#Inspire30 is in full swing, DBS members, and with Week One complete we wanted to check in with participants to see how the lifestyle transformation is coming along. Shop-goer Allison Stoos graciously weighed in with the week’s highs (and lows) of sticking with the plan:
What’s been the most rewarding part of week one?
I feel great about making the goal of sticking to the workout routine I set for the week. Waking up for 7 a.m. Fusion class with Nate was a tough, (but awesome) accomplishment. Thankfully, he’s a really great coach.
What’s been the hardest part of week one?
Getting enough sleep! It’s hard budgeting the time and being intentional about going to bed earlier and also shutting electronics off. And with going to more Fusion classes, I feel even more tired and like I need even more sleep, so I’ve definitely felt the lack of it. That’s been the hardest part.
How has it been changing your diet for the program?
I feel like I ate relatively healthy before Inspire 30, so the dietary change hasn’t been too difficult. It has been challenging to remind myself to drink more water, though. Cutting back on wine and cheese has been a little tough, just because those are my weaknesses.
Has the program affected your social life any?
Ask me again after the weekend! I might have run out of my allotted “4 drinks” already.
What changes are you most excited for at the end of Inspire 30?
I’m most excited about creating new habits. Making these changes has been challenging this first week, but I’m hoping that by Day 35 all of this will just be another part of my routine. I’m excited about a new, healthier lifestyle that will continue on past the month and into the rest of the year.
You can follow Allison along on her Inspire 30 journey via her Instagram account, afstoos, or by searching the #Inspire30 hashtag.
Be sure to check back here in a week to see how other participants are coming along with their Inspire 30, and becoming healthier and happier human beings!
When you’re working towards a fit lifestyle, simply getting to the gym is only part of the effort. Maybe you’re getting to the gym at least three times a week, and have been doing so for a while, but you’re still not seeing the results you want — whether you’re looking for more of an aesthetic change or improvements in your performance. Fitness means different things to different people, but if you’re not eating and living right outside of the gym, you may find that meeting your goals is more difficult regardless of how often you workout.
If any of this sounds familiar, Inspire30 will help you break through whatever barrier is keeping you from reaching your goals. Inspire30 focuses on nutrition and wellness, and gives you “outside-the-Shop” accountability with an assigned coach and partner.
Inspire30 runs from February 1st through March 8th, during which time you’ll meet regularly, hear speakers, and track your progress. The program is open to members and non-members, so bring a friend!
It costs $99 for the full 30-day challenge. Email brittany@danesbodyshop.com by Friday, Jan 30, to sign up!
Kids! What’s got two thumbs, no school, and wants to have a ton of summer fun?
All of you!
Before you head back to school, take advantage of the blue skies and warm sun with Dane’s Body Shop’s Kids Fusion Summer Camp. This ain’t your typical summer camp. It’s packed with so much fun and so many surprises that you won’t believe it’s good for you, too!
The fun happens August 4th through 8th, 9am until noon. We’ll be exploring all the best parts of Austin while being fit and active! And you know what? This camp is for all kids! So invite your friends!
Now for the boring parent stuff:
Cost: $125 for the week and $60 for each additional sibling. Click here for application (full text below)
**IMPORTANT ** Please go online to www.danesbodyshop.com and fill out the waiver form under info for your child.
The results are in! Inspire 30 was a huge success for our members who participated. In case you don’t know, Inspire 30 is a routine-driven method for achieving healthy fitness and lifestyle goals over a thirty day period that will help you break through your fitness rut. Members volunteered to take this extra step and took part in the challenge. We at the Shop are extremely proud of everyone who participated, and if you’re thinking about taking your fitness to the next level, we encourage you to take the plunge into Inspire 30! But don’t take it from us, hear it from community members who already have:
Sabrina Perez
After the first meeting where all the program goals and requirements were explained to us, I thought it was near impossible to accomplish. I have never been very disciplined in my eating habits or in my workouts, but after doing The Inspire 30 program, so many things in my life have changed. I now think about the food that is going into my mouth and the consequences it will have on my body. My fiancé was not thrilled with how radically I went about changing our diet and the food that is kept in our house. After 2 weeks of eating clean, he was all about it. He started asking ME to look up new recipes. Overall, Inspire 30 helped both of us. I always look at product labels, I’m excited about working out and I don’t even want to eat the foods I used to. A great bonus is that my wedding dress is needing to be taken in and I didn’t need to do anything crazy to make that happen.
Arun Dev
When I told people I was doing Inspire 30, three questions popped up a lot: Is it a cleanse?” Is it a weight loss program? Is this where you eat Paleo for 30 days? The answer is none of the above. I saw Inspire 30 as an opportunity to reboot my system, eat clean, get plenty of sleep, recommit to my training, focus on the important things in my life with an amazing support group at the Shop. The program encouraged me to set goals and get back on track after a rough 2013 holiday season filled with travel, food binges, and no training. Coach Leann and the other participants held each other accountable, and it was great to see the support when people hit roadblocks during the 30 day program. Leann’s daily motivational email was both inspirational and filled with useful information on food, training, and life. I would highly encourage people to give the Inspire 30 a shot—it will change your life for the better. Now, I experienced greater energy levels, eat healthier cleaner meals (most of which I prepare), and feel better all round.
Liz Rivera
I didn’t really know what to expect from Inspire 30. I had some goals to lose some more weight and so I figured this would really help me out.
Day One, we did burpees and a short benchmark workout to provide our starting numbers. Then we chatted about what Inspire30 was about, and to me it was about stepping outside of my comfort zone.
We were asked not to consume any dairy for 30 days, and if we couldn’t commit to 30 days, then how about 10? My first reaction was like, “Hell no, I’m not giving up half and half in my coffee!”, but I was committed to trying something new, so I did, and I actually went without dairy for over 30 days! Since then, I have had some half and half in my coffee, but no cheese and no other dairy products. So, what sounded like a horrible idea at the beginning really became a new lifestyle for me.
It also reaffirmed that making small changes to my diet can have a really be impact in the long run. My frequency of “cheat meals” also decreased and I started to cook a little bit more at home. Now I cook a lot of my meals at home. I still go out to eat, but it has decreased quite a bit as well.
What Inspire 30 did for me overall was help me make small tweaks to my diet that I would have been unwilling to make if I had not committed to this. When we retested, my burpees increased by one, and I significantly improved my numbers on the benchmark workout. Per Leann, I “blew it out of the water.” If you are stuck in a rut or don’t know what direction to go in, I would recommend Inspire 30 to help you get started on your new lifestyle.
Pregnancy is hard work, and that’s a fact. But coupling pregnancy with fitness can seem like an insurmountable task, or something that may seem complicated when it comes to the health of the mother and the baby. DBS Member Meredith Berlin was certainly up for the task when she became pregnant. From the first trimester, she never stopped coming to the Shop. She was able to work with the coaches to find a fitness regimen that helped her keep in tip-top shape while also preserving the health of the baby inside her.
It’s wild how quickly 8-12 weeks can go by here at the Shop. Time flies when you’re having fun, we know that’s true, and we’ve been having the time of our lives! So let’s put that hard work to the test and see how well you’ve all improved! That’s right, this means we’re embarking on another month of the Community Gains Project!
Some of you newer community members may not have experience Community Gains with us, so we asked Coach Dunte, a few questions to familiarize you with what’s about to go down over the next three weeks.
First, can you explain to any newcomers what the Community Gains Project is?
The Community Gains Project is the performance testing component of our programming at the Shop, where the skills practiced and lifts trained in the previous 8-12 weeks are assessed, covering both strength work and general conditioning. It is a 3-week phase in our training cycle, including work capacity days (conditioning), 1-rep max or 2-rep max testing days (strength), and “toughness” days (hybrid strength & conditioning). When our entire community meets or exceeds their previous collective performance, we commit time and resources to contributions to the greater Austin community.
So, say I’m a new member. Would I do okay?
Absolutely. CGP is about measuring your own improvements, and when you’re brand new to a lift or a style of training, every day is PR (personal record) day!
What are the goals for each week? What happens when they are met?
Goals are defined in total reps performed during conditioning testing and total load moved during strength testing. Toughness Tests are not measured, but you know when you’re getting better at them!
When the goals are met: 1) the coaches & membership celebrate together in a non-training setting; 2) DBS contributes time & coaching to local charities; 3) the community banks credits toward “Coaches Retaliation” workouts, where the coaches fight through Toughness workouts of their own.
And what if I’m better at the strength routines, but not so much with the conditioning? How would I benefit from CGP?
You get an insight into room for monster PRs! If you have a relatively weak area in your fitness, that is an opportunity to make huge overall progress. Additionally, CGP is about doing all you can do – and doing a bit better than before – so regardless where you’re beginning, you can make a contribution.
That sounds excellent! Is there a winner? If so, what do they get?
Ultimately, the winner is each athlete who exceeds a previous performance. Personal Records are the medals of CGP. Additionally, when the community as a whole succeeds during the three weeks of testing, every person in the extended DBS family–Including the Austin Children’s Shelter—benefits.
Thanks, Dunte!
Well, you heard the man! Lace up your sneakers and fill up your water bottles, Community Gains is back, and it’s time to hit some new PRs… for the community, for the children, and for yourselves.
And don’t forget! Saturday, February 22, we’re playing flag football with the kids from Austin Children’s Shelter! Meet us on the field on Avenue A and 41st to play some football!
We have many members who have attended Dane’s Body Shop classes for a long time and still come to class pretty regularly — about three times a week on average, which is pretty good if you ask us. Sometimes, however, they go through a month where they lose motivation and will miss a few classes. Their routine is shot, and when they come back to class after about a week of inactivity, not meeting their benchmarks, they feel winded earlier into the metcon, and the hour at Dane’s doesn’t feel as good as it usually does. On top of that, the loss of motivation will seep into areas of their life outside the gym. They will sneak in a couple extra burgers through the week, maybe some pizza. If only there were a way to give them the extra boost they need during these down periods…
Luckily, DBS offers the tools anyone will needed to break through their fitness rut through the Inspire 30 program at the Shop! Inspire 30 is a routine-driven method for achieving healthy fitness and lifestyle goals over a 30-day period. Inspire 30 focuses on four basic areas: Nutrition, exercise, supplementation, and lifestyle.
Through the Inspire 30 program, you and your peers will encourage each other to live a healthy lifestyle through making good nutrition, exercise, and lifestyle choices on a daily basis. If you have a weight loss goal, exercise goal, or personal wellness goal you are looking to accomplish in 2014, Inspire 30 is how you can meet those goals and set resolutions for yourself now and for the future.
You will be able to get motivation from your partner, as well as the group of DBS members going through the program. Participants in Inspire 30 keep in touch through three Sunday meetings, find encouragement and tips through regular posts on Facebook and Twitter, and are guided by DBS coaches at their regularly scheduled check-ins.
Join Coach Leann and Brittany along with many other DBS members January 26th – March 2nd as they work to reach new heights with their fitness!
2013 was a monumental year for all of us at DBS, and we’re excited to experience another year with our wonderful community! To show you our appreciation we are hosting two great New Year’s activities to give your 2014 a fun and energetic boost!
On New Year’s Eve at 10 a.m., yoga instructors Ari Witkin and Morgan Osmani will be leading you through 109 sun salutations at the Shop. Bring light and energy into your New Year during this special yoga practice.
New Year’s Day we are meeting at the Barton Springs Pool at 11 a.m. for a game of flag football. After we work up a sweat from throwing around the pig skin, we will head over to the springs for a polar dip. Remember the springs are a perfect 68 degrees year round, so they will feel nice and warm on Wednesday after a little football fun!
Please invite your friends to join in the fun! We’re looking forward to staring the year of right with the DBS crew and friends. Sign up here!
Ahoy there, merry musclemen and mustachioed mates!
Today, we embark on a journey of manly mirth, as we shed our societal inhibitions and unleash the beasts atop our upper lips. It’s Movember!
To raise awareness for men’s health issues, all of the DBS men are invited to grow their mustaches with Dane and the bunch! Join the Dane’s Body Shop Movember Team, and let’s get our lips hairy for a good cause!
You know her from class, working hard, smiling, and bustin’ some dances moves. And you’ve probably seen him in Fusion, Strength, and Run Group churning out reps and getting stronger everyday. They are Janell Fondry and Octavio Ulloa, the DBS August Fusion Athletes!
Our Fusion Athletes of the Month demonstrate strength, commitment, and community through their enthusiasm for health and fitness. Janell and Octavio represent what we love about our community.
We asked them about their experience at the Shop, some goals, accomplishments, and the future!
Congratulations, Janell and Octavio, and keep up the great work!
What brought you to Dane’s Body Shop?
Octavio: I drove by several times and decided to call one day and find out how it works. This person I spoke to spent a lot of time describing each class, the vibe of the shop, and the payment system. They were extremely nice and helpful which was a really good sign and they made me feel like I wasn’t joining a cult and just another “gym” which excited me. Before hanging up I asked for their name and it turned out to be Dane. That was all I needed. I showed up the next morning. Any person, especially an owner, that takes that much time to make you feel welcome is what made me think this was a different kind of place.
Janell: I had seen DBS as a twinkle on Dane’s Facebook page way back in the day when he had started workouts in the park. After he opened the Shop, I made a couple trips to Austin from Dallas and made sure to give DBS a try. When I moved to Austin in spring of 2012, I told Dane he was going to get another member!
What are your biggest goals or accomplishments at the Shop?
Octavio: Losing weight and regaining a sense of what health means to me has been transforming. Shaving minutes off my mile pace and getting stronger at the same time has also been great. At the moment, I’m training to PR on a half marathon in October.
Janell: I really only try for one goal: To get in there 4-5 times per week. I have accomplished it multiple times, but there have been times I’ve had trouble getting there four or five times per month!! For the upcoming year, I’m hoping to keep that 4 times/week average throughout the year — no dropping off!!
What are you favorite and least favorite movements?
Octavio: I’m really starting to love the clean. There’s just something about the movement that makes you feel powerful and engaged. My least favorite is probably toes to bar, more because I can’t do it very well, but I’m practicing, so I hope to get better.
Janell: Chest presses are my favorite. Running and burpees tie for my least favorite.
Janell, you are always smiling, singing, and dancing around the Shop. You bring such great energy to the workouts! How do you keep your spirit up during the week?
This is my fun time, like recess. I have a very consuming job and going to the Shop is sometimes the most fun I have all day!!
Octavio, you’ve recently started helping coach the run groups with Brian, and it’s really starting to take off! Tell us more about the group and why someone who doesn’t normally run (or runs all the time) should join.
The run group offers a mix of speed and hill interval training and also a longer run on the weekends. We meet for speed/hill intervals on Tuesday and Wednesday night and longer runs on Saturday. It’s open to all, and we have different options depending on your running experience and background. Brian and I try to build workouts that will improve your speed and endurance so you can confidently prepare for a race or just increase your overall health. I’ve heard people say they hate running, and that’s fine. Running may not be your cup of tea and you may never have any desire to run a marathon. No problem. But if you are struggling in the fusion or hybrid classes when you run a 200 or a 400, that is something that you can improve on, just like any other movement or exercise at the shop. The DBS Run Group offers a welcoming, non judgmental, no ego environment where anyone can get encouragement to be whatever kind of runner you want to be. I think running is one of the greatest sports because you don’t need anything but a pair of shoes to do it. You can be anywhere in the world and just go. Plus its an amazing way to see a place in a completely different light.
What do you see for DBS in 2 years?
Octavio: I can see DBS having several shops in town. As far as I can se,e there seems to be and endless amount of interest from the community. I think within two years DBS could be hosting and sponsoring competitions like AFM or Crossfit. What I would love to see is the run group as one of the normal classes offered in the shop, just like fusion, hybrid,or strength. I would be proud to play any part in that.
Janell: As DBS grows, my hope is the community of members maintains its closeness. I’m happy to hear about expansion, and hope that gives the crew an opportunity to add new programming to continue to foster an environment that encourages a healthy lifestyle!
Click here to be a part of the Dane’s Body Shop community!
