Great Shape Fit Club- The Boutique Boot Camp for Women will kick off registration for "Resolution Promises Kept" session on December 15th, 2008. The Coppell, TX group will begin class on Monday, January 5th. The Lewisville, TX group will begin class on Tuesday, January 6th.
CLICK HERE TO VIEW OUR SITE on December 15th to view our 2009 class schedule and reserve your spot for the January session!
Thursday, December 11, 2008
Tuesday, December 9, 2008
Why You Must Eat to Lose
So today I was speaking with a member of my Fit Club who casually mentioned that she is literally "wiped out" after her workouts. Now in Fit Club we work really hard- you have to to produce get great results and to build a body that you can be proud of BUT feeling "wiped out" is not the goal. As a matter of fact, so many of my clients report having more energy, sleeping better, and shedding pounds after joining Fit Club that her casual observation about feeling "wiped out" caused me to react with great surprise and concern. It only took a few short questions to find out what was behind her "wiped out" feeling. And as it goes with fitness and fat loss, if you are making the same mistake that she was, you are not only robbing yourself of energy and alertness but you are sabotaging your fat loss efforts too!
Turns out my "wiped out" client was skipping her post-workout nutrition- and a few other meals too because like so many of you she is a busy lady on the go. Here are the top 3 reasons why you must eat in order to effectively lose fat.
1. If you don't eat wholesome food at regular intervals (every 2-3 hours), your body will store instead of burn. That's right your body will hold on to every morsel that goes into your mouth since it has no idea when the next "famine" (long hours without food) will be. This explains why meal skipping, fasting, and super low calorie diets don't work for effective fat loss.
2. If you don't eat very soon after your workouts (45 minutes - 1 hour max), you will miss the opportunity to maximally replenish your depleted muscles. Failing to properly replenish your muscles slows down your recovery, can leave you feeling drained, and prohibits you from getting the most out of your next workout... that is if you even have enough energy to show up for your next workout.
3. The process of digestion actually BURNS CALORIES. So each time you eat, you get a little metabolic boost that helps you burn fat, preserve muscle, and get into your skinny jeans, tanks, and tees that much faster.
So remember if you want to lose fat and have energy to spare, you must eat up... wholesome food that is!
To learn more about what to eat and when to eat, join us for our next session of Great Shape Fit Club. We'll be starting January 5th and we want to see YOU there.
Call today 214-257-0146 or register online at www.greatshapefitclub.com
Turns out my "wiped out" client was skipping her post-workout nutrition- and a few other meals too because like so many of you she is a busy lady on the go. Here are the top 3 reasons why you must eat in order to effectively lose fat.
1. If you don't eat wholesome food at regular intervals (every 2-3 hours), your body will store instead of burn. That's right your body will hold on to every morsel that goes into your mouth since it has no idea when the next "famine" (long hours without food) will be. This explains why meal skipping, fasting, and super low calorie diets don't work for effective fat loss.
2. If you don't eat very soon after your workouts (45 minutes - 1 hour max), you will miss the opportunity to maximally replenish your depleted muscles. Failing to properly replenish your muscles slows down your recovery, can leave you feeling drained, and prohibits you from getting the most out of your next workout... that is if you even have enough energy to show up for your next workout.
3. The process of digestion actually BURNS CALORIES. So each time you eat, you get a little metabolic boost that helps you burn fat, preserve muscle, and get into your skinny jeans, tanks, and tees that much faster.
So remember if you want to lose fat and have energy to spare, you must eat up... wholesome food that is!
To learn more about what to eat and when to eat, join us for our next session of Great Shape Fit Club. We'll be starting January 5th and we want to see YOU there.
Call today 214-257-0146 or register online at www.greatshapefitclub.com
Tuesday, November 4, 2008
Fit Club Lewisville....DAY ONE!
Today was a beautiful day and the kick off of Fit Club Lewisville was a blast! After an hour of circuits, drills and even an election day game (more on that later), the ladies of Fit Club were still standing strong and ready to come back for more on Thursday!
Here's what some of the Lewisville Fit Clubbers had to say after today's workout!
Tanya- First time Fit Clubber
Michelle- Returning Fit Clubber
Shelley- So Happy to be saving gas and not driving all the way to Coppell for Fit Club.
So on to the game, we played a game of "Capture the Undecided Vote". You should have seen "the candidates" running, blocking, and lunging to capture "the undecided vote". It was pretty funny but unfortunately I don't have any footage of that game for you today. Do you want to know which candidate captured the "undecided vote" the most times to win the Fit Club Presidential Election? I bet you do but for some things you just have to be there!
So CLICK HERE TO EMAIL ME TO ATTEND THURSDAY'S CLASS FOR FREE Don't miss out on any more of the fun!
If you are ready to burn the fat and get your body back just in time to look and feel great for the holiday, CLICK HERE TO SIGN UP TODAY! It's not too late!
Here's what some of the Lewisville Fit Clubbers had to say after today's workout!
Tanya- First time Fit Clubber
Michelle- Returning Fit Clubber
Shelley- So Happy to be saving gas and not driving all the way to Coppell for Fit Club.
So on to the game, we played a game of "Capture the Undecided Vote". You should have seen "the candidates" running, blocking, and lunging to capture "the undecided vote". It was pretty funny but unfortunately I don't have any footage of that game for you today. Do you want to know which candidate captured the "undecided vote" the most times to win the Fit Club Presidential Election? I bet you do but for some things you just have to be there!
So CLICK HERE TO EMAIL ME TO ATTEND THURSDAY'S CLASS FOR FREE Don't miss out on any more of the fun!
If you are ready to burn the fat and get your body back just in time to look and feel great for the holiday, CLICK HERE TO SIGN UP TODAY! It's not too late!
Friday, October 31, 2008
Pumpkin Work Out
Hello there! To help all of you think twice about dipping your fingers in the candy bowl too much today, I'm posting a pumpkin work out. Did you know you just may have to do this whole workout 4 times or more to burn the same amount of calories that most adults consume on the night of the trick or treaters? Don't let this be you! Enjoy! And most of all.... TRY IT and post your comments here!
PUMPKIN STRENGTH CIRCUIT
PUMPKIN CONDITIONING
PUMPKIN STRENGTH CIRCUIT
PUMPKIN CONDITIONING
Thursday, October 30, 2008
Workout of the Day
Hey Fit Clubbers!
Are you looking to maximize your results and guarantee you win all of the great prizes I have waiting for you for this session of Fit Club? Well you best keeping moving on your days off from class.
Here's a quick and effective workout that you can do today in the comfort of your own home (or back yard).
Warm up by walking in place for 3 minutes.
Jumping Jacks / Jump Rope (1 minute)
March in Place (1 minute)
REPEAT 6 TIMES.
Stretch when you're all done!
Let me know how it goes!
Are you looking to maximize your results and guarantee you win all of the great prizes I have waiting for you for this session of Fit Club? Well you best keeping moving on your days off from class.
Here's a quick and effective workout that you can do today in the comfort of your own home (or back yard).
Warm up by walking in place for 3 minutes.
Jumping Jacks / Jump Rope (1 minute)
March in Place (1 minute)
REPEAT 6 TIMES.
Stretch when you're all done!
Let me know how it goes!
Thursday, October 9, 2008
FREE OUTDOOR BOOT CAMP WORKOUT
HEY ALL! I'M SHARING MY OUTDOOR WORKOUT FROM YESTERDAY.
IT WAS INSPIRED BY MY NEED TO DO CARDIO AND RESISTANCE TRAINING, MY LACK OF TIME, AND MY UNWILLINGNESS TO HEAD TO THE GYM. IT WAS JUST TOO BEAUTIFUL OUTSIDE TO BE STUCK INDOORS.
THIS QUICK WORKOUT WAS A COMBINATION OF FAT BURNING CIRCUITS AND FAT TORCHING INTERVALS. IT'S PERFECT FOR BUSY WOMEN WHO WANT MORE OUT OF FITNESS AND CAN'T BE BOTHERED WITH HOURS OF MIND NUMBING CARDIO.
ENJOY THE FREE WORKOUT. GIVE IT A TRY! IF YOU LIKE THAT ONE, JOIN US FOR THE "LOSE IT FOR THE HOLIDAY" SESSION OF GREAT SHAPE FIT CLUB. THERE WILL BE PLENTY OF STRENGTH AND CONDITIONING DRILLS TO GO AROUND. JUST WHAT YOU NEED TO BURN FAT AND GET YOUR BODY BACK! CLICK HERE TO SIGN UP TODAY!
IF YOU CAN'T SEE THE VIDEO IN THIS POST, CLICK HERE FOR BOOT CAMP WORKOUT VIDEO
IT WAS INSPIRED BY MY NEED TO DO CARDIO AND RESISTANCE TRAINING, MY LACK OF TIME, AND MY UNWILLINGNESS TO HEAD TO THE GYM. IT WAS JUST TOO BEAUTIFUL OUTSIDE TO BE STUCK INDOORS.
THIS QUICK WORKOUT WAS A COMBINATION OF FAT BURNING CIRCUITS AND FAT TORCHING INTERVALS. IT'S PERFECT FOR BUSY WOMEN WHO WANT MORE OUT OF FITNESS AND CAN'T BE BOTHERED WITH HOURS OF MIND NUMBING CARDIO.
ENJOY THE FREE WORKOUT. GIVE IT A TRY! IF YOU LIKE THAT ONE, JOIN US FOR THE "LOSE IT FOR THE HOLIDAY" SESSION OF GREAT SHAPE FIT CLUB. THERE WILL BE PLENTY OF STRENGTH AND CONDITIONING DRILLS TO GO AROUND. JUST WHAT YOU NEED TO BURN FAT AND GET YOUR BODY BACK! CLICK HERE TO SIGN UP TODAY!
IF YOU CAN'T SEE THE VIDEO IN THIS POST, CLICK HERE FOR BOOT CAMP WORKOUT VIDEO
Tuesday, September 23, 2008
Winter Waist Cinching Muffins
Hey there. With the winter time approaching (although you can't tell that by the weather in Texas), it's common to want warm, yummy comfort foods. Here's my latest creation to help you fulfill the need for something warm and doughy without becoming soft and doughy yourself. I made these to eat after my workout this morning.
*1/2 cup (dry measure) old fashioned oats
*1T whole flax seeds
*1 scoop Essential Naturals Vanilla Cake protein powder
*cinnamon (to taste)
*nutmeg (to taste)
*1t baking powder
*1 capful of vanilla extract
*1 egg white
*2T non-fat plain yogurt
*1/2 small banana smashed
*5 cranberries
* 5 raisins
Blend the oats and flaxseeds in a blender to make flour.
Add the other dry ingredients (except the fruit) and stir.
Add the vanilla extract, yogurt, and egg white and stir until entire mixture is wet.
Finally add the fruit and stir.
Add water a little at a time until the batter is very wet but not runny (like pancake batter).
Pour into muffin pan (that has been sprayed with non-stick cooking spray).
Place in a pre-heated oven at 325 degrees.
Bake until muffin tops are no longer wet to the touch (about 15 minutes).
This recipe makes approximately 4 delicious, guilt-free muffins complete with protein, healthy fats, fruit, and complex carbohydrates that provide fiber!
I know you may be thinking... "if only I had time to bake". Stop right there. The entire mixing and pouring process took 7 minutes. I showered and got dressed (ok no makeup but I had my clothes on at least) while the muffins were baking. They cooled for the 5 minutes I spent on my hair and I was muching down and ready to work in minutes. So think outside of the box and enjoy healthy, delicious food that helps reduce your "bottom line" (fitness is the only area in life in which we want our "bottom line" reduced... ha ha)!
ENJOY!
*1/2 cup (dry measure) old fashioned oats
*1T whole flax seeds
*1 scoop Essential Naturals Vanilla Cake protein powder
*cinnamon (to taste)
*nutmeg (to taste)
*1t baking powder
*1 capful of vanilla extract
*1 egg white
*2T non-fat plain yogurt
*1/2 small banana smashed
*5 cranberries
* 5 raisins
Blend the oats and flaxseeds in a blender to make flour.
Add the other dry ingredients (except the fruit) and stir.
Add the vanilla extract, yogurt, and egg white and stir until entire mixture is wet.
Finally add the fruit and stir.
Add water a little at a time until the batter is very wet but not runny (like pancake batter).
Pour into muffin pan (that has been sprayed with non-stick cooking spray).
Place in a pre-heated oven at 325 degrees.
Bake until muffin tops are no longer wet to the touch (about 15 minutes).
This recipe makes approximately 4 delicious, guilt-free muffins complete with protein, healthy fats, fruit, and complex carbohydrates that provide fiber!
I know you may be thinking... "if only I had time to bake". Stop right there. The entire mixing and pouring process took 7 minutes. I showered and got dressed (ok no makeup but I had my clothes on at least) while the muffins were baking. They cooled for the 5 minutes I spent on my hair and I was muching down and ready to work in minutes. So think outside of the box and enjoy healthy, delicious food that helps reduce your "bottom line" (fitness is the only area in life in which we want our "bottom line" reduced... ha ha)!
ENJOY!
Monday, September 22, 2008
Grocery Shopping & Food Prep for The Busy Woman
Here's a little insight on what I do to stay fueled and fit. Check out this list and the activities that follow the grocery store trip to get tips and tricks that you can use as a part of your own fitness lifestyle!
A typical post client activity for me is to go to the market. Today, I visited my local produce and health foods market (Sprouts.. are you surprised?) and here's what I bought...
*1 container of firm tofu (for a stir fry)
*4 containers of Greek Yogurt (fat free)
*2 large containers of fat free regular yogurt (think smoothies and bedtime treats)
*1 medium head of cabbage
*1 red onion
*handful of mushrooms
*a boat load of loose spinach leaves (enough for salads and cooked dishes)
* 1 pound of baby carrots
*2 oranges
*a bunch of bananas
*4 apples
*1 cantaloupe
*2 lemons
*2 pounds of grapes
*avocado
*frozen blueberries
* 1 package of Low Carb Garden Veggie Wraps (these have a whopping 8 grams of fiber, 7 grams of protein and only 100 calories per tortilla. They taste great and they are not small!)
*2 Peanut butter filled Malt Balls (come on even a trainer has to have her treats- that's 2 from the bulk food section not 2 packs--- ha ha!)
So obviously there's plenty of stuff missing. I shopped at the end of the week too so my other things were covered... things like:
* chicken breast
*frozen vegetables
*Cereal (Kashi- no hi sugar processed stuff)
*tilapia
*93% fat free ground turkey
* Decaf Hazelnut Coffee
*Tons of bottled water
*veggie sausage
*veggie burger
*frozen waffles (Kashi again- hi fiber low sugar is the name of the game)
*frozen strawberries
*frozen peaches
*canned pineapples (in their own juice of course)
*lite whipped cream
*whole wheat, low sugar, organic bread
In the cupboards I already had plenty of:
*Spices (all kinds from American, Italian, Mediterranean, Asian, Indian, Peruvian, and more)
*Salsa
*Mustard & Ketchup
*Soy sauce and stir fry sauce
*Oatmeal (loads of the old fashion kind)
*Quick Oats (to use when I bake muffins- that's right MUFFINS!)
*Nuts (cashews, walnuts, and more)
*Flaxseed
*Oils (olive oil (for salads and light sautees) and coconut oil (for high heat cooking))
That's a lot of stuff isn't it? Well there's your proof that being fit and healthy doesn't require repeatedly eating the same old, bland stuff day in and day out. I think I have more variety in my list than many people who don't follow the fitness lifestyle because "they just couldn't eat the same thing day in and day out". This lifestyle can be tasty and fun (not to mention the benefits of being healthy, having energy, and fitting your skinny jeans)!
So here's what I do when I get home to make sure I actually eat all of this healthy stuff before it rots! I'm a busy woman just like you and staying fit requires planning. So here's my fast fix solution to get lunch cooked and my food prepped for the week.
1. Place 2 frozen tilapia filets in cold water (this will be lunch).
2. Put 1.5 tablespoons of light ranch dressing in a little cup and take out a handful of baby carrots. (This is to cure the munchies while I put away the food before lunch- much better choice than to start tearing into the cereal I have- no matter how low sugar it is!)
2. Wash all of my fruits and vegetables.
3. Put 1/2 of the whole fruit in the fruit bowl and the other half in the fridge.
4. Chop up fruits that need to be chopped (like cantaloupe) and veggies and put them in tupperware in the fridge... There's no way I want to chop before every meal.
5. "Fry" my tilapia (which was thawed by the time I was done putting away the food. I highly recommend the frozen, individually wrapped filets for quick use like this. I get mine from Walmart.) in a skillet using Pam (about 3 minutes on both sides) and place it on 1 of my low carb tortillas with a squirt of the Ranch dressing again and a few tomato slices.
6. Back to the office for work.
See how easy that was? It just takes POSITIVE INTENT and A PLAN! My grocery trip took all of 12 MINUTES from entering to putting the stuff in my car- seriously... no browsing and staring at the chips and wondering if I should (ha ha). Now how did I get done so quickly? SHOP THE PERIMETER! All of your produce, dairy, and meat will be on the perimeter. You should only need to go into the aisles about 3 times- for frozen foods, bread, and cereal. The entire process after the grocery store including making and eating lunch took a whopping 30 minutes. So my question to you is... Do you have 42 minutes to invest in your health? I bet you do so take some of these tips and tricks and use them to make a healthier you!
A typical post client activity for me is to go to the market. Today, I visited my local produce and health foods market (Sprouts.. are you surprised?) and here's what I bought...
*1 container of firm tofu (for a stir fry)
*4 containers of Greek Yogurt (fat free)
*2 large containers of fat free regular yogurt (think smoothies and bedtime treats)
*1 medium head of cabbage
*1 red onion
*handful of mushrooms
*a boat load of loose spinach leaves (enough for salads and cooked dishes)
* 1 pound of baby carrots
*2 oranges
*a bunch of bananas
*4 apples
*1 cantaloupe
*2 lemons
*2 pounds of grapes
*avocado
*frozen blueberries
* 1 package of Low Carb Garden Veggie Wraps (these have a whopping 8 grams of fiber, 7 grams of protein and only 100 calories per tortilla. They taste great and they are not small!)
*2 Peanut butter filled Malt Balls (come on even a trainer has to have her treats- that's 2 from the bulk food section not 2 packs--- ha ha!)
So obviously there's plenty of stuff missing. I shopped at the end of the week too so my other things were covered... things like:
* chicken breast
*frozen vegetables
*Cereal (Kashi- no hi sugar processed stuff)
*tilapia
*93% fat free ground turkey
* Decaf Hazelnut Coffee
*Tons of bottled water
*veggie sausage
*veggie burger
*frozen waffles (Kashi again- hi fiber low sugar is the name of the game)
*frozen strawberries
*frozen peaches
*canned pineapples (in their own juice of course)
*lite whipped cream
*whole wheat, low sugar, organic bread
In the cupboards I already had plenty of:
*Spices (all kinds from American, Italian, Mediterranean, Asian, Indian, Peruvian, and more)
*Salsa
*Mustard & Ketchup
*Soy sauce and stir fry sauce
*Oatmeal (loads of the old fashion kind)
*Quick Oats (to use when I bake muffins- that's right MUFFINS!)
*Nuts (cashews, walnuts, and more)
*Flaxseed
*Oils (olive oil (for salads and light sautees) and coconut oil (for high heat cooking))
That's a lot of stuff isn't it? Well there's your proof that being fit and healthy doesn't require repeatedly eating the same old, bland stuff day in and day out. I think I have more variety in my list than many people who don't follow the fitness lifestyle because "they just couldn't eat the same thing day in and day out". This lifestyle can be tasty and fun (not to mention the benefits of being healthy, having energy, and fitting your skinny jeans)!
So here's what I do when I get home to make sure I actually eat all of this healthy stuff before it rots! I'm a busy woman just like you and staying fit requires planning. So here's my fast fix solution to get lunch cooked and my food prepped for the week.
1. Place 2 frozen tilapia filets in cold water (this will be lunch).
2. Put 1.5 tablespoons of light ranch dressing in a little cup and take out a handful of baby carrots. (This is to cure the munchies while I put away the food before lunch- much better choice than to start tearing into the cereal I have- no matter how low sugar it is!)
2. Wash all of my fruits and vegetables.
3. Put 1/2 of the whole fruit in the fruit bowl and the other half in the fridge.
4. Chop up fruits that need to be chopped (like cantaloupe) and veggies and put them in tupperware in the fridge... There's no way I want to chop before every meal.
5. "Fry" my tilapia (which was thawed by the time I was done putting away the food. I highly recommend the frozen, individually wrapped filets for quick use like this. I get mine from Walmart.) in a skillet using Pam (about 3 minutes on both sides) and place it on 1 of my low carb tortillas with a squirt of the Ranch dressing again and a few tomato slices.
6. Back to the office for work.
See how easy that was? It just takes POSITIVE INTENT and A PLAN! My grocery trip took all of 12 MINUTES from entering to putting the stuff in my car- seriously... no browsing and staring at the chips and wondering if I should (ha ha). Now how did I get done so quickly? SHOP THE PERIMETER! All of your produce, dairy, and meat will be on the perimeter. You should only need to go into the aisles about 3 times- for frozen foods, bread, and cereal. The entire process after the grocery store including making and eating lunch took a whopping 30 minutes. So my question to you is... Do you have 42 minutes to invest in your health? I bet you do so take some of these tips and tricks and use them to make a healthier you!
Friday, September 19, 2008
How to Recover Fast After A Tough Workout
#1 EAT UP! Remember post workout nutrition is very important and it's best to have a meal that consists of carbohydrates AND protein immediately after your workout to improve recovery. Something like a smoothie (made with yogurt or milk and fruit), yogurt, fruit, and toast or any other meal that can be digested quickly is great. Right after your workout is the time to ENJOY THOSE STARCHY CARBS that you love. They are more likely to help repair your muscles than to be stored or your hips, belly, and thighs when you enjoy them right after a workout. Steer clear of high fat foods (even the healthy fats) during this time because fat digests more slowly and will keep those nutrients away from your starving muscles for longer than is necessary. Save your meals with added fat (like nuts and avocado) for later on in the day when you want to stay fuller longer.
#2 STRETCH! I don't mean the quick 5-10 minutes of stretching. Stretch the muscles that you worked for 20-30 seconds a few time per day to help alleviate soreness.
#3 GET MOVING AGAIN! know it's tempting to stay still when you are already sore but movement helps your muscles recover more quickly. So a walk, jog, or session on the elliptical can actually help work out the kinks a lot faster. Now don't go out and do another weight session for the same body part but cardio definitely helps!
#4 SOAK IT! Warm baths with epsom salts can work wonders for sore muscles. This is one of my personal favorite strategies. Add candles, soft music, and a good book to up the relaxation factor.
#2 STRETCH! I don't mean the quick 5-10 minutes of stretching. Stretch the muscles that you worked for 20-30 seconds a few time per day to help alleviate soreness.
#3 GET MOVING AGAIN! know it's tempting to stay still when you are already sore but movement helps your muscles recover more quickly. So a walk, jog, or session on the elliptical can actually help work out the kinks a lot faster. Now don't go out and do another weight session for the same body part but cardio definitely helps!
#4 SOAK IT! Warm baths with epsom salts can work wonders for sore muscles. This is one of my personal favorite strategies. Add candles, soft music, and a good book to up the relaxation factor.
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