Sunday, January 31, 2010
The 1st of many SHOWOUT shirts are officially for sale!!! This shirt was inspired by all my friends. About a month ago I asked everyone on Facebook to email me their definition of showout. I received all kinds of responses. This first shirt is one of the definitions I received.
Go HERE for a Women's shirt and HERE for a Men's shirt.
Thursday, January 28, 2010
1. Clear your space and heart of negativity. Free yourself of items that you associate with hard times or troubles. If there are people in your life who are not supportive of you or your goals, it’s time to end those relationships. - My favorite tip! Negativity crushes. Think of the image of standing on top of a table. It a lot easier for someone to pull you off the table then for you to pull them up on to the table...
2. Surround yourself with people who are positive. People who share similar goals can be sources of inspiration. Connect with someone who has already achieved one of your goals so that you can be mentored to success by that person. - I am fortunate enough to coach/work with some of the most uplifting, successful, and supportive CrossFit coaches in the industry. I am really taking this tip to heart this year. Each week I get to meet with Jeremy Thiel and learn more about duplication of programs, coaching, organizing, raising the temperature. Every Tuesday I am pushed out of my comfort zone, challenged, and ready to go full speed ahead. These weekly meetings keep me accountable. If you don't have someone mentoring you, find someone NOW!
3. Tread new territory. Try something you’ve never tried before. Don’t be afraid that you won’t be good at it! Whatever you attempt is one step forward. That’s progress, not failure!
4. Visit your doctor.
5. Create the body you want. Don’t assume your body was meant to look a certain way just because of genetics. A personal trainer can help you develop a plan to achieve your ideal body.
6. Work hard for what you want. Nothing worth having is going to fall into your lap. Believing you’ll achieve without effort is a waste of wishes! - Act "as if." Take actions as if what you want is already in motion. Do not let fear win.
7. Take baby steps. Set small weekly goals that lead up to your ultimate goal. Achieving small goals along the way will make you more likely to achieve your ultimate goal.
8. Write down your plans and say them out loud. I am a believer in the old saying “Fail to plan, plan to fail!”
9. Reach beyond the familiar. Go outside your comfort zone to a place you’ve never been before. When you better understand how other people live, you’ll have greater compassion for them.
10.Make random acts of kindness a part of your daily life. Do something every day to help somebody for no reason at all. - Try this. You will be surprised how great it makes you feel and even more encouraged by the way it makes the other person feel.
Wednesday, January 27, 2010
A quote from Mary Kay is funny to me, but there is a lot of truth in what she said. Kendra (pic above) is one of my personal training clients that I have been working with since the end of May. She came to me in fairly good shape and is now transforming into a CrossFit athlete. Kendra can perform every Olympic movement and has pushed through the fear factor of kicking herself up on the wall for handstand pushups. I am a very lucky trainer and blessed with hard working, dedicated clients. Kendra believes in her abilities and pushes herself every single session to the max. No complaining. Full speed. She even came up with her own "punishment" for not food logging in the New Year. Each day missed is 20 burpees. I am so proud of her!!! Keep on believing and there is no limit.
Monday, January 25, 2010
I am one lucky coach! Four more of my boot campers from the 8:30MWF Lake Pointe class competed individually in the 3M Half Marathon. This was Chris's (far left) 1st time to ever run a half marathon and she ran 2:08 and Mary (2nd from the left) broke the 2 hour barrier and ran a 1:50. Each of these ladies attend boot camp 2 to 3 days a week to help cross train for their running competitions. I am so proud of them!!! Way to SHOWOUT, Rockstars!!!
Mike and Michelle are in my 6:30AM Tu/Th Deep Eddy Relentless Boot Camp. They participated in the 3M Half Marathon relay this weekend and came in 2nd place in their division and 16th out of 175 relay teams! Check out the results HERE.
I must say they had the best team name out of everyone---Team Showout. I am so proud of them! They show up to every class with a positive attitude and give it 100% everyday. I am not the least bit surprised in their results. Hard work and consistency pay off. This was Mike's 1st relay to participate in and he killed it. Michelle says, "If I only I skipped the walk through the water stop we could've WON! Next year!"
Sunday, January 24, 2010
WHO IS MEGAN?
Megan is the oldest of 4 kids. Born in Tyler, TX and grew up around TX because her Dad is a high school football coach. Her Dad is her hero and someone she looks up to. Her Dad is Strong, Confident, Unselfish, Ambitious. She only hopes to meet a man someday as amazing as her father. She has the most loving mother. Her Mom was a stay-at-home mom and would (and still will) sacrifice anything for her children. Her parents have been married 34 years; she feels so blessed to be in a family where a loving marriage still exists. Her two sisters and brother are her best friends. Family is a huge part of her life. She was raised in a Christian home and went to a Baptist church. She had her fair share of disagreements with her family regarding the "black & white" mentality of a Baptist upbringing, but it certainly shaped her into who she is today.
Megan gets up anywhere from 4:45 to 5:45AM four days a week. She is regimented and focused, especially during the week. She loves to coach and train individuals. She is blessed to have her dream job at the age of 29. She loves to write. Make lists and check everything off. Dream. Be held. Fall in love some day. Scared of being alone. She is confident and strong. CrossFit is not just her job. It is who she is. She loves academia. (I actually thought about jumping into one of my youngest sister's classes at UT that have 500+ students to just listen and soak it up and then of course not show up on test day).
WHO IS SHOWOUT?
Showout lives in Austin and embraces every moment of being alive. She loves to hang out with her friends. She loves the sun, and every time it is a beautiful day in Austin she wants to be outside either playing or splashing around in the water. She loves the weekends! This is her time to chill, dance, get dressed up. She loves martinis, wine, and ritas. She loves to watch football all day on Saturday and Sunday, and then in the summers she loves to lay by the pool with her best friend, literally all day, and then go out. She is in love with Austin, TX and never wants to leave. (I often say I am having a love affair with this city. Ha!). She loves to wear bright colors, paint her nails and toenails, and be girlie. She always wants everyone around her to have fun and be happy.
As you can see it is easy to be misunderstood. On the outside it may seem one way, but when you ask the right questions and actually care to know more, it is amazing what you can learn about a person. My hope is that the more people I meet, the more I am able to show both Megan and Showout. This makes me who I am today. I used to think I almost had to separate the two, but now I am challenging myself to be more real with each person I encounter. Rather it be at CrossFit, grocery shopping, downtown, the book store... Megan and Showout unite!
Who are you?
Friday, January 22, 2010
I have the privilege of coaching these 3 ladies pictured above in an in-home personal training group. The 1st session started with Tamara (left side), and then she decided she was going to power through these workouts with her 2 best friends. Twice a week these ladies hit it hard and leave the workout feeling revived, happy, and full of energy. Each of them would admit when they first started it was a struggle; however, now each time I see them they attack their workouts and WIN.
I dare you to win!!!
Wednesday, January 20, 2010
The face of boot camps at CrossFit Central are changing. We are now Relentless Boot Camps, and this name could not be more fitting of what you experience every time you come to class. Today in my MWF 8:30AM Lake Pointe class the boot campers have all bought their very own kettlebell and bring it to class each day. We performed American swings, Russian swings, and kettlebell cleans along with squats, pushups, med ball situps, broad jumps, and tabata drills.
Our goal for 2010 is to continue to add more value for each client when they join a class. Sign up today and receive the following:
1) Body assessments
2) Online boot camp forum
3) Nutrition and goal setting meetings
4) Boot Camp challenges
5) Complementary workouts besides the one's you get in class
6) A Relentless Boot Camp coach to keep you accountable.
What are you waiting for????? 3, 2, 1, MAKE IT HAPPEN!!!
Tuesday, January 19, 2010
It is 19 days into the new year and some people have already given up on their goals due to a slip-up, lack of motivation, no action, etc... This quote hit me hard today. I am my own worst critic. I take it personally if everyone I am working with directly is not succeeding whether it be my clients or coaching peers. I am an extremely motivated and driven individual, and it is really hard for me to connect with others who do not think in this same capacity.
However, today I was reminded that it is the daily steps, mistakes, vigor, and action that lead to achievement. I cannot control everyone's actions; each person is responsible for their own destiny. My Dad used to say to me, "You can lead a horse to water, but you can't make them drink." Stop talking and MAKE IT HAPPEN!!! Make mistakes and do not ever give up. Everyone's dreams are at their fingertips. It is the daily grind.
I am fired up now...3, 2, 1 GO!!!!!!!!!!!!!!!!!!
Monday, January 18, 2010
Devastation is an understatement to describe what happened in Haiti a little over a week ago. CrossFit Central is challenging each of our clients to do something bigger than themselves.
100% of all the money raised will go directly to Doctors Without Borders relief effort. Click the link below to donate to the Haiti Relief Fund.
Wednesday, January 13, 2010
Michelle in 6:30AM Tu/Th Deep Eddly class-- "I did just shut my door and do 20 pushups...and there are about 7 people out in our conference area...one asked what did you just do? I said Push Ups of course? Who doesn't do Push Ups in their office at 230 on Fridays!"
Mary in the MWF 8:30AM Lake Pointe class-- "400 pushups done…my arms are turning into rocks haha…no but really I can tell a difference!! Yeah!"
Kara in the Tu/Th 6PM Dick Nichols class-- "400 down. And now I'm doing almost all pushups on my toes. This is actually working. Yayyyyyyyyyyyyyyyy!"
Sarah in the Tu/Th 6PM Dick Nichols class has turned the challenge into a competition with her boyfriend. Not only is she setting out to complete 1000 pushups but her boyfriend has joined in and they both are keeping each other motivated.
Jay, one of my personal training clients, was inspired by a co-worker who does Relentless Boot Camp to take on the Strength by Body Weight Challenge too. This morning he informed me has completed 280 pushups and now half his office has taken on the Challenge as well.
Keep up the hard work!!! You all are committed and will complete the goal.
Tuesday, January 12, 2010
I was finally finishing up my U6 test from the Trigger Point certification this weekend. I was browsing through the website and found an article on Left Drivers Leg Syndrome (LDLS). We talked about LDLS briefly at the cert, but it was extremely informative to read in detail exactly what it entails. Little did I know that sitting with my "gangsta lean" in the car is one of the worst things for me legs.
"It is time for people to understand how to sit in the car. What do you mean? some may ask. Well how many of you have piriformis syndrome? How many of you have it on the left side? What we have found at RE-GEN is that most people dealing with piriformis syndrome have it on the left side of the body, they also typically drive quit a bit throughout the week. We also see the same relationship with driving and IT band syndrome. The other 10% are right-handed, sit at a desk for long periods of time, and love cruise control." Read the entire article HERE.
Monday, January 11, 2010
Sunday, January 10, 2010
SweetSurprise.com. Sounds catchy and enticing. This website was designed by the Corn Refiners Association to educate consumers on the benefits of using High Fructose Corn Syrup (HFCS) as well as provide facts, myths, science, and research. They actually promote HFCS as a natural, safe, and healthy sweetening alternative. REALLY!!!!!!!!!!!!!!!!!!! I literally almost fell out of my chair when I saw the commercial for this website.
It's entertaining to see how money and a group's personal agenda can have such an impact. Bottom line-- STAY AWAY FROM HFCS and educate yourself.
Saturday, January 9, 2010
Happy Birthday to Chris!!!!!
Chris is one of my 8:30AM MWF Lake Pointe Relentless boot campers. Since working with Chris she has gone from a client to a dear friend. That is the beauty of my job--not only do I get to coach amazing individuals, but I have the opportunity to develop some of the best friendships. Chris's work ethic, passion, and joy are contagious to everyone she meets. She is an athlete with a heart of gold. I can't wait to celebrate many more birthdays with her. HoLLLLLLLLLLer to Chris!
Thursday, January 7, 2010
Once again my boot campers brighten my morning with a fun, new treat. Michelle in my 6:30AM Tu/Th Deep Eddy class brought me Kelp Noodles this morning. I have never tried them before so I gave it a shot today during lunch. I added them to the spaghetti squash I already had cooked up and threw some ground turkey on top. Added some pepper, sea salt, garlic & onion powder, basil, and thyme and 1 tsp of coconut oil. Voila! A great dish without the refined grains of pasta or rice noodles.
What exactly is Kelp????
Kelp Noodles are a sea vegetable in the form of an easy to eat raw noodle. Made of only kelp (a sea vegetable), sodium alginate (sodium salt extracted from a brown seaweed), and water, Kelp Noodles are fat-free, gluten-free, and very low in carbohydrates and calories. Their noodle form and neutral taste allow for a variety of uses including salads, stir-fries, hot broths, and casseroles, while their healthful content provides a rich source of trace minerals including iodine, which kelp is well known for. Best of all, no cooking is required. Just rinse and add the noodles to any dish and they are ready to eat!
Wednesday, January 6, 2010
One of my 6:30AM Tu/Th Deep Eddy Relentless boot campers forwarded me this picture yesterday. Like people say---a picture is worth a thousand words. I will never forget the 1st time I saw and touched these 2 examples in a health class at Baylor. Ugh. I wanted to gag.
The bottom line is do not worry yourself with the numbers on the scale, but focus on % body fat and inches loss. A pound is a pound; however, they clearLLLLLLy look completely different underneath the skin. A pound of muscle can burn anywhere from 30-50 calories a day at rest; however, a pound of fat will burn around 3 calories. Do the math. Focus on getting stronger, leaner, and eating more nutritiously. Join a Relentless Boot Camp, CrossFit Central class, or get a personal trainer. We are here to educate and motivate.
Who is going to stop weighing themselves now?
Tuesday, January 5, 2010
Here it is 1 year later and I could not be happier about my decision. I took a leap of faith a year ago, and it has landed me exactly where I know I am supposed to be. I know I keep going back to it the past few blogs, but my mantra for 2010--Walk by faith and not by sight--could not be more appropriate for me as this very time.
2010 will be a huge year! It is already starting with the Relentless Adventure Challenge. Do you want to lose weight, get fit, and reach your goals? Get a team of 3 together and sign up for the Relentless Adventure Challenge and make a change in 2010. Registration opens tomorrow at noon. Space is limited to only 14 teams. This challenge will sale out. Go HERE for more details and visit www.relentlessbootcamp.com to sign up.
Quote for the day: "The difference between a successful person and others is not a lack of knowledge, but a lack of will."
Monday, January 4, 2010
I am challenging all Relentless boot campers to participate in the Strength By Body Weight Challenge in the month of January to gear up for the Relentless Adventure Challenge kicking off on February 6th.
The rules are simple:
1. Complete 1000 pushups on toes or knees
2. Pushups done in boot camp do NOT count towards your overall goal
3. You can do as many or as few pushups as you want each day. Simply complete 1000 pushups by January 31st.
Everyone is a WINNER if they complete the challenge. 3, 2, 1 GO!!!
Sunday, January 3, 2010
I like to think of myself as enthusiastic. At times I may be a bit over the top, loud, crazy, or simply a showout. However, I still find it fitting to say I have enthusiasm =). I believe my enthusiasm and passion is what powered me through 2009, and I cannot even wait to see where it will take me in 2010.
Just the same, Alexis, one of my personal training clients, used her enthusiasm for CrossFit and her passion for health and fitness to get into the best shape of her life. Alexis has gone from working out for weight loss to now CrossFitting for strength, performance, and energy. She's gone from performing basic CrossFit movements to now doing tricks on the rings. One day we took the last part of training and practiced back levers, planks, and inverted planks.
Do not let fear or failure prevent you from embracing your enthusiastic-nature and passion deep down inside to reach your goals. Walk by faith and not by sight in 2010.