About

Dream Big or Go Home

Have you ever wanted to discover your life’s purpose? Why you were brought into the Universe? Why were you chosen to be you? It often crossed my mind as a young child.

At the age of 9, our teacher asked us to create a ‘life map’ from birth until death with events in between. After graduating from The University of Tennessee, I wrote, on a full basketball scholarship, I decided to be the first 7 foot female in the NBA. Four years later, I would retire, become a nurse and start a family in Texas with my cowboy husband at 28. Our 5 boys would run our farm while I ran our adult day care center. At 67, I would be run over by a car and die. That was my plan at 9!

HOLY COW! I used to think if my life wasn’t planned out how I wrote it out to be, it didn’t truly exist. I’d become extremely frustrated and upset that things wouldn’t go my way and then anxiety and overeating would start. I think back to the time I followed the rules and wrote my sad life’s journey. I mean come on, who wants to drop dead at 67 and by a car???

Today at 30, I can look back at how that ‘life map’ turned out; most of it did not come true. I’m 5’1 1/2 (yes, 1/2 inch!), played Division II basketball in college, did not marry at 28, and 0 kids or significant other. I did however make it to Texas and nursing is not out of the question! I forgot how fun it was to be a rebel and not listen to anybody but myself!

xoxo B

BULK UP — The 10 Most Important Fitness Goals

It Requires Frequent Eating

Eating five or six small meals a day keeps your body’s metabolism firing. If you don’t eat often, the most readily available substance for the body to consume is muscle—not fat. The body is resistant to fat loss and will turn to attacking lean muscle first. Keep plenty of fuel in the tank so muscle is not consumed.

Sleep Is Key

It’s difficult to build muscle without adequate sleep — seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released, allowing your body to recover and grow. Without adequate sleep, you’re sabotaging your efforts to build muscle.

The Foundation Is Important

Beach muscles and Olympic lifts draw more attention. But the many little stabilizer muscles around your shoulders, hips, and midsection — collectively the core — provide a strong foundation. Challenging the stability and mobility of these key muscles with medicine balls, physioballs, mini-bands, and rotational movements (lifting, chopping) pays huge dividends.

Routine Is The Enemy

Training at a consistent time of day is a great thing. But having a routine workout is not since the body quickly adapts. Constantly challenge yourself by adding different movements. When you do turn to a familiar exercise, aim for a personal best.

Continue…

http://www.mensfitness.com/training/build-muscle/15-most-basic-facts-about-building-muscle

 

Workout of the Day!

Hey Y’all! Grab a partner for this one! Use weights at your own discretion!

Our WOD is as follows:

3 rounds of 10 each

Presses overhead
Squat to fold
Single leg Deadlift
Butt kicks then high knees

5 rounds: 8 each

Partner get up
Partner crawl under and over
Partner hamstring curls
Partner leg throws

Workout 1-8 (1 rep through then 2 reps…)

Sprawl
Butterfly sit-up

Life: It Doesn’t Slow Down for Anyone!

Hey y’all!!

It’s been a hot minute since I wrote a little something for you! I am acquiring new clients, diving into new projects, studying more fitness related topics to add to your workouts and to top it off looking to move soon! Plus it is so disgusting outside in Austin that by the time I “sit down” aka fall asleep, that’s my only break during the day (besides eating or my own workout)!

I do want to discuss a topic that is weighing heavily on my mind and that is life as we know it. We are made to be machines and keep pressing forward with resiliency and brilliant minds full of magic and love. Sometimes we are too caught up in the fantasy of the outside world that we forget to turn inward and see who we truly are as a human being. Are we making a difference in the world as we grow up? I don’t mean are you personally growing, because you should and will do that anyway. What I mean is are you going out of your way to help someone else in need? Are you striving to make the world a more beautiful place?

I do not train people for fame, money or power. I PRIVATELY train clients, and you would never know I did so for a living. No, I am not bragging about being a trainer, but I will take a second to brag on who I train.

One client came to me asking to help her put weight on, because she never was able to do it herself. We discussed why and how I could help. She started weight training with me at 125lbs at 5’7. After 2 months of working together, she put on 10lbs of muscle mass, was lifting more than she ever thought was possible and seemed extremely happy with her own goals. I can’t take credit for that! She wanted to work and put an effort into herself. What did I do then? Drew up a timeline, a program for her to follow, nutrition to fulfill her dietary needs and watched her grow into herself. We recently separated our trainer/client relationship, but it’s an example of someone who made a difference in my life and I in theirs!

We tend to lose sight of why we are here on Earth; to make a significant impact on the lives of those around us. I am religious and pray often to ask my God for guidance. Just last week I asked him to help me find new people to train so that o can continue to serve my purpose. Of course he delivered per usual!

It comes back to finding your true calling before life passes you by and you’re stuck wondering what happened! For fucks sake, follow your heart!!!! I cannot say that enough to friends and family! It’s been a blessing, a struggle and a downright slippery slope of a few months,  but I know it is what I am supposed to be doing with my life. Do not let life run away from you or run you down. Stand your ground, ask for guidance, and give your time to others who need it. You will impact more than you’ll ever know, and you can change your life by doing a simple act of kindness!!

Rest well!

xoxo B

Workout for the Day/Week

See the Spell Your Name Picture below!

Spell out your first name on Monday, your  middle name on Tuesday, your last name on Wednesday, your spouse’s name, dog’s name or child’s name on Thursday and your mother’s full name on Friday including maiden name!

On Saturday, try to do the stamina workout in 1/2 hour! The way it is designed is you start with 1 100 meter run, your second round is 2 Single leg deadlifts (each leg with or without weights) and then the 100M run. The third round is plank jacks, 2 single leg deadlifts and the 100M run. Your goal is to complete all 10! If you have questions on the exercises, please email me at bmappfitness@gmail.com!

xoxo B

Sunday’s Sermon

Hi Y’all!

Yes, I’ve missed a few days of writing, but 11 clients and growing, consulting and studying all took a hold of me this week; plus my own workout schedule. Today I went to a lovely mass with my friend Brittany. We learned about the meaning of despair and how to think of it as a positive word. For me that is extremely difficult to do during times of heartache or negative influences around us i.e. social media. There’s this perception versus reality that people lead with, and before you even meet them you feel as f you know them. However, their lives online do not reflect their true soul. One cannot tell me that they are smiling all the damn time and happy with their relationship every minute of the day. It’s those that do not share their lives that I admire, unless of course it has to do with plans for their birthday on Facebook. I tend to forget, and those reminders are extremely helpful!

Speaking of reminders…despair! The definition was said to be the giving up of hope. There’s a verse in the Bible Psalms 88 that speaks exactly the truth about despair. The author reflects that he is troubled and unworthy of living, but he knows deep down that God has a place in his heart and life. He knows God will be there through the good times and the bad ones. He is upset that the Lord decided to forget about him during his time of need, but that is not true. God is always with us, even when we are exercising!

Now I know you may be wondering why I am bringing up despair, loss of hope or defeat, but it’s quite obvious that goes on in our world today. For example, when you miss a lift at the gym or cannot finish one more push up, you feel defeated. Some of you may even cuss or become agitated and scream “Jesus Effing Christ”;

I am guilty of it many times. When you are working out with a partner and they don’t push themselves, you get upset and take frustration out on them. You get home and criticize them for being a waste of your time and you spew hate and negativity towards them. Do you mean to do that? Do you mean to throw people under the bus?

No, but you’re doing it out of despair! You feel as if you let them down or they let you down or you both let the coach down. You’re angry and need to take it out on someone, but what about asking the big man upstairs for some guidance? Reminder: He’s always there like that character in Hey Arnold with the flashlight; you may not see Him, but he pops up unexpectedly!

Disclaimer: You may not believe there is a Higher Power, and that is perfectly OK. What I want you to think about is actually thinking before you speak or write out thoughts even the not so nice ones. There is positivity behind despair. How you ask? Out of our tragedies, there is and always will be a glimmer of hope. It could come from God, it could come from within or someone else. We may not always see the beautiful message written out on paper or in the words we speak to someone else, however; there is always a lesson learned.

You may not lift 100+lbs this week, but that does not mean it won’t happen the following week. We cannot let despair conquer our truth: the truth that God is there to guide us home no matter what. The truth always seems to set everyone else free, so why not start? Be honest, always. Do what you say and follow through and mean it. If you love someone, tell them! What do you have to lose? A little heart-break? Guess what comes out of heart break, a stronger resilient YOU!

I may not make any sense in this article, and I sure as hell don’t care. I am living my truth. I am still human and will face despair running a business. I will break down and lose my mind at times! I know though that God watches my every move. He is not going to let me fail no matter what as long as I keep pushing and believing.

Friends, believe in yourself. Know that this life is possible to be your true self. With love and kindness, I wish you a happy Sunday!

xoxo B

Workout for Today!

Here is your Tuesday sermon: Do not let anyone in your way! If you want something, make it happen. Don’t let fear get in the way of your success. The money and positive side effects will be there, but you need to put in the time and effort. That is my main reason for slacking off on my website blog! I have been fortunate enough to gain a few great clients, and they take priority over my blog. Don’t worry, I will still write but when I have the time!! For those of you who have not worked out yet or need extra love, here’s your workout!

3 rounds of 10:

Walking lunges/Bicep curls/Burpees/Jack Squats/Jumping Jacks

3 rounds of 10:

Pushups/V-ups/Crunches

6 rounds-1min for each round

20 High knees/10 air squats/5 squat jumps/2 Burpees

3 rounds of 10:

Squat to hammer curl/Reverse fly/mountain climbers/Plank Jacks/Sprint for 10 seconds!

Enjoy!! Xoxo B

Motivation Monday

Hello to you all! Yesterday I competed in a Strong Person Competition, but unfortunately I blew out my shoulder unexpectedly. I finished the damn competition, because I am not a quitter. However, I am very beat up and need some time to relax my body. I only went to the gym today for active recovery and walked this evening with Macey after the thunderstorm.

Today also marks my 2 year Austin anniversary. I was super sad today, but I picked my sorry ass up and stretched at the gym around my favorite people. Could I have stayed home and complained or complained to my clients? Sure! I am positive that happens often, but I am not that person. I cannot feel sorry for myself. Self motivation is not easy for most people, but finding the will ano the way makes you more successful.

if you truly want something or someone in your life, you will fight like hell to get what you want. Feeling sorry for oneself can be a temporary mishap, and we are allowed to be in that moment. It is when we allow it to manifest and take over that the breaks should be pumped and we say no to ourselves for allowing self defeat!

If at any point you’re stuck, need advice or someone to chat with, know that I am here! Yes, I am a trainer, but I have two ears and a heart that loves to give!! Be well my friends!

xoxo B

 

Holy Workout, Batman!!

Remember when you were around high school age, and you couldn’t wait to be done school for the summer? Remember working your first summer job, maybe you were a bus boy or girl or you were the host or hostess? Do you remember making a few bucks and thinking that was golden cash you couldn’t spend? Well friends, every memory of my childhood flashed in front of me today as I completed the Murph workout. If you belong to a gym, most of us participated in the same horrendeous workout. Murph was a soldier who died in Afghanistan in 2005. He loved Crossfit and the particular workout I participated in this afternoon.

Here in Austin at 4:00, it was 90+ degrees with 85+% humidity. The workout is the same every year, but unfortunately my time didn’t improve from last Memorial Day. Why? Last year, I did not do the workout strict. I scaled it, and I finished in record time around 35 minutes. However, this year it took me 49:29. I did the full workout the way it is designed, and it sucked! I applaud those who can run as if their life depended on it. My friend and I took our time, but we both were very winded.

The workout is as follows:

1 mile run/100 pull ups/200 push-ups/300 air squats/1 mile run

I did not add a weight vest this year, but I think I will do that next year. I struggled on the beginning run. I threw up as I started to take off and knew it was going to be a rough one. The run was all hills, and it was 1.07 miles; yes, I ran a total of 2.14 miles after crushing my body. It is nothing in comparison though to the men and women who fought and continue to fight for us. What is one workout to honor a fallen soldier? Just every single childhood memory flashing before me as I vomit in my own mouth. How’s that for a visual?

Anyway, I am grateful to have all 4 limbs, a clear and sober mind and body and a support system to rely on when life is miserable or difficult. There is too much negativity in the world, and if one workout can bring the country together today then we’ve all done our part. God bless all of you, our country and our heroes! May we serve together as one for liberty and justice for all who live here!

xoxo B

Paleo FX Conference

Friends!!

I hope you are all enjoying your week thus far! I know I sure am! I’m up in weight because of muscle, but I’m down 1% of body fat. No complaints there!

This past weekend, I went with my mentor to the Paleo FX conference here in  Austin, TX. We sure did enjoy all of the snacks and fit people handing out goodies. What struck me was one particular booth though, and it was two young men. They were selling CBD oil. CBD is derived from hemp which is high in cannabidoil (CBD) and low in THC (tetrahydrocannabidoil). They explained to us the benefits of using CBD to treat several disorders such as depression and anxiety, sleep deprivation, arthritis and cancer.

I decided to try a sample of the oil by spraying the cinnamon flavor into my mouth. Prior to that, I was super amped up. I drank coffee, had a few snacks (no sugar), and overly excited to be with my mentor for the day. Once that CBD oil hit my tongue, the world slowed down and mellowed me out. I’m not sure if my personal anxiety was kicking in at the conference, but I never felt more relaxed! It was beautiful, however; I went to a picnic shortly after and pigged out. One of the side effects of CBD is an increased appetite. I personally have a very delightful sweet tooth. It went to town on Sunday!

If I had a choice though between THC and CBD, I would choose the latter, ladies and gents. If you are a marajuana smoker, no judgement, please check out the facts of CBD versus THC. You’ll still receive the same mellow “high”, but maybe you won’t be paranoid or have lucid dreams or hallucinations. Just think about it!!

The conference was well run and very organized. We were extremely impressed by folks speaking on topics such as hormones and how they effect your workouts, ketogenisis and studies behind the diet, and many more topics. I will for sure go back next year, and I think I’ll buy some CBD while I’m at it!

xoxo B

Feedback

Hi All! If you are following my blog, are you interested in why I am writing? Are there topics you want me to cover? Please leave your comments below. I welcome your responses!

xoxo B

Workouts for Every Day!

Howdy! Here are some workouts to try if you’re at home or on the road. Try to do 3-5 rounds!

Monday
* squats (twenty)
* wall sit (twenty-five seconds)
* plank (fifteen seconds)
* push-ups (five)
* jumping jacks (thirty-five)
* crunches (twenty-five)
* lunges (fifteen)
* sit ups (ten)
* butt kicks (ten)
Tuesday
* squats (ten)
* crunches (twenty)
* jumping jacks (ten)
* push-ups (ten)
* lunges (twenty-five)
* sit ups (thirty-five)
* wall sit (forty-five seconds)
* plank (thirty seconds)
* butt kicks (twenty)
Wednesday
* squats (fifteen)
* sit ups (thirty)
* crunches (thirty)
* wall sit (thirty-five seconds)
* jumping jacks (fifty)
* butt kicks (twenty-five)
* lunges (twenty-five)
* plank (forty seconds)
* push-ups (ten)
Thursday
* squats (thirty-five)
* crunches (twenty)
* lunges (fifteen)
* plank (thirty seconds)
* sit ups (fifty)
* wall sit (sixty seconds)
* butt kicks (thirty-five)
* jumping jacks (twenty-five)
* push-ups (twenty)
Friday
* squats (twenty-five)
* sit ups (forty)
* plank (sixty seconds)
* push-ups (thirty)
* crunches (thirty)
* lunges (sixty)
* jumping jacks (fifty-five)
* wall sits (forty-five seconds)
* butt kicks (fifty)
Cardio
* first week – thirty-second sprint, thirty-second jog (repeat five times)
* second week – thirty-five-second sprint, forty-five-second jog (repeat six times)
* third week – forty-five-second spring, sixty-second jog (repeat seven times)
* fourth week – fifty-second sprint, forty-five-second jog (repeat eight times)
* fifth week – fifty-five-second sprint, thirty-second jog (repeat seven times)
* sixth week – sixty-second sprint, forty-five-second jog (repeat six times)
* seventh week – sixty-five-second sprint, sixty-second jog (repeat five times)
* eighth week – seventy-second sprint, forty-five-second jog (repeat six times)
* ninth week – seventy-five-second sprint, thirty-second jog (repeat seven times)
* tenth week – eighty-second sprint, forty-five-second jog (repeat eight times)