New Year SPECIALS

WANTED: 

Individuals ready to make New Year's goals a reality.

I am offering discounted personal training prices through the month of January. Get in now and I will grandfather you in at the discounted rate as long as you are consistently personal training. Sessions are done in my garage gym, in-home, or at CrossFit Central Downtown.

AVAILABILITY
Monday & Wednesday: noon-5pm
Tuesday & Thursday: 2:00-5pm
Saturday: scheduled week to week

JANUARY SPECIAL
1-on-1: $50 a session
groups of 2: $80 a session ($40/person)
groups of 3: $90 a session ($30/person)-- BEST DEAL 40% SAVINGS
*additional $10 per session for in-home training

Email me at showoutmeg@gmail.com or call me at 254.855.4246 to schedule an initial appointment. Go HERE to see results from my athletes.

Sandy's Success in 2 months

Sandy- before

Sandy- after

Sandy- after

Body comp- results in 2 months!

Sandy does 1-on-1 personal training with me out of my garage gym. In 2 months, Sandy lost 5lbs and 12% body fat! She lost 1in in her waist line, 3 inches around her belly button, & 2 inches in her butt. Way to go, Sandy!

Ready to up your game with personal training or group training. Check out details HERE.

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!

Small group training forming NOW

I am a huge proponent of interval track work paired with bleachers, body weight exercises, kettlebells,  and exercise bands. High Intensity Interval Training (HIIT) training is all about speed. Speed during exercises - it's intense. Speed during workouts - usually they last less than 20 minutes and speed for results. A HIIT workout will lose up to 9 times more fat than a similar cardio workout. HIIT training has a number of distinct goals and differences which make it unique.

One of the key principles around  HIIT is preventing a plateau. It’s designed around pushing your body to constantly adapt. Get off your plateau or simply get off your butt and take advantage of training with the Pump & Shred crew.

Personally I love training with 1 or 2 other people to enhance the level of accountability and to have someone to encourage me, sweat with me, and have fun. Training in a small group with a personal trainer offers the benefits of 1-on-1 training with half the cost. Lots of attention and more bang for your buck.

Times/Locations-

• Fri 6am at O.Henry Middle School- 1 open spot!
• Wed & Fri 7am at O.Henry Middle School- 2 spots!
• Mon & Wed 10am at Austin High- 3 open spots!
• Saturday 10am at O.Henry Middle School - 2 open spots!

Price: $300 per 8 sessions for 2x/week. Single a la carte sessions can be purchased at a rate of $40 a visit.

Email me at showoutmeg@gmail.com for inquiries on additional times & locations.

Pump & Shred Personal Training Program

I am fired up to announce the launch of a new personal training program, Pump & Shred, now available at Hyde Park Gym.

The goal of the program is the following:

1. To build muscle and the make the body more symmetrical--> PUMP
2. Lean out and improve cardiovascular endurance--> SHRED

The Pump & Shred program is a combination of isolation exercises and super sets using barbells, kettlebells, and dumbbells done at Hyde Park Gym paired with a day of outside training either at a track or in the alley of Hyde Park that incorporates sprints, sled pulls, prowler pushes, and bleachers.


The program is a 2x or 3x per week commitment complete with nutrition and supplement advice. Pump & Shred is a byproduct of the training co-creator Jessica Clark and I have been using to prepare for our first Figure Show on July 21st, The Naturally Fit Super Show.

I have availability on MWF at mid-morning and lunchtime. If these times don’t work with your schedule, I invite you to pump and shred with my partner in crime, Jess. Contact us for more info on scheduling. Who is ready to pump and shred their way to a new physique?
 
Rates: Individuals $55 per session; Groups of 2 $45 per person, per session; Groups of 3 $40 per person, per session.

Follow the Pump and Shred crew on Twitter!

 

Shopping Spree

Last Friday I took the 12-year old Showouts on an educational shopping trip at Sun Harvest. They learned the difference in carbohydrates, protein, and fat. How to read nutritional labels. What to look for in the ingredients of food products. The importance of shopping the perimeter of the grocery store. Our goal was to leave the store with a basket full of new items they have never tried, and a note pad full of ways to prepare different foods to share with their parents.

We left with the following: Swiss chard, eggplant, prickly melon, almond milk, coconut, Blender Bottle shaker, coconut oil, Garden of Life bar, and a few other items.

I am so proud of these ladies and their 1st 2-weeks of training and nutrition education. They have tried a new vegetable each day and are drinking water in place of sugary drinks.

What steps are you taking daily to improve your quality of life and/or your kids?

12 yr old Showouts

Two of my newest personal training clients are Gracie & Ella. As you can see from the picture above, they are already showin' out and flexing their guns. I am beyond excited to work with these 2 young ladies over the next few months. They are motivated to get more fit, kick butt in soccer, swim team, & gymnastics, as well as, learn how to properly fuel their body for activity.

Each week we are setting a nutrition goal. This week both of them must try 1 new vegetable and eat a minimum of 3 servings of vegetables daily. Our next adventure will include a trip to the grocery store.

It is vital to start educating the youth of America on exercise and nutrition at a young age. It is now when each of us can make a most positive impact on their lives. If you have kids, get involved. Get educated. Ask a CrossFit Central coach to help.

NEW boot camp at 8AM

Tamara is one of my personal training clients that I have been coaching the past couple of months with 2 other ladies. They have now gathered a few more friends together and are helping jump start a brand new Relentless Boot Camp! The class is filling up fast. Reserve your spot today.

Where: Flywheel Fitness on S. Lamar
When: Tu/Th 8:00-9:00AM
Classes start on March 2nd
Sign up with a friend and save $50!!

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.

Group of 3

Yesterday I dared to struggle. Today I dare to win. -Bernadette Delvin

I have the privilege of coaching these 3 ladies pictured above in an in-home personal training group. The 1st session started with Tamara (left side), and then she decided she was going to power through these workouts with her 2 best friends. Twice a week these ladies hit it hard and leave the workout feeling revived, happy, and full of energy. Each of them would admit when they first started it was a struggle; however, now each time I see them they attack their workouts and WIN.

I dare you to win!!!

10-pack from Brooklyn

Kalon is in town this week from Brooklyn, NY visiting Alexis--my lovely personal training client. Kalon is a model and actor and loves fitness. Yesterday was his very 1st time to do a CrossFit WOD. Alexis and him did the following:

AMRAP 15 mins-
5 hang cleans-- 65lbs for Alexis; 75 lbs for Kalon
7 ring rows
9 box jumps

Alexis finished up with 9 rounds and Kalon finished up with 8 rounds. Both of them were spent, but Kalon was hooked. I love how CrossFit humbles everyone in a hot second but keeps you coming back for more!

Kalon showed up again with Alexis today excited, sore, and ready to workout. He is already talking about visiting CrossFit Brooklyn and the Games. Now that is what I call drinking the Kool-Aid.

And, obviously from the pic above I do not mind training visitors that come into town...CAN WE WAY SAY 10-PACK =)

Give me a shout if you want to train in groups of 2 or 3, especially if you want to squeeze in a few extra workouts during the upcoming holiday season.

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!

Training with Friends

"Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world." - Helen Keller

It is easy to make excuses when you workout on your own. However, training in a group setting is encouraging, fun, and helps hold you accountable.The ladies above attend the Deep Eddy 6:30AM Tues/Thurs boot camp and show up each day ready for a challenge and call each other out if they miss class. Knowing that you have some one else to depend on each time you show up to attack a CrossFit workout is priceless.

Grab a friend or 2 and contact me for group personal training sessions next week during our Active Recovery week.