NEW CLASS!

OK, so schedule is changing again.  I will be teaching PiYo at 9am at Champion Fitness on Tuesdays starting on 10/4/2011.  Come try the gym and class out for free...tell them PAT sent you...let's SWEAT!

http://www.championfitnessgym.com/

CHAMPION FITNESS

5840 LEGACY CIRCLE
PLANO, TX 75024
972.673.0227

Update...

I just wanted to get an update out to those of you that check this blog regularly.  I have had way too many things on my plate lately so caloric burn and class updates have been lagging.  My schedule is changing drastically so stay tuned for class updates, caloric burn info and other fitness news.  I thank you for the follow and hope to increase your interest and awareness in the field of Fitness.  I plan to offer personal training services after the start of the year so keep in touch with me if this is something that interests you.  I wish you all good health and continued wealth.

TKB Round 47 @ 24 Frisco

GOOD MORNING to a new round...I have been listening to the music and can't say I like the warm-up song (just weird) but love "Going to the Beach to tan my Cheeks".  Gonna take a few weeks to get that TURBO section down, it's a little longer than a few of the other rounds so more to remember.  Lot's of Plyo which is good for the calorie busting!  I will work on it and bring to you guys in a couple of weeks...stay motivated and keep moving!  1 hour at 1006 calories.

2 weeks worth of caloric burn information

Needless to say, I HAVE BEEN BUSY...here we GOOOOOO!

Tues 8/16            PiYo @ Fac @ 4:30                                    728 calories
Wed 8/17            TKB @ 24 @ 9:15                                      1182 calories
Wed 8/17            Ath Training @FAC @ 7:00                       906 calories
Thurs 8/18          No Limit Circuit at Lifetime @ 6:15          956 calories
Fri 8/19              TKB Training @Camp Pat @ 8:30             866 calories
Fri 8/19              TKB at FAC @ 10:45                                 1156 calories
Mon 8/22           TKB at FAC @ 9:30                                    1124 calories
Tues 8/23           TKB at 24 @ 9:30                                       1214 calories
Tues 8/23           PiYo at FAC @ 4:30                                   748 calories
Wed 8/24           TKB at 24 @ 8:15                                        1032 calories
Wed 8/24           Ath Training at FAC @ 7:00                       884 calories
Thurs 8/25          No Limit Circuit @ Lifetime at 6:15          1026 calories
Fri 8/26             TKB Training @Camp Pat @ 8:30              902 calories
Fri 8/26             TKB at FAC @ 10:45                                   1298 calories
Mon 8/29          TKB at Fac @ 9:30                                       1108 calories

I will  try and stay on top of the calorie burns this week but as you can see, sitting is not my  priority!

TURBO Tues @24 Frisco...

WORK WORK WORK and then WORK again HARDER!  That was the theme to this morning's class...I looked like I just crawled out of the shower with all my clothes on...who knew you could sweat that much.  It was a slippery mess up in the right corner and a little EXTREME...got my first kick in the FACE which made this a TRUE KICK BOXING CLASS...swelling is down and it's just a hazard of the job so to speak...all is good.  1 hour at 1296 calories...that beat yesterday by 34 calories...the week is looking GOOD!

TURBO Monday at FAC

Welcome back CRAZY CAROLINE...I think we shocked her with how fit we remained in her absence.  GREAT class...not too many Turbo's but an awesome caloric burn.  I liked the INSANITY thrown in as it makes you work hard and keeps it Fresh...you never know what you are capable of until you try...1 hour at 1296 calories.  What a WHOOPIN!

SCHEDULE for Week 8/15 thru 8/19/2011

Here we go...last week before school starts.  Schedules are going to change so get this one last HOORAH in before it does.  I will still be here to kick you into gear...LET'S GO!

Mon 8/15         TURBO at FAC @ 9:30am
Tues 8/16         TURBO at 24 @9:30am
Tues 8/16         PiYo at Fac @ 4:30pm
Wed 8/17         Turbo at FAC @ 9:15am
Wed 8/17         Ath Training at FAC @ 7:00pm
Thurs 8/18       No Limit Circuit at Lifetime McKinney/Allen @ 6:15pm
Fri 8/19           Turbo at FAC @ 10:45am

Gonna try and beat some of those numbers from last week,so you don't want to miss these...POWER

Caloric Burns 8/8 through 8/12

Here we go...another week down and one week till school starts...plan on picking up the pace!

Mon 8/8              Turbo at FAC (subbing)@ 9:30am = 1328 (that's an all time high people)
Tues 8/9             PiYo at Fac @ 4:30pm = 775 (another high for this format)
Wed 8/10           Turbo at 24 @ 8:30am = 1216 (goodness I am on a roll)
Wed 8/10           Ath Training at FAC @ 7:00pm = 946 (Plyo Power Baby)
Thurs 8/11         No Limit Circuit at Lifetime McKinney/Allen @ 6:15pm = 1012 ( INSANITY)
Fri 8/12              Turbo at FAC @ 10:45am = 1250 (6 TURBOs)

Amazing when I have sleep, I burn MORE as if anyone thought that was possible.  I also made a slight change in my morning and afternoon diet (adding more protein and fiber)...out of control energy.  If you are not fueling your body for your workout, you will not get the results you are seeking...PROVEN!

Caloric Burn Info for 8/1/2011 thru 8/5/2011

Sorry for the delay...sitting at the computer lately has been a thing of the past.  Here are the caloric burn numbers for last week's workouts.  Great week of classes and you guys came to work hard.  Birthday week consisted of lots of sweets and eating out so I doubt seriously if I even broke even.

8/1/2011                  TURBO at Fac = 1188
8/2/2011                  TURBO at 24 = 1213
8/2/2011                  PiYo at Fac = 816
8/3/2011                  TURBO at Fac = 1084
8/4/2011                  No Limit Circuit at Lifetime = 896
8/5/2011                  TURBO at Fac = 1166

Way to bring it members...what kind of numbers did you get?
Way to Bring it Members...what did you get?

SCHEDULE for Week 8/8 thru 8/12/2011

Here we go!

Mon 8/8                          Turbo at FAC (subbing) @ 9:30am
Tues 8/9                          Turbo at 24 Frisco @ 9:30am
Tues 8/9                          PiYo at Fac @ 4:30pm
Wed 8/10                        Turbo at FAC @ 9:15am
Wed 8/10                        Ath Training at FAC @ 7:00pm
Thurs 8/11                       No Limit Circuit at Lifetime McKinney/Allen @ 6:15pm
Fri 8/12                           Turbo at FAC @ 10:45am

SCHEDULE for Week 8/1 thru 8/5/2011

OK, Busy week ahead...no different from previous weeks.  Let's keep the momentum going people...legging season is coming and no one likes dimples in your pants!

Mon 8/1                             Turbo at FAC (subbing) @ 9:30am
Tues 8/2                            Turbo at 24 Frisco @ 9:30am
Tues 8/2                             PiYo at Fac @ 4:30pm
Wed 8/3                            Turbo at FAC @ 9:15am
Wed 8/3                            Ath Training at FAC @ 7:00pm
Thurs 8/4                          No Limit Circuit at Lifetime McKinney/Allen @ 6:15pm
Fri 8/5                              Hustle at FAC @ 9:30am (yes, I will be back)
Fri 8/5                             Turbo at FAC @ 10:45am

Let's GO!

Caloric Burns 7-25 through 7-29

This has been one crazy week so I apologize for just getting these numbers posted.  It is winding down to the end of summer (for kids anyway) so keeping them entertained and myself busy has been WORK.  Still working hard and thank you for joining me.  Here we go...

Monday 7/25              Turbo at Fac @ 9:30am                                 1 hour at 1094 calories
Tuesday 7/26              Turbo at 24 @ 9:30am                                  1 hour at 1128 calories
Tuesday 7/26              Plyo Piyo at FAC @ 4:30pm                        1 hour at 774 calories
Wed 7/27                    Ath Training at FAC @ 7:00pm                   1 hour at 902 calories
Thursday 7/28           Will Power and Grace at FAC @ 8:15am      1 hour at 630 calories
Thursday 7/28           No Limit Circuit at Lifetime @ 6:15pm        1 hour at 814 calories
Fri 7/29                     Turbo at FAC @ 10:45am                              1 hour at 1148 calories

I will post next week's schedule next.  Remember, WORK HARD OR GO HOME!

TURBO FRIDAYat FAC-PAT STYLE

Packin the house again on a FRIDAY morning...it's CRUNCH time, just before the weekend.  We only had half a room today but we squeezed in and got'er done.  We were kicking this ROUND 46 today, let's not even mention the jacked up 3rd TURBO...I cannot for the life of me remember the jab, hook, speed bag around (NO WAY NO HOW)...so I just skipped it which of course threw everything else off.  BUT, there is always a BUTT...we had the rest of it down to a T.  Thanks for joining in on the "pumpin".  IT IS FRIDAY AFTER ALL...let's do it again next week.  1 hour at 1082 calories.

No Limits Circuit-Thursday at Lifetime

OK, so we set up circuits tonight with a push-up station, plank station, lunge with curls, squats with lat pull, in/out abs, dips, run-ups, planks w/knee pull.  We also included 3 football runs which were INTENSE by every meaning of the word.  Lots of squats, finished up with some core work and more legs.  Great class my new friends and remember, what does not kill you makes you STRONGER!  Don't make me blow my whistle!  1 hour at 792 calories.

TURBO @ LIFETIME...subbin for the QUEEN!

TKB Round 46 again and in less than 12 hours from the last time...PRACTICE, PRACTICE, PRACTICE!  Managed to stay on the stage the whole time for this one which is a challenge in itself since I can't walk and chew gum.  The lunging part of the TURBO is interesting, not a whole lot of room for error when you have about 3 feet to work with.   Can I just say, that sound system is the BOMB...best I have heard yet.  Clear and THUMPIN!  3 turbos and again, a fun bunch of ladies...I think they like slappin the floor too...he he he.  It was early but they gave me some GROOVE anyway.  Thank you for letting me take the thrown for Melissa...hurry back now.  1 hour at 1088 calories.  WE HAD PITCH...see the difference.

TURBO Sub at FAC...TKB Round 46

Well, if practice don't make perfect, then I aint ever gonna master this one.  It was a challenge doing this at TEMPO but pitch was not working and I tried everything.  It made the round easier and I was able to think quicker but it felt like SLOW MOTION in the warm-up...WOW.  Class was light (attendance wise) but we had a good time pumping it!.  We did 3 turbos since the 1st one was practice just to get the moves down...we did do them all back to back.  We completed (2) full rotations of the leg section as that is my favorite part of the round.  I kinda like slapping the floor too...knocked some jewels off my bracelet.  Great group of ladies...I hope they come see me in the morning sometime when I got PITCH!  1 hour at 974 calories...I NEED PITCH

Athletic Training CAMP PAT at FAC

OH Yea, brought the whistle to this one.  We set it up true CIRCUIT STYLE and worked hard...well they worked hard, I barked orders and checked form.  We did complete 8 circuit excercises and 3 football runs...they were sweating bullets (literally).  We  had a packed class (35 at least) and were stacked and planked on top of each other.  I felt I needed to change it up a bit and this did just that.  Thank you guys for your willingness to "try something new" and get out of your "comfort zone"...I know you are feeling it today. 1 hour at 750 and they worked a lot harder than I did...8 circuits (push-ups, dips, planks, crunches, stability ball, etc) on top of all that.  GREAT JOB!  I clocked (1) football run at 4 min and 37 seconds and 76 calories...depending on how hard you work and how fast you move your feet will give you an even bigger number.

TURBO Wed w/Deb at FAC...

YES, Round 46 is coming right along.  Deb changes hers up a bit so hopefully not too confusing.  I hope the choreography for the TURBO that I posted yesterday helped.  You guys looked awesome and right on cue.  I was amazed at my energy level since this is Day 1 of my Shakeology Cleanse and will need all I have to get through the day.  Of course, now I have added another class to my day...not only will I be teaching HIGH CARDIO in Athletic Training this evening but I will also be staying and subbing TURBO right after...2 hours back-to-back...what was I thinking starting this cleanse right now.  But you know what, no better time than the present because something will always come up anyway...you just gotta do it.  Hopefully I will see some of you guys this evening.  More later!  1 hour at 1172 calories.

PiYo Tuesday at FAC...

Great numbers today guys.  I loved seeing some of my TURBO peeps trying the format out for the first time.  This will make you way stronger for those jump tucks, burpees and air jacks.  We did lots of the Plyo section today and TONS of push-ups.  We even managed to get some core in there.  This was the most people I have seen since Summer hit so GREAT NEWS there.  Sorry about the mic and volume issue.  I will get their earlier next week so I can play with it a little more and  see if we can't get it  to work for us.  It's a little hard staying within the PiYo character when I have to scream and I was afraid if I touched that volume control one more time,  you would have lost the other ear.  1 hour at 680 calories.

TURBO section of Round 46

I have had many requests for this so here goes...

• SQUAT JUMP LEFT, SQUAT JUMP RIGHT, SQUAT JUMP LEFT, SQUAT JUMP RIGHT
• SQUAT JUMP (3 TIMES) FRONT, 2 JACKS
• SKI (2) TO THE FRONT, JACK (4) AND TURN TO THE BACK
• SKI (2) TO THE BACK, JACK (4) AND TURN TO THE FRONT
• RIGHT SIDE JAB, HOOK, SPEED BAG TO THE LEFT
• LEFT SIDE JAB, HOOK, SPEED BAG TO THE RIGHT
• RIGHT SIDE JAB, HOOK, SPEED BAG TO THE LEFT
• RIGHT SIDE JAB, HOOK, SPEED BAG TO THE RIGHT
• SUMO BURPEES (AROUND THE WORLD) 4 TIMES (RIGHT, BACK, LEFT, FRONT)
• RUN IT UP HIGH KNEES, LUNGE BACK (RIGHT, LEFT, RIGHT, LEFT)
• RUN IT UP HIGH KNEES, LUNGE BACK (RIGHT, LEFT, RIGHT, LEFT)
• V-STEP ON THE RIGHT, QUICK CLAPS CENTER (4 TIMES)
• V-STEP ON  THE LEFT, QUICK CLAP CENTER (4 TIMES)
• 8 KNEES RIGHT (TURN THE LAST 4)
• 8 KNEES LEFT (TURN THE LAST 4)
• 3 BUNNY HOPS TO THE RIGHT W/KNEE, GO LEFT
• SLAP YOUR KNEES CENTER FOR 4
• 3 BUNNY HOPS TO THE RIGHT W/KNEE, GO LEFT
• SLAP YOUR KNEES CENTER FOR 4
• HI/LOW RIGHT (4), 2 JUMP TUCKS CENTER
• HI/LOW LEFT (4), 2 JUMP TUCKS CENTER
• JACK CENTER (4) HANDS UP IN THE CENTER AND OUT TO THE SIDE ALTERNATING
• AIR JACK AND TUCK, AIR JACK AND TUCK

Looks like a lot, but it goes FAST and TO THE POINT!  Let's get some!

TUESDAY TKB w/Holly at 24 Frisco

I LOVE it when Holly teaches me a new round.  I have been stumbling my way through this round mainly because I have not been able to take from another instructor.  You can only do so much TURBO on your own before you need to apply it.  Holly breaks it down and slows it down so you can get it down.  Thank you Holly for subbing...REPEAT tomorrow with Deb...give this girl some TURBO 46!  1 hour at 1138 calories.  SLAP THE FLOOR SO THE KIDS CLUB CAN HEAR IT!

Monday TURBO at FAC

Get yo swagger on...simply put.  I just love the music to TKB Round 46...it just gets better.  I would have to say my favorite part is the leg workout, no wait, the Pump It section, no wait, hell I LOVE THEM ALL!  We got the TURBO down...YES!  So, I Guess we will burn up the next class with 6 of those right till we get the rest of it.  Thanks for the support, smiles and sweat.  You guys know how to ROCK THE JOINT.  See most of you on Friday!  1 hour at 1106 calories...and that was mostly confusion.  Good thing you can still burn calories running around like a chicken with it's head cut off!

SCHEDULE for Week 7-18 thru 7-22-2011

OK, here we go!

Monday          Frisco Athletic Center @ 9:30am          Turbo Kick
Tuesday          24 Hour Frisco @ 9:30am                    Turbo Kick
Tuesday          Frisco Athletic Center @ 4:30pm          PiYo
Wednesday     Frisco Athletic Center @ 9:15am         Turbo Kick
Wednesday     Frisco Athletic Center @ 7pm             Athletic Training (cardio)
Thursday         Lifetime Allen/McKinney @ 8:45am    Kickbox Jam
Thursday         Lifetime Allen/McKinney @ 6:15pm    No Limits Circuit
Friday             Frisco Athletic Center @ 10:45am      Turbo Kick

WORK HARD OR GO HOME!

TURBO Friday at FAC-Pat Style

OH NO...it wasn't pretty but still SWEATY!  Thanks for hanging with me sistas on that new round, we gonna get it yet!  Practice makes perfect.  Thank goodness we did not have any mic problems cause I was sucking some wind on those TURBOs and you guys had it down...I was having issues with the "BUNNY" but I got it now...ROUND THE WORLD burpees are insane.  Just when you think it can't get any more difficult, Chalene changes it up on you.  Well, definately keeps it interesting and HELL to the YEA on muscle confusion.  Let's go ahead and throw some "BRAIN CONFUSION" in there while we're at it.  1 hr of training at home before hand was 742 calories.  Then, the 1 hour of teaching at 1072...deficit baby!

Plyo Plus @ Lifetime McKinney/Allen

Playing catch-up as usual.  Man, this is one busy summer.  Hitting 3 gyms in the same week is going to take some time to work the kinks out, that's for sure.  The members at Lifetime were very receptive in having a "new" instructor for their class and were very cordial and they WORKED HARD.  The expression on their face when I said "MARINE" was priceless.  At least they knew what they were in for.  There were approximately 40-50 people in there with benches and weights.  We combined cardio (plyometric style) with some light hand weights (heavy reps).  We worked some major legs and they discovered what a Plyo JACK was all about...I finally got some moans and groans out of them which they gave me freely.  This week will be PURE CARDIO people so you better fuel ahead of time...you gonna need it.  1 hour at 750 calories. 

TURBO 46 Training w/CAMP PAT

OK, this round did not rub off on me the 1st time but now I LOVE IT.  You gotta find your own flare with these things and I did just that.  I am sure it will be challenging but you guys will master it in no time.  TURBO has burpees again and this time they MOVE AROUND THE WORLD...just when you thought you had that mastered, then went and changed it on you.  What does not kill you...makes you _______!  My regulars know what to put there...you want some of this...tomorrow morning at FAC @ 10:45...we gonna earn some CANDY!  1 hour at 908 calories!

Athletic Training CAMP PAT at FAC

WEIGHTS and CARDIO is the name of the game!  Did you BRING IT!  The ones that came to class DID!  2 Football runs...squats, lunges, push-ups, bi's, tri's and some INTENSE core work.  Not much time left to stretch but we were able to go a little over.  Great work ladies and gents...now let's see how Lifetime can hold up...wish me luck.  1 hour at 844 calories.

Tuesday PiYo with CAMP PAT...

Can you say..."the hardest PiYo yet"!  Well, Chalene tuned up the heat in Lesson 17.  HOLY MOLY!  There are so many layers you can add...we will be learning this one for more than a few weeks.  We never even got to the Plyo section.  The abs/core section was INSANE.  If you have never tried PiYo, now would be the time.  This will work every muscle in your body and then it will work your muscle's muscles.  NO JOKE!  1 hour at 784 calories.  Now, that's WORK!

TURBO Tues @24 Frisco...

Well, while Melissa was off being a movie star out in LA, we still rocked the house with Amanda...just not the one I thought it was going to be.  Never judge a book by its cover...I thought for sure this was going to be (not the usual)  but she ROCKED it.  I have no idea what round that was but it was GOOD and I loved the music.  I know it had to be older than Round 38 cause I had not done it before.  Great class and Melissa would have been proud...now off to learn ROUND 46...let's GET SOME!  1 hour at 1164 calories.

SCHEDULE for Week 7-11 thru 7-15-2011

OK, so a new thing I am going to try so you don't have to catch me last minute on FACEBOOK to figure out where I will be sweating it up but only going to post to my FACEBOOK LIKE PAGE so you betta get on it!

Monday          Frisco Athletic Center @ 9:30am          Turbo Kick
Tuesday          24 Hour Frisco @ 9:30am                    Turbo Kick
Tuesday          Frisco Athletic Center @ 4:30pm          PiYo
Wednesday     Frisco Athletic Center @ 9:15am         Turbo Kick
Wednesday     Frisco Athletic Center @ 7pm             Athletic Training (weights)
Thursday         Lifetime Allen/McKinney @ 6:15pm    Plyo Power
Friday             Frisco Athletic Center @ 10:45am      Turbo Kick

Let's WORK HARD OR GO HOME!

MONDAY TURBO...CAMP PAT STYLE

HOLLA...what a sweat fest it was this morning.  Thank you for joining me.  We turned up the TURBOs this week.  6 TURBOS and you shoould be very proud of your accomplishment.  That is no easy task for ANYONE including myself.  Slow, quiet start but you guys woke up around 9:50am...bout time!  I was finally getting some feedback and some thumbs up (probably cause you couldn't talk if you tried at that point).  Great leg section and of course, our famous push-ups...it had been a while so BACK AT IT!  Caroline would have been proud.  Remember, we are wearing RED, WHITE and BLUE to TURBO on Wednesday with Deb to show our support for the US Women's Soccer Team...we got this!  1 hour at 1170 calories.  HAPPY MONDAY!

TURBO Sunday at 24 w/Caroline...

NICE JOB!  We used TKB Round 46 warm-up music and it is HOT.  I can't wait to learn this round.  It's sitting on my desk but gotta get PiYo Lesson 17 down first...ahh the WORK!  Full class this morning and I think I counted 4 Turbos.  We did TKB Round 38 and used up the entire hour so not much left for the stretching.  Great Sunday start to the week...and by the way, I think Right Corner took'em down this week!  1 hour at 1126 calories.  That's HOW I ROLL!

TURBO Friday at FAC-Pat Style

Time to pay the piper for all the bad eating last weekend and you could tell I was not the only one paying.  We sqeezed in 4 TURBOs in the short time we had together and blew right thru some legs.  FAC was nice enough to open the wall for us so we could spread out but then I had to scream louder and farther since my mic was not a FRIEND to me today.  Rather than bust someone's eardrums when it decided to cut out, I opted for old skool by DRILL SINTRUCTOR means of teaching.  Not to mention, having (trying) to mirror some of the sections.  Round 38 (auto pilot) since I left my brain at home after only getting two (broken) hours of sleep.  Don't let it show and you have a way of working through it all with the pumping jams.  Thank you for spending your Friday morning with me...I truly appreciate all the support and sweat.  I know you could be doing something else with your morning...but you made the right choice.  NICE WORK...1 hour at 1126 calories. 

TURBO Thursday at LIFETIME...

So much for a day off...guess I will be picking another day.  New facility for me and what a facility it is.  VERY nice and the members are amazing as well.  I was shocked to see I am friends with a lot of them on Facebook already.  Small world.  Well, Melissa previewed Round 46 and the TURBO section is lots of jumping which I LOVE!  Being on the stage is a little awkward but I am sure I will get used to it like I have with everything else in this FITNESS world.  I taught the end of Round 45 for the 2nd half so we got best of both worlds.  I will be subbing for Melissa Thursday July 21, 2011 at 8:45am Lifetime McKinney/Allen.  Come check it out and show your love for TURBO.  1 hour at 1070 calories.

MARINE CORP Piyo at FAC...

Well, I was trying to go according to choreography for Lesson 14, my kids on the other hand had other plans for my brain (and patience) so I managed to get the first 3 sections memorized and had to "ad-lib" from there.  From the amount of sweat and heat in the room, I don't think the class objected.  Let me tell you, this class is never the same since I base it according to the energy and level of the participants.  If you have ever wondered what this format is like, I suggest  you give me a try...I promise full workout and a little soreness...I mean, what's the point otherwise?  1 hour at 684 calories.

TURBO Tuesday w/ the BOSS...at 24 in Frisco

This has got to be one of the best playlists in TURBO yet...Best Of - 3.  I understand it is not readily available...DANG IT.  I will be searching for that one...a bit challenging as I have never done it before but when you have the BOSS (Melissa Mc Allister) calling it, you look like a pro.  Thank you for the awesome caloric burn.  Numbers of attenance were low ( could it have anything to do with it being the day after July 4) but those few dedicated ones were front and center.  1 hour at 1108 calories...way to SWEAT and SWAG!

4th of JULY WORKOUT at FAC...

Take a day off...you must be CRAZY!  We had a packed class...new ones, old ones and all the ones in between.  Lots of buzz generated since this is our 3rd time combining TURBO w/some P90X and INSANITY/ASLYUM for a massive 90 minute workout.  You thought you could not JUMP one more time, you thought you could not SKI one more time, you thought you could not do one more PUSH-UP but look at you...you did all that and then some.  What does not kill you makes you stronger.  Spread the word and let's blow this format UP!  Thank you to all of those who took time away from your family and Holiday to spend it with us NUTS...we loved every minute of it...oh yea before I forget, I WON!  90  minutes at 1244 calories.

TURBO Sunday at 24 w/Caroline...

Some people are just so addicted to TURBO they can't even take a SUNDAY off...guess I would fit into that category sometimes also.  Caroline is perfecting her warm-up still (too funny since they are always the same no matter what round we are doing).  Good mix of gals and guys...love it.  You don't have to be dancy or even have a good memory...just keep moving and have FUN!  If you have not  tried a Turbo Kick Boxing class, you are not having a BLAST at SWEATING!  This is the trend of fitness right now and will burn up some calories each and every time.  1 hour at 1064 calories.  We KILLED it!

TURBO FRIDAYat FAC-PAT STYLE

Good morning TURBO peeps.  Finishing up our Round 45 since I hear through the grapevine that round 46 has shipped.  I think we have killed this round and need new meat!  That room was packed this morning, thank you for that.  I love to see people as addicted to this format as I am.  We completed 3 really good TURBOs, sorry the first one was my goof, but my front row diva saved the day so not a complete loss.  Share this blog with your friends to keep them motivated and hold their feet to the FIRE as we help each other stay healthy and live a FIT lifestyle.  1 hour at 1048 calories.  YEA BABY

2 weeks worth of caloric burn information

Sorry it has been so long, this has been a busy two weeks.  Summit is California was INSANE and BUSY but well worth the trip.  I hit it hard upon returning so good calorie burns to be had.  I will start back up posting daily.  Thanks for understanding...

June 14, 2011     Turbo @24 w/ Melissa                      1 hour at 1092 calories
June 14, 2011     PiYo @FAC w/Pat                           1 hour at 586 calories
June 16, 2011     Athletic Training @FAC w/Pat          1 hour at 602 (weights)
June 17, 2011     INSANITY w/Shaun T in LA            30 min at 878 calories
June 20, 2011     Turbo @FAC w/Pat                          1 hour at 1156 calories
June 21, 2011     PiYo @FAC w/Pat                           1 hour at 618 calories
June 22, 2011     Turbo @FAC w/Monica                   1 hour at 663 calories
June 22, 2011     Athletic Training @FAC w/Pat          1 hour at 728 calories (cardio)
June 24, 2011     Turbo @FAC w/Pat                         1 hour at 1070 calories
June 27, 2011     Turbo @FAC w/Caroline                 1 hour at 1068 calories
June 28, 2011     Turbo @24 w/Melissa                      1 hour at 1196 calories
June 28, 2011    PiYo @FAC w/Pat                          1 hour at 716 calories
June 29, 2011    Athletic Training @FAC w/Pat         1 hour at 694 calories (weights)

Thanks for playing!

TURBO Friday at FAC-Pat Style

HOOWEE...caloric burn to the MAX!  Got lots of new "front rowers" and they are looking like pros with Rounnd 45...we changed up the FINESSE section a bit to keep it "interesting" so we can work some more legs of course.  I always throw some Pat Legs in the mix and we did lots of  3 pointers in honor of the Mavs winning last night.  ROCK ON...Dirk would have been proud.  1 hour at 1060 calories.  Natonia will be subbing for me next week so do me proud.  I will be representing out in LA at the huge BEACHBODY SUMMIT...hanging with Tony Horton, Chalene Johnson, Shaun T and the rest of the gang.  I will see you guys for regular classes Monday, Tuesday and Wednesday so don't take off just yet...LET'S ROCK THIS JOINT!

TURBO Wed w/Melissa at 24

Well, Deb is my usual for TKB on Wednesday but Kid's Club filled up before I ever got out of bed on Monday morning.  WTH.  I ended up hitting Melissa up over at 24 early 8:30 class.  GREAT BURN 1 hour at 988 calories.  We were having an issue with what workout to do at the end of the Turbo so got a good chance to cool down.

PiYo w/Pat at FAC on Tuesday Afternoons

Great class...numbers were higher than I expected.  We actually followed chorepgraphy for PiYo Lesson 15 and it was a good SWEAT.  1 hour at 644 calories.  I won't even bother to count the amount of oush-ups in this round, but I will tell you there were MANY

TURBO w/Melissa at 24 Hour Frisco

Great class as usual.  I would not expect anything other than her running out of gas.  Thanks Holly Bone for warming us up which forced her to stay with Round 45...YIPEE  1 hour at 1192 calories.

TURBO Monday at FAC w/Pat

Subbed for Caroline this morning and we did TKB Round 45.  1 hour at 996 calories.  Great class.  Let's do this again Monday as I will be subbing for her for the next two weeks. 

TKB Round 45 w/PAT at FAC

Better late than never.  Sorry for the delay.  1 hour at 1042 calories.  Completed all 200 lunges for the challenge in class!

HAPPY HOUR TURBO at FAC...

Well, I shocked myself going 3 for 3 tonight.  I was not sure how much I was going to have left and my challenge was met.  This was a  beating but JOB WELL DONE.  We did TKB 45 (practice makes perfect) and this was a new one for most of them.  I did not pitch too high so they could get a good handle on the choreography and not feel like their heads were swimming.  Numbers were low again but we pushed through.  I think they started to get energized in  the Finesse section which is a great song.  Music is motivation so always crank up some tunes.  Thanks guys for letting me sub for you and putting up with my stinch left over from the last class...hope to see you guys soon.  1 hour at 878 calories.

Pat's FAC Athletic Training...

Weights was the name of the game tonight.  Yep, I had a guy try and do 20 lbs...he had no idea.  I saw him struggling in the first 10 minutes of our first set.  It was his first class and he did great.  I had a few men come back for seconds too...GREAT JOB GUYS.  We had a new playlist this week and I LOVED IT.  Don't worry, I still kept our anthem in there...no break for the weary.  Killer legs and Tri-cep workout and great push-ups guys.  I can tell you guys have been working on those because your form was amazing.  Going to be hitting that cardio hard next week to make up for those who skipped out this week...you know who I am talking too...that's right, BRING IT!  1 hour at 666 calories.

Wed TKB with Deb at FAC

HOLY GUACAMOLE!  Deb is INSANE!  I thought Caroline would have scared her off with cranking the pitch on Round 45 to 13 but I think she craved more.  She had us moving like a  bunch of ants at a Memorial Weekend picnic.  It was fast and intense...The leg workout was so insane, I used some of those moves also in my Athletic Training class and good job on the Football Runs...I know my regulars appreciated that one.  I got some nasty looks but someone must have tipped Deb off on those.  This class has been running approximately 1 hr and 10 minutes so that may account for the slightly larger calorie burn than Melissa...trying to save face so I don't get my rear end kicked too bad next week.  1 hr 10 minutes at 1102.  Can you say SIDS BATH!

5/31 Tuesday PiYo with Pat at FAC

People must have extended their Memorial Weekend by another day.  I hope they realize that summer is HERE and now is the time to stay motivated.  I did have my regulars...thank you guys.  We went back to PiYo 15 with all the push-ups and what a SWEAT!  I think this is my favorite lesson yet.  The music is awesome and the moves are intense.  There is a lot of strength to come from this format and trust me, it will increase your flexibility and strength if you stick with it.  1 hour at 596 calories.

5/31 TKB w/Melissa at 24

Talk about muscle confusion.  My brain was on overload.  I think Melissa mixed 4 different rounds in this class.  I was shocked how much of it I remembered.  There was one I didn't remember at all.  I think I counted 6 Turbos in all.  Class was light in the numbers but that means we were able to move around without knocking into each other.  I prefer.  I attend a lot of TKB classes and even teach a couple and comparatively speaking, this class an enormous amount of energy.  People WANT to be there and make it a point to be there every week.  The dedication is heart warming.  I hope to be able to continue to come to this class as summer approaches.  My kids are not generally fond of 24 hour fitness and I for that matter am not a fan of the kid's club.  I may have to see what CAMP PAT offers up?!  1 hour at 1076 calories.

MONDAY Turbo/INSANITY/ P90X with Caroline and Pat...

Man, we had a bunch of new faces, familiar faces and even instructors in there today.  Looked like everyone was trying to get that caloric deficit before doing it up right on this Memorial Day.  We took this class to the next level with Round 45, then Round 38, too many turbos to even count, some INSANITY abs/core and then finished it off with some P90X Football Runs...we need this more often.  See you guys tomorrow for TURBO with Melissa over at 24...this may be the last one there for a while as my kiddos refuse to go into the "Baby Room" as they call it.  We will see how that works...90 minutes at 1626 calories.

5/27 TKB Round 45 at FAC w/PAT

ON FIRE TODAY...caloric burn was 1 hour at 1020 calories.

5/27 TKB Round 45 Training...

Making it fresh in my mind before the read DEAL...caloric burn was 1 hour at 730 calories.

5/26 TURBO Training at Camp Pat

TKB Round 45 Training Completed...1 hour at 704 calories.

5/25 Athletic Training w/PAT at FAC

All cardio all the time.  Caloric burn was 1 hour at 746 calories and over 200 lunges completed.

5/25 FAC Turbo with Deb...

Better late than never...1 hour at 1060 calories.

5/24 Piyo at FAC

Sorry for the delay guys...this was one crazy week. 
1 hour at 592 calories adn new playlist from PiYo 12

TURBO w/Melissa-Tuesday at 24

RIGHT ON...TKB Round 45, my FAV!  It was a "make my day" kind of morning.  Then I realized I forgot "to kiss myself" this morning.  Couldn't help myself.  GREAT class and the energy was insane...then again I would not expect less from this bunch of crazies.  Hitting it hard this week with Summit 2011 on the horizon.  Gotta look GOOD and this workout will do that for you in no time.  I love to hate the ab section of this round...works balance and core all at the same time...gotta hate it!  1 hour at 1026 calories...Caroline beat Melissa and let the competition begin.  Stay tuned for PiYo at 4:30 at FAC...sure to be a great workout.

Crazy TURBO at FAC-Monday

WOO HOO and HUMP DIDDLY DONE!  That is what I call a workout.  I was a huge ball of sweat before we ever got out of the warm-up section.  That's what happens when you party all weekend...you gotta pay the piper at some point.  There were a lot of you guys missing today...you can't enjoy the party without showing up to work on Monday...BOO HISS!  I think we did a total of 3 Turbos and a huge core and leg section at the end of class.  Remember, 90 minutes on Monday starting at 9am...be THERE or I will come find you.  78 minutes at 1080 calories.  Now that's what I call a BEATING!  Now, for the best meal of the day...SHAKEOLOGY BABY!

TKB w/Pat at FAC on Friday...

I missed you guys at HUSTLE but just could not allow the funky moves to cloud my brain before teaching class.  I do love my HUSTLE but I needed to make sure I had this down.  I will be back with you guys soon...this will take some mastering and being able to move from one format to the next without getting confused.  That is why I admire Melissa so much, she just flows and kicks butt each and every time.  We did get 3 TURBOs in there so major work on the caloric burn and you guys rocked the leg section which is not an easy one.  I know the ab section threw you for a loop but that will get easier when you get the balance down.  Thanks for a great class and being so forgiving...1 hour at 1011 calories...enjoy your weekend.

TKB Training Friday Morning..

OK, so since I know you guys wanted this new round, I had to bust my hump early and get these moves down.  The only way to accomplish that was to run through them about 3 times before class on Friday.  I TKBd in my kitchen for two hours prior to class.  I totalled an entire load of laundry and dang near passed smooth out after all those rounds.  2 hrs 15 minutes at 1763 calories...all before 10:30am on a Friday....welcome to the weekend.

Athletic Training CAMP PAT at FAC

RIGHT ON...you guys nailed those Football Runs tonight and we went through it not once but TWICE!  My calves were on fire and stayed that way for 24 hours afterwards.  That is how you know you worked it!  Push-ups were intense not to mention the leg portion of this workout.  I loved the new back exercises (ASLYUM) and the reach-arounds.  I know you guys will be doing those again.  You got to get sexy backs for those tank tops and bikinis.  IT IS SUMMER 2011!  See you guys next week for some intense cardio.  1 hour at 644 calories.

Wednesday TKB w/Deb at FAC...

TKB Round 45...insanely good!  Very few words can describe this round.  I have done so many rounds in the last couple of years and this is by far my favorite.  No matter how many new rounds come out, this one will remain in the arsenal.  Deb is an inspiration.  She rocked it only after viewing it for the first time 30 minutes before class.  Now that is AMAZING!  The Turbo section of this round is intense and fast, fast, FAST!  The 3 jump tucks in the beginning are a little difficult to master since you have to be right on as far as the count and music.  That will take some more time but we BUSTED the rest of it out.  Major sweat.  1 hour at 1022 calories. 

TKB Round 45 w/Holly at 24 Hr Fitness

Holly can rock some TURBO baby!  I wish I could retain that much information in my head without getting all confused.  I love the energy and the MUSIC in this round and Chalene never disappoints.  I was having trouble getting some Plyo in there with all the kicks but will work on that.  I think I may have to teach this one on Friday before we burn it out.  Not a packed house as usual which is why I ended up not being kicked or kicking someone so that was a good thing.  I think we got it now Melissa so CRANK IT UP!  1 hour at 1058 calories.  YES!

ASLYUM @ FitHouse

Monday night workout with my BeachBody peeps was off-da-chain.  Shaun T knows how to work you in a cardio blast, ab rippin fashion.  I had to take 2-3 breaks just to catch my breath and let my muscles regain consciousness.  HARD CORP workout.  We did the Back to Core video and then had little enough sense to top that off with some Tony Horton's P90X Ab Ripper X.  Gluttons for punishment I tell ya.  This is an awesome back (shoulder and deltoids) workout and I will be doing this again.  The ASLYUM video was 45 minutes and the Ab Ripper X video was 16 minutes for 61 minutes of grueling workouts.  910 calories.  We will see you guys next Monday night to do it all again.  DIG DEEPER

Crazy TURBO at FAC-Monday

WHEW!  Talk about sweatin to the oldies...more so sweatin than oldies unless we are talking about my age.  I did not eat especially bad this weekend so I have no idea where all that sweat was coming from.  But, I enjoyed it in a weird kinda calorie burnin way.  People had more energy today than the last couple of weeks and the INSANITY portion of the class brought on a tremendous amount of "crying" but they held fast and did what they had to do.  If you have been staying the entire time, this class has been running 70-75 minutes and then those of you on the "Lunge Challenge" stay after that and we kick'em out together.  So, you actually get another 10 for a grand total of 85 minutes.  That's a WORKOUT!  So, 85 minutes, 100 lunges at 1166 calories.  See some of you tomorrow for a REPEAT TUESDAY!

Turbo Pat...Fridays at FAC

Turbo Sport was a bit loopy today.  The 10:45 gave me a run for my money...I was raring to go at 10:30 but schedule had been changed so we needed to wait for the rest of the gang.  I bit foggy at times but we still got a good sweat.  Lunges, push-ups and killer abs to top it off.  TKB 45 is out but I know everyone and their mother will be doing it so I will hold off just a bit longer and continue the Turbo Sport so people get that "muscle and brain confusion".  It does the body good.  1 hour at 904 calories.

HHH at FAC on Friday...

Hip Hop Hustle 6...fast and furious.  Melissa was out and about in California but Tiffany held down the fort.  She took us Old Skool and gave us a run for our money.  The mic had some issues (as that mic always does) but we were able to move past it and have a great time.  The music on this CD is thumpin and the moves went right along with it.  Thank you Tiffany for a great sweat.  1 hour at 898 calories.

Tuesday PiYo with CAMP PAT...

My much needed PiYo never dissapoints and my body always appreciates it BY THE END!  This was a nice all around workout for upper and lower body.  We worked our tri-ceps hard today and then busted out 20 minutes of abs...I was so proud of them.  No complaints but lots of heavy breathing.  I know people don't spend near enough time on their abs so I make sure they do in my class at least once a week.  That is the center of our bodies and if you can build the strength there, the rest will come.  A strong core sets the stage for an AMAZING body.  Check us out next week as we will do 100 push-ups in class spread out over the hour...yes you CAN!  1 hour at 574 calories.

Tuesday TKB w/Melissa at 24

I HAVE A NEW LOVE...and her name is TKB Round 45.  HOT!  This round will kick your rear end GUARANTEED!  The choreography came easier than usual so that's a good thing...sometimes the brain takes a while to catch up with the body.  OK, more times than not.  It's a good problem to have, I would not like the opposite.  The music takes it back OLD SKOOL and it is cool.  You have got to check this one out.  If this one does not hook you, I am at a loss as to what will.  Melissa busted it out and made us SWEAT as we always expect when in her presence.  I pushed out my 100 push-ups ahead of class, THANK GOODNESS!  1 hour, 15 minutes at 1264 calories.  Take that ROUND 44!

FitHouse at A Loft Frisco-P90X Plyometrics

OH MAN...what a hard workout after TURBO which is hell on the legs already.  But, as I always say, what does not kill you makes you STRONGER.  The video is uploaded to my page for viewing on Facebook:  Patricia Gallagher Velasquez.  Check it out and then come check us out.  You can try these videos with us for free and see how much fun they are and keep that momentum going at home with the spouse and kids for a great workout and a BRAND NEW BODY in no time.  58 minutes at 996 calories and it did not cost me anything but SWEAT!

Monday TURBO at FAC

HOLA CRAZIES!  This has got to be the craziest class of the week no doubt.  If you have not checked out some of the videos from this class, go check them out on my Facebook Page: Patricia G Velasquez.  Then come join us for some fist pumping and sweat droppin FUN.  I did a bad THANG and held off on my push-ups until after class and that was a mistake.  They were way difficult to push-out and took me way longer than usual with many BREAKS.  I knew better so no one to blame but myself.  Round 38 (as usual) for 1 hour and then push-up for 15 minutes for a total caloric burn of 1076.  Not bad for a post Mother's Day workout!

TURBO FRIDAYat FAC-PAT STYLE

TURBO Sport 03 in da'house this morning.  MUSIC was CRANKIN and I love these tunes YO!  Not too much choreography to learn so you can really work on form and BUST A MOVE!  A little light in the numbers as they started dropping like flies.  It must have been the 3 TURBO's in a row.  We were all learning it at the same time so we kept skipping some sections and having to go back and TRY TRY AGAIN!  Good thing is you keep burnin while your learnin!  I love the guys and gals in this class...so forgiving and dedicated to getting a good workout NO MATTER WHAT!  We are going to keep this round for about 4 weeks until we get it down and 45 should be out by then but let's keep it a secret...we don't everyone takin our ROUND cause we are the POUND!  1 hour at 890 calories.  RUFF RUFF!

Hip Hop Hustle Friday at FAC

We are getting this one down to a "T" fo sho!  Packed class again this morning.  Every one must have had a GREAT Cinco d'Mayo!  I know I did so I needed the extra calorie burn today.  Roaring like a Dungeon Dragon and I am sure some stank breath too...I love the layering in this HUSTLE and it goes so well with the music it is easy to catch on.  Chalene is a GENIUS!  Great leg workout and works the brain too and lord knows, the older you get, the more you forget!  1 hour at 866 calories.  See you guys next week!

TURBO SPORT 03 Training

OK, so I am working on choreography for TURBO SPORT 3 for Friday's TURBO class at FAC.  This is not a big round for choreography and we are going to leave the Tempo alone.  I plan on keeping this round for about 4 weeks until 45 comes out.  This will give us a chance to learn it together and get the moves down so we can push that caloric burn the more familiar we get with it.  I am the only one teaching this round as I know so come weekly so you can get down the moves and we will CRANK the tempo as we learn it.  I love the TURBO section with the Burpees, Plyometric jumps and sound effects.  Its a little longer than the other TURBO sections so you get more calories burned.  The music is HOT so that is one of the main reasons I picked this round.  Let's KICK IT!  1 hour at 836 calories.  This includes the push-up section too.....YEA

Athletic Training CAMP PAT at FAC

Full class tonight...I LOVE IT!  Got in some major jumping jacks, floor touches, bowlers, lots-o-lunges and of course some push-ups.  That was just the beginning since we had 25 minutes of intense low-weight high-rep exercises to do.  With the class being full, I got hung with 8 lbs. which made for an INTENSE workout.  I saw pools of sweat before we ever hit the stretch at the beginning of class.  I had people in there just coming back from knee injuries, thyroid surgeries and even a freshly broken pinky toe...now that's dedication.  I decided very quickly that eating Tacos before class was probably not the best decision I ever made...tasting sour cream for a 2nd go round is not my idea of FINE CUISINE!   Awesome class.  1 hour at 878 calories.  It pays to LIFT!

Wednesday TKB w/Deb at FAC...

TKB Round 35 threw me for a loop.  Brain got a workout as well as the legs with this round.  I LOVE THE MUSIC in this round.  It's gonna take a few weeks to master those moves to determine where I can throw my Plyo in there to get my crazy caloric burn in.  I like the cool down section as I felt like I was in HUSTLE.  Again, ab section ripped me a new one which seems to be the norm for this week.  Deb loves her abs.  Stayed a little after class as some of my push-up buddies had to finish up their challenge for the day.  MAN was I glad I got mine out of the way before class.  Comical video.  1 hour 10 minutes at 1018 calories.  Time to shower and get ready for Athletic Training Weight Week...oh YEA!

Tuesday PiYo with CAMP PAT...

Talk about a scare today...class began as usual with a cold room and sunshine peeking in the windows.  My usual crowd and some new people who wanted to work on balance came in.  About halfway through class I noticed my feet slipping more than usual and thought to myself "man, it heated up in here quick".  Well, come to find out, the heat was turned on halfway through class and was blowing down on us.  People were sweating more than usual which is not all that safe for a Yoga mat.  At one point during our bowlers with a knee lift, one of my new members fell completely over...NOT GOOD.  Thankfully, she was not hurt and finished out the class.  I guess I will start checking that thermostat throughout the class.  Cool down was not cool at all...took me back to HOT YOGA days in a hurry...1 hour at 578 calories.  I am sure some of that was body temperature...

Tuesday TKB w/Melissa at 24

Best of TURBO with those crazy peeps at 24...front row is coming back in full force.  Almost everyone is back from injury and vacation so windows will begin to fog once again.  Room was quieter than usual and we determined that leaving the door shut keeps the sweat from pooling on the floor and the glass from fogging up...good to know.  This is a two towel class as I am slowly catching on.  One for the floor and one for me...The ab section in this round is killer and even more so after that Ab Ripper X we did Monday night.  Tony can rip you a new one on any given day GUARANTEED!  1 hour at 1184 calories.  BROUGHT IT! and push-ups done before class with Mrs. AMY!

FitHouse at A LOFT Grand Opening

CRAZY is all I can say with a strait face.  We had a great turn-out for some INSANITY and Ab Ripper X.  People did not let this crazy weather keep them from gettin their sweat on.  Introduced some people to the Healthiest Meal of the Day and gave them a little Recovery Formula between workouts.  You could tell they were expecting to not like it but ended up LOVING IT just like we do.  I met some new friends and re-connected with some old friends.  This is truly one of the best Beach Body families on the planet and you can be a part of it too...just say the word.  We will save you a spot.  54 minutes at 970 calories.  Now, that's productive!

TURBO Monday at FAC

Gettin CRAZY in da right corner!  It may have been wet and yucky outside, but  inside was a PARTY!  You may have used the "kids are out of school" excuse, but some of us saw that coming and made reservations over the weekend.  If you don't start your week early, you will be playing catch up from here on out...I GOT MINE, how about you.  Takin it HIGH in the sky and LOW to the flo...  INSANE number of calories today and got my 100 push-ups out of the way.  1 hour 15 minutes at 1096 calories.  Join us tonight at A-LOFT Frisco as we bring you AMERICA'S #1 home fitness programs and goodies for the belly...no guilt cause it's all GOOD FOR YOU!  see you there or be SQUARE!

CAMP PAT-TURBO SPORT 3

OK, so I was gonna just WATCH the video and take choreography notes, but the music is THUMPIN and I could not just sit there.  So, I did the entire round and loved it.  This one is recorded at a faster pace so need for pitch control like usual.  There is a PUSH-UP section too...love it!  Gonna be doing this one all week to get it down and figure out where to add some Plyo moves to get the most out of the caloric burn.  Since this was the 2nd time doing it, my caloric burn was not INSANE but I am soaked.  I love this round and it is something new to tide us over until Round 45 comes out.  1 hour at 787 calories.  I will take it for a Saturday since this was supposed to be "training".  Push-up Challenge is also done.  YIPPEE!

Pat's TURBO Friday's at FAC...

You guys know how to BRING IT...we kept it simple today.  TKB Round 38.  I wanted you guys to be able to put all you had into this without thinking about choreography and that's exactly what you did.  I saw people throwing in some PLYO for that Major Caloric Burn.  I wish I could have jumped with you but you would not have had any ear drums left with the way that mic was behaving.  Next time I will just throw that thing in the corner and SCREAM.  Smiles all around even though I know you were feeling the BURN.  I hope to bring you TURBO SPORT next week which will require major energy on your part so FUEL EFFECTIVELY!  1 hour at 894 calories.  Have a fantastic weekend and I will see you guys on SUNDAY at 24 for Crazy Caroline's TURBO!

Hip Hop Hustle Friday at FAC

If you want to get with me...there's some things you gotta know.  I like my beats FAST and my BASE down low.  30 minutes of Hustle and then 30 minutes of the Show.  This class keeps on growing and the heat of the room keeps building.  The energy is great and people catch on fast.  Don't think you have to have rhythm for this class, bring your own style and have fun.  We like laughing at ourselves.  No one is looking at you, they are too busy checking themselves out.  TRUST ME...right.  1 hour at 766 calories.  Where else can you burn that many calories and dance all at the same time?

Athletic Training CAMP PAT at FAC

WOW...we worked it hard people.  I finally got to incorporate some ASLYUM moves and we BLEW IT UP!  Calves were SCREAMIN, hamstrings were CRYIN and abs were RIPPIN!  I loved this class and even my legs are feeling the effects of that one today.  I feel sorry for those who took this as their second class for the day (including myself).  But, what does not kill you...MAKES YOU STRONGER.  Make sure to come back next week and we will incorporate some weights with those same moves...OH YEA BABY!  1 hour at 794 calories.

PiYo Wednesday at FAC

What a great following for PiYo.  I truly enjoyed subbing for this group of ladies.  They worked HARD and were very patient as we had some technical difficulties with music and mic in the beginning.  Again, we combined lots of moves from several lessons of PiYo and really worked our legs.  I was soaked by the end of the class.  I hope you ladies will have me back in the future.  1 hour at 556 calories.

New Workout for the week...

We are starting back up with our weekly meet-ups.  You want to try the top home based fitness DVDs on the market.  We got'em and we want to share them with you.  Meet us at Hotel A-Loft in Frisco from 6:30-7:30 and then let us treat you to the best meal of the day.  All you need is you, a towel, some water and sheer determination.  We will do the rest.  Feel free to bring a friend...we love company!













3202 Parkwood Boulevard · • Frisco, TX 75034 USA

TURBO Wed w/Deb at FAC...

MAN OH MAN...9:15 is pushin it for me these days but I made it with time to spare.  Of course, my push-ups did not get done before hand so here we go again...I knew better too!  Round 44 with some special DEB moves, that is why we love her so!  Here class is like a box of chocolates...you never know what'cha gonna get!  I was missin some of my Right Corner peeps but Manesseh movin on up to front row in TURBO...who would've thunk it.  I love sharing my corner so what are you waiting for....it aint only the bathroom corner but it's also the PARTY CORNER!  Deb was gracious enough to help me get 60 of my 100 in so I only had 40 more to do after class and then I added 10 more for the FUN OF IT!  That's how I ROLL!  1 hour, 10 minutes (push-ups) at 1114 calories...this is running a close 2nd for highest caloric  burn of the week!  Come with me at 5:30 on the PiYo journey and then YES, got some Athletic Training at 7pm...what does not kill you, makes you stronger!

PiYo Tuesday at FAC...

Light in the numbers but not in the sweat!  I still had my regulars there...those are some dedicated peeps.  They have fought rain, tornado's and HUMIDITY to make that class, I LOVE YOU GUYS!  We rocked it.  I mixed in some moves from 14, 15 and 16 and then added some PAT FLAIR...I love me some legs and push-ups.  That room was a cool 65 degrees when we got in there but that did not last long.  Core work was awesome and planks were held long and steady.  Thank goodness for Shakeology or I would not have had it in me to hold them for as long as I did...now if I could only control gravity I would have it made.  1 hour at 600 calories.  NOT YOUR MOMMA'S YOGA CLASS!

TURBO w/Melissa-Tuesdat at 24

HOLY &*^&%&%^$!  It was HOT up in the joint AGAIN.  I thought I was going to hurl after all those TURBO's.  I love that round.  Muscle Confusion was the objective and OBJECTIVE ACCOMPLISHED!  The room was not as crowded as I have seen in the past, the front row was appreciative of that.  I don't think any of us kicked each other (yes, it has happened before).  I ended up having to add my 100 push-ups to the end of class, which was NO EASY TASK.  After all that punching and kicking, I was DONE.  But, they still had to get done.  Amy did a couple with me also even though I know she had already pushed hers out.  WAY TO WORK IT GIRL!  1 hour, 10 minutes (push-ups) at 1026 calories.  Now for PiYo at FAC this afternoon and more PUSH-UPS!  Gotta get my Recovery Formula in me!

TURBO Monday at FAC

OMG...I pushed myself extra hard this morning to make up for lack of workouts over the Eater (Easter) weekend.   I hate going more than a day without some sort of anaerobic activity.  Yes, I am an ADDICT!  At least it's a good addiction.  I started at 9am with some lower back exercises and did a total of 210 push-ups.  I figured since the push-up challenge is 100 a day for 30 days and we are almost halfway through it, I would turn up the heat.  HOT HOT HOT!  my bi-ceps and tri-ceps are on fire people but it's amazing what your body can do if you just push it.  90 minutes at 1216 calories.  I am also going to mix my Shakeology with just water this week to help lower calories and get some of this bloating under control.  Let's see how it goes...stay tuned for hour #2 as we do a test run of our FitClub this evening.  You will be all be invited to come get CRAZY with us at our new location.  BRING IT...details in the coming days.

TURBO FRIDAYat FAC-PAT STYLE

HOLY COW and HOLY MILK!  TKB Round 44 is FAST and lots of layers.  Why in the world did I pick this one to memorize.  LUCK OF THE DRAW...glad my veterans were there to HOLD DOWN THE FORT.  I changed it up quite a bit to add my own flavor and you guys followed right along.  THANK YOU for that.  I could not do what I do without you guys and it inspires me (and pushes me) to do my HOMEWORK cause I know you guys know it.  A little high on the tempo, still working out the kinks but still an AWESOME caloric burn.  1 hour (OMG my LEGS) at 826 calories...and we managed to get some more push-ups in there.  YEA PUSH-UPS!

Hip Hop Hustle Friday at FAC

HEY AMANDA...what am awesome class.  She drove here all the way from Keller to teach HUSTLE and it was awesome.  We had about 40 people in that room and I was sweating in the first 10 minutes.  Shout out to Melinda and Monica for hangin...you two becoming regulars with the crazies.  This is a FAST hustle but we LOOKED GOOD!  Even the dudes in the room were dropping it low and "churning butter".  They know what I mean.  HOT HOT HOT...I added 15 minutes to the usual hour since I held off and did my 100 push-up challenge right before class...had to get it in there before TURBO.  1 hour 15 minutes at 902 calories...THAT IS INSANITY FOR HUSTLE!

Athletic Training...CAMP PAT STYLE

In lieu of the happenings in Frisco this evening, I had to set aside concern and apprehension to SWEAT it out and BRING IT as we always do on a humid Wednesday evening.  Packed class again tonight and I actually felt the energy and motivation in the room (not to mention the looks of sheer determination to lift that weight one more time).  This was our week for weights and LIGHT is the way to go here.  Lots of reps and "slow and controlled" movements.  Forms are improving and familiar faces all around.  WE are building trust and accountability.   I look forward to this class each and every week and enjoy the sweat and laughs we share.  PLEASE BRING IT AGAIN NEXT WEEK guys...until then, 1 hour at 658 calories.  Now show me your "bowler's lunge".

Turbo Wednesday w/Deb at FAC

It was on and humidity was THICK.  I love the energy in this class and honestly think they need both halves of the room.  That back row was right up against the wall and I was right on top of the mirror.  I like "front row" but that was way too close.  Almost got kicked in the head a couple of times, a hazard of the job I guess.  I counted 4 Turbos of which I only got 3 since I was "filming".  Round 44 is going down and that Turbo section is nuts...I can burn anywhere from 9-16 calories in that one minute.  How many oreos is that?  1 hour at 980 calories.  Let's do it again tonight is some CAMP PAT Athletic Training.  Look for the video on FACEBOOK: Patricia Gallagher Velasquez

PiYo Tuesday at FAC

Light class but that may have something to do with the TORNADO WARNING we were under.  Some dedicated peeps made it in anyway...blown away but lookin good at the same time.  Upper body (shoulders and arms) and lower body (back and legs) was the agenda today.  Not high in the caloric burn but a whole kinda burn just the same.  Shake your legs out and join me again next week...1 hour at 455 calories.  REMEMBER...put good in to get good out!

Turbo Tuesday at 24 Frisco

WOW...started out a cool 72 degrees but we quickly raised that to 90 degrees and 89% humidity.  Hard to breath (and I aint just talkin about humidity).  I had to break out the video camera during TURBO and it is uploaded on Facebook:  Patricia Gallagher Velasquez.  It was not packed as usual but GAME ON anyway.  We did our push-up challenge before and after class as well.  If you are not in on some of that action, you are missing out!  1 hour at 898 calories.

TURBO Monday-FAC

Sorry for the delay...but better late than never.  It was on like DONKEY KONG up in this joint.  You whip out a camera and people get CRAZY!  I thought for sure they would shy away...but NO...it made them jump higher, dig deeper and scream louder.  We need to record every one of those!  We burned an insane amount of calories and people were slipping in their own sweat.  INSANE I tall ya and I enjoyed every minute of it.  Check out the videos on Facebook:  Patricia Gallagher Velasquez and let me know what you think about these crazy ladies in FRISCO!  1 hour 10 minutes at 1130 calories.  ON FIYAA!

TURBO Sunday at 24 w/Caroline

ON FIYAA I TELL YA!  This class was ON IT today...all kinds of energy to be had.  I bet the iron pumpers on the floor were like "what the hell is going on in there!"?  Maybe they should come see?  Music was thumping and peeps were jumpin.  4 TURBO's and Body Bug was working overtime...1 hour at 962 calories...let's blow that out of the water tomorrow FAC!

PiYo Saturday-FAC

LOVED subbing this class.  What a great bunch of guys and gals.  They worked HARD and I loved the enthusiasm and LOUD breathing.  That just lets me know they were truly getting a great workout.  We used the music and some moves from PiYo 16...love the leg section of this one.  Changing it up will yield results.  Push-up section was extra hard with the Challenge happening at the same time, but was able to DIG DEEP and push out many more than I expected.  You guys stick with it and I hope to see you again...1 hour at 474 calories...MY LEGS!

TKB Round 44-Friday at FAC

WOW...this was a challenge of my strength and brain power today.  How do you even fathom what you can accomplish unless you try.  I have a new found respect for instructors who can call that TURBO and do it full force at the same time.  Talk about BREATHLESS...there aint even a word for it.  I did not have it down as much as I would have liked but a class full of veterans that knew how to roll with the "punches" took care of that.  A shout out to all those who attended and "whooped and hollard" with me for that glorious hour!  Thank you for letting me be a part of your FRIDAY.  1 hour at 814 calories.  900+ next time people and I WILL HAVE IT DOWN NEXT TIME!

Hip Hop Hustle Friday-FAC

IT WAS HOT...and so was Jessica, JJJJJJJessica.  I love this Hustle.  It's a lot for the brain to retain but looks so awesome when everyone does it together.  I was soaked as usual and wore a black tank for that reason.  I could still see the sweat on the outside of that thing and could ring it out like a wash cloth.  Who says you can't burn that many calories while dancing.  If there was any day to do HUSTLE it's FRIDAY...That is how I start my weekend.  How about you?  1 hour at 806 calories.  YES!

Athletic Training...CAMP PAT STYLE

YOU GUYS ROCK!  We turned up the heat this evening.  It was a packed house and the sweat was flying faster than a ROCKY movie.  I even busted it in my own sweat...literally.  It did not do much for the ego but proof that I was working just as hard as they were.  I have never been one to stand back and give orders...I won't tell you to do anything I can't do myself.  Dedicated and motivated.  Thanks guys for an awesome hour...have to say there was pretty darn good "running mans" in there tonight, 80's style.  1 hour at 778 calories.  Way to burn it up...

Turobo Wednesday-FAC

I am glad I made the decision to hit up Deb's class.  It had been a good year or MORE since I have taken one of her classes but needed a change of pace to SHOCK THE BODY...and did she ever.  It was good to get refreshed on Round 44 since I plan on teaching a few sections of it on Friday morning.  This is one of the rounds that gives me the highest caloric burns and that TURBO section is INSANE.  Shaun T would appreciate that one.  Plus, I love be able to hang with my right corner peeps more than once a week.  Those women know how to ROCK IT.  1 hour at 1030 calories.  Stay tuned for Athletic Training this evening from 7-8pm at FAC...don't forget to FUEL your bodies for the workout, that is key when it comes to leaning and toning. 

Piyo Tuesday-FAC

Light in attendance today as I know our Elementary school was having a Health Fair.  Regulars were in tow as usual and I love and appreciate the support.  We blended some sections from both 14 and 15 and got a great leg and upper body workout.  We focused more time on core and stretching as that is something that I see lacking in other workouts.  I can't wait for PiYo 16 to up the anty so to speak.  1 hour at 487 calories and my back is very appreciative.  I have a tendency to pound the pavement in a hard way so appreciate the strength moves along with the flexibility.  See you guys next week...

TUrbo Tuesday at 24 Frisco

OMG...how many weeks do we need to go before ALL the equipment works!  Last week it was the mic and the disc player and this week the system kept cutting off which left you swingin right in the middle of a HUGE caloric burn.  I am glad I pushed myself HARD from the very begginning or else my caloric burn would have been minimal.  Melissa acted with grace under pressure and I think we could have still kept going without the music...BURN BURN BURN anyway you can.  I think we got a good 36 minutes of high intesity aerobics before we decided to just hit the floor with some ab work and ended class with about 8 minutes to spare.  All in all, 770 calories.  I needed that and am glad I went...now off to PiYo!  Let's shoot for 1000 calories today...I am certain we can reach that. 

Turbo Monday at FAC

ON FIYAA...what a PARTY this was today.  People were awake, sweatin and having a blast.  You could feel the energy and see the enjoyment.  A bunch of new faces so word must be spreading.  This class has been running 75 minutes so a little extra on the caloric burn these past couple of weeks.  We have been doing some INSANITY moves for the last 15 minutes of class which really puts the icing on the cake.  I counted 5 turbos  but could be wrong as it was easy to lose count with as fast as they were coming.  So, 75 minutes at 1010 calories.  BOOYAH!

Turbo Kick Friday at FAC

Sparse pickins today...WHAT UP!  I thought for sure with the cloud cover, class would be packed.  Maybe they were all in Walmart or something.  I enjoyed teaching the first half of this class and everyone is always so supportive.  TURBO is my love and I love sharing it with whomever wants to MOVE!  Round 43 was up in the da'house....old school.  Sometimes it's fun to just go back and see how much of something you remember and I have to say, it came back pretty quickly.  I was dripping as usual.  Thank Melissa for entrusting your peeps to me...1 hour at 896 calories.  Caloric burn is never quite as high when you teach since you have to reserve some oxygen to call the next move...but I LOVE WHAT I DO!

Friday Hip Hop Hustle-FAC

Well, gotta late start to class but more than made up for it.  It was a packed House...we could have used both rooms!  Learned the first 2 blocks of Hustle 16 today which includes a lot of the same moves found in the show portion.  The music is "OFF THE CHAIN" and saw lots of new and familiar faces.  I hope this class continues to grow.  The choreography looks great with lots of bodies moving in unison.  Can't wait to learn the show portion but I know it will be FAST as are the other two blocks.  Looking forward to next week...1 hour at 812 calories!

TURBO Wednesday Night and FAC

Talk about digging DEEP...I taught the class before and used a lot of my energy so I have no idea where the next hour came from.  It just goes to show you that you are a lot more capable than you think.  This was not my usual class and I understand they usually go a bit slower but they hung in there and sweat pools collected all over the room.  3 Turbos at a pitch of 13...that's FAST people.  What a fun bunch of ladies...thank you for allowing me to sub for you and you people ROCK!  1 hour at 888 calories...get that RECOVERY DRINK!

Athletic Training...CAMP PAT STYLE

Wednesday night was on FIRE!  Man, that class is growing and what a RUSH that is.  The husband even got into the action.  We burned up some legs and then got down to business with some weights.  They thought they were done until I whipped out the push-ups and ab work.  Never trust the music...just because it stops does not mean you get to STOP...I pushed'em tonight and they did AWESOME.  I had a few coming back from injuries but they pushed themselves and got through it.  Dedication is my motivation.  1 hour at 654 calories...not high intensity but high pain all the same.  Let's do it again next week.

PiYo Pat-Tuesday at FAC

LOOK at us GROW...I am stoked that I get to see the same faces again and again in this new class.  I must be doing something right.  I was unsure about this format only 4 short months ago and now am HOOKED...This is not your run of the mill YOGA class...I guarantee to have sweat dripping from your noses 30 minutes in.  Guys are even getting into the action.  A barefoot dude on a yoga mat is inspiration to us all and they love it...KEEP BRINGIN IT people and I promise to change it up each and every time.  1 hour at 554 calories and them shoulders will be feeling that tomorrow.  Those 4 point push-ups and planks will give you a run for your money!

Turbo Wednesday at 24 Frisco

Can you say "get some working equipment".  You would think it would have been fixed by now since it has been broken since Saturday.  IPOD saves the day again.  If you rely completely on one way of doing things, it will bite you in the rear end...GUARANTEED!  I am new to the whole IPOD thing so I guess I have my homework cut out for me the next couple of days.  I have no idea what I would do if I had to teach class and did not have a mic or MUSIC...it would not be good people.  Anyway, Melissa stayed cool under pressure and she still kicked our butts in the reduced amount of time.  I still log an hour but think we only got about 50 minutes in...1 hour at 862 calories...still trying to achieve that goal for the week.  Two hours back to back tomorrow.  Altheltic Training at FAC from 7-8pm and then Turbo from 8-9pm...come hang with me...IF YOU DARE!

Monday TKB at FAC...

Thrown off my game a little bit but that's what keeps it interesting.  I ended up subbing for this class so Caloric burn on my end was not as high since I had to reserve some oxygen in order to call moves and motivate you to MOVE!  Still great class and I think we are all going to be feeling those CAMP PAT LEGS we did at the end...Muscle Confusion BABY!  I was honored to teach your class and truly appreciative for those who made it a point to literally "thank me" for me trying to kill them.  I think I counted 5 Turbos which should have increased your caloric burn also.  1 hour at 988 calories.  I will aim for that goal again tomorrow and update you on the results.  Way to go FRISCO!

TURBO Sunday at 24 w/Caroline

Could anything else have gone wrong this morning...GOODNESS.  When it rains it pours and was that ever more present than this morning.  NO mic, NO CD player...now how are you supposed to teach TKB with no music and no cuing...IPOD BABY.  APPLE saved that day.  Now to download that pitch application ASAP.  Those people wanted their workout so BAD they hung around while it was fixed and we ROCKED IT!  It wasn't pretty but it was HOT!  1 hour at 866 calories and I should say 50 minutes since there was some serious technical difficulty.   ADAPT AND OVERCOME!

Turbo Friday at FAC

Nothing like mixing two rounds together to get your brain working too!  Thank you guys for letting me "practice" on you....I was SWEATIN up a storm in there.  It looks like a lot more peeps are starting the tradition of "2 hour Friday's" which means MORE CALORIES since most of us usually consume more calories on a Friday more than any other day of the week.  I got an even 900 calories (to match my even calorie count for Hustle also-weird) at 1 hour...I think I counted 3 turbos but it may very well have been 4 as I was on auto pilot by the end of the class...can you say WHEEL!  Inside joke   he he he.  Have a Great Friday and see you guys Sunday...

Hip Hop Hustle Friday

WOWY...what a Friday.  Sorry I was late but I more than made up for it with the calories burned.  This was my highest caloric burn yet with Hustle...we must have run those moves 50 times cause my legs and abs were feeling...OH NO SHE DIDN'T...yaw know what I'm talking about.  Class is growing which means you guys keep passing the word.  Working our does not have to be boring and tedious...DANCE your way to the finish line and HAVE FUN!  50 minutes at 600 calories on the dot...now how is that for an April Fool's kinda of Friday!  NO JOKE!

Wednesday Night Athletic Training...FAC

What an awesome class.  We had approximately 20 people in there tonight.  There were pools of sweat in every corner.  Great run guys.  We even had "our hands in the air" for some Bieber.  I think we all went a little backwards in age tonight.  Those calves and hamstrings are gonna be hurtin you in a couple of hours.  Hopefully you fueled and repaired properly.  Thank for such an invigorating class.  The play list was INSANE PEOPLE...1 hour at 706 calories.  This aint your mama's Jane Fonda workout.

Piyo Wednesday w/Melissa at 24 Frisco

OOOOOOOOOOO MY!  Those push-ups get me every time.  I love to hate'em.  Lesson 15 is a LESSON ON STRENGTH.  I was dripping again and for this to not be anaerobic, you will still SWEAT.  Think I am gonna have to pull some of these moves into next week's PiYo at FAC...oh yea, I said it!  Get them shoulders ready.  Thanks for Bringing It Melissa (as always).  She never disappoints.  1 hour at 478 calories.  Stay tuned for Athletic Training (INSANITY) this evening from 7-8 pm at FAC as I incorporate some P90X Plyometric moves with some INSANITY upper body and core work.  WORK HARD OR GO HOME!

PiYo Tuesday at FAC

GREAT class today.  We had about 9 women and 1 dude (yay new dude) which means word is getting out.  I am beginning to see some regulars which makes me "OH SO HAPPY".  This is a great format for strength and balance and I have seen improvement already in mine.  We alternated between upper and lower body exercises and mixed in some Plyometric moves for those INSANE personality types.  This was the sweatiest I have gotten in PiYo yet.  1 hour at 534 calories.  Don't expect a high caloric burn but do expect some intense core work and shaking of the major extremities.  See you guys again next week...now off to PiYo with Melissa at 24 so I can pick up some new moves for next week...MUSCLE CONFUSION BABY!

TUrbo Tuesday at 24 Frisco

I am glad to have Melissa back and honored to be learning Round 44.  I can't wait to get all this into my head so I can push myself to major caloric burn.  This is only the 2nd time I have done this round and IT IS FAST so picking up the layers is a bit challenging.  My calories are not anywhere as high as I want them but with a learning curve, I will take it for this week.  My legs are killing me still from Plyometrics P90X Style.  I love the jump tucks but...OUCH!  I need to focus again on the clock so I can pinpoint how many  calories are burned in the Turbo section alone...that would be an interesting read no doubt.  1 hour at 878 calories.  Stay tuned for PiYo at FAC this afternoon at 4:30...gonna work some upper body (push-up style).

FitHouse P90X-Plyometrics

Man, I love me some JUMPING.  What an awesome bunch of coaches working out "TONY" style on a Monday night.  This is the "mother" of all the P90X workouts and for good reason.  You want to burn up some legs...try some froggers, 180s, Hot Feet and Tire Jumping.  I thought I was going to die in some of those areas but only to feel FANTASTIC afterwards.  If you have not tapped into P90X, I highly recommend you get ON BOARD!  This program has been out for years but will still kick your rear end...GUARANTEED!  58 minutes at 748 calories.  Turbo 24 Hour Style with Melissa in the morning...let's see how high we can make that BodyBugg count...shall we?

Turbo Monday at FAC

HOLY COW!  Yep, HOLY COW!  FAC members brought down the house this morning.  Have to say, sluggish start for most, but once we woke up, look out.  I had a goal of blasting more calories today than I did yesterday and Caroline was gracious enough to KICK my rear end.  I lost count of how many turbos since my ADHD was in full swing this morning.  Round 38 has never been so insane!  Oh yea, and the INSANITY part had us crying at the end as usual.  1 hour 10 minutes at 1046 calories which beat yesterday by 38 calories...I WILL TAKE IT...stay tuned for P90X Plyometrics this evening with some BeachBody enthusiasts....BRING IT!

TURBO Sunday at 24 w/Caroline

MAN OH MAN...how I love combining a little TURBO with some INSANITY.  Class was packed, hot and sweaty.  I love Round 38 for the sheer fact that I know that round like the back of my hand and can add some serious tuck jumps in various places.  3 Turbos, at least a 5 minute tricep plank while being jumped and some crazy high knee runs...my arms feel like jello and I can't feel my legs which means they will be hurting tomorrow.  My goal was 1000 calories in an hour and I got 1008...now that's how you bust a goal right upside it's head!

TURBO Friday at FAC...

Glad to have out Melissa back...we still love you SAM!  By the way, where was Sam and Manesseh...missing is action.  I think I have a new FAV...Round 44.  Have to admit...I like mixing in some booty shakin fun with my TURBO.  Lots of plyometrics and even though the body bug won't let you pinpoint anything less that 6 minutes at a time, the highest point of caloric burn was 9.7 calories a minute which had to be the Turbo section.  2 Turbos and I think I counted 8 jump tucks mixed in there.  I think I can figure out how to add more once I get familiar with the round.  This seems to be one of the easier ones to learn with simple layers but I think Melissa just makes it look easy.  That's another story when teaching since it is FAST!  1 hour at 838 calories.  I think this would have been higher if I was not concentrating as much since this was the first time I had seen the round.  But, absolutely a keeper!

Hip Hop Hustle Friday

HHH Friday at FAC.  MELISSA IS BACK!  Great class and I think we did Hustle 10 as she is still learning the new one and that's a fast one so I can't wait to see what the caloric burn on that baby is going to be.  I like 10 too so it was GREAT.  Sweat was dripping and it required a change of clothes before Turbo or I would have been carrying around 5-7 extra pounds of sweat...no one needs that when it comes to TURBO.  1 hour at 626 calories.  Dancing...what a fun way to burn some calories.

Wednesday Night Athletic Training-FAC

What a great class tonight.  We changed it up a bit from our usual high cardio caloric burn.  We did 30 minutes of cardio and then 30 minutes of strength and weight training.  Most people used 3 lbs. in hand weights including myself and that was enough.  We did a combination of arm/shoulder work and those weights felt like they weighed 50 lbs. each by the time we were done.  There were many sets of push-ups and planks.  We squeezed in some lower back and extreme ab work.  I know they are feeling it today.  1 hour at 794 calories...weights will burn calories people and this will not BULK you up.  Low weight with high reps=caloric burn and OH SO RIPPED!  Hope to see you again next week crew!

PiYo Tuesday at FAC

Well, the word must be getting out.  I had the largest class yet for PiYo at FAC and all but one were new to the format.  I had some veteran Yoga people and they really enjoyed the format.  We combined moves from 14 and 15 and swapped legs for arms every 10-12 minutes to get a really good burn.  I have been using Melissa's technique of relaxation for the last 4-5 minutes of class and where I found that to be my biggest challenge, they seem to really enjoy it.  They did admit that it sounded strange to them as I was explaining what we were going to do before hand but afterwards, every one of them came up to me and thanked me for doing it.  Out of all I get from this format, that is one of the most beneficial.  It allows you to shut down your mind and just relax and think about nothing.  Breath  and be weightless....now WORK HARD because you have been properly prepared.  1 hour at 528 calories.  Not bad for strength and balance...PiYo Wednesday at 24 caloric burn coming next.

Turbo Monday at FAC

Caroline was back on deck today after a week long sabattical.  She must have enjoyed her workout with Shaun T of Insanity because she put the hurt on us in a big way.  We mention his workouts regularly but they are never really appreciated until you actually "do them".  I was impressed with Caroline's tuck-jumps and push-ups...she's gonna get her INSANITY on and join the INSANE club!  Class was on fire and so were my shoulders and tri-ceps.  I can't wait for next week...1 hour 10 minutes at 1168 calories...now that's the way to start the week.

Turbo Sport Sunday

Well, it had been about 6 days since my last Turbo session so I guess it was good that it was not at Caroline's HIKED UP speed.  It was a round I had not done before so the brain was working instead of the body in some sections.  Nice to have to think some.  Brain needs a workout also.  Sub was good but I am used to a much faster pace and for some reason, once you are used to high pitch, going backwards is difficult.  It was like slow motion.  Class was not its usual size so we were able to make the moves larger and move about the room more.  I am sure that will not be the case come Monday and Tuesday once Melissa and Caroline return from their sabbatical.  1 hour at 868 calories.  Meet me tomorrow morning at Caroline's to add about another 300 to that and then some.  Get ready to WORK HARD OR GO HOME!

CAMP PAT DAY 5

Well, it being Saturday, I did not think I would have a good turn-out and by the looks of Facebook, everyone was working their abs at local restaurants.  I ran up to the location anyway (yes, I ran) and did not find anyone so took the opportunity to conduct my own Camp Pat session and kicked my own rear end.  Ran 3 miles, (1 of which was backwards which is great for the calves), push-ups, skis, abs and squats and then ran home.  1 hour at 872 calories...I really dislike running but the caloric burn is AWESOME!  Stay tuned for Sunday Turbo...WORK HARD OR GO HOME!

CAMP PAT DAY 4

This wind is insane.  But I will take it over coldness any day.  The sun felt good as we sweated in the dirt.  I think I actually got my first sun marks for 2011.  Its a comin!  Plyometrics and toning was on the agenda this afternoon.  We experienced some sneaky lunges, Charlie Chaplans, jump tucks and air jacks.  I was definitely out of breath and in my anaerobic state for a good length of time.  We worked some lower back to build strength so when we do abs again you should feel stronger in your core and less lower back pain.  1 hour at 560 calories.  Hopefully the calf raises helped alleviate some of the tightness from the football runs.  Stay tuned for Day 5 of Camp Pat...let's see who comes back for more!

CAMP PAT DAY 3

Can you say ARMS?  Probably not tomorrow.  Its amazing how much some 3-5 pounds can hurt if you lift them long enough.  Wash that hair tonight because I am not promising you will be able to get those arms up past your shoulders tomorrow.  Amazing turn-out.  We had close to 20 moms and I won't even start to count the number of kids.  Not much by the way of cardio today but I think most of them needed some leg recovery from the past two days.  I did manage to sneak in two leg exercises.  We are gonna focus a little more on core, balance and back tomorrow but I promise to get some laps in...go away WIND!  1 hour at 532 calories...way to burn up those arms ladies!  They WORKED HARD so now they can GO HOME!

Wednesday Morning FAC-Strength and Balance

what a fun group...and was honored to sub for Louise.  That woman is a machine and a wealth of information.  We combined the PiYo format with weights and what a COMBO...can I get some sweat with that.  Interval training between core and weights.  Shoulders, bi's and tri's were screaming when this hour was done.  I hope they washed their hair today.  That's not got going to be an easy task when they wake up in the morning...he he he.  1 hour at 419 calories.  Not high on the caloric burn, but look out tank tops cause we shredded those arms!

PiYo Pat-Tuesday at FAC

Well, hardly any peeps in the gym again because of Spring Break.  That's OK...had 4 new people to try the format and love it.  I loved the heavy breathing...no jokes.  They worked hard with very little impact.  This is a great format for those who pound the pavement (running, Turbo, Insanity and Boot Camp) because it gives your joints a chance to catch up and works your corps in extreme ways.  They had no idea by the time we were done that they had done so many lunges, squats, push-ups and planks.  I am sure they are feeling their arms today.  1 hr at 420 calories...I do this format twice a week and my core, strength and balance have improved TWO-FOLD.  As always, WORK HARD OR GO HOME!