XXXVII-Coach RubenV

Do you take time to reflect on experiences and lessons that shaped you? A birthday is a great time to do this. Today we celebrate our very own Coach Ruben V as he turns 37 years old.

Help us wish him a Happy Birthday!

Coach Ruben V

Coach Ruben is our FUNctional Fitness, Fitt Kids Coach, father, future husband and all around Boss. To celebrate his birthday we sat down and asked about all the wisdom he’d gained in his 37 years.

Here is his quick draw list, take what feeds you leave what doesn’t:

When you’re down to 1 out to win the World Series, play no doubles defense

Dez didn’t catch it

Brady did fumble in the afc championship game vs the raiders

As you get older you’ll find out the smaller your circle gets, the better off you are

Carbs aren’t the enemy

When you have the chance to love, love hard

Definitely burgers over tacos. Don’t @ me

Meditation is overlooked

When you actually write down a goal, it becomes real  quickly.

Life isn’t fair

Don’t wait for things to happen, get up (early if possible) and make things happen

Never compare yourself to others.

The best time to eat or train right is now, don’t wait till January 1st or Monday. Go for it !

Invest in yourself

Whataburger is better

You’re going to fail but it’s ok, learn from it

It’s never too late to turn things around for the better

You can’t change the past, focus on now

Breathing makes everything better

Cardio is amazing

Treat others the way they want to be treated not the way you want to treat them

Enjoy your health

Find yourself a coach

How you spend your time is more important than any material item or money

Practice gratitude

Enjoy the present, the journey is life

It’s ok to cry

When in doubt – lift heavy

Enjoy a cheat meal

Give someone a smile or hug, hugs are free btw

Take a vacation on a cruise, it’s a game changer.

Educate yourself

Root beer floats with alcohol are so much better

Wanna check out a class lead by Coach Ruben V? Check out our schedule for all the fun!! Click Here

Coach Ruben V Schedule

More than a cutie w/a booty!

Jfitt’s Top 3 Booty Exercises

Real Glute strength, tone and growth comes with strategic training to focus on muscles that improve the overall shape of the glutes. You have to accomplish this with more that just your ordinary squats.

We sat down with Sweat Shop Owner and Master Trainer, Joshua “Jfitt” Corona to ask about his go-to booty toning exercises. As he embarks on a new Spring/Summer season training women and female athletes he is tasked with the work of creating strong, functional and sexy bodies. This is no easy ask for any trainer!

Jfitt boasts 10 years + experience in training women and men. In his time he’s found success in creating programs that truly transform bodies creating sexy silhouettes along with true muscle growth.

The booty is just that, a muscle. Many people don’t realize just how important it is to have strength in the glutes & lower body muscles. According to @livestrong – ” Strengthening your glutes can help improve posture, as well as make sitting down, standing, picking up heavy objects and climbing stairs easier. Developing strong glutes can also improve athletic performance and decrease your risk for injuries.”

Without further ado, check out Jfitt’s Booty Grow exercises for 2019 Spring/Summer:

1st exercise: Feet Elevated Hip Thrust

Why do you recommend: Increases range of motion targets Glutes and Hamstrings. This creates symmetry and helps you avoid the trending “big butt, skinny leg” Kardashian trend.

What should we remember when performing: Push your weight up with your glutes, not your lower back. Breathe and focus your power in the booty muscles to correctly complete and get best results.


2nd exercise: Single Leg Glute Bridge

Why do you recommend: This is a great exercise that works the glutes and gets great activation without any added weight.  When performed correctly its extremely challenging and gets great results.

What should we remember when performing: Do not arch your back, you should not feel this exercise in the back muscles. Form is super important when targeting a specific muscle group. Get focused, move with purpose and control your breath.


3rd exercise: Barbell Glute Bridge

Why do you recommend: The barbell glute bridge is a progression to the body weight glute bridge I mentioned earlier. Adding weight to the exercise helps develop stronger glutes using shorter range of motion. You may need a partner or someone to help spot you.

What should we remember when performing: Pause for a brief moment when at the top of the movement. Keeping the muscles under tension for those brief moments will provide a burn and muscle growth.

Give these a try & see the difference!

Are you ready to jump in and start getting the booty you deserve? Sign up for Jfitt’s Glute Camp Special (limited time offer) here:

Glute Camp RSVP

Have questions? Want more details and options?

“I don’t have time”


How are you spending your time?

Time is something we don’t get back and yet we often don’t utilize it wisely. I know I’m guilty of this as well. Watching too much TV instead of cleaning up and doing the laundry.

Sometimes before I workout, I spend way too much time over thinking instead of executing the task at hand.

How many of us are not spending time on ourselves? Not taking the time out of the day to fill ourselves back up. Always doing things in a hurry instead of taking the time to be present in the moment.

Consider this…

There are 24 hours a day, 168 hours week, 86,400 seconds a day

Don’t mistake being busy with being productive.  

Become a Master of how you spend your time, after all you get no refunds on it.

If it doesn’t fit into these four buckets…

  1. Family
  2. Faith
  3. Fitness
  4. Other things that serve you

Don’t give time and energy towards it. Take back your time and take control over your day.

We all have the same amount of time, take 30 minutes to 1 hour a week to set your schedule for the other 167 hours in the week. Make yourself a Priority.

Here are a few ways to spend your time on things that serve you ..

  1. Physical Activity ( Walk, Group training class,hiking)
  2. Read a book
  3. Mediate/ Prayer
  4. Family
  5. Replying to messages (the ones that serve you)
  6. Setting appointments with people who you know can add value to your life
  7. Journaling
  8. Buying clean whole foods
  9. Volunteering & serving others in need

Take the next step. Find your focus, find your self…

Train w/ Jfitt at The Sweat Shop. The place where you vs you is all that matters.

  • No Commitments
  • Take a class on your schedule
  • Push past your limits
  • Make yourself the priority

*videography @jordan_alexander_productions

Fitt Kids OC

2019 The Sweat Shop brings Fitt Kids to OC!

     The Sweat Shop is known for Strength Training, making moms and dads stronger each day. Our membership is built primarily of Women working to become mentally and physically healthier and stronger. As we continue to conquer the ins & outs of women’s fitness we looked to all the kiddos sitting in our lounge area and thought this generation is ready!

That is why we are bringing back Fitt Kids OC, our OG program that brings FUNctional fitness fun to our kids. In our Fitt Kids program, kids become stronger in everyday movements. Sitting, standing and running. They don’t attend a workout class but an experience with other kids their age with  screens put away and focus on pushing themselves to win the day. 

According to the U.S. Department of Health & Human Services:

  • Only one in three children are physically active every day.
  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, video games, computer)
  • Prevalence of obesity for children ages 6 to 11 years – quadrupled since the 1970s

These an many other reason are why January 2019 Fitt Kids OC gears up for a fun year!

Meet Coach Ruben V- Sports dad, Fitness Coach and lifelong athlete

Coach Ruben V

Coach Ruben V holds years if experience coaching kids in sports specific training & functional fitness.

If you want to stay up to date on our Fitt Kids program please sign up & get up to the minute information on start date, pricing and schedule. 

Dedicated December

2018 is rapidly coming to a close and we at The Sweat Shop are serving our local community in these last few weeks of the year. If you know us you know we are Oak Cliff! Together we want to impact the lives in our community by creating a more conscious environment in all things health & wellness. We believe part of a truly healthy person is the dedication to self and those around us, especially those in need. This Christmas season we hope you’ll help us serve some of those most in need. Continue reading “Dedicated December”

A Whole New Ballgame

RV
Coach Ruben Velez

How many times have you been in the thick of something and loss appears eminent – only something alters the course, and everything changes?

I grew up in mesquite, a small town that’s not such a small town anymore east of Dallas. I played pee wee football, which I only played because all the girls liked football players, my first season we didn’t win a game but my second season we didn’t lose a game.

That’s how the ball bounces in life right? Did I ever get a girlfriend? No, I was too busy stuffing my face with food and playing video games. I played football through elementary & middle school, at Kimbrough middle school, we lost to McDonald high school both years and in each season, we played them on their flooded, quick sand like field. To this day I swear they fixed their field to have an advantage. I also played baseball in middle school, I remember my first game I thought I caught a fly ball for an out, but it popped out of my glove. Those L’s taught me life really is about handling the losses and finding a way to become better. After playing sports most of my life, looking back the hardest part was the off-season workouts, those killed me.

I’ve always had a demanding schedule, sports, school and work. I’ve even worked a few jobs, simultaneously. Albertsons, sonic (I worked one day there and quit, it wasn’t as cool as they said it was), Foot Action (Store Manager at 22), Coca Cola where I worked for 11 years. I made good money, but budget cut backs came in and after 11 years, I was laid off. Eight months before getting laid off the mother of my children and I spilt up, within a year I’d lost all I’d known for the last 10-13 years.

Life happened again, and I tried to figure out how to get myself back in the game. I started training at the Sweatshop Dallas not thinking it would be a lifestyle but more like just something to occupy my time. Working out is tough but it’s a lot tougher when you have your mind racing, so I trained to find a focus – Me.

When I started to focus on myself, things started to fall into place. I gained a lot of my confidence back, shed weight and had fun doing it. I met a woman working behind the shake bar at The Sweat Shop and we began to “talk” as the kids say nowadays. We both had kids and they were all in sports too. That woman became my fiancé, our goal is to have a wedding outside the US and we are making that goal a reality. To get to that goal I’ve taken on a few extra jobs, working on the weekends coming home at midnight and heading back to work at 7am. It’s tough but I’ve found a way to bounce back from everything in life & get myself to a better place. I’ve applied that work ethic to this and every other goal in my life.

There’s a lot of things I enjoy in life besides a good burger, fitness and baseball. I love watching a pitcher throw a ball and watching the seams spin. I enjoy watching people having fun with fitness because it can suck so you got to make it fun. I’m now studying even more about fitness, to help my clients add fun to their daily fitness. I enjoy making people smile and laugh while they are busting out a good sweat in my classes too.

Thanks for allowing me to share my journey with you #sweatgang meet me on the turf for my FUNctional fitness boot camps and laugh a little while you sweat.

 

More Money, Less Problems

Blog By Erika Navarette- Navarrete Accouting LLC

Erika- Accounts DirectorHello, my name is Erika Navarrete and I am your Money Mentor!

I am the accountant for Josh and Denise Corona, the owners of The Sweatshop Dallas and Irma Vargas the owner of Bella Med Spa. I also work a full-time job as a Sr. Accountant for an Oil and Gas company. I have been in the field of accounting for 10 years and recently graduated with my MBA from University of North Texas at Dallas. My next step in my career is obtaining my CPA and I will start studying for in January 2019.

I have a passion for studying money because of the lack of it in my childhood. My mother was a single mother of three kids. Life wasn’t always a struggle for her. We lived in a nice neighborhood and she was even attending Dallas Baptist University. My father was very physical and verbally abusive with my mother and one day he decided to leave our family. My mother had to drop out of college and they both had to filed for bankruptcy to leave the house.

The instability my mother had after the split caused her so much depression. She couldn’t get a better job so got stuck with minimum paying jobs and waitressing at hotels in downtown. Looking back and being aware of my money history helped me get out of that cycle. I knew education was the key to success….as so I thought. Now that I do have my education and continuing to educate myself on money I am realizing that money problems hits every home. So, it doesn’t matter if you are a lawyer, doctor, business owner, or even a homemaker, debt does not discriminate. I have been on a recent hunger of growing my relationship with God and learning more about the bible. When you can manage less, God will bless you with more.

Matthew 25:23 “His master said to him, ‘Well done, you good and faithful servant. You have been faithful over a few things. I will make you ruler over many things. Enter the joy of your master.’ Luke 16:10 “He who is faithful in a very little thing is faithful also in much; and he who is unrighteous in a very little thing is unrighteous also in much.

I recently had the opportunity to speak  to a group on Entrepreneurs and I wanted to share some of that with you today.My focus with this  group was on “How to eliminate Money Blocks and solving your Cash-flow problems.

“The only people that budget their money is Rich people and Poor people.”-Grant Cardone

Why do you think that is? I believe it is because the middle class is the biggest group of consumers. We over consume and over spend. Rich people budget because they are intentional with their money and poor have no other choice but to budget.

Ways to eliminate Money Blocks- You must change your MIND-set around Money.

Motives– What is your purpose for money? Why are you saving money? When you have a purpose for money you will get focused on your goals. As TD Jakes said “Why should God fund your confusion? You need a purpose!

Identify– What is your money history? Usually your money history can cause a money block, so you must get real with yourself. Why do you spend money? Are you spending money because you are trying to feel a void? Do you have an emotional attachment to money? Are you an impulsive buyer?


Network– Find people that are like minded. If you have a vision, goal, or a huge dream and you share it with negative people, they will cause a money block. You need to keep your dreams away from those scary-cats, balloon poppers, nay-sayers, etc. Find people that fuel your fire and cheer you on, regardless if they are on the same level of thinking. Also find mentors that are in a position   in which you want to see yourself. A good tip is sacrificing your time to intern for them to get some knowledge. Usually mentors don’t have one on one time to have with you, but interning is usually a win-win for you both.

Decide– Make a decision that you want more in life. Where you are in life right now, is a direct result of what you put in the last ten years of your life. Where do you see yourself in the next ten years?

Two client scenarios;

Client #1 I created her family budget since she was in the process of buying a home and she knew that she needed a plan in place considering her expenses will increase. She already had her personal and business bank accounts separated. She told me that she has 10k saved and already has the date of when she is leaving her 9-5 job to pursue her own business. She is a mom of two, works 9-5, has a side business, and is going to school at night to get her business degree! There is power when you are focused on your goals!!! (I can’t say this enough.)

Client #2 He has had his business for 5+ years and called me for help since he knew I studied accounting. “I make 2K to 5K a year and generate 6 figures of income a year, but ask me how much I have in my bank?” $800 dollars.

Biggest tip for small business owners is separating both personal and business accounts!!! You have separate purposes for both if you want to scale yourself to the next level. Mixing the two will confuse those goals. Especially if you have money problems right now, more money will not solve it.

5 Ways to Boost Cash flow

  1. Analyze expenses quarterly. Usually providers tack on extra fees or your promotion ends. Take some time to call those providers to lower your bills.  
  2. Invest in yourself and increase your rate. More education, buying higher end products, getting another certification are ways to increase the value you provide your clients or your 9-5 job.
  3. BUDGET! You need a structure and a plan for your money. When you get intentional with your money, you take control of your future. “Don’t tell me what you value, show me your budget, and I will tell you what you value.”-Joe Biden. When you look at your bank statement and see how much you spend on each category; Groceries, Clothes, Maintenance (women), Eating out, Entertainment, etc.) You can see what you prioritize. I am at a point in my own financial freedom journey where I Save more than every category in my budget except my mortgage payment.  
  4. Hire professionals- As a business owner you will need to let go of that ego and hire professionals that will get you to the next level. You should not be the smartest person in the room.
  5. Don’t spend more than what is coming in! If you are not a business owner, you should not be spending more than what is coming in.

To change your money situation whether to get out of a financial crisis or get to the next level, you must be intentional. You also need to have the discipline to say “No” when you have a budget. Being successful with money is 80% behavior and 20% knowledge! More money does not change you, it makes you more of who you are. The biggest fulfillment I get is when I mentor young girls. People matter not things. My pursuit of generating more income is not a chase of happiness or buying more material things. Money is not evil it is the love of money that is.

If you’re interested in learning more join me for Money Mentor Boot Camp @The Sweat Shop, November 9, 2018.

RSVP HERE

 

Experience our Oak Cliff

     A little background on The Sweat Shop, we’re Oak Cliff to the core. Born and raised! We found a huge void in the hood for all things health & fitness and decided we needed a change. So here we are! In our 5th year in Oak Cliff (10 years of Jfitt training in OC). We’ve been able to do great things getting our sweat on BUT we found we have so much more to offer!

Let’s talk fun, healthy & positive fun! When the weekend hits  in OC and it’s time to go out for some fun the options are lets say limited. Usually its going out to eat or get a drink. Scratch that… The Sweat Shop brings you fun that lasts & keeps giving even after you’ve left! Continue reading “Experience our Oak Cliff”