MMB – SCW Mania 2019!

Hi Everyone,

Happy Monday to you!  I hope you are walking into your Monday feeling refreshed and energized from your weekend!  Do you enjoy the glorious weather?  Did you get out and move?  I’d love to hear about what you did!  Great  work by everyone who made it out to classes this past week.  I know this time of year can be a little wonky trying to carve out time for work outs, but keep trying and do the best you can to take care of your body, mind, and health! 

Picture of 8:0am Crew from Saturday morning!



Announcements and Reminders:

  1. Cardio Core is Tuesday at Jen’s Studio!  I teach three classes on Tuesdays:  5:45pm to 6:45pm, 6:55pm to 7:25pm, and 7:35pm to 8:05pm!  I currently have openings for class tomorrow night, so please text or e-mail me to be added to the class roster! 


  1. Cardio Core date changes in April & May!  Due to my son’s baseball schedule, there are a few Cardio Core classes that will be taught on Monday nights.  Here are the dates:   4/8, 4/29, 5/6, 5/13, 5/20  I’ll have sign up sheets available this week. 


  1. 6 -Week Spring Fitness Challenge is coming April 6th!  It’s time to celebrate spring with another Fitness Challenge!  Come get weighed in on week 1 and again on week 6 and let’s find out who the biggest reducers are out there!  This is a great time to invite a friend and shake things up in your fitness routine together!  Classes offer timed fitness tests, drills, and obstacle courses that are designed to motivate and challenge you to bring your best!  Let’s do this thing together and have amazing results that will catapult you to the next level!  NOTE:  There will be NO Challenge on Sat. April 27th! 

Thought for the week: SCW Mania 2019!

Some of you may be asking, “What is SCW Mania?”  SCW Mania is the premier fitness conference in the US and is designed for fitness professionals to earn their CEC’s and to take cutting edge and motivational classes from master trainers.  I look forward to going to SCW Mania every year because I always walk away with a renewed sense of inspiration, motivation, new movement patterns, and class design ideas.  I also love to share what I’ve learned and keep you guys updated on what the current trends are in nutrition and fitness! 

I had the opportunity to take a variety of different classes that I specifically chose to help inspire me for my personal training and group exercise classes.  I think my favorite class was taught by Irene McCormick, who is the Senior Director of Training for Orange Theory.  Irene has been in the industry for many years and is a master trainer, author, and now at the helm of the ship for Orange Theory. 

Irene’s class was called Quick and Dirty 30!  It was awesome!  And guess what?  It was all about partner drills, burst training, and body weight training!  Oh, it was so good!  I can’t wait to incorporate some of these drills and challenges into group exercise and boot camp classes!  You guys are going to love it! 

The fitness industry is definitely aware that people are time starved out there and that fitness needs to be smart, compact, and efficient within a shorter period of time.  This is why HIIT classes and boot camp style classes are so popular.  You can work multiple muscle groups, in all three plains of motion with level changes, intensity, and efficiency. 

I also took one of Mindy Mylrea’s classes called Fluid Strength.  It’s all about body weight training, but changing the approach of each exercise.  This technique is not about counting reps, but instead, diving deeper into one movement pattern and doing a variety of different things with it to fully and completely exhaust the muscle groups.  It’s hard stuff, but oh so good!  I’ll share a few of these movement patterns with you! 

For nutrition, I love taking classes from Melissa Layne, who is a RD and works for University of Georgia teaching a variety of nutrition classes.  She’s also a personal trainer and group exercise instructor.  She was teaching us about saturated fats and why consuming saturated fats are more dangerous for us now than in generations past. 

In the 1950’s and 60’s, what did people eat for breakfast?  Bacon and eggs right?  Did people have the obesity problem then that we have now? No.  Why?  In the 1970’s when food marketing and lobbyist came onto the scene, they wanted to market corn and high fructose corn syrup and wove them into breakfast cereals!  What do you also need for cereal?  Milk!  So, our dependency on corn and dairy began and so did a multi-billion dollar industry.  What happened to our health?  Boom – obesity started to skyrocket.  We introduced processed foods with transfats, tons of sugar and sugar additives, and a recipe for disease that is continuing to plague our country today. 

So, back to saturated fats.  When people have healthy arteries, it’s kind of like a slippery water slide in there and the saturated fats slide on through.  When our diets started incorporating more and more sugar over the last few decades, our blood sugar levels began to rise.  Sugar, has an abrasive nature to it.  Have you ever used a sugar scrub on your face as a cleanser?  Well, in our arteries, sugar can damage the lining of our arteries, leaving little grooves in the arterial wall.  So, now when we consume saturated fats, there’s a nice little pocket for the sticky substance of plaque to hang onto.  Overtime, this is how we end up with hardening of the arteries, because of all of those little grooves that have been formed from diets high in sugar and saturated fats.  The combo of them can be lethal.  Wow.  Crazy right! 

The other great thing about exercise is that exercise raises our HDL (good) cholesterol and lowers the LDL (bad) cholesterol.  So, if you do consume saturated fats, but you are a regular exerciser and keep your sugars low, you will have a much better chance of not becoming a victim of heart disease or diabetes.  That’s good news right?!

I thought I would pass along that tidbit of info.  So, keep moving guys because the chemicals and hormones that are released into your body from vigorous exercise really is amazing stuff and truly does fight disease! 

See you in class soon!

Here are a few photos from the weekend:

A photo of Mindy Mylrea! 

My buddy Doreen!

Group of personal trainers.  Notice they are mostly middle aged women?  Interesting huh?

A slide taken from Melissa Layne’s workshop on fighting inflammation.  Do you eat these things?