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Go Ruthie!

Ruthie in the Tu/Th 8am Relentless Boot Camp at Barton Hills Elementary climbed the highest point in TX--8,749 feet.

Ruthie writes, "It was a practice hike to test our gear for the Kili climb. We camped near the Guadalupe Peak summit in 14 degree weather to make sure our gear could well, keep us alive and warm through the night. Everything went well, obviously. Except all our water was frozen solid in the mornings! We spent our days hiking around the range to get used to the physical strain.

Now, in Africa we won't have to carry all our gear around like on this trip, but it will be higher with less oxygen. This trip was to a Texas desert and we had to carry gallons and gallons of water, our tent and sleeping gear with us everywhere we went. It was 40lbs on each of our backs the entire time. In Africa they carry your gear for you so it will hopefully be easier in that regard. And there are fresh water springs on Kilimanjaro. So we won't have to carry ALL our water around. Also no open fires allowed in Texas National Parks so no camp fire to warm up around. It was an experience!

I'm not gonna lie and say it was a cake walk. It was a struggle sometimes, but we learned a lot, our gear worked well and it really was a great experience to help prepare for the big climb. I don't know if I could have done it before the hundreds of squats and lunges during CrossFit. Thanks!! Hope your thanksgiving was wonderful and inspiring as well!!"

Ruthie and her husband are climbing Mt. Kilimanjaro in March in celebration of their wedding anniversary. What did you do over Thanksgiving to stay active?

I ran the Thanksgiving 5K Fun Run with CrossFit Central and did a family workout with my sisters on Friday in my garage gym---lots of burpees!

Turkey Burpee Hustle

Sarah in the M/W 6:15pm class at Little Stacy Park took on the 100 day Burpee challenge all by herself. She had a burning desire to improve her endurance with this exercise, and I could not pick a better way to see progress.  Today (Thanksgiving Day) is Day 100.

Sarah exemplifies dedication, strength, and fun. When she puts her mind to something, she makes it happen. No excuses. Congrats, Sarah, for taking on this Challenge and seeing it through completion. The end results are apparent in class each week. I am so proud!

Check out the workout below she came up with to knock out her 100 burpees and some to grow on with her family today.

Turkey Burpee Hustle-
10 - 1 burpees and american swings
Run a lap
10 - 1 burpees and situps
Run a lap
10 - 1 burpees and squats
Run a lap
10 - 1 burpees and pushups

That's a total of 210 burpees! I challenge each of you to do this workout today. I will be completing it this weekend.

Gold Label Virgin Coconut Oil

Coach Heather and I each bought 1 gallon tubs of Gold Label Virgin Coconut Oil and our order arrived today. Woohooo!!! I am so excited to have this oil just in time for Thanksgiving and to start implementing again in my diet. It is by far the best coconut oil I have ever bought. I tried all kinds of different brands from Whole Foods and Sun Harvest and none match up to the flavor and purity of this oil. I dare you to try it and see what you think.


TOP TEN REASONS Why I love Tropical Traditions Gold Label Virgin Coconut Oil: 

1) Unrefined coconut oil. 

2) This coconut oil is made on Mt. Banahaw and surrounding areas from organic coconuts. 

3) Coconuts are used fresh (within 24-48 hours of harvest) from small family farms on Mt. Banahaw and other rural places in Quezon Province, the coconut capital of the Philippines.

4) Only the highest quality coconuts are hand-picked from each harvest. The volcanic soil of Mt. Banahaw makes these organic coconuts some of the most nutritionally rich coconuts in the world!

5) Testing done in independent laboratories reveals higher levels of phenolic antioxidants than other coconut oils. 

Holiday Hustlers

Rachel thanked me with farm-fresh eggs from her chicken coop and Kale salad. Rachel lost 2lbs, 2%  body fat, and 11 inches!!!

Marcy took matter into her own hands and had me take before & after pics. Marcy lost 5lbs, 3% body fat, and 6 inches! Pictures say it all.

I truly enjoyed the Lean Turkey Challenge. I had the opportunity to coach athletes I would never coach. The Holiday Hustlers kicked A$$ over the 6 weeks! One of the biggest lessons learned over the 6 weeks was balance--it is absolutely possible to lean up amongst the the holiday season. No need to have an all or nothing attitude and relying on the statement, "I'll start in the New Year." These 6 athletes proved it can happen NOW!

We got 4th place on the workout yesterday and everyone saw significant results. Debbie lost 5lbs, dropped to 19.7% body fat, and lost 5inches. More results from Ashok, Kelly, & Autumn will be posted in a few days.

Nice work, Holiday Hustlers!

#1 Boot Camp in Austin

(chanting) RELENTLESS...RELENTLESS...RELENTLESS...RELENTLESS...RELENTLESS

Relentless Boot Camps  and CrossFit Central are nominated for Austin Fit Magazine's 2010 Best of Austin Awards. We need your help with a vote and sharing the word with friends.

I have seen first hand how Relentless Boot Camp has changed lives of many of our athletes from the inside and out. I am honored to coach around 70 of our boot campers each week. Vote for us and show Austin who delivers the BEST product not only in the city but the world. The possibilities are endless.

True Self

I met some phenomenal people last weekend at Landmark's Advance Course in Austin. Brett was in my small group for the weekend and now a part of my life forever. He is an amazing young man with profound insight. Below is a quote he revamped after the weekend.

"Your true self can be apparent at all times. However, for most people it is only shown in parts of their life. It is not until they have discovered the greatness that lies within themselves, and that they can accept themselves for everything they are and everything they are not. It is then that true transformation can occur in not only their life, but in the world as well."- Brett Moore 

FREEDOM!!!!!!!!!!!!!

Celebrate

 

There is power in community. Max, Susan, & Karen are in the 5:30am Tu/Th Deep Eddy class and Cristine is one of my newest personal training clients. This group works together, hangs out together, and works out together. 

 

We met up on Election night to support every one's hard work over the past year in fitness and career. Susan and Karen joined Relentless boot camp over a year ago and have now referred over 6 people to our classes. As Demosthenes says..."Small opportunities are often the beginning of great enterprises." 

 

 

Declaration

My new friend, Becky, from Landmark! 

Statements of declaration are powerful. Declaration is defined as a positive, explicit, or formal statement; proclamation. I DECLARE...

• I am whole, complete, and perfect.
• Money does not limit me.
• I live with integrity.
• I do not avoid looking bad to look good.
• I play BIG.
• Anything is possible.
• I do not take things personally.
• I receive.
• I have a new found love and passion for my job--clarity
• I meet people where they are and not try to change them. New possibilities!
• I am vulnerable.
• I am abundant.
• I am dynamic.

What do you declare?

Beet Treats

Laura in the 5:30am Tu/Th Deep Eddy class is the Chef of Creativity. Check out the recipe below. She brought me a treat to class last week and it was amazing. The original name was Beet Brownie, but the 2 words together freaked me out so we switched it too Laura's Funky Beet Treats =). Enjoy!

BEET TREATS:

1/2 cup roasted pureed beets
1/2 cup unsweetened applesauce
3/4 cup ground cacao (not cocoa)
4 TB Butter melted  (also substitute with Ghee)2 eggs
1/3 cup raw sugar (Laura used Truvia actually)
1/3 cup honey or agave nectar
2 TB flax seeds, ground
1/4 tsp baking soda
1/2 cup walnuts chopped (Laura used pecans)
 

Dump all the ingredients above accept the chopped walnuts in the mixer, mix, then fold the walnuts in at the end. Pour into 12 muffin tins with muffin liners and bake at about 375 degrees for approx 30 min (until knife inserted in middle came out clean). Good luck!

Now that's Relentless

Post workout pic after a Relentless workout in the 8:30am MWF Lake Pointe class. Kettlbells, pistols, squats, pushups, running, ball slams, presses...

 How Relentless are your workouts each week? 

Send pics to info@relentlessbootcamp.com for us to post on the Relentless Boot Camp website.

Strong Chick Fuel

Coach Jess, Coach Jen, and I being showouts at the Women's-Only Challenge

Check out the new blog by the CrossFit Central Women coaches---Just Like Mom Never Made. Daily each of us receive emails asking what we eat for meals, snacks, on-the-go, where we shop. This blog sums it all up in one useful resource. Check daily to see what the women of CrossFit Central are eating to fuel their body, perform at peak levels, and how to have a showout social life in the realm of nutritious eating. No more excuses of "what can I eat today?"

Do you Stretch

Can we say----CRAZZZZZZZZZZZZZZZY???!!!!

We all often skip stretching at the end of our workouts because we either run out of time or don't understand how important stretching really is. All of us are guilty of it sometimes, and then we sit around wondering why we didn't recover as quickly as we usually do.

Why Stretch???

1. Improves range of motion in joints--  If the muscles are tight (shortened range of motion) you may develop little tears in the muscles which will make you more prone to injury. Stretching at the end of your workout allows you to lengthen the muscles and increase your range of motion within the joint, resulting in increased flexibility over time.

2. Speed up recovery--  Stretching keeps you looser for future workouts. It will reduce muscle soreness, stiffness, and even improve your performance. This can be valuable for individuals who are training and want to avoid time lost to injury. Faster recovery equals better workouts in the future, period!

3. Reduces injury-- When warm muscles are stretched, you increase performance, can reduce the risk for future injury, and increase overall flexibility.  Avoid stretching when muscles are cold, to ward off strains, cramping, and setbacks due to injuries.

Try these static stretches at home.

GREENS!!!

The picture above are the green veggies I just bought from Sun Harvest. The pile of greens is just enough for a max of 3 days and that is only for ME. I didn't even include the onions, tomatoes, jalapenos, and the zucchini.

I cannot emphasize enough how vital it is to eat your vegetables, especially green leafy ones!!! I challenge you this week to make a trip to the local Farmers Market or grocery store and buy yourself some greens. I eat something green at breakfast, lunch, and dinner each day.

What is your favorite way to include greens in your meals?

SIC'EM!

I had a wonderful weekend! My team took 3rd place at the Butcher Challenge. Our costumes were SIC. I never knew Daniel and Robert could pull off looking like a CrossFit Central female coach so well. The event was 1st class, and I have a new found respect for the Butcher after Saturday. A big shout out to Robert, Daniel, and Emily who helped make up a baller team with me.

I spent the remainder of Saturday afternoon hanging out with my little sister (aka: BabyShowout) for the UT vs. Baylor game. It was a fun and entertaining day tailgating since she is a UT student, and I am a Baylor alum. I sported my Baylor Line jersey that I got my freshmen year of college. It was hilarious talking to other Baylor students and hearing them say how Baylor no longer makes green jerseys---hence, my jersey is 11 years old. All I have to say is SIC'EM!!!!! It feels great to be a part of a winning team this year. Ranked 21st!

More pics from the Butcher Challenge coming soon. Clearly losing my camera in Mexico has made picture taking quite a hassle the past week. NEXT.

How did you spend your Halloween weekend? Did you create any new recipes to stick to your goals? I know my Lean Turkey team, Holiday Hustlers, stuck to their guns on the dessert intake.