Wednesday, October 29, 2014

New Classes in November!

November is the beginning of many days of feasting. Fight back that food with an extra workout or two. See the calendar below to catch me coaching at Orangetheory, Cypress Waters or Granite.

Classes held at Cypress Waters will now be $5 per class, and you can pick up your fitness class punch pass, paying for all four classes this month ahead of time if you prefer, on the first day of class, Nov. 4.

Note that Cypress Waters' classes are labeled "Butts & Guts Boot Camp," but the class format will be TBD according to the participant demand. Potential classes may be Yoga with a Twist and/or Kickboxing. 


Wednesday, October 15, 2014

Rest for the Weary (My Week of Vacation)

The digital "dings" and cyber "swooshes" have resumed on both my cell phone and iPad. My vacation must be over. But, it's not all pouts and tears, because I can honestly say I'm ready to be home. 


In the past, I've taken a day or two of rest after a competition or a photo shoot, but it's been more than two years since I've taken three or more consecutive days of rest. The last vacation we went on was skiing, and I didn't allow myself any breaks from a competition-prep diet, so I'm not counting that. 

It took me weeks to mentally prepare for all-inclusive buffets, swim-up bars and all-night discotecas. I wanted to be beside my husband every step of the way on vacation, not two steps ahead of him hitting the gym before he wakes up - like I usually do. 


And I was! I totally slept in, just about every day. I ordered piƱa coladas and room service. I ate some crap... Like fried, greasy crap. I ate lean protein and vegetables the majority of the time, just because the food variety was crazy-good, and I could still eat clean, delicious meals. But, that didn't mean I had to play it safe for everything. 

I feel like by day 4, my mind had finally relaxed. Up till then, I was analyzing every reflection of myself in the mirror, comparing myself with every Latino beauty queen strutting the sand and tallying every mimosa or French fry that touched my lips. I think it took four days of purposeful indulgence and relaxation for me to run low on the negative energy that had consumed my mind - the stuff way in the back that I cover up with task lists, jobs to work and goals to meet.

Despite all of my progress, both physical and spiritual, I found out I still struggle with low self-confidence.

When I first started shows and bodybuilding, I made the typical muscular gains and then got "shredded," and I felt pretty good about myself - better than I'd felt in years! And I think part of me thought, "I did it. I've overcome the battle of a poor self-image." 


Now, I'm sure that the battle never ends. The Lord's presence in me just gets stronger, and the devil's just gets weaker.

I would totally recommend taking a week-long hiatus to anyone in the fitness industry who struggles with overtraining, anxiety or deeply-rooted perfectionism. It took me a long time to truly detach, and I think somewhere like an all-inclusive resort in Mexico is a fabulous way to do it. You don't have price tickets to talk you out of purchasing a drink or meal, and you've paid for everything up front, so you feel like you need to get your money's worth. 

We traveled to the Hard Rock Cancun, which was freaking awesome. They treated everyone like rock stars. We got our nails "did," we got a mud massage, we got a private jacuzzi, and we got access to unlimited drinks, bars, clubs, restaurants, beaches, and pools. We also got access to a stellar gym, sauna and steam room, in which we trained three days, but only for about 30 minutes each time (I promise). 


I'll definitely miss Cancun, but it's truly a pleasure to be coming home now (I'm writing this on the plane). My hope is to approach every class, session, workout, meal and encounter with others with a renewed mind, one that says, "You truly are a rock star."

If you or someone you know struggles with negative self-talk or wants to make the steps necessary to get healthier, click on the tabs above for more information about my services or the gyms where I coach. If you have questions, don't hesitate to email me. Thanks!

Sunday, September 28, 2014

October Class Schedule with Team A.M.Fit

Catch me if you can in October! There are lots of opportunities to join Team A.M.Fit this month, whether it's at Orangetheory Fitness in Coppell, Granite Park in Plano or Cypress Waters in Dallas. More information on my schedule and classes can be seen on the calendar below or from inquiries sent to me via email.

Please review the calendar below to view October classes before emailing me. I look forward to seeing new faces in class this month!


Getting a Grip on Grace

One of the most common complaints I hear from clients is the weakness of their wrists when they start lifting weights. 

"Hold on, I need to rest my wrist for a sec," they say. "My grip keeps giving out."


I know this feeling all too well. I encourage them to try to hold it for one more rep, often watching them end the set with a flick of the dumbbells and a gasp of air as they drop the weights on the floor. One of the hurdles to making progress in the gym is strengthening your grip on the dumbbells, so that you strengthen the muscle group(s) you're training.

I'll often give an empathetic nod to my clients like "Ya, I know what it feels like to have your grip give out before your legs do during lunges ..." or some other exercise like that. So, what do you do?

I can't help but relate this weak grip we have on dumbbells to the grip we have on understanding God's grace for us as his children. If we only knew how strong we could be if we relied on his capabilities instead of our own. His power is limitless, and his mercies renew every day. The grace he so freely offers us is truly amazing.

Why do I feel the need to have to plan every little thing and complete every little mundane task on my to-do list in order to feel accomplished? Why do I still struggle with relying on my own power and strength to try to complete my God-ordained calling?

In Pastor Morris' Amazing Grace series, he describes grace as the unmerited, undeserved, unearned gift from God. No matter how hard we work in this life, we will never do anything good enough to receive his grace. If we ever attained anything at the level of "good enough," then his grace wouldn't be so amazing.

I feel like most of us know how good God is, but we just need to be reminded of the grace he shows us in the little moments of life that we tend to think, "It's okay, God. I got this one," — as if God needs our help.

I may be able to work on my strength training and lift a heavy dumbbell every now and then, but I can't carry this burden called life. That's why I have to wake up every day and lay all my anxieties down at the foot of the cross. It's a humbling process, let me tell you — especially for those of us who tend to be performance-driven.

My hope is that my journey inspires just one person to change their mind about Jesus and the price he paid to bring us to a place where we can receive God's grace. Even if it's someone just watching me post scrumptious food porn on Instagram or 20-minute workouts on Youtube. Whatever vessel God uses is good enough for me.

If you or someone you know struggles with receiving grace in the area of health or fitness, don't hesitate to email me or check out the list of services I provide. Don't forget about my latest online health plan, the Fearless and Fit program. I appreciate every like, share, pin and tweet. Blessings!




Thursday, September 4, 2014

New Schedule for September

Now, there are even more classes for you to attend at locations like Orangetheory Fitness, Granite Park and the Neighborhood of Cypress Waters. Some are free and some require a reservation. See which ones you can attend by clicking my schedule below.



Check out the new additions to Sundays at the Neighborhood of Cypress Waters. These classes are free for this month, and are on a trial basis, so if you're eager for a free, fun workout, come join us by the pool deck. Bring a friend and put in a good work, so we can continue the classes here.

For more information about Team A.M.Fit and other services, please click on the tabs at the top of the website and/or email me with your questions. Thanks!

Monday, August 11, 2014

Girls Who Lift

We've all seen the cute tanks sporting the gym lingo like "Strong is the New Skinny," or "I <3 Squats," or maybe even, "Bench, please" (I have that one.). Whether it's on Facebook or Instagram, squat-worthy booties are gracing the screens, promoting weight lifting for women. Obviously, it's totally hip for girls to lift weights now.

Two of my clients are now best friends after working out together.
Part of me truly loves the extra attention gymrats like me have been getting lately. Everyone wants to know how to get healthier, and how to get stronger. Women, especially, are getting sick of spending hours on the elliptical every day and are picking up a pair of dumbbells instead. It makes my heart happy.

But, the other part of me is a little soured on the fact that every time I meet with a new client, my thoughts about girl-on-girl conflict are confirmed. It's worse than it's ever been.

So many of my clients have shared with me that the minute they start to change habits that have to do with their personal fitness and nutrition, they start receiving criticism from some wannabe, misunderstood, turn-up-my-nose, Negative Nancy at work or school or next door.

"So, why are you eating that again? Do you think you're fat? Wait, what is that you're eating?"

The rebellious part of my flesh that sticks up for the underdog wants to tell those Nancies to back off and mind their own business. Thank God I have Jesus!

But really, why do we girls have to cut each other down so easily? Myself included, why is it that our womanly-human nature defaults to "OMG, Becky, look at her butt. It is so big"?

This girl is a perfect example of someone who has transformed her life despite criticism.
Girls who lift each other up are the only successful ones in the gym. Those are the girls who not only lift weights, but they also lift people up by going out of their way to encourage others, especially those who don't deserve it.

In Ephesians 4:31-32, Paul says to "put aside all bitterness, losing your temper, anger, shouting, and slander, along with every other evil. Be kind, compassionate, and forgiving to each other, in the same way God forgave you in Christ."

Ladies, let's shut our mouths unless we have something nice to say. Let's use our mouths to speak life into one another. Let's face it. As much as I try, I will never look like, speak like, move like, dance like, eat like, workout like, anyone else but ME. We are not in competition with each other. We are our own competition, and all we can do is better ourselves. It's just a lot easier when we're all on the same team, helping a sister out, instead of trying to stealthily trip each other along the way.

If you or someone you know is a victim of "Girls Who Don't Lift" and want to join the "Girls Who Lift" club, holla at ya girl. Team A.M.Fit is an avid supporter of "Girls Who Lift," and we do things together. For more information about my services, please don't hesitate to email me or find more information on my Facebook page or Instagram

Tuesday, August 5, 2014

Nutrition 101 and Go-Pro Balls

Last Saturday, I had the privilege of teaching two nutrition clinics to members of Orangetheory Fitness Coppell. While I learned that half an hour was not near enough time to talk about all the facets of healthy eating and properly fueling your body, I did get to share some valuable information with people who are genuinely interested in creating healthy habits.

One of my long-time clients and dear friends came with me and shared her testimony on how intuitive eating and whole foods have changed her body and life. I also spent some time in "show and tell" mode with several of my favorite food items from home.





I have to say that the best part was getting to share a delicious and easy-to-make treat with members. My Go-Pro Balls are a simple way to consume enough protein before and after workouts, and are especially good for people who need a quick snack in between point A and point B.


I made these particular balls two different ways, one recipe has more fiber and carbs, while the other has slightly more fat but more protein. One is pumpkin peanut butter and one is chocolate peanut butter. Both are freaking delicious!

Each ball has less than 30 calories, but if I was to make them just for myself, I'd make them a little bigger so that you'd only need to eat one and not want to eat 14.

Go-Pro Balls

Ingredients:

  • 4 scoops protein powder
  • 3 cups oats (dry)
  • 1/2 cup peanut butter (or 4 tbsp powdered peanut butter + 1/2 cup water)
  • 1/2 can pure pumpkin
  • 2-3 tbsp honey (optional)
  • stevia to taste (optional)
  • Sprinkle of sugar-free chocolate chips (optional)


Directions:

  1. Mix all ingredients in a large bowl until the batter becomes sticky. 
  2. Roll into 1-inch balls and line on tray to refrigerate for 1 hour. 
  3. (Makes 36-48 balls)

Friday, August 1, 2014

New Schedule for August

We're into the last days of summer, which makes me very sad! Those old folks weren't lying when they said life gets faster the older you get. ... And that's why we work out ... so we can feel good even when we're old!

That being said, I hope you can catch me in one of my classes. Check out my schedule below, and let me know if you're interested in scheduling a free consultation for nutrition or fitness. Remember, you can find a list of my services on the tabs above.


Tuesday, June 17, 2014

Base, Push, All Out!

"Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us (Hebrews 12:1)."

At Orangetheory Fitness, we coach students in a wide range of fitness levels. One thing that stays the same no matter if you're a walker, jogger or runner is that each student moves among three different paces on the treadmill: base, push and all out.

While each person's base pace may be different, the move to the next level follows the same parameters. In unison, each member takes the plunge from their comfort zone and each does so with the same dreadful gasp, hoping they may whip their legs back and forth quick enough to keep the tread underneath their feet.

No matter if it's your first OTF workout or your 100th, you won't be able to get a good grasp on how you did in the workout if you don't commit to a base pace and stay there throughout the 60 minutes.
After suffering through several OTF workouts and coaching them, I've concluded that this entire concept correlates with our spiritual walk. We must be on beat with the Holy Spirit and set our pace to His pace in order to see any progress over time.
If you haven't had your own Orangetheory experience, the following OTF principles may help you understand the correlation.

On the treadmill, everyone chooses whether they will walk on an incline (PW), jog (J) or run (R). From there, we coach you through three paces:

1. Base: The lowest speed/incline level that you set for yourself — something you can maintain for about 20-30 minutes. You should be at about 71-83 percent of your max heart rate (75% effort).

2. Push: About 1-2 mph faster than your base pace (J/R) or 4-9 percent incline (PW). This pace feels uncomfortable. You should be at about 80-91 percent of your max heart rate (85-90% effort).

3. All Out: At least 2 mph faster than your base pace (J/R) or 10-15 percent incline (PW). This feels like hell. You should be death-glaring your coach and visualizing scraping their eyeballs out. Oh, maybe that's just me ... Excuse me (100% effort).
"You shall walk in all the way that the Lord your God has commanded you, that you may live, and that it may go well with you, and that you may live long in the land that you shall possess (Deuteronomy 5:33)."
The Lord calls us to invite His Spirit to walk with us every day. We have to choose to be on his level and strive to imitate Christ by demonstrating the fruits of the Spirit. We have to choose our pace in life, and if we choose God's pace, he guarantees blessing.
"For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them (Ephesians 2:10)."
When I get on that treadmill, I fight the urge to decrease my pace and constantly challenge myself to bump it up a little more each time. I'm inspired not only by a desire to improve my physical fitness and physique, but also because I believe there's a peace and joy that develops after suffering. It's more than just a relief that it's over, but it's an awareness that because I am free in Christ, I can be joyful in all circumstances.

So, next time you're on the treadmill next to me and I'm screaming or glaring or fatiguing, remind me to "Bump it up," and I'll do the same for you!

To book your free first class at Orangetheory Fitness Coppell, call 214-300-9983. Tell them you're a part of Team A.M.Fit and they will let you know when I'm teaching. For more information on A.M.Fit services, browse the tabs above or email me your inquiry. 

Sunday, June 15, 2014

'Fearless and Fit' Program Now Available!

It's nearly Independence Day, and I feel like summer just started. Nevertheless, you still have time to hit the pool and steal some sun for a few more months. Actually, this time of year is my favorite time ever because the days linger on until 8 or 9 p.m. I love it!


If you're one of those grumpy people who dread summers because of the relentless heat, I don't know what to tell you. We're in Texas! But if you dread summer because you're insecure about getting in a bathing suit, I have good news. I can help you!!

The "Fearless and Fit" Program is a lifestyle-oriented plan to inspire you to overcome your insecurities and change the way you think about fitness and food. If you can change your mind, you can change your actions, which in turn, helps you establish healthier habits that will keep you looking just as fit on the outside as you feel on the inside.

What does it include?

>> Daily Meals with a flexible eating plan and grocery list
>> 20 Recipes for dinner, sides, shakes and even dessert
>> 6 Workouts with a glossary of exercises
>> List of Recommended Supplements and HealthKick Discount*
>> Fearless and Fit tank top**

How do I purchase it?

1. Copy the text below and paste it into an email with your name and shipping address in the subject line. Mail it to me now!
I would like to purchase the "Fearless and Fit" program and I agree to pay $50 in exchange for the digital document. I also agree that I will choose to see myself as a pretty princess who deserves to be taken care of, treated right and desired. I believe that I can and I will reach my goals to live fearlessly and get fit from the inside out.

2. Wait for me to send you the digital document and an invoice for $50 to be charged via PayPal***

*Discount applied to purchases made at HealthKick Nutrition in Coppell, and limited to supplements recommended on Team A.M.Fit.
**Tanks and sizes limited to availablitiy; first come, first serve.
***If you are in the DFW area, you may give me a check or cash or discuss other options with me individually.

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