Fresh start

(I'm in the top left)

Coach Travis Holley challenged everyone on his blog to The Wake Up Challenge this past Monday. After the Monday I had from being worn out and simply not in the mood to do anything, I took on this challenge full speed ahead.

I popped out of bed on Tuesday morning at 4:50 and the 1st thing I said in the mirror, as I am popping my Advocare, was the following:

Incantation 1: Awesome stuff finds me as I live an authentic life!

Incantation 2: I make a difference. I am beautiful. I am balanced!

These are 2 incantations I have been alternating back and forth each morning. Both resonate with me from different places. After only 4 days of this practice, crazy things have been happening.

• A new possible personal training client
• Brother moving to Austin in a week
• New revenue stream for Relentless Training Systems with GGBP
• Meeting people the most random ways and developing new friendships
• After a talk with Clarkie, I am way more open to the possibility of competing in a Figure competition
• Random people asking to order Advocare care from me

These are a few examples. The biggest shift has been in my attitude and being present all through out the day. This challenge will go well beyond 2 weeks for me. Once again I understand how extremely powerful is the mind! I dare you to jump on board. 

Passage I read this morning-- Giving the events of your life (even the crappy ones) an empowering meaning is something we condition. It's something we get stronger and stronger at over time. It's not a quick fix. But we can rewire our brain (aka our thoughts) to look out into the world from a different point of view. What you look for will determine what you find. How you look out into the world will determine your emotions and thoughts, which determine your actions, which creates your life.

Work hard; play hard

Megan and Mary are a mother-daughter duo. Megan joined her mom this summer at Relentless Boot Camp while she was home from college. ClearLLLLLLLLLLLLy they know the greatness of SPARK and paired it with beer at Oktoberfest in Germany. Now that is what I call good to GREAT! Megan, Mary, and I are on the same page-- BALANCE -- or what I also like to call it, Work hard; Play hard.

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.

Why I heart Arginine.

I am loving the newest product by Advocare--MASS IMPACT. Then after reading recent publications from Amino Acids and Journal Applied Physiology I am even more fired up to take this product. Below is a quick summary from one of the publications.

Amino Acids, 39: 349-357, 2010-- Arginine Supplements Promote Fat Loss
Arginine is an amino acid that promotes fat loss in animals and humans. It appears to work by decreasing food intake, increasing metabolic rate, and reducing the growth of white adipose tissue (storage fat).

Jason McKnight & colleagues from Texas A&M, in a review of literature, concluded that arginine supplements stimulate the growth of mitochondria (powerhouse of the cell) and promote the activity of brown fat--a highly thermogenic tissue that dissipates energy as heat rather than storing it as fat. Arginine supplements are a safe and effective way to reduce body fat, increase muscle mass, and improve metabolic health.

Journal Applied Physiology, 109: 1394-1403, 2010 -- Arginine Supplements Prevent Fatigue During Exercise
Summary from this article will be posted on Wednesday.

The magic number is 24

The 24 Day Challenge is a revolutionary program to help individuals lean out and tone up. If your goal is to preserve lean muscle and burn body fat, this simple program is for you.

1st option- (individual- can be in Austin or out-of-town)
What to expect:
1) Advocare 24-day Challenge nutritional supplements
2) Food list
3) Time line of when to take supplements
COST: supplements

2nd option- (individual- can be in Austin or out-of-town)
What to expect:
1) 3 days of at-home workouts emailed to you
2) Advocare 24-day Challenge nutritional supplements
3) Food list
4) Time line of when to take supplements
COST: $100 + supplements

Give me 24 days to change your life. Results are not just guaranteed...they are expected!

ShowTwitt

I entered the Twitter world today. I got a quick lesson on how to use the basics of TweetDeck tonight from Whit. I am calling myself a ShowTwitt. It is a multifaceted word that embraces Showout and Twitter all in one. Follow me @showoutmeg to keep up with CrossFit Central, Relentless Boot Camp, complementary classes, Advocare giveaways, nutrition tips, workouts, and my showout life.

Please send any advice on how to utilize Twitter efficiently, as well as the best application for a Blackberry. Post comments below.

Friends, friends, and more friends...

I coach a boot camp at 6PM every Tu/Th at Dick Nichols Park; however, this boot camp time has had multiple locations since it's opening in March 2009 . We have finally found the perfect spot in south Austin to truly utilize all aspects of a Relentless Boot Camp. I am so excited for what this year has in store for this location and these athletes.

Tonight we had one of our biggest classes. Previous boot campers who had been out of class for a few months returned; current boot campers continue to stay the course; and all boot campers are Sparkin It Up this month to win their box of Spark.

Quote for the day: I think this sums it up when people ask why you do the things you do when it's easier to just quit, be complacent, and follow...

The tougher you are with yourself, the easier life will be on you. The stricter you are with yourself, the gentler life will be on you.

Spark it Up!!!

I start every morning with a Spark, and it has powered me through my early mornings every single time without fail. I am challenging all my boot campers to Spark it Up in February. For every new person a current client brings to boot camp that joins, I will give away a FREE box of Spark. A $22 value of energy!

Who is going to win the most Spark in February?????

Kendra is an Athlete

"Don't limit yourself. You can go as far as your mind lets you. What you believe, you can achieve. - Mary Kay

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.

and the 3M athletes continue...

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!!!

Team Showout

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!"

Great job!!!!!!!!!!!!!!!!!

I get to...

Dick Nichols Tu/Th 6:00PM boot campers

"The more I thought about what I get to do, the less I realized I had to do. It was just a shift, just a new perspective, just a new and more grateful method for labeling the things in my life. Think about it—if you stopped yourself every single time you were about to say, "I have to" and changed it to "I get to," it might change your entire experience." -- Kristin Armstrong

Michelle is one of my Tu/Th 6:30AM Deep Eddy Relentless boot campers. Bottom line...she is a baller and a complete source of inspiration. She forwarded the above quote to me yesterday after class. For all of you who are not up that early in the morning--IT WAS COLD. 40-degree weather cold and very easy to hit the alarm, stay in bed, and make excuses. However, that did not stop this class nor Michelle from showing up and getting in a workout and leaving all sweaty and in good spirits. Which is the case in point...

I am the lucky one. I get to get up at 4:55AM and coach some of the most amazing clients. I get to be outside and not at a desk and freeze my ass off or sweat my butt off depending on the season. The weather simply reminds me I am blessed =). I get to be on my feet for hours and coach CrossFit. I get to empower others to believe more in themselves. I get to educate individuals on nutrition, CrossFit, and Advocare. I get to wear workout clothes everyday. I get to read and respond to tons of emails from clients telling me about their success with weight loss and change in attitude about working out. I get to look over nutrition logs. I get to hear stories of how boot camp has made individuals faster runners, opened doors to new friendships, and made them stronger physically and mentally. I get to feel like I can't breathe or walk after a CrossFit WOD.

It is easy to take scenarios in life and find a reason to complain and look at it negatively. Decide to look at life differently today. Throw the "I have to's" out the door and respond with "I GET TO!!!"

What do you get to do each day????

Goal Reassessment continued...

I decided it was time to review my goals I set in August. Once I make myself set down and really evaluate where I am and where I want to go, I am fired up and motivated to do it. It is simply allowing myself to take time out of my day and take a good look in the mirror. I like a lot of what I see, but I also see defeat, and plenty of room for improvement. Wendell Phillips quotes it perfectly, "What is defeat? Nothing but education; nothing but the first step to something better."

Below is an update. Tomorrow I will have my new goals posted and current ones adjusted. Ardith, this post is especially for you, because you call me out and hold me accountable. Thank you!!

Career-
1) I am a silver pin in Advocare- Oct 30th--Did not happen but introducing Advocare to more people daily. Who needs some Spark =)
2) Relentless boot camps have added value for each athlete--shirts, KB/DB workout book, and KB for class- Aug 31st-- Taking place now...no shirts and book but added value via Relentless website and other boot camp Events & Challenges in the making
3) I completed the Olympic weight lifting cert-- Oct 18th-- Did not happen but attending Kettlebell certification on Dec. 5th

Personal-
1) I am financially free of 2 credit cards-- Oct 2nd -- Paid off one credit card
2) I am spending a minimum of 20 mins 5x a week on personal development- Only about 3x a week
3) I am 10% body fat and 2 inches smaller in my waist line-- Oct 2nd -- I am still around 12-13% but have lost an inch in my waist line. Sept. 30th I started to really Zone and not just eat gluten/dairy free, and now I am edging closer to this goal.

Health-
1) I am doing 5 consecutive hand-stand pushups-- Oct 2nd --I can do handstand pushups on the ab mat now, which is a huge improvement. Still not where I want to be yet but getting closer...
2) I am doing a muscle-up-- Oct 16th -- Nope. Not quite there. I can only push myself out of the dip of the muscle-up
3) I am doing 10 consecutive chest-to-bar kipping pull-ups-- Sept 4th -- yep, yep. Pull-ups are wayyyyyyyyyyy better. Still improving. Not all chest to bar but way more consistent. Yayyy!!
4) I have increased CF Total-- squat: 215; shoulder press: 95; deadlift: 265-- Dec 31st -- Max deadlift is at 245 and shoulder press is still at 85. Not sure about back squat.

Wellness & Benefits Fair

On Wednesday I had the opportunity to attend Tokyo Electron's Wellness & Benefits Fair. Around 150 employees stopped by CrossFit Central's booth and learned about CrossFit Indoor and Relentless boot camps. I was encouraged to hear the enthusiasm and interest surrounding CrossFit at the Fair; I also realized how many people do not know about this amazing fitness program. One of my new goals by this time next year is to have Relentless boot camps be a house hold name in Austin, TX. Each day I hear stories from our current clients of how Relentless boot camp is improving their running times, helping them lose weight, inches, and body fat, and making them a happier person. Every one in Austin, TX should be a part of The Movement.

What is Relentless boot camp? Read more HERE.

October programs begin on Monday, September 28th. Bring a friend to boot camp on the 1st day and receive a free packet of Spark from me.

Sprint to FGB status: ran 8x100m with 30 sec rest; 2x400m with 90 sec rest. 3.75 down and 3.25 to go... Looks like I won't make the 10 mile sprint goal by tomorrow but it was great to start sprinting again. Who took on the challenge?

Let's get LEAN!!!

I have been taking Advocare products for 7 years. The products were introduced to me when I was a junior at Baylor University, and I have not stopped using them since my first sip of Spark. I currently take Thermoplus, Muscle Strength, Nighttime Recovery, Spark, and Omegaplex.

Tomorrow night, August 18th, I am hosting an Advocare mixer at my house from 7:30-8:15PM. I am looking for people who need more energy; want to trim up; and feel better. If you are ready to make a change than email me at meganparsons@crossfitcentral.com and I will send you directions to my house.

See ya there!

Rehydrate

We are all well aware of the blistering 100+ temperatures outside, which means each of us should be diligent with our water intake. Hydration is key all day, every day and not right after you finish a workout.

WATER 101--
Water is the basis for all body fluids and is involved in numerous vital metabolic processes. When we lose fluid, we also lose minerals such as calcium, potassium, and sodium, which are electrolytes that help regulate the body's fluid balance and metabolic processes. Prolonged exercise, outdoor activities at elevated temperature or humidity, and occasional gastric imbalances are associated with loss of body fluid and dehydration. Decrease carbohydrate availability may also occur, resulting in low muscle glycogen levels. Read more HERE.

This is why I also recommend Rehydrate by Advocare. This product can be taken, before, during, and/or after a workout.

BENEFITS:

• Helps prevent cramping during and after exercise
• Keeps the body hydrated during physical activity
• Replaces key electrolytes and minerals lost through sweat
• Includes antioxidants, carbohydrates and other nutrients that promote optimal hydration and recovery

KEEP ON SWEATIN' & STAY HYDRATED!!!

Alexis is CrossFit

October 2008

March 2009

March 2009

May 2009

June 2009

June 2009

Alexis is one of my personal training clients. She is an absolute joy to coach. In less than 3 months Alexis lost 9 inches, 10 lbs, and 4% body fat. She is committed to eating nutritiously, taking Advocare, and working hard each time she shows up at CrossFit Central. Not only has she seen results physically but her goals for working out have shifted from physical appearance goals to quality of life and fitness goals. Alexis has now set out to complete a 5K in the next 3 months, perform 10 pushups on her toes by August 17th, and complete 10 kipping pullups unassisted by the end of December. Her consistency, hard work, and excitement are contagious. All I have to say is "hoLLLLLLLLLLLLLLLer showout Alexis!!! You are amazing!!!"

Alexis' story:
CrossFit has changed my life in so many positive ways; I don’t even know where to begin. I joined CrossFit in the beginning of March starting with boot camps and soon after began training with Megan three times a week. I had previously been working out for around three months but hit a plateau and needed to go to that next level. CrossFit did that for me. Right away after starting my boot camps and training I noticed a huge change is so many ways, not only physically but mentally I felt better. I walk with more confidence, have more energy, I am more positive about everything, and I even find myself challenging other people physically which I have never done in my life. This has been a huge lifestyle change for me that I plan on doing forever. I now set fitness goals and look forward to completing them everyday! I can’t wait to see where I am physically and mentally in three more months let alone 6! I AM CROSSFIT!

BCAA

I am often asked what are branched chain amino acids (BCAA) since we hear about it so often in the media. Below is a great article from the scientists at Advocare explaining the importance of BCAA supplementation and exactly what is a BCAA. I bolded and changed the font to red to highlight the very important points.

_______________________
Of the 20 natural amino acids occurring in proteins, L-leucine, L-isoleucine and L-valine are known as branched chain amino acids (BCAAs) since they possess branched side chains in their molecular structures. These important aminos play vital roles in protein synthesis, structure & function, cell/tissue growth & maintenance, body cell functions, insulin secretion and brain amino acid uptake.

BCAAs are essential amino acids and, thus cannot be synthesized by humans and must be derived from the diet. BCAAs are found in the interior core of proteins where their interaction with other similar amino acids plays a pivotal role in determining the three dimensional structure, stability and folding of proteins as well as their functions.

BCAAs are “energy-rich”. Their metabolism produces significant quantities of bioenergy (ATP). The conversion of one molecule of L-leucine yields about the same quantity of bioenergy as does the metabolism of one molecule of glucose. The proportion of BCAAs and certain other amino acids such as L-tryptophan, L-phenylalanine and L-tyrosine (aromatic amino acids) may be the main factor influencing the gross energy yield of a given protein.

BCAAs are particularly present in muscle tissue. They play critical roles relevant to exercise performance and the maintenance and growth of skeletal muscle tissues. BCAAs furnish major sources of constituents for the biosynthesis of other amino acids, such as L-glutamine and L-alanine, which are important carbohydrate precursors and fuel for the gut.

Evidence links BCAAs with the regulation of tissue building (anabolic) processes. BCAAs are reported to limit protein degradation and loss of muscle mass, spare lean body mass during weight loss, promote tissue health and muscle protein synthesis, and growth processes (anabolism). BCAAs alone may confer a distinct advantage because they contribute minimal calories and neither stimulate sugar (glucose) biosynthesis in body cells nor contribute excess nitrogen for clearance by the kidneys, which can be expected with other amino acids or following a high protein diet.

Common dietary sources of BCAAs include egg, cow’s milk, whey proteins, red meat and soy. BCAAs make up 40% of the free amino acids in blood plasma. They constitute roughly 35% of the essential amino acids in food. Dietary requirements for the three BCAAs amount to about 35% of the total requirements of essential amino acids. An adult consuming a typical North American diet ingests about 15-25 g of BCAAs per day.

Advocare Catalyst capsules are specifically designed to contain high levels of BCAAs as well as lesser amounts of several supporting amino acids. Other AdvoCare products that contain BCAAs as a component of the proteins in the products include Meal Replacement Shakes, Post-Workout Recovery Sports Drinks and Muscle Gain Protein Shakes.

Advocare Slim

I love Advocare! I have been taking the products for 6 years and will continue to take the products the rest of my life. Advocare has tremendously improved my recovery time with workouts, assisted with weight loss, and gives me showout energy.

This past weekend was Advocare's biannual Success School . At each Success School Advocare comes out with a new product or improves current products. The newest product is Slim.

What is Slim????

• Portable weight management aid
• Supports appetite management
• Provides support for long-lasting energy
• Helps fight occasional drowsiness
• Formulated with Svetol and Super CitriMax-- ingredients that support weight loss and fat reduction

Regardless if your goal is weight loss, improvement in performance, or overall wellness, Advocare has a product for you. I bought Slim yesterday. Stay tuned for results.

Informative Websites

I answer dozens of questions through out the week about nutrition. Below are some useful websites to visit that highlight nutritious recipes and provide informative information about fueling your body.

• Robb Wolf-- http://robbwolf.com/
  
• Paleo Diet-- http://www.thepaleodiet.com/
  
• Drs. Michael and Mary Dan Eades-- http://www.proteinpower.com/index.php
• Eating Well-- http://www.eatingwell.com/recipes/
• Tropical Traditions-- http://www.tropicaltraditions.com/
• Zone Block Calculator-- http://www.dbhonline.com/zoneful/p_calculator.htm
• Zoneful Thinking-- http://www.dbhonline.com/zoneful/index.htm
• CrossFit Balboa-- http://crossfitbalboa.com/
• Supplemental Science-- http://supplementalscience.wordpress.com/

You are what you eat...WHO ARE YOU?????