Stacey Lashley

The Truth about Anti-Oxidants

2011-02-28T14:17:00.000-08:00

The so-called “anti-oxidants” (green tea, red wine, blueberries, chocolate) the media talks about all the time contain “polyphenols”. The link below is to a blog entry that examines the true effects of polyphenols. It finds that they are NOT really anti-oxidants in a direct way. On the contrary - they tend to irritate and inflame our membranes and cells.

If consumed in small amounts, however, polyphenols have a hormetic effect. Hormesis occurs when the body responds favorably to toxins and stressors. Exercise is an example. It stresses the body (and even destroys muscle) but in moderate amounts makes you stronger. Apparently, polyphenols have a similar effect. Consumed in small amounts, they apparently energize our cells to fend off oxidative stress. Consumed in large amounts, they may be harmful, as they are toxins.

http://wholehealthsource.blogspot.com/2011/02/polyphenols-hormesis-and-disease-part.html

The Truth About "good" and "bad" Cholesterol

2011-01-07T12:07:00.000-08:00

You've probably heard about "good" and "bad" cholesterol. Supposedly having high HDL (the "good" cholesterol) protects you from coronary artery disease (CAD), and having high LDL (the "bad" cholesterol) puts you at greater risk of CAD.

A large study of patients admitted to the hospital with CAD challenges this conventional view.

The table above shows the incidence of coronary artery disease among LDL/HDL groups in the study. Lower LDL levels were associated with a higher incidence of coronary artery disease (CAD), contradicting the conventional view. However, the study confirmed the conventional view that higher HDL is associated with lower incidence of CAD. Both correlations were strong, but the HDL correlation was particularly powerful.

Then the study compared LDL and total cholesterol levels in CAD patients with the rest of the population and found that the CAD patients on average had lower LDL and total cholesterol levels, again contradicting the conventional view.

The full study is here: http://astute.cardiosource.com/2007/vposters/pdf/275_Fonarow.pdf.

Congrats to CFC Relentless Boot Camp for Capturing Second Place as Austin's Top Boot Camp

2010-12-31T12:29:00.000-08:00

Yes, I no longer coach for Crossfit Central Relentless (CFC) Boot Camp, but I sure am proud to associate my name with this organization. I worked for CFC over the past year and this award truly validates my choice to work for one of the top, results-oriented, fitness companies out there.
Austin Fit Magazine (AFM) covered 14 different categories, collected thousands of votes and have more than 40 different companies, people and places to highlight on one list.
The rules: You Voted, We Published. It’s certainly the most comprehensive and precise survey Austin Fitness Magazine has ever undertaken. It’s not based on a subjective set of data or what we believe are the correlative variables, but personal choices made by real people.It's comprised of some 70,000 people locally.

One of the 14 categories was "Best Boot Camp". CFC Relentless took 2nd place! It works! Try it for yourself below.

Monica Brant-Peckham has agreed to be AFM's “guinea pig”. Every month AFM will feature a new trainer and a different set of workouts for our readers, in the process trying to Kick Mo’s Butt!

Here is the CFC Relentless Workout she endured:
Round 1
30 American swings
30 air squats
run 400 meters

Round 2
20 American swings
20 air squats
run 400 meters

Round 3
10 American swings
10 air squats
run 400 meters

Round 4
12 overhead sit-ups
12 seated chest passes with partner
50 overhead throws with partner

Round 5 (3X)
12 push-ups
6/6 one-arm thrusters
6 burpees
6 sit-ups with kettlebell
20 lunges with weight

Round 6 (8x)
Tabatta sprints (20 sec. run/10 sec. rest)

Round 7 (2x)
60 sec. planks alternating hands and elbows every 15 sec.

Round 8
20 bicycles
20 scissor kicks
20 flutter kicks
20 toe touches

BTW: Crossfit Central won for Best Training Studio in Austin! (indoor workouts)

Neanderthals may have feasted on meat and two veg diet

2010-12-28T10:05:00.000-08:00

Another good study that helps us to know more about the Paleolithic nutrition.

ttp://www.guardian.co.uk/science/2010/dec/27/neanderthals-cooked-diet-us-research

Excerpts:

Scientists have upgraded their opinion of Neanderthal cuisine after spotting traces of cooked food on the fossilized teeth of our long-extinct cousins.

The researchers found remnants of date palms, seeds and legumes – which include peas and beans – on the teeth of three Neanderthals uncovered in caves in Iraq and Belgium.

…

"In early human groups, women typically collected plants and turned them into food while men hunted. To us, and it is just a suggestion, this brings up the possibility that there was some sexual division of labour in the Neanderthals and that is something most people did not think existed."

Can We Eat to Starve Cancer?

2010-12-07T10:22:00.000-08:00

Another great TED presentation. William Li presents a new way to think about treating cancer and other diseases: anti-angiogenesis, preventing the growth of blood vessels that feed a tumor. The crucial first (and best) step: Eating cancer-fighting foods that cut off the supply lines and beat cancer at its own game.

Click Here:

http://www.ted.com/talks/william_li.html

On another note:
The role of insulin and other related hormones may be key to understanding many of the modern diseases of civilization. It's fundamental to Kurt Harris' (www.paleonu.com)dietary recommendations. His basic hypotheses
are:

1. Various substances in the standard American diet (fructose, lectins, and
possibly omega-6 fatty acids) throw metabolisms out of whack (due to effects
on hormones).
2. Ketones are underrated as a source of energy for the human body, do not
have the same negative effects on hormone balances, and may in fact be the
body's preferred energy source.
3. Ketones are an important source of energy for the brain, and many brain
disorders/diseases (the link to epilepsy is already well established) may be
due to excessive reliance on glucose to the exclusion of ketones.
4. Cancer cells thrive on glucose but do not do well with ketones as an
energy source.

Completed! Acupuncture Facial Rejunvenation

2010-11-05T12:54:00.000-07:00

Yes, these are my final pictures resulting from my acupuncture facial treatments. The picture to the left is the before photo and the picture on the right is my final day of treatments. You can clearly see the improvements in the eye area (line softening), chin and cheek area, and even a slight lifting of the jowls.
You won't believe the number of people who have recognized a change in my skin. Yes, even male friends! Most people can't believe how smooth my skin is. One girlfriend commented my skin looked "as smooth as baby's skin". I'm even proud to say that one of my very dear friends who is a top executive in the beauty business saw me before my last treatment and said, "I really had doubts about this process, but WOW, you look amazing and I can definitely see the difference".
If you have not been following my blog I embarked upon a 5 week journey of an incredibly cool technique (Facial Acupuncture) that lessens and/or removes wrinkles, sun damage, skin discoloration and under eye sagging.
I've gone twice a week to my one hour acupuncture facial session that can be reviewed at Week 1 and Week 3 blogs. You'll read how much I benefited from these treatments, above and beyond the facial benefits which include better digestion and enhanced circulation in and around my psoas (had an injury). There were moments of discomfort when some shallow needles were applied, but I have to say my last treatment was complete BLISS! My legs felt so heavy like the sensation of gravity pulling my body to the earth. I know, it sounds very surreal, but until you try acupuncture or some form of meditation it's hard to grasp the power of your mind and body. I was so relaxed I fell asleep. There wasn't a week I didn't get off the padded table feeling completely relaxed and rejuvenated at the same time.
After this five week series I will not have to go back for at least a year. Yes, it lasts a year! When you look at the benefits and duration of effects I can't see why I would ever choose the alternative. If you live in Austin, TX I encourage you to do a consult with Phyllis at PK Wellness. Phyllis will help you to understand the process, the benefits and share others outcomes. If you don't live in Austin you can Google or Yelp to find a certified acupuncturist that specializes in facial rejuvenation.

My ketogenic diet has not affected my cholesterol level

2010-10-21T15:07:00.000-07:00

When people hear about high fat diets they assume that cholesterol levels and other indicators of heart disease risk will go up.
So after changing from low fat diet to a high fat, low carbohydrate diet (ketogenic) I wanted to find out whether or not there was an increase in HDL/LDL and cholesterol. I just received my lab results today which were the following:

Cholesterol: 176 and the optimal range is 140-200
Triglycerides: 26 and the optimal range is 35-150 (really low)
HDL: 91 and the optimal range is >40 (referred to as good cholesterol)
LDL: 80 and the optimal range is 80-130 (referred to as bad cholesterol)

These numbers definitely suggest that for some a ketogenic diet does not increase cholesterol levels. The good news is I not only see differences on the outside, but also on the inside.

Week 3: Facial Rejuvenation (Cosmetic Acupuncture)

2010-10-14T17:34:00.001-07:00

Well, here it is ladies, my first before and after photos just under three weeks of my facial rejuvenation (acupuncture) treatments. You will definitely notice a difference in the lines under and near my eyes as well as the lines in my cheek. I 'm half way through the treatments and I not only can see a difference in my skin, but my sleep patterns have changed for the better (I sleep through the night), I have better digestion and my psoas is benefiting from better circulation.
I have a lot of friends and ladies asking about the needles and I will say there are moments of discomfort, but it's so short lived. I've got to believe it's nothing like a needle or scalp deeply penetrating the skin. Once the needles are in place I almost fall asleep. You feel so relaxed and calm, it's a meditative state. If you are a busybody like myself it will teach you how to "recharge the batteries" from a inner/spiritual place, a place where we seldom go. I have also seen little red dots after the treatment (where the needle was placed) and they dissipate within hours.
I would say the benefits of the face, sleep patterns, digestion and better circulation far outweigh any of these minor inconveniences. Stay tuned, two more weeks with final photos.

Best Facial Experience in Austin. Thank you Cheekyskin.com

2010-10-14T16:24:00.000-07:00

Hey ladies, if you visit some of the quality spas in Austin for a facial or waxing and have not tried Cheeky Skin you are missing out! I just got back from a visit (1st time) to Cheeky Skin on West 6th down the street from Cafe Josie and my skin is glowing and smells fruity and fresh. I was greeted by Abby Foree (owner/esthetician) and she's just as cute as the name! I filled out a quick assessment and then I relaxed in her very hip, but tranquil room. Although I got the Cheeky Classic Facial the experience felt like I bought a more expensive package. All the ingredients are organic and each different skin product smelled better than the next (fruits and yummy scents). One of the huge differences between her and many of the upscale or quality facial treatments in Austin is her face, neck and arm massage. She uses the perfect amount of pressure (yes, she took the time to read my assessment and apply the information) and spends extra time helping you to relax while your mask sets. She also makes sure to massage your face during each application. I walked out of her office not only relaxed, but glowing with no redness. I highly recommend Cheeky Skin for your skin needs in Austin.
She has a special right now (October 14th) on microdermabrasion and all other prices are so reasonable. http://www.cheekyskin.com

Yahoo's Homepage highlights WSJ article on erasing wrinkles, but they missed one method!

2010-10-13T17:45:00.000-07:00

Here I am in my third week of my facial acupuncture treatments and I open Yahoo's home page to find an article in the Wall Street Journal, "Wrinkle Erasing for Starters". It discusses how "face-lifts and other plastic surgery can be a turn-off for many people...and a widening array of minimally invasive treatments are making facial work more accessible to many people, and becoming part of their regular upkeep". (see article) As you read the article it discusses fillers and injections as non-invasive methods. Some might consider these methods too invasive. It's unfortunate they didn't take into account what I feel is one of the leading non-invasive alternatives: Acupuncture! Facial acupuncture is non-invasive compared to these fillers and injections, and the benefits go beyond just removing wrinkles and restoring skin color (ability to cure sleeplessness, digestive issues and much more).
I look forward to sharing my progress and photos (third week results) in my next blog.

Week1: Facial Rejuvenation (Cosmetic Acupuncture)

2010-10-07T15:18:00.000-07:00

Yes, that is the before photo that shows the deep lines in my cheeks and eye area. With my passion for outdoor sports and fitness comes the price of sun damage. I don't regret it, but I would like to regain some of my skin's elasticity and suppleness.
I walked into my first cosmetic acupuncture treatment and since I had the full body acupuncture I knew what to expect. Phyllis started the process with inserting shallow needles into my wrists and feet in order to balance the flow of Qi (energy). She proceeded with three in my scalp and then started with the right side of my face. I will say during the process I experienced little to no pain. When I did experience slight discomfort she informed me when I would feel it and why. The only discomfort I experienced was my sinus area which is where most people have blockages. She then proceeded with my left side. Needles are placed in deep grooves as well as small lines on the face. Once she is finished I lay relaxed for approximately 30 minutes listening to soothing music. I tend to float in and out of a light sleep. My body feels heavy, like it’s melting into the bed. The sensation is so relaxing and puts you in a meditative state.
After the treatment she gently removes the needles as I lay half asleep. She then applies an organic lotion that is soothing to the skin. As soon as the treatment is complete my face looked supple and my color was more even. One of the side benefits was my sinus pathways were clear compared to when I started. I felt so refreshed, peaceful and content. I walked out of the office with vibrant and glowing skin. I look forward to sharing my photos over the next four weeks.

My Chosen Alternative to Botox is Cosmetic Acupuncture

2010-10-06T08:56:00.000-07:00

Oh yes, I’m just like most women in their 40s looking for that one remedy that will bring out my youth. Come on, you know you want it too! I think I just might have found something very close.
Cosmetic Acupuncture is a new modality that can enhance not only your physical appearance but also your overall health, giving you a glow that radiates from deep within.
Cosmetic acupuncture entails no incisions, sutures or acid peels and it will not produce sudden, drastic changes in underlying structures. The remedy cosmetic acupuncture may offer is the reduction or erasure of fine lines and the softening of deeper ones. Additionally, you may experience the firming of jowls and a reduction in the size of under-eye bags. It is not unusual for clients to report enhanced skin tone, increased energy and eyes that sparkle. Since facial acupuncture is based on time-tested principles of Traditional Chinese Medicine, your overall health may also benefit. Insomnia may be corrected and weight gain may be controlled. Cosmetic acupuncture is, after all, a whole-body treatment. In the Traditional Chinese Medicine view, a person’s face is affected selectively by his or her internal organs. Facial features reflect organic strengths, and as internal organs are fortified, one’s face reflects the improvement.
The acupuncture facial, or acupuncture face-lift, uses ancient Chinese medicine to treat skin from the inside out. Acupuncture’s fundamental concept is the notion of balance. For example: night balances day, and light balances dark. Acupuncturists similarly apply this principle, also depicted through the terms “ying” and “yang”, to the body. During acupuncture therapy, practitioners seek to treat a number of medical problems through balancing the body and restoring the normal flow of energy, or “Qi”. Acupuncture facials adapt this concept of traditional Chinese medicine to reach an aesthetic goal. During an acupuncture facial treatment, small needles are used to stimulate circulation, boost collagen production and plump fine facial wrinkles. The resulting “lift” is why the procedure is often considered an alternative to the traditional face-lift and not simply a replacement for spa facials.
I’ve started a 5 week cycle (2 visits per week) of Facial Rejuvenation at PK Wellness. PK Wellness is owned by Phyllis Kung here in Austin, TX (West 6th Street). Yes, that is Phyllis in the picture! My treatment was started with a brief medical interview, similar to those given when visiting a doctor for the first time. Phyllis began by taking my medical history and then thoroughly discussed all of my medical concerns. We then focused on my face and she proceeded to share traits about me given my facial structure. We found the traits to resonate with my personality, one of those being leadership. After my assessment Phyllis began my first treatment which was an all-over body treatment. She wanted to open any blockages in the body and ensure I had energy flowing throughout. This was preparation for the facial rejuvenation series.
To my surprise, the all-over body procedure was not only painless but incredibly relaxing. Once inside the dimly lit room, outfitted with a comfortable table and soothing music, the procedure began with the placement of hair-thin needles into my head, abdomen, wrists, knees and feet in order to balance my body. Gentle pressure was exerted to locate the tender spots used as these insertion points. She then briefly made me aware of the area and issue being treated, as well as what each insertion would feel like. I lay in peace for approximately 30 minutes relaxing to soft music. I ended the treatment feeling content and incredibly peaceful.
My next treatment will begin the facial series. I will continue to blog over the course of 5 weeks with pictures showing my progression. Stay tuned!

Spiritual Wellness Is Just As Important As Physical Wellness

2010-10-03T12:39:00.000-07:00

Wellness is a tough word to define. But we'll rely on Charles B. Corbin of Arizona State University who gives this definition of wellness: “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.”
Wellness is multidimensional and the most commonly described sub-dimensions are the following:

Social Wellness, Occupational Wellness, Spiritual Wellness, Physical Wellness, Intellectual Wellness, Emotional Wellness, Environmental Wellness, Financial Wellness, Mental Wellness, Medical Wellness

Ultimately, the dimensions of wellness all fall into two broader categories, being mental and
physical. "This is critical to note, as the mental or emotional component is often overlooked as focus on such main staples as physical fitness and chronic disease risk factors. In order to achieve a state of wellness in our own lives or try to guide others to it, we must pay due diligence to each of the dimensions. We may not all be physically fit or free from disease; we can, however, strive for increased wellness by working with what we’ve been dealt."

I continue to strive for increased wellness not only in the physical dimension, but more importantly in the spiritual dimension. Our health and spiritual wellness dimension is essentially the depth of ourselves. Not only does it refer to our values, our beliefs and our commitments that are at the very core of our being, our spirituality defines our personal code, which governs our emotional wellness and stability and ultimately how we approach and manage life challenges.
It requires time, careful attention and a commitment to undertaking a health journey to total wellness. Unless it is nourished and exercised regularly, your spiritual wellness will not be able to support you when you need it most.

Jennifer Higgins Posts a Very Informative Blog Listing Paleo Foods

2010-10-02T11:49:00.000-07:00

Jennifer shares "What it is and the Paleo Principles". It's a quick read and provides resources as well as a Paleo Recipe Newsletter.

Check it out (click here)

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet

2010-10-02T11:35:00.000-07:00

In the New England Journal of Medicine there was an article published about trials comparing the effectiveness and safety of weight-loss diets.

Article (click here)

Summary of findings:

1. Weight loss was highest in the low-carb group.
2. Total cholesterol to HDL ratio improved most in the low-carb group.
3. Effects on insulin and leptin sensitivity were mixed, but the Mediterranean and low-carb diets were “better” insofar as there were differences.
4. Effects varied in some significant ways among men versus women.

Excerpt:

In this 2-year dietary-intervention study, we found that the Mediterranean and low-carbohydrate diets are effective alternatives to the low-fat diet for weight loss and appear to be just as safe as the low-fat diet. In addition to producing weight loss in this moderately obese group of participants, the low-carbohydrate and Mediterranean diets had some beneficial metabolic effects, a result suggesting that these dietary strategies might be considered in clinical practice and that diets might be individualized according to personal preferences and metabolic needs. The similar caloric deficit achieved in all diet groups suggests that a low-carbohydrate, non–restricted-calorie diet may be optimal for those who will not follow a restricted-calorie dietary regimen.

Running By Itself Won't Get It Done!

2010-09-26T11:08:00.000-07:00

I was out on a run this morning around Lady Bird Lake in Austin, TX and noticed there were a few fit people on the trail, but I also noticed a lot folks who I see quite often that aren't so fit. Do they understand why they don't see progress? I always wonder if they truly understand that exercise is a small part of what being fit truly is. In my opinion the biggest factor is your nutrition. Until these folks decide to change what they consume they may never see the results or growth that is within their reach.
I don't mean to take away from their commitment and dedication to exercise (we all know it takes a lot of discipline to exercise in our own), but I wonder...if they have the discipline to wake up on a Sunday morning and hit the trail, why would it be so hard to make a few changes in their nutrition? Little do they know those changes (if they follow paleo or other high protein and good fat nutrition) can be more enjoyable then what they consume today.
I couldn't wait for lunch after my green tea with heavy cream this morning. Roger and I enjoyed a yummy sardine salad which consisted of:
Organic greens, wild caught sardines, grass-fed Kilaree cheddar cheese, heirloom tomatoes, hardboiled-eggs, avocado, onions, coconut oil and a dash of balsamic vinegar.

No need for carbs! Not even for athletes...

2010-09-18T08:52:00.000-07:00

And athletes think they need to carbo-load before their event. No such need. Check out this great blog that breaks it down for us. I'm actively following this method which has provided great results. The more you learn about dietary fat the more you realize it is not the culprit in gaining weight! http://www.paleonu.com/panu-weblog/2009/5/18/there-are-no-essential-carbohydrates-even-for-athletes.html

What you need to know about Omega Fatty Acids

2010-09-12T08:04:00.000-07:00

Thanks to Roger for breaking down the major points about Omega Fatty Acids.

From the Wikipedia entry on omega-3 fatty acids:

"Both n-3 and n-6 fatty acids are essential, i.e. humans must consume them in the diet. n-3 and n-6 compete for the same metabolic enzymes, thus the n-6:n-3 ratio will significantly influence the ratio of the ensuing eicosanoids (hormones), (e.g. prostaglandins, leukotrienes, thromboxanes etc.), and will alter the body's metabolic function. Generally, grass-fed animals accumulate more n-3 than do grain-fed animals which accumulate relatively more n-6. Metabolites of n-6 are significantly more inflammatory (esp. arachidonic acid) than those of n-3. This necessitates that n-3 and n-6 be consumed in a balanced proportion; healthy ratios of n-6:n-3 range from 1:1 to 4:1. Studies suggest that the evolutionary human diet, rich in game animals, seafood and other sources of n-3, may have provided such a ratio.

Typical Western diets provide ratios of between 10:1 and 30:1 - i.e., dramatically skewed toward n-6. Here are the ratios of n-6 to n-3 fatty acids in some common oils: canola 2:1, soybean 7:1, olive 3–13:1, sunflower (no n-3), flax 1:3, cottonseed (almost no n-3), peanut (no n-3), grapeseed oil (almost no n-3) and corn oil 46 to 1 ratio of n-6 to n-3."

Embedded in the Wikipedia entry are the following major points:

1. You need omega-3 and omega-6 fatty acids.

2. Throughout most of evolution, the ratio of omega-6 to omega-3 fatty acids in the human diet was around 2:1.

3. Typical western diets now have omega-6 and omega-3 in a ratio of around 20:1.

4. Omega-3 and omega-6 compete with each other, so consuming them in the ratio typical in the western diet means you will be deficient in omega-3.

5. Most vegetable and seed oils popularly touted as "healthy" are hugely out of balance and make it nearly impossible to get enough omega-3.

6. Meat from grain-fed animals also causes the ratio to get out of whack, while meat from animals fed their native diets (such as grass-fed cows or wild-caught salmon and sardines) has a healthy balance of the essential fatty acids.
7. Canola, linseed, and flaxseed oil, while seeming to have a good ratio of omega-6 to omega-3, do not contain much of the “good” omega-3 fatty acids (known as DHA and EPA).

So, what do you do to eat a healthy ratio omega-3 and omega-6 fatty acids? First, avoid seed oils. Second, eat salmon, sardines, grass-fed beef, and pastured “omega-3” eggs and dairy products. Third, avoid meat from grain-fed animals.

Making Room for What Really Matters

2010-09-04T18:28:00.000-07:00

I don't really share too much about my spiritual side, but after a recent sermon at Lake Hills Church I found the message truly articulated a very important reason for my recent decision with coaching Crossfit. I share with you as I know we all struggle with "margin-itis"-inflammation of the space between what we have and what we need. The inflammation/ expanding of all the things that crowd out the margin that we are created to live with. You can view Mac Richard's sermon here (week 2). You'll truly enjoy his approach to sharing the message.

Three consequences of "margin-itis":
#1. Good things replace the best things-we don't make the most of every opportunity. We live re-actively, not proactively. Great question should be... "Should I? Is it wise? Can I?" The power of NO.
#2. Routine replaces relationship- Forfeit relationships for the sake of routine. Routine question is"Do I have to?" vs. Relationship question should be..."Do I get to?"
#3. Demands replace Devotion-when we don't schedule time for friends, family and others we place demands upon ourselves as we think about ourselves. Devotion question: "What is my calling? What am I devoted to?"

Recipes that follow PaNu

2010-09-04T17:53:00.000-07:00

Roger and I have been following the nutritional recommendations of Kurt Harris (http://www.paleonu.com/getstarted), the key attributes being high saturate fat, minimal sugar, low carbohydrates, balanced omega-6 and omega-3 fatty acid ratios, and minimal lectins.
We drink 1/2 to a cup of heavy whipping cream mixed in coffee or tea. We eat when we are hungry which might be two times per day given the amount of fat and feeling satiated.
Each meal consists of one of the following items below:

"Hot Mess"- Fry an 80% lean grass-fed ground beef patty in a pan. We use the beef tallow remnants to saute onions and scramble two omega-3 eggs. Season with salt and pepper, top with sliced tomato and avocado, and garnish the whole "mess" with gremolata.
Nutrition notes: The grass-fed beef and eggs are rich in saturated and monosaturated fats and have a good balance of omega-6 and omega-3 fatty acids.

Sardine Salad- Mixed greens, tomato chunks, avocado chunks, minced garlic, chopped onions, 18 month aged white cheddar cheese, and 2 cans of wild-caught sardines, seasoned with herb salt and dressed with balsamic vinegar and coconut oil.
Nutrition notes: The wild-caught sardines are rich in omega-3 fatty acids, and the coconut oil is rich in medium chain triglycerides. Olive oil is purposely avoided due to its not-so-flavorable ratio of omega-6 to omega-3 fatty acids.

Beef Stew- Chunks of grass-fed beef pan-seared in pastured ghee, avocado, onions sauteed in beef tallow, beef broth, wine, and herbs. After the wine and broth have reduced, add full-fat, plain yogurt from grass-fed cows, heavy whipping cream, and chopped celery, tomatoes, and carrots. Serve with chopped cilantro garnish.
Nurtition notes: The grass-fed beef, pastured ghee, cream, and yogurt are high in saturated and monosaturated fats and have a good balance of omega-6 and omega-3 fatty acids.

Broiled Salmon- Marinate wild-caught salmon in white wine, minced garlic, and spices. Broil the salmon (skin on) with generous slabs of pastured butter.
Nutrition notes: The wild-caught salmon is rich in omega-3 fatty acids.

Pay Attention: Stevia and Sweetners, it all Causes Insulin Spikes

2010-08-28T05:22:00.000-07:00

"Can you get your sweet fix without paying the consequences to your metabolism?" The answer is No. Read this great blog about the PaNu approach when it come to sweetners. http://www.paleonu.com/panu-forum/post/1035980

Kick your booty workout!

2010-08-26T07:57:00.001-07:00

What an awesome workout this morning Zach! I was nervous going into it since I missed my scheduled Tuesday workout, but I was going to get through it no matter what.
Warm up:.8 mile, KB walk which is 100 yards-down and back-rack, snatch, farmer's walk, side step snatch and 20 swings.
Core workout: 4 Rounds Fast:
10 snatch grip push press #55, 10/10 DB hold Step up #25, 20 push ups (games standard), sand bag #60 walk 200m (down and back)
Overhead squats: 3x3-65/75/85

Thanks for kicking it into high gear this morning.

Transition is Tough, but the Outcome is Always Worth it!

2010-08-25T07:21:00.000-07:00

As my clients are already aware, a month ago I was faced with the decision to pull back my hours spent coaching Crossfit in order to take on more responsibilities at HP. It was a tough decision given my passion, love for the clients and investment in Crossfit, but passing the baton to a fellow coach was the right thing to do for the clients and me.

I have spent the last couple of weeks sharing the tough news with my clients as well as helping to prepare Heather Reed to take over the LCRA 5pm and 6:30pm. My emotions are very mixed. There is a part of me that says you do this, you can have it all. Well yes, if you work 65 hours a week and feel ok with giving less than 100%. Anyone who knows me is aware I give 120%, nothing less.

The other part of me says, this is not fair to the clients and you. Something's got to give when you stretch yourself too thin.

When I represent Crossfit I want to give our clients the same experience my fellow coaches provide and it's nothing short of total dedication and commitment. They deserve it.

During the last 8 months I've been inspired, amazed and truly blessed to enjoy one of my most amazing journeys. My clients always amazed me with their courage, strength and dedication to their health. Yes, they show up at 5pm, 106 degree weather; endure the elements while getting the most out of their workout. They never give up!

I can't say enough about the coaches at Crossfit Central. One of my clients put it well the other day, "Crossfit Central is a reputable, professional, solid fitness group and the one bootcamp that gives you results." These coaches pour their heart and soul into their passion and craft. I will continue to sing their praises and encourge people to join them for a class.

I can't call out one or a few folks because I would be afraid to leave someone out and more importantly, there were so many people that impacted my journey in so many ways.

This is NOT the end!

I will continue my passion. It will just be through other avenues. I hope to have the opportunity to coach and enjoy the hard work, tears, sweat and laughter sometime in the future.

Thank you all for your support, commitment and smiles. I hope you continue to follow me on my blog as I have much more to say!

Love the Shock on People's Face at Starbucks

2010-08-19T08:44:00.000-07:00

It's so much fun going to Starbucks and ordering my Venti green tea make with steamed heavy cream. You hear the barista call out each drink, "grande skinny latte, venti nonfat mocha, etc." and then here comes my "Venti Green Tea with Heavy Cream". Here I walk up in in a tank top and LuLu shorts, sweat still dripping down my face after an intense, kickbutt Crossfit workout to grab my full fat drink. I get this cock-eyed look from customers. Yep, give me more fat!

Find Your Story that Empowers You!

2010-07-30T20:03:00.000-07:00

Did you see the Breakthrough Insider on NBC the other night? If you didn't watch Tony Robbins on July 27th I encourage to stop what you are doing now and view it online at Breakthroughinsider. I was so happy to see similar ideas, views and passions that I embrace (see my mission and my story) in Tony's messages. I do believe it takes pain, anger, inspiration that acts as a catalyst to create a breakthrough, a turnaround (change). He talks about your current story and if it is one of anger, suffering or pain he provides strategies to help find a new story that empowers you. This falls in line with the underlying foundation of Crossfit; stepping outside your comfort zone and overcoming fears and building strength (emotional and physical). Join the Breakthrough Challenge! They have now posted the 2nd episode. Please go check it out!

These Ladies are Fearless!

2010-07-29T18:45:00.001-07:00

It's a beautiful night on July 29th and these ladies completed an all around strength, endurance and power workout. They endured 3 Rounds/30 reps- Squats, lunges, high knees, hill run and sit-ups. Oh no, it didn't stop there. They also finished with plank holds, core work and high skips. Come join us M W TH nights at LCRA/downtown 6:30pm and see what you're made of.

LCRA 5pm Client Workout: Intense WOD

2010-07-23T12:37:00.000-07:00

Talk about working out in the Sizzling heat! The 5pm LCRA Boot Camp crew not only hits it it hard with intense workouts, but they do it in three digit degree heat on the top of the 3rd floor parking garage. That's why we call this intense workout...

the "Sizzle-lean" Workout

3 Rounds:
20 squats
20 Lunges-front with med ball overhead
20 Lunges-side with medball chest level
20 Skaters
10 Push Ups of each kind:
- Wide Hand Position
- Narrow Triangle Hand Position
Run a lap

2 Rounds:
20 KB or dumb bell (15-20lbs) Horn Squats

20 KB or dumb bell (15-20lbs) American swings
20 KB or dumb bell (15-20lbs) SDHP

3 Rounds:
30 Scissors
30 Swimmers
30 Russian Twists
repeat

2 Rounds:
1st station-20 med ball slams-run to next area (200yards)-20 toe taps-run to next area-(200 yards)20 thrusters w/medball-100 yard hill run-start over

Yummy, Salmon with Gremolata

2010-07-22T12:26:00.000-07:00

This was a great dinner item. Broiled wild caught salmon with butter, marinated in balsamic vinegar with ginger and herb salt, and then garnished with modified gremolata (lemon, parsley, onion). Try it!

Full Fat Dairy is Good for YOU!

2010-07-20T15:25:00.000-07:00

Check out this great blog: http://wholehealthsource.blogspot.com/2010/04/full-fat-dairy-for-cardiovascular.html

Next time you are at Starbucks ask for "full leaded" regular milk.

Excerpt:People who ate the most full-fat dairy had a 69% lower risk of cardiovascular death than those who ate the least. Otherwise stated, people who mostly avoided dairy or consumed low-fat dairy had more than three times the risk of dying of coronary heart disease or stroke than people who ate the most full-fat diary.

SICFIT: Pray to the Crossfit Gods

2010-07-17T14:16:00.000-07:00

Every time I step into the SICFIT gym I'm nervous, excited and anxious all at the same time. I never know what to expect until I walk away an hour later feeling the endorphin rush and wanting more. Crossfit is like no other workout where you continually step outside your comfort zone and challenge your mental and physical strength. If you fear anything this workout will help you discover the power, strength, courage and confidence that lies within you to overcome it.

Hot Mess, yummy!

2010-07-12T19:23:00.000-07:00

Tonight's dinner consisted of a "hot mess". It's grass-fed beef (burgundy pastures) patty cooked in coconut oil, aged cheddar, sauteed onions and scrambled eggs in beef tallow, avocado and tomato. The grass-fed beef is to die for and the organic, fresh veggies cooked in the coconut oil is superb. You have to try it!

Crossfit Supports Couples Triathlon at Walter E Long Park

2010-07-12T06:53:00.000-07:00

We had a great time this weekend at the Couples Triathlon at Walter E Long Park. It was a beautiful morning and everyone was pumped and excited to jump in the water and get going. It was thrilling being on the supporter side for a change. We cheered for any and everyone. It was great to see all levels of fitness participating.
Crossfit Central was one of many supporters at the event which was represented by Heather Reed and myself. We had kids and adults take part in our "battle of the buddies" where two people had to do various skill work through the run ladder. Winners received Crossfit stickers. We had two young participants that were hooked! We received so many compliments about our involvement in the community and the impact Crossfit has had on people's lives. Nothing feels better than someone yelling across a crowd, "Crossfit, I love Crossfit!"

No Need for Lean Foods

2010-07-11T11:50:00.001-07:00

I continue to educate and inform my clients, friends, family and strangers about the importance of balancing macro nutrients ("good" carbs, fats and proteins) in every meal. I have recently blogged about the importance of fats (time released energy and essential fatty acids) and encourage people to increase their consumption. This can be challenging given peoples misguided perception about fat being the culprit when gaining weight.
I was extremely excited to see one blogger who is like every other American, eating what we call "lean" foods (not a lot of saturated fat), read a few articles and discover the benefits of consuming saturated fats . Here name is Meg and her blog is called Harmonious Belly. Her discovery can be viewed at "The Heat, Energy Levels and Saturated Fat". She also went on to blog about eating coconut oil and butter. I felt it was necessary to share stories from everyday people who are not in the fitness industry that have perceived or been taught fat is the enemy. I enjoyed reading Meg's blogs and the changes she's made in her diet to live a balanced, happy and healthy life. She doesn't detail her move from a limited diet to a dedicated OMNIVORE, but I hope to encourage her to write about this.

Omega 3 and CLA Breakfast

2010-07-10T09:51:00.000-07:00

It was a great morning to get on the bikes and head to Starbucks. While at Starbucks I got a venti green tea latte (match green tea, no syrup or sweeteners and full fat milk) and Rog got a tall black coffee with 2-3oz of heavy whipping cream. After Starbucks we headed over to Whole Foods for our weekend ritual to buy coconut milk, grass-fed beef, wild caught fish, a few organic veggies and loads of heavy whipping cream. Yep, we put all of this in bike packs and backpacks. We tend to find deals online and buy in bulk so it cuts down on our load. Rog just bought 20lbs of grass-fed beef from Burgundy Pasture Beef (we are their biggest fans!) and 6-16oz containers of extra virgin coconut oil and 6-600 gram containers of Super Seed from Vitamin Shoppe.
Then we indulged in a sardine salad for breakfast. It consisted of white onions sauteed in extra virgin coconut oil, organic mixed baby greens, avocado, walnuts, chunks of Gruyere cheese, wild caught sardines packed in water, 2 tblsp balsamic vinegar and 5tblsp of extra virgin coconut oil, minced clove of garlic and a pinch of herb salt (for flavor). Yummy!
The wild caught sardines are a convenient and inexpensive source of omega 3 essential fatty acids. The coconut oil is rich in medium chain triglycerides and conjugated linoleic acid (CLA).

You've got to have good nutrition to perform

2010-07-09T06:51:00.000-07:00

Every time I step into the gym for a workout I know I have to be ready to bring power, strength and an "I can and will" attitude. I've noticed a huge change in my abilities since changing my diet and taking nutritional supplements. My ratio of good fats, carbs and proteins has changed. I eat more fat and proteins and a little bit of good carbs. A day includes; 75oz of water plus, green tea with pure organic coconut milk, High Omega 3 eggs with a small amount of organic kale or spinach cooked in coconut oil, herring with spinach, chopped egg, tomatoes, walnuts in coconut oil, grass-fed beef, celery, carrots cooked with cream, coconut oil. The more fats the more satiated and long term energy I have. I also include MNS-3 (Advocare product)that has 50 vitamins, minerals, herbal extracts, antioxidants, and other nutrients for comprehensive health, as well as, ThermoPlus which supports the body's ability to convert fat into energy and promotes a healthy metabolism. Lastly, I use Catalyst to help maintain muscle mass during exercise and helps repair & protect muscle tissue. I feel great during my workouts as well as post which has not always been the case. I have more people sharing their comments about the changes in my physique. I feel strong, capable and energized every day. Just come to one of my boot camp classes and you will see I still have energy after a 9 hour day of work.I encourage you to look at your diet and think about making changes that you'll benefit from today and in the long run.

Client Workout: Son of a B...Burpee Workout!

2010-07-05T09:57:00.000-07:00

Suzette Ruedas: Suzette has made tremendous gains in the past six months, but one thing that she still struggles with, like most, is Burpees. We name this workout after Suzette as she has time and time again stepped outside her comfort zone and fearlessly tackled one of our most unforgiving exercises. Keep it Suzette!

1 Round:
Start with 50 Sit ups, 40 Russian Twists, 30 American Swings (KB), 20 Burpees, 10 Push ups
Then reverse starting with 20 Burpees after one set of 10 Push Ups
Run a lap
2 Rounds:
20 Knee/knee sit up
20 plank with knee to elbow
20 bicycles
40 Toe Taps

2 Rounds:
Pick up med ball and run to a wall (approx 200 yards) for 20 wall balls, run (200 yards w/ med ball) and stop for 20 med ball overhead lunges, run (200 yards with med ball) and stop for 20 burpees med ball lifts overhead, then run to start area.

Partner Work (2 Rounds):
20 Reps each Round the World
20 Reps each Overhead throw-standing
20 Reps each sitting down chest pass
20 Reps each Donkey Kicks
20 Reps each three tap/throw (Russian Twist)
Run with chest pass 100 yards (down and back twice)

Finish with:
Pistols (standing on one foot other foot off ground, lower down to squat and come up)-***try for 5 each leg ( with partner)

The Whoo Hooo Workout!

2010-07-05T09:36:00.000-07:00

Deborah Krause is a 5pm LCRA boot camper who has been a client for several years. We named the "whoo hooo" workout after Deb because every time we start the warm up she throws out a Whoo Hoo! The class always responds with laughter, and it also provides a little bit of comfort to the new folks. Thank you Deb, for bringing a little fun to the madness!

AMRAP 12 Minutes

30 Shoulder Press- Med Ball

20 skaters

10 V Ups w/ med ball

Run a lap when done with AMRAP

2 Rounds

20 Table Tops

20 Russian Twists

20 bicycles

Then 3 Rounds

20 Med ball Clean

20 Med Ball Slams

20 Toe Taps

2x-150 yard sprints

Partner Finish:2 Rounds

20 reps Chest Pass standing

20 reps Overhead Pass standing

20 each Round the World

2x 100yards-partner chest pass

This is me, raw and exposed

2010-06-29T15:43:00.000-07:00

Here I sit hovering over the bar preparing for a clean and jerk (75lbs), knowing I have to bang out 10 reps, 3 times. My brain is all over place; it's hard to stay focused (thinking about challenges at work-HP, thinking about Boot Camp clients and what their needs are, thinking about SICFIT and how it's transforming my abilities)... Oh, oh ya, back to the task at hand. Coach Zach is repeating skills I need to focus on as I go for the first lift. Before I get the bar overhead I'm dizzy and my breathing is short. I jerk the bar overhead and Zach reminds me what I need to change in order have proper technique. Yes, I seem tired today. I have to believe it's my new diet (all fats, protein and little "good" carbs). If you want to read more about it check out Kurt Harris. I'm a huge follower and do a lot of trial and error with his recommendations which have been a huge positive impact on my health.
Forget about being tired, GET IT DONE! I continue with the lifts (10) and continue to mentally change my technique with every lift, but the actual output is not there. My breathing is off, my power starts too early and I'm lifting with my arms. Urghhh! I continue my running Grace with a sandbag nervous to come back to the lifts. I beat myself up and push myself to get it together and just do it. It's not changing. I can't believe after 3 sets of 10 I'm not making progress. I'm standing there with other coaches giving me pointers and techniques while I think to myself, "you're not a natural at this". "You can't just walk up and think this is going to happen in one move." I only started this a few weeks ago. What do I expect? Perfection! Here I sit raw and exposed; I'm not perfect, I don't know it all, I can't do it all, I make mistakes, I have weaknesses, I have limitations, I am NOT perfect. I share this as I know so many clients and friends have experienced this feeling during physical and emotional challenges. We think we have the answers or we have the ability to overcome the challenge at hand, but sometimes we aren't equipped with the necessary tools at the time and we have to be OK with it. Today I embrace patience and acceptance. It doesn't mean I won't overcome my weaknesses or limitations, but I will allow myself the time to learn, grow and develop while enjoying the journey. I've stepped out of my comfort zone. Won't you?

“In order to go on living one must try to escape the death involved in perfectionism.”Hannah Arendt

Trojan Challenge Finisher! Sheila

2010-06-27T17:48:00.001-07:00

Sheila worked hard and the results showed. She lost a whopping 4.8% body fat and 8.5 inches! She exhibited determination and perseverance which brought her over the finish line. She had the can-do attitude that encouraged others around her to do their best and overcome their challenges. We hope to Sheila at our next challenge. Congrats!

Trojan Challenge Finisher! Mary

2010-06-27T17:41:00.000-07:00

Congrats Mary on decreasing your body fat by 2.5% and losing over 14 inches! You lost the most inches overall amongst the warriors which is a great accomplishment. We are so proud of your efforts and hope you continue with this journey. Mary worked hard and changed her eating habits to see real results. She was a huge team supporter and came up with the idea to create team shirts. We love our shirts and we hope to see you at the next challenge!

Trojan Challenge Finisher! Mindy

2010-06-27T13:33:00.000-07:00

I've had the pleasure of having Mindy Golden in my weekly boot camp classes in addition to the Trojan Challenge, and I continue to see her grow every week. Just when you think she's had enough, she surprises you by completing the round or turning a walk into a jog. Mindy continues to refine and develop healthy habits. She not only changed her eating habits for the better, but she is now taking nutritional supplements to ensure she has a well balanced diet. Mindy lost almost 2% body fat and lost 3.5 inches. Congrats Mindy on your results and keep up the hard work! Your results show.

Trojan Challenge Finisher! Linda

2010-06-27T10:06:00.000-07:00

Talk about a powerhouse! Linda is one athlete to be reckoned with. She went into this knowing she wanted to make huge improvements and her excitement, drive and dedication allowed her to deliver.She lost over 3.5% body fat and 5 inches. I had to opportunity to chat with Linda half way through the challenge and after an hour I came to realize she is the true essence of someone who desires, and has achieved a higher degree of output and self actualization. It's people such as Linda that inspire me to coach and help people to realize their human ability. Congrats on your results and continue your passion and excitement. You're an inspiration to us all.

Trojan Challenge Finisher! Holly

2010-06-27T09:50:00.000-07:00

Holly's dedication and commitment has been inspiring for all during this challenge. She knew what it took to get results. She continued to refine her food intake over the course of seven weeks and practiced her KB moves to ensure she was ready to tackle the last workout. She conquered! Her KB movements were superb which resulted in major gains with her final times. She lost over 9 inches and has gained incredible strength. After the challenge Holly was already requesting more KB movements in class and additional nutrition ideas. I encourage her to join the Women's Challenge in August!

Trojan Challenge Finisher! Suzette

2010-06-27T09:41:00.000-07:00

Suzette Ruedas has become one of Crossfits true inspirations! She has lost over 40lbs over the past several months and over 13 inches just during the challenge alone. Not only has her physique transformed, but her drive and passion is intoxicating to all. Suzette stayed true to her eating habits, she attended 3 boot camps per week, added 3 KB workouts per week and completed the Danskin Triathlon. She is truly a force to be reckoned with. You go girl!

Trojan Challenge Finisher! Mandy

2010-06-27T09:34:00.000-07:00

Mandy Russell was one of our ten participants that completed the seven week Trojan Challenge. She lost 14 inches, 5 lbs and approximately 2% body fat. She modified her eating habits, as well as, attended two boot camps per week, added 3 KB workouts per week plus endurance and even fit in the Danskin triathlon and Honor Our Heroes 5k. When she started Crossfit late last summer she never thought athlete would be in her repertoire, but she has truly earned athlete status. Keep it up Mandy!

Trojan Challenge: The Warriors Conquered

2010-06-26T10:13:00.000-07:00

WOW! What an awesome outcome! After seven weeks of relentless bootcamp, CFC indoor, additional kettle bell workouts and food logs (everyday) these 10 amazing women (Suzette, Mandy, Holly, Mindy, Mary, Sheila, Linda, Christy, Carson, Jessica) not only achieved their goals, but gained inner strength, confidence and tapped into the power they never knew they had. Today's workout consisted of KB American Swings, Gassers, KB Snatches, KB Pass Through and Burpees. These women finished prior to the six minute cut off which was a vast improvement from their original times (benchmark workout). We will post their time at Crossfit Central website this coming week. Check it out! Please come back each day over the next week and I will share each woman's results here. Congrats ladies!

Garage Gym Throw Down Was One Heck of a Turnout!

2010-06-19T11:01:00.000-07:00

We had well over 100 people (contestants and spectators) come out for the Garage Gym Throw Down at LCRA. Each team of two had twenty five minutes to complete 40-60-80 reps of burpee tire jumps, American Swings, Sandbag over the shoulder and carry their equipment to the bottom of a 3 level garage. Once completed they had to throw 6lb med balls approx 7-10 feet at a target for 20 reps, THEN once completed they had three rounds of 30 reps of tire shoulder press, sandbag sprawls and KB squats. Oh no, they didn't stop there. Then they had to run up the three level garage and drop off their equipment at stations on the way up. They conquered!!!! We had three heats and 1st, 2nd and 3rd place for each heat. Check out the final winners at SICFIT.com (will be posted after Monday). Congrats to everyone who participated.

Good Blog about Glucose, Insulin and Hunger

2010-06-15T15:09:00.000-07:00

I like how she describes Insulin and Glucose effect, but I wish she took it further and discussed macro-nutrients and eating habits than help to overcome this. Come to a Crossfit Central nutrition class to get the basics.

Elizabeth Wagner, RD CCN Blog

Glucose, Insulin & Hunger

Hunger is a big culprit in the battle against the bulge. It is incredibly hard to resist unhealthy foods in moments that feel like starvation arrived. An critical piece of healthy, successful weight loss is removing these moments of “starvation.” To understand the basics of hunger, it is important to understand two items that float around in your blood: glucose and insulin.

Glucose, also called blood sugar, is the main fuel your brain, heart & muscles use for energy. Without adequate amounts of glucose your brain does not think clearly and in extreme cases people can fall into a coma. Glucose at elevated levels is also not good. In medicine elevated glucose levels is called diabetes, and creates problems when uncontrolled to the eyes, nerves, kidneys, heart and other parts of the body.

Insulin decreases glucose levels and therefore protects against the damage glucose can create. Unfortunately having an excess of insulin on an ongoing basis in the bloodstream creates chronic inflammation and increased fat storage.

When glucose and insulin work together they create a roller coaster effect insulin always chasing glucose to try and control it (see chart 1). As glucose goes below 70-80 hunger becomes strong. And most commonly we reach for some type of simple carbohydrate (candy, chocolate, pastry) to quench that hunger.

The best example of this is a person who wakes up in the morning after not eating since dinner-ish time and decides to do one of the four options below:

1. Skip breakfast.

2. Drink coffee for breakfast (black or altered).

3. Go to exercise before eating.

4. Eat a starchy breakfast with very little to no protein (i.e. Oatmeal & brown sugar or Cold cereal).

In this morning moment your body the glucose is going down and your brain is sending signals yelling, “I NEED FOOD. I CAN’T THINK WITHOUT FOOD. YOU ARE NOT GIVING ME FOOD. WHERE AM I GOING TO GET FOOD?”

Your liver replies, “I have food. I will rescue you, allow you to think clearly and continue to function well. WOO HOO!! I will be the hero.” The liver then puts glycogen into the blood and it easily converts to glucose to save the day.

The problem is the liver doesn’t just give you a little bit of sugar, which is what you need. All the glycogen the liver has is dumped into the blood and begins the glucose/insulin roller coaster from the moment you wake up in the morning. Glucose becomes elevated and the brain signals for insulin. Insulin then puts most of the glucose away as fat on your tummy. Blood sugar goes down and the “starving” feeling returns usually within 1-2 hours. Then a simple carbohydrate is eaten again and the roller coaster is started all over again. This roller coaster continues all day and increases the total amount of food consumed per day, decreasing you chances for weight loss.

It becomes critical to stop the glucose/insulin roller coaster before it starts. The simple solution is to eat breakfast which contains protein within 1 hour of waking up. Breakfast containing protein becomes a simple beginning to ending “starvation” and unhealthy food choices throughout your entire day.

Now is the time to get moving on your summer goals

2010-06-14T14:09:00.001-07:00

Come join us during our relentless boot camp workout at 5pm or 6:30pm at LCRA. You gain endurance, power, strength and even share a few good laughs with the group. No more excuses. It's time to stop talking and start taking action. Come find out what motivates this group to workout rain or shine. They inspire me every day and hopefully it will do the same for you.

Honor Our Heroes 5k Today!

2010-06-12T10:09:00.000-07:00

What an awesome event! I had the pleasure of meeting many veterans, civilians, kids and pets who showed their support by running a 5k/10k or walking 1k to honor our fallen heroes. I was overcome with emotion as I listened to the Star Spangled Banner and thought about these brave men and women who step into the line of fire everyday for our freedoms. I was so proud to represent Crossfit Central at an event where our programs, techniques and skills are the very foundation that support these men and women to be highly functioning human beings. I encourage you to be courageous, step outside your comfort zone and challenge yourself to the unthinkable like some many our heroes.

6:30pm LCRA Boot Camp Power Lift!

2010-06-10T06:59:00.000-07:00

We not only lift kettle bells and med balls, but sometimes we lift our fellow boot campers! Dave Wanser gets a lift for our strong female 6:30pm crew. This group meets every MWTH for endurance, strength and core training that takes their fitness levels to new heights, literally! Come join a class and try it out. Step outside your comfort zone and see the amazing talents that lie within you. LCRA Class schedule click here!

Fats Help Regulate Weight and Improve Health

2010-06-06T11:41:00.000-07:00

After promoting consumption of fats in my last blog entry I felt it was necessary to explain how fats regulate your weight and improve overall health.

It's important to first note hormones regulate appetite, fat storage and burning of fat. Our source of calories have a large impact on our hormone levels. Those sources include carbohydrates, fats and proteins. The goal with consuming these sources is to maintain proper levels of glucose in the blood.

One example of when glucose levels become off balance is when we consume carbohydrates. Carbohydrates are converted so readily to glucose that, in order to keep glucose levels from rising too high in your blood, your body creates insulin. Insulin lowers glucose in the blood by increasing storage of fat and decreasing the burning of fat. After this process the glucose in the bloodstream can actually drop below normal levels and make you hungry. Bottom line: you've deposited more fat and shortly thereafter you are hungry again.

What if there was a source of calories that released energy at a slow and steady rate into the bloodstream? This source of calories would not cause spikes in insulin levels. Fat is that source of calories that can be thought of as "time released" energy. Since fat does not cause insulin spikes, it doesn't stimulate the storage of fat and doesn't cause you to feel hungry shortly after eating. Be aware, however, that there are good and bad fats. Check out comments from Kurt Harris on Fats and Oils.

Great article on Caloric Nutrition: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html?pagewanted=8

I EAT LOTS OF (GOOD) FATS!

2010-06-04T13:58:00.001-07:00

I talk to so many clients about the importance of fats in your diet and I finally found a blog about fats and oils which dispels the myth. FATS AND OILS
I personally have decided to take Kurt up on his recommendations and changed my diet four weeks ago. My daily intake looks something like the following:
Breakfast-eat: 2 eggs, 1c of cooked spinach in 2 tbsp of coconut oil-drink: green tea with 1/4c of cream-3/4c of coconut milk and a small amount of almond milk for taste (not always used)
Lunch-eat: 4oz salmon (baked with 1 tbsp of coconut oil), maybe a couple of almonds for taste-drink: green tea with 1/4c of cream-3/4c of coconut milk and a small amount of almond milk for taste ( not always used)
Dinner-Grass Fed beef stew which contains Ghee, beef broth, cream, herb salt and wine and vegetables.
I always get a minimum of 96oz of water a day. I carry around a 32oz water bottle which makes water intake a no-brainer.
My physique has changed immensely, as well as, my overall fitness.

So what is it about fats that helps regulate your weight and improves your health?
My next blog entry will explore and help to answer this question.

What Inspires YOU?

2010-05-31T10:45:00.000-07:00

I thought I would take this Memorial Day to run along Lady Bird Lake, reflect upon life and be grateful I have the choice and ability to enjoy the freedoms we forget about each and every day. As I started my run I was reminded that today was the day downtown roads were closed off for the Capital of Texas Triathlon. My run became so much more than just reflection. It became one of motivation, inspiration and complete awareness of the incredible ability humans possess. This Triathlon is the 2010 Para-Triathlete Military Championship. I realized real quickly I was not only surrounded by athletes, but TRUE heroes. These are the people that not only fight for our freedoms, endure life changing physical and emotional handicaps, but in the face of adversity they know they have the potential for greatness. Thank you to all our heroes today for reminding us we all have the potential for greatness! Time to take the potential and make it a reality.

“Greatness is not found in possessions, power, position, or prestige. It is discovered in goodness, humility, service, and character.” William Arthur Ward.

Biggest Loser Outcomes. Will it inspire YOU?

2010-05-26T19:28:00.001-07:00

Have you seen the results of the Biggest Loser???? http://tv.yahoo.com/the-biggest-loser/show/37103/photos/1 Check these photos out if you haven't yet! Day in and day out I preach about the benefits of eating well, working out and getting healthy the right way. I heard someone say these folks are smaller than him and the contestants started out BIGGER than this individual. What's more concerning is this person was uninterested in starting a program or became motivated after this revelation. So what's it gonna take to get people to make the decision to commit to positive, healthy change for a long and happy life? Will it take a disease, a visit to the hospital or losing a loved one??? Why do people choose not to change? What are they afraid of? Time to ask the questions.

Why you should start with "why"

2010-05-22T10:02:00.000-07:00

Simon Sinek explains how great leaders inspire action and innovation by focusing on the Why, not the How or the What.

Simon illustrates the crucial importance of having a resounding and clearly-focused 'why' in business and life and following that passion, and he does so with a model that makes intuitive sense.

You have to check out this video: http://holykaw.alltop.com/why-you-should-start-with-why

Garage Gym Throw Down, June 19th! Austin, TX

2010-05-18T11:30:00.000-07:00

Saturday, June 19th 9am-11am @ LCRA Parking Garage
*Fun & Challenging Partner Throw Down scaled to ALL fitness Levels, Open to the Public!
*Limited to only 50 teams
We'll have a DJ, nutrition and clothing vendors. Workout consists of kettle bells, med balls and body weight. Grab a partner and sign up starting May 19th at www.relentlessbootcamp.com,

No More Excuses

2010-05-17T13:50:00.001-07:00

Are tired you or exhausted after your workouts? Do you feel sluggish? Wonder why? It's your DIET! In my opinion working out is a small part of being healthy. What matters is your NUTRITION. I highlight this in bold letters because as much as I preach about it it never seems to resonate. I truly believe unless people experience an aliment, disease or physical pain they continue with their food habits and never understand the damage they are doing to their bodies. If you think about change we only make difficult changes in our lives because we are experiencing such great pain that it becomes unbearable to continue in that state. Think about when you buy a car, change your phone service or move; most times we choose to change because the current situation is too painful or something is forcing us to create a better environment for ourselves. So, does one wait till they have chest pains, shortness of breath or intestinal issues to make a change to their health regimen?
I chose to make a change about a year ago when I was participating in Crossfit boot camps. Although I was the first to finish our sets or rounds I would walk out of class feeling exhausted, lethargic and sluggish. You shouldn't feel like this after a workout. My coach and I looked at my water intake, my food consumption and I was doing well, but given the food choices I was making I was not getting enough nutrients and minerals. If I was going to feel better something needed to change. I had preconceived ideas about supplements and wasn't excited about the idea of large pills and being on a schedule. What brought me to make a decision to take supplements? The fact that all I had to do was try it, and if it didn't work I would stop. SIMPLE. I went online and Google-d every mineral, nutrient and ingredient in the multivitamins I was about to take. It was the cleanest product I've seen, all in one. The beauty is I didn't have to go to Whole Foods and pull together 10 different bottles, take 20 different pills in one sitting. I started taking MNS 3 (Advocare Product) and began to see considerable differences. My energy levels increased, my eating habits were more inline with high quality food consumption (desire to eat better was there) and it helped to create a habit with eating 3 meals with snacks and an increase in water intake. My peers in boot camp noticed a difference in my physique as I became more lean and stronger. Here we are one year later and I feel incredible. I have the energy to do boot camps 3x per week, along with 2 indoor personal training sessions and recently participated in a challenge. I even expanded my supplements to include "nighttime recovery" which supports muscle repair. It has truly changed the way I view supplements and the ease of incorporating them into my diet. I know there are a lot of you out there that have or do experience the same thing. Why not try supplements? If you don't see a difference then stop. You have the power and control to make good choices for a long and healthy life, start now!

Fight For Air Climb at Frost Building

2010-05-17T06:52:00.000-07:00

This past Saturday I had the pleasure of representing Crossfit while joining many other companies to welcome the participants over the finish line for the Fight For Air Climb event at the Frost Tower. The American Lung Association puts on the Fight for Air Climb which raises funds and awareness to support education, research and advocacy programs so everyone can breathe easier. Participants attend the Stairclimb to support issues critical to family health - improving air quality, eliminating lung disease, and keeping kids tobacco free.
This event is a vertical race to climb 30 stories. Whether climbing for a winning time or simply to cross the finish line, in honor or in memory of someone with lung disease, this event was a great way to challenge one's self physically. You can review results here.

Never Give Up and Push Yourself Outside Your Comfort Zone!

2010-05-13T18:22:00.000-07:00

Tonight is what relentless is all about! The ladies took on several stations that included kettle bells, jump rope, PVC pipe and stairs. They spent 1 minute at each station and when it was time to switch they moved. Not only did they endure quick movements with weight for time, but they had to run over 400 yards with a med ball, 20 wall balls, uphill lunges with 6lb med ball overhead and continue for three rounds. I can't leave out Russian twists and table tops (ab work). The ladies never gave up, even with 86 degree weather and 67% humidity. Awesome work ladies!

Independent Workouts Started for the Warriors

2010-05-11T11:59:00.000-07:00

The Warriors have started their first round of solo workouts. The first workout consists of...
For TIME:
21-15-9

Russian swing

2-handed kettlebell clean

1-arm push press

400m run

Then Workout 2...

AMRAP 15 minutes

15 American swing

15 lunge pass

5/5 Kettlebell pushup crossover

And then there is third workout PLUS an endurance WOD. These women will be doing these workouts on top of their boot camp and indoor classes. Go strong and hard ladies! You will see results in 7 weeks.

Look Out Trojan Challenge, Warriors Are On A Mission!

2010-05-08T08:22:00.000-07:00

This morning at 9am we kicked off the Trojan Challenge at West Lake High School. For our benchmark workout the WOD consisted of 20 American Swings, Gasser, 20 Snatch, Gasser, 20 Lunge w/ Pass, Gasser, 20 Burpees- 3Rounds and each round you had 6 mins to finish. Team Warriors did awesome! When I met these ladies on Friday while picking up their kettle bells they were a little nervous about the snatch and the amount of weight they had to thrust above shoulder level. Yet, coming into the benchmark workout these women were focused and determined. They made it look easy. Watching each and everyone of these women brought me back to the 90/10 Rule (90% is psychological and 10% is physical). Whether they were thrusting their hips to get that KB to swing for it's last 5 reps or they were dropping down for their 18th burpee they never let up and even pushed themselves outside their comfort zone. That's what Crossfit is all about; blur the line between the known and the unknown. I feel so blessed to have this opportunity to coach these amazing 10 women and be a part of their journey. Please come back to see our progress over the next 7 weeks.

Bathing Suit Weather is Here! Time to Step Up Your Game

2010-05-07T08:17:00.000-07:00

Every January we set New Year's resolutions which include being healthy and getting back into a fitness routine. BUT, within one month that resolution falls off the radar. We get busy, we make excuses or we just give up. Then before you know it you're kicking yourself wishing you would have stuck with it now that spring is here and you're spending more time at the lake, Barton Springs or your backyard pool. It's never too late to get into a routine or make fitness a habit. I encourage you to start today! Grab a friend and walk Lady Bird Lake or go to a park and use nature as your gym. Find one activity you enjoy and most likely you will stick with it. Tell friends and family, be accountable. Of course I love the group workout because you have a coach helping you to step outside your comfort zone, fellow workout buddies that encourage and empathize, as well as, that competitive drive that takes your game to the next level. Feel free to check out Crossfit Central bootcamp at LCRA, M-W-Th at 5pm or 6:30pm. We hope to see you soon!

We love our boot camp mascots!

2010-05-06T05:07:00.000-07:00

Chloe is one of our 6:30pm LCRA cheerleaders. She has been a true supporter of mom when it comes to Crossfit and we enjoy having her watch and cheer on our group. Thank you to our #1 fan!

Come Support Your Fellow Boot Campers at the Trojan Challenge

2010-05-05T07:33:00.000-07:00

The 1st Annual Trojan Challenge is here! I'm so excited to guide, encourage and coach 10 women who are ready to take their fitness to the next level! Please come out and watch Mandy Russell, Suzette Ruedas, Holly Bristol, Mindy Golden, Carson Price, Linda Salcedo, Jessica Tennant, Christy Havel, Sheila De Scacchi and Mary De Scacchi complete their benchmark workout this Saturday, start time is 9am at West Lake High School (Practice Field). Please visit this blog for future photos of their progress.

Crossfit Level I Certification is Top Notch!

2010-05-03T08:30:00.000-07:00

We had an awesome weekend at Level I Certification in Dallas! Approximately 55 trainers, non-trainers, Crossfit enthusiasts descended upon Crossfit Strong gym on Saturday morning. We had an idea of what to expect, but after two days of mechanical, conceptual, and theoretical foundations of CrossFit, we were all blown away at the effectiveness and efficiency of the overall program. Heather and I represented Crossfit Central and Nicole, one of Crossfit Central’s clients, was there as well. I can honestly say most everyone was thoroughly impressed with the Crossfit staff; their expertise, enthusiasm and humbleness. Heather and I passed the certification with flying colors and it couldn’t have happened without great instruction and focus. I’m excited to bring the most up to date knowledge and expertise to our Crossfit Central (Relentless) clients.

MUST READ! Kurt Harris, M.D. on Paleolithic nutrition

2010-04-27T05:41:00.000-07:00

Very interesting blog if you want to learn about Paleo nutrition through the lens of a medical doctor.
So many people ask questions about Paleo, and share their struggle with undertaking drastic changes to their diets. I came across "Get Started" http://www.paleonu.com/get-started/ on Kurt's blog and found it to be a great starting point for anyone interested in the Paleo way.
A slight departure from other Paleo nutritionist is his stance on dairy. He does believe you should cut dairy except for cream, butter and Ghee from grass fed cows. To get more on this topic please visit his blog: http://www.paleonu.com/.

Come join our 5pm LCRA Class

2010-04-26T13:34:00.001-07:00

We work hard and know how to have fun! This group gets together every M-W-Th for squats, sit ups, sprints, med ball work and so much more. It's one hour of intense functional movement that provides core strength and conditioning for all levels of fitness. Come try a free class at LCRA, off Lake Austin Blvd near Hula Hut starting May 3rd. Hope to see you soon!

Heal with physical, mental and emotional methods

2010-04-24T13:32:00.001-07:00

It’s been almost 2 months since I fell off a mechanical bull, yep, you heard me right, a mechanical bull! I threw out the alignment in my hips, which severely strained my psoas muscle. This complicated muscle is one of the most important in the body. Joining the lower back and the inner thigh, the psoas muscle is responsible for the movement of the legs and suppleness of the spine. When tight or strained it’s often the cause of lower back pain, knee pain and tightness in the hips and inner thighs. Reading this description you can imagine the pain and immobility I endured for 3 weeks. Not to mention a lot of anxiety because my right quad went numb. Of course the timing of this couldn’t have been worse; I was one of a three member team competing against other teams for first place at the Relentless Boot Camp Adventure Challenge. I had to face the facts I wasn’t going to finish the challenge. More importantly I wasn’t going to be able to sit for long periods of time or doing any physical activity for at least a month, maybe longer. WHAT???? I‘ve never hurt myself bad enough to where I couldn’t exercise. After all my years of competitive sports and fitness activities I’ve never heard the words, “no exercise for a month”. This was one challenge I’ve never faced, but I had no choice. I took this time to invest in furthering my knowledge about Crossfit and nutrition, as well as, continue my mentor-ship to become a Crossfit coach, which meant NO EXERCISE.
I endured 2 weeks of western medicine (rest and Advil) and no physical activities. I was finally beginning to walk and sleep through the night, but I definitely wasn’t healed. I was convinced there was another way, a quicker way. I wanted to make sure I could come back strong with no repercussions. I took someone’s advice and went to see a holistic chiropractor. I’ve never even been to a chiropractor. While laying on the table I thought to myself, what is this weird voodoo stuff? Positioning, repositioning, pulling at my appendages and yep, listening to those crackling noises. To my surprise when we started we could clearly see my left hip was sticking out further than my right, but when we had finished we saw noticeable improvements, not only in my alignment, but also in my range of motion and strength. The numbness in my right quad started to subside after my first visit. I couldn’t believe what happened in one visit. I had several more visits and actually came back to Crossfit and exercise earlier than one month. I’m a true believer in holistic approaches and more importantly, Austin Holistic Health. Dr Collins is well known in the community and a Magna Cum Laude graduate of Texas Chiropractic College. He is the team chiropractor for Team Hotel San Jose (cycling). You can check out his website here: http://www.collinsdc.com/about/. This was one of my most humbling experiences yet. This experience has given me patience, openness to new approaches, trust and further knowledge of the intricacies of our bodies. Be kind to your body and trust it will heal with a little time and personal exploration through physical, mental and emotional methods.

Can we have it all? My answer is YES!

2010-04-21T09:59:00.000-07:00

I’ve been asking myself this question ever since I left college. Can we have it all? Can we do it all? Why not? What stops us? Thankfully the answer for me is not about lack of energy or determination, but the number of hours in a day. There is only so much we can do and we have to make choices about using those hours wisely. I find myself asking this more over the last 3 months as I’ve not only continued with my job at HP, but I’ve added Crossfit coach to my occupation which requires mentoring, teaching, certification, personal training and corporate activities, as well as, I’ve started back into weight training (Olympic Lifting). These three activities require a great amount of time which doesn’t leave a lot of time for personal, but I make it work. How do I make it work? It’s all about managing me not the time. The old way of thinking has been: organize and execute around priorities. But, the challenge isn’t really to manage time, it’s to manage ourselves. Rather than focusing on things and time, focus on preserving and enhancing relationships and on accomplishing results. You have to figure out how to spend your time which is actually categorized in four ways; (Urgent, Not Urgent, Important and Not Important). I’m sharing a time management matrix that depicts the essence of how we manage ourselves (The Seven Habits of Highly Effective People, Stephen Covey).I won’t go into detail here about the quadrants, but let’s just say effective people stay out of quadrants #3 and #4 because, urgent or not, they aren’t important. They also shrink quadrant #1 down to size by spending more time in quadrant #2. I try to spend my time in quadrant #2 because it deals with building relationships, writing a mission statement, long-range planning, exercising, preventative maintenance, preparation-all the things we know we need to do, but somehow seldom get around to doing, because they aren’t urgent. I challenge you to look at where you spend your time and try and move to quadrant #2. Not everything will fall into it, but we can make simple changes in how we manage ourselves to allow us the ability to have it all.

“The bad news is time flies. The good news is you're the pilot.” ~ Michael Altshuler

Lululemon is not just for Yoga enthusiasts!

2010-04-18T19:08:00.000-07:00

If you were like me and thought Lululemon only catered to the yoga industry you're in for a real surprise. I happen to visit Lululemon this weekend, located off West 6th and Lamar St, and the moment I mentioned Crossfit I was greeted by one of Zach's clients who knew exactly what to recommend based on our shared experience. Come to find out, there are a lot of Crossfit women who shop Lululemon.The girls were incredibly helpful and provided quite of bit of detail about each fabric and it's benefits. These clothes are great for intense workouts and athletes who sweat quite a bit. I had preconceived notions about the line and the cost, but after a little bit of education and putting the garments to the test, I was blown away by the moisture wicking technology. I couldn't be happier I made the investment which is sure to last me many years to come. Thank you Lululemon Downtown Austin!

Food Choices Matter

2010-04-16T07:15:00.000-07:00

I happen to be browsing Whole Foods website looking for some good rainy weather recipes this morning and came across a great educational series on "retaking our plates" which is all about empowerment of food choices and its effects. I encourage you to visit "Let's Retake our Plates" site and become more aware of how our actions can help shape the health of our ourselves and our nation .

Wholesome and Healthy Foods at "My Fit Foods"

2010-04-15T11:30:00.000-07:00

Wow! What an awesome lunch experience today. I never leave the office for lunch ( I work from home and cook my meals), but today I decided to venture out to visit My Fit Foods. I pass by every M-W-F coming home from the 5:30am boot camp off 360 HWY (Bridgepoint School). I walked in and saw people enjoying lunch in the seating area to my right and then Voila! There to my left were HUGE refrigerators filled with prepared meals that ranged from snacks, breakfast, lunch, dinner to Carb meals, Low Carb meals, Gluten Free, Wheat Free...the list goes on. You can see all the ingredients right there while shopping and even see the staff making the meals. I had the opportunity to meet Jason Pazderny (Store Manager) and he was excited to share the growth of their business and the various store locations coming. If you go let them know it's your first time to the store they'll give you a 10% discount. They also have 50% discounts on meals that have shorter expiration dates which work out to be an incredible deal. I stocked up on 5 meals and ate the Tilapia and Vegetables, it was yummy and filling. Check out their website and testimonials today!

Work hard, but make it fun! 6:30pm LCRA

2010-04-15T07:29:00.000-07:00

The 6:30pm LCRA class has been growing and we couldn't be more excited! We like to make it interesting and fun so last night Zach and I decided to split up the group (we each took 5-6 people). Half way through we switched groups. Listening to the feedback, folks really enjoyed the change and mix of activities, as well as, getting to know other boot camp members. Let's just say, looking at this photo you can tell everyone worked hard and had a good time. We look forward to seeing you at the next class!

Decide to Come and You'll Be Glad You Did! 5pm LCRA

2010-04-15T07:03:00.000-07:00

Every Monday, Wednesday and Thursday boot camp members descend upon the 3rd level of the LCRA parking garage to work hard and enjoy team camaraderie. Last night we had a group of dedicated ladies step outside their comfort zone and really go the distance. When I say dedicated I truly mean it. At the end of the class they mentioned they were not looking forward to coming, but they came and they couldn't be happier they made the decision. They walked away feeling great and reinvigorated . Thank you Jill, Ferrel, Deb and Karen. Keep up the good work!

My inspiration: 5pm and 6:30pm Boot Campers

2010-04-14T04:54:00.000-07:00

I've been working out for a year a half with the 5pm and 6:30pm LCRA boot campers and shortly I will no longer be a boot camper, but leading the classes. This comes as no surprise to the groups as they've been a part of my transformation during the past two months.
After a year of Crossfit I realized I wanted to live out my passion that I left back in the 80s to pursue a career in the high tech industry. My fellow boot campers may not realize this, but it was their dedication, hard work and commitment to lifestyle change that highlighted what really mattered to me; providing guidance and support that empowers people to choose a lifestyle that embraces longevity, health and happiness.
As I continue with my career in high tech I've decided to expand my journey and share with others my understanding of work/life balance and how to harmonize them. It's tough to do one without the other. A topic I will cover in a future blog.
I'm excited to have the 5pm and 6:30pm boot campers join me on this journey as they were an integral part of my inspiration. I look forward to many more experiences with our current and new boot camp members.

90/10 Rule

2010-04-10T10:30:00.000-07:00

I had the great pleasure of meeting with one of the most beautiful people I know, my best friend Patty. We went to breakfast at Galaxy Cafe (yes, high quality foods)for some one on one time.
While we were talking I had the opportunity to share my opinion that was based on the 90/10 rule (she hasn't seen my story, but she will soon). It seemed to really resonate with her as I watched the expression change on her face. This moment reinforced my desire to speak to people on a national level, share my experiences and empower others to make positive changes in their lives.She is incredibly compassionate, empathetic, as well as, very open and receptive to embracing new ways of viewing situations and life. One of her greatest qualities is her willingness to learn and grow through our shared experiences.I'm excited to see new outcomes from this conversation.

My Story

2010-04-06T16:42:00.000-07:00

I’ve always been a fitness fanatic, ever since I was a wee bitty thing. My first taste of it was when I was introduced to the Presidential Physical Fitness Challenge back in 3rd grade. I didn’t have any experience running, jumping or any of the other activities the challenge required. I was afraid of the unknown, BUT I wanted to try. I prepared with drill work and sprints to practice for the 50 yard dash. Turns out I was not only, the fastest girl, but I was the fastest 3^rd grader!

I didn’t know at the time what kind of impact this event would have on my life.

Throughout my junior high, high school and college years and beyond I was introduced to various athletic programs, fitness challenges, team sports and there wasn’t a program I didn’t try out, join or participate. Anything from soccer to cheer leading, water sports, snow sports, track, cycling, triathlons, marathons, weightlifting and the list goes on.

Unbeknown to me at the time, that 3^rd grade experience gave me the courage and confidence to face obstacles (challenges), BUT the most notable lesson was the obstacles weren’t external (physical), they were internal (psychological). I use what I call the 90/10 rule, 90% of obstacles are internal and 10% are external. I chose to focus on the 90%; my fears, my doubts, my excuses. The things I can control.

This 90/10 rule has become the foundation for how I approach life!

If you look at my career path, I went from selling natural foods back in the early 90s to selling software in the high tech business. I didn’t even know how to turn on a computer. And now I work for a hardware company within the technology space (HP) focused on building a world class consulting organization. Prior to this role I’ve never managed or led a team. Yes, very different companies, very different roles and literally no experience in the specific fields. A large part of my career success is due to 90/10 rule. I focused on the 90% (internal obstacles) in order to blaze new trails throughout my career.

Here I am today using my old tried and true method to blaze a new trail!

I’m not only going to continue my efforts at HP, but I’m embarking upon my most exciting journey yet, joining the Crossfit Central family! After one year of being a Crossfit Central client I realized my beliefs, places I’ve been and where I want to go are the core values of the Crossfit Central group. With my fitness background, my career experiences and passion for a healthy lifestyle I want to leverage Crossfit Central as a platform to share my experiences, life lessons and become a national speaker so everyone can have access to lifestyle methods that will bring longevity, health and happiness.