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!