Wednesday, December 26, 2012

The One Leg Squat, Simple & Effective

The one leg squat is one of the simplest (as partains to equipment standards) but effective exercises. It's a great way to recruit all the muscles of the leg and utilize the leg in a very functional way.
Although this exercise requires no equipment it is extremely different for the average individual. When working with clients, I have found the best way to teach this exercise is by using a TRX Suspension strap, Airfit Trainer or other similiar means of suspension training. I have my clients hold on to the strap with both hands and  lower their body to the ground. I coach them to sit into their hips while holding on to the straps. This allows them to sit deep into the ground and keep their chest lifted. Over time with practice and improved hip flexibility the leg will gain strength and the movement will become natural.
Attached is a clip of someone completing this exercise, he calls it the "Pistol Squat."

Tuesday, December 18, 2012

Healthy Holiday Meal Ideas

The hustle and bustle of Christmas is in full swing. Everyone's making a mad dash to complete there holiday shopping and get ready for holiday guest. With all the madness around gift giving, let's slow down just a moment and begin to think and plan for the upcoming holiday meal. Christmas dinners can be loaded with extra calories, oversized portions, and lots of left overs. Let's plan a few holiday meal substitutes to help you rethink Christmas dinner and start your New Year's on the right foot. Below are a list of holiday favorites fixed with a healthier spin.

1. Healthy Egg Nog- Make this holiday favorite by using skim milk instead of heavy cream and equal parts egg whites to whole eggs. Sweeten to your liking with a low calorie sweetener.

2. Cheese Log- Loaded with calories this holiday favorite ranks high on the calorie list. You can make it healthier by substituting sour cream with tangy greek yogurt. Better yet, skip the cheese log and go for a lighter dip. Dips with a tomato base like marinara or salsa tend to be lower in calories and just as fun around the holidays.

3. Gravy-Most gravy is made from pan dripping which is loaded with fat and calories. This year try making gravy using chicken or beef broth, cornstarch and seasoning. This is great way to protect your health and save on calories.

4. Dessert- Save on calories by choosing a delicious fruit fill pie such as apple or cherry. Choose a slice with little or no crust will also help by allowing you the festive holiday flavor with fewer calories.

Merry Christmas and Looking forward to seeing you this New Year!

For more Healthy Holiday Makeovers check the link attached.

Thursday, December 13, 2012

Get Your Rear in Gear

The New Year is right around the corner, and if you're like the most of us, getting into shape ranks pretty high on your priority list. Below are three exercise I recommend when looking to get your rear in gear.

1. Lunges - Lunges often get a bad wrap. When done correctly they're a great way to shape the muscles we use in day to day tasks like walking, riding, or reaching to pick something up. A safely executed lunge creates a ninety degree bend in the front and back knee. Always check to make sure your joints line up to prevent injury. One way to do this is to lunge side ways in front of a mirror. Watch your body as you bend into a lunge position. Make sure your front knee remains over your ankle, your shoulder over your hip, and your hip over your back knee. Press through your front heel as you rise. This will tell the butt to turn on and really help in creating that great shape your looking for.


2. Squats - Again another excellent exercise that resembles our natural body position. When squatting make sure to tighten your core by pulling your belly into toward your spine. This will help protect your back by recruiting extra muscles for additional support. Sit into your hips as if you were sitting into a chair and keep your chest lifted. Watch your self in a miror as you complete this exercise. Look for these specific postural cues and squatting can be very effective.
3. Hip Lifts- My favorite. For those of us with a little extra junk in our trunk, this exercise really isolates the glutes and works to strengthen a weak bum. To complete this exercise, lye flat on your back, push throught your heel as you raise your hips off the ground. To increase  intensity, recruit hamstring (back of the leg) muscles by pointing and flexing your toes while you lift and lower your hips.

Lookin' forward to seeing you Rock Your Skinny Jeans this New Year! Happy New Year!

Thursday, November 15, 2012

Tips for Managing Your Diet Around the Holidays

The holiday time is here and everyone is preparing for time with family and friends; as well as making plans for what to prepare for this years Thanksgiving Dinner. This time of year can bring anxiety to those of us that are watching our weight. This weeks blog is dedicated to helping you find successful ways to manage your diet given that this holiday is centered around eating.
Here are a few things to consider while making your Thanksgiving plans;
1. Don't go into Thanksgiving Dinner Hungry.
Stay ahead of your hunger. Make sure to have a healthy breakfast and a high energy protein snack prior to the meal. This will keep you from being ravenous at meal time and help you make healthy food choices during the meal.
2. Practice Portion Control.
Everyone is allowed a cheat meal once a week, allow this one to be yours, just don't over do it. Practice portion control by eating on a smaller plate or intentionally leaving space on your plate.
3. Don't Over Do Desserts.
I reccommend bringing a healthy dessert option that will allow you to enjoy this time without feeling guilty. If this isn't an option, make a dessert selection that has some nutritional value and fewer calories. Sweet potatoe pie can be made lower calorie without heavy cream and can still provide that sweet, seasonal flavor we all love to enjoy.
4. Start the Day After Thanksgiving (Black Friday) Healthy.
The faster you get back on track the better you feel about your ability to manage your diet and the less guilt you feel about your "cheat" meal on Thanksgiving. Begin the day with a healthly breakfast and exercise. It's true you can't out exercise a bad diet; however, research indicates exercise is a catalyst for adopting health behaviors. So start the day off on the right foot and get up moving!

Hope this helps you manage your meal time and enjoy your holidays this seasons! Happy Thanksgiving and as always Rock Your Jeans!!

Monday, November 5, 2012

This Morning on KLTV News

Women Lose 103 Inches in Rock Your Jeans Challenge

The next challenge begins January 28th and is registering now!! Click the registration link on the right side of the page.

Thursday, October 25, 2012

Eat This, Not That

I rarely have a day pass that I don't have at least one questions about what I eat or what my clients should eat. Food is a topic of discussion in every state, country and continent. So what constitutes a "healthy meal." There are several opinions and phylosophies out that say different things. Conflicting information creates confusion and distrust.
I follow one simple phylosophy and it applies to almost every aspect of my life. It's an acronym called KISS. Keep It Simple Stupid. If it sounds to good to be true, goes against what's scientfically proven to man, or has a product behind it; the answer is, "yes, it's too good to be true." However, simplicity is bliss in terms of food. Let's think back to the foods our ancestors ate, whole beans, grains, fresh veggies right out of the garden, and dairy straight from the cow. Now I realize eating in such a way may not be realistic for every budget or lifestyle, but how can we create similiar values in today's culture and economy. Here are a few simple tips I recommend to clean up your cubbard and reduce your consumption.

1. Read Food Labels
Look for products that were made with as little additives as possible. Ingredients as innocent as food coloring are know to create adverse effects in the way our bodies react to them.
Observe the serving size in each bag and in one serving. If there are 10 servings in a bag and you are eating half the bag, chances are you are consuming more calories in one sitting than necessary.
2. Decrease Unnecesary Carbohydrates and Fillers
We've been told our whole lives that 60% of energy needs are carbohydrates. This is true however, most American don't consider the amount of carbohydrates consumed in fruits and vegggies. Many veggies are an excellent source of carbohydrate and have fewer calories.
Log your calories for three days. Determine where the majority of your calories are coming from. Are there any extra's in your diet that could be serving more as a filler and less as fuel. Remember a calorie is a calorie, once the body get it's daily recommended dose of each nutrient extras are just stored as fat. Even extra servings of granola can put you over the top on energy requirements.
3. Cut Out Preservative & Processed Food
Technology has gotten so advanced we can do amazing things with food. We can create enough food to feed starving countries, increase the shelf life of a food item up to 10 years, and send food to the moon with out it spoiling. Amazing!! However the food industry has been using this great technology in the food we buy on the shelves at grocery stores. A Little Debby snack cake has a shelf life of over 10 years! Can this really be good for our bodies? Many of the perservatives put in our foods lead to swelling, gastrointestinal problems, and constipation to name a few.
4. Limit Your Dining Out to Two or Fewer Times a Week.
In our fast pace culture it's easy to choose a meal out than spending time at home preparing meals. However, eating out at restaurants can lead to consuming more calories. Restaurant food is typically prepared with excess amounts of butter, hydrogenated oils, and salt. Tastes great but will cause you to gain weight! In addition, the meals we order at a typical restaurant are usually way more than the actual serving size we need. So not only are we consuming more calories in the content of our food, we usually consume a minimum of two times the actual serving size we need. So when making the decision to eat out or in, stay in! You'll consume fewer calories, save money, and feel a whole lot healthier!

Cleaning up your diet is not alway easy but is definitely worth it. Try implementing a few of these tips in your daily diet routine. A small change every day can make a big difference over time. Good luck & Rock Your Jeans!!

Saturday, October 6, 2012

Fall Fashion Trends

A few new trends to consider when shopping for this year's fall wardrobe;

1. Bright Colors Can Be Enjoyed Year Round.
This season bright colors are all the rave! From brightly colored tops and pullovers to your favorite pair of skinny jeans! Pick a color that's most flattering for you and can be worn with as many of your favorite tops and layers.

2. Conisder A Timeless Peacoat.
This favorite never goes out of style or overlooked. A Peacoat is very hip this season and has a timeless appeal that will never look out of style or dated.

3. The Ankle Boot.
Yes, ankle boots are a hot item this season and can be worn with just about anything. Try them with a pair of skinny jeans or a fall mini.

4. The Leather Skirt.
A leather skirt reveals the femine shape and can be dress down for a night out on the town or dressed up with a button down blouse or blazer. A definite must have for every woman's closet.

5. The Color Jade.
As seen in this year's Emmy Awards, all shades of the color Jade are this years trend. This color looks great with deep reds, coral, and many shades of blue.

Gustashaw.Megan. The Do's and Don'ts of Fall 2012. Glamour Magazine. Fall 2012. .

Friday, September 14, 2012

Rock Your Jeans Holiday Push

The next challenge begins soon, so register today! The official start date of the next challenge is October 22, 2012. The average American gains 7lbs during the holidays! Don't be the average American. Join us on the challenge now!
This challenge will give you the support you need to with stand holiday eating and enjoy the holiday spirit! Register today and begin your fitness journey!

Challenge Dates: October 22, 2012 - December 16, 2012

Thursday, September 6, 2012

Fueling Your Body

Nutrition Tip for the Day: Caloric Intake, How Much Are You Getting? Are you getting to much or too little?

 Okay this is a great way to get you started on a new to mission fitness, an equation that helps you figure out your daily caloric needs. Remember it is important to fuel your body with the right nutrients to get the right results.

A SimpIe Method for Determining Your CaIoric Need: Target Body Weight Formula:

Women: 100 + (inches over 5 ft. X 5 Ibs.) Men: 106 + (inches over 5 ft. X 6 Ibs.)

______________X 10 =________________+________________=Daily Calorie Allowance
Target Weight               Calories for Weight        Activity Level* 
(Healthy Weight = Target Weight +/- 10%, depends on several factors)

 *Activity Factors

Sedentary or Very Light: Majority of activities done while sitting, no additional exercise. (0 calories)

Light: Routine daily activities plus light exercise equivalent to walking 1 mite. (300 caIoriea)
Moderate: Considerable activity plus regular exercise equivalent to Walking 3 miles.
(500 calories)
Active or Heavy: Strenuous activity plus vigorous exercise such as swiming, running, or skiing. (700 calories)

 Are you getting to many?
If your answer is yes, I recommend a protein smoothie/shake. Many of us over do it on unnecesary carbohydrates to makes us feel full or to comfort our emotions. I recommend adding a protein shake between each meal. This will fuel your body with the right nutrients, give your body the energy it needs and keep you ahead of your hunger all day long.
Are you getting enough?
 This can be true for some that stay so busy and forget to eat or skip meals. You never want to go below 1200 calories. Less than that leads to poor nutrition and a slower metabolism. Supplement your diet with a protein shake around 10:00 and 3:00. This will give your body the nutrients it needs and keep your metabolism burning all day. Keep up all your efforts, your doing great!

To learn more about the protein supplements I recommend, click on the Meal Replacements & Supplements link at the top right hand side of the page.

Good luck & Rock Your Jeans!



Monday, August 20, 2012

What Others Are Saying About Rock Your Jeans

"Really jump started me at a time that I had hit a plateau in my own weightloss journey. These 8 weeks have given me great tools (workouts and diet) and I 've gained some great friends along the way."  -Meredith B., Tyler, TX.

"I started because I needed accountability and that was definitely there. Thank you!"
 -Tina R., Tyler, TX

This experience has changed the way I look at what I need to do to be healthy. It is not all about the jeans." - Debbie H., Tyler, TX

"I loved it. Loved the workouts, the group, and the accountability. I have seen my habits and am motivated to change!" -Debbie H., Tyler, TX

"I loved the challenge workouts. Especially how they all could be done at home."
-Taylor H., Palestine, TX

It was an awesome experience. Love everybody's post. These exercises and the food tips were awesome. Can't wait for the next challenge to start.
-Mickie J., Flint, TX

Sunday, August 12, 2012

Jeans for Everybody!


Fall is around the corner and that means it's time to pull our jeans out of the closet and start dressing for warmer weather. Many women find picking the perfect pair of jeans a challenge. So how do you determine a good fit for your shape? Here's a few simple tips to help when making that purchase.

Body Type

Athletic (muscular thighs & calves) aka runners, cyclist, etc
Choose a four way stretch fabric with a slim to the knee fit to streamline the upper leg. In addition a wide leg such as boot cut or flare jeans provide a slimming effect on the calf.
  • Roxy Flare Jeans
  • Gap Boot Jeans
  • Levi's 512
Curvy (fit my butt but not my waist or vice versa)
Choose a dark wash to give the body a slimmer look. Choose jeans that have back pockets that are closer together. This makes the booty appear smaller. Look for jeans with crisscross panel to flatten the tummy.
  • NYDJ Modern Boot Cut
  • Ashley Stewart Petite Bootcut
  • Victoria Secret Hipster Bootcut
Boy Body Type
Skinny jeans accentuate the bodies actual features. Choose hemlines that hit just at or above the ankle to elongate the leg, and small pockets place high on the rear to give bottom a lift and a fuller appearance.
  • For All Mankind Skinny Jeans
  • DKNY Skinny Jeans
  • Skinny Jeans by Levi
Apple Shape
Choose a jean that has higher stretch content, this flatters your curves while minimizing the waistline. Faux front pockets reduce bunching in the front.
  • Victoria Secret's Siren Legging Jeans
  • Hello! Skinny Barely Bootcut Jeans
Choose a higher inseam to accomdate a longer torso, a curve waistband to allow for belly bulging,  and strategically placed rear pockets to give the bottom dimension.
  • Long Tall Sally McCarthy bootcut
  • Banana Republic Authentic Wash Bootcut
Choose a mid-rise that rest just between a natural waist and hip bone. Look for vertical fading down the front of the leg to give the appearance of an elongated leg and large rear pockets to give the bottom a smaller appearance.
  • Express Bootcut Stella Regular Fit Jeans
  • Banana Republic Curvy Bootcut Jeans
Staffor, Jacqui. "The Best Jeans for Every Body Type." Shape Magazine Aug. 2012.

Friday, August 3, 2012

Register & Play to Win!!

Welcome to the best way to get in shape in Tyler! Rock Your Jeans Challenge is an 8 week competition that will help you drop two jean sizes in just 8 weeks!! That's right just 8 weeks!!
This fun and new way to fitness provides you with the workouts you need to melt away fat. In addition to weekly workouts, participants receive nutrition tips that help you focus on a healthy diet, and weekly challenges that create excitement and provide you the support you need to reach your goal. With advice and support like this, we're positive you'll drop two jean sizes in just eight weeks.
So here's how it works!
  • Register to play by clicking on the Rock Your Jeans Registration link at the top right hand side of this page. The Registration fee is $40.00 plus a small fee for processing.
  • Purchase a pair of jeans two sizes smaller than your current size and drop them off at an Offical Rock Your Jeans drop of location, XTC Fitness & Sports or Trinity Mother Frances LiveWell program (please make sure to write your first and last name inside the waistband). 
  • Receive weekly workouts, nutrition tips, & challenges through our secret facebook focus group.
  • Share your progress with our secret facebook focus group as you go!
How to Win!

  • Fit into your new jeans and lose the most inches!
Winners Prize
  • A Pair of Gaudy Me jeans
  • A $100 gift card to Gaudy Me
  • Two Spray on Tans from Tru Tan (value of $80).
  • A One Hour Style Consultation with Independent Style Consultant, Nacol Silver.
  • A box of Ultimate Body Applicators from
  • Hair Cut & Style, & Make Up Application from Belladonna Day Spa
Good Luck and Best Wishes on becoming a Rock Your Jeans Rockstar!!

Sunday, July 15, 2012

Registration Is Now Open!!

Rock Your Jeans Challenge is looking for a few motivated women to take on the challenge of droping two jean sizes in eight weeks! That's right two jean sizes!

If you're ready to take on this challenge, click on the Rock Your Jeans Challenge link on the right hand side of this page.

If your looking for a little additional help along the way, consider Rock Your Jeans Training Camp! This is an eight week bootcamp style workout that will have you burning fat, building muscle, and in your jeans in 8 weeks! Training Camp is held at XTC Fitness & Sport, on South Broadway in Tyler, TX. Register for Training Camp by clicking on the Training Camp Registration link on the right side of the page. All participants registered for Training Camp are automatically entered into the challenge with no additional cost. Register today!

Challenge Begins: September 3, 2012

Registration Closes: September 1, 2012

Wednesday, July 11, 2012

Body Shape, Size, & Composition

Genetic makeup and inherited body build account for some differences in basal metabolic rate, or BMR, and these are differences you can't change! When finding the right amount of calories you need per day, consider the following: The more you weigh the more calories you burn. For example, it takes somewhat more effort to move if you weigh 170 pounds compared to 120. That's one reason why men, who often weigh more, use more calories than women. A lean, muscular body has a higher metabolic rate than a soft rounded body with more fat tissue. Why? Ounce for ounce, muscle burns more energy than fat. As a tip, stay physically active to maintain your muscle mass and give your BMR a boost. A tall, thin body has more surface area than a short body, and as a result, more heat is lost and more calories are burned to maintain a normal temperature.

Sunday, July 1, 2012

High Intensity Interval Training (HIIT)

It's in the news, on TV, and has been written about in many major magazine. It's the latest exercise craze, High Intensity Interval Training (HIIT). Here's how it works; High Intensity Intervals use the  basic fitness principle of maximum calories burned per hour by driving the heart rate above aerobic levels (High Intensity), for an extended length of time (duration). In addition, most workouts include exercises that work the entire body so participants can get a full body workout.  For example, let's take an old school exercise like the jumping jack. A jumping jack drives the heart rate up and burns lots of calories. In HIIT training, a jumping jack might be paired with a strength exercise such as a push up. When the two of these exercise are used together interchangeably in a workout an interval is created.
So what does this look like? Here is an example, a set of ten jumping jacks to drive the heart up; your body is using lots of energy (calories) to complete this exercise. Once jumping jack are completed an immediate set of 10 push ups are completed. Push Ups are a strength training exercise that uses the whole body and allows your heart rate to recover before you begin jumping jacks again. To get a full HIIT session, you might do 4 or 5 sets of alternating these two exercises. By alternating the exercise you are pushing the heart rate to get maximum calorie burn as well as staying active while you recover. This allows for a full five minutes of continuouse exercise in a set.
High Intensity Interval Training is a great way to blast fat because sugars are burned off quickly and your body is forced to use it's back up energy storages (fat) to keep you going throughout the entire workout. This new craze has been very successful in helping people lose weight, improve stamina, and train athletes! Why train like this? Because it works. Check out my video to see me demonstrate a few of the exercise I use when training my Rock Your Jeans clients. These exercises include (but not limited to) jumping jacks, mountain climbers, frog hops, Push Ups, Lunges, & Squats.


Happy Exercising and Rock Your Jeans!!

Friday, June 22, 2012

Increase Your Weightloss, Improve Your Energy & Mood

So you've tried everthing you can imagine from cabbage soup diets, campbell soup diets, & shake diets yet nothing seems to be the answer to keep you in a comfortable size and allow you the quality of life you deserve. If your like many of us whom spend countless hours at the grocery store purchasing mostly processed food and return home with very little that can truly be called healthy, this plan is for you. Personal Trainer Food is the best way to eat quality low fat food that taste great, is low in calories, and keeps your metabolism feuled all day long. It's the perfect solution for mom's on the go, busy working professionals, and those that just want to lose a few extra pounds. I used Personal Trainer Food for two  months, had great results, balanced my hormones, and learned alot about eating healthy. If you haven't heard of it yet, check it out. It's truly amazing!!

Sunday, June 10, 2012

Calorie Counting and Nutritional Analysis

Rock Your Jeans recommends MyNetDiary as the preferred method of calorie counting and nutritional analysis. MyNetDiary can be downloaded as a free app for iphone/andriods or access through the Internet at
We preferred this method because it teaches clients the appropriate behaviors that produce immediate weightloss success and provides a helpful tool in keeping the weight off.

There is no quick fix to losing weight and keeping it off. It's a healthy balance of monitoring calories in and burning excess calories with physical activity.

Good Luck & Rock Your Jeans!!

The Winner's Prize Just Got Sweeter

Thank You Tru Tan for contributing two spray tans at a value of $40 each to our winners prize.

Rock Your Jeans Winner will now receive;
  • A pair of Gaudy Me Jeans
  • $100 gift card to complete and outfit at Dressing Gaudy or Gaudy Me
  • Two Tru Tan Spray Tans
  • A one hour consultation with Independent Style Consultant Nacol Silver
  • A box of Body Applicators from Body Wraps Tyler

Thursday, May 31, 2012

Taking Accurate Body Measurements

Rock Your Jeans Challenge uses four measurements; Chest, Waist, Hip, & Thigh. Make sure your measurements count by watching this video.

Tuesday, May 22, 2012

Welcome to the best way to get in shape in Tyler! Rock Your Jeans Challenge is an 8 week competition that will help you drop two jean sizes in just 8 weeks!! That's right just 8 weeks!!
This fun and new way to fitness provides you with the workouts you need to melt away fat. In addition to weekly workouts, participants receive nutrition tips to help you focus on a healthy diet and weekly challenges that are fun and provide you with the support you need to reach your goal. With advice and support like this, we guarantee you'll drop two jean sizes in just eight weeks.

So here's how it works!
  • Register to play by clicking on the Rock Your Jeans Registration Link at the top right hand side of this page. The Registration fee is $40.00 plus a small fee for processing.
  • Take body measurements at your chest, waist, hips, and thigh (watch our video to assist you in taking accurate measurements).
  • Purchase a pair of jeans two sizes smaller than your current size and drop them off at XTC Fitness & Sports (make sure your name is attached to them).
  • Share your progress with our secret facebook focus group as you go!
How to Win!
  • Lose the most inches and fit into your new jeans.
Winners Prize
  • A Pair of Gaudy Me jeans
  • A $100 gift card to Gaudy Me
  • A One Hour Style Consultation with Independent Style Consultant, Nacol Favalora-Silver.
  • A box of Ultimate Body Applicators from
Good Luck and Best Wishes on becoming a Rock Your Jeans Rockstar!!

Sunday, May 20, 2012