Saturday, February 28, 2009

I Am CrossFit

"Happiness is when what you think, what you say, and what you do are in harmony."-- Mahatma Gandhi (1869 - 1948)

Today everything was in harmony for Shannon Hollsten, Whitney Frakes, and Janine Quiroga. I had the opportunity to talk with these women quite a bit and share some ups and downs during the I Am CrossFit challenge. They wrote down their goals and stuck to them through out the 8 weeks and came out with flying colors. Kickin' ass and taking names. SIC FIT!

Shannon dropped 5% body fat.
Whitney dropped 3% body fat.
Janine dropped 4% body fat. (see before and after pics above)

This is just the beginning to all the amazing accomplishments that will take place at CrossFit Central. Dare to be great.

Thursday, February 26, 2009


Society has placed negative connotations on the word "carb." I often hear people say the following, "I have cut out all carbs and only eating veggies, fruits and leans meats." (insert laugh here). What they don't realize is they are indeed still consuming carbs. Sadly, many individuals do not realize the array of nutritional foods that are a carbohydrate. Nell Stephenson does a great job explaining. Read below.

According to Webster's dictionary, a carbohydrate (one of the three macronutrients) is any of various neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses).

Most people know that a carb is a type of food, and that people who are trying to lose weight may think of a carb as a bad thing to be avoided! I've had a client comment to me that they couldn't believe I don't eat any carbs. I responded, "I eat LOTS of carbs - did you notice all the fruit and veg I eat?" with incredulity. The reply was, "Those are carbs? I thought carbs were bread, pasta and rice!"

It occurred to me that many others share the same impression of what a "carb" is and whether it should even be eaten!

To clarify this, bread, pasta and rice are indeed carbs, but so are fruits and vegetables. The difference is that the latter are more natural, unprocessed and much more nutritionally desirable than the first group of starchy, processed carbs. There is a time and place to eat starchy carbs, though, such as around a workout! Even then, the premium quality of starch supplied to the body via yams or bananas, (or potatoes, for high performance athletes with a heavy training volume) is FAR superior to that of a bagel or pasta. Leafy green veggies, fresh fruits and most other produce are largely carbohydrate, and some have small amounts of protein or fat. There are exceptions, like the avocado, which have a higher fat content. This, however, is a healthy fat that is a great part of a sound Paleo Diet. Overall, most of the composition of many fruits and veggies is largely carbohydrate, and it's clear that carbohydrates are, in fact, an integral part of your healthy eating plan!

Wednesday, February 25, 2009


Believe it to be true and meet yourself there. -- Rocky Marquette

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -- Lou Holtz

I love quotes! I think it runs in my family. Both my sister and my Dad are high school English teachers so I think a bit of their "teacheriness" rubbed off on me. I can read a one sentence quote and have a whole new perspective on a situation.

The 2 quotes above really hit home with me today. Each day I am learning more and more about myself. Digging deep. Tearing down obstacles. Tackling fears. Truly believing in my abilities and talents.

On Monday the .com WOD had heavy push presses in the workout. For a moment I thought to myself, "I can't lift 95 lbs above my head 21, 18, 15, and 12 times with 500 m rows in between each set." Thankfully that day I was surrounded by some sic fit CFCentral coaches. Very quickly Lance reminded me to adjust my attitude and go for it. He was absolutely right. I stepped up to the barbell and did it. Thank you, Lance!

Just like the quotes above state-- believe in yourself and change your attitude. It truly makes a world of difference.

Tuesday, February 24, 2009

Advocare Slim

I love Advocare! I have been taking the products for 6 years and will continue to take the products the rest of my life. Advocare has tremendously improved my recovery time with workouts, assisted with weight loss, and gives me showout energy.

This past weekend was Advocare's biannual Success School . At each Success School Advocare comes out with a new product or improves current products. The newest product is Slim.

What is Slim????
  • Portable weight management aid
  • Supports appetite management
  • Provides support for long-lasting energy
  • Helps fight occasional drowsiness
  • Formulated with Svetol and Super CitriMax-- ingredients that support weight loss and fat reduction
Regardless if your goal is weight loss, improvement in performance, or overall wellness, Advocare has a product for you. I bought Slim yesterday. Stay tuned for results.

Sunday, February 22, 2009

South Austin Boot Camp

The start of CrossFit Central March programs begins in ONE WEEK. I am officially starting a boot camp in South Austin beginning March 3rd. The class will be on Tues/Thurs evenings from 6:30-7:30PM. Now is the perfect time to sign up because we are offering March boot camp specials.


1) Click here:
2) Select "View South Austin boot camps and Sign up"
3) Select "South Austin- Porter Middle school" as the location

No more excuses. Let's get in the best shape of our life together. I hope to see you there!!!!

Friday, February 20, 2009

Informative Websites

I answer dozens of questions through out the week about nutrition. Below are some useful websites to visit that highlight nutritious recipes and provide informative information about fueling your body.
You are what you eat...WHO ARE YOU?????

Thursday, February 19, 2009

Slowly but surely

One of my goals for this year is to perform consecutive unassisted pull-ups by the end of this month. Pull-ups have been and still are a thorn in my side. I am humbled every time there is a WOD with pull-ups. About 2 weeks ago CrossFit headquarters recorded me, Jess, and Crystal doing the I am CrossFit WOD. I thought to myself, "I can't be doing pull-ups on camera with a band." So needless to say I sucked it up and did the pull-ups unassisted. Then last Friday the WOD was Fran. I did the entire workout as prescribed, and it took me a whole 8mins and 23 sec, but I did it!

Thrusters 65lbs
Pull-ups, NO BAND!!!

The mind is a powerful thing. When you truly set your mind to something, miracles happen, goals are accomplished, weaknesses become strengths. I must admit that I still have some work on the kipping motion and my grip strength definitely needs improvement, but the bottom line is that I AM DOING PULL-UPS!

What are your goals? Don't make excuses or think would've, could've, should've. MAKE IT HAPPEN!!!!!!!!!!!

Tuesday, February 17, 2009

WOW, WOW, and WOW!

Let me set the stage...
It's a Monday night (last night to be exact). I just finished assisting Crystal at the 6:00 Women's Indoor class and I was heading back to S. Austin to meet my sister and brother for a CrossFit WOD. The plan was for them to meet me at CrossFit Central to do the WOD; however, it was raining, the indoor classes had the gym, so we figured why not just kick some butt at the local gym and not get covered in rain drops.

I led Paige and Tyler through the typical CrossFit warmup--squats, pushups, rotations, warm-up drills-- you know, the usual. Then we moved on to the WOD. I had them do the same WOD as the free Women's workout on Sunday morning accept they were not partnered so we cut the reps in half.

3 rounds for time--
25 Sumo deadlift high pull
25 overhead walking lunge
25 push press
400 meter walk/run with dumbells

As you can see this workout requires very little space, only using dumbells and the track, and not utilizing the machine equipment. As they were beginning round 3, I was stopped by the General Manager of the gym and asked if I was a trainer. I quickly explain I am a trainer BUT I am also a paying member of this gym and I am working out my siblings. Is there any harm in that? I think not. Without diving into more details, I was asked by the General Manager to not have the perception of "training" on the gym floor if I am not a trainer of that gym. WOW, WOW, and WOW!!!! NEXT.

Last night I realized even more so the perception and intensity of CrossFit. It is different. It is not the typical training of a gym. It can look intimidating to other trainers. BUT, it is the best training program and is changing lives daily. Last night was my brother's first CrossFit WOD. It kicked his butt but he did awesome, especially with the rush of adrenaline after being told that his own sister could not work him out. Don't mess with me when my brother is around. Lol!

Keep up the hard work CrossFitters. You are strong, functional, and AMAZING!!!!!!!!

Monday, February 16, 2009


The Mondays...

When I used to work in corporate America my friends and I would use the phrase--"I have a case of the Mondays." In other words-- I don't want to be here; the weather is blah; can I still be in bed; I wish it was still the weekend...basically we were just complaining.

I woke up this morning with no case of the Mondays. I can honestly say I have not had a case of the Mondays since coaching with CrossFit Central. The mornings are a great time to get up and get moving before your work day starts. It's a great way to get the blood flowing and raise your endorphins (happy feeling.) I am available to train clients in the mornings. Give me a shout if you want to eliminate a case of the Mondays and get in the best shape of your life.

Quote for the day:
I must continue to follow the path I take now. If I do nothing, if I study nothing, if I cease searching, then, woe is me, I am lost. That is how I look at it - keep going, keep going come what may. - Vincent van Gogh

Friday, February 13, 2009


Happy Friday the 13th!!! If you can't tell from my blog, my favorite word is showout. Being the lucky person I am, DJ Unk came out with a song this year all about showin out. I can't wait to see everyone tomorrow morning SHOWIN OUT at the 2nd I am CrossFit workshop.

Wednesday, February 11, 2009

Expres YO Self

Carey Kepler talked to the Women's Indoor classes this evening for a few minutes about goals and it really got me thinking...

How do you express your self-worth? Are you going after your passions? Are you achieving your goals? How would you make your life better?

I am learning more and more each day that in order to express my self-worth, I need to learn to take care of myself. I received an email the other day that touched on this thought. Below are some insightful ideas that I am trying to apply to my own life.

1. Each day I will be grateful for what I have, and show compassion and kindness to others. I'll do something that makes me feel good. I'll tell my loved ones that I love them. I'll actually say the words, and mean it--"love you, mean it."

2. I will regularly take myself on a special outing. I'll realize that I'm worth the time and effort. I'll make sure I get enough exercise, eat sensibly, and spend time outside. I'll also do something fun with my friends and family.

3. Every month I will go over my finances and stay aware -- I'll set priorities. I'll tithe my earnings. I'll stretch my mind to learn something new.

4. Every year I will be proud of who I am. I'll celebrate my birthday, and treat my life as though it is a very precious gift - which it is. I'll remember to enjoy the here and now, for it is truly all I have.

Our sense of self-worth and learning how to express it with humility and love is vitally important. Not just for our own well-being, which is obvious, but for those we care about as well.


Tuesday, February 10, 2009

Less of me

Last night I was quickly reminded of one of my 2009 Personal goals. Let me preface that currently my brother, sister, and I are sharing a 2-bedroom apartment. The living room has now been turned into my brother's bedroom. I love my siblings! They are my best friends. However, I notice at times it easier for me to lose my cool on my family than on my friends. Definitely not in line with my goals.

Goal setting is important, but it is just as important to read over those goals and implement what you put onto paper. For all the I Am CrossFit participants, I encourage you to take some time today to read over the goals you set for these 8 weeks. Continue to put those goals into action. 3 weeks left and counting...

Today and each day I will practice one of my 2009 Personal goals...
Show more compassion and patience to my friends and family. Less of me and more of others.

(picture above--my sisters)

Sunday, February 8, 2009

hoLLLLLLLLer ballers

What an amazing weekend! CrossFit Affiliates from all across the nation were in Austin for the Affiliate Gathering. CrossFit Central had the opportunity to lead over 100 affiliate CrossFit coaches through a 10 minute WOD at Auditorium Shores on Saturday. I realized even more so that day how blessed I am to work with such a phenomenal and talented group of coaches. What we did on Saturday was amazing!

A big hoLLLLLLer baller shout out to Crystal, Lance, and Carey for passing the Level II cert on Friday.

The quote below sums up how I feel at this very moment...
"Do not spoil what you have by desiring what you have not; but remember that what you now have was once among the things you only hoped for."-- Epicurus

Friday, February 6, 2009

Go Hard or Go Home

One of my favorite movies is "Stomp the Yard." This song gets me fired up for any workout. My challenge to you today is Go Hard!!!!!

Wednesday, February 4, 2009


I had an epiphany yesterday. I am afraid to be great. I agree that it sounds a bit pompous or conceited but hear me out. It's easy to simply go through my daily tasks, check them off, done and done. I honestly prefer that thought process than trying something that scares me each day.

But yesterday was different. Something clicked. The light bulb got brighter. I realized I am afraid to be great because I am afraid of failure. I don't know about you, but I despise failing. I hate when I cannot do something. Rather it be a CrossFit WOD, my career, relationships, anything...I do not want to fail. Last night I decided to decide to believe in myself. To be ok with failing BUT getting right back up and trying again. Striving for greatness. Be great. Upping the ante, so to speak.

I leave you with this quote today--
"Only those who dare to fail greatly can ever achieve greatly." - Robert F. Kennedy

(picture above: My Dad and I-- he's my hero).

Water- double edge sword

I love water! I literally drink about a gallon a water a day. However, water is a double-edge sword for me. Here are my reasons:

1) improves my energy
2) increases mental and physical performance
3) removes toxins and wastes from my body
4) keeps my skin healthy and glowing
5) enhances weight loss efforts
6) prevents headaches and dizziness
7) helps me properly digest my food

1) I use the bathroom ALL THE TIME!

I think I only have one con to drinking water. Clearly the pros out weigh the cons. I'm just going to have to suck it up, take more pit stops when traveling, and keep on drinking that water.

Even though it's cold outside and the need for water is not as intense as when working out in the heat, it is still very crucial to stay hydrated. Do not wait until you are thirsty to grab that glass of water. Always have it on hand.