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.

Highland Village AM Boot Camper of the Day

Thursday, October 28th

Congrats Karen Roberts - I can't resist shining the light on her for working with those 12lb weights on nearly everything!!! The proofs in the pudding...she looks awesome. She also rocked the one arm, one leg front pillar hold.

Also, want to give a shout out to Daryle Currie for her recent upgrade to 10lb weights. She was working hard with them again this morning.

Coppell Boot Camper of the Day

Wednesday, October 27th

Congrats Michelle Traw!

Despite being a veteran boot camper, Michelle pushed her and intensity and focused. No going through the motions for her! Good job Michelle!

Highland Village AM Boot Camper of the Day

Nice job Daryle Currie! You came back after being sick all last week and rocked some tuck jumps!

Also I want to give a shout out to Leslie Bedford and Stacey Tullos, you would never know they're rookies. Awesome form and intensity. Way to go ladies.

Highland Village PM Boot Campers of the Day

Monday, October 25th

Congrats Kelli Podeyn & Jenn Garross!

Both ladies challenged themselves to step up their intensity and hung in there even when the going got really rough. Way to push the envelope. Getting out of your comfort zone is the key to amazing results. Nice job!

Coppell Boot Camper of the Day

Monday, October 25th

Congrats Prathyusha Sylvada!

Recovering from pneumonia and you pushed through your workout, only stopping twice to catch your breath. Good job!

Fat Loss Won...in the Mind

Winning the Battle of Fat Loss in the Battlefield of Your Mind

As you exercise your muscles with rigorous weight training and your heart and lungs with intense cardio intervals, don’t forget to train the muscle that holds the key to your success at achieving your fitness goals – your mind. What you think, believe, and visualize will affect your actions and therefore your outcomes.

Controlling your daily thoughts can fast track your results better than anything else. This week’s mindset challenge: uncover your personal motivation. Why do you want to accomplish your fitness goal? WHY? Knowing the true reason why you are doing what you are doing is the first step in overcoming temptation and inconsistency. Ask yourself why your goal is important. You will know when you have found your true reason because the answer will be emotionally charged and/or something you are passionate about. No emotion or passion in the answer? Then that is not the true answer. Keep digging until you find it. Then think about it daily. Why not make your “why” your password on some of your online accounts. This way you are sure to remind yourself of your reason multiple times a day. How’s that for motivation?

I'll end with a paraphrased quote from Zig Ziglar. People often say that motivation doesn't last but neither does bathing. That's why we do it daily. Motivate yourself daily by reflecting daily on your why and never lose motivation again.

Coppell Boot Campers of the Day

Friday, October 22nd

Way to go Nikkia Maxwell & Anna Maria Mirbahaeddin! These newbies made 3/3 workouts in their very first week and gave unparalleled effort in today's workout.

Way to go!

Highland Village PM Boot Camper of the Day

Thursday, October 21st

Congrats Norma Hinojosa! You had off the charts intensity & focus! The work out was kicking your behind but you were kicking right back!

Excellent job!

Highland Village AM Boot Camper of the Day

Thursday, October 21st

Way to go Jaime Fechter and Chandra Linquist for your incredible side pillar adduction holds!

Also, wanted to shout out Leslie Bedford and Stacey Tullos for coming back and pushing hard through the soreness Tuesday caused.

Great job ladies!