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.

Michel's Success

BEFORE- Michel is on the far right

AFTER- Michel is on the far left

Michel started back in Athletic Training after taking off for over a year. She jumped right into Fuel 21 in March and lost 11 lbs, and then joined me with April 2012 programs. Michel came to class ready to work and to continue with the success she saw from only changing her eating habits. Since that time she has continued to see huge success. We did her 4 month body comp check in and the results are incredible!

Over 23 inches loss, down 22lbs, & lost 6% body fat

Michel writes--

Hi Meg,
I have to admit, I still can't believe my results.  23 lbs and 24
inches....it's like walking around with my kettle bell all day
long...OMG.

I've always been Team Food.  I love to eat so the thought of not being
able to eat whatever I wanted really freaked me out.  I knew I had to
think about this new lifestyle differently, I had to be positive about
the changes I was committed to make in my life.  It was a rough start
but once I really started believing in what I was doing, it got easier
and my attitude about it changed immediately.  (Seeing and feeling the
results after just a couple of weeks helped too, ha!)  I'm not
dieting, I'm not starving myself, I'm not limiting myself, I can eat
whatever I want to eat, I'm choosing to eat healthier and that choice
is empowering.

I've never felt better, slept better and had more energy.  I'm excited
and I can't wait to see what else I can do now that I know I can say
no to bread and cheese. ;). Holler!

Who's next???!!!!

 

Watermelons

Tu/Th 6:30am O.Henry Athletic Training

 I am fortunate enough to coach individuals who show up day in and day out regardless of the weather conditions. Rain, cold, humidity, hot--- everyone comes to class ready to work hard. I wish you could have seen this picture up close directly after the workout, everyone was literally drenched. On Tuesday I wanted to celebrate 4th of July and each of my athletes with a simple, yet cold and refreshing treat-- WATERMELON. Who would have thought that watermelon would taste so good after a hard, sweaty workout.

Here's to the amazing individuals I coach and to many more watermelon surprises!

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?

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?

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.

Climbing in a Fire Suit

This Saturday I am racing up the Frost Bank tower for the 3rd year in a row for the Fight for Air Climb. The past 2 years I have done really well and actually won the entire race for the female division. On Saturday,  I am kicking it up a notch and racing up the tower in fire gear! The Austin Fire Department has generously offered to donate pants, coat, and boots for me to wear. This still will not fully mimic the actual fire fighters since I will not be wearing a tank; however, Saturday will be an entirely new experience. Bring on the lactic acid.

Each year I compete in this race I am more enrolled in the process. As many of you know, my Poppie passed away with cancer 2 months ago, and now my Mima has been diagnosed with lung cancer. The climb on Saturday is for them. I am climbing in honor of my grandparents and the fight against ALL cancer.

Help me reach my goal of $300 by this Friday by donating HERE. I promise to represent the CrossFit Central & Relentless community well on Saturday morning. The next goal is to meet a firemen that looks like one of the guys pictured above =)

Meal prepping at its Best!

I am going to take a moment and brag on my 5K Race partner, Michelle. Check out the amazing breakfast and extra food she made for the week on Tuesday morning after her 6:30am Athletic Training class at O.Henry. That is some divine food prepping at it's finest. I vote for Michelle to open her own trailer and share the yumminess of healthy food with all of Austin. Votes???!!!

 Turkey Scramble:  Sauté green onions, zucchini, okra, spinach with fresh
herbs from the garden, coconut oil and a bit of roasted red pepper pesto
mixed with ground turkey and peppers.

 Salmon cakes: Caramelize fennel then shred zucchini …mixed those together with green onions, (from the garden) capers, spices, fresh herbs, a bit of mayo and mustard, an egg and
some flaxseed meal to make it bind …and 1 can of wild salmon…. Voila!
Sautéed with coconut oil, paprika and cayenne!

And then the treat...chocolate chip cookies, made w/ almond flour,
grapeseed oil, agave, baking  soda, vanilla, salt and toasted almonds and
unsweetened coconut.

6 Week Clean-Eating Ladder

If you have stepped foot in a Relentless class, there is no doubt you've heard your coach discuss nutrition. As much as we want to believe that if we workout we can look exactly how we want, this is rarely true for most. My 8am Tu/Th Athletic Training class at Barton Hills is coming together to support each other on their nutrition goals. Below is the plan I mapped out for them to get started. It is a 6 week process and each week builds upon each other.

I know there are those few people who can jump in cold turkey and eat super clean and not think twice about it; however, for the ones of us who need structure and a step-by-step process to change our eating habits, I think balance and small changes over time lead to tremendous success. Knowledge about nutrition is great, but if you have no clue how to implement that knowledge you are spinning a vicious cycle.

1. Week 1: protein packed breakfast with veggies as carbs. No fruit at breakfast. Drink a minimum of 1 gallon of water daily.
2. Week 2: same as week 1 + protein packed mid-afternoon snack. No fruit at snack.
3. Week 3: same as week 1, week 2, + 3 salads per week at lunch or dinner. Salad includes lots of kale, spinach, olives, avocado, chicken/beef/fish, artichokes, mushrooms, olive oil & vinegar as dressing, etc. No fruit or cheese on salad.
4. Week 4: same as week 1, week 2, week 3 + max of 1 dessert a week
5. Week 5: same as week 1, week 2, week 3, week 4 + 3 dinners per week full of protein, vegetables, and healthy fats. No bread, pasta, rice,  or white potatoes at these 3 dinners.
6. Week 6: same as week 1, week 2, week 3, week 4, week 5 + 5 salads per week at lunch or dinner & 5 dinners per week full of protein, vegetables, and healthy fats. No bread, pasta, rice,  or white potatoes at these 5 dinners.
7. Week 7 and on: Maintenance. Apply the guidelines from week 6 and challenge yourself to go an entire 6 days of eating clean for all meals.

Feel free to jump in with my class and take on this 6-week journey. Share your successes in the comments section below. 3, 2, 1 GO. No excuses.

Green Coffee Bean

Move over green tea. Meet the green coffee bean. I have been reviewing the research on the green coffee bean that was presented last month at the National Meeting & Exposition of the American Chemical Society (ACS), the world's largest scientific society by Joe Vinson, PhD. The results were dramatic. Participants lost an average of 17 pounds during the 22 weeks of the study. It included an average of a 10.5 percent decrease in overall body weight and a 16 percent decrease in body fat. But, let me point out these were obese subjects, so the big drop in body composition numbers is naturally more extreme.

Chlorogenic acid is a compound found in coffee which has long been known for its beneficial properties. Simply put, green coffee beans are coffee beans that are fresh and have not been roasted – the coffee we brew has been roasted and this is why it is brown, rather than green.  Green coffee beans naturally contain chlorogenic acid, which is the active weight loss compound in pure green coffee beans.  Roasting coffee beans destroys the cholorgenic acid. The chlorogenic acid is thought to boost metabolism by changing the way glucose is taken up by the body. 

Starbucks is even capitalizing on the latest research and now carries a green coffee extract.

Benefits of Green Coffee Bean:

• Increase in the effectiveness of pain killers, especially for migraine medications
• Reduction in the risk of diabetes
• Assisting the body burn a higher proportion of lipids (fats) compared to carbohydrates, which could help with muscle fatigue for athletes.
• Prevent liver disease and support liver health
• Additional benefits from more cited research

I will be trying this product over the next 4 weeks and let you know if the product is legit or a bunch of hype by media from a clinical study.

London Labor

Edinburgh Castle

Michelle attends my Tu/Th 6:30am Athletic Training class at O.Henry Middle School. She traveled to London this past week for the Virgin London Marathon and wanted to stay on top of her workouts while out of the country. I pulled together body weight movement exercises for her to do over the course of the 7 days. Below is the compilation. Michelle said it best when describing the picture above...."The queen comes for a week or two in the summer. Pretty sure she doesn't do lunges!!"


LONDON LABOR

1000 walking lunges
900 situps (butterfly, regular, suitcase, or V-ups)
800 Knees to elbow (every side counts as a rep)
700 lateral jumps
600 squats
500 froggies
400 burpees
300 pushups
200 grasshoppers
100m sprint x 10 times

*All the reps need to be completed within the 7 days. Break up as needed over the week.

 Never use the excuse that you cannot workout while traveling. Where there is a will there is a way. All it takes is a little preparation and a fun attitude.

L-O-V-E my classes

This week marks our annual Spring Cleaning for our indoor and outdoor programs. I enjoy this time, because it gives me the opportunity to do a lot more relaxing, reading, sleeping,  and hanging with friends. I have been very present to how much I love my career.  I am privileged to coach some of the most successful, educated, and inspiring individuals in Austin, TX. It is only Tuesday of a full week of being off from coaching my Relentless Athletic Training classes, and I have been able to hang out with multiple athletes I coach.

Saturday evening I attended a baby shower for Ruthie who is in my Barton Hills class. The picture above is all the ladies in the class showin' out over Ruthie's soon-to-be new little baby boy. Later that evening I hung out with Sarah who has lost over a pant size in 4 weeks and is performing 50 pushups on her toes daily to get stronger---before/after pictures coming soon.

Interacting with my athletes outside of class allows me to learn how much we are a team; how important accountability is for success; and how much everyone is enrolled in a healthy lifestyle and achieving every fitness dream they can imagine.

Come find out what the camaraderie is like in one of the 4 classes I coach. I will comp the 1st class for you. View my coaching schedule HERE and email meganparsons@crossfitcentral.com to try out a class.

Rest Breaks

Proper timing of rest breaks is critical during interval training. I learned this at a young age when my Dad coached me in track. A 30 second rest break vs. a 2 minute rest break can make a world of difference on the metabolic pathway your training; how quickly you recover; the timing of when you want to peak for a specific competition; and the consistency of the splits across the board.

Manipulating rest breaks allows the coach to push an athlete to different extremes. I've seen this 1st hand with myself and a few other coaches I run with during the week. The consistent track work we put in each week has allowed us to sustain multiple workouts in a given day and at a competition without breaking down, and we are able to fight through lactic acid barriers that often hinder many CrossFit athletes.

For example-- running 100m sprints on the minute for 10 minutes is vastly different than running 10x100s with 90 seconds rest. Both are great, BUT it all depends on what your end goal is for training. That is where a coach is helpful.

I am loving track workouts and the science behind the manipulation of a rest break. It's never too late to start!

Age is only a number

Track is my 1st love. I made my typical visit to Westlake track last Friday and met 2 of the most sincere, hard-working, full-of-life men--> Lamar & Rob. These guys were warming up, doing track drills, running sprints, and then ending with Dynamax med ball work after the track workout. 200 repeats were on the schedule for them that day along with Lamar working on his hurdles.

After our conversation I was inspired and reminded that age is only a number. You can do anything if you put your mind to it. Rob (pictured on the right) has lost 90lbs! He's an ex-athlete who has a new found love for fitness and health. Check out his blog about our track visit.

After talking with them more I learned about the track circuit in Austin and how I can be more involved. Check out the schedule for Track For Life HERE. Plan on seeing me out there this summer. I might even have to sport some Michael Johnson gold spikes.

Is there anything you stopped doing athletically because you thought your time had passed? If so, I encourage you to give it a try again. It's never too late. I'm inspired all over again. Friday was a morning where I saw the miracles of Jesus in the making. I changed my schedule from the original plan and it turned out to be the perfect morning.

Jesus WOD take 2

My morning Relentless Athletic Training classes took on the Jesus WOD this morning after our daily scored WOD. I was impressed and moved when Stephanie from my 5:30am Tu/Th O.Henry class stayed past class to complete the workout, and then 4 ladies (pictured above) from the 6:30am Tu/Th O.Henry class stayed after class to finish the workout too. Not only were these gals determined to complete the WOD; the symbolism behind the workout encouraged them to push that much harder.

I did the barbell version of this workout 2 years ago, and today Coach Jess and I did the kettlebell version.  The meaning behind the workout was still just as powerful!

14 rounds-

10 American swings

10 two-handed squat cleans

10 two-handed push press

30ft walking lunge with kettlebell in any position

After rounds 3, 7, 9 perform 3/3 turkish get-ups

The KB cannot rest on the ground or there is a 5 burpee penalty.

 

*Rx weight-- female: 1pood or 35lb; men: 1 1/2 pood

I completed the workout without setting the KB down in 49:44. The KB only rested when I was preparing for the TGU. It was a doozie just like last time, but the meaning behind the workout made the hour invigorating.

I challenge you to give it a try this weekend with your family or fellow athletes.

NEW Athletic Training Classes

Tu/Th 5:30am O.Henry Athletic Training class

 NEW Relentless Athletic Training classes are forming in downtown Austin and Central Austin.

MWF 12:00-12:45pm at Luke's Locker

MWF 12:00-12:45pm at Mueller Park OR Hyde Park

MWF 8:oo or 8:30am at Mueller Park OR Hyde Park

Email info@RelentlessATX.com if you are interested. The class will kick off once we have  5 people interested in the time and location. Learn more about our classes this Saturday at our free community workout at Townlake Under the Mopac Bridge (near Austin High tennis courts) from 8:30-9:30am. Open the to the public.

Inspire to Action

SISTERSSSSSSSSS

 "You have all you need within you to become the best version of yourself. Anything that inspires you is an outward reflection of the potential within you. Cultivate in your own life, in your own way, the qualities and greatness you see in others and pretty soon you will be living a life that is your personal version of greatness. Your work is to apply yourself everyday and don't look back."

It's a personal goal to run into someone I know every time I make a trip to the grocery store or if I am out and about around town. To me it shows that I am meeting new people, stepping out of my circle of friends, and expanding my horizons. Or, it could simply be the Woo in me. I can add a check to the box today for that one. I ran into an old friend from Baylor at HEB today and he asks if I was still coaching at CrossFit Central. I went on to explain what I was doing with Relentless, Pump & Shred, and my own training regime and he goes on to say--> "You're living the dream."


WOW. I think that quite a bit, but to have someone out of no where recognize the energy and passion for what I do out of a simple grocery store conversation speaks volumes. That is why the quote above is so powerful to me. Each day I wake up with the ability to be the best version of Showout Meg. All I have is now-->this is it & it's perfect. I Fight Mr. Resistance daily with an attitude of thankfulness. The more I give of myself; the more I am inspired to do even more!


What inspires you?

Tracy is Relentless

Tracy attends Athletic Training on MWF 8:30am at Lake Pointe. She has been a Relentless athlete for over 2 years. I will never forget Tracy's first week. She signed her waiver and went on to tell me how she had very weak wrists, could barely run, and was simply going to give this a try along with her yoga. I was ready to watch her life transform.

Fast forward 2 years and she is now doing all Relentless workouts as Rx (prescribed). Tracy started class swinging a 10lb kettlebell and now consistently uses a 25lb kettlebell. She does pushups on her toes for almost the entire workout. This is HUGE due to the fact she came to class with extremely weak wrists. Now Tracy is one of the top finishers in class each day and continues to improve. Tracy has lot over 10lbs, and I can't wait for her next body comp in 2 weeks to see where she is going. Her enthusiasm and consistency is contagious.

I am honored to coach her. Tracy is RELENTLESS.