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

 

 

Macros…..and more

In the last few weeks I have been training hard.  I have finally gotten a good and consistent schedule going now, where I am training *hard* on Mondays, Wednesdays, and Fridays. And using Tuesdays and Thursdays as recovery workout days and lite running. My weekends consist of family time so I don’t force workouts in….but you bet if the weather is nice and I have time, I will sneak away for a run or bike ride.  Or you might even find my family and I playing on the weights here at my house. :-).

In the last few weeks I have had somewhat of a struggle of trying to accept this new term of BALANCE in Crossfit and training.  For example, I have been so heavily concentrating on my lifts and my accessory work that I haven’t been putting in the mileage I used to when it comes to running (not to mention there is no time and the weather hasn’t been great either).  With that being said, I have done several WODs (workouts) where there is some running.  Usually when there is running, I use the running portion as an opportunity to run fast and pass those who were in front of me or just to better my own time.  But lately, I am finding I am using my running portion as a *rest time* in my wods to catch my breath and think of strategy.  I have been disappointed in the fact that I am not running hard or harder, mainly cos I am afraid it will wear me out for the remainder of the workout.  ***THIS IS SOO NOT ME! And frustrating!

I recently told one of my coaches how this was a bit frustrating but she gave me some great words of wisdom that I have been stewing on….. She told me that it’s called BALANCE.  And sometimes we have to give up our extra time on the things we are already good at to work on our weaknesses…..  This is when it struck me that my goals have been to be the best at everything, rather good at everything.  NO ONE CAN BE THE BEST AT EVERYTHING!!! But you can be good or average at everything and make a great crossfit athlete.

medark

Working on my lifts

So with that being said….let’s talk diet.  As much as the Sugar Detox works great for me.  It is, however, not a way of life.  And it definitely doesn’t allow me enough fuel for the workouts I am doing.  I have had some progress in the past on counting macros….so after much thought (and my 40th birthday approaching) I decided that getting a macro coach would be a great way to educate myself further and hold myself accountable to macro counting (aka flex dieting).

My coach and I will be in contact on a daily basis.  I will submit pictures every 2 weeks and weigh in twice a week.  I weigh and log every single thing I eat in MYFITNESSPAL APP.  My coach will be checking this daily and helping me tweak where I fall short on meeting my macros.

What is macro counting/flex dieting? It’s a style of eating in which you must obtain a certain amount of carbs, fats, and proteins in a given day within your specific calorie range.  This style of eating and dieting tends to be a much easier, more sustainable, and overall pleasant experience than typical “diets.” The bonus to this diet is it promotes the consumption of whatever foods YOU want….as long as they fit in your macro range and the majority of your foods are nutrient dense.  For instance, tonight I had some guacamole chips for dinner because I needed the fats and carbs!! CHIPS!!! BONUS for me, as y’all know I love my chips!

WHY I WANT TO MACRO COUNT!

1.  I know it works if done correctly—- I am ensuring this will work by having a macro coach, too.

2.  Because I want to rid my stubborn fat that is just coming off slower than I really want.  Apparently I am not doing something right, so having a coach will ensure I do it right once and for all.  (I know I am not doing my weekend right and am too inconsistent.  Having paid a coach is that much more of a reason to stay on track)

3.  For my own education and so I can help coach others on how to macro count effectively.

4. To fuel my workouts better.  I tend to not eat enough during the week and then peter out by then end of the week (Yes, I said “peter out”)…..just to over eat on the weekends.  I NEED A GOOD BALANCE!  Instead of inconsistency!

5.  My 40th birthday is fast approaching. :-).

 

I am two days with my coach and so far, so good…..and it’s the weekend, so that’s a good sign! :-).

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

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

 

 

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