February Specials

 

We’ve got some great specials going on this month! The ever popular 21 Day Fix/Extreme Kickstart AND the the dance craze taking over the workout scene – CiZE!

21 Day Fix® and Shakeology® Challenge Pack  

What is 21 Day Fix:

  • 21 day program that features portion control, clean eating, and extreme workouts
  • Containers take all the guesswork out of how much you should eat
  • 30 minute workouts are extreme! They use a combination of steady state aerobics, resistance training, and explosive power moves that target every muscle in the body

Plus, for a limited time only, customers will also get a 21 Day Fix Insulated Tote Bag.

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Buy your 21 Day Fix® and Shakeology® Challenge Pack <<Here>>

21 Day Fix Extreme® and Shakeology Challenge Pack

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What’s the difference between 21 Day Fix and EXTREME?

  • 21DF is designed for people who have limited nutritional knowledge and are most often than not, fitness beginners who are looking to lose weight
  • EXTREME is a graduate program meant for people who are more confident with nutrition, have experience working out, and are looking to amp up their results

21 Day Fix Extreme® and Shakeology Challenge Pack<<Buy Here>>

21 Day Fix Kickstart  Challenge Pack 

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Who needs 21 Day Fix:

  • Men and women who impatient to get serious results
  • People who don’t want to make long term commitments or have tried and failed at longer, more complicated diet plans.
  • Are serious with a “no BS” attitude toward workouts and nutrition
  • Who don’t have much weight to lose but want to get shredded and have defined abs

21 Day Fix Kickstart Pack <<Buy Here>>

CiZE Challenge Pack 

Alright, so do you love dancing?? Or are you like me and have zero skills?

Or are you the type who hates to workout in a group or with weights/machines?

Do you want working out to be enjoyable and FUN but still know that you’re burning calories?

You, my friend, need a little CIZE in your life!

So now, I ask you – would you rather dance than workout? Turn your next dance party into a workout with the latest fitness craze from celebrity trainer Shaun T!

If you’re ready, claim your challenge pack here and dance your way into a healthier life!

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Let Me Upgrade You

As I become a more serious triathlete, I needed to upgrade from a road bike to a tri bike. Tri bikes are typically lighter and built more for the rider being in aero position. Road bikes are built for a more upright ride, using all of your leg to pedal, but can be converted to ride in aero.

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So after a good year of riding on my beautiful Big Blue, I set my sights on a tri bike. I am now a proud member of the Quintana Roo Family with the purchase of my 2015 Dulce! Don’t worry though, my Big Blue went to a great home and I will get to visit with her from time to time while I’m training with Angela for her first sprint tri! Yes, I don’t need to be a collector of bikes for road races, I sold it to Angela and I must say – they make a great looking pair!

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Saturday The fabulous folks at Gulf Coast Cycle and Tri had me come in for my bike fitting. I knew bike fitting was important, but Patrick did a great job explaining the why behind everything we were doing.

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We had me ride for about 5 minutes to get comfortable on the bike, after that it was time for adjustments!

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First off was measuring the angle of my knee while seated, there’s a certain degree you want the knee to make while your leg is extended down.

 

You also want to line up your shoulder and toe a bit, this way you’re engaging more of your quads as opposed to using your entire leg to pedal.

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After we made some adjustments to the saddle, then I got to hunker down into aero position to do some fun 12576287_10204159525986896_874947553_nmeasurements with angles. There’s so many things that Patrick was looking at –
angle of my body to my shoulder, my elbow angle, – everything! I forgot the exact numbers we wanted, but we got me into 99 degrees and he said that was great!

After we got the angles adjusted, all that was left was to adjust my aerobars to a place where I could comfortably switch gears – down with my thumb and up with about 2 fingers – not my entire hand.

That was all for this fitting. We did talk about my post height, I have some spacers in there to make my front post pretty high. Once I get comfortable at that position, we’ll start taking a spacer out at a time to get me lowered into a more aero position. It’s the typical triathlete riding position of ass in the air. As you can see, I’m nowhere near there yet. But give me about a year 😉

 

IF you live in Pensacola, come see the guys at Gulf Coast Cycle & Tri! Patrick, Brian, all the guys are great! They’re super knowledgeable and willing to work with you. They also help you understand the process and the reasoning to what the are doing in regard to a fitting. They also have all the swim gear you need!

On Saturday’s there are group rides – sometimes they become trainer rides when it’s super cold out. You can check them out on Facebook as well – GCCT to find out more details on their Saturday rides. Tell them I sent ya! And while you’re there, say hello to Humphrey – He’s the shop cat 😉

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2016 Race Schedule

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1/31/2016

Big Beach Half Marathon

Gulf Shores, Alabama

 

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2/13/16

Double Bridge 15K

Pensacola, Florida

2/20/16

Frosted Fanny Duathlon

Bay St. Louis, Mississippi

 

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3/12/16

BattleFrog Extreme

Tampa, Florida

3/19/16

Azalea Trail Run 10K

Mobile, Alabama

3/26/16

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New Orleans, Louisiana

 

APRIL

4/9/2016

Traditions Triathlon

Biloxi, MS

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Tough Mudder

Milton, FL

 

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6/4/16

Grandman Triathlon

Fairhope, AL

 

JULY

7/9/16

In Hot Pursuit Duathlon

Bay St. Louis, MS

7/23/16

Portofino Triathlon

Pensacola Beach, FL

 

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9/10/16

Alabama Coastal

Gulf Shores, AL

9/25/16

Augusta Half Ironman 70.3

Augusta, GA

 

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10/2/16

RyanMan 70.3

Brandon, MS

 

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12/3/16

St Jude 1/2 Marathon

Memphis, TN

Hammer & Chisel – week 4 part 1

So I bet you came to this post looking for a week 4 review considering my week 4 was supposed to take place last week. Well, it didn’t. We attempted. We did Sunday and Monday and half of Tuesday. And then it pretty much fell off the wagon.

Life will grab you and jerk you around sometimes.

The weather changed. Work was stressful. My body felt like a ton of bricks and I was all around exhausted. I know my body. I know when to not push. I kept up my swimming though – 3 days a week. Pretty slow swimming, but swimming. Danny wasn’t feeling well either.

We listened to our bodies. We rested. We gained some weight.

IT HAPPENS!

Yep. I’m here to tell you it happens with coaches too. We attempted to make better food choices since we weren’t working out as much as we liked. I made some super healthy meatballs from the Fixate cookbook.

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But we still have some making up to do.

So we decided to redo week 4. It happens. Life happens. You REBOOT and you come back.

The end.

Shakeology Boost Bundles

Last few days to save 25% on Bundles!!

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Thanks to Shakeology Boosts, you now have the power to customize your shakes to your specific needs. Introducing 3 unique Boosts: Focused Energy Boost, Power Greens Boost, and Digestive Health Boost. And for a limited time only save 25% off the full retail price when bundling the Boosts together.

Bundles are available in:

  • Focused Energy/Power Greens
  • Focused Energy/Digestive Health
  • The Complete Bundle (all 3 Boosts)

Buy your bundles here!

Boost Bundles are only available until January 13th, 2016 so get them before they are gone. As a refresher, here is breakdown of what each Boost can do for you:

  • Focused Energy Boost energizes your day the healthy way. If you’re looking for an effective pick–me–up without compromising your health, then this boost is for you. Not only will you feel more energized, this amazing boost also supports mental clarity, alertness, and focus to help you be more productive.
  • Power Greens Boost fuels your body with a full serving of nutrient–dense vegetables and exotic greens. Contains veggies like kale and spinach that feed your body more of what it’s not getting from the average vegetable-challenged diet, and it tastes great too! Plus, it helps support the body’s acid/alkaline balance.
  • Digestive Health Boost is a quick and easy way to help support regularity and digestive health. Get over half of your daily recommended amount of fiber when you add this boost to Chocolate Shakeology. With a unique blend of 7 grams of both soluble AND insoluble fiber packed into every single scoop, this formula stands apart from typical fiber supplements that contain only soluble fiber. Plus, it helps improve irregularity, support digestive health, and helps keep you feeling fuller longer.

Shakeology Cafe Latte

What’s that? Do you say Shakeology is releasing a BRAND NEW flavor on JANUARY 11th?!

Sure did!

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What is Café Latte Shakeology?

Everyone’s heard of the coffee bean, but how many are aware that the red, fleshy fruit that surrounds it is actually a powerful superfood? Café Latte Shakeology now includes Whole Coffee Fruit, an incredible superfood, and has a rich, aromatic café latte flavor. By using the whole fruit, it lowers its carbon footprint while delivering the delightful refreshment found in a cafe cup of joe. It has all the exotic superfood ingredients necessary to deliver a daily dose of dense nutrition. Shakeology is nutrition simplified. It can help to increase healthy energy, reduce cravings, support weight loss, and improve digestion and regularity.

What does it taste like?

A robust and smooth café latte flavor that is light enough for coffee and non-coffee drinkers alike

What’s the Protein source?

Whey, sacha inchi, chia, flax, quinoa, & pea

How can it be purchased?

  • 30 Day serving bag
  • 24 individual serving packets
  • Barista Triple Combo Pack: 8 Chocolate, 8 Vanilla, & 8 Café Latte

How can I get my grubby little hands on it?!

If you’re already a Beachbody customer with a Shakeology HD order – go in to your account and edit your Shakeology HD order ON or AFTER January 11th (you can’t do it early unfortunately) and select the Cafe Latte flavor.

If you would like to join Beachbody and have ME as your personal coach – fill out this fitness assessment and together we’ll select the program for you AND add the fantastic new flavor to give you your healthiest meal of the day.

What about recipes?!

Absolutely! They’re keeping them hidden for now, but once Cafe Latte is “live” you’ll be able to find awesome delicious recipes at the same place you find all of our Shakeology recipes – right here.

So go out and give it a try and then COME BACK to this post and tell me what you think about it!! Give me your best reviews.

Hammer & Chisel week 3 review

It is week 3 and I’m still hanging in there! I have felt sore this entire time. Again, not like a death march or anything, but I can feel that I’ve been working out. I really loved last week’s incorporation of only lifts, agility (think fast feet), and total body movements.

 

IMG_6261Total Body Hammer – Monday

I had a shorter than usual swim this am due to the water being turned off to the showers. Coach let me know so I could get out each and head home since I normally shower and head to work. As for Hammer & Chisel – Another repeat. We finally brought our bench into our home gym. I got to use heavier weight on the bench presses – as well as for the other lifts. Now that we have a men’s bar, I can use that 45lbs bar for my “light to medium” weights.

 

 

IMG_6266Chisel Agility – Tuesday

Danny is getting SO much better at agility!! I know he originally hated it, and he still dislikes it. But he is improving. I like this workout because it’s fairly easy, but I dislike it because it’s kind of silly.

Rarity of rarities, he got in my accountability picture with me! He definitely looks better than me after a workout.

After my Hammer & Chisel workout, I headed to Pensacola Fit Club for the last workout of the year! What a great leg burner!! AND my person coach came up from Tampa to workout with us =) I really love my Fit Family that I have inherited from my Beachbody career path. It’s been less than a year but I already hold a special place in my heart for these people.

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Max Hammer Strength – Wednesday

This is still on of my favorites because it’s pretty brutal. You do the move with no weight for 60 seconds. Then you grab some heavy weight and crank out 8 reps. I love heavy weight! But man, those 60 seconds can wear you out!

 

Off – Thursday

It’s New Years Eve and I had every intention of heading to the gym to spend some time with my favorite stairmill. Unfortunately my gym closed at 2pm and I got off work at 1:50pm. So rest day it is, unless I decide to wander out to the garage. The weather has been shit here so it’s an inside kind of day week.

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Total Body Chisel – Friday

Seriously, this is 1 Autumn workout I lookout for. I love the bigger moves BUT I think I might have gone a little heavy this round. Now that we have our weight bench & bar I load that sucker up and go to town. I know going heavier makes me more sore, but it’s SO much more of a workout than those dinky 10lbs I was playing with prior to.

Hammer Plyometrics – Saturday Sunday

So Saturday I started the day with some awesome fellow coaches & new friends. We did a little less than 5 miles and took some footage for an awesome OCRTube video. It was a little muddy and a little chilly but fun none the less. I ended up tweaking my calf a little bit that morning in some loose sand so I held off on Plyo for the day.

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Iso Strength Chisel – Sunday Monday

So I did my Plyo on Sunday and still felt a little off – couldn’t do the explosiveness. So I held off on this workout and doubled up on Monday. I’m not a fan of this workout – mainly because it’s hard. My new chiseled body is a fan of this workout, but my fat kid mentally is not a fan. It is TOUGH with the 10 reps to 10 sec hold repeated x3. By the third set my muscles are shaking and the already heavy weight I decided to ball out with is WAY heavier.

 

If you want to join my next Challenge Group starting THIS month and you want to do The Master’s Hammer & Chisel, click here. If you want to join the challenge, but would like a different workout, click here to fill out my fitness assessment and I’ll find the right program for you! Challenge groups are AWESOME because you’re automatically connected to ME as your personal Coach AND you get motivation, support, and accountability. Start the new year with a new you!

2016 Goals

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It’s January 1st!

Maybe you’re up and at ’em at the crack of dawn like I am. Maybe your still asleep. Maybe you’re hugging the porcelain throne. Nonetheless, it’s a new year!

There’s lot of resolutioners out there. They say things just to say things – or maybe this year they maybe do mean them. A lot of people are going to say things over the next few days. Everyone is going to be gung-ho about gym time and rabbit food and doing things – yeah! ::insert fist to the sky here::

BUT

I prefer to set S.M.A.R.T. goals. Goals are specific, measurable, attainable, realistic, and timely. That way instead of saying “I’m going to lose weight in 2016!” I will say “I’m going to lose 8% of my body fat by June 2016”. Do you see the difference? Technically if I lose a pound by January 2, I have obtained everything that resolution said I was going to do – lose weight in 2016.

SMART-goals

By setting a goal with more details, I know what I need to do and when I need to do it by. I know if I lose 1.5% body fat each month, I’ll surpass my goal. Is that realistic? Absolutely! I didn’t say I was going to lose 8% in 1 month (which can actually be done, but its very strict and likely will not stay with you).

So now that you understand how I’m doing things this year, let’s proceed.

Fitness Goals:

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  • Complete Augusta 70.3 in XXX time (I don’t make my time goals public, but just know I have a goal set in my mind and I will achieve it)
  • Complete a 10k in 60min or less (current PR of 1:06)
  • Complete a half marathon in 2:15 or less (current PR of 1:27)
  • Improve my cycling average to 17mph or better (currently officially (per my tomtom stats) 14mph due to me not biking fast in the beginning, just getting used to riding a bike again)
  • Improve my leisurely swim to 2:00/100yards (it’s currently 2:10/100yards)
  • Drop 15lbs and keep them off

Beachbody Goals:

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  • Become a Diamond Coach
  • Help at least 30 awesome challengers
  • Attend FitClub at least twice a month

Financial Goals:

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Money and plant. Hand holding euro coin.

  • Pay off at least 2 student loans
  • Double the amount in my savings account
  • Pay off medical bills
  • Pay off both (Danny’s and mine) credit card debt

 

Let me know what your goals are, I want to hear them! Let’s keep each other accountable!

Christmas

Just wanted to give a brief recap of my Christmas. We had to do Christmas multiple places with different sides of family – and actually it’s still going on.

The 23rd Danny and I did our Christmas with the pups. I got my much needed Wreck Bag (which I put to used during our workout the next day). And I got a pair of boots I asked for. Danny got bluetooth headphones, running shoes, and a sweet Bulova Marine Star watch. (I’m an awesome girlfriend, I know). The boys got antlers and some rawhides. Simpson loves unwrapping presents.

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Christmas Eve was spent at Danny’s mom’s house. We got her a vacuum (it’s what she asked for) and I’ve never seen someone so excited to vacuum! Except for me when I got the exact same vacuum for Christmas last year. =)

Christmas Day both Danny and I had to work. He was on 24 but I got to leave once I was done with work. Luckily I had an easy day. Christmas Day doesn’t give you an excuse to be lazy! I got my workout in (along with some lazy time).

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The day after Christmas we woke up, did our workout, dropped off the pups, and headed to my parents. Christmas dinner there was awesome! Surf and turf – steak and lobsters. We gave my parents this gift of hard work so Sunday was spent painting a new shelf for my dad’s pole barn. We were exhausted from that work, so we put off Sunday’s Hammer & Chisel workout that evening.

How did you spend you Christmas holiday?? Was the laze strong? Did you workout? Did you travel across the lands?? Let me know!

Hammer & Chisel Week 2 Review

Oooohhhhh…week 2. Since we doubled up the weekend’s workouts on Sunday (plus my 5 mile run Sunday am) we were a little sore come Monday. Also don’t forget I swim 3 days a week – Monday/Wednesday/Friday – except this Friday was Christmas so no swimming.

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Chisel Cardio – Monday

This workout wasn’t terrible, wasn’t easy bit wasn’t horrible. I got to do some fun things like kettle bell swings again. I really like the incorporation of total body movements in this program. I mean sure you do a lot of squats and lunges, but you also do some fun stuff you would usually only do in a CrossFit box or something.

Tuesday – This was supposed to be the Max Strength Hammer, but I didn’t get a lot of sleep the night before and Danny was on shift. I listened to my body and decided to rest Tuesday. Pretty sure I was in bed by 8pm. Listen to your bodies!!

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Max Strength Hammer  – Wednesday

This is the workout I have been waiting for!! Back when they announced Hammer & Chisel and they said olympic lifts would be incorporated I was like no way. There’s NO way regular people can deadlift in their house. Well this was THE workout. Lucky for me the best boyfriend in the world bought me a 60lb Wreck Bag for Christmas. I was able to use this for deadlifts, squats, calf raises. It felt great to do heavier weight.

Chisel Agility  – Thursday

I can tell you right now – Danny hated this workout. HATED. If you are a bro who likes to lift heavy shit, you won’t like this workout either. This is a lot of coordination, a lot of bouncing, a lot of footwork. It has taken me a LONG time to get semi-decent at “routine” workouts. I was never good in step aerobics because by the time I finally figured out what I was supposed to be doing, we had moved on to some other pattern. I have finally gotten better at coordination, so I understand Danny’s struggle. We both still managed to work up a great sweat.

Rest Day – We ended up working out on rest day, see above.

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Hammer Conditioning – Friday (this was supposed to be Sunday’s workout, I goofed)

This was fun, but hard. It was a lot of multiple movement/total body exercises. Everything was 12 reps on each side – at one point my arms were shaking with just 5 pounds!

IMG_6239Chisel Balance – Saturday

Back to the beginning. Eleventy-billion pistols to do. Not our favorite workout, but definitely not the most hated Chisel workout.

Hammer Power – Monday (this was supposed to be Friday’s workout)

Love, love, LOVED this workout!! If you are in to only lifting this is what you have been waiting for. If you have a nice barbell and decent set of plates available, you can really rock this workout. If you like deadlifts, squats, cleans into overhead presses and jerks – this workout is for you! You will be exhausted if you truly go heavy. You might actually have to hit pause – but it IS worth it.

 

If you want to join my next Challenge Group starting in January and you want to do The Master’s Hammer & Chisel, click here. If you want to join the challenge, but would like a different workout, click here to fill out my fitness assessment and I’ll find the right program for you! Challenge groups are AWESOME because you’re automatically connected to ME as your personal Coach AND you get motivation, support, and accountability. Start the new year with a new you!