Zinc

Thus far I have discussed the importance of supplementing with magnesium and hydrochloric acid (HCL). The next supplement I recommend for a baseline protocol is zinc.

Zinc is involved in over 300 enzymatic reactions, similar to magnesium. It is important for the growth and repair of tissues. Tissues cannot repair properly without adequate amounts of zinc, which means zinc is a must for strength gains! Females with low zinc count cannot metabolize estrogen properly, which makes it easier to gain body fat.

98% of the population is zinc deficient and athletes are 100% deficient. The best way to measure zinc levels is to have a Red Blood Cell Zinc test run and not a serum test. 1400-1500 microgram/dL is ideal. We see high zinc deficiency rates due to the lack of zinc found in our food supply. It takes 3-6 months to repair zinc deficiency. If you take a good multi-vitamin, then 30mg/day will do the trick.

When I conduct BioSignature's on clients, zinc deficiencies manifest in the triceps, pecs, hamstrings, quads, umbilical, and suprailliac. I also measure zinc by having each client do a zinc tally test. They put a small amount of zinc in their mouth and then swallow it. Once swallowed, they let me know what they taste.

To read more about zinc read the following article-- The Most Important Supplement you are not Taking

Celtic Seafare

My weekly trips to the Barton Creek Farmers Market get better and better each week. I'm learning more about the local farmers, and I find myself trying new foods each week.

A few weeks ago I stopped by Celtic Seafare, a locally owned and operated company. They attend the Barton Creek Farmers Market every other weekend. I sampled the cold smoked salmon and bought a salmon dip they had at the Farmers Market that day. It was absolutely delish!

Why does Celtic Seafare salmon tastes so good?

• Cold smoked in a traditional wood burning kiln. Learn more about the smoking process HERE.
• Hand cured with pure sea salt and organic cane sugar
• Finely hand sliced for a delicate texture
• Fresh farmed Atlantic and wild salmon
• Responsibly farmed no hormones or antibiotics
• Open water nets

This salmon is great for grab and go. I would not recommend eating it as your daily fish intake since it is cured with organic cane sugar, but it's my go-to when buying smoked salmon. Next time you're at the Barton Creek Farmers Market I recommend stopping by their booth and giving the salmon a try.

HCL

Last week I discussed the importance of supplementing with magnesium. The next supplement I recommend for a baseline protocol is hydrocholric acid (HCL). This is actually the 1st supplement I would recommend for multiple reasons.

• Improved sleep
• Improved digestion
• More stamina
• Better body composition
• Improved absorption of vitamins and minerals-- specifically, calcium, magnesium, iron, zinc, B9, B12, beta carotene, Vitamin C

The solution is to achieve adequate stomach acid for digestion in order to break down and absorb essential protein and nutrients. Before you take another supplement or eat a nutritious, organic meal packed with protein and antioxidants, please, please, please test your stomach acid! If you don’t have enough stomach acid to break down food, all your careful (and expensive) supplementation and meal preparation will be ineffective.

Some common symptoms of HCL deficiency include the following:

• consume a meal and gastric upset-- belching, gas, bloat
• see partially digested food in toilet
• skin rashes
• ridges in nails
• leg and foot cramps
• constipation

Stress and radiation reduce acidity in the stomach which is why HCL deficiencies are so common. 98% of people are HCL deficient.

When I took the HCL test, I found out I was extremely deficient and am now supplementing with 1400mg per meal. My digestion has drastically improved and my stomach does not cramp after every meal. If you are interested in testing your HCL levels, give me a shout and I can coach you through the process.

Texas Longhorn Beef

I have been making weekly trips to the Barton Creek Farmers Market for about a month. One of my favorite places to get my beef for the week is Wright Longhorn Beef. Grass-fed Longhorn Beef is high in omega-3’s, has less fat than chicken or turkey, and is packed with flavor. Longhorn cattle are also much easier on the fragile and dry ecosystem of Central TX, because they browse (eat shrubs) as well as graze (eat grass). The cattle have no added hormones or unnecessary antibiotics, and are never exposed to the stresses of the feed lots that mass market beef cattle endure.

I specifically asked Mr. Wright about his longhorns and was pleased to hear they are 100% grass-fed from start to finish, and he even invited me to visit his farm. Some farmers feed cattle grass for only part of the duration and then stuff the cow full of grains but still claim it is "grass-fed." The key here is to be an informed consumer and ask questions.  Plus, by buying Longhorn, you’re helping to keep the symbol of Texas a viable breed.

I buy the ground beef and sausage each week and it's delish! If you aren't shopping at a Farmers Market, then start now. By doing a quick google search, you will be amazed at what you can find in your area.

Fashlete of the Month

I am honored to be Fashletics Fashlete of the Month. When Sarah reached out to me and asked if I would be interested in an interview, I was thrilled. Fashletics is a collection of handmade jewelry inspired by a passion for fitness.  Each piece of jewelry serves a badge of honor and an expression of strength. The brand’s mantra, LIVE LOVE LIFT™, has inspired a collection of apparel.  LIVE LOVE LIFT is more than a tagline, it is a way of life and a state of mind.  In addition to creating unique jewelry and clothing items, their goal is to empower and inspire people to live a fit and healthy lifestyle.

Excerpt from the interview--
As our Fashlete of the Month, Megan is receiving this customized sterling silver necklace from Fashletics engraved with the word of her choice. She chose the word BALANCE because it encompasses every bit of who she is-- work hard, play hard.  Megan values balance in her life, making sure that she never becomes too extreme with one thing in particular.  This balance ensures that she will not miss out on any of life's incredible opportunities.

This attitude is exactly what makes Megan a perfect Fashlete - she understands the connection between physical fitness and real life.  She has become a leader in a community that is committed to encouraging positive change inside and outside the gym walls. 

Read the entire interview HERE.

PCOS: Iodine

I haven't given an update on my PCOS journey since January. One thing I've learned through all this is patience is a virtue. I wouldn't say I am Miss Instant Gratification, but waiting for a year to see a shift is enough to test anyone's patience.

My supplement regime has changed a little since I first started addressing PCOS from a holistic approach. I have added products from the Poliquin line, and still consistently work with Crystal Bold for my nutritional therapy sessions. One key product we found that was missing was Iodine. I was taking Iodine from the get-go; however, the amount was so far off from what I needed it wasn't doing me any good. I was taking around 5000 mcg (micrograms) a day when in reality I needed at least 50mg (milligrams) and have now increased my dose to 75mg a day. Do the math. I am taking Iodizyme-HP now to get the higher dose.

IODINE 101

Most Americans are deficient in a number of vitamins and minerals due to the processed food consumed, and women are naturally prone to iodine deficiencies. When women are under stress, the need for iodine can double or triple. Most women who have PCOS  are iodine deficient and have adrenal fatigue. Its been proven that low iodine levels cause ovarian cysts (PCOS), insulin resistance, and hypothyroidism (often misdiagnosed as insulin resistance) AND multiple miscarriages! Dr. Flechas has seen improvement with iodine and writes-- iodine deficiency may cause the ovaries to develop cysts, nodules and scar tissue. At its worse this ovarian pathology is very similar to that of polycystic ovarian syndrome (PCOS)...the patients have successfully been brought under control with the use of 50mg of iodine per day.

The more I read the more I am learning that PCOS cannot be cured, but the possibility of controlling it long term, simply by supplementing a mineral (iodine) that most have never considered supplementing is very exciting. Low levels of iodine mean your thyroid isn’t functioning properly. The thyroid helps balance hormones, regulate heartbeats, stabilize cholesterol, maintain weight control, encourage muscle growth, keep menstrual cycles regular, provide energy, and even helps you keep a positive mental attitude. I have noticed 1st hand a change in my mood since increasing my iodine.

It's been about a year since I really dove into learning and accepting I have PCOS. I can honestly say I am at a place today where I feel encouraged and see a shift in my body, mind, and spirit. I know managing weight and having kids someday may not be the easiest thing, but in the whole scheme of life, I am blessed beyond measure.

Whatever you are dealing with, I encourage you to stay the course, educate yourself, and keep on keeping on. Share what is happening in your life in the comments section below.

Relentless Traveler

Michel attends my Tu/Th 5:30am Level 2 boot camp at O.Henry. She's been out the past 2 weeks on her honeymoon in New Zealand!

She writes-- I represented Relentless at Cathedral Cove. It was a 45 minute hike to get there and it was worth every step.

There is nothing more rewarding then seeing my athletes staying active while traveling. How do you plan to represent Relentless during the upcoming travel months?

70.3

still waiting on his picture. View pics from 70.3 here.

Sean attends my Tu/Th 6:30am boot camp at O.Henry. He's been training with me for a year consistently and the hard work is paying off. He recently competed in the Memorial Hermann Half Ironman. Prior to the race, his training consisted of long bike runs on Saturday and Sunday along with boot camp.

Sean writes--
My nutrition was spot on! I shaved 50 minutes off of my time from my first one and was 14 minutes below my 'acceptable time'. I'm stoked. Thanks for all of your help. I didn't even train for the swim. I literally haven't swam since Oct. The crossfit sprint work we do takes the place of much of the training needed in my opinion. I also shaved 1 minute off the run keeping it under 2 hours! Thanks again for everything. I'll see ya in the morning!

I am so proud of Sean! He is another example of how CrossFit can get you in shape for your endurance events.

Hot Goddess

Until you value yourself, you will not value your time. Until you value your time, you will not do anything with it.- M. Scott Peck

Susan has been a client of mine for 4 years. Her continuous hard work clearly shows. Check out how great she looks in the picture above (she is on the left). HOT GODDESS. I challenge you to not use the excuse that you have too much going on to workout. Susan owns her own company yet still makes time 5 days per week to be up and working out at 5:30am.

I truly believe where your priorities are is where you will spend your time. Look at your life and ask yourself if you are spending time in areas that are the most benefit for you and your future.

Save NOW

30% SAVINGS through May 12th!

A little over a month ago I wrote about how I will be attending a BioSignature course in Rhode Island. Over the next 35 days I am accepting pre-scheduled BioSignature appointments at a 30% savings. After May 12th, the price for a BioSignature assessment jumps up to $100. If you are interested in taking advantage of the introductory price, then email me showoutmeg@gmail.com.

BioSignature goes beyond standard body fat testing and reveals your personalized blueprint for faster fat loss. It’s scientific SPOT REDUCTION!

• Melt down fat on your thighs and hips
• Tighten up belly flab and back fat
• Learn the secrets to long-term weight loss success
• Improve performance and strength rapidly

Find all details about your BioSignature assessment HERE.

Tropical Traditions

It is day 8 of my 12 day REFUEL cleanse. I'm feeling great and learning a lot about myself along the way. One thing that is for certain, I LOVE being out and about on the weekends and on patios. I had to find other things to occupy my time this weekend and it was a change of pace, but I made it through with flying colors. I finished an entire book Friday night and went for an hour long walk on Sunday. All in all-- a nice restful weekend.

I am learning more about environmental toxins through REFUEL. It was ironic Crystal talked to us about the topic on our 2nd meet up, because a little over a week ago I bought new soap and lotion that contains no chemicals. What I am learning is marketing does a hell of a job convincing us that a product is "good" for us when all in all it's doing the exact opposite.

Tropical Traditions is my go-to place for coconut oil. I decided to browse the site a bit more and came across some awesome soaps and lotions. I bought the following:

• Organic Virgin Coconut Oil bar soaps- LOVE!
• Baby Silk moisturizing lotion- LOVE! My skin already feels softer, and a scar I had on my knee has significantly faded.
• Aluminum-Free Virgin Coconut Oil deodorant- I've been using Arm & Hammer aluminum free but decided I would give this brand a try too. So far I like but will alternate back and forth with the Arm & Hammer brand too.

Next on my list is ordering the skin exfoliators. They were on back order when I placed my original order. 

I am really diving into learning more about environmental toxins. From our water, to our household cleaning materials, to our toothpaste, to body wash. There are many alternatives to choose from versus what is in the supermarket. As I try new products I will fill you in on my thoughts.

What steps can you take today to cleanse your body of toxins?

Leeks

I am on day 3 of my 12 day REFUEL cleanse with Coach Crystal Bold. It's going great and nothing has been too extreme or crazy for me. I have no doubt it helped that I weened myself off caffeine the past 3 weeks so now going completely caffeine free is not bad at all. The biggest challenge I have run into is learning to cook a few new vegetables-- beets and artichokes to be exact. Overall, the meals are right in line with how I eat through out the week. I am loading up on green leafy vegetables; adding beets, leeks, and artichokes to my diet; making sure all vegetables are organic, and all meat/fish is grass-fed or wild. Fats are limited to avocado, coconut oil, and olive oil. Lastly, all meals are to be cooked at home and no alcohol. Besides learning to cook a few new vegetables, not being able to go out to eat this weekend or grab a drink will be my biggest challenge, but let's be serious, for 12 days anyone can do anything.

My next few posts will provide information on some of my food choices and why they are healthy for you. Today is all about Leeks!

I found amazing tasting leeks at the Farmer's Market this past Saturday. I simply cut them up and add them to the skillet with whatever meat I am cooking. I literally have cooked the entire stalk. I actually prefer them to onions because they're not as strong and pungent and have a slight sweet taste to them. Delish!

5 Benefits of Leeks:

1. Protects the linings of blood vessels
2. Helps cleanse the liver
3. Provides folate
4. Functions as an antioxidant
5. Decreases risk of anti-inflammatory diseases

Relentless

Same purpose, same name, new look. I love our new logo!!!

Relentless: showing or promising no abatement. Intensity, strength, or pace. Unyielding or determined. See also: indomitable will. To be a Relentless Athlete means that you are willing to put in the work to get the results you desire. Relentless is a lifestyle. Relentless is a daily choice in your training, your work, your relationships, your life. It doesn't matter what your level of fitness or experience level is - this program will give you the opportunity to become RELENTLESS.

Take part in our upcoming Garage Gym Throwdown series to find out what it means to be Relentless. Urban Run kicks off on April 2oth. Details HERE. Secure your spot before it sells out.

Sisters Without Blisters

Jenny, Tina, and Celia attend my Tu/Th 8am Level 2 boot camp at Barton Hills Elementary. Last weekend they ran the Texas Independence Relay along with a crew of other ladies. The relay was a 200 mile run with 40 relay legs. Not only did they break the Women's Masters record for the relay -- they were the overall top women's team this year!Way to go Sisters Without Blisters.

Tina writes-
Leading up to the 200 mile relay, I was super nervous. I was worried about letting my team down. I hadn't been running. Work and life were crazy; typical for so many of us. The only thing I was consistently doing was CrossFit once a week. Looking back now at my pace and how well I did, I am convinced that what got me through the race was the endurance I had built up doing CrossFit for nearly 2 years. Also having Megan's voice in my head saying "you can do it!"  and of course, a little bit of stubbornness helped. Thank you, Megan! 

Jenny writes-
When I was training for a marathon and not doing boot camp, my upper body would get really fatigued during my long runs. At a certain point, my arms would even start aching! That was totally not an issue during the relay, even after four legs. 

I am so proud of these gals! Who's next for testing their endurance training without running your body into the ground? April classes begin on Monday.

 

Setbacks are gifts

Me and my roomie being SHOWOUTS!

"Often people attempt to live their lives backwards: they try to have more things, or more money, in order to do more of what they want so they will be happier. The way it actually works is the reverse. You must first be who you really are, then, do what you need to do, in order to have what you want."

Being present is one of the most important things yet one of the most challenging things to do. By nature, I am go-go, fast-paced, non-stop, check stuff off my list day in and day out. However, this becomes a liability when I do not take moments to be present and accept my circumstances. Today I am inviting myself to see my battle with PCOS as a blessing. I have been saying for a year that I will write in a national publication. I plan to use my story of conquering PCOS as a platform to write on a larger scale. 

I have no doubt I will be able to relate with more women through this journey. As of now, I have learned more about the female endocrine system, supplementation, and diet than I have in years. I feel like I am back in graduate school again, and I love it. For me, the mundane is my biggest enemy. I need to constantly learn and expand my knowledge and perfect my craft. Each day I am more comfortable in my own skin and thankful for the body God has blessed me with. Instead of constantly thinking nothing is good enough, I am reshaping my thoughts and living in the moment.

What setback can you view as a gift? Share below in the comments section.

Avocado Pudding

This snack is one of the best things to have recently graced my table. It's so light, yet indulgent -- full of great, healthy fats and decadence, yet exotic and refined as well.

It even freezes well if you want to double the batch and eat some the next day swirled into a smoothie.  I topped my own version with a little crushed almonds.

Avocado Pudding (a.k.a. Vitamina de Abacate)

Serves 1 or 2

1 ripe avocado
1/2 cup of unsweetened coconut milk
1 TBS honey
2-3 TBS of crushed almonds

Here is how you mix it.

1. Scoop avocado into a blender.

2. Add 1/2 cup of coconut milk.

3. Add the honey and blend until smooth.

4. Garnish with almonds.

*You can also chill for about an hour for a refreshing coolness. I cannot recommend this easy, dreamy recipe enough. It's absolutely marvelous any time of day and will wow guests as an easy dinner party dessert as well.

Garage Gym Throwdown Series

Check out my latest article on The Triune below. Mark your calendars for the Garage Gym Throwdown Series kicking off on April 20th. Registration opens TODAY!

___________________

The Relentless Event Series comes around every Spring. The idea manifested from Jeremy Thiel and I discussing how to bring the excitement of competition to our outdoor Relentless Boot Camp community.  Just like the atmosphere in our boot camp classes, we wanted to create a fun and challenging atmosphere that would strengthen the Austin fitness community. The very first event we hosted was Garage Gym Throwdown held at LCRA parking garage which quickly became an athlete favorite over the last three years.

 

Garage Gym Throwdown is a party!  We fill the parking garage with music, vendors, and spectators galore. Teams of 2 race from the top, to the bottom of the parking garage, and back up all while completing mini WODs at each level. The first team to make it back to the top with the fastest time wins. Vendors from all over Austin show up to this competition offering free food and a chance to buy the newest products on the scene. It is kid and crowd friendly as there are areas at each level to cheer for your favorite team competing. The costumes are awesome and some teams get extremely creative and have their kids dress up too. Last year one team of Relentless Boot Camp athletes, Carrie and Sarah, were surprised by friend and boyfriend, Eric, with a tent set up that had a big banner spelling their names out. It was the perfect warm up spot before their heat. The event comes to a close with a big after party at Abel’s on the Lake around lunch time. It is my favorite event we host!

 

2013 will be our second year to host the Urban Run, formerly know as the Relentless 5K. This is not your typical 5K; it’s an outdoor CrossFit meets running event. Teams of two tackle the 5K in a relay fashion. While 1 partner is completing a WOD, the other partner is running a 1 mile loop and vice versa. The 5K ends with a final loop as a team. This event last year surprised a lot of the athletes and came out to be one of the most challenging yet the most fun. It was truly a team effort coming across the finish line with your teammate after already completing a 1 mile loop and a WOD. Pure sense of accomplishment!

 

CrossFit boxes and athletes all over Austin have competed in the series in an effort to show case the caliber of athletes at their box, provide an opportunity for new people who simply want to compete in an event, and allow individuals to try out an outdoor CrossFit event.

I have personally competed in both events and enjoyed each of them tremendously. Both offered a chance for me to test different physical skills, and I was able to team up with athletes I coach on a daily basis. If you are looking for a different challenge that encompasses kettlebells, dumbbells, parallettes, tires, boxes, sandbags, and more—then I highly recommend giving the Garage Gym Throwdown Series a go this year.

Registration opens today HERE. 

Fight for Air Climb

Firefighters of Austin that train Strictly Strength

 It's that time of year again for Fight for Air climb. I have done this event the past 3 years, and last year I competed with a fire suit on during the climb. This event holds a dear place in my heart, because I lost my Mima last year to lung cancer and my Poppie to prostate cancer. I climb in honor of them!

I challenge you to be a part of the solution by climbing on our team this year or donating. I hope to see you at Frost Bank Tower on April 27th.

JOIN OUR TEAM

1. Go HERE.
2. Where it says "Team Company" choose CrossFit Central/ Relentless Boot Camp
3. From there you will fill out the remaining information to join the team.

OR

DONATE to the team HERE

Morning & Post workout shake

I am changing things up a bit for my morning pick-me-up and post-workout shake. Based on recent literature and advice from experts in the field, I have rid my morning ritual of caffeine (Spark) and my post workout shake (whey protein). For the next few months I am trying the following:

Morning: 1 scoop of Athletic Greens, 1.5 tsp Vitamin C, 1 scoop of AminoCore
Post workout: 1 scoop of Athletic Greens, 1.5 tsp Vitamin C, 1 scoop of AminoCore

I am on day 3 and feeling great! The goal is to blunt the cortisol response and alkalize the body first thing in the morning and post workout, as well as load up on muscle building branch chain amino acids (BCAAs). The combination of the products taste good together. I found the Vitamin C product at People's; it's all natural and taste like cherries. The AminoCore is simply the bomb and found at Total Nutrition.

DISCLAIMER: There is nothing wrong with Spark or Whey protein. I recommend it to all my clients. It was simply time for my body to make a change as I have been on the products for years without taking some time off. And as we all know, too much of something is not a good thing.

BioSignature

I pulled the trigger last night and registered for Charles Poliquin's BioSignature course. I have been wanting to learn more about BioSignature Modulation for the past 6 months and now in May I will get the chance. I really dove into the research due to what I have been personally dealing with hormonally for the past few years. There are under a dozen people in Austin who have training in BioSignature testing so I am excited to be one of the few.

WHAT IS IT?

1. Learn the correct way of marking and measuring the Poliquin™ BioSignature Modulation Sites using calipers.
2. Understand the roles of key hormones directly correlated to the 12-point Poliquin™ BioSignature Modulation Sites.
3. Understand the basic nutritional and supplement strategies to use based on a clients Poliquin™ BioSignature Modulation Assessment. - See more at: http://www.charlespoliquin.com/Education/Biosignature/BiosignatureLevelOne.aspx#sthash.SHM69xAQ.dpuf

BioSignature testing involves measuring 12 sites on the body with calipers. The results from each of the skin folds is put into a formula and ranked from 1 to 12 from highest (needs the most improvement) to lowest. Based on the results, a BioSignature Practitioner can implement nutritional and supplemental strategies for clients based specifically on their needs.

The academia nerd comes out of me when I get to learn something new. Prior to attending I am required to read 11 articles and suggested to read 7 books. Love it! At the completion of the 3-day course, I will know the correct way to measure and mark the BioSignature sites using calipers and understand the roles of key hormones directly correlated to the 12-point BioSignature modulation sites.

So, if you have ever wondered "why do I gain weight here and not here, or how have I all of sudden changed physically but nothing from a dietary or training aspect has changed." There is a very good chance it is your hormones.  I am so excited to implement BioSignature testing when I complete course, because each recommendation will be specific to YOU. No more guess work trying to figure out what supplements you need, and do not need, OR what diet is best for you.

Stay tuned for more details after the completion of the course.

1. Learn the correct way of marking and measuring the Poliquin™ BioSignature Modulation Sites using calipers.
2. Understand the roles of key hormones directly correlated to the 12-point Poliquin™ BioSignature Modulation Sites.
3. Understand the basic nutritional and supplement strategies to use based on a clients Poliquin™ BioSignature Modulation Assessment. - See more at: http://www.charlespoliquin.com/Education/Biosignature/BiosignatureLevelOne.aspx#sthash.SHM69xAQ.dpuf