Gallon Challenge

(chanting) HYDRATE...HYDRATE...HYDRATE...HYDRATE...HYDRATE.

If you attend my classes you've heard it once, you've heard it a million times-- drink at least 1 gallon of water daily. I like to call it the Gallon Challenge, and it's definitely more pleasant than chugging a gallon of milk and looking like this!

Now with the summer months it is even more critical to stay hydrated and add electolytes to all the water you are drinking. I know I do not want to be consuming tons of water and basically have it go straight through me so my go-to electrolyte source is elete. The original, pure, liquid electrolyte concentrate contains four essential electrolytes—sodium, magnesium, potassium, and chloride.

Why I chose elete?

• BALANCED- Unlike sports drinks, elete provides four essential electrolytes to replace all of the minerals lost in sweat–not just sodium and potassium.
• PROVEN-Clinically tested and shown to be significantly more efficient for hydration than water alone
• PURE- No sugars, calories or carbs to undermine health and fitness goals or cause GI distress. Safe for those individuals with health conditions for whom sugar-laden, high-sodium hydration beverages may be contraindicated.
• VERSATILE- Add elete add-in to water to make pure electrolyte water (with sports drink levels of electrolytes) or use it to transform any beverage into a sports drink. Original elete Electrolyte Add-In can be added to food as a substitute for table salt (that provides a full balance of electrolyte, not just sodium chloride)
• ON TH GO- Easy to purchase. Found at People's Pharmacy on Westbank Dr. in Westlake and comes in the large container.

I also use Advocare Rehydrate every once in a while or directly after a workout. However, I use elete all through out the day in every bit of water I drink since it basically has no taste, and it's calorie free with no artificial ingredients.

Who is game on for the Gallon Challenge filled with hydration?

PCOS: Herbal Tea

A bunch of the PCOS blogs and websites recommend a hand full of herbs to include in a daily regimen. I made a visit to The Herb Bar on Mary St. and bought an array of herbs that I used to make an herbal tea. The herbal tea was a great kick start to my journey, but I do not see myself buying the herbs all the time to make tea. It is a bit time consuming; however, I will be taking Black Cohosh via a liquid form from Sprouts. Below is what I put in my tea bulb and brewed. Not the best tasting but I know it was beneficial.

• Black Cohosh- Acts as a uterine and ovarian tonic and a pelvic anti-inflammatory
• Dandelion Root- A great liver tonic. This helps cleanse your liver and remove the build up and toxins that accumulate. A lot of menstrual problems/infertility issues are made worse because the excess hormones tend to “back up” in your liver. Dandelion Root will help keep your liver working properly which will help it rid your body of all the excess “crud” you don’t need
• Dong Quai- Helps restore a normal period along with strengthening your blood and vital energy associated with the female reproductive system.
• Saw Palmetto- This herbal remedy stops the production of, and helps breakdown DHT. It has also been shown to have anti-estrogenic effects. Helps regulate estrogen levels. This can further assist in the regulation/removal of the excess DHT, regulate hormones, increase libido, and help with weight loss.

Free workout at Luke's

Join me and Coach tinyFIT Lauren next Thursday for a free workout at Luke's Locker! I am drawing 3 names for a chance to attend a complimentary Relentless class with me. RSVP here. See you there!

Relentless improves golf games

Laurie attends my MWF 8:30am Athletic Training class at Lake Pointe. She started class 2 years ago and since then has rehabbed a torn up knee, a broken toe, and had a surgery that put her down and out for 4 weeks. Clearly nothing stops this woman from being the Relentless athlete she encompasses every single day.

Laurie is an avid golfer and goes golfing weekly with her friends and husband. She writes...

CrossFit has been such a wonderful addition to my life! Not only am I stronger and more toned at almost 49 years old, it has pumped up my golf game! I consistently drive the ball 220-240 yards (about 20-30 yards further than before), and I'm no longer sore after playing 18 holes. I used to feel every single muscle after playing, but now I'm not sore at all. Feeling physically strong gives you a confidence you cannot feel any other way. Thanks, Megan, you're the best!!

I love stories like these.  A client joins class to get into better shape but in return ends up significantly improving hobbies outside of working out. Joining a Relentless Athletic Training class will not only get you in shape, but it will improve your sport.

How has CrossFit improved your physical activities outside of class?

PCOS: Benefits of Apple Cider Vinegar

I started adding apple cider vinegar to my daily routine after reading all the benefits for women with PCOS. I drink 1TB in ice water in the morning and again before dinner. I recommend apple cider vinegar for anyone not just women battling PCOS.

Apple cider vinegar has many health benefits for women with PCOS. It can help with weight loss, proper digestion, and clear, healthy skin. One to two tablespoons should be consumed daily to promote optimal health along with meals full of vegetables and lean protein and exercise. Taking it on a daily basis helps your body function properly.

Apple cider vinegar is a result of a two step process-- the apples juiced, fermented into hard apple cider than into the final product. It is completely a 100% natural product. It maintains all the vital nutrients and benefits, in addition to acids and enzymes added during the process. However, not all products are considered equal, it's important to purchase vinegar made from organic apples, with no preservatives or chemicals. I use Bragg's Apple Cider Vinegar and it can be found at any local grocery store.

According to Paul C. Bragg here are some of the many benefits:

Internal Benefits-

• Rich in enzymes & potassium
• Support a healthy immune system
• Helps control weight
• Promotes digestion & pH balance
• Soothes dry throats
•  Helps remove body sludge toxins

External Benefits-

• Helps maintain healthy skin
• Helps promote youthful, healthy bodies
• Soothes irritated skin
• Relieves muscle pain from exercise

Drink up!

My personal battle with PCOS

Ignorance is bliss BUT knowledge is power.

One in ten women has polycystic ovary syndrome (PCOS), the most common reproductive abnormality in premenopausal women, putting them at higher risk for both cardiovascular disease and diabetes. PCOS is also the most common cause of infertility. 

I was diagnosed with polycystic ovaries when I was 20 but at that point did not have the full blown syndrome. I studied PCOS in graduate school and wrote a few published papers on the topic. With that being said, PCOS is no foreign ailment to me. 

Over the past 6 months I have noticed a change in my body; pretty much when I turned 31 in January. Nothing drastic but I know I'm not the same as I was a year ago. The business I'm in it's easy & vital to know when things are not right. I recently had blood tests run at my annual exam, and I was shocked with the results of my estrogen, progesterone, and testosterone levels. LOW is not even the correct verb to described the extent of how low my estrogen and progesterone are and the imbalance of my hormones at the moment. I decided to start doing some of my own research to get a handle on the situation before it gets out of hand.

One website, PCOSinfo, states--- there is no cure for PCOS…yet. There are many ways to treat and control the side affects. Read more. 

Thankfully I have an amazing career, coach phenomenal clients, have the best friends & family any girl could want, and get to workout consistently so I don't lose my mind trying to figure out how to fix this problem. Over the next few months I will be chronicling natural remedies I am trying; appointments and herbs prescribed by my acupuncturist; discussions and/or appointments I have with MDs and NDs; and any other research I come across. I will not take drugs that say they can fix the problem when in reality all the drug(s) does is mask the problem.

Like I stated above, I can either wallow in the fact that my hormones are out of whack and I have multiple symptoms of PCOS, or I can equip myself with knowledge and fix this problem once and for all and help others gals along the way.

Let's do this! 

Good Buys

I made a trip to the new Whole Foods out in Bee Caves after my 8:30am MWF Relentless Athletic Training class at Lake Pointe. If you are looking for a treat to combat a sweet tooth without taking 10 steps backward toward your fitness goals, then try out these Ginger Snaps by Go Raw. They are made with organic coconut, sprouted organic sesame seeds, organic dates, & organic ginger powder. Delish! Check out additional flavors HERE.

Another life saver for me has been the boiled-peeled-and-ready-to-go eggs from Costco. My wonderful client, Mary, bought me 4 dozen on Friday and they are just perfect. The price is only slightly higher than regular eggs but you avoid all the time of boiling and peeling. If you are big on fresh farm eggs then this would not be the most suitable, but if you are looking for convenience then make a trip to Costco.

1/2 marathon vs. 50 Burpees

Jamie, her sister, on the left & Jenny on the right

 Jenny attends my Tu/Th 8am Athletic Training class at Barton Hills Elementary. She came to class as an avid long-distance runner and has only improved her endurance since adding Relentless training to her repertoire. Less than 2 weeks ago she made a trip to see her family in Wisconsin and ran the Madison Half Marathon.

Jenny did amazing with only 2 weeks of increased running. I remembered the day she came to class the 1st week of May and said, "I'm running a half at the end of this month." She didn't even think twice about it.

In her division she finished 10th out of 265 and overall 129th out of 2398 with a time of 1:44:20. Jenny, of course, did not think her time was great, but I was super impressed with very little training and a time well below 2 hours. She writes--"I pictured doing about 50 burpees during the last couple of miles and knew I had this."

Now that's what I call a RELENTLESS Athlete. Congrats, Jenny!