Meet Armando

I have the privilege of coaching some amazing athletes. Armando attends my Tu/Th 6:30am Level 2 boot camp at O.Henry. Not only is he the life of the class, he is the Director for annual support at the Dell Children's Medical Center Foundation.

In the Winter 2012 issue of the ATX Man, Armando was featured in the philanthropy section in the article titled-- The Dell Children's Hospital Gala. He writes, "if you are able to inspire people to do good, then why not?" The message of this year's gala is "YOU." Read the entire article HERE on page 40.

Athletes like Armando allow me to see life outside the fitness box. His work is inspiring and pushes me to do more for the community. How do you plan to give back in the new year?

BEAST MODE Carrie

Carrie attends my Tu/Th 6:30am Level 2 boot camp at O.Henry. The longer she is involved in CrossFit, the more I see her competing in races and events across town. Last weekend she took on the Spartan Beast Race, which is no easy endeavor since it's a half marathon with obstacles. Not only did she complete the race, Carrie placed 13th in her age group!

Carrie writes--

The race was awesome. I felt like it was basically an extended boot camp session. Lots of carrying sandbags uphill, rope climbing, wall climbing, bear crawling, jumping over logs, running (total of 13.5 miles), burpees 15-30 (as penalty for failed obstacles), monkey bars, the list goes on and on. I felt really strong and proud throughout the race and wondered if I could've done anything like that a year or so ago.

It was my first real adventure race so I was kind of clueless as to what to expect. Turns out, I finished in the top 1% in my age group, gender, and overall!!!

Thanks for pushing and challenging me, Meg!

I am so proud of Carrie! What do you do outside of working out to show how far you've come with your training?

Alkalinity

My trip to the grocery store during the cleanse = lots of veggies!

Balanced body chemistry and maintaining a proper ratio between acid and alkaline foods in your diet are of vital importance to maintaining your health. Too much acidity in the body’s tissues is the cause of many types of health changes ranging from lethargy and fatigue, to obesity, and ultimately to much bigger health challenges and diseases.

One of the top priorities of your body is to make sure that the alkalinity throughout your body remains at a level supporting cellular life. At a basic level, the regulatory mechanisms such as breathing, circulation, digestion, and hormonal production balance the pH level in the body by removing acid residues from body tissues. If the pH deviates too far to the acidic level or the alkaline side, cells become poisoned by their own toxic waste and die.

After returning from Tony Robbins’s conference, Unleash the Power Within, I took on a 10-Day Cleanse. The goal was to make my body alkaline and to reset.  I applied the following guidelines to the 10-Day Cleanse:

Read the rest of my latest article, 10 Days to Tip the Scale, on The Triune.

Ascenta Fish Oil

I started taking a new fish oil, Ascenta NutraSea, and recently became an Ambassador of Ascenta. I am personally taking NutraSea HP, which stands for High Performance. This specific fish oil is for individuals with active lifestyles with inflammatory conditions, or looking for enhanced focus and mood. Check out all the types of fish oils HERE.

I like NutraSea because it is easy to take, it's ultra pure, and the science-based formulations give you the right amount of omega-3 that translates into real health benefits. Use my 25% discount code-- MEGANP-- and try the product out for yourself.

Post comments below and let me know what you think.

Vision Wall

If you can dream it, you can see it. If you can see it, you can do it.

 Last year around this time John Henry came and spoke to some of the coaches at CrossFit Central. Not only is he a leading force in the financial planning field, he teaches and challenges you to dream the unthinkable. It may sound like a simple concept, but I dare you to dream the biggest dreams you can possibly imagine and try to not find a way to justify how it's completely impossible to make those dreams a reality. Unfortunately, the older I get the childlike faith and imagination I once had becomes a challenge to live daily.

Since last year I have focused on simply dreaming. This is different then setting goals, which I highly believe. I am not trying to figure out the what, how, and when of the details; I am simply allowing my imagination to run wild. It's one of the most invigorating exercises!

I started vision boarding about 2 years ago thanks to Carey Kepler's encouragement. Since then I have also created a Vision Book that holds pictures of all my dreams. On Thanksgiving Day, I realized I wanted to take some of the pictures I had taped to my Vision Board into my book and saw this was not going to happen without the pictures ripping. Then the light bulb came on and I had a better idea--- create a Vision Wall.

I have a blank wall in my room and have now added pages from my Vision Book to my Vision Wall. The pages can come down or be added to at anytime and nothing is ruined. As I see pictures in a magazine, I rip them out and add them to my wall. The Vision Wall is an ever-changing wall, because my dreams are forever changing and growing.

My wall is now covered with clothes, watches, vacation spots, jewelry, rings, family, fitness, and words that identify with who I am and where I am going. The picture above is only half of what is in my Vision Book.

I dare you to try it. Dream the impossible.

Thanksgiving Day Tradition

Becky and her kiddos after the Turkey Trot

What did you do over the Thanksgiving break to stay on top of your training? For as long as she can remember, Becky and her family have been doing the Turkey Trot; it's a Thanksgiving Day tradition.

Becky has been an athlete with Relentless Boot Camp for over 5 years. She never misses class and shows up every week ready to work. Just today she decided to only swing a 25lb and 35lb kettlebell in class and no more using the 18lb kettlebell as a crutch during a tough workout. I truly admire her dedication and no-excuses attitude. She is a mother of 5 and a bad a$$. Becky gives me encouragement that you can still have kids and look great! I dare you to try to keep up with her in the Tu/Th 5:30am Level 2 boot camp at O.Henry.

Don't wait until the New Year to start getting fit. Come try one of our boot camps for free this month, AND meet us at Townlake under the Mopac Bridge on 12/15 at 8:30am for our monthly free community workout-- better known as UTB!

Warrior Dash success

Barbara pictured 2nd from the far right at Warrior Dash

Barbara and Jenny attend my Tu/Th 8am Level 2 boot camp at Barton Hills Elementary. Both of these gals have been in class with me over a year. Jenny came into class as an avid 1/2 marathon and marathon runner so she naturally had a strong endurance base for class. However, over the past year she has been able to run less while incorporating CrossFit and still compete and come out strong in races. Last weekend Jenny placed 3rd in her age group at the Warrior Dash!

Barbara joined class to simply get into better shape. Fast forward a year later and she's swinging a heavier kettlebell, doing pushups on her toes, participating in free workouts, and competing in races on the weekends. Barbara writes--

I would not have participated in the Warrior Dash without boot camp, not a chance. At every obstacle I depended on the strength and stamina I have built with you. More than that, I had fun exercising. Boot camp gave me that, too.

I am so proud of both of these ladies! This class is full of energy, with a sprinkle of social hour, as many of these ladies live in the same neighborhood and their kids go to school together.

Are you looking for a group to connect with and hold you accountable weekly to your workouts? Check out our Level 1 and Level 2 boot camps all around Austin.

Pay It Forward

Del Valle High School cheerleading squad

 
My latest article on The Triune-- Pay It Forward.

The expression pay it forward is used to describe the concept of asking the beneficiary of a good deed to repay it to others instead of to the original benefactor.  In my opinion, if more people lived by this philosophy, we would not see poverty, lack of education, and homelessness run rampid in the greatest country in the world. Read the entire article HERE.

Sprint train for belly fat loss

2012 USA sprint relay team

  Why do I add sprint training to my workouts each week? Charles Poliquin wrote a great article explaining the details of why anaerobic training is superior to aerobic training for getting rid of belly fat.

1. Burn  more belly fat with sprint intervals- The reason anaerobic interval training works so much better is that your body is forced to burn fat to sustain the level of intensity being asked of it. It also elevates energy use for more than 24 hours post-workout, which has a dramatic effect on belly fat loss.
2. Sprints take less time than aerobic intervals- Participants did either 20 weeks of aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each) and lost nine times more body fat and 12 percent more visceral belly fat than the aerobic group.
3. Sprints improve hormone response for more belly fat loss- Anaerobic exercise also elevates growth hormone (GH) —a powerful fat burning hormone that helps restore tissue and build muscle.
4. Strength train to lose belly fat
5. Anaerobic training produces less cortisol for more belly fat loss- By doing aerobic training without strength training, you will lose muscle, lower your metabolic, rate, and gain fat.  Worst of all, high cortisol causes  chronic inflammation, which lead to belly fat gain over time—all-around bad news! 

I challenge you to supplement at least one, possibly 2, of your long run or bike days for a sprint day each week and see what results you get. Go HERE weekly to get my complimentary track WODs. Post comments below on your progress. Lastly, if you've been pondering going up in kettlebell weight in boot camp or picking up a heavier load in your CrossFit class, DO IT. The research behind sprints and heavy loads for fat loss is endless. To read the entire Poliquin article go HERE.

If you want to look like a sprinter, you got to train like a sprinter!

Ironman 70.3

Sean attends my Tu/Th 6:30am Level 2 boot camp at O.Henry. He started class in June this year and has seen huge progress over the past 6 months. 

Sean writes-- 
I've been an athlete all of my life & have always enjoyed distance running, but was experiencing minor aches and pains that were limiting me from going on the long runs I liked. I was stuck and frustrated. Within weeks of training in the bootcamp, I noticed that my low back was stronger and I'd actually worked through the discomfort. The bootcamp got me in shape so that I could get serious about training for the ironman 70.3. The transition into the training was easy because my core was strong after just a few months in the camp. In the ironman Austin 70.3, my first triathalon, I ran my fastest half marathon time ever and I give credit to the speed cardio work from the bootcamp for that. What I enjoy most is the people in our camp and especially my coach, Meg Parsons who is the very best at what she does. I'm a stronger runner and cyclist now because of her bootcamp and have my sights set on a full ironman in 2013.

I am honored to coach hard working, dedicated athletes. Boot camp was the catalyst for Sean to truly push his athletic potential. What is it for you?

A big congrats to Sean!!! I can't wait to hear what's next on his competition schedule.

Friends in and out of class

Sarah, Carrie, and Michelle attend my Tu/Th 6:30am Level 2 boot camp at O.Henry. The weekend before Halloween these gals took on the Zombie Run. One thing I have learned from this class is that these athletes are more than just athletes who show up to workout with a team 2x per week; they hold each other accountable outside of class, find local races to compete, and have become more than just workout buddies-- they are all friends.

Carrie writes-
We ran. We screamed. We sprawled. We wheelbarrowed. We conquered! It was so much fun to run around this town with my lovely, strong friends, with a few of the local walking dead on our tails. There were twists and turns along the way, but we made it back to the safe zone together and in one piece! We had a blast. 

How do you hold yourself accountable? Have you found a group of individuals you connect with and push you when it comes to training?  If not, you are selling yourself short. I challenge you to demand more of yourself and push the threshold.

You vs. the World

My new mantra for 2012

I came across the quote below this morning, and it really resonated with me.  Do you let others define your happiness and live as a victim, or are you living a life fulfilled and adding value to others? Leave comments below.

  

Tell everyone you know: "My happiness depends on me, so you're off the hook." And then demonstrate it. Be happy, no matter what they're doing. Practice feeling good, no matter what. And before you know it, you will not give anyone else responsibility for the way you feel-and then, you'll love them all. Because the only reason you don't love them, is because you're using them as your excuse to not feel good.

Pumpkin Pushups

Michelle stays active in and out of her Tu/Th 6:30am Level 2 boot camp at O.Henry Middle School. She travels quite frequently with her job for the Austin Marathon; however, this does not prevent her from getting in a workout on the road.

Can you do pumpkin pushups or have the chance to hold a side plank at the Red Rocks Amphitheater? This is the essence of what I coach my athletes. Staying fit across all domains in and out of class--> CROSSFIT.  The only limit to what you can do is your mind. Let's go!

Congrats, Beatriz!

Beatriz attends my Tu/Th 8am Level 2 boot camp at Barton Hills Elementary. This past weekend she ran the Nike Women's Half Marathon in San Francisco. In my opinion, the best part of the race is receiving a Tiffany's necklace from a hot fireman at the finish line. Now that's the essence of work hard, play hard.

Beatriz writes--

The first I did this race was 3 years ago, and I completed it ten minutes slower. Now this time around I was faster, and I felt stronger during the race with more power in my legs from the squats, lunges and kettlebell work. More importantly, the recovery has been easier. 

I am so proud of Beatriz beyond this race. After 2 years of boot camp, she made a decision to commit to food logging and following the Zone. The balance of the Zone with food logging makes everyday life easier for her with children and a husband. She does not find herself caught on the spot with no food options and can still "have her cake and eat it too." She has turned into the athlete in class that never misses and is always right on point. I can't wait to see where she is at this time next year.

What are you waiting for to get started? Right now is the right time to start CrossFit. If you have been on the fence, then I challenge you to come to our free workout this Saturday, 10/20, at 8:30am at Townlake under the Mopac Bridge. It is free for everyone! Arrive early because we cap the workout at 60 people. I hope to see you there!

Don't forget about Magnesium

When it comes to low energy, fatigue, insomnia, anxiety, and a host of other conditions related to magnesium depletion, I have found Natural Calm to work wonders. I used to take the magnesium supplement, Natural Calm, and for some reason I stopped for a while. Over the past month I noticed I was waking up not completely recovered from the day before, my legs felt heavy, and I was more tired than usual. I added 2tsp of Calm back into my supplement repertoire every evening, and it's made a huge difference.

Background on Magnesium: 

Magnesium is the most important mineral, activating over 350 different processes in your body; among these functions are energy production, digestion, energy production, bone formation, muscle function, activation of B vitamins, creation of new cells, relaxation of muscles and the functioning of your heart, brain, kidneys, as well as the nervous system.

Minerals like Calcium need Magnesium to be absorbed properly. Half of our magnesium is found inside cells of body tissue and organs and the other half combined with calcium and phosphorus in our bones. Only 1% of the magnesium is in our blood and therefore magnesium deficiency is hard to detect as our body fights hard to keep an adequate level in our blood and will take it from other places which reduces the chance of detecting any magnesium deficiency we may have.

Benefits of Magnesium:

• Helps fight insomnia
• Receive relief from muscles cramps or Restless Legs Syndrome (RLS)
• Anti-stress properties
• Prevent osteoporosis when paired with Vitamin D

For more information on Magnesium go HERE.
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Sister Goddesses

Me & Kara (aka: Baby Showout)

I'm blessed with 2 of the most amazing sisters! I am very present today for how lucky I am to have Paige and Kara in my life. Their caring hearts, work ethic, fun-loving spirits, and belief in me always, are some of the few reasons our friendship is so tight. I found this passage below that sums up me and my sister goddesses.

Me & Paige (aka: Red Velvet)

She is your mirror, shining back at you with a world of possibilities. She is your witness, who sees you at your worst and best, and loves you anyway. She is your partner in crime, your midnight companion, someone who knows when you are smiling, even in the dark. She is your teacher, your defense attorney, your personal press agent, even your shrink. Some days, she’s the reason you wish you were an only child. But everyday you love her!

Another reason why I love Austin

Do you remember waiting for Santa to drop off your presents? I certainly do. The anticipation, excitement, and dreaming of what I was getting would keep me happy for weeks. My patience was tested, but I was always thrilled when I woke up Christmas morning to my gifts.

I use the example above to represent how excited I am about our new box, CrossFit Central Downtown. This spot symbolizes 7 years of hard work; the fruition and trust of Jeremy & Big Mike's friendship; new opportunities for the entire coaching staff; the ability to touch thousands of more lives in Austin and beyond; space to do day-to-day business operations and collaborate with others; more room for coaches and athletes to train; a top notch training facility for seminars and events.

For some reason, I have been more excited about this box opening up than I have been about anything in a while. Austin, TX to me is one of the greatest places to live. I love the fitness and music scene, restaurants, the lake, night life, races, and FUN of this city. I even recruited my entire family to move to Austin one by one. The location of the new box represents everything that I love about this city and some.  It's partly because it's so close to my house and in the heart of downtown, but also because I am experiencing first hand if you dream it, take action---dreams become reality. The opportunity here is endless. From the 2 indoor facilities to the outside space, it's CrossFit Central, RedBlack, & Relentless Boot Camp all in one.

Thank you Big Mike for finding this killer spot and to Jeremy Thiel for putting a dream into action! I have no doubt CrossFit Central will continue to change the world. This is going to be a fun ride!

The Triune

The Triune from CrossFit Central on Vimeo.


Culture. Community. CrossFit. The Triune is a compilation of all 3 coming together on one central website. I have the privilege of writing articles for the Pulse section of the website. My first article published was Remember to Rest. Check it out on the brand new site HERE.

I will learn Espanol

San Miguel

Every time I visit Mexico I come back saying how badly I want to learn Spanish. I am now putting my money where my mouth is. Carey has offered to loan me videos and books to start my process. I am so pumped! My treat to myself is a trip to Mexico next spring to practice my 2nd language. Once again I am shown if you put it out in the universe, it happens--> ask and you will receive. Thanks, Carey, for helping make my dream come true so quickly!

Instead of hoLLLLLLLLLLLLLLLer I will be saying Arrrrrrrrrrrrrriba! Who's coming to Mexico with me?

Check out pictures from my most recent trip to Mexico.

PCOS: Training

First day back on the track with tinyFIT

 It feels so good to be back in the swing of things. This year has had it's up and downs. From a bummed foot, to  my PCOS diagnosis, to simply not feeling like Showout Meg, I was ready for a change. I have not been this excited about training in a while. I'm back on the track again running sprints weekly and hitting the bleachers, attending CrossFit classes 2x or 3x per week with Coach Zach and/or Big Mike, and training with the underground strength guru--Travis Holley-- weekly, and planning to make it a 2x/week routine once I find a few more people to join a mid-morning crew.

The longer you are in the fitness arena, the more you learn about your body and how nutrition and the style of training you incorporate make a difference on your outward appearance and performance. I know one thing that is for certain--- explosive, high intensity training works very well for me, especially paired with a day or 2 of heavy lifting. When I tried a different route earlier this year with a different goal in mind, I learned very quickly that it did not work for me. I also believe it goes hand in hand with my battle against PCOS. CrossFit works wonders for women who battle PCOS.

I came across a ton of blog posts highlighting woman after woman and how CrossFit changed their life and healed them from the syndrome. My go-to blog at the moment is Paleo for Women. Stefani Ruper does an incredible job discussing nutrition, CrossFit, and evolutionary health for a female. She is also coming out with a book next month titled, Overcoming PCOS: The Complete Guide to your Personal PCOS Journey and How to Become Fertile, Healthy, and Sexy for Good. Whole 30 had a great success story from a woman who had PCOS and no longer has the diagnosis-- Read on. And, of course Robb Wolf highlights an incredible success story too. In a nutshell, their lives are forever changed!

There is power in knowledge. The more I educate myself on this syndrome, the more empowered and equipped I am to kick it to the curb and share with the masses that anything is possible. What are you battling? Whether it be an auto-immune disease, weight gain, drinking too much soda, a bummed foot, still trying to get that first pullup, nothing is impossible if you set your mind to it and chase after it with vigor.

I have a new found energy for my career, training regimen, and my love of CrossFit. What is stopping you today from being your best self? I challenge you to look it in the face and go after what you want with no regrets.

3, 2, 1 GO.

Relentless Trail Racers

Michelle & Davianne attend my Tu/Th 6:30am Athletic Training class at O.Henry. They took on Capt'n Karl's Night-Time Trail Running this summer that entailed a lot more than simply running.  Austin Fit Magazine shares the history behind the event, where the name originated, and how this four-race series was named one of the top 32 trail events in the United States in Runner’s World’s special publication on trail running.

Check out Davianne & Michelle's recap below.

Davianne and Michelle's summer adventures!  We survived! No cuts, bruises or broken bones. Just one slightly twisted ankle and a whole lot of laughs.  We decided to test our strength, agility and coordination with a little nighttime trail running.  We did 3 out of the 4 races, all 10k distance in various state parks around Austin.  The last one was adventure, because it truly was dark for a good part of the run.   The sense of camaraderie that goes hand in hand with the trail running community is refreshing and inspiring.  Next year WE WILL be doing at least one 30k!

Our mantra was...  Follow the light, Stay Upright, and then of course...  Team work makes Dream work!  

As always my athletes inspire me to do more, try new things, and continue to improve myself. I will take on a 10K on the trail with them next summer, no doubt! Looks like I was with them in spirit according to their mantra-- Teamwork makes the dream work.

Kettlebell WOD

Some days a workout done all alone is exactly what I need to clear my head. I went to my email archives and did a Relentless Trojan Challenge workout from 2011 this afternoon in my garage. I forgot how much of a doozie the chipper was until today. All you need is a kettlebell and about 25 minutes.

30 American swings
30 clean & press
30 snatch
30 Figure 8s
30 sumo deadlift high pull
30 windmills
30 lunge pass throughs
30 kettlebell crossover pushups
30 swing to high pull
30 burpees
200m walking lunge with KB held over head

3, 2, 1 GO. Post your times below. I used a 35lb kettlebell. After I was done working out, I remembered how much I love my life.

We The People

CrossFit gyms across Austin are joining together to raise funds for Team Red, White, & Blue (enriching the lives of wounded veterans and their families) and Youth In Motion (promoting programs throughout the community that help young people learn how to live healthy, active lives) in a 3 round, 17 minute workout!

The event titled, "We The People," mission is to reinforce the foundations in America that support programs for veterans and build our future through children. We The People will be held at CrossFit Toro Grande on September 22nd, from 8AM-12PM.

I am absolutely participating in this event. There are advanced, intermediate, beginner, and kids divisions. Everything it represents is what I believe in and where I want to give back. This event is not not just about signing up to compete. I challenge everyone to raise money via FirstGiving! We are looking for vendors and sponsors too. Email events@crossfitcentral.com if you want to help.

How to Participate:
1) Register to compete or spectate HERE
2) Raise donations HERE

The workout:
3x5 minute rounds, 1 minute at each station, 1 minute rest between rounds

Thrusters @95lb/65lb/45lb/PVC
Box jumps @24"/20"/12"/Step-ups
Kettlebell swings @25kg/16kg/8kg/5# or 10#
Burpees on to a plate
Row for calories

Who's in? 3, 2,1 GO.

PCOS: The Zone

I choose to see all setbacks as feedback to make a new choice.

There are instances that clearly have a defining moment that have changed the trajectory of my life. Another word for this experience-- a BREAKTHROUGH. I will forever remember Sunday, July 22nd. Upset, frustrated, annoyed, disappointed, stuck. I had come to grips with having PCOS; however, I refused to allow weight to be a battle for me. My livelihood is coaching, living the code, being fit and strong, and I was not going to go another day feeling as if my hormones and all the mess that comes with having PCOS to get the best of me.

That night I decided I would take matters into my own hands and go back to what worked so well for me when I first started CrossFit--> The Zone. Within 4 weeks (28 days), I was so impressed with my results.

10lbs lost, down 2 inches around my waist & belly button, & 1 inch lost in each leg

I am even more encouraged, because I still have a life, getting stronger, and feeling more energized than I have in a while. I stick to my Zone blocks (6 carbs, 15 protein, 20 fat) Monday through Friday and I am more laxed on the weekend all while still eating clean. I still go out. I still have drinks with my friends. I am still balanced. The beauty of the Zone is you can have whatever you want as long as you Zone it. Wine, chocolate, a margarita. However, what you learn very quickly is nutritious food choices are the way to go if you want to be satisfied based on your Zone blocks.

I look back at July 22nd as a breakdown that led to a huge breakthrough for me. The 1st 7 months of 2012 have been a setback for me, but the feedback I have received and learned through this whole journey is what makes me who I am today.

Stay tuned for my next 4 week update with pictures. SHOWOUT is back!

Greens

I found this carton of greens at Whole Foods, and it had exactly all the greens I love to eat on a daily basis all together. They call the the bucket of greens, Power Greens, and it's a perfectly fitting name. It includes organic spinach, organic red & green chard, and organic baby kale.

I'm always on the go so it's easy to dump a big bowl full of the Power Greens into my plastic container and pair it with some protein and a little fat. I can easily consume a carton of these greens in 2 days. If that sounds crazy to you, then let's talk nutrition and the importance of green leafy vegetables in your diet. Over the past 4 weeks I have been very cognizant about my Zone blocks and getting plenty of vegetables in my diet. Stay tuned for a later post on the journey and success.

GET YOUR GREENS.