A 4-week online program that will lead you to a more healthy and whole life!Â
This Shred is going to be a little different than my previous summer shreds. I am going back to basics! I think that sometimes we complicate healthy living and forget how much just moving more and eating clean really is the secret to long lasting healthy living! So we will be doing a lot of body weight exercises as well as using free weights. You can do these workouts at home or at the gym. It will be a combination of high intensity intervals and strength training. Like always my workouts are quick and efficient! None of this hour long workout stuff. You will be done in less than 40 minutes and burning fat like crazy!
Most importantly my main goal for you all is to be Healthy and WHOLE in mind, body and soul. This Shred I will be adding in my Soul Shred devotionals. Encouraging you to spend some time feeding your soul before your day starts.
Like always we will have an awesome Facebook Group where we can cheer each other on. It is so important to find like minded friends that are on the same fitness journey! There is nothing better than the Summer Shred TRIBE! You will have to be part of the Facebook group to see live videos + meal inspirations daily.
Lastly there will not be explanations of the workouts daily, instead I will be adding links to the different workout moves. I will also be posting explanations in the Facebook group, so you are going to want to share!
GET YOUR START NOW!
SIGN UP NOW!
Sign up for the Early Bird price of $35 for the Summer Shred, by Friday, June 1st. (CLICK HERE)
After June 1st the price will go up to $45!
WHAT ARE THE IMPORTANT DATES FOR ME TO KNOW?
– Deadline to sign-up for the Summer Shred – Wednesday, June 6th
– Welcome Packet to be Emailed – Thursday, June 7th
– First day of the Summer Shred – Sunday, June 10th
OTHER THINGS TO KNOW:
– A Facebook account is highly recommended (but not mandatory) so you can access the private NHS Summer Shred Tribe. However, everything (minus videos) will be posted & emailed weekly
– Some exercise equipment should will need: Dumbbells , Jump Rope, Timer (TABATA Timer is a plus), and some kind of Bench, Chair, Box Jump and/or Step-Up.
– You will receive a WELCOME PACKET via E-MAIL on Thursday June 7th with the link to join the Facebook Group
– If your square account has an e-mail address that you DO NOT access often and/or is not an email that is associated with your Facebook account, PLEASE WRITE your email address you want us to use in the NOTES portion of your registration.
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I can’t believe this is happening!! This week I being an amazing journey of starting my Revelation Wellness instructor training! If you haven’t heard me SHOUT about this before here is what this training is all about:
“All certified Revelation Wellness® Instructors are more than fitness instructors, they are wellness industry leaders. Upon completion of our thorough training program, you will be totally equipped to lead and instruct others into health and wholeness, rooted in Christ. Not only will you be ready to teach *Revelation Fitness® classes, inspiring and instructing others to get moving, by leading your own joy-filled and freedom-infused fitness classes, you will also be equipped to go deeper with your students as a certified Weigh Less to Feed More® facilitator. Hosting your own holistic fitness classes is an effective way to love and serve people. Most will come to you because they want to get fit or stay fit, but something deeper is always going on. As a certified Weigh Less to Feed More® facilitator you will be ready to lead them into deeper healing and wholeness. Through your *Revelation Fitness® classes and Weigh Less to Feed More® curriculum you will be armed and ready to help people get physically and spiritually fit for their God-given purpose, to love God and love people.
*Revelation Fitness® (the workout class) is not one particular style of fitness training (e.g. boot camp, circuit-style, dance choreography, kickboxing, strength training, senior, or prenatal fitness). You will learn the ins and outs of the main fitness formats so we can help YOU find out how God has designed YOU to move and move others.”
A fitness certificate that combines both fitness and faith, YES PLEASE! This is what I have been craving in my life and I know my world is going to be ROCKED by this entire training. I am praying for the Lord to show me what he wants me to do after this training, I know he has a great plan and I can’t wait to see how it all unfolds.
Question: Have you heard of Revelation Wellness?Â
]]>I know it’s been a while and I have so needed to post, but don’t worry that is about to change! We are finally getting settled in to Arizona and I am LOVING it! I have a fun post in the works about some of the fun things we have found here and also big changes that are about to come.
First, I need to tell you all about the Refresh Summit that is coming up in less than 40 days in Tennessee at Deer Run Retreat center and the thought of it brings a huge smile to my face and my eyes start to get welled up with tears. You see the minute the front door opens and I see the women walk in, I know GOD is about to do great GREAT things and he shows up like no other!!
Alright so what is the Refresh Summit? Well if you don’t know anything about it let me start from the beginning. God put it on my heart over 5 years ago to do a retreat for women that combined faith and fitness in a whole new way. To gather women together under one roof to sweat, worship, eat, laugh, pray, cry and dance together! In short the Refresh Summit is a time to get away with friends old and new, to be inspired to live a life rooted in Christ and to find a healthy balance of fitness and faith!
This year’s theme is HOME….mind, body and soul….. where is your Home?
Here is a short breakdown of this year’s tentative schedule :
Check in is on Friday November 4th and check out is Sunday November 6th around 11am. When you first get there you can enjoy a massage, foot soak, stillness on the porch with a good book, or go for a walk in the forest. Deer Run is tucked into the most beautiful woods of Tennessee and if you don’t get a real fall where you are at (I don’t) than it’s a perfect time to see what real fall looks like. I am already excited about busting out my scarves and boots!
This year we are hosting a Friday night GNI (girls night in). Ladies can get dressed up if they choose for a fancy dinner in, but then quickly change into their cozies for the rest of the evening!
After dinner we will gather in the living room around the cozy fire for worship with Jessica Lamb and a message from Amia Freeman.Â
Right after dinner we will enjoy some HOLY YOGA by candlelight and probably fall asleep at the end 
After Holy Yoga it’s free time where we stay up late into the night chatting about life!
Saturday morning begins with, “Coffee with Jesus”.….some quiet moments with the Lord before we start the day with sweat! Â We begin the day with worship and then get right to workouts and different sessions. This year we will have the following sessions from 9-3pm with a yummy lunch in between:
Bootcamp- with Lindsay WrightÂ
Kickboxing- with ME!
Zumba with- Amia Freeman
Hike/Prayer Walk -with Etta Gibson
Body Image Freedom- with Alice MontegeroÂ
Nutrition with-Â Dr. Megan LittleÂ
When God’s Plans Aren’t Your Plans- Savannah DavisÂ
After the workshops is PURE FREE TIME!!! To rest, relax, get a massage, paint, read your Bible, share a cup of coffee with a friend, go for a walk….it’s whatever you need TIME!
Then we gather for another amazing meal and then enter into a beautiful time of worship and hear from Amia. After our gathering we get ready for a fun night of GLOW ZUMBA PARTY!!!! This year we have a super fun theme planned for the attendees and we can’t wait to see the costumes that come out! Last year was 80’s themed.
Sunday morning comes and no ones wants to say goodbye 
Seriously we have all become sisters by the end and it is so hard to say goodbye! We will start the morning with some deep stretching and worship. We have one last session with Amia and finish the summit with prayer, a continental breakfast, Â and a sweet raffle!
Well that’s the weekend in short…but there is so much goodness packed in there. We would love for you to join us, you can register here!  We have a few spots left and don’t let money be a reason you can’t make it, we do have scholarships available. JOIN US!Â
]]>Today, I am so thrilled to announce something that I will be putting on in October and I want all of you to be a part of! I will be putting on a nHerShoes October 21 Dax Fix Challenge we will be doing the 21 Day Fix Program (and Cize if you would like) plus some awesome CHALLENGE ideas from me!
What is the 21 Day Fix?
Simple! You know how most workout programs come with a nutrition guide that takes you days to read and then you spend a ton of money on groceries to try an follow the nutrition guide? 21 Day Fix focus on portion control. It even comes with special 21 Day Fix Portion Control Containers that you use throughout the program. If it doesnâ€
t fit in the containers, then you canâ€t eat it. If it does, eat it! Simple!
21 Day Fix Workouts
21 Day Fix consists of 7 different 30 minute workouts, that are done for a three week period. The trainer, Autumn Calabrese keeps all the workouts very simple, so anyone at any fitness level can jump in, and get incredible results. Autumn Calabrese is a celebrity trainer and National Bikini Competitor. What workouts come with 21 Day Fix?
- Dirty 30 workout
- Total Body Cardio Fix
- Upper Fix
- Lower Fix
- Pilates Fix
- Cardio Fix
- Yoga Fix
Total Body Cardio Fix is actually your first workout, so why donâ€t we give you a glimpse of the workout, so you know what to expect from 21 Day Fix.
1) You workout 35 minutes a day, 5-6 days a week for 21 days. You can also incorporate the 21 Day Fix with whatever workout program you have going on right now, including CIZE!
2) You will make Healthy Food Choices with the food guidelines and containers that 21 Day Fix will give you.Â
3) You will have access to my nHerShoes October 21 Day Fix Challenge Facebook group. This is where the magic happens. We share, hold each other accountable, check-in daily and learn from each other. If you have ever done one of my Shreds, you know how AWESOME this group is! In our last group we shared recipes, support, failures, successes and so much more.
We are here to lift each other up for the duration of the challenge. We also take before & after pictures and measurements. I want you to physically see the results that you have gained during the challenge as well as NON SCALE VICTORIES.
FIRST: You will need to choice your package for this challenge:
- You can get the 21 Day Fix DVD Package ($59.85), or;
- You can get the 21 Day Fix or Extreme Fix DVD and Shakeology for 30 Days Package ($160.00) which is what I am doing.
SECOND: Here are other important things you will need:
- A Facebook account is highly recommended so you can access the private group, but it is not mandatory as everything will be posted & email weekly.
- The 21 Day Fix or 21 Day Fix Extreme program
- Determination
- Dedication
- A good attitude and mindset
- THE WILL TO CHANGE, CUT BACK or SIMPLY MAINTAIN!
If you are interested in the nHerShoes October 21 Day Fix Challenge with me as your coach, please SIGN UP HERE for more details and links to purchase your Challenge Program!
You must sign up by: Sunday, October 4th to be apart of this nHerShoes Challenge!
Your Trainer,
Bobbi McCormick
( nHerShoes )
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I completed the 12 week TRX BURNÂ this past Sunday and what an amazing journey! .The program was at the gym I teach at, Ultimate Kickboxing in Redlands. We met three times a week, Tuesday, Thursday and Sunday mornings for a killer TRX and HIIT workout.
There were three phases of the program, each which has a side A and side B. We would alternate days until the four weeks were complete, then move on to the next phase. It was a progressive program, so we had three different levels for each move so we could advance in reps or levels over time. Each phase for the most part had different TRX exercise, but we always kept in TRX pull-ups! At the end of each workout we finished with a 10 minute HIIT finisher, that always left us DRIPPING! On the off days from TRX we were encouraged to do cardio. I did spin, or went for a short run. I wish I could have done more HIIT on my off days, but it has been a super busy summer.
Here is an example  of Phase 3 Side A:Â
A HUGE part of this program was the nutrition plan, or I should say counting your macronutrients (proteins, fats, and carbs). I have only done this once before and it was about 3 years ago. I wasn’t going to do it again, but thought if I want to see real results and be able to asses the program fairly, I need to follow it completely.
So I gave the instructors my goals and here is what they gave me:
My goal is to burn fat and build lean muscle, so I was encouraged to:
- Eat 35% protein, 25 % carbs, and 40% fat
- Record what you eat at mynetdiary.com or myfitnesspal
- Stick to it at least 90% of the time.
- Eat 5 meals a day.
Maintenance Days Plan(days I did TRX)
Calories: 1750
Grams of protein per day: 153
Grams of carbs per day: 109
Grams of fat per day: 78
Grams of protein per meal: 31
Grams of carbs per meal: 22
Grams of fat per meal: 16
Caloric Deficit Days Plan (not doing TRX)
Calories: 1225
Grams of protein per day: 107
Grams of carbs per day: 77—–>HARD TO DO AND I ALWAYS WENT OVER!
Grams of fat per day: 54
THE HARDEST IS CARBS and PROTEIN!! On days that we were eating less carbs, we were to only get our carbs from berries and veggies no grains. Honestly that wasn’t the hard part, the hard part is I LOVE fruit! No, I DID not beat myself up if I eat too many carbs and I was not super strict about this nutrition plan, but I did give it a shot. I was always satisfied and never hungry that is for sure! I give body builders and bikini competitors mad props for counting their macros! But reality is I like eating more fruits and vegetables over meat, looking at my plate and having more veggies than protein, some lean meats and whole grains or a good ol’ sweet potato. I am more of a 70-20% girl and I enjoy eating for nourishment and for pleasure on occasion. I will say the stricter I was on the plan, the more my abs popped, but I am ok with a little extra fluff.
Overall I loved the program!I was happy with my results and I would so do it again! I was super happy with the encouragement from the 16 people that participated, I love the TRX and I can’t wait to continue to use it in my weekly fitness routine!
So what’s next??? Well I plan to start lifting the barbells again and run a bit more. No real plan for August except to keep moving. I have something REALLY FUN for YA’LL coming in SEPTEMBER…SO WATCH OUT!!! I love a good fitness program it keeps me motivated and I always have fun!
Side Note: THIS PLAN IS NOT FOR EVERYONE! This was made specifically for me by a personal trainer.
Question: Do you think you need enough protein, carbs, and good fats?
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This past Spring a dear friend of mine asked me to teach a fun glow in the dark dance party (sorta like Zumba more hip hop) at camp on Monday nights over the entire summer. I was like, what me?! No way, I don’t really know how to dance and although I love taking Zumba on occasion, I don’t think I am the person who should be leading on stage! But I do love teaching all kinds of fitness classes, so I courageously said YES! So fast forward I am four weeks in to teaching and I love leading the class every Monday night and I actually really look forward to it more than I ever thought I would. So when I was offered the chance to get ZUMBA certified for FREE from the Blogfest folks at the Idea Conference (post to come more about the entire conference this week) I was ALL OVER IT!
Wednesday came and I was a bit nervous, didn’t really know what to expect out of a Zumba training. Would we be dancing for eight hours straight? I had know idea, but I knew it would be fun no matter what. When I got to the training I immediately connected with a few other bloggers that were there and we were all pretty excited about the day ahead.
We started the class with a one hour Zumba class led by master trainer Marcie Benvavideszes, who is now my new hero!! Not only was she a great instructor, but she also led our entire training and kept us all focused and inspired.
Here are just some fun facts that I learned about Zumba’s history that I never knew before:
- Zumba was created by Alberto “Beto†Perez, an aerobics instructor in Cali, Colombia, when he forgot his workout music for a class. He improvised with some salsa and merengue tapes he happened to have in his backpack, and the class was an instant hit!
-  Zumba has at 70% music from all around the world, so that folks are introduced to different rhythms that are not in American music: including cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, belly dancing, bhangra, hip hop, axé music, and tango.
- Always follow the feet in Zumba, because they are super simple. When we add in the arms and the flavor it looks more difficult than it really is.
- Zumba can burn anywhere up to 400-1000 calories in an hour (not 100% sure about this one, but I was a sweaty mess).
- Â Zumba they like to say that it is, “disguised exercises”.
- The term “Zumba†is derived from a Colombian word meaning “to move fast while having fun†or “buzz like a beeâ€.
(moving my tushy or trying to 
)
It was the most fun certification I have received by a long shot! I am not sure you can beat a certification that you get to dance in the whole time. I am going to start going to a lot of the Zumba classes at my gym to get more familiar with the teaching styles and then hopefully begin teaching in a couple months! I am excited to add some Zumba to my life!
Question: Have you ever taken a Zumba class?Â
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