Categorized as: bootcamp


Let’s cleanse your body and get the metabolism firing.


How are you feeling this week? A little bloated and tired from eating a few too many calories. Do you need to align your body and get that metabolism strong? The first thing we need to do is address what we are putting in our bodies, food, the biggest drug we consume. Carefully selected foods will naturally cleanse our bodies and allow the body to function better. This will help with our mental clarity and eliminating inflammation, toxins, and other side effects from bad food, the more our bodies will be charged up and energized.


Intermittent fasting for weight loss

The first step I suggest, and this is entirely up to you, is intermittent fasting. This helps me with bloating, cleaning out my body and, fat loss.  Why? Because it allows my body ample time to digest and eliminate all foods and, keep the body is a state of ketosis. If you are curious about the fat loss, here is a little fact… intermittent fasting is the key strategy we use at our club with the challenges. The best part is it realistic and it is a good long term strategy for most people. intermittent fasting can help you break through weight loss plateaus in a few different ways:

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Step 5- Get 1% Better everyday – Two feet in!

If you want to know Steps 1-4, e-mail me at



Get 1% Better everyday – Two feet in!

  • Fall in love with the process
  • Do it everyday
  • Celebrate your commitment
  • Track your results


Set the intention, love what you do, think about it everyday and you will be successful in anything in life. That if you want it badly enough, you will achieve it. It can’t be that simple…or is it?

We can all fall short of our goals despite our best intentions. This is particularly true in the health and fitness world. For me, I’ve learned there’s more to it than loving what you do. Wanting it badly enough is only half the battle. Creating the necessity, falling in love with the process, and doing it everyday is the second half. I call that PASSION.

Understanding What It Means to Have Passion

Love is an intense emotion that can be the push to get you started. But love is just an emotion, and it’s fleeting. What happens when you’re faced with the reality of what it really takes to achieve your goals? That’s where passion comes in. Passion is where I live with everything I love to do. It is the emotion that drives me to be the best I can be. 24/7. Passion creates the necessity to perform and get 1% better daily.

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What are the rules:

  1. You feel amazing and are proud of your results over the last 365 days or so…
  2. You have been using Integrity Fitness as part of the process
  3. Tell your story
  4. Before and after picture as part of the testimonial

Best 2018 Transformation Contest and have three categories:

  • Lifestyle transformation (comeback story) (2 winners)
    1. Biggest and best story. It could be a set-back comeback, a weight loss comeback, a super mom comeback.
  • Thicc (hourglass) (2 Winners)
    1. Own your curves! Best fitness curves wins!
  • Fitness (super toned and lean) (2 Winners)
    1. You are fit, you got lean, you never felt better and you have 30 MORE DAYS to get in the bets shape of your life!

Love Your Body 30-Day Transformation Contest ….Get into the best shape of your life- literally!

Love Your Body 30-Day Transformation Contest ….

Get into the best shape of your life- literally

There is no real definitive date, time, or place that inspires ladies to make a decision and get back into “another health” kick.

There is no real definitive reason that causes her inspiration. But when her mind makes a decision that now is the time, enough is enough, she becomes unstoppable.

She is ready to go for next level results. She KNOWS that there is no such thing as the perfect time. There will always be a distraction, work, tasks and other BS excuses.


My goal is to be ready for that moment and be prepared for you when you say “GO”. I need to keep the inspiration going. We try things like:

  • variety of workouts
  • consistent upgrades in exercises
  • changes in the programming
  • new team trainer times
  • private training
  • challenges


What is this? 


Change your body and WIN BIG in 5 easy steps

  1. Registration between Thursday August 9th to Friday August 17th
  2. Pick a category you want to try and win
    1. Comeback – Change your mission and your body – lose weight- period.
    2. Fitness – Become the leanest and fittest you in 30 days
    3. Thicc/Hourglass – try to be the best Hourglass you
  3. Take a picture of you in a fitted fitness workout outfit and, your feet on the scale with your weight showing
  4. Train at least 4x per week and eat awesome for 30 days
  5. E-mail after 30-days with your starting picture(s), final pictures and write out your results, benefits and changes that you made


At the end of the week ,we will pick the best candidates in each category and, let you decide the winner by voting.

How to boost your metabolism for maximum weight loss

How to boost your metabolism for maximum weight loss
Managing our weight is something we should do as a part of a healthy lifestyle. If the scale is moving up or down, we most likely know why. It is the cause and effect of our lifestyle management. More specifically, it is how we are governing our meal planning and training. However, even if you are managing your meal planning and training well, you may still be struggling to shed the pounds. If so, your slow metabolism may be the culprit.
Metabolism is defined as the speed that your body turns the calories you consume into useable energy. The stronger the metabolism, the more effortless it is to lose weight and keep it off. It is true, some people do have naturally high metabolisms and are blessed with good genetics. It is also true that we all store body fat differently and that might give the impression that we have less body fat (in clothes). But, for most of us, including me, it is a consistent commitment to working on some techniques can rev up a slow metabolism. It will take work by making efficient changes to your diet, exercise routine and lifestyle. But it can and will boost your metabolic rate and help with weight loss.

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