Wednesday, April 29, 2009
The statement above is from a TV show that I love, Grey's Anatomy. I heard the narrator make the statement, and it stuck with me. I know in many of CrossFit workouts it is a lot easier to lay down, quit, and say "NEXT." However, beauty and strength and character are built when you push the extra mile.
Last week I did the Mile Sandwich with Carey. Oh my soul! Talk about some serious damage to my hands (pic above). However, the sense of accomplishment and the belief in myself was enhanced 10-fold. I had never done 100 unassisted pull-ups until last week. It is amazing to me how when you truly set your mind to something supernatural things happen.
No more comparing myself to others, selling myself short, allowing the fear of failure to get in my way, I am embracing the gifts God has given me and chasing after them with a new attitude and fervor.
Happy 22nd Birthday shout out to my little brother, Tyler!!! Keep the faith and keep on gridin'. Good things are in store. Love you!
Tuesday, April 28, 2009
The first day we learned about the 2 biggest causes of Failure. EGO and EXCUSES. This really hit home. I absolutely have some ego issues.
- is not doing certain things because you know you won't look good
- is afraid to make a mistake
- is always trying to prove to be the best
- is self righteous
- only thinks of themselves
The light bulb went off when Dani said "You cannot succeed unless there is a chance of failure." So often I do not go all out or even attempt relationships, workouts, new jobs because I am afraid to fail. Deep down inside I knew that was ridiculous but I continued to be a slave to my own ego. No longer. I believe with all my heart I am where I am today for a reason. There is a plan for my life and I need to stop being afraid to achieve greatness. Each day I am getting out there and making mistakes. Living. Learning. Growing.
Who's with me????
Thursday, April 23, 2009
It is easy to make excuses when you workout on your own. However, training in a group setting is encouraging, fun, and helps hold you accountable.The ladies above attend the Deep Eddy 6:30AM Tues/Thurs boot camp and show up each day ready for a challenge and call each other out if they miss class. Knowing that you have some one else to depend on each time you show up to attack a CrossFit workout is priceless.
Grab a friend or 2 and contact me for group personal training sessions next week during our Active Recovery week.
Check out this great read below on the Paleo Diet. All the more reason to take on the Paleo Challenge.
How the Paleo Diet causes your body to lose excess fat
The Paleo Diet is not a weight loss diet. It is a lifestyle, a way of eating, and a way to respect yourself by eating the healthiest diet possible. When you eat this way, your body shifts its metabolism from burning carbohydrates for energy, to burning fat.
The high protein intake keeps you full, and stimulates your metabolism. The high-alkaline diet helps preserve muscle mass, and the high omega-3 content enhances oxidation of fat during exercise.
What people find is that when we eat the right food, our bodies are quite adept at finding their way back to an ideal body weight. Simply put, it is very difficult, if not impossible to be overweight when you eat this way.
And, importantly, you do NOT have to go hungry, you do not have to count calories, and you do not have to weigh portions.
What's the Paleo Challenge all about?
Your goal when going through this program should be to develop new eating habits. The weight loss, and numerous other health benefits, will then come automatically. And, most importantly, you won't gain the weight back.
One 1-on-1 Personal training session
Eat gluten-free for 4 weeks
Weekly meetings going over food log (4 total)
1 personal trip to the grocery store
Tuesday, April 21, 2009
Get yer guns up! ClearLLLLLLy I am a Red Raider. Grant it, the pic above is of some muscle-flexing guns, but I had to throw in a little Texas Tech love. A few team members of the Austin Valkyries Rugby team have joined and/or dropped in to boot camp this month. These women provide a fun, competitive, athletic addition to class. Great work, ladies! CrossFit is a perfect way to cross train through out the season for sports and kill your competition come game time.
Tonight my brother and I were watching the "Deadliest Warrior" on Spike TV. This show is crazy good. For all you competing in Spartan 300 I highly recommend checking it out. You will learn what a true Warrior is all about. Each week a new episode features two of the most feared warriors civilization has ever known against each other. Along with the use of 21st century science and the latest technology, each episode enlists warrior-specific world-class fighters and experts to provide insight into what makes these combatants tick, analyzing every facet of their unique skills of destruction, culminating in a head-to-head final fight between two legends of the battlefield that will produce the deadliest warrior.
What makes you a Spartan Warrior???
Monday, April 20, 2009
It's our last week of April programs since we have a 5-week month. Hit it hard, make no excuses, and have fun!!!! Summer is right around the corner and it's a perfect time to join a community of individuals to get fit and healthy. Boot camp is more than just working out. We provide tools to assist you with nutrition, surround you with positive and encouraging people striving for similar goals, and we have fun!
5:30 AM Tues/Thurs at Deep Eddy
6:30 AM Tues/Thurs at Deep Eddy
6:30 PM Tues/Thurs at Porter Middle School
4:30 PM Tues/Thurs at SouthEast Metro Park
Saturday, April 18, 2009
I came across the the article below the other day by Keith Matthew, and it really got me thinking about my own life. It's simple for me to get up each day and coach CrossFit, workout, eat well, run errands, basically the daily tasks of each day, but what am I doing that pushes me out of my comfort zone to improve myself mentally, emotionally, physically, financially, spiritually.... I am not content with being stagnant. The bolded statement below switched my paradigm of thinking very quickly.
Successful people take risks. They play to win...they don't play to 'not lose.'
Do you recognize the difference between the two? If you don't, please go read that statement again. It's very important to your own success.
What are some ways you can play to win?
Do things that you know will help you along your success path but you've been putting off because they make you uncomfortable.
Most things I have done made me feel uncomfortable the first time through. Back in college, I was on Spring Break with friends and we went to Jamaica. One day we were at a restaurant on a cliff and the idea was this:
Have a couple of drinks, then jump off the cliff and into the water below! It was a tourist activity and all the college kids loved it. Well, almost all of them! I stood at the edge of the cliff with my friend Bonnie. We both were nervous so we decided to jump TOGETHER (kind of like a joint venture). At first, I kept letting people cut in front of me and jump. I was delaying! In fact, I actually considered walking back down and NOT jumping! But then little girls and boys were cutting in front of me and jumping and that flared up my ego. I could be as bold as a little girl! Ha, ha ha. So we jumped. Well, actually I jumped: Bonnie chickened out at the last moment. As I looked back and saw her NOT jumping with me, I grabbed her arm and PULLED HER OFF THE CLIFF with me! Boy, was Bonnie m-a-a-a-d when we reached the bottom! Halfway down, I remember thinking, "Is this EVER going to end?" They say you should keep your body straight like a torpedo and not look down. Well, I looked down. And the moment I did, my body crashed into the water. I pulled a muscle in my neck slightly upon impact but fortunately it wasn't a big deal. Guess what my reaction was as soon as I reached the surface? WOOHOO!!!! Let's do it again!!!
And that's how it works.
Whether you are looking to strike up a conversation in an elevator, start a new business from home, create new relationships, or go cliff jumping with a few tequilas under the belt, it's all the same. Jump in, get wet and discover your hidden reserves of self-confidence and empowerment.
Tiger Woods, Donald Trump, Ed Zimbardi, Oprah Winfrey -they all play to win. And so should you.
Play smart, though. Successful people take educated risks. Don't just put everything down on "red." Take chances that are likely to work out in your favor.
Then enjoy the ride!
Thursday, April 16, 2009
A big shout out to all the ladies attending boot camp with me. Each of you exemplify the quote above. Rain, shine, heat, humidity-- you women show up and bust your butt and get the job done. I am encouraged to see each of you embrace new exercise movements even when they seem impossible, muster up the strength to keep on working hard even when you're tired, and then bringing your friends to join in on the fun. I have three words for you CrossFit Women "SIC FIT SHOWOUTS."
Come join CrossFit Central this Saturday at the UTB Free Community Workout @ Town Lake Under the Bridge on the Hike & Bike Trail (Map)8:30am-9:30am
CrossFit Central is taking Austin, TX by storm. Check out the video above from the Fittest Games Championship. Pamela LeBlanc says it best in the Austin American Statesman article, "It's more than an exercise class, it's an evolving culture of six-pack abs, bulging biceps and toned thighs."
Southeast Metro Park 4:30PM Tues/Thurs
Porter Middle School 6:30 PM Tues/Thurs
Central Austin Boot Camps:
Deep Eddy 5:30 AM Tues/Thurs
Deep Eddy 6:30 AM Tues/Thurs
Wednesday, April 15, 2009
The pic above is 2 teachers who have committed to taking time each week to do something for themselves. They are officially teachers by day but CrossFitters ALLDAY!!! SoutheastMetro Park boot camp is located directly across from Del Valle High School and is from 4:30-5:30 PM every Tuesday and Thursday. It's the perfect time for a teacher to get in a workout directly after the kids leave school. Stop in for a free CrossFit workout and see what the buzz is all about.
Tuesday, April 14, 2009
Each day I wake up around 5:15. Early? Yes, very much so. Do I complain about it? Sometimes. Do I love what I do? ABSOLUTELY. Do I want to be the best? HELL YEAH! And that is where I run into problems. I want everything to happen yesterday. Clearly patience is not one of my spiritual gifts.
As of yesterday (hence the sarcasm) I want 10+ boot campers in all my classes so I can help change their lives daily; I want to do 10 kipping chest-to-bar pull-ups in a row; I want financial freedom; I want to take my parents on vacation; I want to clean and jerk 135 lbs; I want to buy a house in Austin; and the list goes on....
Then I read this quote the other day and it really hit home.
I love brand new CrossFit clients. They are excited, motivated, driven, going in full speed ahead; however, so often we all get caught up in the hype and forget that life does continue. We are CrossFit because we are armed with the tools to make healthy choices when dining out; designing a quick workout to do on our own when traveling; and also being ok with having a "not-so-perfect" day but picking ourselves back up again and going strong. It was Easter weekend and a lot of people went home to see family and ate more then they typically do and worked out less. It's ok. Embrace it and move forward. It's all about balance. Just don't make it a weekly habit. I challenge each of you to get up tomorrow and say out loud what you are thankful for and start anew. Each day is a new day to attack those imperfections and improve. Just as Saint Francis de Sales said, "Have patience with all things, but chiefly have patience with yourself..."
Go get'em CrossFitters!!!
Monday, April 13, 2009
The pics above are a few of my boot campers at Porter Middle School. These ladies are pushing through a squat, shoulder press, ball slam rotation. CrossFit has been a great way for these women to step away from their busy work schedules and do something for themselves every Tuesday and Thursday night. The energy and encouragement amongst everyone is contagious and uplifting.
CrossFit Central boot camps in South Austin just began 2 months ago and are growing each week. We have moms, rugby players, teachers, high school students, corporate America professionals, chiropractors....CrossFit is for all kinds of people. We meet you where you are physically and push you to be the best you can be. Drop-in and give it a try. I guarantee you will be hooked.
Sunday, April 12, 2009
A big shout out to my dad. He did 2 CrossFit workouts this weekend. What a great way to bond as a family. On Saturday my brother, 2 sisters, dad, and myself went to the high school weight room and set up some boxes and dumbells and put ourselves through the following workout:
50 box jumps
10 renegade rows
40 box jumps
10 renegade rows
....30, 30, 10; 20, 20, 10
Friday, April 10, 2009
Have a great great weekend. Relax. Rest. Stay the course. Stay focus. Make it a goal this weekend to empower someone with the skills you are learning in CrossFit. Happy Easter!!!
Wednesday, April 8, 2009
I am passionate...
- about being an encouraging and positive example to my family and friends
- about bettering myself daily to be a better CrossFit coach and athlete
- about believing in and achieving the goals I have written down
- for my clients and their success
- about teaching and practicing balance in my life and others
- about CrossFit Central being the best affiliate in the world
- for financial freedom
- about empowering others to live a healthy and fit lifestyle
What are you passionate about? What keeps you keepin' on each day even when it's hard to get out of bed?????
Monday, April 6, 2009
This past Saturday was a full day. Fittest Games Championship. TX Relays. An all-around sports-filled day that I got to spend with my entire family. I loved it! Watching these athletes compete brought chills to my arms.
One of my athletic heroes is Micheal Johnson. I love track. I have read his book, "Slaying the Dragon." Attended every Michael Johnson invitational at Baylor so I could see him. Watched the Olympics, Worlds...any track event where I would see him compete and break records. Seeing an athlete perform unheard of things is one of the greatest feelings and best motivators for me.
Being at UT's track on Saturday for TX Relays brought back so many old memories of being an athlete in high school. Sleeping under the stands so I would not get heat exhaustion. Forcing myself to eat bananas or apples so I would not cramp even though the nerves in my stomach made me just want to throw up. Meeting phenomenal athletes. Competing. Winning. Having fun. It was great to reminisce. I saw athletes break World Records on Saturday in the high jump; a sophomore girl ran a sub 5 minute mile and holds the National record now; my alumni Baylor University ran a 3:02 in the 4x400. AMAZING. I just soaked it all in. This quotes sums it up for me today.
WHO IS YOUR HERO? WHAT GETS YOU FIRED UP TO TAKE IT TO THE NEXT LEVEL?
Friday, April 3, 2009
Of the 20 natural amino acids occurring in proteins, L-leucine, L-isoleucine and L-valine are known as branched chain amino acids (BCAAs) since they possess branched side chains in their molecular structures. These important aminos play vital roles in protein synthesis, structure & function, cell/tissue growth & maintenance, body cell functions, insulin secretion and brain amino acid uptake.
BCAAs are essential amino acids and, thus cannot be synthesized by humans and must be derived from the diet. BCAAs are found in the interior core of proteins where their interaction with other similar amino acids plays a pivotal role in determining the three dimensional structure, stability and folding of proteins as well as their functions.
BCAAs are “energy-rich”. Their metabolism produces significant quantities of bioenergy (ATP). The conversion of one molecule of L-leucine yields about the same quantity of bioenergy as does the metabolism of one molecule of glucose. The proportion of BCAAs and certain other amino acids such as L-tryptophan, L-phenylalanine and L-tyrosine (aromatic amino acids) may be the main factor influencing the gross energy yield of a given protein.
BCAAs are particularly present in muscle tissue. They play critical roles relevant to exercise performance and the maintenance and growth of skeletal muscle tissues. BCAAs furnish major sources of constituents for the biosynthesis of other amino acids, such as L-glutamine and L-alanine, which are important carbohydrate precursors and fuel for the gut.
Evidence links BCAAs with the regulation of tissue building (anabolic) processes. BCAAs are reported to limit protein degradation and loss of muscle mass, spare lean body mass during weight loss, promote tissue health and muscle protein synthesis, and growth processes (anabolism). BCAAs alone may confer a distinct advantage because they contribute minimal calories and neither stimulate sugar (glucose) biosynthesis in body cells nor contribute excess nitrogen for clearance by the kidneys, which can be expected with other amino acids or following a high protein diet.
Common dietary sources of BCAAs include egg, cow’s milk, whey proteins, red meat and soy. BCAAs make up 40% of the free amino acids in blood plasma. They constitute roughly 35% of the essential amino acids in food. Dietary requirements for the three BCAAs amount to about 35% of the total requirements of essential amino acids. An adult consuming a typical North American diet ingests about 15-25 g of BCAAs per day.
Advocare Catalyst capsules are specifically designed to contain high levels of BCAAs as well as lesser amounts of several supporting amino acids. Other AdvoCare products that contain BCAAs as a component of the proteins in the products include Meal Replacement Shakes, Post-Workout Recovery Sports Drinks and Muscle Gain Protein Shakes.
Thursday, April 2, 2009
Get creative in the kitchen. Throw an array of spices on a dish to turn a plain piece of protein (aka: meat) into a delicious meal. Every CrossFit Central client is equipped to be a fat-burning, WOD kickin, SIC FIT, showout athlete. Ask your coaches questions about the Zone. Research different ways to prepare dishes. Begin each day with your lunch box in hand full of nutritious food to take on the day.
3, 2, 1....GO!!!!!!!!!!!!!!!!!!!!!!!!!