Highland Village AM - Boot Camper of The Day

Tuesday, January 1oth

Boot Camper of The Day congratulations by a unanimous vote goes to Jaime Fechter!!!

Jaime for tearing through the workout this morning using 20lb weights!!!!Shout outs also to Sheryl for adding weights to her level 3 step-ups, and Rochelle for advancing to plank-ups on her toes!

Highland Village PM - Boot Camper of The Day

Tuesday, January 10th

Boot Camper of The Day congratulations to Mary Boyce & Shelley Pierson!! Both of you worked really hard on a tough workout. Way to dig in and focus mentally even on a hard day. That is what makes you champions. Good work!

Coppell AM Boot Camp 2 -Boot Camper of The Day

Monday, January 9th

Boot Camper of the Day Congratulations to Shannon Fischer!!

You really embraced the burn today. Congrats on your bump up. You and those 10 pound weights are a match. Keep pushing yourself. You are just seeing a glimpse of what you can accomplish with your determination. Congrats!

Coppell AM Boot Camp 1- Boot Camper of The Day

Monday, January 9th

Congratulations to Boot Camper of The Day Amanda Ortega!!

Amanda's focus and determination today was amazing!! Congrats on finishing your first week strong and then opening up the new week with such an impressive performance. Good job!

How to Fit Foam Rolling in Your Life

5 Easy Ways to Sneak in Foam Rolling & Stretching

Foam rolling and stretching have numerous benefits yet so many people struggle to fit them into their daily schedules. Here are 5 optimal times of day to take a foam rolling break. I bet you have many of these opportunities happen every day.

Opportunity #1: While watching TV or reading.

Leave a foam roller or tennis ball in the room where you most often watch TV or read. Do foam rolling exercises for 5-10 minutes during your favorite show. If you are a reader, get book clips to keep the book open to your page and do the face down foam rolling exercises while you read.

Opportunity #2: While cooking.

Instead of snacking or sipping on food and beverages that don’t support your body transformation goal while you cook, foam roll or stretch. You can foam roll while your meat is cooking on the indoor grill, your rice is in the rice cooker or your yams are in the oven. If you are waiting for a pot of water to boil or for your coffee to brew, do some standing stretches instead.

Opportunity #3: When a craving for unsupportive food hits.

When you are craving that sugary or fatty item so badly that you want to cry, grab your foam roller, move to a room far from the kitchen, and put in 10-15 minutes of foam rolling. By the time you are done, you will feel more limber and relaxed and your craving will be gone.

Opportunity #4: When you are stressed or upset.

When stressful things happen, take a foam rolling break. You will give yourself time to calm down before you eat, say or do something you would regret later.

Opportunity #5: While waiting on the phone.

When you find yourself “holding for the next available representative”, grab your foam roller and get to work. You will be much less irritated while holding and much less likely to snack on extra food while you wait as your hands and body will be busy.

If you are doing high intensity boot camp style workouts 2-3 times per week, you should look for these opportunities 1-2 times each day to accumulate 5-10 minutes of foam rolling daily. If you are training 4-5 times per week, you want to accumulate 10-15 minutes of foam rolling daily. If you are training six time per week, you want to accumulate 15-20 minutes of foam rolling daily.

Now that you are armed with these top five foam rolling and stretching opportunities, be prepared. Make sure you have a foam roller and a few tennis balls in your house as well as a tennis ball at your desk. The next time one of these opportunities arises, take advantage. Now there are no more excuses to miss your daily foam rolling and stretching. Which opportunity is your favorite? Did I miss any? When is your favorite time to get in your foam rolling and stretching?

Coppell AM Boot Camp 2 - Boot Camper of The Day

Friday, January 6th

Congratulations to Eva Hassel as Boot Camper of The Day!!!

Eva way to rock a really tough Friday workout. Way to stick in there and finish strong on the second round.

Coppell AM Boot Camp 1 - Boot Camper of The Day

Friday, January 6th

Boot Camper of the Day Congratulations to Audra Reid!!!

Awesome work on a tough Friday workout. You really got into the metabolic boosters and killed those high knee drills. Nice work!

Highland Village PM - Boot Camper Of The Day

Friday, January 6th

Congratulations to Boot Camper of the Day Aleya McGill!! Way to go on an intense workout. Your burpees looked great. Keep up the good work.

Highland Village AM- Boot Camper Of The Day

Thursday, January 5th

Congratulations and special shout outs to:

• Jaime Fechter for using her 15 lb dumbells on everything.
• Sheryl Dorsey for her intensity on pushups.
• Sheila Mahoney for some awesome reverse flies and rows.
• Rochelle Jefferson for killing it again her first week back!
  

Workout Nutrition - A Quick Review

If you are confused about what to eat and when to eat to maximize your workout performance without compromising your goal of improving your body composition (getting tight and lean), take a glance at our workout nutrition review and then apply these principles to your meal plan on workout days.

Pre-Workout Nutrition

Goal: To fuel your body for exercise and promote optimal performance by providing a steady stream of energy to your muscles and mind.

Timing: Eat within an hour before your workout. If your meal feels heavy in your stomach during the workout, consider a liquid nutrition option (protein shake or yogurt), reduction in the amount of fat in your pre-workout meal, or an increase in the time between your meal and the start of your workout.

Nutrients Needed:

Protein for muscle support and slow released energy.

Medium Digestion Carbohydrates for both immediate and sustained energy.

Fat (optional small amount) for sustained energy for longer workouts.

Simple Solutions:

Concita's Pre-Workout Pudding

1/2 cup fat-free, plain Greek yogurt

1 scoop Prograde Vanilla Protein

1/2 cup unsweetened apple sauce

Cinnamon & Nutmeg to taste

Mix all ingredients together and enjoy.

Yogurt Parfait

1 cup fat-free, plain Greek yogurt

1 cup mixed berries

1T crushed nuts

Alternate layers of yogurt, berries, and nuts in a glass or container and enjoy.

Post-Workout Nutrition

Goal: To replace lost glycogen (stored sugar) burned from the high intensity workout and speed and enhance recovery.

Timing: You can begin to consume your post-workout meal as early as during your workout (for protein shakes) to as late as 45 minutes post-workout. If you feel that you are experiencing a decrease in energy during your workout, consider sipping on your recovery shake during the workout.

Nutrients Needed:

Protein (half portion) to support muscle repair.

Fast Digesting Carbohydrates (full portion) to replace lost muscle glycogen and enhance recovery.

Fat intake at this time should be as little as possible to prevent slowing down the digestion of the protein and fast digesting carbohydrates.

Simple Solutions:

Prograde Workout Drink

Simply add water or almond milk, mix and enjoy.

Post Workout Dreamsicle

2T Orange Gatorade Drink Mix (regular version- not low sugar)

1 scoop Prograde Vanilla Protein

1 cup Almond Milk

Mix all ingredients together and enjoy! Add ice and blend for a colder, frothy version of the drink.

Get Prograde Protein Powder and Workout Drink at http://greatshapefitclub.getprograde.com.

How to Succeed at Living the Fitness Lifestyle

How to Succeed at Living the Fitness Lifestyle - Preventing Lifestyle Abandonment

How many times have you heard or even said, "The only way to succeed at transforming my body is to make it a lifestyle." Deep down inside, we all know that the quick fixes either won't work or will backfire just as quickly as they seemed to fix our problem. We know that we need to make lifestyle changes but many of us are stuck in a frustrating cycle of beginning, stopping, and beginning again when it comes to actually living the Fitness Lifestyle. Yet some of us succeed at living the Fitness Lifestyle...for life. Are some of us bound to stay out of shape and unhappy with our perceived inability to follow through? Are some of us just "the lucky ones" who have some advantage that makes the lifestyle more natural or somehow easier for us to live? The answer to both of these questions is NO.

Living the Fitness Lifestyle is simply a process of developing and refining effective responses to those emotions or situations that threaten our continuance on our lifelong fitness journey. Anyone who is willing to change how they view themselves and the process of developing effective responses can succeed at living the Fitness Lifestyle. So dedicate yourself to monitoring and refining your responses and watch how quickly you become one of the "lucky ones" who is happily living the Fitness Lifestyle and inspiring those around you to do the same.

“Your success at living the Fitness Lifestyle (which of course will lead to body transformation) is solely dependent on your continued acquisition and refinement of effective responses rather than your willpower, existing advantages or disadvantages, or resources.”

How does the above statement free you from guilt, worry or frustration?

How does the above statement call you to a place of personal responsibility?

Leave your comments below.

C

Highland Village PM - Boot Camper of The Day

Tuesday, January 3rd

Boot Camper Of The Day goes to Tanya Beach for doing star jumps during the finisher!!!

Shout outs also to Tina Johnson for giving star jumps an awesome try and Aleya McGill for using 15's on sumo deadlift, curl and press.

Highland Village AM -Boot Camper of The Day

Tuesday, January 3rd

Congratulations to Boot Camper of The Day Dawn Leath. Dawn gave great effort on her workout. Every single rep was focused. Way to go!

Coppell AM Boot Camp 2 - Boot Camper of the Day

Monday, January 2nd

Congratulations to Boot Camper of the Day Jennifer Killam!!!

Jennifer exercised her mental muscle as much as her physical muscle today. She got through a tough first day workout with great focus and intensity. Way to go Jen!

Coppell AM Boot Camp 1 - Boot Camper of the Day

Monday, January 2nd

Boot Camper of the Day Congratulations to Joni Johnson!! She had perfect form and great intensity.