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We know there’s plenty of online sources for healthy & delish recipes, but we know you guys love to see what your favorite instructors are eating for dinner – so here you go! Favorite summer recipes with some great ideas for snacks too… and we’ll be adding more to this list throughout the seasons!

______________Amy P______________

Easy Snack: OSTRIM Beef/Ostrich Jerky for a snack, 80 calories, 1.5 gm fat, 14 gm protein
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Tomato Tzatziki Salad
  • Container of cherry tomatoes halved or quartered
  • 4 celery stalks of divided and chopped
  • 4 green onions green & white parts chopped
  • 1/2 Container of Trader Joe’s Low Fat Tzatziki Sauce
  • Garlic Salt & Pepper to Taste
  • Optional: Add Chopped Grilled Chicken
images-67Egg White Salad Recipe
  • 6 large hard-boiled egg whites, chopped (about 2 cups)
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup finely chopped red onion
  • 3 tbsp. fat-free mayonnaise or Olive Oil Mayonaise
  • 1 tsp. creamy Dijon mustard
  • 1 tsp. lime juice
  • 1/2 tsp. lemon juice
  • 1/8 tsp. salt
  • 1/8 tsp. pepper
Place onions in a small microwave-safe bowl with 1 tbsp. of water. Cover and microwave for 1 1/2 minutes. Once cool enough to handle, drain water and allow to cool completely.
In a separate dish, stir together the mayo, mustard, lime juice, lemon juice, salt, and pepper. Once the onions have cooled, combine them with the chopped egg whites, red pepper and celery. Then add the mayo mixture, and stir until thoroughly mixed. Now devour…

___________Shawna W____________

image-20
Brussels sprouts!
Cut in half, put flat side down on a big skillet coated with olive oil, high heat
Once browned turn down heat, stir, add garlic, salt & pepper, and cover on low heat for about 3-5 minutes or until slightly soft
Toss in parm (if you aren’t doing AmpCamp :)
Delish warm, but I usually make extra to mix in w some quiona, other veggies, (sundried tomatoes, almonds, maybe goat cheese:)…portion it out, grab & go cold.

____________Megan Z_____________

Here’s a go to for me. I could eat this for all day every day! I make it for dinners, then have around for lunches the rest of the week. Super simple and oh so yum. I pair it with a roasted veggie and maybe a sweet tater, or put it on top of any salad.

images-68Salmon
Preheat oven to 400
  • All the measurements are approx:
  • Salmon fillet (sometimes I get a big pounder fillet, other times I will just get a few portion-sized fillets)
  • 1/4 cup low sodium soy sauce
  • heaping T of minced garlic
  • 1/4 cup lemon juice
  • salt and pepper if ya please
  • Marinate this for at least 30 minutes.
Bake for about 8-10 minutes, then switch it to broil. Leave it under the broiler for a good 5 minutes to let it get a lil crisp on top. Enjoy!

____________Darby____________

zucchini-pastaI love Truffle Zucchini & Yellow Squash Salad
-Use a spiraler to spiral cut a small sized zucchini and small yellow squash.
- toss veggies with 1 T of Truffle oil (buy the good stuff from Italy at Whole Foods)
- Sprinkle nutritional yeast & crushed red pepper flakes on top.
Enjoy!
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I also love my Green Smoothie
  • Vega vanilla protein packet
  • 2 cups spinach
  • 1 cup of almond milk (unsweetened)
  • 1/2 frozen banana
  • 1/2 cup of ice
  • Blend for 2 minutes and enjoy! Best milk shake ever!
Snack: Sliced Cucumbers and Hummus or plain greek yogurt

___________Sadie____________

I’m soaking up the end of fresh summer produce and eating tons of herbs, tomatoes, zucchini and any other homegrown goodies I can get my hands on! Here are a couple I’ve done this week. I don’t tend to follow recipes very well so these aren’t exact but if you cook with fresh, good ingredients, I think it’s hard to mess up!
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Summer Eggs:  Egg whites scrambled with fresh basil and chives (add a little salt, pepper and Cholula in the scramble before cooking). Top with a sprinkle of parmesan cheese. Either wrap in a warm whole wheat tortilla or serve with sliced tomatoes and avocado.
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zucchini_tomato_recipes-1Roasted Zucchini and Tomatoes - super easy and tastes better than pizza! :)
  • Sliced Zucchini in coin shape (spray with nonstick spray and then broil 7-8 minutes to dry out the moisture a bit)
  • Sauté chopped onion, garlic and mushrooms in olive oil and a little salt and pepper
  • Add about 2 T of tomato paste and a splash of wine (red or white, whatever you have around)
  • Spread tomato paste and onion mixture on the bottom of a sprayed baking dish (9 by 13 works great pending how much zucchini you have)
  • Layer your sliced zucchinis, tomatoes and parmesan cheese and bake at 400 for about 30-45 minutes.
  • End with a broil so the top is brown and then sprinkle with fresh basil.

____________Jos______________

I mean this is delish. My kids love it and it tastes even better the next day as leftovers!!! You don’t even miss the carbs!!

Chicken-Enchilada-Stuffed-ZucchiniChicken Enchilada Stuffed Zucchini Boats
From Skinnytaste.com
For the enchilada sauce:

  • olive oil spray
  • 2 garlic cloves, minced
  • 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
  • 1-1/2 cups tomato sauce
  • 1/2 tsp chipotle chili powder
  • 1/2 tsp ground cumin
  • 2/3 cup fat-free low-sodium chicken broth
  • kosher salt and fresh pepper to taste
For the zucchini boats:

  • 4 (about 32 oz total) medium zucchini
  • 1 tsp oil
  • 1/2 cup green onions, chopped
  • 3 cloves garlic, crushed
  • 1/2 cup diced green bell pepper
  • 1/4 cup chopped cilantro
  • 8 oz cooked shredded chicken breast
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp chipotle chili powder
  • 3 tbsp water or fat free chicken broth
  • 1 tbsp tomato paste
  • salt and pepper to taste
For the Topping:
  • 3/4 cup reduced fat shredded sharp cheddar
  • chopped scallions and cilantro for garnish

_____________Becca____________

images-69Crispy Citrus Salmon

(Need a zesting tool) & I never measure the toppings accurately for this recipe but here are the approximate amounts…

  • Olive oil spray
  • 4-4 oz boneless, skinless wild salmon fillets
  • 1/3 tsp each kosher salt & fresh ground black pepper, divided among fillets
  • 2 Tbsp whole-wheat panko bread crumbs
  • 1 Tbsp chopped fresh parsley
  • 2 tsp lime zest, divided
  • 2 tsp lemon zest, divided

Preheat oven to 350. Line a large baking sheet with foil and mist with cooking spray. Season salmon with half of salt and pepper, dividing evenly. Transfer to baking sheet. In small bowl, combine panko, parsley, and 1tsp each lemon zest & lime zest. Sprinkle over salmon, pressing into tops and sides of the fish to adhere. Bake 12-15 minutes until cooked through but careful not to dry out salmon by over-cooking. If desired, serve w/ lemon slices.

Buffalo Chicken

Franks-RedHot-OriginalI used to use a crockpot Buffalo Chicken recipe with chopped onion and other spices/ingredients (maybe cream cheese & other not so healthy stuff) but one day when I was rushing out the door and ran out of time… I just threw the following in a crockpot in a desperate state – Nobody in my family noticed the change in the recipe so I don’t bother with the other ingredients anymore. Ha!

  • 1 cup of Frank’s original hot sauce
  • 1 cup of water
  • 8 chicken breasts
  • Later cook quinoa… When it was done cooking, I poured a little of the juices from the cooked buffalo chicken crockpot over the quinoa. Served with veggies and a crunchy salad.
  • Buffalo Chicken Wraps: Use the above chicken recipe (drained), quinoa, guacamole and some black beans. My husband and I sometimes wrap the chicken in Romaine - My kids often wrap it in tortillas w/ a sprinkle of cheese.
  • Buffalo ChickenSoup: it makes a great base for a soup too so I always make extra & don’t waste the yummy juices and leftovers… I just toss in a can of black beans, chicken broth or water, fresh cilantro (or frozen chopped cilantro), cumin, leftover quinoa, fresh spinach and/or zucchini, and any other veggies (onion, peppers, tomatoes, etc.) I use my immersion blender to hide the veggies from my kids, warm it and serve.

Tilapia w/ (Costco brand) Kirkland’s Tuscan Seasoning

Sprinkle Kirkland’s Tuscan Seasoning on top of tilapia (plus a little parmesan for my kids) and Broil for 5-6 minutes. Check to see if done.

Marinated Roasted Veggies (& Chicken)

  • I use the same recipe for the chicken marinade-just make two batches & add chicken to one. 
  • 1/2 cup olive oil
  • 1/4 cup lemon juice or lime juice or a combo
  • 1/4 cup vinegar-any kind
  • 1 T chili powder (sometimes I add another T if I want it spicy)
  • 1-2 tsp minced garlic
  • salt and pepper to taste.
  • Reduce or double depending on the amount of veggies. I double it. I use what ever veggies I have on hand – Slice pretty thick, especially mushrooms… use onions, red & yellow peppers, whatever you like.

Put all ingredients in a screw top jar and shake. If time permits, I let it sit for about 30 mins before adding it to the veggies already in a large bowl or ziploc. Marinate an hour or longer. Drain, Roast at 375 for 25-30 mins. Serve sliced for fajitas or just as is.

Crock Pot Balsamic Chicken

  • 4-6 boneless, skinless, chicken breasts
  • 2 14.5 oz can diced tomatoes (add tomatoes and frozen chopped spinach to food processor puree to hide chunks from kids)
  • 1 onion thinly sliced (or chopped)
  • 4 garlic cloves
  • 1/2 cup balsamic vinegar (Less is preferred by my family)
  • 2 T olive oil
  • 1 tsp each: dried oregano, basil, and rosemary
  • 1/2 tsp thyme
  • ground black pepper and salt to taste

Pour the olive oil on bottom of crock pot, place in chicken breasts, salt and pepper each breast. Put sliced onion on top of chicken then put in all the dried herbs and garlic cloves, pour in vinegar and top with tomatoes. Cook on high 4 hours, serve over angel hair pasta (for the kids) or quinoa &/or spinach or other veggies.

o-HEALTHY-CROCK-POT-RECIPES-facebookBroke Bean Stew

  • 1 Tbsp olive oil
  • 1 large yellow or white onion, chopped
  • 1 Tbsp chopped/minced garlic
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 2 tsp kosher salt
  • 2 cans diced fire-roasted tomatoes (14.5oz) (I used one can fire and one can tomatoes and green chilis)
  • 3 cans (15.5 oz each) any beans: dark red kidney beans, black bean, white beans; rinsed & drained
  • 4 cups fat-free vegetable broth (I sometimes use 2 ½, it is thicker but worked too)
  • 1/4 cup chopped cilantro
  • 5 ounce container of fresh baby spinach leaves

Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.

Add spices and tomatoes and simmer about 5 minutes. Add beans and broth and bring to a boil. (don’t add cilantro yet!) Reduce to a simmer.

Use your immersion hand blender to puree some of the beans & tomatoes with cilantro and puree until smooth. BE CAREFUL AND LET MIXTURE COOL A BIT FIRST! Otherwise it may explode on you. Ouch. Add spinach and heat just until wilted. Stir well and serve hot. (I use my immersion hand blender to puree the spinach too so my kids eat it with smiles and have no idea it is there.)

Mexican Cilantro Quinoa Salad

I love cilantro! This calls for the leaves off an entire bunch. This salad can keep for days and tastes better each day! (The Mexican cheese, Cotija – It is like a harder, dryer and SALTIER feta. I just use Feta because I have it on hand.)

  • 1 cup dry quinoa cooked to box directions
  • ¼ cup fresh lime juice (about 2 limes) or less
  • 2 tablespoons olive oil
  • 2 pressed garlic cloves (or minced garlic)
  • 1/8 tsp. black pepper
  • 1 tsp. kosher salt
  • 1 (14 oz.) can diced tomatoes (w/out or with green chile peppers), drained
  • 1 (14 oz.) can beans (garbanzo, black, navy, or pinto) rinsed & drained
  • 1 bunch cilantro, chopped
  • 2 avocados, cubed
  • 2 tablespoons fresh lemon juice (about 1 small Lemon squeezed) or less
  • ¼ cup crumbled Cotija cheese. (I use low fat Feta)

Cook your 1 cup dry quinoa according to package directions. Assemble ingredients…

Meanwhile, stir together the fresh lime juice, olive oil, salt, pepper, pressed garlic, diced tomatoes, and beans…When the quinoa has cooled off, stir it into the tomato mixture, and thoroughly chill in refrigerator, about 2 hours.

When the quinoa is cold, cut your avocado and pour the 2 tablespoons of fresh lemon over the cubes. Lemon is a natural preservative and keeps the avocado from turning brown if you are not planning on eating it all right away. Fluff the quinoa with a spoon, and gently fold in the cilantro, avocados, and crumbled cheese.

Lickable Lentil Stew

  • Olive oil
  • 1 cup yellow onion, diced
  • 1 cup large diced carrots (easy to dice slightly thawed frozen carrots)
  • 2 garlic cloves, minced
  • 1 14oz can of diced tomatoes
  • ½ cup lentils
  • 1 cup chicken stock
  • 1 tsp each: mild curry, fresh thyme leaves, kosher salt, pepper,
  • (1 tsp or so) red wine vinegar right before serving (optional)

Heat olive oil in pan and add onions and carrots. Saute on medium until golden brown. Add garlic in the last minute. Add tomatoes, lentils, broth, curry, thyme, salt, and pepper to pot. Bring to boil, then reduce heat, simmer covered for about 30-40 minutes. Uncover and cook more if necessary. Let sit about 10-15 minutes to thicken up. Add a few dashes of red wine vinegar before serving. Enjoy! Tastes even better the next day!

curried-quinoa-bowlCurried Quinoa… If you like curry, then you will LOVE this recipe!

  • 3 cups cooked quinoa (if you cook 1 cup dry per instructions, you get about 3 cups)
  • 1/2 cup plain, Fat Free, Greek Yogurt
  • 1/4 cup olive oil (or less)
  • 3 teaspoon white wine vinegar
  • 2 teaspoon curry powder
  • ¼- ½ teaspoon ground turmeric
  • ½ – ¾ teaspoons sea salt or to taste
  • ½ teaspoon freshly ground black pepper or to taste
  • 1-2 cups shredded carrots (I chopped the long string shredded sticks you can buy)
  • 1/2 cup minced fresh flat-leaf parsley (I almost doubled this) Actually used Cilantro instead sometimes, your choice
  • 1/2 cup dried raisins (I left this out and replaced with red pepper chopped or apples)
  • 1/4 cup sliced almonds (I toasted mine in the toaster oven a bit & sometimes left out)
  • 2 scallions, thinly sliced (white and green parts) (sometime left out)
  • 1/4 cup small-diced red onion (I used sweet onion)

Assemble all your ingredients…Mix the yogurt, oil, vinegar, spices, salt and pepper until fully incorporated…

Toss all the ingredients together in a large bowl. Try not to eat the whole thing at once. It is even better the next day! We liked it warm and/or cold by itself or over veggies or salad greeens.

Mojo Cuban Pork 

Mojo sauce (I LOVE THIS SAUCE!!!):

  • ½ cup Lime Juice
  • 2 cups Fresh Cilantro
  • 3 Tbsp Garlic
  • ½ tsp salt
  • ½ tsp pepper
  • 1/3 cup olive oil

Throw all ingredients except oil into food processor or blender, blend well. Slowly stream in the oil as blending until mixed well. (Sauce stays fresh about 3 days or can be frozen in batches to use later)

Pork:

  • 4-5 lb pork roast or pork tenderloin
  • About 2 yellow onions, sliced
  • Rub pork with: 3 Tbsp chili powder, 1 tsp coriander, 2 tsp cumin, 2 tsp onion powder, 1 Tbsp dried parsley, ¼ tsp chipotle powder (optional), 2 tsp sea salt

Place onions in bottom of crockpot, roast on top of onions, and more onions on top of pork. Cook high 5-6 hours, then low for 3 hours or more, until the pork is falling apart & easy to shred. No water needed.

Combine & Warm in crockpot or in oven @ 400 degrees for 25-30 minutes:

  • Approx. 2 cups Shredded Pork
  • 2 cups Black Beans –drained & rinsed
  • 1 cup cut Onion/pepper fajita mix
  • ½ cup Mojo Sauce
  • Cook 1 ½ cup rice/quinoa combo with 3 cups of broth or water to serve with the pork/beans & sauce

today-is-a-new-day-quote

photo-4This month we get up close with Francie Bradley – I’ve heard her referred to as “the super-model-looking-instructor,” “Amy’s sister,” “the funny instructor,”… but however you know her, you know she’s always smiling, always cracking a joke, and always kicking our buns. Read on to learn more about this mama 0f two, where she gets her sweet Fusion moves and why oh why she always looks so good.

How did you find Fusion?

I didn’t live here in the beginning, but my sister Amy H kept talking about how awesome this Fusion place/workout was! We have always exercised together and enjoyed the same type of experience so I new it must be something special!

What did you like about it when you finally got to try a class?

I loved that I could go for 1 hour and get all I needed for that day. A great cardio AND toning workout while hanging out with some incredible women in a wonderful environment. Right after I moved to KC I became a FAITHFUL client that couldn’t get enough of Fusion! My body immediately started to change in a positive way.

What sorts of exercise did you do before Fusion?

I ran a lot and was into spinning as well. Honestly, I did a lot of videos at home because I had really small little babies then and it was kinda whatever worked into my schedule that particular day is what I could do! I still try and run once a week but get my sweat from Fusion most of the time.

How do you get in here for your workouts when you really aren’t feeling it – what do you use as motivation?

Well I make my workouts a top priority in my day so I really don’t think about the “getting there” part because its going to happen wether I’m up for it or not! If I’m really not feeling it, I just try to focus on how lucky I am that I am healthy and strong enough to be able to exercise. I also try to listen to my body. Don’t push yourself if it feels like you’re hurting yourself – and I don’t mean “am I sore from yesterday” or “am I being lazy” – I mean don’t push hard if you’re truly feeling fatigued or sick. You only have one of these suckers so you might as well take great care of it!

Did you grow up working out?photo-3

Yes, I am one of three girls and we grew up super active in all types of sports and activities. Sitting on the couch was NOT an option when we were young! My parents were, and still are, giant advocates of keeping your body as active and healthy as you can.

How did you become an instructor?

A few months in, Darby asked me if I’d be interested in teaching – I had been teaching for about four years (spin and cardio/toning) in a gym where we lived prior so I thought, sure, why not! Little did I know what a fun job I had agreed to and all the wonderful growth I was going to be a part of.

What’s your favorite part about being an instructor here?
Oh my! Well that’s maybe the toughest question – there are so many things I love about it. Watching clients change not only their bodies but their spirits into more healthy and happy individuals is pretty hard to beat! Being surrounded with so much positive energy and joy each time I walk into a place I call my work – it seems like the craziest and most wonderful oxymoron ever.

How do you describe Fusion to someone who’s never heard of it?

WOW! I get asked this question at least once a week. My answer is always: well, the name itself should give you some sort of an idea of what you’re in for – a complete fusion of every type of exercise you’ve heard of, experienced and never thought you could do! A balance of both cardio and toning while incorporating new and creative ways to make it fun and exciting – no easy task.

How do you come up with new moves for classes?

I always start with deciding what muscle group I am looking to work, and from there I just do what feels natural with that muscle & makes that area burn like hell! I try to keep my moves somewhat simple. I’d rather have the clients get a great workout doing moves that aren’t overwhelmingly complicated than make them so complex that they never catch on!

Where do you get your fitness motivation – who are your role models?

Honestly, I’d have to say the clients at Fusion are my #1 role models, and I’m not just saying that! I feel more inspired watching them than I do watching Julian Michaels or Tracy Anderson. Being able to witness the changes that occur in real people is CRAZY motivational!

photo-2Is it easy to get caught up in the pressure of being ‘perfect’ when you’re a role model for so many clients? 

Well, getting in front of a room full of gals in spandex can be a bit overwhelming. When a little insecurity rolls in, I just have to re-center myself and realize that I’m human, and I am doing the best job I can at living my life!

Let’s talk about food…another big factor in why your body is what it is. Did you grow up eating healthy?

Yes, not scary healthy, but yes. I knew the benefit of eating fruits, veggies and lean meats while also recognizing how crummy lots of sugar and alcohol made me feel and look! Now all that being said, I don’t think I was always as clean of an eater as I am now. I definitely went through some ups and downs with my weight but all along the way, I knew that balance was the key to being successful. It’s just sticking with it that makes the difference.

How do you keep up with your healthy eating goals, being a busy mom & wife?

Being organized is my key to not getting crazy! On Sunday or Monday I always bake or grill skinless, boneless chicken breast –  I keep them in my fridge so they are available anytime I need to grab a quick protein. Also, veggies are your best friend! I always have radishes, celery, mini bell peppers and broccoli on hand and use hummus or salsa to dip them in for a super quick snack that doesn’t take a ton of brian power. Finally, I ALWAYS have almonds and some sort of a protein bar (at least 10g protein, less than 200cal and no more than 6g sugar) in my car/purse! When that hunger hits, I can make some REALLY SCARY choices so I make sure I’m equipped to deal with it in a healthy way.

What’s a favorite quick & healthy snack for your kids?

My kids love bananas with peanut butter, greek yogurt with a little honey or Skinny Pop popcorn in individual bags!

What do you do when you’re craving a certain junk food?

Well it depends what it is. I love ice cream so I replace a big bowl of Brier’s cookie dough with a skinny cow ice cream bar. As far as a burger or pasta; I will usually order something off the kids menu! That way I’ve gotten my craving under control without the 1,400 calorie bomb that an adult dish would contain.

Do you have cheat meals/days?

I am a clean eater 6 days a week…..Day 7, well thats another story ;0 … But that next morning, you better believe I am right back to that clean lifestyle!

What do you usually eat for breakfast?

I LOVE Advocare’s chocolate meal replacement shakes! So either that or one egg and one egg white w/ a turkey sausage patty.

Ok let’s get random.. If you could go visit your 14-year old self, what lesson would you share with her that you’ve learned about being an adult?

Stop trying to please everyone ~ Love yourself! If you don’t love yourself, than who really will?

What’s the last concert you went to?

Kings of Leon!

If you could only spend money on one frivolous thing for yourself, what would it be?

CLOTHES! I’m a online shopping junky! If anyone ever needs any suggestions on websites for specific clothing, I’m your gal!

Where is your dream travel destination?

St Barth’s!

Who’s your celebrity crush?

Wow, well that is just too limiting! I’d have to say Jason Sudeikis. I love when a guy has great style but isn’t afraid to make a fool of himself – confidence is everything!

What’s a fave activity to do with your kiddos?

I love to take them to do anything outside – park, pool, zoo!

What’s your favorite thing about living in KC?

My husband and I love to go out and try new restaurants, and also spend time with my family who all just happen to conveniently live here :)

The Fab Five

Favorite Restaurant: Wowzers…hard question! In town I’d have to day Story or BRGR and out of town, Nobu!
Favorite Place to Drink a Glass of Wine: The lobby bar looking out at the ocean at the Montage in Laguna CA
Favorite Inspiring Book: I hate to admit it, but I don’t do a lot of reading so I can’t say I have one!
Favorite Beauty Advice: USE AN EYEBROW PENCIL!! It’s really non-negotiable.
photo-5

Our amazing circle of Weight Loss Boot Camps continues again this week with the closing of our special 6-week WLBC Blast and the start of our Fall 12-week session starting this Sunday, September 7th! Though the sessions keep rolling through, the changes we see in you guys never fail to absolutely astound us – we are so proud of our campers’ continual determination to stick with the programs, test themselves physically and mentally, and create results whether this was the first or 500th time they’ve stepped into the studio.

Check out more details about our Weight Loss Boot Camps and AmpCamps here, and give a shout out to these beauties below!

* * * * * * Jackie * * * * * *

Jackie

Lost 8 pounds

Down 3 inches from her hips

Down 6 inches from her waist

Down 1 inch from her chest

Plank improved from :40 to 1:51!

2 minutes of cardio went from 8.5 laps to 16!

“You killed it and made every session fun. Way to work hard and get results. I know you will look fabulous in your wedding dress, and even better…you have the strength and stamina to dance longer and get lower than any of your guests:)! Congrats!” – Shawna

 * * * * * * Sara * * * * * *

sara

Lost 13.7 pounds

Down 4 inches from her hips

Down 4 inches from her waist

Down 4 inches from her chest

Her 1-minute pushups improved from 2 on toes/17 on knees to 12 on toes/21 on knees!

Her 1-minute sit-ups improved from 20 to 25!

6 weeks ago she planked for :40 now she can hold plank for 1:22!

Her 2 minutes of cardio improved from 10 laps to 12!

“Way to go Sara, you look amazing – happy to have you in the program and look forward to your continued success!” – Shawna

* * * * * * Carol * * * * * *

carolLost: 15.1 pounds

Down 3.5 inches from her hips

Down 4 inches from her waist

Down 3 inches from her chest

She improved her 1-minute push-ups from 20 on toes/12 on knees to 20 on toes/23 on knees!

1-minute sit-ups improved from 21 to 30!

6 weeks ago she planked for 1:10, now she holds for 2:00!

“Carol, it was so great to have you in this session. You came in committed and worked your butt off every work out – I had no doubt you would get great results!  Thanks for inspiring me and others around you.” – Shawna

* * * * * * Jana * * * * * *

jana

Lost 5.6 pounds

Down 1 inch from her hips

Down 3 inches from her waist

Down 1 inch from her chest

She improved her 1-minute pushups from 3 on toes/23 on knees to 15 on toes/25 on knees!

She improved her 1-minute sit-ups from 18 to 27!

6 weeks ago she planked for 1:00, now she can hold for 2:00!

Her 2 minutes of cardio improved from 11.5 to 12.75 laps!

“Jana, you did a great job. I am so proud of you for pushing through. This is never and easy journey, but we all can relate. The impressive part is that you persevered and had great success. Keep it up!” – Shawna

 * * * * * * Suzanne * * * * * *

suzanneDown .5 inches from her hips

Down 1 inch from her waist

Down 1 inch from her chest

“Your push-ups, sit-ups and cardio improved a great deal & once again you killed it on the inches. Nice job and way to work hard, every, single, workout!” – Shawna

* * * * * * Carly * * * * * *

Carly

Lost 14.4 pounds

Down 3.75 in from her hips

Down 5.5 in from her waist

Down 2.5 in from her chest

“Such incredible results in such a short time. Way to get after it and keep your focus. You are a fit as a fiddle and the proof is in how hard you workout – It was fun to have you join us.” – Shawna

* * * * * * Jamie * * * * * *

Jamie

Lost 5.3 pounds

Down 1.5 in from her hips

Down 2 in from her waist

Down 1 in from her chest

Her 1-minute pushups improved from 28 to 35 (all on her toes!)

Her 1-minute sit-ups improved from 19 to 25!

6 weeks ago she planked for :24, now she can hold a plank for 1:17!

Her 2 minutes of cardio improved from 12 laps to 15!

“Way to keep at it – loved having you in class and look forward to seeing you around the studio!” – Shawna

 

 

 

 

As if coming home from vacation isn’t hard enough, who wants to deal with a big ol’ bloated belly from a week of overindulgence sans exercise? We definitely ain’t got time for that – or the ‘walk of shame’ back to the gym for a major butt-kicking on the first day back. Don’t turn into a pirate, eating and drinking everything in sight – check out our second installment of Fusion Instructors: They’re Real People Too! to read what they do to keep their bodies feeling and looking their best, even when in chillax mode.

Avoid the Fat-cation! Come Home Happy & Healthy

1. Keep Your Eating In Check

photodune-644913-closeup-of-a-young-girl-mouth-with-a-strawberry-sWe’ve listed this as the first and foremost way to avoid the fat-cation – because it’s just the damn truth. You’ve got to keep it somewhat under control. Yes the all-you-can-eat buffets can be tempting. Room service, appetizers, desserts… they can creep into your brain with unyielding persistence especially when the mimosas are calling each morning. But if you want to stay in the cute new clothes you packed – and for the love of pete, your regular clothes when you get home – you have to put a cap on it. Eat the appetizer for your main dinner. Pile on the fruit & egg white veggie omelet in the breakfast buffet line and lay low on the waffles and potatoes. Have a big salad for lunch. Indulge in a shared dessert with the whole table. Live a little, of course, but huge portions of salt, fat and carb-overload can really kill the mood with the added bloating, gas, and constipation to name a few. Keep things moving and your happiness a’flowing by filling up on lots of fruits, veggies & protein – and yes, since it is vacation, that includes your mimosa oranges.

2. Stay Active

unnamed-17The other part of coming home happy is movin’ & groovin’ throughout your trip. Dance until you’re sweaty, wander around the city, check out local classes – below our instructors have chimed in on how they work in a little sweat wherever they go. The great part about all of it, is that you know you feel better, stronger, SANER.. when you fuel your body with nutrients and keep your blood flowing and heart pumping heavy once a day!

Do a little research so you can travel prepared with an array of ideas to keep yourself free of excuses – think out of the box and check out what each city has to offer! Sites like Vegas.com really do all the work for you with long lists of everything you can think of to stay active – local studios and classes, unique opportunities like Aria’s Hotel Hike or the Mirage’s Yoga with Dolphins (yes real dolphins!) for a little something different. Think of it as an adventure, include your friends and family in the fun, and look forward to your vacay fitness! Read on for more great ideas and remember – we workout because we LOVE our bodies.

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Darby: I like to take advantage of the surroundings. Morning hikes with pushup and cardio-burst intervals in the mountains. Beach jogs & band arm exercises at the ocean. I always take a green band with me, even if I just do 10 minutes of arms in the morning… It makes me feel so much better!

Liz B: I have ran the stairs in hotels, numerous times – floors 1-15 if I have to – a few times and you will get a workout! I have found tracks at a local high schools and have also found fun circuits off of Pinterest or fitness mags to do in my hotel room.

Sadie: Being healthy is a lifestyle, so that means it’s part of your day, everyday (or 99% of days!). Just because you’re on vacation doesn’t mean your workouts have to stop. Take advantage of the change of scenery. Here are my favorites:
- Beach Runs! There’s nothing better than running on the beach. Mix it up each day by doing a long run one day, sprints and simple cardio intervals the next (think burpee, squat jumps, plyo lunges), long fast walk another day, etc.
- Mountains – hike your heart out!  Such an awesome way to get to soak up the outdoors and get moving!
- Cute little towns – so many places have bike rentals now, check it out and make your tour around town on your bike!
Most important – keep you workout time the same as you do at home.  I think it’s best to do it around 7a – sleep in a little and then do it first thing before the day begins so you don’t talk yourself out of it.

Brooke: I love the Nike Training Club App. It has about 100 full body workouts you can do anywhere. No equipment needed. You can also choose your time increment times in 15, 30 or 45 minutes, plus you can sync your own music.

Erica: Tabatas! These are the best way to get high calorie burns without a lot of time or equipment. Do 20-30 seconds of a high intensity move (burpees, high knees, heismans, squat jumps, mountain climbers, etc.) with a 10-second active rest – repeat 7-8 times. I also love wall bridges for glutes, tricep dips and good old-fashioned pushups. If you are on vacay with a large group, make it fun and get everyone involved with sprint races, running drills in the sand, etc.

Becca: I use jogging as a way to reflect on the previous day and a fun way to tour where we are vacationing… Then back to my room for some tabatas (20 sec as hard as you can go, 10 sec rest… repeat at least 4 minutes). Occasionally I’ll pack a Fusion video too.

Leeze: I love to find studios to go. It’s always fun to try new places and it makes working out on vacation more fun! If not though, try to squeeze in your workout in the morning. You’ll be more likely to get it done if you do it first thing then saying you’ll “wait and do it later.” I also always do pushups and planks in hotel rooms! Sounds so weird and I can’t believe I’m actually confessing that I do that, but I do. Drop and do 20-30 pushups and hold planks! Switch them up, add variety, etc. Two of the best overall body-toning exercises you can do just by using your own body weight! 

Francie: I always bring a band and gliders with me! Also, I try to get up a little earlier than I would – talking 20min- and hit the gym for a quick AM workout before breakfast, then it’s done! I usually do 3-4 Tabatas and then some arms or abs … It is vacation after all!

Jos: I always bring resistance bands with me and try to make sure I work out first thing – even before breakfast – because if I get into pool or beach mode, it is over!!! (Why yes, senor, I would like a cervesa and so on to infinity…)
I don’t hold myself to my regular routines or duration of workouts – my theory is that if you get a good sweat every day, you’re good! Circuit training is my go-to vacation workout (short bursts of plyometrics mixed in with weight training or body weight movements like squats and lunges). I get it done in 20 minutes and then it’s on to the good stuff! It’s also good to give your body a break from routine and let yourself recover and relax a bit – it’ll improve your performance when you’re back at it after vacation is over.
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Amy H: When I’m on vacay with my sisters, we do one of the following:
1) Francie or I will make up a list of simple tabatas (20 min of hard work/10 min of rest: do 8 rounds of each exercise). Examples of simple tabatas are: mountain climbers, burpees with a push-up, skaters, jumping jacks with alternating front or back kicks, jumping lunges. This is super quick & easy, requires no equipment and very little space. All you need is your phone or a watch to keep track of time.
2) Ideally, we will look online ahead of time and find a fitness class that we want to try. We have had really good classes, and really bad ones – so we usually do lots of investigating before we sign up and go. Spin classes are a guaranteed good workout because you control the intensity, so that’s always a safe bet.
3) We will do one of the Fusion DVDs. Those are ALWAYS a guaranteed ass-kicking! You can watch it on a computer or on a DVD player – so that’s simple. Those take up very little space, so we will do those right in the middle of the living room :)
Other tips: We always try to fit our workouts in first thing in the morning; the later in the day it gets, the tougher it is to fit it in. We usually try to bring one of the green bands with us so we can use that to amp up our workouts and get some arm work in. We try to stay active throughout the day: if there’s a place to rent bikes, we do that so we can bike wherever we want to go during the day. The bikes are usually dinky old ones with baskets, so it’s not like we burn a ton of calories, but every little bit counts – so we try our best to keep that in mind.

Also, if all else fails, we run as fast as we can to the bar to get our drinks… that’s a win/win situation!

You know in People magazine, the ‘They’re Real People Too” section where it shows celebs going to the grocery store or buying diapers or picking their nose? Ya, we love to scan through and relate (or judge) – because let’s face it, we all have the extra time to idly flip through magazines (ok we don’t but somehow we do.)

Well in honor of our little celebs in the Fusion world – yes you guys are whether you want to admit it or not (!) – we’re starting our own version: Fusion Instructors: They’re Real People Too! Don’t worry we won’t (or will we?) be hiding in the bushes with our iPhones waiting to catch you eating junk food. We just want to know – what do you do to stay healthy?

We depend on our instructors here at Fusion, basically, for our sanity (not to pressure them or anything.) No matter what sort of mood we’re in when we walk through the doors, we look to them for inspiration – whether it’s making us laugh, pushing us to drop lower or jump higher or hold that damn leg up for longer – we have a lot of expectations placed on their shoulders. We expect to walk out of our workout a happier, saner, nicer person. With a tighter ass!

So where do they get their energy? The happy vibes they’re always shooting all over the studios? What do they eat/drink/do to be such amazing sources of inspiration for all of us, constantly looking up to them?

Stay tuned for all sorts of fun stuff as we collect tips, lists, recipes and more to pick their brains on staying healthy, being real (and honest) and creating an even tighter community of like-minded, healthy, happy, Sweaty Sisterhood Fusionistas.

Fusion Instructors: They’re Real People Too!

-Eating Healthy on the Fly-

With the start of school and back to routine, we know all of you have dusted off your meal planners, spent half of a paycheck at Costco and are ready to go with healthy dinners, lunches for the kids and even the valiant goal of making hot breakfast twice a week. Right? Ok we know some of you Martha Stewart’s out there are, but for the rest of us, time will occasionally get the best of us and we’ll end up stuck – starving, in a rush, and tempted by the ol’ drive thru. So what do our instructors do when in the same boat?

“Chipotle bowl – black beans, lettuce, pico, chicken or steak. Squeeze lemon juice over it – yum!” – Jos

“#1: The Mixx is always a go-to on the run. Pick a salad that looks appealing to you then customize it! I love either the roasted beets or the turkey chop. I then ask for the higher calorie add-ins, like the cheese or nuts, on the side. That way I can add as much or as little. Also leave the fatty fat dressing on the side and get comfy with something healthier and lighter! Just pay attention to what you are getting. #2: Whole foods has great on the go options. The salad bar, sushi area, avocado and veggie spring wraps. When in doubt, stick to the raw veggies and lean proteins so you are staying on track.” – Megan Z

“When we hit Chic-Fil-A, the Asian Chicken Salad is my favorite!”- Liz W

“I am a t.Loft junkie. I get a warrior juice, lentil salad and 2 sunbutter balls almost every day! :) I also love a tuna salad sandwich with lots of veggies when I’m on the go from Great Harvest Bread Co. Two more staples in my diet are Spin! Pizza and the Mixx. At Spin, I get a full greek salad with no feta and add chicken. At the Mixx, I get the Main Street Chop Chop with no cheese and add red peppers.” – Betsy W

“For a quick snack, pop into a gas station or grocery store – I look for anything that will control serving size and keep me full – i.e. stay away from huge bags of nuts or jars of peanut butter and go for single serving packs – otherwise I’ll eat the entire bag/jar, especially if I’m hungry. Go for raw nuts and PB without added anything – like salt, oil, etc. I also try to satisfy what I’m craving (sweet vs. salty) so I don’t pig out later – pop chips or popcorn are easy finds to satisfy a salt craving at low-cal, or 75% or higher dark chocolate without sugar added can curb that sweet tooth. I’d also grab a high protein, low sugar drink to keep me full. I love Think Thin bars – another great high protein & low sugar option. You can find non-fat Greek yogurt most places (avoid any with added sugar) – I got a few weird looks but I totally had one at party cove this weekend (bachelorette party)… Another quick snack is a non-fat coffee drink with an apple. I don’t avoid these but try to account for them as a snack (go for sugar free syrup); and the milk keeps me full. I also love oatmeal – mostly for breakfast, but I’ve had it as a snack when I forgot to bring anything else to work (I keep a box of oatmeal there).” – Alex
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“Starbucks spinach/feta/egg white wrap is always a decent choice.” – Shawna W
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“Freebirds offers a lot of healthier options like a whole wheat tortilla, white cheese instead of mixed, etc. Also the kale salad from UnForked is good. – Francie

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“Dean & Deluca has amazing rice paper wraps!” – Jenny
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“Panera hummus chicken bowl on the hidden menu. Jimmy Johns unwiches- it’s a sandwich without the bread – hold the mayo (of course!). Chipotle bowl – hold the rice and sour cream. On the go snacks to avoid the extra cals (and money) - Mini Babybel cheeses, mini sweet bell peppers with plain Greek yogurt (I add dill and lemon), frozen grapes, almond thins (crackers) with turkey, or pepperoni slices.” – Erica
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“Chic-Fil-A grilled chicken sandwich. Pei Wei has an option to steam instead of breading and frying. Avoid salads unless you’ve checked out the dressing facts. And beware of turkey burgers – they sound a lot healthier but a lot of times can have more calories than a regular burger depending on the restaurant.” – Shauna P
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“Panera has their hidden menu – I like the chicken & spinach power bowl the best. Also a Justin’s almond butter pack and an apple. Trader Joe’s has an egg-white salad – one container has 14 g of protein and only 120 calories – eat it with their edamame crackers. ” – Mari
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“I always have an apple in my car and a huge bottle of lemon water. Not the most exciting but I’m allergic to nuts so bars are a no go for me. If I’m super organized on Sunday I’ll roast some chickpeas with spices and keep them in individual ziplock bags for a quick snack.” Katie M – Bonus recipe below!
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Katie M’s Chili Lime Roasted Chickpeas
2 – 15 oz cans chickpeas drained, rinsed & blotted
3-4 tsp chili powder
2 tables olive oil
1 tbls + 1 tsp lime juice
3/4 tsp sea salt
1-2 tsp cumin
chopped fresh cilantro
Preheat oven to 400. Line baking sheet with foil and spray with cooking spray. Spread chickpeas out in a single layer over foil. Bake for 45-50 min stirring and flipping every 15 min. They are done when they are really crunchy.
Near the end of cooking time, combine oil, chili powder, lime juice and cumin in a bowl and whisk.
When chickpeas are done let them cool and then pour mixture over them. Stir to coat. Separate into 1/2 C portions. Voila!

 

 

Congrats to our recent AmpCampers on 8 weeks of sweat & hard work! Check out these 3 ladies & get inspired to start your own session – new Amps starting this month and next month! Visit our AmpCamp page to find out dates & details.

“I am what I am today because of the choices I made yesterday.” Eleanor Roosevelt

***************Melissa****************

photo-19Lost 19.8 pounds

Down 1.5 inches from her waist

Pushups went from 26 on toes to 35 on toes

Sit ups improved from 22 to 27

Plank hold improved by an entire minute

****************Lisa*****************

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Lost 7.2 pounds

Down 3 inches from her waist

Down 2 inches from her hips

Down 2 inches from her chest

Pushups went from 25 on toes to 21 on toes and 17 on knees

Sit ups and plank holds improved as well

*************Molly**************

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Lost 10 pounds

Down 2.5 inches from her waist

Down 3 inches from her hips

Down 2.5 inches from her chest

Pushups improved from 25 on toes to 20 on toes & 9 on knees

Sit ups & plank hold also improved

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The Leukemia & Lymphoma Society’s annual Light the Night family walk is coming September 19th! Once again we’ve organized a team to raise money – visit our Team Fusion #AustieStrong home page to register to walk with our team and start your personal fundraising goal to spread the word.

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Light the Night
Friday September 19th 2014 6p
Cleveland Chiropractic College (College & Antioch, Overland Park)
Fun and free family activities and food throughout the evening, followed after the sunset by a moving walk lit with hundreds of colored lanterns in honor of those affected by blood cancers. An amazing summer night of love, friends, and family!

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Last year the Fusion world was rocked - with Sadie’s son Austin’s diagnosis of Leukemia about a week before 2013′s Light the Night – and with the immense amount of love and support that poured out of our community for the Durbin family (Sadie & Brice, Austie & his twin brother Jack), Team Fusion and LLS. In 5 days, our team shot from $500 to over $17,000 - putting us second to all fundraising teams in Kansas City!

Months before the walk, Sadie volunteered to lead a Fusion team to spread the word about LLS and raise money – she had no prior connection and took on the responsibility out of her big heart and desire to spread Fusion love to various organizations. It was the first time many of us had been introduced to LLS – for some it was thought of as another great fundraising cause to another great organization – and nothing more. But in the blink of an eye it became very dear to our hearts and we learned a lot more about what they do and where the money goes – because one of our own family members was suddenly immersed in the world.

“The night Austin was diagnosed with Leukemia still haunts me as the emotions of fear, sadness and heartache were almost more than I thought I could manage. I remember Austin’s horrifically painful screams as he was probed and prodded, I remember a nurse literally lifting me off the ER floor after they told me, and I will never forget Brice and I making a vow, stronger than the day of our wedding, that this would not tear us or our family apart.

It’s been the longest 8 months of our lives, but so thankful to say that today Austie is doing quite well. We are entering the final stage of therapy which he will be on for the next 2 years; his end of treatment date is December 26th, 2016. We are blessed and fortunate to live so close to Children’s Mercy Hospital where we’ve met other amazing families, doctors, and nurses…there’s no giving up or giving in. It’s not a sprint, it’s a distance run and we will work hard the whole way to recovery.”

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LLS is the world’s largest voluntary health agency dedicated to blood cancer. LLS funds lifesaving blood cancer research around the world and provides free information and support services. Their mission is to cure blood cancers and improve the quality of life for patients and their families.

Sadie’s experience with LLS is unique – her son’s diagnosis was an introduction for many of us to the world of blood cancers and LLS:
“My connection with LLS and Light the Night is an ironic one. Last spring, 2014, we were approached at Fusion to help create a team to raise money for Light the Night. Our LLS representative brought us a story about a little boy fighting Leukemia and I literally cried as I read it – we signed up and starting scheduling Burn 1000′s to help raise money for the event.
Then, our world was flipped upside down when my little Austie was diagnosed with Leukemia on September 15, 2013 – Light the Night was the following Friday, September 20th… between that Monday and Friday, our Fusion community raised over $17,000 for LLS!!! Ugh… it’s hard to go back to those days in my mind and makes my stomach flip. We were in the hospital that week having the hardest days of our lives. I got an email from LLS every time someone donated. Every “ding” of the emails on phone gave me strength – I kept getting LOTS of emails and gained so much strength from this amazing community. There were so many people that because of Austie, made donations – whether it be $10 or $1000, every single bit is helping people like Austin and SO many others.
I pray, that someday our treatment for Leukemia and Lymphoma can be smarter and more targeted. With donations for research, it’s going to keep getting better. Please consider making a donation to help this awesome organization continue to make breaks in blood cancer research – we are all grateful.”
xoxo – Durbin Family

In addition to walking with us at Light the Night, we’re also providing other ways to donate to Team Fusion #AustieStrong!

Tuesdays for LLS – Our Tuesday donations class – 9:40a Fusion Mix w/Darby at Overland Park – is dedicated for the next 2 months to LLS. All collected funds will be added to our Light the Night Team Fusion #AustieStrong goal of $10,000. The class is free to register & donations accepted in return – bring a friend to their first class!

Burn 1000 for LLS – Sunday August 10th at Mission Farms, 9-10:30a with Sadie & Erica. Sweat for a cause – and you know there will plenty of it with these two cardio queens! Register here - your $25 goes directly to Team Fusion #AustieStrong.

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972f3da21fb051cd0406145086eb8552Another Weight Loss Boot Camp session has ended – and once again, we’ve got photos and stats to share and celebrate the successes! These women were brave enough to take the challenge of our 12-week WLBC, and some of them even continued on to the 6-week Summer Slam as well as completed our Fusion Triathlon!

Our camps provide the education on fitness and nutrition to make it a part of your life – as camp alumni can attest – once you begin to live in this new healthy way, you truly don’t want to return to old habits! Junk food doesn’t taste as good when you know the damage it’s doing to your body – how your digestion is affected, your blood pressure, sugar levels, your thought patterns, your mental health…the list goes on.

Heading to workout doesn’t feel like such a terrible task when you begin to experience how amazing it feels to push your body past your perceived comfort zones, to feel sweat dripping off of your face, your arms, your legs… to get that endorphin high – once you’re used to this daily reset you have readily available – it feels like a terrible task NOT to workout!

Congratulations ladies! Read through their results and give them a high five next time you say hello in the studio. Our new camps start soon – visit our Weight Loss Boot Camp and AmpCamp pages for details!

……………………..Kate………………………..

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Lost: 41.6 lbs! 
Down 8 inches from waist
Down 4.5 inches from hips
Down 4 inches from chest

1-minute push-ups went from 29 on knees to 31 on toes!  

Sit-ups improved from 17 to 27

 Plank hold from 1:22 to 2:45!

Congrats on doubling up in the 6-week slam as well!

………………………….Annie………………………..

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Lost: 38.4 lbs!
Down 5 inches from waist
Down 4 inches from hips
Down 4.5 inches from chest

1-minute push-ups from 15 on toes, 30 on knees to 43 all on toes  

Plank hold went from 1:08 to 1:30

Congrats on continuing to the 6-week slam and also doing the Fusion Tri!

………………………Willa……………………….

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Lost: 17 lbs!
Down 2.5 inches from waist
Down 2.5 inches from hips
Down 2 inches from chest

1-minute push-ups from 20 to 43

Sit-ups improved from 14 to 30  

Plank hold from :57 seconds to 2 min

Willa made this session extra fun – challenging the “youngins” to race and keeping everyone in check.

She now takes her college-aged kids to do the take home workouts with her!

……………………..Sarah………………………..

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Lost: 24.3 lbs!
Down 5.5 inches from waist
Down 6 inches from hips
Down 2.5 inches from chest

1-minute push-ups improved from 25 to 43

Sit-ups from 10 to 34

Plank hold from :55 seconds to 2:03

Great improvements in 1-mile run speed.  

Went hard to every workout – even ran to the final weigh in!

 

……………………..Maeve……………………….

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Lost: 18 lbs!
Down 4 inches from waist
Down 3.5 inches from hips
Down 4 inches from chest

1-minute push-ups from 12 on toes & 18 modified to 40, all on toes

Sit-ups from 16 to 28

Plank hold from 1:15 to 2:05

Congrats on also doing the Fusion Tri!

……………………Chelsea……………………..

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Chelsea has done over a year of WLBC & has made it part of her life. She is young, travels and has fun, but always comes back ready to work. Even though she doesn’t have weight loss goals anymore, she still enjoys the workouts and keeps coming back for more! She has lost over 30 lbs total – way to go Chelsea!

 

 

 

 

 

“She believed she could…and she did.”

Inspired to take your own first step on a journey to better health? We’ll help you set goals and achieve them – our next 12-week Weight Loss Boot Camp starts September 7th - check out the details and sign up for your spot now!
Pressed for time? Our intense & condensed 3-week AmpCamp Blast starts August 19th – a 21-day program designed to reset your metabolism, body & spirit - check out the details and sign up here!

 

me and boysOur August Client Spotlight is on one of our long time clients and our 2014 Fab Fusionista – Emily Cowden. You’ve probably seen her around the studio, noticing at first her svelte, sculpted body and stylish dark hair with blunt bangs. And if you’ve ever talked to her you’ve no doubt seen her gorgeous, kind smile – she’s one of those women who exudes originality and a genuine interest in others so that you just can’t help but to feel good around her.

Her dedication to almost daily Fusion classes (“when you find a fitness routine you love, you’ll prioritize it”) made her the perfect candidate for our Fab Fusionista – but even more so, her positive and supportive attitude towards the women around her is a characteristic to be celebrated. As a wife, mom of three boys (6,9, and 11), and part time Nurse Practitioner in children’s oncology, she shows us that it can all really be done if it makes you happy - we sat down with her learn more about her family, her healthy habits, and what she enjoys outside of getting her sweat on at Fusion.

How did you end up in Kansas City?

We bounced around before settling here – three kids born in three different states – but eventually landed for good as my husband grew up in KC and wanted to be close to family. Having lived in Boston and Seattle I really appreciate how little traffic we have here! I am also still, after eight years, floored by how friendly everyone is. It’s the default-mode to be nice, polite, and neighborly. Even the sullen teenager will look you in the eye and say hello and hold the door for you. I love it!

What are some of your favorite family summertime KC activities?

We’re a bit of a soccer family. Two of the boys play year-round and we are big Sporting KC and FCKC fans (the women’s pro team) so have season tickets for both. We also like to travel & do fun road trips, hang at the pool or over at my in-laws house. We can walk over to their house and love that they are so involved in our lives.

hospital hill

Hospital Hill

Where do you and your hubby like to hit on date night?

When my husband and I have a date, it’s usually a long run, tennis at a local park, a Sporting KC game or trying somewhere new to eat.

You’re a busy woman with your career and family life – is it hard to find time to exercise?

Working part-time helps, but I also make it a priority because it’s important to me and plus, I just love my workouts. I think that’s really the key – you have a million different options for a workout, and when you find one you like, it becomes a priority rather than a task. In the past I’ve found when I have trouble sticking to a routine, it’s because I’m not really enjoying it. I look forward to going to Fusion pretty much every time – it’s been a lucky find for me.

Why is fitness something you choose to include in your life?

It’s my mental time out, and I feel accomplished if I get it in. My day can go however it’s going to go, but if I’ve worked out I feel like I got what I needed out of it.

Has fitness always been a part of your life?

Fam in NYYes, it really has. I was competitive in gymnastics and trampoline when I was younger. In high school and college I was a rower (“crew”). I also ran cross-country in high school. My Mom and sister are also really active. At a time when most people are slowing down and well into retirement, my Mom still teaches 9 yoga classes a week. I hope I have her genes!!

How did you first find Fusion? You’re one of our long timers.

I started coming to Fusion about 6 months after it opened. My youngest son was almost a year old. A good friend told me about it – I remember after my first class I could hardly walk down the stairs. Actually I had the same can’t-walk-down-the-stairs experience a few weeks ago (Sadie!).

What made you come back after your first class?

I just knew that this method would work and get me into shape. I had no doubt about that. It was so hard, I thought, how can this not be effective? It took me a few months to ramp up and go as frequently as I do now but once I did, I was hooked and dropped going anywhere else.

What sort of changes have you seen, being here since the beginning?

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Winning Fab Fusionista 2014

There has been tremendous growth. Both with the physical space(s) and the number of clients. Despite this though, I’ve never felt “just one of the crowd.” I think Darby and the instructors have a pretty unique way of making everyone feel like they are an important part of this community.

If you were to tell someone who’d never heard of Fusion to come to their first class, what would you say to them?

I’ve never tried to recruit, actually. I don’t want to guess what suits people as far as workouts as it’s such an individual fit. When people do ask, I tell them that it’s hard, but if you stick with it, you’ll suddenly realize that you’re getting through a class without feeling like you are modifying the whole thing… then, I say, don’t look back!

Do you do anything else outside of Fusion?

I do like to run. It’s such an efficient and convenient form of exercise that it’s hard to ignore it as an option when you want to mix things up, are short on time, or traveling. I also like to walk – like, power-walk I guess you’d call it. I love that I can walk with a friend and be social and active at the same time. I was so sad when my kids outgrew strollers because I walked all the time with them when they were little – for hours – we just loved it. At one point I had two in a double stroller and had one strapped on in a baby carrier. I was determined.

Are you a pretty healthy eater?

Rafting in CR

Rafting in Costa Rica

Everything is relative but I’d say I’m more or less a healthy eater. You won’t find me eating much dessert, but I know I could do better with decreasing carbs and increasing lean proteins. My husband and I are about 90% vegetarian, I eat masses of fruit, I love tortilla chips and I’m addicted to coffee. I don’t know if I’d call that healthy, but again, everything is relative!

Do you find it hard to keep healthy meals on the table for your family?

It can be a challenge to make sure everyone eats well, but it doesn’t rule my day. I have one kid who is super-picky and one who likes Indian, Asian and Mexican foods (no PB&J for him!). If the kids have been served a meal but are still hungry afterwards they can have a fruit, vegetable or protein. They protest, but are used to hearing my line. We don’t go out to eat very much and rarely “drive-through” but they definitely eat their fair share of ‘junk’ nonetheless! We could do better with healthy eating, but we could certainly do worse.

Where’s your favorite place to grocery shop?

I grocery-store-hop all over town. Trader Joe’s, Hen House and Whole Foods are probably the places I hit most often. I’d love to go to Whole Foods more, but I walk out of there with half a bag of groceries and am down $80 bucks. Happens every time.

What’s a favorite treat you like to eat?

Tortilla chips. Seriously. I could eat them all day. Just straight out of the bag. If I’m in the mood for something sweet I’ll dig into trail mix with chocolate chips or “convince” the boys to go to TCBY… :)!

Do you have a favorite go-to meal?

For breakfast, or even lunch, right now I’m totally loving oatmeal with Trader Joe’s Omega trail mix and fresh fruit. Fish tacos is a go-to meal for dinner. We put out all the ingredients and do it family-style: fish, guac, salsa, cilantro, cabbage (Mexican-style), rice, lime, etc. Super easy and everyone finds a combo they like. We also make homemade pizza a lot with dough from Trader Joe’s and whatever toppings each person wants. Again, an easy way that you can customize the meal to everyone’s tastes.

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Ropes Course with the Hubby

How do you make healthy choices when on-the-go with the kiddos?

It can definitely be challenging. If we are out and I haven’t packed anything, we typically hit Chipotle, Pizza 51 or Planet Sub. I don’t really know how much better these are than some of the other fast-food restaurants, but I pretend they are!!

As a mom, what’s one thing that’s surprised you about motherhood?

I didn’t anticipate how different each child needs to be parented. I knew they’d have different personalities but I’m realizing they aren’t a little package-of-three that we can parent on auto-pilot. Each kid needs completely individualized approaches and I have to stop and remind myself of that all the time. This is something I’m still figuring out!

Being a mom – even just a woman in general – in today’s society can start to feel competitive. How do you keep your confidence and self esteem in check?

First off, I think the main thing in being a mom/wife/friend – is that you do what you are comfortable with, and when it doesn’t feel like you – don’t do it. I try to surround myself with loyal and supportive friends; I try to internalize when someone says something complimentary; I don’t own a scale; I love my family; and I try not to take things for granted. Easier said than done, I know.

How do you deal with society’s “beauty” standards? Going back to yourself as a teen – what do you know now you wish you’d known then about this subject?
As far as beauty standards… well, you’ve got what you’re given. All you can do is emphasize what you like and play down what you don’t. I’m pretty low maintenance as far as beauty stuff and anti-aging (we’re talking the occasional hair trim and a moisturizer with sunscreen!) As I get older, I know I’ll continually re-evaluate how I’m feeling about it and decide what I want to do about it, if anything. The teenage years weren’t my fave. Childhood into young adulthood is a process of discovering who you are… in fact, I’m finding that it’s probably a life-long journey… But I think the most important piece of advice I try to remember is “listen to your gut.” I think that gut-instinct is very powerful and shouldn’t be ignored. If something doesn’t feel right, makes you uncomfortable, or, the opposite, feels like the right decision no matter what anyone else says… listen.

Tell us something not everyone knows about you:

I’m not a US Citizen! I was born and grew up in Canada. I didn’t move to the US until I was 24 – I can’t vote and get nervous every time I cross the border, even though I have a green card and I’m legit.

Lastly, what does being healthy mean to you?

Working in oncology, I have to say that healthy to me is ‘the absence of disease’. I can’t help it. I feel fortunate every day for my family’s health.

The Fun 5

Favorite Restaurant: Chai Shai at 59th &Holmes. If you like Indian/Pakistani food, this is amazing. Little place tucked into a residential neighborhood. So delicious.

Favorite Place to Drink a Glass of Wine: I don’t drink wine (I get a headache almost immediately, too bad) but I’ll take a Margarita on a patio, or a Pacifico beer/limeade combo poured for me by my husband.

Inspiring Book: Expecting Adam by Martha Beck

Beauty Tip You’d Pass Along: Nourish your friendships. It helps with inner beauty.

“I Find My Confidence In…”: My family. Both immediate, and extended… and I include my friends in that group.

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Emily with the Sweaty Sisterhood

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Wondering if Fusion is the right fit for you? Check out these testimonials from clients – whether you’re just starting out or have been working out for years, Fusion Fitness is the place to be for your health. Aside from giving you the best workout in Kansas City, we’ll make you feel comfortable and welcome in the most positive and supportive environment full of clients all coming to do the same thing: sweat like a motha.

Nancy Griffin, 59

When is the last time you’ve been challenged – required to step outside of your comfort zone and do something really difficult – stretch yourself phyically, mentally, and emotionally and ask yourself to do something you’ve never done before?

I was just moping around the house, mourning my losses: my Dad had just died in September after a long bout with Alzheimer’s, my Mom had many health problems and was living with us, our geriatric dog developed diabetes(!) – and worst of all, I had retired from a long and happy teaching career to try to take care of everyone. By Christmas, I was just eating and drinking myself into a massive weight gain, and bemoaning the fact that I would be the Big 6-0 in August of 2014. My daughter Lizzy – a Fusion all-star – said, “Ma! You need to get out of the house and sign up for the Fusion Amp Camp starting in January. It’ll be good for you.” (I’m so grateful for my daughter and her good example.) The rest, they say, is history!

Sure I was scared – I had nightmares before the first class, thought I was going to throw up, etc., plus the fact that I was old enough to be everyone’s mother, at least – maybe even their grandma! I think it was the age thing that scared me more than being overweight and out of shape. I thought – what the heck am I doing here?! But I immediately felt welcomed by the girls at the front desk, by the other nice ladies in my camp, and especially by my teacher, Jos. I would be remiss if I didn’t give her most, if not all of the credit for my remarkable transformation. She is just an awesome teacher (and I know teachers!) She knew exactly when to challenge me (“Why aren’t you jumping?” You know, I didn’t know why I wasn’t jumping – I thought I was too old, or couldn’t – but her encouragement helped me realize I could!) She knew when to be supportive (“You are right where you’re supposed to be right now.”) She is extremely motivational! She uses her sense of humor and picks great music for our spin classes. (I’m probably the only soon-to-be 60 year old whose favorite song is “Talk Dirty To Me”!) She sends us great recipes, cardio workouts and motivational pick-me-ups (It’s as if she knows when I’m about to eat a chip or drink a Martini!) She is passionate about her subject matter: eating “clean,” working out hard, and gaining inner strength, not just stronger muscles. I think this is what Fusion really is to me: A strong core (heart!)

The Amp Camps are great! Sure I’ve lost 25 pounds, (20 in my first session and 5 so far in this one), and dropped two dress sizes. I can actually do planks and “man” pushups now, and I’m getting some great-looking muscles! I don’t eat sugar anymore (still drink occasionally!) and cook my husband, mom and dog healthy meals. I can do Fusion workouts with my daughter. But most importantly – I know I can do anything I put my mind to. Nothing is going to hold me down. I am strong, I am invincible. I am an almost 60 year old woman. I am a Fusionista!

Ali Blake, 29

Walking into Fusion Fitness for my first class post-baby was tough, but I was determined to lose my remaining baby weight through the 8-week Weight Loss Bootcamp. Pre-pregnancy I was a long distance runner and had popped into the studio for a few classes. Even with my running strength, I experienced the “I’m going to vomit” Fusion moments during class so I thought I knew what I was getting myself into this time around – I was so wrong.
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Fusion Fitness challenged every fiber of my being – muscles, lungs, and most of all, my perspective. My affirmations quickly changed from losing the weight to more meaningful, positive thoughts. Any time I struggle in class I look in the mirror and tell myself I am a strong mama. Fusion makes me a better mama. I am happier, am more productive and probably could do mountain climbers in my sleep! For the first time ever I am actually comfortable in my swimsuit too. Sounds crazy post-baby, but truly the mental and physical strength I have gained at Fusion have transformed how I feel about myself well beyond what I see in the mirror.
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The accountability, nutrition advice, and convenient daycare all take the guesswork out of regaining your strength as a new mom. I love that all the instructors have their own take on classes and are constantly working hard to switch it up. That paired with the options of studio or spinning classes ensure you get toned and sculpted while also getting in a huge blast of cardio. Whether you are looking for a killer workout, or a community of people determined to make positive changes in life, Fusion is the place to be.

Jessica McCarty, 35

I am passionate, outspoken and a little crazy…about my family, eating healthy, and a really hard workout to name a few. I have been a competitive athlete since I can remember (so I wonder why my four kids don’t have an aggressive bone in their body) –  I was a dual athlete in college in volleyball and track while I received my Master’s in Nutrition. I continued my love for fitness after graduation, becoming a personal trainer and certified indoor cycle instructor. I taught five to six classes a week until the day before I delivered my first, 14 days late, weighing 10lbs 7oz…no wonder all of my ‘regulars’ were nervous with me up on the bike! After my third child, when there was no more room in my double jogger, I joined another gym. I was working out two hours a day trying to get my cardio and weight training in – but I soon realized spending this much time at the gym was no longer feasible with my growing family - plus I was getting burnt-out on the same ol’ classes. Then a friend told me what an awesome workout Fusion Fitness was – we only described workouts as awesome if they were hard as hell and left us sweaty and tired – and after one class, I was sold and immediately cancelled my other membership. It was intense, sweaty, had great tunes, included cardio and weights…all in 60 minutes. I loved how the instructors moved around and challenged some of the gals to stop modifying or to do more… EXACTLY what I needed with one, three, five and seven year olds at home. 
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But here’s what I love as much as the intense workouts: the female strength and support system throughout the entire studio. You walk through the doors and feel empowered – it’s not about being a size two – it’s about being the best YOU you can be, and the instructors encourage this attitude continually. I’m not a sorority girl, but I think this is as close to one as I’ll get.
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I have definitely become stronger since coming to Fusion, but the mental strength is what I notice far greater than the physical strength of holding a plank for a couple minutes. As we often hear in class, it’s only 4% of your day spent at Fusion. However, it is the mental toughness and mindset during that 4% that prepares us for the remaining 23 hours and obstacles we encounter. My husband insists our entire schedule is planned around Fusion – but we all agree I’m a much happier woman after I get my hour in…so we’ll keep doing what works…AT FUSION!

Teresa Oehler, 36

“You chose who you are” is one of the first things that Jos said as I nervously sat listening to her at our AmpCamp orientation. I was nervous, overweight, and wondering if I had made a mistake doing this. However, the more I listened the more I realized that this was a journey to a healthier life and not just a temporary commitment. The next 8 weeks of the journey were filled with motivational quotes/thoughts, recipes, tips, tricks, butt bustin’/sweat drippin’ workouts, and answers to many questions. Aside from accomplishing my original goal of weight loss, I was even able to do a move during a workout that I never thought I would be able to do – I almost jumped for joy – and the first person I wanted to tell was Jos, who celebrated right along with me! She was always there for us to laugh, cry, dance, workout, hold us accountable, and just be our cheerleader. Nobody wanted us to succeed more than Jos. While I did successfully lose weight on this journey, I also gained confidence, great friends, a different outlook on health, and a new view on my life choices. We only get one shot at this crazy thing called life….why not make it your best and a healthy one.

Amy Shortall, 56

My love affair with Fusion Fitness began 15 months ago. I’m 56 years old and a mother of two and have been active most all my life until four years ago when I had foot surgery that didn’t go well. Shortly afterwards I broke my wrist and had to have surgery, then I was diagnosed with a heart condition called atrial fibulation. After three years of not being active I was feeling down on myself and feeling old. I thought this may be my future. Then a friend told me about the great results she was seeing from coming to Fusion Fitness. One class and I was hooked! It’s not just an exercise class with excellent instructors – but more of a family. Everyone is so supportive and it makes you want to work really hard to succeed.
The energy in the studio is electric and Darby the owner and the teachers give back so much. Since I began coming to Fusion Fitness I’ve lost 15 pounds and am probably in the best shape I’ve ever been. My self-confidence has increased, my energy levels are off the chart, I no longer have episodes with my heart condition and I am truly one happy camper! A day without Fusion is like a day without sunshine….Love it!

Sara Britton, 30

I have attended Fusion classes in the past when I have wanted to switch up my normal gym routine. I have always found the classes to be demanding, with great music to keep you going.
I have not attended classes in a few months due to being diagnosed with breast cancer. Last night, I made my return to Fusion, and attending my first spring class- Kristin’s Journey Ride. The music was positive and uplifting and not only inspired me throughout the workout, but gave me the added boost needed in my personal life too. Thank you Kristin and Fusion for continuing to inspire females in more ways than you know!

Christina Osberg, 25

Recently moving from Florida to KC about 7 months ago for my husband’s job, seeing not only snow for the very first time but enduring one of the coldest winters ever, I assumed that my fitness was only going to plummet. I have been an avid long-distance runner and longtime competitive gymnast I was always pretty athletic. Training for the Boston Marathon unfortunately gave me an ugly overuse injury to my right hip and I knew something needed to change. I couldn’t find any full body workout remedy to replace or even provide me with better results than long distance running. I tried hot yoga, road racing, cross fit, you name it…Nothing clicked and the energy of the studios never kept me coming back. I thought running was the only answer.

As I started to settle into KC I began to Google fitness studios. The first on the list was this place called Fusion Fitness. I remember to this day sitting in my desk at work thinking to myself, “wow this place looks too good to be true.” I remember reading all the bios of the instructors and thinking these are great role models for women – but let’s see how the workout is.  After several days passing and continually lurking around the website trying to desperately find something wrong that would give me any reason not to go (could not find one thing ; )) I finally went. My first class was a Fusion 50 class and I fell in love instantly.

Walking into the studio for the very first time I was completely blown away. My first glance was…“what the hell are these glider things?” and “what kind of studio is packed on a Friday evening?” For the past 2 months I haven’t been able to walk straight from being so sore and getting my butt kicked every time! I was working muscles I didn’t even know existed. After going to 4-5 fusion classes a week for several months my confidence started to increase. My husband started to notice that I was happier in myself and actually started to feel more secure on the inside. Each instructor encouraged me to continue to work hard, make healthy choices and above all be confident in my own skin. Thank you Fusion Fitness. You have changed my life for the better and I am blessed that I found a place that helps me become a better version of ME.

Lisa Witcher, 33

I decided it was time for a change and to lose the extra 10 pounds that had found me over the past several years. Although I’d become a barre and pilates enthusiast and a cardio junkie, I wasn’t making the progress I’d hoped for, so I decided to mix things up and join AmpCamp – a bonus came when a friend decided to take the challenge with me. At first, I won’t lie, I was extremely intimidated. When I walked into the studio, I was surrounded by what I perceived to be mostly young thin girls and an instructor with a rockin’ fit body, and I thought “how in the world am I going to do this?” Then I heard about the nutrition change and thought “for sure these people are CRAZY!” After I managed to not vomit during my first class, I walked out feeling exhausted but strong and empowered. Each week I found myself working harder to prove to myself that I could, that I had grown. Each week I looked forward to the at-home workouts and even more to the weekly group workouts. Joscelyn was amazing. She was completely dedicated to helping me establish faith in myself and supporting me throughout my journey. She responded to emails promptly, offered tips willingly, and spoke words of encouragement during each encounter. With her commitment and guidance, Joscelyn made the journey possible and my goals attainable: I dropped 11 pounds, lost 10 inches, and gained tone and strength that even surprised me!

With session one over, I realized that I wanted to do another eight weeks. Although I’ve found myself busier than normal and haven’t completely stuck to the program (wine has touched my palate more often than it should), I’ve continued to build strength and endurance and have seen continued transformations in my body and my attitude about “healthy.” The AmpCamp program, along with Joscelyn, has had such a positive influence on me: I think before I eat. I crave exercise and water. I want to be better, and now, thanks to AmpCamp and Joscelyn, I know I can continue to achieve my best.

Kristin Brinkman, 34

I can’t say enough about Fusion. Between Weight Loss Boot Camp and the life changing results they have given me and so many other women I will be a member for life! It is still crazy to me to have lost over 100lbs with Fusion. After spending way too much time being too intimidated to walk through those doors I quickly realized those instructors are the sweetest most supportive women I know. They are all there to help you get to your best self. I love the diverse clientele at Fusion – after thinking it was all tiny ladies I realized they welcome everyone and push you to your limit no matter what your age or size. At almost 34, I’m doing more physical activity now then when I was at 14…not kidding.  Before Fusion I would never have attempted to run so many races or do a Triathlon. They have given me the strength and courage to try anything because I know I can do it. The self confidence and pride you feel when you start accomplishing your goals starts positively affecting every aspect of your life – it is amazing!
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I have been fortunate enough to not only participate in several boot camps but also assist Shawna and Regan with the newbies coming in the door. It’s amazing when you find a place that pushes you harder than you ever thought possible yet keeps you wanting to come back day after day, week after week. No class is the same and no instructor is the same. Working out is no longer something to dread.  This place is like a mini social hour in the morning right before you get your butt kicked – I leave a much healthier and happier person every time. This year I was given the opportunity to start teaching spin in the Fusion Fly room. It has been life changing! I love new clients coming in a little scared and leaving that room dripping in sweat and walking out with such a sense of pride and accomplishment. It’s the best feeling in the world seeing people improve week after week.

David Wetzler, 50

I was a lifelong runner and then morphed into competing in multiple iron distance triathlons. While my cardio system was strong, I suffered from chronic back problems due to disc degeneration in my lower spine. The pounding of multi-hour training sessions worsened my symptoms over the years – after turning 50, I knew I needed to pay attention to developing my core strength. So about two years ago, I began attending Fusion on a regular basis (usually five times a week) – my goals were to improve my core strength, flexibility and balance. The first month was tough, but over time I developed better core strength and really enjoyed the challenge of all of the different types of classes – even the barre class!

Being the solo guy in the 5:30 am class is awkward at times, but I’ve learned to chuckle when the teachers remind everyone that their back muscles will look great in a strapless dress and that bikini season is only weeks away. The intensity of the workouts and unique movements have truly reshaped by lower spine – to the point where I can get out of bed without taking advil and can play golf without pain.

Fusion is truly a family affair for us -  my wife (Lisa), daughter (Sophie) and niece (Lauren) are all regulars at Fusion as well. Most importantly, all of the instructors have been great role models and mentors for Sophie and have taught her the importance of exercising to be healthy and developing a healthy body image.

Laura Baker, 29

I am a Fusionista.

I started attending Fusion 35 pounds overweight, according to the healthy ranges on the Weight Watchers website. For some that are out of shape, like my formal self, it might take a little bit of time to really feel like you belong. The people were amazing but I simply was well behind the group. It took me two months to graduate to the 2 pound weights – I had to use the 1 pound weights because it was the only way I could make it through a class. But each class I would try to incorporate 2 pounds weights a little more. Sure enough, I don’t even grab the 1 pounds anymore! My next goal is to conquer the one armed side plank. Each class I try to hold it a little longer, and still have to do it from one knee most of the time. Sometimes I catch myself in the mirror during class. I catch some definition in my shoulders or in my back and almost break into tears – tears of joy and tears of pride.

Since starting my journey, I have lost 17 pounds. If you stick to it, you will have a place you look forward to every day. A place that feels like home.

I am a Fusionista.

Christy Schoenfeld, 38

I came to Fusion almost 3 years ago after encouragement from my friend Erica who teaches there. I had just had 4 babies in 4 years and fitness was on the back burner for me. I had been active all my life, sports and ballet in high school and even dancing in college. After college I started running and finished a handful of marathons and half marathons. I went back to running after my 4th baby was born and it just wasn’t cutting it for me. I lacked the motivation to get up early and run and it was not much of a break to take a double stroller and our dog on my runs! I never thought Fusion was for me, it seemed like I wasn’t “fabulous” enough for it and didn’t have the right workout clothes (I was a runner, I wore gym shorts and race t-shirts!). When I found out Erica taught there, it interested me because here she was, pregnant with her 3rd baby and in fabulous shape! I remember standing on the soccer fields while our boys were playing saying to her, “I can run 15 miles but I probably can’t do a push up,” and she told me to come give it a try. I started slowly going maybe 2x a week and pretty soon was coming 3-4 and now on a good week I am there 5-6 times a week. At first I didn’t understand how anyone could take 5-6 classes a week but I look forward to my 5:30am Monday class with Darby and my 6am Tuesday with Erica. It starts my week right and it is my happy place. I love how I feel after a workout and I love being a good example to my 4 children.  Especially my daughter – I want her to see her Mom as strong, healthy and happy. Since my slow start, I have now participated in an Amp Camp, gone on the Fusion Fiesta Trip to Mexico, completed the 30 in 30 challenge and consider myself a Fusionista! My husband has also starting coming to Fusion Fly and we make Fly with Your Guy classes our dates every now and then. Aside from the amazing workouts and the change I have seen in my body, I have made some really great friends, reconnected with old friends and can’t imagine not having a place like Fusion.

Jane Parsons, 52

Why do I choose Fusion Fitness? The instructors. The instructors put a lot of time, energy and thought into their classes. Every class is a new challenge. The instructors enjoy what they do. They take each other’s classes. Your success is their goal. They inspire me to work hard and try my best every class I take. Another reason I go to Fusion is the people I have met there. I am 52 years old and have shared classes with teenagers, very pregnant women, new moms, busy mothers with their toddlers in tow, people older than 52, beginners to group exercise, people dealing with health and or weight issues, as well as veteran athletes, iron man and marathon competitors. Something for everyone. I am happy to have a fun and supportive place to improve my fitness. Thank you Fusion Fitness!

Scott Schmidt, 35

So why do I love Fusion? Well my story is more about motivation and being in a positive environment. Exercise and fitness have been a big part of my life since I was in middle school, and I even work in the fitness industry today. I needed a change in my exercise routine and needed to do something different. My good friend Annie suggested I come in and take the noon spin classes on tue and thur for one week just to try it out. Before this I had taken maybe 2 spin classes my entire life and had never really liked them. So I showed up on a Tuesday thinking I was in good shape and when the class was over I knew I had found an awesome place for me to go to get pushed beyond my limits and leave feeling better about myself and my life. I never knew 3-lb dumbbells could feel like giant boulders and I literately had to sit in my car for 15 min after class just to feel normal again. I also think both my arms cramped up from the push-ups at the end of class as well, but I pushed myself to that limit. Everyone’s limit is different and you push yourself to where you want to go, for me to be challenged again like Joscelyn did was a rush that I have not felt in a long time. Even though If felt like I was dying and my muscles and lungs burned I was happy mentally and emotionally. Joscelyn hooked me, and I’ve been going every Tuesday and Thursday since. It gets me off the boring treadmill and gives me some variety from my other exercise routines. I have also noticed that Fusion Fitness is just a great place to go to be surrounded by positive and motivating people. Just being in this environment for a few hours a week really does make a difference on how I feel and helps me stay motivated on being a more positive and happier individual.

Susan Leonard, 40

The Top 3 Reasons I love Fusion:
3. The many amazing women – instructors and ‘classmates’ alike. So much inspiration.
2. I had the best Triathlon bike portion I’ve ever had – this year! (By nearly 6 minutes on a 10-mile route!) Thank you, Fusion Fly.
1. My 9-year old son told me my arms look like Kevin Durant’s arms (“except, you know…on a white girl”). I’m not sure it gets any better than that!
Thanks so much for helping me feel very good about my fitness level (and my arms, of course.) I started classes trying to look great for my 40th birthday, but Fusion ended up changing my lifestyle. What can I say, I am addicted to sweating and gangster music!
Proud to be part of the Fusion family.

Allison Tapp, 21

I remember the first time I came to Fusion five years ago. I was a junior in high school and one of my friends suggested that I come try it out with her. It was during soccer season and I remember thinking that the class was going to be a piece of cake because I was already in “soccer shape” – the next day I could barely run at practice because I was so sore and I quickly understood why they call Fusion the “most challenging workout in KC.”
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Since I am now a full time nursing student, I am constantly trying to squeeze in a class whenever I can. Whether it’s sprinting from a clinical at the hospital, or pulling an all-nighter to study for a test, I strive to make Fusion a priority. I can honestly say I have never left a class feeling like I didn’t get a good enough workout – I am constantly challenged each time I walk in those doors to push harder and leave my daily stresses behind while I take advantage of the 60 minutes of “me” time.
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Since coming to Fusion I have gained a whole new perspective on what beauty is. Weight and appearance was always something that bothered me through high school and college – sensing the “beauty” mold of today’s society – but at Fusion, I am constantly reminded that beauty is not defined by what size of jeans you wear, but by your heart and determination.
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I’ve come to realize that Fusion isn’t just a bunch of group fitness classes, its a bunch of inspiring, strong, women who are striving to be the BEST version of themselves. This community encourages each other, pushes each other, laughs with each other, and supports each other. When you join Fusion Fitness you aren’t just going to get a stellar workout, but a community that is going to come along side of you and help you achieve your goals.

Alicia Ayer, 25

After much deep thought and a few days of thinking about how to describe what Fusion has done for me, this is what I have come up with: I have been going to Fusion for a little over a year and a half now. I remember my first class with Katie Hirleman – I stopped three times and thought I was going to get sick. My son had just turned a year old – let me emphasize, I was only 23 years old, had always been in good shape and involved in athletics of some kind or another – and for lack of a better word, that first class kicked my ass! There is no other way to describe it. I was sad because I didn’t feel like I did well, embarrassed that I couldn’t get through the workout, and let down. But little did I know it, that night I was introduced to another universe. Had I only known then how incredible this would be for me, my life, my soul, my happiness! It’s hard to start new things, it is SO hard to get up and workout when you’d rather relax after a long day of work, or even get up before the sun is up when everyone is still comfy in their beds. But I began to ask myself, what is it that I’m doing for my LIFE? This ONE life that I have to live? I didn’t think this way before I came to Fusion – I was living a normal life with a child, almost married and working a normal job. But because of Fusion, I now think this way everyday. What I did to change my life after that terribly challenging class with Katie, was KEEP GOING. And I have been going ever since that day of January 17, 2013.
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This studio is nothing less than my happy home away from home. I mean this wholeheartedly: Fusion is my therapist, my anger management, my sauna, my girl time, my yoga, where I learn to believe in myself every moment in my struggle and every moment in my success; it is where I laugh, cry, hug, celebrate, PUSH THROUGH on those terrible days and kick ass on those great days. It is so much more than just a fitness studio. It’s a soul-cleansing plethora of diverse instructors, classes, techniques, people – and it is always changing, keeping it new and fresh.
As much as I try to explain Fusion in words, it is difficult unless you have gone. It is where I found myself again, where I found my soul and where I learned to LOVE and APPRECIATE my body more than I ever have. I truly don’t know what I would do without it. So if you’re sitting there saying to yourself that you want to/need to make a change – go to Fusion, believe in yourself every moment of every day and through every minute of your workout! One day, you will look in the mirror and see a changed person. I am changed because of Fusion. I am stronger (inside and out), happier (inside and out), sexier (inside and out), and most importantly, I believe in myself – and for that, I am forever thankful.

Kim Knape, 34

The best version of myself – that is what Fusion has allowed me to become.

In my nearly 35 years, nothing has changed my life more than becoming a part of the Fusion community. I’ve been a member for over 2 years now and I have never been more strong, proud, mindful and happy as I am today. I never thought when I walked in the doors for the first time, that I would become so passionate and so dedicated to my health, working out alongside so many I call friends today.

I fell off the exercise bandwagon a few years ago – as it happens sometimes in life, especially when the exercise or mode of fitness doesn’t quite excite you anymore. I’m an all or none person – why do something halfway – so when I was “off” of the bandwagon I was truly OFF. I was indulgent in food and fun and though I knew I didn’t feel great about myself, nothing really pushed me to want to change. After settling into my new life I decided it was time to face the music and peel away the extra pounds that came with the limbo world I had been living in while going through a divorce and transitioning into a new chapter. It was now time to become healthier both inside and out.

I will never forget the first class I attended – I literally looked around the room thinking, who are these people? I remember doing an exercise that is so simple today but barely being able to lift my leg at the time, let alone do all the reps required. Well, let me say the whole “shock your body” tagline is legit. I work full time yet attend class nearly every day and I can say that each time, I still have that fire to work harder than the last time and to push myself to the limit.  Don’t be scared of the challenge because it never gets “easy” – it’s not supposed to! The reps do get easier, the weights sometimes do get lighter but the challenge of pushing yourself to a level you never thought you could enter is always present! Never once have I attended a class and heard the same playlist, done the same sequences; the awesome instructors are consistently changing what we do which keeps the energy level so high and the body working at its ultimate max.

I am so grateful to have this community of strong, like-minded women who only see the best in each other and push one another to be better than they were the day before.  I genuinely see and feel the world differently – stronger not only in body but also in mind.

Kathy Grant, 46

I’m 46 and have been coming to Fusion since 2010. I started with once-a-week classes, and thought I was going to die! My spin teacher at a different studio referred myself and a couple of my friends (who also still come to Fusion), so we had been working out for a while, but not like that! We worked our way up from 1 to 2 times per week and within a year I was coming to Fusion exclusively.
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My weight has gone up and down my whole life and it’s really hard for me to keep it down – Fusion has helped with that more than anything I’ve ever done in the past. It’s really more than that though, it’s about the mental benefits of the workout. I’m a therapist and all of the research shows that after talk therapy and psych meds exercise is #3 in having benefits for depression and anxiety. I feel so good since I’ve been coming to Fusion – many days I don’t feel like going and the first 10 mins I’m thinking, “I knew I didn’t want to do this, it’s hard!” But that always passes and I feel WONDERFUL and accomplished when I’m finished.
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Working three jobs, it’s difficult to find the time to workout but I get in over the lunch hour and on weekends. I can’t say enough positive things about Fusion and the staff and teachers. It’s such a great group of people who work and workout there and want to be better not just physically, but mentally and maybe spiritually as well:). I feel supported and appreciated and it’s a very positive atmosphere. Lastly I have done the 30 in 30 challenge twice now successfully and that’s been a great accomplishment for me! I’m proud of my hard work and I feel great mentally, even when there are lots of stressors in my life, Fusion is one of the best things I can do to help me manage my stress and health. Sometimes co-workers say they can’t believe I go get sweaty at lunch every day and wonder how I do it with what else I do in my life. I tell them I CAN do it because I get to go get sweaty at lunch every day! I’m not the hardest body in the place, but that’s okay, I’m pretty strong and have good endurance and always surprise myself, especially when I’m around other people of my age group who are complaining about aches and pains, etc., that I don’t have and I know that’s in big part to coming to Fusion for so long.

All of our classes provide a total body workout in just one hour – and if you’re looking for a structured program, check out our 12-Week Weight Loss Boot Camp and our 8-Week Amp Camp. You can also read about our instructors and class descriptions – then schedule your first class and come give us a try! The only thing you have to lose is a whole lotta sweat…

Email us at hello@fusionfitness.com with questions!

 

 

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Sweat_Lab_2 - EditThe professional mix masters have created the ultimate workout formula! You will be drenched in sweat during this one hour elite body shaping & mind-blowing class. Our combination of 1/4 Bikini Boot Camp, 1/4 Fusion Mix, 1/4 HIIT (high intensity interval training), and 1/4 Fusion promises to torch fat, tone muscles, and leave you in tip-top shape both mentally and physically.

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Fusion's Spin on Cycle!

fusion052resizedWe've blended Classic Fusion Moves with Spin to Shock Your Body! Check out SPINtense, Biker Barre and our other unique classes! Come Fly

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