Thursday, May 28, 2009

Deep Eddy Success

"We improve ourselves by victories over our self. There must be contests, and you must win."
- Edward Gibbon -

Deep Eddy 5:30AM and 6:30AM Tues/Thurs boot camps (pics above) are blowing up. Each morning these boot campers show up for a challenge and come out victorious. Everyone is racing against time, encouraging one another to get in that last rep, running further and faster than ever before, and pushing out more work in an hour than they ever dreamed possible. This morning both classes started off with the following:
4 rounds--
30 walking lunges
15 box jumps
30 mountain climbers
15 burpees
And there was plenty of more fun added to the mix for the remainder of class.

I am looking for more boot campers excited and ready to be victorious. Let's go out there and win the fight and get SIC FIT for summer! 3, 2, 1 GO!!!!!!!!!!!!!!

Tuesday, May 26, 2009

Nutrition 101

On Friday I had the opportunity to educate over 300 male and female athletes at Barbers Hill High School on nutrition during each of their athletic periods. The information focused on quality of foods; defining carbohydrate, protein, and fat; fueling the body through out the day; post-workout food sources; water; and a grocery shopping list.

The athletes asked multiple questions. They were made very aware of how little vegetables they consume; how often they do NOT eat; and the importance of understanding that food is fuel for the body and must be consumed through out the entire day. Not once a day.

I had a blast leading the discussion and felt 100% in my element!!!! I was so thankful for having the chance to discuss the importance of the base of the pyramid for the development of an athlete.

I challenge every parent to educate their kids on nutrition. I also challenge every student athlete to take ownership of their life and learn more about nutrition. Robb Wolf and the Paleo Diet provide a wealth of knowledge. And if you do not know where to begin, ask a CrossFit Central coach. We are here to help the community raise up healthy and fit individuals.

Saturday, May 23, 2009

Sparta Nancy

Nancy is 1 of my 6 Spartan 300 clients. She is committed, focused, and consistent. Her food log has been thorough; she is working out 5x a week; and she is keeping a positive go-getter attitude. Nancy is open and honest about her goals and knows exactly where where she wants to go and how to get there. Keep up the hard work. I am so proud of you!!! This 6 week challenge is only the beginning.


Friday, May 22, 2009

GourMeg Salad

I am at home for a few days visiting the family. Tonight my mom, sister, and I decided to clean out the fridge instead of going to dinner, and we ended up making a total showout gourMeg salad. My salad had the following: spinach leafs, squash, olives, avocado, broccoli, almonds, pork tenderloin, turkey, and mango salsa. YUMO.

I have mentioned it once and I'll mention it again. Get creative when preparing dinner. Instead of us looking in the fridge tonight and saying, "I have nothing to eat." We thought outside the box and took hodge podge to a whole new delicious level.

Thursday, May 21, 2009


One secret of success in life is for a man to be ready for his opportunity when it comes. - Benjamin Disraeli

Are you ready to embrace an opportunity when it's presented? Or do you shy away when it is right in front of your face. I come across so many people, challenges, and opportunities daily. I pray that I am aware of what is presented and take action.

The boot campers at Lake Pointe (pic above) have taken action to improve the quality of their life every M/W/F with some sweaty, fun, invigorating CrossFit boot camp. I am looking for individuals ready to commit to CrossFit boot camp. The challenge is knocking...

Wednesday, May 20, 2009

One month AND 12 inches gone

April 2009

May 2009

It is amazing what hard work, consistency, and believing in oneself can allow one to achieve. I am beyond proud of Latisha who has been coming to boot comp for 3 months and is seeing results in all capacities. Latisha, I am so proud of you!!! I can't wait to see how much more you improve in 3 more months. Read her story below.

"Boot camp has been a challenge for me both physically and mentally. When I first joined boot camp back in March of this year. I didn't know what to except, but I was going in with a open mind. It was very difficult for me the first month. I could not keep up with the warm up at times, do a full sit up, a squat, or even run a small track without having to stop and walk the rest of the way. the thought of quitting entered my mind but I'm glad I didn't. I would see my peers doing the workouts without any problems. I told myself I would get to that point in my workout. Well here I am in May, I am able to wiz through the warm up, do a full squat, sit up and even run the track without having to stop. HOORAY! In one month's time I have lost a whopping 4 pounds and a total of 12 inches. ooooooooooh yeah! Crossfit boot camp has made me both physically and mentally stronger than I have ever been in my life. A BIG SHOUT OUT TO MY TRAINER MEGAN AND CROSSFIT! THANK YOU."

Monday, May 18, 2009

Called to be Free

I was in Chicago from Thursday night through late last night, hence my lack of writing over the past couple of days. I attended Creating a Dynasty with Carey, Crystal, Nicole, and JDP. Absolutely amazing!

Have you ever thought about how your mind is programmed? Are your job and current circumstances the way they are because that is what society told you? Are you chasing after your goals and aspirations or mindlessly running after what everyone else thinks is "the best" for you? Do you remember the "Brady Bunch" song or the the lyrics to "Fresh Prince of Bel Air?" I hear those songs and I can start singing away. But why is it that I can forget my dreams so quickly? Maybe because my mind is clogged with crap from the media, negativity from others, my own is trash.

I learned this weekend how vital it is to be mindful of what passes through my mind. I will not live my life by default but by design. My behaviors will mimic what I believe. I will work "as if." No more fear and excuses. I am called to be Free.

You can't have a better tomorrow if you are thinking about yesterday all the time.
--Charles F. Kettering

Wednesday, May 13, 2009

Goal Setting

How you think when you lose determines how long it will be until you win.
-- Gilbert K. Chesterton

During our Tuesday Indoor coaches meeting, Carey had each of us stand up and read out loud our 3 month goals to the team.


  1. I can do 10 consecutive kipping pull ups—April 25th-- still need to improve the kip but so much closer
  2. I am a member of the CrossFit Central Affiliate team—May 3rd-- no check
  3. I properly perform a power clean at 135 lbs—June 30th-- got 130 lbs yesterday


  1. I have a minimum of 10 people in each of the boot camps I am coaching—June 1st-- well on my way
  2. I am coaching a corporate wellness program—June 3oth-- reassessing this goal
  3. I have 3 new personal training clients—May 4th-- no check. But got a new client today.


  1. I have attended the Dani Johnson First Steps to Success Seminar—April 27th-- check
  2. I cook dinner for all 3 of my siblings twice a month-- pretty much a check. We eat together as a family more often
  3. I am financially free of one credit card June 30th-- getting closer
As you can see above the time frame for some of my goals has not quite hit the "deadline", but it was healthy to read my goals out loud and put myself in check. I truly believe in goal setting. I did not hit all of the goals I wrote out, but you better believe that will not get me down. I do not view it as failure but as more motivation to stay the course and believe in my ability. Reassess. Adjust. Write out new goals. Move forward. No looking back and saying "would've, could've, should've." Live, learn, and grow.

I encourage each of you to attend the Goal Setting workshop next Thursday, May 21st, at 7:00 at CrossFit Central. Write those goals down.

Monday, May 11, 2009

I am Sparta

"You have to have confidence in your ability, and then be tough enough to follow through." Rosalynn Carter

Let's rewind about a year ago...I am 3 weeks away from joining my 1st CrossFit Indoor class with Big Mike. I am "fluffier" than I realized. I do not even toy with the idea of doing the Spartan 300 challenge, because I convinced myself 3 days of CrossFit a week is plenty and I can my own style of workouts the remaining days. I am working out consistently 5-6 days a week at a typical corporate gym but not seeing any changes in my physique.

Here it is a year later. The launch of Spartan 300 (my pics above). Saturday was my first time to ever do the workout. I went into it not knowing what to expect, and I came out feeling like a true Spartan. I know that may sound crazy, but I honestly felt stronger and more empowered than ever after completing the workout on Saturday. Well, I did not actually complete the remaining 25 pull-ups; however, my goal at the end of the 6 weeks is to complete the entire workout and complete it in 17 minutes or less. I never thought that almost 1 year later so much would change in my life. It is amazing how when you set your mind on your goals, whether it be physical, emotional, spiritual, etc, that the sky is the limit.

I am beyond fired up to coach my Spartan 300 clients and empower them to achieve and chase after their goals. Do not settle for mediocrity and being stagnant. It's go time.

Sunday, May 10, 2009

Happy Mother's Day

(6:30AM M/W/F Women's Only Indoor class)

Happy Mother's Day!!! I am blessed to coach some amazing women each day in the CrossFit Women's Class. It is so encouraging for me to see these ladies balance motherhood, a job, and working out.

On Friday the WOD had heavy squat cleans and presses. For some reason that morning Carey and I were hearing a lot of "I can't...". Carey stopped the statement real quickly and told the class the next time she hears I can't then you have 10 burpees. There was an immediate change in tone and everyone started throwing up some heavy weight, believing in their own strength, persevering, and attacking their weaknesses. Samuel Johnson states, "Few things are impossible to diligence and skill. Great works are performed not by strength, but perseverance."

There is power in positive thinking and believing in yourself. Change the "I can't" to "I can" and "I will."

Thursday, May 7, 2009

Sweat it out

"Go confidently in the direction of your dreams! Live the life you've imagined. As you simplify your life, the laws of the universe will be simpler." * Henry David Thoreau

Thoreau states it so well above. After attending the Dani Johnson conference a couple of weeks ago, I have been focusing on simplifying. Keeping things simple. Minimizing what I spend and maximizing what I already have on hand. Each day I am more aware of the amazing people and opportunities right in front of me and am ever so thankful. I am attacking my goals each day with God-confidence.

This week has been hot and humid, but it hasn't stopped the T/Th 6:30 AM Deep Eddy boot campers in the pic above. Each one has met with me for a fitness assessment and running after their dreams. They had just finished 15 dumbell swings, 10 broad jumps, and up-hill sprints. And, you better believe there was plenty more before those exercises too. Great work today team!!!

Wednesday, May 6, 2009

New blood

"Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth." - Katherine Mansfield

I love the beginning of each month. New programs. New clients. New excitement. The pic above is of 2 of my newest boot campers at Southeast Metro park. A husband, wife combo. These boot campers have taken a step of faith, put their pride on the line, and have committed to getting fit and healthy. No amount of sweat or soreness will prevent them from achieving their goals.

Some of the feedback I get about CrossFit is that individuals are scared or afraid they cannot do an exercise nor have the endurance to make it through a workout so they shy away and don't even try; HOWEVER, the individuals who give it try and see what it is all about are inspired, encouraged, and motivated to push themselves and to get fit or even more fit.

Do not allow your own insecurites or fears prevent you from trying new things. Take a risk. Take a step of faith. Try something new. You will be glad you did.

Monday, May 4, 2009

Hell's Half Acre

Hell's Half Acre Regional Qualifier. What an experience! CrossFit Central traveled to Ft. Worth on a mission to compete and win and you better believe that was the outcome. Not only did 3 of our athletes place in the top 5 (Carey, Crystal, and Lance), our team of athletes kicked some ass. I loved competing, but I also enjoyed standing in the crowd and listening to other competitors and spectators rave about the CrossFit Central team. I was affirmed even more so this weekend how powerful, focused, strong, and driven our team is in Austin.

In previous blogs I have written about my fear of failure. This has been an area I have battled for quite some time. However, today was different. The axis, equator, universe all were in line. Maybe that is a bit over board, but you get my drift. As I was driving in my car and listening to a Dani Johnson CD something clicked. A light bulb came on in my head. I can honestly say with 100% truth that I finally believe in the talents and abilities God has blessed me with. For so long I have doubted my strengths and weaknesses and would view them as shortcomings or failures but after this weekend I see things so differently.

The regional qualifier not only was an amazing event where athletes got to perform at their highest potential, but we were also pushed to physical and mental barriers that we have not been to in a while or ever before. I even surprised myself on how I did at Hell's Half Acre. I threw up 105lbs over my head on the 1st WOD more efficiently and stronger than I ever have before. Chest-to-bar pullups were in the 2nd WOD. 50 to be exact. I had never hit my chest to the bar on a pull-up until Saturday and I did it 43 times. Woohooo!!! Then on the final WOD I went out with a bang and finished strong. I was so proud of myself. This weekend allowed me to push pass my fears and to see the strength that is inside of me. I love how CrossFit gets individuals SIC FIT but also changes their lives.

No one ever gets far unless he accomplishes the impossible at least once a day.
- Elbert Hubbard