My passion project is back and fast approaching, only a few spots left to jump in. It will be two weeks of hard work, sweat, and “fun”! Oct 8 – Oct 20, weekdays at 6am, and saturday at 8am. We have seen great results from the first run and it will only get better and better. But don’t take my work for it, Carolyn and Terryl will confirm that it is in fact AWESOME!
Carolyn – The Beast program was ten days of torture, fun, camaraderie, and at times pouring rain and I loved every minute of it. I can’t express enough appreciation for the coaches who pushed each of us to exceed our limits in a positive and supportive environment. If somebody told me I’d be able to pull or push a truck before starting this program I would have laughed at them. I highly encourage anyone who wants to push the fitness envelope to give this a try.
Terryl – The big difference I noticed was that the project helped me develop some muscles that don’t get used enough in the regular boot camp classes. The bear crawls, rope and tire pulls, and cinder block carries worked my back, shoulder, and forearms very well. I noticed that when I returned to the regular boot camp classes I could do more pull ups without the use of the bands and my endurance and stamina improved. Overall I would highly recommend the class.
Come out and play, for more info email – Matthew@danesbodyshop. com
To sign up (you know you want to) email – Leann@danesbodyshop.com
Beastly Project Session 2- 10/8-10/20 Beastly was a huge success first go round, now it is time for round two! Matt will be holding his second Beastly Program Oct. 8th- Oct. 20th. Beastly meets down the street from the Shop at Shipe Park on M,T,W, Fri at 6 a.m. and Saturday at the Shop at 8 a.m. Matt has created a unique program that combines speed, power and real world strength to help you become a more diverse athlete. You can go online to www.danesbodyshop.com for more information about the program. Please email leann@danesbodyshop.com if you are interested in participating, session 2 is already 1/2 full!
Coach Veronica and Leann will be offering a second round of the 21 -Day Nutrition Seminar on Oct. 7th at the Shop from 5-6:30. The challenge will be 21 days of accountability from the coaches and other members participating in the challenge. Sunday will be an information session to help you prepare for the 21 days of clean eating. The coaches will discuss foods that are approved for the challenge and nutrient timing. They will help you prepare in order to meet your weight lose and fitness goals. Veronica will be weighing and taking body fat measurements on Sunday as well. Whether you are looking to preform better in class, loose weight, body fat or just start feeling better, you will see the results you desire by following the nutrition guidelines presented in the seminar. The coaches will guide you through a daily nutrition and workout log, grocery shopping list, internet resources and answer all your nutrition questions. For more information and to sign-up go to www.danesbodyshop.com and click on the EVENTS tab. If you have any questions please e-mail leann@danesbodyshop.com, this a wonderful way to kick start a new healthy and happy you!
October Fusion Athlete of the Month- Lizzette Reynolds Our new Fusion Athlete of the Month is a very special member of Dane’s Body Shop. Lizzette joined Dane’s Body Shop early in May of 2011. Since joining she has participated in not only the Fusion classes but yoga and strength as well. She has served as an advocate for the Kids Fusion program and all three of her children participate in the program. Lizzette has earned this award because of her drive, desire and dedication to physical fitness and the community at DBS. She is always here to support our events, new ideas and programs. Her willingness to promote the gym at work and in her community is greatly appreciated by everyone at the Shop.
Lizzette is a 47 year old mother of 3 and devoted wife. She is also a very successful business women who was recently promoted to Chief Deputy Commissioner by Governor Rick Perry. Her daily life consists of working out, running an agency with a $28 million dollar budget and 700 employees and ultimately being a mom and wife. Her dedication and drive is a inspiration to everyone around her and we couldn’t be more proud to have her in our DBS community. We proudly name her The October Fusion Athlete of the Month.
How long have you been a member at Dane’s Body Shop? I joined DBS in May 2011. I had just left my trainer at 24 Hour Fitness (she was awesome but expensive and too far away) and I really missed having someone craft workouts for me. By this time, I had also started my Bikram yoga practice and was looking for something more diverse than running and spin class. I ran by the Shop for months before finally just signing up and going to my first class. After that first day, I was hooked!
What have you gained by joining the DBS community? I am stronger than most women in my age group. Thanks to Leann and Veronica’s nutrition program I have finally started to loose the weight that has been alluding me all this time despite my vigorous workout efforts. Really getting a handle on what I put into my body as opposed to just working out has made the real difference. I was always over weight as a child but after moving to Austin and discovering Deep Eddy and Town Lake I was able to get into a healthy lifestyle routine. I completed my first triathlon at age 28. As I get older I find that the variety of workouts at DBS allow me to be even more successful. I took a bone density test at UT Fit Institute and they have me at the top of the scale and they said it was due largely to the type of workouts we do at DBS.
With all the many hats your wear, how do you find the motivation and time to come to Yoga and Fusion classes at DBS? My kids. I was 38 when I had Luke, 39 with Lilli and 41 with Joaquin. If I want to live long enough to see them graduate from college, buy their first house, get married and have kids, I better keep this up! As for Kids Fusion, it is well worth the effort to find the time out of my busy day to pick up the kids and share with them my love for working out. Finally, DBS workouts and yoga combined with my regular Bikram yoga practice help me deal with the evident stress in my day to day life.
What difference have you seen in your life since joining DBS? Strength, confidence, peace and motivation are more aligned within myself than ever before. I am more mindful of what I put into my body so I lose the benefits I gained in class earlier that morning. I am more patient with myself. Who cares if I am not a size 2, I have healthy bones, a healthy life style and a plan to live forever! I have kids that love to workout and do pull-ups and box jump burpees, it is amazing!
What is your favorite and least favorite exercise? I love all the following: burpees, sprawls, weightlifting (minus strict press), tabata push-ups, handstands, windshield wipers on the pull-up bar, and the crazy push up exercise 4 rounds of 25 push-ups with a run between each round. I don’t care for the following: strict press, wall balls and pull-up negatives. I have a love/hate relationship with pull-ups and toes to bar.
What has been your biggest accomplishment since joining DBS? Getting my TOES TO THE BAR!!!!!!
What are you working on right now and goals you have for yourself? I would like to lose more weight. I would like to be more cognizant of my accomplishments in class and recognize them and be proud. I want to be able to do at least one strict pull-up without the band, especially since I am planning on competing in the AFM Fittest competition this next year. I want to increase my weight load during strength week and run more while also staying injury free. I am determined to appreciate the strict press.
What is your favorite healthy food and what is your favorite cheat meal? My favorite healthy food is a really nice crunchy salad with homemade vinaigrette and a tasty protein. My cheat meal is Vietnamese Pho with white meat chicken and shrimp spring rolls from Pho Saigon.
What vision do you have for the future of DBS? My vision is that DBS never leaves the neighborhood. While I am super proud of DBS and all its accomplishments in the last two years, I selfishly hope you stick it out in Hyde Park. I would love to see some spin classes pop up in the future. Most importantly, maintaining your Kids Fusion classes is a must!
Thinking from the inside out…..what does that mean? What you put inside your body will directly affect what you see on the outside. We just finished our 21- Day Nutrition Challenge at the Shop. I want to congratulate everyone who completed the challenge. Each person was dedicated and did an amazing job making adjustments with an open-mind to their diet and food choices. I was pleasantly surprised to find out how much everyone enjoyed logging in their journals and on www.myfitnesspal.com. We had participants that not only felt better and performed better in class but also went down in body fat % by 6% or more. Due to the success and great things everyone is saying about the 21 Day Challenge, we will be starting another Nutrition Seminar on October the 7th. Please sign up online at www.danesbodyshop.com under events to participate in an amazing experience. That being said, of all the important things we learned over the 21 days, understanding that we have to think from the inside out was most important. We can give our body what it needs in whole foods, i.e. leafy green vegetables, fruits, nuts, seeds, lean meat. It is our job to make the choice to do so and plan accordingly. There is one supplement I feel MUST be taken by kids and adults alike on a daily basis. As humans we are unable to process the ALA in Omega 3’s into the EPA and DHA that we need. Fish oil already has a high concentration of EPA and DHA to give us the anti-inflamatory properties that we need. Omega 3 Fish oil should be taken by kids and adults for numerous reasons. Omega-3 (EPA & DHA) function in the body: – Promotes cardiovascular health – Reduces inflammation – Supports mental focus & cognitive function – Supports positive mood & emotional well-being – Promotes brain, eye, & nervous system health – Supports healthy immune system function – Enhances appearance of skin and hair Promotes optimal fat metabolism Those are pretty important reasons to consider if not research further. I am not going to go into a lengthy discussion of all the many reasons fish oil is beneficial if not essential for you and your family members. What I would like to discuss and help you with is what brand of fish oil to buy. I have been experimenting with several brands over the past 3-4 years. I have tried capsules and liquids. Although the liquid was harder to stomach at first, I did it because I knew it was the best and most efficient way to take fish oil. Now I take my liquid fish oil without a thought and move on about my day. If that is just not your thing, capsules will work just fine as well. I don’t want to disclose all the brands I have tried because it is not my objective to give anyone a bad name. I will let you know the one brand has stood out the most for me and given the best results, NutraSea. NutraSea has several different types and flavors. It is sold at Whole Foods, Central Market and Wheatsville among other stores in Austin. You can visit their website at www.ascentahealth.com to read more information about the company. Besides the results I have seen while taking the fish oil, I like that is priced in the mid-range comparatively and available at your local grocery stores. They also have a lot number on each bottle that you can type into the website and see the entire history of your actual bottle, EPA and DHA levels and much more. This helps me to feel confident knowing I have
September brings new programs and a new yoga class to The Shop!
Saturdays at 7 a.m., Morgan Osamni will be teaching a unique yoga class for athletes and yoga enthusiast. You don’t have to be a veteran yogi to enjoy this class. All levels are encouraged to participate. She will get you ready for the 8 a.m. fusion class if you choose to join in after yoga. Sign up online today!
September 10th is the first day for our new south boot camp at Gillis Park. Aaron Winning will be coaching the boot camp with many of our new mentors and assistant coaches helping out. The boot camp will meet on M, W, at 5:30 a.m. and 7 p.m. and Fridays at 5:30 a.m. Please spread the word to your friends. Living Social will run a coupon from September 6th-8th $39 for NEW MEMBERS for a 4 week session. This is the first step in our expansion down south, help us get the word out!
September 10th is also the first day of our Beastly Program. Beastmaster Matt Harold will be running a two week program at Shipe Park. The Beast will meet on M,T,W,Fri and Saturday. Weekdays the Beast will meet at 6 a.m. and 8 a.m. on Saturdays. The first session is full but you can email Leann to get on the list for session 2 starting October 8th: leann@danesbodyshop.com. This program will run for two weeks on and two weeks off.
FREE BOOT CAMP AT PEASE PARK ON THE FIRST AND THIRD SUNDAY OF THE MONTH. SEPTEMBER 16th is the next BOOT CAMP AT 9:00 a.m. Spread the word via facebook, your office, friends and family!
FIT EXPEDITIONS: Adam Martin is hosting a great trip through his company, Fit Expeditions, exploring the South Llano River area. The trip will depart from Austin on Friday September 28th and return on Sunday September 30th. Please click on the link for more information http://fitexpeditions.com/sllanoriver2012.html.
Kids Fusion is growing! We have lots of kids coming out to participate in our Kids Fusion classes on Tuesday and Thursdays from 4:30-5:15. The classes are for kiddos ages 5 and up. Dunte Hector one of our assistant coaches is assisting Coach Leann with these classes. We provide the kids with the special attention and the instruction they need to learn the proper form and movements in a safe environment. We also offer a Mom’s Class on Tuesdays from 4:30-5:15 for a $5 drop in fee. Encourage your kids to get involved and bring a friend as well.
Looking forward to everyone getting involved in the new happenings at the Shop and continuing to fill up the weekly fusion classes.
See you at the Shop, Shipe Park, Pease Park and Gillis Park!
Mac Morales is our first Fusion Athlete of the Month. It was hard for the coaches to choose just one athlete. Many of you come into the Shop everyday and give 110%. It doesn’t matter what kind of day you have had or how early it is, you are willing to work hard and do your best. We appreciate all the support each one of you gives us as coaches and to the Shop.
When the coaches sat down to decide who would be our first Fusion Athlete of the Month, we asked several questions. Who comes in and gives all they have each day, who helps out around the gym without being asked, who encourages others, who is an ambassador for DBS and who inspires us as coaches to want to be the best coaches around?
Since starting at DBS Mac has shown tremendous strides. He is humble and quite in his work ethic but his actions speak loudly. He has encouraged friends and co-workers to come to the Shop. He is constantly working to improve on movements and skills that don’t come easy to him. He is always willing to help a classmate through the workout and the first one to congratulate others when they are done. Mac’s positive spirit, commitment to DBS and drive while in the Shop has earned him this very special award.
Mac will be creating the playlist and MAC’s workout of the day for fusion classes on Wednesday September 5th. We are anxiously awaiting what he has in store.
A little bit about Mac Morales:
How long have you been working out at DBS? April 2012
What motivates you show up for class? Leann – Tough coach! The Family atmosphere and sense of community. From day one the entire DBS Team has been friendly, inspiring, and motivating. The first few works outs were painful, but Matt and Aaron always made sure I understood that proper form was most important and finishing the exercise was second.
3) What are the biggest changes you have seen since coming to DBS? Strength – I’ve gone from 147 lbs. to 130 lbs. and I am stronger and lighter!!! I couldn’t do one single Toes-to-Bar now I can easily do 25 in a row! Energy – I could barely do one sit up when I started. Now I can knock out as many as you throw at me. Veronica’s diet plan has helped me feel strong after each workout. Wellness – I support 48 Network Engineers that always need issues resolved and require timely solutions. Power – My running has also improved on the mile run. I recently was clocked at 6:34, not bad for 46 year old!
4) What does DBS mean to you? I just turned 46 two weeks ago. They say it’s all downhill once you punch 40, but I’m here to prove otherwise. I really thought my Ironman Triathlete Days were my best years. DBS has made me believe that my best years in personal fitness lay ahead.
5) What has been your biggest accomplishment since starting at DBS? The 25 Toes-To-Bar in a row is at the top of my list of accomplishments at DBS. Also, learning about diet and the importance of eating breakfast. I use to drink 8 cups of coffee before 9AM just to get my motor running. Initially when I started working out at Dane’s I was consuming two GU’s (gels) just so I could finish the workouts. I didn’t realize the gels were counterproductive causing me to feel completely exhausted after one hour. Coach Veronica’s Diet Plan Worked for ME!!
What is a future goal that you have? To be Austin’s Fittest in my age Group. I want to be able to do 20 Pull ups. Ever since the Fittest Competition at Camp Mabry I’ve made it a goal to work on my weakness. I can only do 4-5 pull ups now. Gotta Keep Trying!
7) Tell us a little about yourself? I’m single with no kids and I grew up with 6 sisters and 3 brothers. I enjoyed traveling and participating in extreme sports – 24 Hour Mountain Bike race, Ironman Californian, Escape From Alcatraz Triathlon, and some mountaineering in the Northwest US. On occasion I Volunteer and teach Bilingual Computer Classes at Manos de Cristo a non-profit organization. Served in the US Air Force for 4 years.
What do you do? I’ve worked for Dell for the last 15 years as a Manager and Network Engineer. I’m also the face for Hispanics @ Dell Global – http://content.dell.com/us/en/corp/d/corp-comm/cr-diversity-customer-hispanic
What are your hobbies? Photoshop’n Photos, woodworking, carpentry, remodeling, firearms training, and digital photography.
What is your favorite healthy meal?
Spring Salad for lunch with a chicken breast
What is your favorite cheat?
Buffalo Wings
What is your favorite and least favorite exercise? My favorite is 400 Meter Runs and LEAST favorite is Ball Slams
Mac’s fusion classmate’s had some comments to offer about working out along side Mac on a weekly basis.
Andrea Garza: “Mac encourages me to stay focused until the end of the workout. When we finish he admits that it was tough. I admire how humble he is, it makes me want to be a great athlete like Mac. Mac encouraged me to come and workout on Tuesday and Thursdays. It has been a life changing decision. I am grateful to Mac for encouraging me each week and it is a great way to get a laugh in together.
Brian De Los Santos: “He inspires me to do better everyday, especially with the running. He reminds me that I can more if I just keep trying harder. It is great to see him excel. Way to go Mac!
Doug Tucker: “Mac is the type of guy that when you hear about his dedication, you admire him, and it challenges you do more. A 7 mile run every freaking day, in addition to the Shop workouts and home workouts?!?!? This kid is unstoppable! Keep up the good work Mac!
Coach Aaron Winning: “Mac brings a smile and great positive energy to each and every class. He is hard working and a leader by example with a big heart. He is always willing to help out in class with equipment or anything else. I am happy to be one of his coaches, he is an outstanding guy.”
5) Stay Open Minded: Most likely the bad food habit(s) you and your family have now are just the things you need to give up. Kids will eat when they are hungry, they will not starve themselves. Get the “my kids will never go for that” mentality out of your head and let them surprise you.
6) Know your Food Fingerprint: Knowing our families food allergies and sensitivities is very important. Everyone needs to know and understand their food sensitivities, the human condition is such that good nutrition is foundational to our entire lives. Food either makes or breaks you. 7) Change is Good: Good changes take time. If you are feeling overwhelmed about changing bad habits, remember change IS difficult. Feeding yourself is different from feeding your child. Children don’t have the agency, means and support to make food choices to buy food, prepare, cook and serve it.
Where do I begin? Start with water. Everyday. Fish oil. Everyday. Eat protein at every meal and it in balance with favorable carbs and fats. Decrease foods with a high glycemic index. There are many people who will tell you what to feed your child. You are the only person who will ultimately be making that decision. Always keep in mind that how we eat, what we eat and how we prepare it, are all learned behaviors. What our parents feed us is what we learn to feed ourselves.
If you are an active adult who takes care of their body, then you probably also focus on a healthy well rounded diet. If you are an active parent more than likely you are raising active kids as well. Their diets are just as important if not more than your own. You are shaping the habits they will carry with them for the rest of their lives. When you have children you are constantly teaching them the skills they need to take with them along their life journey. Food is no different. We need to begin training our children in what to eat for the performance of their life, whatever that might be. All kids need excellent nutrition. Those seeking to be physically fit in any area, proper nutrition is even more critical. Food is one of the most significant in the hierarchy of human needs. Learning how and what to feed your child is the most important parenting skill you can obtain. Teaching your kids early on the importance of proper nutrition will be easier considering the habits they will develop not to mention helping you stay out of the doctors office.
Where do you start?
If you begin to research nutrition and health on the internet, you will continue to come across the word “balance”. A balance diet with regular exercise is of the greatest importance.
What does a balanced diet look like?
A balanced diet includes eating a wide variety of foods that will naturally balance your child’s hormone levels through the composition of macronutrients. Greg Glassman has coined the phrase, “Eat meat, vegetables, nuts and seeds, fruit, limited starch and no sugar. Keep intake to levels that support exercise but not body fat.” Plain and simple eat a variety of whole foods on a daily basis. Shop the perimeter of the grocery store and leave the boxes on the shelves. We want to eat in such a way to normalize blood-sugar levels. When blood sugar levels are in an acceptable range it will deliver measurable benefits in fitness and overall health. This is for everyone sedentary and active. We as adults and parents need to make sure that each time our child sits down to eat they have a balance of protein, carbs and fats on their plate. Once we teach a child what a balanced meal looks like we have changed their lives forever.
How do we establish this Balance?
1) Lead by Example: When they see you eating in this way then they will follow. 2) Timing is Everything: Kids need 5-8 meals and snacks a day. You will plan out the appropriate size meals and snacks. They will take what they want and need from those meals and snacks. If they don’t eat it all don’t worry they will be getting a full balanced selection at every offering, they will get everything they need eventually. A child will eat when they are hungry and have the ability unlike adults to stop when they are full. 3) Plan Ahead: Prep your food for the week or a few days in advance. This eliminates the last minutes drive through or shoving a “protein” bar in their face. Preparing and planning ahead is the key to your success. Become accustom to portable foods, you aren’t going to find too many balanced meals outside your kitchen. Get creative with leftovers, they will become your best friends. 4) Admit Imprefection: Cheating is acceptable but as a general rule for child rearing don’t do something you aren’t willing to do 15,000 more times. If fro-yo on Friday after school is your families “cheat” be prepared to do it for the rest of their child rearing years and even beyond! Everything in moderation. Continue to teach your children the dangers of sugar and that it is an addictive substance just like cigarette smoking and they will get it. Continue reading in Part 2
The Beastly Project with BEASTMASTER Matthew Harold
Coach Matthew Harold has come up with a new program called the BEASTLY PROJECT. Yes, it is going to be just as intense as it sounds. Beastmaster Matt will challenge your endurance and strength as he simultaneously builds your capacity in both areas of physical fitness. The project will focus on speed and brute strength, using intense metabolic conditioning paired with endurance focused strongman events and lifts. In true DBS style Beastmaster Matt will include fusion movements in his programming of the Beastly Project.
The Beastly Project will run two weeks long starting on September 10th running through September 22nd. The Beast will meet at Shipe Park located at 4400 Avenue G, just down from the Shop, on M, T, W, F, and Saturdays. Having rest and recovery days on Thursday and Sunday. Weekdays the Beast will meet at 6:00 a.m. and Saturdays at 8 a.m.
Included in the Beastly Project. Matt will create a simple meal plan and menu guide for the Beast. This will be a suggestion of what to eat and when while participating in the project.
Dane’s Body Shop members will pay $65 for the Beast Project all other non-members will pay $99. That breaks down to $10 a class for non-members and $6.50 for members, heck of a deal!
The Beastly Project will be capped at 10 Beast per session (September 10-22 session 1), it will be a first come first serve sign up process. If you don’t get into the first session you will be placed at the top of the list for (Session 2- Oct. 8th- 20th). E-mail leann@danesbodyshop.com to sign up today!
My passion project is back and fast approaching, only a few spots left to jump in. It will be two weeks of hard work, sweat, and “fun”! Oct 8 – Oct 20, weekdays at 6am, and saturday at 8am. We have seen great results from the first run and it will only get better and better. But don’t take my work for it, Carolyn and Terryl will confirm that it is in fact AWESOME!
