Thursday, March 31, 2011

Climbing a Mountain

(Ruthie attempting to throw up her Double Cs underneath 5 layers of clothing).

Ruthie attends my Tu/Th 8am Relentless Boot Camp at Barton Hills Elementary. She recently traveled to Africa and climbed Mt. Kilimanjaro. I am so proud of her! When she first started with me she could barely squat, running was out of the question, and pushups and situps were extremely difficult. Now here it is less than a year later, and she's climbing a mountain!! Fit across all domains.

Ruthie writes about her adventure...

Mark (her husband) said my CrossFit training really paid off on summit day. He claims I was hopping from rock to rock up there. Although it certainly did not feel that way at the time, I was always in the lead and the first of our group to reach summit. Not that it's a race!! I just was able to physically maintain. My legs were never the problem... breathing on less oxygen and hiking 23 hours straight on 4 hours sleep... now that's a different story.

Monday, March 28, 2011

Just run...

On Sunday I ran the Cap10K for the 2nd time and did 6 minutes better than last year! 48 minutes flat. I have turned over a new leaf with running recently and truly enjoy getting out in the community, meeting new people, racing with clients and friends, and simply having fun. No pressure. Just run. The end results have been beyond rewarding.

As I say time and time again, CrossFit prepares you for anything. No long-distance training at all for this race. 4x per week of CrossFit workouts and 1x per week track workout, and I was fully prepared. The best part of this race was it was the opposite direction from the half-marathon. Every hill I battled in February was a piece of cake on Sunday.

I challenge you to pick one of the upcoming races from the Relentless Race Calendar, and watch how well you are prepared to do any fitness test thrown your way.

Wednesday, March 23, 2011

Carb Loading???

Over the past few months I have competed in more 5Ks, 10Ks, adventure races, and even a half-marathon. I am always entertained when I go to these races or attend pre-race parties and hear everyone talking about "carb-loading" the night before the big day, or justifying how they can eat whatever they want post-competition.


Quick recap: The night before the half-marathon I remember eating a regular meal full of green leafy vegetables cooked in coconut oil, grass-fed beef, and avocado. Nothing out of the ordinary. The day of the race I had my normal breakfast of eggs, swiss chard, chicken sausage, and avocado. The only difference for race morning was I ate 1/2 of a banana while walking to the start line. Even post-race nutrition was similar, I drank a protein shake, but also added in some grapes and berries (about 1/2 cup) with my meal of more meat and veggies.

A big question I have been asked is if I consumed lots of water, electrolyte drinks, or goo when running. The answer is a resounding NO. I literally took 1 water break the entire race and never felt the need for an energy jolt of goo. I made certain to hydrate well the week before with lots of water, and it worked.

When you start fueling your body with lean meats, vegetables, good fats, and some fruit, you will be amazed at the results you see physically AND in performance.

The old mentality of "carb-loading" on pasta, bread, rice and eating copious amounts of crap after a race is a faux pas. I challenge you to start moving towards a cleaner way of eating and watch for yourself.

My next race is the Cap10K this Sunday. Are you racing? Check out the Relentless Race Calendar of all the events Relentless Boot Camp & CrossFit Central coaches will be competing and/or attending.

Monday, March 21, 2011


(5:30am Tu/Th Deep Eddy class)

I am blessed to be around the most amazing clients daily.  They encourage me as much or even more than I encourage them. Life is a 2-way street. I challenge you to give more than you receive and watch what happens.

Below is a quote and email from Laura in my 5:30am Tu/Th Deep Eddy class. Life doesn't get much better than this.

"You have favor because God has marked you for his purpose and plans.  In
Him, we have a future, a hope, a positive expectation regarding our lives.
Just remember that we are blessed to be a blessing."

I love the part about "positive expectation" and "blessed to be a blessing"
and figured you would get it.

Thanks for all you do, I doubt you have any idea the true number and
significance of the lives you touch.

Saturday, March 19, 2011

Help me bulid a home

Build Endurance.
Build Strength.
Build Hope for a Family in Need.

Join Team Parsons
Team Fundraising Goal: $2,000

What is Fitness Challenge?
The 2011 Fitness Challenge is a partnership between Crossfit Central and Austin Habitat for Humanity as we join forces to build a better Austin. The goal is to raise enough money to sponsor a Habitat home and then build the home with CrossFit volunteers.

Join the team
Team Parsons will be building on Saturday, June 11th, from 8am to 4pm. We’ll sweat alongside the future homeowners while building stability and hope for a deserving family. Our team is also committed to raising $2000. Using the link below, you can make a donation to the team, or you can start your own fundraising page by clicking “Join as member.” Any donations made through the page you create will go toward the team goal.

Wednesday, March 16, 2011

Track = clarity

"Today I will participate in life to the best of my ability. Regardless of the outcome, that makes me a winner."

One of my new favorite places is Westlake High School track. Once a week I venture out to the Hills and put myself through an explosive, interval track workout. Every once in a while I throw in bleacher runs to mix it up.

When I run, regardless if it's short or long distance, I am centered. Life makes sense. It's the quiet moments on the track when it is just me, my ipod, and the workout that I have clarity. I now schedule time in each week for these workouts because the end results--mentally and physically-- are beyond worth it. Growing up I ran track and I remember being the exact same way. There is something to be said about the peace that comes with the silence on the track, and the mental toughness to get through the workout. It is those moments that I realize I am fully participating in life with my career, relationships, fitness, and personal growth.

What physical activities center you? Post comments below.

Friday, March 11, 2011

The Results are In!

(pictured: Sean's before & after pic at his house. 8 weeks later and we can see the Adonis belt--hence Team ADONI$)

The 2nd Annual Trojan Challenge was a complete success. I could not be more pleased with my team. Each of them made huge changes in their life. Team ADONI$ collectively lost over 33 inches, 45lbs, and 22% body fat!

Lauren and Sean went from eating only fish and eggs for protein to adopting a complete Paleo lifestyle. I recommended they read "Good Calories, Bad Calories" when we first started the challenge and from there on out they were avid leaders on the team with helping everyone stay on track with nutrition.  Matt introduced more veggies into his diet along side more protein and knocked out more pushups and pullups than he's been able to do in quite some time. Cassie & Emily both completely revamped their diet and went from eating a diet full of grains, very few greens, and small amounts of protein to a nutritious Paleo diet. Emily also dropped 4 pant sizes!

Quick testimony-- When I was doing Cassie's body comp last week she tells that she has not felt this good in 25 years. More energy. Clearer skin. I can see a 6-pack forming. I feel great!

Doing body comps on all 5 of these athletes was absolutely rewarding. Each of them walked away stronger, equipped with kettlebell skills, and a new way of fueling their body they will use forever.


Tuesday, March 8, 2011

Butternut Squash Pancakes

I wanted to mix it up one weekend morning for breakfast so I took a combination of Zucchini Pancakes and Coach Crystal Nelson's Butternut Squash hashbrowns and made my very own Butternut Squash pancakes.

1 cup of butternut squash
2 eggs
2 tsp coconut flour
Salt & pepper

Directions: I peeled the butternut squash with a potato peeler. Sliced it in pieces small enough to fit in a food processor and used the shredding part of the food processor to thinly slice the butternut squash. DO NOT food process or it is one big mush. You will have plenty left over to use throughout the week for other meals. Mix all ingredients together. Pour in a skillet greased with coconut oil or ghee and BAM-- yummy pancakes. I paired mine with bacon or chicken sausage.

Wednesday, March 2, 2011

Research recap

To be continued from Why I heart Arginine...
Journal Applied Physiology, 109: 1394-1403, 2010 -- Arginine Supplements Prevent Fatigue During Exercise
Arginine is an important amino acid used to produce nitric oxide, which is critcal for blood flow control. British researchers from Exeter University found that supplementing 6 grams of L-arginine reduced blood pressure during exercise by 7%, increased blood levels of nitric oxide by 100%, and endurance capacity by 21%. Arginine supplements increase blood flow control and could be a valuable supplement for endurance athletes.

All the more reason why Arginine Extreme is a phenomenal product too from Advocare! I dare you to try this before your next CrossFit Central endurance workout on Tuesday night, 6:15pm at Austin High with Melisa Rehm.