Wednesday, August 29, 2018

Barry's Bootcamp Brings the Heat


I can’t get enough of my Barry’s Bootcamp.  They describe it as the "best workout in the world", and it may very well be for me.  It’s the workout I truly look most forward to and the one that keeps me motivated.  It's also the closest thing I get to going to a club weekly with two young kids.  Music is a huge motivator for me in all my workouts (love me some hip hop).  They play it loud, with bass, and turn down the lights.  All the young, hot, 20-somethings keep this 35 year old mom pushing myself!
Josh Gamble is my favorite Barry's instructor. He is tough, has the best tunes and keeps you motivated! Follow him for fitness inspiration on Instagram @joshgamblefitness
Barry's Bootcamp is a treadmill and floor workout, with weights.  Most teachers just have you on the treadmill for around 7 minutes at a time before you switch back to the floor.  I will be the first to admit that I'm not the best runner.  It took me quite a while to build up to their running and sprint speeds (I am still pretty slow compared to most).  Treadmill workouts can include  jogs, runs, sprints and inclines.  Instructors will also have you go backwards and shuffle side-to-side.  Additionally, you can put the treadmill in “dynamic mode”- where you manually move the treadmill yourself. 

The floor series is done on, or next to a bench. You #mixitup by incorporating free weights, resistance bands, booty bands and weighted medicine balls. 


   
Each day of the week focuses on different muscle groups during the floor workout.  I love Tuesday's, which are butt and leg day.  Friday thru Sunday is the full body workout, which is my favorite class because you get a little bit of everything. I did Barry's through both of my pregnancies (always check with your doctor regarding your workouts while pregnant).  I just slowed down on the treadmill, lightened up on the weights and listened to my body.  You use a bench on the floor.  After 20 weeks, when you are not supposed to lay flat on your back, I simply took out the front two risers to make the bench angled.

Thank you Barry’s Bootcamp for taking my fitness to another level, and making working out so fun!

Check them out:
Barry’s Bootcamp Nashville
30811th Ave South
Nashville, TN 37203



Happy Sprinting,

Crystal
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Monday, August 13, 2018

F-Factor Follow up

I got such great feedback from everyone about the F-Factor diet that I wanted to do a follow up post.  Something I want to re-emphasize: I am here to help!  I love answering questions and giving advice.  I am not perfect, or an expert by any means, but feel free to reach out anytime.  I learn so much from you guys, plus it keeps me on track and motivated when I am helping other people achieve their goals.😁.

My friend Claire, the funniest person I know, has had so much success recently with this diet.  She is a working, mom of 2, who is such an inspiration to me.  We keep each other on track and sane by sending Marco Polos to each other as we drive across the state.

Here is her F-Factor experience, as well as some of her go-to recipes (yes, finally some recipes on here from someone 😂).  These are so easy. I can actually follow these recipes, which is saying something!

Thanks to Nashville Fit + Style, I found the F-Factor diet!  I was really stuck in a rut and couldn't stay focused on eating healthy.  I was trying to drop some weight, as I had been eating dang near everything.  ALL THE FOOD.  I was doing great with exercise, but needed something new to help me focus on what I should be eating.  F-Factor made that very simple.  Now I understand why certain types of food are great for you and help you maintain a healthy weight and/or drop some lbs.  There is a part in the book where the author, Tanya Zuckerbrot, explains carbs in a way that finally made sense to me.  Carbs aren't bad, just too many are going to get ya!  She explained it by comparing it to filling up your gas tank.  Let's say you need to fill up the car with gas, but you walk away from the pump and the tank is full.  What  happens?  The gas just  starts overflowing all over the place, it has no where to go.  That's what happens when you eat too many carbs.  They have no where to go, and that's where the problem lies.  I am not doing her explanation justice, so just read the book!  It helps me when I want to put my kids' vanilla wafers in my mouth.  I always think, "Girl, that wafer ain't got no where to go!  Put it down."


I've had a lot of fun creating new recipes out of staples that I have cooked for my family for years.  Here are a few, as well as some substitutions you can pick up at Walmart, Kroger or Publix.

1.  Honey Mustard Turkey Tenderloins
You'll need:
  • 1 and 1/4 pounds of boneless, skinless turkey tenderloins.  ( They usually come in a pack of 2 tenderloins and that's the perfect amount.)
  • Skinny Girl Honey Mustard Dressing
  • 1 teaspoon of dried rosemary
  • 2 teaspoons of dried oregano
  • 1 teaspoon of lemon pepper seasoning (sometimes I just eyeball this one and add more to taste)
  • salt and pepper to taste. 
Preheat oven to 400 and coat a shallow baking dish with cooking spray.  Brush Skinny Girl Honey Mustard over the tenderloins and then coat with a mixture of everything else above.  Bake for 40 minutes, or until meat  thermometer reaches 160.  Make sure to let it rest for about 10 minutes before slicing.  I pair this with a small salad with red wine vinegar as my dressing, and tons of veggies.  My husband and kids eat brown rice with it, but on Step 1, I skip it. 

2. Artichoke and Mushroom Chicken
You'll Need:
  • 3-4 boneless, skinless chicken breasts for Step 1 OR boneless skinless chicken thighs for Steps 2 or 3. 
  • 1 Pack of Mushrooms - Any kind
  • 1 can of artichokes in water.  Cara Mia is by far the best brand I've tried. 
  • Half a bottle of Girard's Light Champagne Dressing
Throw the chicken, artichokes and mushrooms in a crock pot, cover with the dressing and cook on low for 7 hours or until chicken is tender.  I pair with Green Giant cauliflower rice and a small side salad.  DELISH and SO EASY.

3.  No Pasta Spaghetti
You'll Need:

  • One pack of Tofu Shirataki Noodle Substitute.  I use House Foods brand from Kroger. 
  • RAO's tomato sauce
  • Chicken Sausage.  I use cooked Thin & Trim Spinach and Red Onion
  • Onions, Peppers, Any Fiber rich veggie
Cook noodles according to package.  Make sure you rinse drain it very well.  Don't be scared of the smell.  When you rinse well, you can't taste it.  Heat the sauce with the veggies.  I usually sautee the veggies in a tiny bit of EVOO.  Heat the chicken sausage and mix all together.  I always make this when I am making my husband and kids regular spaghetti and I feel like I didn't miss out.  Super easy and quick dinner with a side salad.


Such good info from Claire!  And I can say these recipes are delish + easy.  Let me know if I can help you get your Fiber on!!

Crystal

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