WE ARE BORN

Guns N Grace Defined

I am constantly asked, Why did you decide to name
your business Guns N Grace? It took me a while to
come up with a name. A name that didnt follow in the
footsteps of the typical clich of gym titles, but also one
that, as time went on, we, as a team would come to
define. Just like most aspects of life, nothing is given, it
is earned. So why should it be any different in business?
I know what you are thinking. That doesnt even make sense?
Why doesnt it? I wanted to know that my training and
training environment would speak for itself. That people
would come to Guns N Grace Fitness because of what
we stand for, the type of energy and results achieved, to
be a part of OUR CULTURE, OUR TEAM, OUR
FAMILY!
Before you point a gun there are many steps to take
before making the decision to pull the trigger. Critical
steps may include proper form, body positioning, target,
aim, and WHY! Are you ready for this? Are you willing
to accept all the responsibility that comes with this?
Those are the same considerations that need to be taken
when beginning a fitness journey and finding the help
you need to be successful. Finding a trainer is more than
finding a person that knows a few workouts, and can
make you sweat. Finding a trainer is making an
investment in yourself and putting your faith and trust
in a person to, not just make you sweat, but to
understand your journey and make the necessary
adjustments to accommodate your goals!
Grace defined is: B. Disposition to or an act or instance of
kindness, courtesy or clemency. Here at Guns N Grace we
will be honest, integral, respectful and kind in all things,
and will always act with strength and grace towards
ourselves, our goals and each other. Together we will
rise in triumph, for we will always be better as a team!
HERE AT GUNS N GRACE WE WILL BE
HONEST, INTEGRAL, RESPECTFUL
AND KIND IN ALL THINGS, AND WILL
ALWAYS ACT WITH STRENGTH AND
GRACE TOWARDS OURSELVES, OUR
GOALS AND EACH OTHER. TOGETHER
WE WILL ARISE IN TRIUMPH, FOR WE
WILL ALWAYS BE BETTER AS A TEAM!
!
Guns N Grace Fitness 7/1/2014 [Edition 1, Volume 1]

The Breach
THEME OF THE MONTH
Let your mind take you where your body cant! There are times during a workout when you feel
you cant finish. Think of why you are here! Why are you doing this? Let your mind take over, fight
for your goals, and always FINISH!! You will always be more satisfied leaving the gym if you
FINISH and know you gave everything you had, than if you gave up!


MY LIFE TRANSFORMED
SHALE VAUGHN
July 2014 GNG Transformation of the Month


GNG: How long have been working towards a healthier,
fit lifestyle?
SHALE: Now, since about 2002, but Ive been training
with GNG since December of last year.
GNG: What is the difference in training with GNG
than other training programs or gyms youve been
acquainted with?
SHALE: Dedicated training, as opposed to the 1 hour
or so, a month with most other gyms. It was more about
joining the gym versus getting personal training. Its a
lot easier to go farther than you think you can when
someone is there showing you how.
GNG: What were you thinking when you first walked in
the door at GNG?
SHALE: I was terrified. (laughs) I didnt think I could
do it! I was kind of holding my breath to start my next
failure.
GNG: How do you feel now after training for 5 months?
SHALE: I feel good! Its slow, but its getting done
right! Eventually I will be able to happily proclaim
BEASTMODE, not yet, but its close.
GNG: What do you feel is your biggest accomplishment
here at GNG?
SHALE: Showing up! I am still here 6 months in! I
have another 3 months paid, because I felt like I
accomplished so much in the first 3 months that it was
worth the up-front payment.
GNG: Now that your husband trains with you, (joined 2
months later), what has that experience been for you? In
the beginning when we talked about it, you were a little
unsure if you really wanted to share your sessions with
him.
SHALE: When it was just me it was really easy to show
up no matter how I felt. We can be really good about
encouraging bad behavior. (haha) If he doesnt want to

be here, I dont want to push him because I feel bad. So,
some days are hard! The rest of the time its exactly the
opposite, its AWESOME! On the days I dont want to
be here, he makes sure I come! When I dont feel like
Im doing good enough, he spends the next 3 days
pointing out all the things I can lift now, and the things
I CAN do now that I couldnt do before. We support
each other, I wouldnt change it for anything I love
working out with him.
GNG: What do you like the most about GNG in
comparison to other trainers/training programs youve
worked with?

SHALE: I like the fact that you take the time to
genuinely get to know your clients. You dont just find
out how much they weigh, and how much they should
weigh, and how much they should lose in inches, or do
some paper cut out workout that is supposed to work
for everyone. The thing that I like the most is that I
used to go to a gym, I used to work out, and not once
have you used that against me. Not once have you
assumed that I was a too many cheeseburgers fat girl.
This is a big deal to me because Im not! Ive been
battling PCOS for years now, and understanding that I
cant just eat a low carb, low fat diet, because that
doesnt work for me. Youre willing to experiment, and
work with me to find what works for ME! The biggest
thing is you know my buttons. You know which button
to push to make me go lift again. When Im doing really
good, you point that out, and Im not just a file in the
drawer, and thats the most important to me!
GNG: (to Grimm, Shales husband) How do you feel
about Shales accomplishments and how she has
changed since she started training with GNG in
Decemnber?
GRIMM: Ive always known that Shales amazing. Its
really great to see her realizing that. I can see it in her
eyes, and seeing her success and seeing that what shes
doing is awesome. It was tough when we first started
this journey. The first couple months was challenging
and she felt so defeated all the time. Its nice, because
shes been gradually pulling out of that despair. We
havent been able to successfully train together before,
cause we try to encourage each other in all the wrong
ways, and end up discouraging each other. This has
allowed us to train together, and its been great. Shale
has encouraged me in every way. Shes helped me realize
that I can do this too! When Im too tired, she pushes
me through, and helps me with her own experience!
TRAINERS CORNER: Shale started off with very
little confidence, not only in herself, but also in our
training. Her past experiences led her to believe that
there was no hope for her, but she was willing to give us
a try! Each day was a work in progress, but for Shale,
the work was more mental than anything. She was
strong, I saw it, she didnt! She was a fighter! I saw it,
she didnt! Each day she improved, and it wasnt until
she saw her first before and after pics that she finally
saw for herself, that her hard work was paying off! Her
body and mind has changed immensely since she started
with GNG.
Shale was picked for our Transformation winner of the
month, not only because of her physical changes, but
her emotional and mental transformation! There is a
passion and strength in her now, and I can see the fight
in her eyes! She has truly inspired me, her husband,
friends and family, and her GNG family! To date Shale
has lost over 20lbs and 40 inches total body! It has been
a blessing to see the beautiful changes in this strong,
fighting woman! Great job, and dont ever give up, the
finish line is within reach!





Overhead Banded Tricep Extensions
Muscles targeted: Triceps







Instructions: Wrap the resistance band around a
bar (or other stationary object) and stand directly in
front of it. Place one foot in front of the other, slightly
leaning forward with most of your weight on your
front leg. Start the exercise by holding the end of the
resistance band in both hands, bending your arms
above your head. Elbows should be pointed forward,
making a 45-degree angle. Extend your arms
forward until they are completely straight. Return to
the starting position and repeat 15-25 times, or to
burnout for 3-4 sets.



Selah Shepherd
Age: 20 Student at University of Oregon
Sport: Competitive (Horse) Show Jumper
Trained with GNG: 8 months
Testimonial: As an athlete, people would say
"wow, you ride horses? You don't look strong
enough. " I have always had a noodle figure, and as
much as I tried to work out on my own, I never
gained muscle. When I first met Vi, I saw a glimmer
in her eye as she talked about her idea of Guns and
Grace as well as her plan for me. I instantly trusted
her and I couldn't wait to start lifting with correct form.
Form is crucial especially as an athlete to prevent
injury, and form is one of Vi's specialties. Guns and
Grace is like a family to me, we all support each
other no matter what our goals are. I am always
excited for my workout and now I love my lifestyle
change to a healthy and nourishing diet (even
though it sometimes seems like too many calories).
My journey hasn't been easy because of some of my
weaknesses, but I couldn't be happier with my
results. Now people say "clearly you're an athlete,
what do you play?" I can't wait to see where GNG
goes, because I know it will continue to change lives
like it has changed mine forever.


GIVE ONE HOUR OF YOUR DAY TO SAVE THE REST OF YOUR LIFE! WORKING OUT
TO STAY HEALTHY AND FIT ONLY TAKES LESS THAN 4% OF YOUR DAY, AND CAN
BE DONE DURING YOUR FAVORITE TV SHOW!

YOU ARE WHAT YOU EAT!

There are so many diet plans out there its hard to
know which one to choose from! The first step to
deciding which direction to take is knowing what you
want to achieve, and knowing your limitations. A very
popular meal program is the If It Fits Your Macros,
or IIFYM program. This is a very successful
program, but is it right for you? In the program, you
can eat whatever you like AS LONG as if fits within
your macro limit! Yes, that means you can have cake,
ice cream, pizza, whatever you like as long as it fits in
your outlined macro plan! This is a great program for
those who are on the go, or who dont always have
access to cleaner food choices. It is also good for
those of you who are disciplined enough to stop
yourself at 50g of ice cream, and have a difficult time
eating greens, veggies, a cleaner diet, if you will.
Other popular diets are the low carb diets, paleo,
fighter diet, etc. I am not a fan of low carb diets unless
you are cycling them for a body building competition
in order to achieve a leaner, shredded physique, if you
suffer from PCOS, or if you are diabetic and need to
control your insulin levels by monitoring the amounts
of sugars you take in. Paleo, is a high fat, low carb,
high protein diet, and is a great option for the carb
resistant metabolic efficiency type. These are people
that would experience a large weight gain on the scale
after 1 day of going over on carbs. You see, all the
different meal plans have come about because of the
many different types of people in search of a healthier
fit lifestyle, or simply a way to get a six-pack faster.
(hahaha). For you, the best way to figure out which
plan works for you, is to see how well you adapt to
certain foods. If you are looking for a tight, toned, lean
physique, then protein is a must! Protein is fuel for
your muscle, without it, your muscle will not be able
to build or recover, making it impossible to see any
gains.
What is the right amount of protein? A good rule
of thumb when beginning a workout program, is to
have AT LEAST, 1 gram of protein per pound of lean
body weight. If you are unaware of your body fat
percentage, and how much of your weight is
composed of Lean body mass, then go with your
actual body weight.
What about carbs? This will depend on your current
goals. For weight loss you will need to consume
enough to supplement your energy for your workouts,
but not so much that it will be stored as fat if not used.
Fat sources release higher amounts of energy when
burned, but, for most people, are much more difficult
to break down. What I normally do for my weight loss
clients, is breakdown their calories into the following
macro limits at 35% protein, 35% carb and 30% fats.
From there, based on their results after a month or
two, we will either increase carbs and lower fats, or
vice versa. For my carb inefficient clients, I would go
45% protein, 25% carb and 30% fats.
Fats! DO NOT ELIMINATE FATS! Fats are not the
enemy. Not only do they provide a higher source of
energy, but have a multitude of benefits, including
lowering your risk of heart disease. It is important to
consume healthy fats sources, such as avocado, nuts,
olive oil, etc. and these are measured out!
The point here is no one person is exactly the same.
There will be similarities, but getting to know yourself,
or in my case, getting to know my client, is the key to
understanding which direction to point them in when
finding the right meal plan to achieve their goals!





BENCH SQUAT DEAD LIFT TOTALS
JIMMY (m)- 245 JIMMY- 375 JIMMY- 355 JIMMY- 975
ZACH (m)- 235 ZACH-350 VIA- 345 ZACH- 920
VIA (f)- 200 GRIMM- 315 ZACH- 335 VIA- 810
GRIMM (m)- 180 VIA- 265 MACKIE- 185 MACKIE- 465
SHALE (f)- 145 SHALE- 225 SELAH- 170 SELAH- 450
SELAH (f)- 125 MACKIE- 170 LISA-120 LISA- 335






*Highlighted members have not completed all lifts for total yet.

JIMMY RICH AKA BOOGA G
AGE- 24 HT: 511
WEIGHT: 216
BF%= 19.28%





ZACH SWAN AKA PRETTY BOY SPIKE
AGE- 21 HT:60
WEIGHT: 196
BF%= 17.32%

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is
our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing
enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as
children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give
other people permission to do the same. As we are liberated from our own fear, our presence automatically
liberates others.


Guns N Grace Fitness
To set up a strategy session for personal training and to join the GNG Team, please contact:

Jessica Elledge
Administrative Assistant
Gunsngracepts.jelledge@gmail.com

Via McGriff
Owner and Head Trainer
gunsngracepts@gmail.com
(321) 507-8866




YOUR FIRST WORKOUT IS FREE!!


Saturday JULY 26
th
: Fancy Footwork (dance class fundraiser for pop warner football)
Sunday SEPTEMBER 7
th
: GNG End of Summer Luau
December: Announcement for 2015 Holiday Give Back Contest.
TO LEARN MORE ABOUT GUNS N GRACE FITNESS CHECK OUT OUR WEBSITE:
WWW.GUNSNGRACEFITNESS.WEEBLY.COM WHERE YOU WILL FIND ACCESS TO
CLIENT TRANSFORMATIONS, PURCHASE TRAININGAND NUTRITION PROGRAMS, READ
OUR BLOG FEED YOUR FIT, AND MUCH MUCH MORE!