Coppell Personal Training Rock Stars!!

Monday. December 30th
6:30 PM Coppell Training Group
FCOD Karen did an AWESOME JOB on the Level 3 Plank Jacks!

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
Miss Kim showed up and showed out! Went hard on everything and pushed past her mental limits!!!

5:30 AM Highland Village Training Group
The last Highland Village FCODs of 2013 go to... Maria, Andrea & Daryle! 
All 3 women showed up today to get it in once last time before the new year. Great job ladies!!!

6:15 AM Coppell Training Group
Renee Renee!!! She was doing DLs with 10s and I said uh huh. Bumped her up to 20s and she not only did them, she did them well and with awesome form!!!

9:30 AM Coppell Training Group
Tiffany and Tameka!! GREAT JOB on Level 3 Plank Jacks!!

Coppell Personal Training Rock Stars!!

5:20 AM Coppell Training Group
Pat C. and Kim S., the accountability partnership you guys have formed is AMAZING!! Way to go!  

5:30 AM Highland Village Training Group
Andrea A. flew solo today and she rocked it on the last Friday of 2013! Go Andrea!

6:15 AM Coppell Training Group
Angela C. AWESOME JOB mastering squatted in & outs!! You rock! 

Coppell Personal Training Rock Stars!!

Monday, December 22nd
6:30 PM Coppell Training Group
Trisha and Karen rocked the Fitness By The Deck 3.0 Workout!! Let's go, ladies!! Keep it up!!

Coppell Personal Rock Stars!!

Thursday, December 19th
6:30 PM Coppell Training Group
Tricia pushed through the workout all alone like a boss!!!

Friday, December 20th
5:20 AM Coppell Training Group
Alissa!! Awesome progression on the step-ups!! Great perseverance on the push-ups!!

5:30 AM Highland Village Training Group
Andrea pushed through the workout all alone & rocked it!!!

6:15 AM Coppell Training Group
Kim H! ROCKED her Compact Chains Challenge!!

Coppell Personal Training Rock Stars!!

5:20 AM Coppell Training Group
Nancy, Tiffany, Terry, Alissa, Natasha, Angela, Trisha and Kim embraced the new Fitness By The Deck Workout with some CRAZY exercises including new jacks!!! Way to go ladies!

5:30 AM Highland Village Training Group
Maria & Kalpana met their match today with the fitness on deck workout. Kalpana endured her burpees barefooted & Maria was running so fast that the wall almost didn't stop her!! Way to dig deep ladies!

6:15 AM Coppell Training Group
Evelyn, Kim, Patty and Angela hit the ground running! Way to embrace new jacks and the new Fitness By The Deck Workout!!

9:30 AM Coppell Training Group
Nora, Bernice and Christi killed it this morning! Way to push through the new Fitness By The Deck Workout and embrace new jacks!!

Coppell Personal Training Rock Stars!!!

Monday, December 16th
6:30 PM Coppell Training Group
Tricia DEMOLISHED the Forever 15 finisher and Level 3 plank jacks! Awesome job Tricia!!!

Coppell Personal Training Rock Stars!

5:20 AM Coppell Training Group
The ladies showed up today and put in some work!!! Alissa went up on her weight on her deadlifts and beasted it out!!!! She is the fit Clubber of the day!

5:30 AM Highland Village Training Group
Maria & Kalpana two gladiators going head to head & they brought out the best in each other. Maria went for the gusto with her overhead Bulgarian split squats & Kalpana always drops it drops it drops it low on her push ups!

6:15 AM Coppell Training Group
Christi came in and told me how sore she was and then proceeded to keep up with Patty!!! She put in some serious work today!

9:30 AM Coppell Training Group
Andrea and Bernice went BANANAS on the finisher without being asked!! Way to go ladies!!!

Coppell Personal Training Rock Stars!!

Thursday, December 12
6:30 PM Coppell Training Group
Lisa preserved through last night's workout despite being sore from the doing the same workout Wednesday morning!! She did that!

Friday, December 13
5:20 AM Coppell Training Group
Terry!! Awesome job on the single leg bridges, planks and squatted in and outs!!!

5:30 AM Highland Village Training Group
FCODs Jaime, Maria, Daryle & Andrea showed major improvement on their prone tricep extensions!!!

6:15 AM Coppell Training Group
Angela C., Great job getting back to Fit Club after the storm!!

Coppell Personal Training Rock Stars!!

5:20 AM Coppell Training Group
Miss Nancy taking EVERYTHING thrown her way and rolling with it! Weighted elevated leg dips, weighted bicycle abs pass and MORE!! You rock, Nancy! 

5:30 AM Highland Village Training Group
Cheers to Maria & Daryle for showing up this morning and pushing through the workout after a week off!!!

6:15 AM Coppell Training Group
Patty, our Fit Club SOLDIER- you killed it, girl! Welcome to the wonderful world of COMPACT CHAINS!!! 

9:30 AM Coppell Training Group
Tiffany F. ROCKED her solo workout this session!! Awesome job on the WILD ab circuit!!

Coppell Personal Training Rock Stars!!

Monday, December 9th 
6:30 PM Coppell Training Group
Evelyn, Kim and Karen earned FCOD! 
Evelyn had an AWESOME plank jack progression!
Kim ROCKED the TRX row progression!
Karen absolutely KILLED the plank ups!

Coppell Personal Training Rock Stars!!!!

5:20 AM Coppell Training Group
Alissa came in and was ready to work :) She pushed herself on the plank ups, struggled with the last few but finished them out like a champ!!

6:15 AM Coppell Training Group
miss Patty was the only person today so she got a PT session :) We worked on all her moves for her next fit ranks test (level 5) and she either did more weight, more working time, less recovery or more reps than what will be required on her next test...She demolished it!!

9:30 AM Coppell Training Group
FCOD Bernice demolished her lvl 3 plank jacks!!!

Isagenix Spiced Apple Protein Pancakes

Is the following statement true or false?

Pancakes and body transformation don't go together.  

I am sure you guessed FALSE since the title of this blog made the answer pretty obvious.  Now when Saturday morning arrives and the family screams for flap jacks, you don't have to choose between body transformation and being included in family fun.  You can do BOTH!

Enjoy this simple and tasty recipe to give yourself a weekend break from your normal nutrition routine without wrecking your waistline or temporarily damaging your digestive system (come on you know the carb induced "food babies" aren't good for you... don't pretend to be shocked).

Isagenix Spiced Apple Protein Pancakes

Pancake Ingredients:

2 egg whites
1 scoop IsaPro (GET YOURS HERE>>>http://fitclub.isagenix.com/us/en/isapro.dhtml)
1 tablespoon of unsweetened apple sauce
1/2-1 tbsp water
1 tsp baking powder
cinnamon to taste

Mix all ingredients together with a whisker in a shallow bowl.  If the batter is too thick, GRADUALLY add more water until it can be poured but is not runny.  Smooth some coconut oil or butter on your pan or griddle.  DON'T GO CRAZY with the oil or butter... just coat the cooking surface. Put two tablespoons in at a time to make cute little pancakes.Flip. Serve warm.

Topping Ingredients:
1/4 cup unsweetened apple sauce
whipped cream (optional)

Warm the apple sauce up in the microwave for about 15-30 seconds.  Place on top of the hot pancakes and top with a squirt of whipped cream.

These are DELICIOUS and leave you feeling like you had a tasty weekend cheat!

Push Up Prowess Boils Down to Daily Practice

Push Up Program For Women

Few things scream feminine fortitude and physical prowess like being able to drop and do strict "boy push ups" for reps.  Being able to load those jokers up with a band and only use one leg like a "BOSS" (like our client Patty does in this video) is like telling life, "Take your best shot... I am READY!".  

So if you are struggling to get more than one push up, close your eyes and imagine how you will feel doing push ups with EASE. No REALLY close your eyes... DO IT!  That felt good didn't it?  So now it is time to take that visualization and make it reality.  Here's how...

Daily Push Up Practice to Increase # of Strict Push Ups

You should have conquered your first strict push up before beginning this plan...

Day 1:

Weighted Negative Push Up Practice

Use a weighted vest or dumbbells in a back pack and attached to you to add weight to your body.  Start in the up position and lower yourself SLOWLY to the floor.  Cheat back up and repeat

3 sets of 3-5

NOTE: When you can do sets of 5, it is time to increase the weight and drop back down to 3 reps in order to continue to increase your strength.

Day 2:

Advanced Push Up Practice

Do single leg or elevated feet push ups.  Be sure to go through the FULL RANGE OF MOTION.

3 sets of 3-8

NOTE: When you can do sets of 8, it is time to increase the height of the elevation or progress the push up in any of the following ways, elevate legs on stability ball, place hands on stability ball (start with ball supported by the wall first if you do this), use a resistance band loop around your back and anchored by your hands, OR slow down the tempo to a 3-count down, 2 count hold, 1 count push.

Day 3:

Push Up Endurance Practice

Do as many continuous strict push ups as you can.  You can pause in the resting position (up position of push up with hips piked in the air with majority of weight in your feet) and continue and that still counts as doing continuous push ups.

2 sets of your maximum

Rest 2-3 minutes between sets.

YOU CAN DO THESE PRACTICES ON CONSECUTIVE DAYS BECAUSE OF THE LOW VOLUME.  IF YOU FEEL EXTREMELY SORE OR YOUR PUSH UP PERFORMANCE IS DECREASING, TAKE A DAY OFF.  MOST PEOPLE WILL NEED A DAY OFF AFTER ENDURANCE PRACTICE.

25 Ways to Entertain Yourself During An Ice Storm Without Eating Cookies

What is the first thing that comes to mind when you discover that you are stuck in the house for the day?  If you grew up the way I did, you probably think of heading to the kitchen to break out the flour, butter, and sugar to get busy baking cookies.  At the very least, you consider breaking out the hot cocoa mix and marshmallows to warm up from the inside out while you cue your favorite movie or mini-series on Netflix.  Sugar, warm drinks, and movies can definitely entertain you and make the time inside fly by AND make it that much harder to fit into your holiday party clothes and do your push ups and pull ups the next time you hit the gym.  Seriously an additional 2 pounds of weight feels like 20 when it is time to push yourself up or pull yourself above an overhead bar (ask me how I know). So because I care that you can fit the clothes in your closet and rock your training sessions, I am sharing 25 ways to entertain yourself other than the old, ingrained, and anti-body transformation habits that you may have.  For the sake of transparency, I have to admit that the first thing I thought of doing this morning was baking cookies so I am not judging you if that was your first thought.  I am just giving you some alternatives for the second thought (and hopefully the one you will act upon).  Pick the ones that resonate and leave the ones that don’t.

1.       Scrapbook.
2.       Camp out with the family… INSIDE! (Tents, Fireplaces, and Stories)
3.       Finish a craft project.
4.       Plan a Girl’s Night Out (for after the storm of course).
5.       Research cool vacations spots for next year.
6.       Learn a new skill (hello YouTube).
7.       Try out a new healthy recipe.
8.       Call a friend.
9.       Read a book. (“Before Happiness” by Shawn Achor)
10.   Organize your dresser drawers.
11.   Do laundry.
12.   Balance your check book.
13.   File that stack of paper on the counter.
14.   Organize your music collection.
15.   Organize your digital photos.
16.   Organize the files on your computer.
17.   Go sledding down the street.
18.   Write out Christmas cards.
19.   Organize your closet.
20.   Clean out that “junk drawer”.
21.   Give yourself a manicure/pedicure.
22.   Deep condition your hair.
23.   Look at old photos.
24.   Watch old home movies.
25.   WORK OUT! (Try this one: Conditioning Workout With Concita)

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
Lisa M. did a GREAT job on her first time elevated leg box dips!

5:30 AM Highland Village Training Group
Maria, Kalpana & Daryle brought the thunder this morning. Way to come back ladies!!!

6:15 AM Coppell Training Group
Andrea B., way to persevere this morning! Your determination is paying off!!!

9:30 AM Coppell Training Group
FCOD Tiffany F. had AWESOME first time elevated leg dips.

Coppell Personal Training Rock Stars!!!

Monday, December 2nd
6:30 PM Coppell Training Group
Susan, Jennifer K., Kista, Shawna, Amanda and Tameka! These ladies came back from Sweat and Stretch Week and the Holidays wanting to be eased back in... but once they started they kicked the door down!!! 

Coppell Personal Training Rock Stars!!!

5:20 AM Coppell Training Group
Woohoo these girls rocked it out!!! Fit Clubber of the day was Pamela!!! She rocked her push-ups and her TRX rows

6:15 AM Coppell Training Group
Miss Andrea did level three plank jacks and made my day!!! I was sooooo proud!!!!!

9:30 AM Coppell Training Group
FCODs Andrea A., Tiffany F., Christi, Bernice and Kim dug deep and returned ready to go from not only Stretch and Sweat Week but also from the Holiday!