Gunter Boot Camp Starting in September

I am so excited to announce that I will be launching a Boot Camp right in my hometown of Gunter.

A custom camp made for YOU, taught by me.

I have been asked for years if I offered instructional classes nearby but I just couldn’t make it happen. But the time is right and I am so excited. We will have an early-morning workout party in the park three days a week!!!!

What you can expect from my Boot Camp?

  • Result Driven, Energetic Fitness, Weight Loss and Body Toning Workout Programs
  • Motivational with Group Accountability
  • Functional Movements Training
  • High Intensity Interval Training (HIIT)
  • Endurance, Agility, and Speed Training
  • Strength Training
  • Personalized for EVERY FITNESS LEVEL

Activities & Equipment:

Dumbbells, jump rope, box jumps, battle ropes, kettle bells, yoga mats, and sand bags. Every workout will be different and varied.

Gunter Boot Camp

THE DETAILS:

September through Mid-December

Please agree to a 3 1/2 month commitment

Monday, Wednesday, Fridays (no holidays)

Gunter City Park

We have alternate locations for bad weather days

5:15 am and 8 am classes offered (space limited)

$110 a month and $50 for December

Pay monthly fee via Venmo App (use bank or debit card) or Paypal

Bring your own kettle bell and yoga mat.

HOW TO RESERVE YOUR SPOT:

Pay $50 via Venmo or Paypal to hold your spot. Put “5:15 am class” or “8 am class” in the payment notes. (paying the $50 deposit will hold your spot. Space is limited.)

If Venmo Username @MandyFit

If Paypal ( mandyturnerfit@gmail.com)

$50 Deposit Buy Now:


I can’t wait to get started

I love coaching and I love helping people in their fitness journey. This is such a natural fit for me and I think it also is a fun event for my small town friends and neighbors.

I can’t wait to get started!!!! Let’s have fun and hit YOUR goals!!!!

Let’s Get Ready

 

 

Time for a Major Change

I’m sure a lot of you have seen me posting about my fitness over the last eight plus years. But this last year, I have hardly had time to workout and eat the way I wanted. I really only had the energy to focus on my Crossfit coaching each week.

Life gets so crazy sometimes, and working out and eating well moves down on our priority list. I have to be honest, 2016-2017 kicked my butt. It was the craziest, most stressful year of my life. I have been such a mess, I ignored important people and priorities for almost an entire year. My world has been upside down.

During this time, I yo-yo dieted. Ate out way too much. Stress ate. Tried this-or-that weight loss method for 7 days, 21 days… or even for 3 hours. (You read that right) … Even though I had the knowledge, I was wrecking my chances for fitness success.

Thanks to the grace of God, I am getting my life in order. I am eliminating unhealthy patterns and replaced them with the correct ones. God shined a light on some dark spots… and I am cleaning those areas up and mending some fences.

I am living with new priorities. God. Me. Family. Career.

Perhaps surprising to some people, “me” comes after “God?” That’s right, me. I don’t think this is because I am selfish or ego-centric. It’s because I can’t take care of anyone else unless I take care of myself. If you fly much, you have probably heard the flight attendant say, “In case of an emergency … put the oxygen mask on yourself first before attempting to help others.” I have to attend to myself first in order to help others. This includes time in the Word. Exercise. Sleep. And Nutrition. I have a strong desire and have been built to serve others… and I can’t do that while I am broken.

My excuses are OVER. I am ready to do this RIGHT!!!

When I look back at what worked for me over the years… I keep coming back to a holistic strategy that I’ve taught for years.

* Dense Superfood Nutrients
* Simple Clean Eating
* Strategic workouts that get real results
* Peer Support to stick with it (especially on days we don’t feel like it)

So, effective August 7th, I will be returning to a meal replacement and cleaner eating. I KNOW this works for me and my clients.

Time for Meal Replacement

I also will strategically insert running, high impact exercises, and strength training back into my weekly workouts.

If you want to quit making YOUR excuses, I’d love to help you! I will be setting up an free online health and fitness group to help keep us accountable and share some of my meal plans for the rest of the month of August! I did a similar plan and lost up to 10 pounds and gained momentum for my fitness journey… more importantly, I felt amazing.

So, to hold myself accountable and help and inspire others around me, I would love to have you in this group to help each other kick-start our goals. Message me or like or comment below if this is something you think you might be interested in! We all start somewhere.

Let’s call this group “No More Excuses – Kick Start

Mandy Turner

My Barbell Relationship

I used to have a “love” for running on a daily basis. More and more miles each day. More and more goals being met. Times achieved. Distances achieved. And loving the feeling of the “runner’s high”.  And to be totally honest, I loved that it was taking weight off of me pretty quickly too.

That was over two years ago…. before I was introduced to barbells and weights.

When I was first introduced to the barbell it was soon after a few months of doing kettlebell crossfit like classes (beginner crossfit so to say). At the time I was doing these classes, I didn’t realize it would advance me to barbell classes later on. Another words, I was clueless. I basically thought I was attending a boot camp style class cos that’s kind of what it felt like to a certain degree. Again, clueless.

I was quickly advancing in these classes, so my coach asked me to come try a barbell class. I reluctantly decline cos I didn’t want to drive to a barbell class or pay the extra fee. But a few weeks later I did try a barbell class.

I remember my first barbell class well. It was very intimidating as I went all by myself. I walked in and the sound of loud music and barbells crashing to the floor all around me. I remember immediately finding the bathroom to go for a nervous pee and for a quick prayer (this part is no lie either, I remember it that well). One class was finishing up a WOD while other people were rolling on foam rollers waiting for their own class to start. ***I didn’t even know what a foam roller was for, so that seemed awkward too. HA!

I am pretty sure that night we were working on snatches (which is one of the harder lifts). I was awkward. I required a lot of the coach’s attention (which I don’t think he was crazy about) and I left thinking…..NEVER AGAIN! —-and just for the record, I am still awkward with those snatches! LOL

But for some reason I came back. Something about having that barbell in my hands was empowering, frightening, and challenging. I LIKED THAT!!! It was soo much different than running, for sure.

This time I attended a morning class. I walked in and saw familiar faces….one being my previous coach who was working out and another that was a church friend. Our coach was a young, young girl. That day we were doing strict press maxes. I wasn’t supposed to be maxing out yet, but they allowed me to since they were closely monitoring me. That day, my second day of cross fitting, I strict pressed 100#.  I had no idea that that was pretty good. But I do remember my coaches and peers being impressed with me and telling me I was strong. Suddenly I felt intrigued and empowered by what I could possibly do with the barbell.  I hadn’t ever been considered strong either!?!?!

There was something about that barbell that was empowering….and a mystery, and a little rebellious too.

In the months to come, I learned so many new things about the barbell. I had no idea that you could do so many movements with one piece of equipment and some of them are very complex movements. From presses, to cleans, to snatches, to squats, to deadlifts…..this list can go on and on.

mandycf

But fast forward to NOW…the present time. I have come to have a love-hate relationship with the barbell. I absolutely LOVE IT and can be quite good at some of it, but I am absolutely terrible at a lot of it, too!!  HA!   Each day brings on a different emotion with that barbell. Some days I feel strong, like I am making huge progress. Other days I leave feeling like a defeated crossfit joke. But there is never a time I leave and don’t come back….. because I LOVE throwing around the big weights. And let’s be real, those big weight like to throw me around too. ****That’s the point of it though.  It’s like life.  There are a lot of days we are good at life….we help others, we work hard, we study hard, we take care of our responsibilities, etc…. But there are many days in our life that just plain kick us in the bootie! Life is hard. You can feel defeated, tired, and want to quit…. BUT YOU DON’T.  You continue to live life the best way you can.

This sport is so mental. It is so challenging. And it kicks my butt time and time again. But each day…. I find myself getting better, getting stronger, and becoming a better person, athlete, and coach because of it. And recently I am learning that it’s a growth that is beyond the physical growth…. but very much mental and even spiritual.
crossfitself

Why Do You Need a Sugar Detox?

Our 21 Day Sugar Detox is fast approaching and I often get the question, “Why do I need to sugar detox?”.  Well, for me, having done the 21 Day Sugar Detox 3 times, I have many reasons that one can benefit from this detox.

The MAIN REASON for doing a Sugar Detox is to balance out and regulate your body….meaning balancing out your blood sugar levels.  How would you know if you have an imbalance??? ………..

1. If you have cravings for sweats, sugars, or bread products.  **This is pretty much a guaranteed sign that your blood sugar levels are out of whack.

2.  Are you feeling tired or easily exhausted….especially after eating a meal?

3.  Do you become light headed when you skip a meal?

4. Do you depend on coffee or other stimulants to get you going in the morning? Or keep you going during the day?

5. Do you struggle at losing weight or keeping weight off?

6. Are you moody?

7. Do you struggle with some of your hormonal imbalances?

These are a few signs that you may be a great candidate for the 21 Day Sugar Detox Program.  I know for me, more than half of these questions I could relate to.  But after doing this program, I am not struggling with any of these symptoms any more!!! YAE~!!!

The program is very simple.  You remove all sugar and simple carbs from your diet for 21 days and you eat only from the ALLOWED list of food provided.  There will be an AVOID LIST to follow, as well.  IT’S THAT SIMPLE!!!

But I must warn you the first week (usually 3-5 days) are the hardest because your cravings will be more pronounced.  But once you get past “the hump” the cravings will subside and the program begins to really work…and it becomes easier and easier every day.  Those days leading up to the hump day will take absolute will power.  Believe me, you can do this! I have done it and it is completely doable (and worth it).  After getting though the actual detox, you will begin to notice a lot of the positive side effects that I am going to list below (example: better focus, better sleep, weight lose, etc), which makes this program exciting to be on because you see immediate results.  Check out the list below I am providing of the positives you may notice during and after the detox.

Most Commonly Reported positive Effects DURING and AFTER The Detox:

Fat loss
Less bloating
Clearer skin
Less craving for sugar / food
Increased sense of taste (healthy food starts tasting better)
Increased energy
More consistent energy
More regular bowel movements
Increased sense of wellbeing
Elevated mood/less depression
Lower cholesterol
Better sleep

You need to give this a try.  It will truly provide you will great results and education that you can use everyday to live a better and healthier life!

Custom Sugar Detox

 

HIIT Workouts and the Why Behind Them

You often see me post these workouts.  These are an example of a HIIT workout….which simply means a “High Intensity Interval Training.”  CrossFit uses HIIT as part of their programming.

hiit

Many people do not understand the why behind HIIT.  HIIT is a quick workout that you go all out (give max effort), usually with intense bursts of exercise, followed by short (sometimes active) recovery periods.

WHY is this a good thing? Because this type of training gets and keeps your heart rate up and burns more fat in less time. This type of workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.  Once the workout is completed you enter an Excess Post-Exercise Consumption Period (aka the after-burn) which allows the body to continue to burn more fat and calories even after the workout is complete (this is especially true when compared to aerobic activities like running).  #win

So what does this really mean!?!?!  It means that if done properly you are using the HIIT workouts to speed your metabolism rate…..which translates that you can continue to burn calories up to 48hours after you have completed the workout.  HOW COOL IS THAT???

Other “perks” to doing HIIT programs are: it’s quick and convenient.  You don’t have to spend hours in the gym or hours running to burn the calories you want.  And you can do this anywhere (hotel, home, backyard, on the beach, etc..).  You don’t have to have weights to do it, either.  *With that being said, the more you train and the more you advance, adding weight makes it that much more beneficial (more after burn of calories and builds strength, too).

However, IF you are a beginner….you do not want to immediately dive into a HIIT workout with great intensity (not yet).  Instead, all beginners must simply do the movements at their own pace but focus more on the doing the movements correctly and with the correct range of motion.  You’re still benefiting from the workout.  But know that this part takes a little practice and time.  It is very important that you do not push too hard, too fast ….as this will only lead to injuries and set backs.

For intermediate and advanced athletes: your task is to push yourself.  The more you put into the workout, the more you will get out of it.

If you are interested in learning more or starting your own personalized workout, please contact me.

 

Experiencing the “High”

Have you ever experienced a “runner’s high”? Like after the very first time you ran a full mile without stopping? Or your first half or full marathon? It’s a feeling of great accomplishment.  It’s a feeling of believing in yourself, to be able to do more than you gave yourself credit for to start with.  It’s a feeling that you can’t wait to go back and do it again! Like you can’t get enough cos it’s so fun but yet fun in a challenging way.  I know I have experienced that actual “runner’s high” and something similar as an athlete in crossfit when achieving huge lifting personal record or completing a benchmark WOD (aka workout) in the fastest time out of the whole gym!  This feeling is amazing! And is probably what keeps me coming back for more!

Well today, I think I experienced the “coach’s high” 🙂  It was a great day for me to be coach and to see how far my athletes have come. Every one of my sessions went great! Everyone of my sessions had accomplishments today! And everyone left their classes feeling like they were better athletes.  As a coach, there is nothing sweeter than having athletes being proud of themselves and believing in themselves.  #WIN

I had 4 different sessions today. Not one of them was the same.  I had an early small group who did some circuit weight training. I have been working with this group since August of last year.  When we began, not a single one of the ladies could do a strict pushup (tricep pushup). This is not uncommon at all! But today, when we got to the pushup session, they went to the scaled version of pushing up.  This looked fairly easy on them so I asked the ladies to “try” a strict pushup….and guess what? They DID IT!  They did it beautifully!! YES!!! #WIN #A GOAL MET

Then in my second session I am working my husband and his buddy out of my house/home gym.  This was their third workout and today I introduced them to an actual HIIT workout (high intensity interval training).  These guys sweated their tails off and totally rocked their first HIIT workout.  As much as they hated it, they loved it too!!! #WIN

My third session is my actual crossfit foundations class (aka beginner’s class) at my gym, CrossFit Solus. This class has a great vibe to it. It’s one of my favorites!!! I have one veteran girl (I call her veteran because she started when I started coaching in August) and several newbies who have recently joined in the last month or so.  We have become like a little family!! :-). So that in itself is a lot of fun! But today not only did my veteran athlete face a fear of doing a kick handstand on the wall—unassisted.  But my newbies each got their double-unders with jump ropes.  This is a big deal for any new crossfitter.  Double-unders are jumping rope but roping twice under your feet at a time.  These are very hard to accomplish–but every athlete did one. I even had several able to cycle single, single, doubles quite well!  ## WIN

My last session with a private session at Solus.  It’s her second session with me.  She is totally new to the sport of crossfit and working out (other than doing the treadmill).  But this girl has so much heart and determination.  She is very coachable and that makes my job so much easier! I can see that she is enjoying our workouts and more than willing to be pushed.  She is taking on every challenge I give her and she is surprising herself along the way!! How fun is that to see a client completely shocked at what they are actually able to do (that they wouldn’t do without someone spotting them and coaching them along the way).  ##WIN

So today has been a good “coaching day”.  I am loving what I am doing! I am loving the relationships I am forming with all my clients (aka my friends). And it has given me great joy (or coach’s high) to see them leaving today with their very own “highs” for the week!!!

OTB

 

 

Home Workouts (No Equipment Needed)

I often get asked for home or traveling WODs. Below I am posting several WODs that you can do at home or when traveling.  These WODs do not require equipment. However, you could easily add the kettle bell or dumbbell for an added challenge.

homewods

 

-10-9-8-7-6-5-4-3-2-1 of burpees and sit-ups.
-20 walking lunges, 10 push-ups for 6 rounds.
-10 sit ups and 10 burpees for 10 rounds.
-30 Double Unders (or 100 singles) , 20 air squats for 4 rounds.
-50 sit-ups, 40 Double Unders for 3 rounds.
-100 air squats for time. Rest 1 min. 100 sit ups for time. Rest 2 min. 50 Pushups.
-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of burpees and sit ups.
-30 second handstand to 30 second bottom of the squat hold for 10 rounds.
-100 burpees for time.
-Handstand practice, 25 tries at free handstands, then a 1 mile run.
-Run 400 meters, 50 air squats for 4 rounds.
-50 sit-ups, 400 meter run/sprint/walk for 3 rounds.
-Run 1 mile for time. Rest 7 min. Run 1 mile for time.
-20 min Every Minute on the Minute of 10 Burpees.
-15 min As Many Rounds As Possible of 5 Pushups, 10 Air Squats, 15 Situps.
-21-15-9 Reps of Burpees, Jumping Air Squats, Pushups.

 

No Excuses! :-).

The 21 Day Sugar Detox

A year ago I did my first challenge with my CrossFit Box.  It was the 21 Day Sugar Detox and I had amazing results!!! Not only did I have physical results, but I had learned SOOO MUCH during that 21 days.  I discovered my unhealthy habits and unhealthy eating behaviors.  I learned new recipes and how to select the healthiest foods when going out to eat (btw: you can eat healthy when eating out).  And I learned that I was a processed food junkie.

Twenty One Day Sugar

This past January, at my Crossfit box, we did a private 21  Day Sugar Detox Challenge and had huge successes!  **SO MUCH SUCCESS that I have decided to run another 21 Day Sugar Detox myself.  WHY? Because every person that did the detox had great results.  Not only did they lose weight and inches, but they regained control over their foods and eating behaviors…and the majority of the participants have continued this lifestyle. I am one of the participants.  I lost 9.5# this time during that 21days.  And am continuing to lose, weeks later. I have lost over 5inches in my waist and hips alone.

Twenty-one days after the detox, not only was I leaner and looking better, but I felt absolutely amazing. Even my hormones had leveled out and my eating behaviors were completed changed for the better!!

March 18th-April 7th I will personally be running this “challenge again”.  I am encouraging you to do this challenge with me! I will be your personal coach during the 21 days.  I will send daily emails, daily text, and will be your “go to person” for questions.  A private Facebook group will be set up for all participants to share recipes, motivation, and helpful hints. 

***Please grab a few others to do this with us….coworkers, church groups, or family/friends!  The more the merrier! You’ll be amazed at how the accountability of others will help you!!  

If you have already completed the challenge….my challenge is to do it again or even do it again at a stricter level.  There are three different detox levels.

 

CLICK ON THE PHOTO TO REGISTER!!!!!

sugardetoxflyer