvements already.

Coppell Boot Camper of the Day

Friday, November 12th

Nikkia Maxwell - congrats on yoiur first jumping variations. Way to get some air under your toes!

Special shout out to all the ladies who attended class this morning. You guys made Boot Camp Survivor workout rock with your pom poms. What a good sense of humor. Randee Ward, Michelle Traw, Pamela Nourvle, and Nikkia Maxwell... you guys rock!

Coppell Boot Camper of the Day

Wednesday, November 10th

Congrats Michelle Traw!

Michelle came to today's workout with a "can do" attitude and rocked each exercise with great intensity including perfect form for 10 rounds of tuck jumps! Michelle is also making major strides in the area of nutrition outside of the classroom.

Way to lead Michelle!

Highland Village AM Boot Camper of the Day

Tuesday, November 9th

Way to go Stacey Tullos for her effort and form improvements throughout the entire work out. Great job Stacey!

Also very impressed with Leslie Bedford and Chandra Linquist for making the most out of every 10 second work session. And can't forget Karen and her single arm, single leg front pillar holds. Fantastic!

Highland Village PM Boot Camper of the Day

Monday, November 8th

Congrats Tricia Duhon!

Tricia gave some major intensity last night. Especially those high pulls with 15 pounders and perfect form. Get it Tricia. That's what week four is supposed to look like!

Coppell Boot Campers of the Day

Monday, November 8th

Congrats to Michelle Traw, Nikkia Maxwell, Anna Maria Mirbahaeddin and Nichole Bentley!

Michelle- Congrats on the big girl weights and major intensity on sumo deadlift jumps
Nikkia - Big girl weights - good job and kuddos for taking everything I threw your way this morning. Good job on all of the level progressions!
Anna Maria- Way to rock the heavy weight for the dumbbell swings. Nice work!
Nichole- You are such a trooper! Way to push through adversity and to "train what is trainable". Good work!

Holiday Fitness for the Family

Holiday Fitness for the Family



I don't have to tell you that the average American gains 5-12 pounds during the holiday season because you already know that. With presents to buy, decorations to hang, and families to care for, how can you stay on track with your fitness without the guilt? You may be expecting me to tell you to just realize any time you spend working on you really does benefit your family too. That's true but I realize a mental shift like that doesn't happen overnight- especially during a time of year when most of us focus more on being with our families. So today's post is a quick tip about how to make fitness a family affair without your family feeling like they just got drafted to participate in your workout program.

Here is a fun family workout that can be disguised as "play time" or "blow off steam time".

Spend a minute at each station (or doing each activity) and then take a quick water break and switch. Repeat 4 times for a quick 20-minute workout.

Family Workout
#1: Medicine Ball Squat and Toss
This a partner exercise where you squat and then toss a weighted ball between partners. No ball? Then just squat and toss with an "air ball". You will still get the heart pumping effects.

#2: Bob and Weave
Tie a rope at waist height between two objects (two chair work well) and duck under and come up on alternating sides of the rope while travelling the length of the rope and back. You can even add a puch when you come up to make it harder. No rope? Imagine one and still get low when you duck.

#3 Stair Runs
Use an aerobic step and "run" up and down the stair. You can even make a friendly competition to see who can get the most steps in any given round. No aerobic step? Use the first stair on a staircase in your house or just do fast feet over a line.

#4 Jump Rope
No explanantion needed here. No rope? Pretend.

#5Push Up Challenge
Get as many pushups as you can in the minute. Again perfect opportunity for a little friendly competition here. Can't do full pushups? No problem, place your hands on chair to make the exercise less challenging and get it done.

Give this a try with your family and let me know how it goes with your comments below in the comment section.

Coppell Boot Camper of the Day

Friday, November 5th

Way to go Pamela Nourvle! Pam's focus and intensity in today's workout was awesome. You can tell she is keenly focused on her goal! Nice job!

Highland Village PM Boot Camper of the Day

Thursday, November 4th

Congrats Rochelle Davis! It was her 2nd workout and she rocked it out!!!

Highland Village AM Boot Camper of the Day

Thursday, November 4th

Congrats Leslie Bedford for her extreme intensity on mountain climbers! She kept her hips down and really rocked it out - good job!

Shout out to our 3 campers that braved our first dip in temperature to sweat this morning. Way to go Karen Roberts, Leslie Bedford, and Stacey Tullos.

Shout out also to Stacy for awesome height in her tuck jumps. Way to work those legs.

Coppell Boot Campers of the Day

Wednesday, November 3rd

Congrats Michelle Traw, Randee Ward, Pamela Nourvle: You ladies were defintiely the class cheerleaders today. Way to encourage the group while giving major intensity in your workout as well!

Highland Village AM Boot Camper of the Day

Tuesday, November 2nd

Way to go Stacey Tullos, I gave the group a little nudge this morning about increasing their weight for the finisher and she immediately took me up on doubling her weights.

Shout outs to Kalpana Kelkar and Karen Roberts as well for outstanding effort and intensity on their low pushup holds. I could see their arms shaking. Love it!

Highland Village PM Boot Campers of the Day

Monday, November 1st

Congrats Rochelle Davis and Hiral Shah!

Hiral continues to step up her intensity and even rocked out the side plank with adduction hold- no easy feat.

Rochelle came to her first official group workout and brought major intensity- even with the crazy finisher. Way to work! Welcome to the family!

Coppell Boot Camper of the Day

Monday, November 1st

Congrats Nichole Bentley! Great job with intensity today. You did a great job incorporating what you learned from your inidividual intensity coaching in your regular boot camp workout today. Way to rock it!

Coppell Boot Campers of the Day

Friday, October 29th

Pamela Nourvle & Anna Maria Mirbahaeddin: Anna Maria went up in levels in numerous exercises. She was finding out just how strong she has become in two short weeks. Pamela was working like a dog. Her ridiculous intensity was fueled by finding a goal and inspiration that takes a lot of courage to even attempt. She is about to accomplish big things and I am so excited for her.

Way to push yourself ladies!

Highland Village PM Boot Camper of the Day

Thursday, October 28th

Congrats Tricia Duhon & Jaclyn Kearby! You both had crazy intensity and were pushing each other to finish strong.

Nice!!

Slow Down for Faster Results

Want Faster Results?... Slow Down!

You want to lose fat and see muscle definition and you want it done yesterday right? Well getting faster results requires that you sloooooooow down. This time I'm not talking about the speed at which you lift, press, or do your cardio. I'm talking about slowing down long enough to evaluate what you are doing and to make small, continuous improvements for better results. I have come across many ladies who are frantic for quick results and ready to pull out all of the stops to get them. Maybe you can relate.

Here's the scenario. Suzy sets a fitness goal and deadline and then begins to follow her program - 6 small meals, 3 metabolic strength sessions, 3 cardio interval sessions, daily activity and so on. A few weeks pass and Suzy hops on the scale, pulls out the tape measure, and takes some pictures to assess her progress and..... she doesn't like what she sees. Less weight loss than she had hoped for, only a few fractions of an inch change in measurements and no noticeable difference in the pictures. Suzy is driven and ready to make her goal happen so she starts to wonder what she needs to do to "get this thing going". She contemplates more cardio, lower carbs, two a days and more. No price is too high because she is determined. Does this sound familiar?

I have met many Suzy's in my time. As a matter of fact I was her. If you can relate to Suzy, here's my suggestion for you today....slow down! Track what you are doing in a fitness journal- workouts, meals, sleep, everything. Establish what you consider a reasonable rate of progress and write that down as well (it is a good idea to get your fitness coach to sign off on what is a reaosnable rate of progress for you). Track how your body responds- changes in weight, measurements, body fat pinches, fit of your progress jeans, and visual changes. If your body is not changing at a rate you consider reasonable, look over your journal and identify opportunities to improve your COMPLIANCE WITH YOUR CURRENT PLAN before changing the plan. Each week, improve how well you attack your current plan. If you follow your current plan with 90% compliance or better for 2-4 weeks with slow results, then and only then is it time to tweak your approach. Small, continual changes will produce the best lasting results. Make it a great week!

Things to Look For When You Review Your Fitness Journal

Here are some common opportunites for improvement. There are many more but this list should get you going in the right direction.

1. Meal frequency- Eat every 2-3.5 hours. Don't skip meals.
2. Protein intake- Eat a source of protein every time you eat.
3. Sources of protein- Ensure your protein sources have low to moderate amounts of fat. The general rule is to take the amount of protein per serving and divide it by two. The number you get is the upper limit for the amount of fat per serving that should be in that protein source.
4. Produce intake- Eat a source of produce with each meal.
5. Portion sizes- Ensure you are eating proper portions at each meal (not to small or too large).
6. Water intake- Drink at least half of your body weight in ounces (i.e. 50 ounces or more if you weigh 100 pounds).
7. Sleep Patterns - Get 7-9 hours per night.
8. Workout Frequency - Do 3 strength sessions and 3 interval sessions- no skipped workouts.
9. Starchy Carbohydrate Intake- Ensure you are eating minimally modified sources of carbs at the time of day when you need the most energy and before and after your workouts.