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.

Tuesday, June 3, 2014

Book Your Party with A.M.Fit!

Many of you have experienced the flirty and fun workout we call "Cardio Dance Party." Now you can totally take it to the next level by inviting all your friends and showing them what it's all about.



Whether it's for a birthday, bachelorette, wedding, graduation or just a girls' party, you won't find another way to combine a kick-butt workout with a ton of entertainment. Cardio Dance Party is a 1-hour workout featuring a series of popular songs with simple yet athletic dance moves to get your butt bumpin and your heart pumpin'!

Choose from the following classes:

  • Cardio Dance Party
  • Kickboxing
  • Pilates
  • Yoga

No matter which class you choose, booking a private party is a unique idea to surprise a friend, daughter or sister, in order to make their day extra-special.

Other services offered for private parties include:

  • Nutrition education
  • Cooking demonstration
  • Healthy Refreshments (custom to your desires)
  • Props/Theme Attire
  • Photography

If you or someone you know struggles with getting fit from the inside out, consider contacting me for fitness/nutrition consulting. If you're in the DFW area, stop by one of my classes at Cypress WatersRob's FitnessGranite Park or Orangetheory. If you're a girl, and you like to have fun, consider booking your next party with me. These and other services are provided by Amber Michelle Fit, LLC.

Sunday, June 1, 2014

3 Mistakes Made in the Weight Room

1. You're Lifting Too Light.

Where's your purse? Seriously. Go find it. Pick it up and guess how heavy it is. My guess is that it's probably close to 10-12 pounds. And you carry around that sucker everywhere you go and maintain the physique you currently have.

If you want to change your physique, you're going to have to lift something heavier than your purse.

2. You're Lifting Too Slow.

If you can barely make it through one set without stopping to rest, then you're probably not keeping your heart rate high enough for an extended period of time. This is the only way you can maintain your fat burning metabolism post-workout. You must keep your heart rate high enough so that you stay at about 75 percent of your maximum heart rate (220 - your age) for 25-35 minutes and about 15 minutes worth of pushing it to the next level at 85-90 percent of your maximum heart rate.

Don't stop. When you feel like an idiot running from one machine to the next, you're doing it right. When people think you're crazy, you're doing it right.

3. You're Not Lifting Free Weights.

Free weights engage your core a little more than machines. For instance, let's look at the difference between the squat rack and the Smith machine. One has a free bar with plates that go on either end. You and only you (maybe you're friend Sue) are the only stabilizers underneath that weight. It's up to your body and balance to shift the weight down and up. The Smith machine is for kids.

Well, maybe that's a little harsh. The Smith machine just takes away the core stabilization technique required in order to lift the weights without the help of the pulley.

Using dumbbells forces you to use your core with no help from a machine. Plus, free weights are usually a little more true to the number on the side. A 30-pound dumbbell is usually more accurate than 30 pounds on the cables.


*4. You're Not Lifting at All.

This point is obviously a bonus point ... And it's one that probably doesn't apply to you if you're still reading this. However, if you're reading this and you have no idea what I'm referring to in points 1-3, you may need to keep reading.

The importance of weight training is crucial to building a better body from the inside out. Yes, I'm a huge advocate of cardio and lots of it. But what I can honestly say, is that it wasn't until I started lifting weights heavy and focusing on strength, that I noticed my body finally transform into a shape I liked.

Lifting weights and putting your muscular endurance and strength under pressure can actually re-shape your body. Turn your ghetto booty into a blue-jean-poppin' bubble. Tone your arms and shoulders to establish an upper body frame, which in turn makes your waist look smaller. If you are curveless - like me - you will appreciate this new shaping repercussion more than you know!

If you or someone you know struggles with getting fit from the inside out, consider contacting me for fitness/nutrition consulting. If you're in the DFW area, stop by one of my classes at Cypress WatersRob's FitnessGranite Park or Orangetheory. If you're a girl, and you like to have fun, consider booking your next party with me. These and other services are provided by Amber Michelle Fit, LLC.
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