Life, Lunges and a Little One

Fittest Games 2012

2012-01-27T14:35:00.010-06:00

A little under a year ago I entered my first CrossFit competition. The Fittest Games. I was what I like to call a Crossfit baby. Undoubtedly the most distinguishing factor of my CrossFit infancy was my lack of basic skills, some of which I had not even tried before, muscle ups included. Thankfully I can laugh at myself now but in the early days I honestly had trouble keeping the names of the Olympic lifts straight in my head,"Which one is the snatch again"? Another tell tale sign that I was a new was the one lonely pair of Lululemon shorts that sat in my closet. I didn't know they would pave the way for many, many, many more to come, but I'm glad they did. For these reasons and many others I was a CrossFit baby, crawling around the box enjoying a WOD or two a week.

You may wonder how, with so little experience a newbie like myself got roped into competing. Lets just say the gentle and sometimes not so gentle persuasion of others can really push you to do things that make you a bit uncomfortable. And while competing to satisfy others was of some incentive there was part of me that wanted to do it for myself. I had a one year old at home and I needed a challenge, something outside of work and being a Mother. I didn't know it at the time, but I needed to feel like an athlete again. I hesitantly signed up for the intermediate division and headed to Austin for the first time.

Fast forward a year and I qualified for the pro division at The Fittest Games. Something that makes me laugh in a way. Who would have thought? At times I feel like I'm still just pretending to know what I'm doing. Occasionally it may actually look that way. Regardless, I've taken leaps and bounds from where I came from, and I've watched others around me do the same. That alone is a testament to CrossFit and one of the many reasons I love it. I'm always challenged, always stretched and always pushed to be better. CrossFit helps me grow both physically and spiritually. While I might not be a CrossFit 'baby' anymore I certainly still have a lot to learn. Here's to the Journey!

Comparison

2012-01-23T14:04:00.011-06:00

It's easy to get caught up comparing ourselves to others. As humans we have a natural tendency to desire what we don't have. We look at others and we covert the qualities, abilities and physical traits we either see lacking in ourselves or more desirable than our own.

The problem with comparison is that it has enormous power to steal joy. A joy that comes from being thankful for our own abilities, talents and qualities-thankful for the things that make us unique. Comparison says, No to the way God made me and yes to the idea that I could have done it better.

Total acceptance of yourself is the only way to beat comparison. Recognize your strengths, identify your weaknesses and then work with what God gave you. Accept yourself-the good and the bad. When you can do that its time to put yourself under construction. Start working hard but not in an attempt to become someone else. Desire to be the best YOU, whatever that looks like! As a dear friend once told me "Don't try to fill someone elses shoes, buy yourself a new pair"!

Trying to do it all

2012-01-13T15:17:00.007-06:00

Being a Mother looks a little different for each of us. Regardless of if you stay home, work full time, or juggle both, I think we would all agree that being a Mum/Mom is one of the most rewarding things we can do as women. It can however, be one of the most difficult.

Inevitable at one time or another we all feel the 'Mom guilt' that can be associated with having children. We worry that we aren't doing our absolutely best with and for our children while trying to juggle all the other demands of life.

I used to think I could fix that feeling of inadequacy by changing my schedule or wishing my circumstance was different, but I've learned that isn't the case. In fact the opposite happened. I learned that those things I truly value outside of being Brennan's Mom are the things that make me a great Mom. Work, Exercising, Volunteering, bible study and time with my husband are things that not only strengthen me physically and spiritually, but they do the same for my family.

That being said, It's taken me time to find a balance that includes these things but always puts my family first. For me that means having a good grasp on what is important and selecting the things that can impact us and others in the most positive way. I've learned it's not about doing the most activities or overbooking myself, because when that happens I allow the day to become about getting things checked of a list rather than anything of substance or value. I want to make the conscious choice to not live life so busy. To do that it's critical for me to be able to recognize when to say yes, but even more importantly when to say no. How we spend out time is a choice, whether we want to admit it or not. I want to choose my family first and the things that make me a better Mother and wife. I want balance without having to strive for it or sacrifice my sanity.

After all motherhood is a season of life that will one day pass by. While I recognize and enjoy the benefit of things outside of being a Mother I must say that slowing down, taking things off my list and saying no more often has taught me more than anything. I've learned to be still amongst the chaos, but also when there is no chaos. I've learned to truly be in the moment and realize just how fleeting that moment is. I don't need to fill each day with activities. I don't need to cram schedules and overextend myself to be a good Mother. In fact learning to let the day unfold on it's own has proven the greatest blessing of all.

So, what DO you eat?

2012-01-09T14:04:00.015-06:00

A big part to success when changing your diet is accountability. Food Journals are a great way to get real with yourself and also provide accountability. For years I've had clients bring journals for me to look at. I've had them email me, which allows me the added benefit to put that wonderful highlighter and strikeout function into practice. However, as a visual learner I always felt like I was missing some of the picture, excuse the pun. At times I couldn't be sure if my clients understood portion control, or if they were even telling me the truth. Let's be honest we all can fudge a bit when describing our food intake to someone that is going to critique it. That's when it hit me. It's time to photo journal your food people!!

These days almost everyone has a smart phone and taking a picture is a cinch. I tried it myself recently and it made the world of difference. There wasn't anything lost in translation from my plate to the paper. What you see is what you get. My clients of course have to provide me with more information like times of meals and ingredients, but on a whole it is working great. If you are more of a visual person or are looking to just try a new way to log your food intake start snapping! It may change how you look at your food.
Below is a day in my life, just to give you an idea.
To a select few (you know who your are)please keep those picky critiques to yourselves :)

Breakfast: 2 eggs/ 2 pieces bacon/ green beans...and of course my WODPAK :)

Snack: Apple and almond butter

This is my empty shaker from my 'Recovery' Progenix. I love it so much I couldn't even get a picture of it before it was gone :)

Lunch: Zucchini Lasagna and sweet potatoes

Snack: Berry Shake and a piece of beef jerky

Dinner: Slow cooked pork roast and yellow squash casserole

Goodbye to ME..

2012-01-06T14:12:00.005-06:00

Its a new year. A time when lots of people reevaluate their success and failures from the past and make promises to improve, do better or simply change all together. I hear and see so much this time of year regarding "My goals", "My mantra", My motivation, My Song". While I don't doubt that these things can be and are beneficial in keeping people on track and motivated. I do doubt the weight, ability and the faith we put in ourselves to accomplish things.

As for me, I need to refocus. This year has to be about taking the 'Me' and 'Mine' out of goals and dreams. It can't be all about me and I don't want it to be!
The faith I have needs to rest solely at the feet of Jesus Christ and not on my own abilities or desires. Those God given talents need to be used for a greater purpose, apart from building myself up and fulfilling selfish dreams. I'm learning that His dreams need to be my desires. That everything; the good, the fun, the bad, the ugly all need to be used for His glory. What does that look like? I have no idea. What I do know is that anything He has for me is far better than what I can conjure up myself.

While I'll try not to be, I'm sure I'll be like most other people and their New Years goals. I will slip up at times, I will make mistakes and I know I will have a lot to learn. I will not however, give up. For not even the selfish stuff my heart desires can compare to the joy it is to serve and honor such a faithful God.
Goodbye 'Me' and 'Mine'. Hello 'You' and 'Yours'.

WODPAK Review

2012-01-04T08:12:00.006-06:00

A month has come and gone and I'm left with an empty WODPAK:(
As sad as I was to see the bottom of that blue container it was a good reminder to post some feedback regarding this new product.

First let me speak to what for me has been the most overwhelming positive about having WODPAK in my diet. CONVENIENCE. To go 30 days and not miss taking basic supplementation is unheard of in my life. With WODPAK I was able to do it, even in the craziness of Christmas and the new year. At home, in the gym, visiting family or traveling it was no hassle and no work bringing them along with me. It's a 'throw and go' kind of product. Throw it in your bag and off you go!

The convenience of WODPAK also allowed me to have consistency. Just like working out and dieting,to see any real results or change you need consistency. For the first time I was able to do that I am sure that it helped. Any body placed under the demands of training needs the necessary things to recover. As someone that hasn't and isn't crazy about taking a bunch of random supplements just for the sake of it I can say that WODPAK has all that stuff I need without going overboard.

You can Google these ingredients to find out for yourself. Or check out some quick info below.

Fish oils:anti-inflammatory properties,good for mental health and combating heart disease
Vitamin D:linked to maintaining a healthy body weight,crucial for the absorption and metabolism of calcium and phosphorous which is important in the maintenance of healthy bones, immune system regulator.
Zinc/Magnesium:participates in hundreds of chemical reactions in the body, maintains healthy muscle and nerve function and blood pressure. Magnesium regulates heartbeat and blood sugar levels, and supports the immune system. Improves deep sleep which aids in recovery
Glucosamine/Chondrotin:Reduce swelling in the joint, helps the body repair connective tissues.
Creatine: Improved muscular endurance and strength, recovery time.

All sounds good right? The only thing that stood out to me was the creatine. I still attached this supplement to guys trying to put on size. As a women I wasn't after that and I certainly didn't want my muscles holding extra water so I would feel and look puffy. I was quick to find out this is not the case. It is a small amount of creatine and after a month of use I can honesty say I have had zero problems. If anything I really contribute the Creatine for helping me recover a lot faster. Something that is really important.

I thinks its pretty easy to see that there are many benefits in taking WODPAK, not to mention that it's also such a good price. I really suggest you check out WODPAK and try it for yourself. I'm sold and I'll be starting my second pack today!

Pain free=work (Part 2)

2012-01-02T13:48:00.006-06:00

Happy New year Everyone!! My quest to be pain free continues. I'm six days in and things are going well. I am staying consistent with my mobility work, and also consistently doing things that cause a great deal of discomfort at times. Certainly my problem hasn't been solved, nor did I expect it to be. However, my achilles/ankle hasn't gotten worse and I am seeing a difference in pain levels first thing in the morning and at rest. Range of motion has increased when I really get in there and dig around.

Ice:
Currently I am icing 3 times a day. Without a doubt after I workout and then additional times after that. If you see me in the gym or box many times it will be with an ice pack taped to my leg. Yes, ideally I'd sit and elevate but we don't live in an ideal world now, do we? I've also gotten good at icing on the floor while playing with Brennan, this of course has the added benefit of being sat on, climbed on and used as a track for his cars...good times :)Don't ignore the power ice has on injuries. Ice will:
Decrease inflammation
Decrease pain
Speed nutrients to the area
Promote healing
Decrease swelling
Decrease tissue damage
Decrease muscle spasm

If you haven't spent much time icing, expect a couple of different feelings to occur. Cold,burning,aching,numbness, You get those things and your on the right track.

Myofascial release:
OK so fancy word for soft tissue treatment. That being the connective tissue that provides support and protection to the muscle. No surprise that soft tissue can be restricted by overuse or some type of injury or trauma, sounds familiar...It's also when pain sets in, along with muscle tension, inflammation and poor blood flow.
Typically you'll see people foam rolling to get the benefits of Myofascial release. I am also a big fan of the lacrosse ball. Mostly because you can reach smaller areas easier and it applies a lot more pressure, hence better results, and yes, more pain! I've taken it a step further this week and whipped out the barbell. Nothing quite like have 45lbs of metal pressing against some really sore bits. The bar is great for your quads but also for your calf muscles. You can lay on it like you would a foam roll to get your calf muscles but you can also flip over and let the bar press down on you. Certainly with this approach you cannot control the pressure. Below is a picture of me using the barbell to roll my calf muscle/soleus. Since I was doing it by myself I used the dumbbell to anchor the bar each time I positioned it. The trick with this one is to make sure that you are relaxing the muscles while doing it.

Foam rollers, lacrosse balls and bars are a great help, but don't underestimate what you can do by massaging the area yourself. Now, when I say massage I don't mean gently rub the muscle with some lotion. No way. I'm talking about getting in there and digging around. Apply hard pressure and work your way up the muscle. I also try to add movement in my foot and ankle when I do it.
Band stretching:
This has helped me work on range of motion with some applied pressure. Keeping the foot anchored flat on the ground push forward so as to stretch the calf and achilles. I switch to face away from the band as well.

Something else important to note. While my main problem area is in my ankle and achilles I am treating a much larger area. The calf muscle has been a big focus but I am also touching on the sole of my foot along with my hamstring quad and hip. Although pain can be very direct and limited to one area it can also be referred from another part of the body. I'm making sure that isn't the case.

I have lots of new goals for 2012. One of those is to make this particular injury history. I hope that some of these methods will help get you pain free as well. Remember to be consistent, Good Luck!

Pain free=work (Part 1)

2011-12-28T21:09:00.006-06:00

Nobody likes injuries, but those nagging chronic injuries can really get under your skin. I've embarked on a little journey myself the last few days regarding my own chronic injury, that being my left ankle/achilles/calf muscle.

Sadly I've been dealing with this injury since 2011 CrossFit Regionals, far too long in my book. I've had some therapy, done some of my own and I've spoken at length with an orthopedic surgeon. I've gotten very few answers but lots of guesses regarding the exact problem. Still the pain continues and my range of motion progressively gets worse.

I decided this week that would be responsible for my own health and my own rehab. I may not be able to specifically diagnose my injury, but at this point who can? Instead I chose to take matters into my own hands. I threw out the mentality of my 20's, one that just ignored any injury until it eventually went away. Unfortunately this 30 something body can't do that anymore, and it's time to stop pretending.

My take action steps into getting moving again.

1.Research.
Thankfully the CrossFit community is a wealth of knowledge regarding all kinds of treatment and mobility. I hit Mobilitywod.com first to see what expert Kelly Starrett had to say. I gathered some new stretching ideas to add to what I already had, and I also listened to his thoughts on similar types of problems.

2.Find Time.
That may seem pretty self explanatory but for someone that trains, works and runs after a two year old free time is not always that easy to come by. I've decided to stop the excuses, just like I tell my own clients, and make time for whats important. Truth be told injury recovery has not been important to me previously, and it shows. Now my mindset has changed. How can I possibly think I can get stronger,faster and more efficient at technical movements when I am constantly in pain and compensating for that discomfort. The answer is, I can not and will not!

3. Put it to practice.
All the mobility exercises in the world aren't going to do any good if I don't transfer the idea into action. I have made 'fixing' this injury a high priority on my to do list. Although I have tried for a while I cannot pass my problem off to someone else to fix. If it's going to get done, than I have to do it. Bummer, but the truth.

So what is my treatment going to consist of?
Lots of soft tissue work using my good friend, the Lacrosse Ball. Resistance work and stretching, and lets not forget ice. I figure I can't make it worse so I may as well dive in and see if I can make it better.

Here's to a pain free leg and of course the journey!

Good? Great? Or somewhere inbetween.

2011-12-17T14:03:00.004-06:00

In high school I once had a coach tell me, "you'll be good at everything but great at nothing"

Harsh words for a kid when I look back, but at the time I'm not sure how much it really impacted me. Perhaps in some way I believed it...I was the kid that could always jump in to any sport and just seem to pick it up.
Once I was selected to play on a representative field hockey team having never even attempted the sport before. My preparation consisted of my Mum giving me a quick run down on how to use the stick the day before selections and away I went. I had no idea of rules and positions, but somehow I was able to fake it just enough.

Perhaps that's what my coach meant. I'd only ever be 'good' because I never had focused and disciplined practice of one sport. I relied on natural ability because that's what was available to me. I didn't know any different. In my small coastal town in Australia a once a week practice was considered enough, especially if you were playing 4 other sports at one time. Given the opportunity I don't even know if I would have chosen one sport. I liked the variety each provided.

The first time I noticed that my lack of concentrated practice in one sport was really affecting me was when I came to America to play Soccer. Aggression, speed and agility I had, refined ball skills I did not. The difference between beginning a sport at age 13 rather than 4 seemed very obvious. Regardless of my history I learned a lot with regular practice and had a successful college career. I was good, but I wasn't great.

Fast forward to present day and I can look back at my well rounded sports career and see its value. I'm thankful for the solid foundation it has given me for a sport I now love. CrossFit encompasses all those skills I learned from swimming, volleyball, softball and lets not forget that illustrious hockey career. I never get bored with he same moves and drills like I used to from one sport. Its always challenging, always different. It's like I'm back in school again, playing several different sports in a week.

When it comes to CrossFit I know I lack time and experience in this sport, along with some skill and technique. But for the first time I realize that I'm not 'faking it' anymore. Those qualities that were present all those years ago are the foundation for a true athlete.
Granted I may only ever be 'good' at CrossFit by world standards, but that's OK. CrossFit allows me to be great everyday by using, pushing and redefining my own abilities. It doesn't have to be about how I compare to others but rather how I campare to myself the day before. I can be great everyday.

Fall down. Get up. Repeat.

2011-12-08T12:04:00.002-06:00

I remember watching my son as he grew and went through the stages of development. Learning to roll over, crawl, walk, climb. You name it, there was a lot of changing and learning going on. I think what I enjoyed the most about the whole process was watching his sheer determination and will eventually win out each time. He'd fall down and get back up as many times were needed. He had no concept of failure so he just went to work, over and over again.

I'm wondering when, or where we lose that type of drive to succeed? Perhaps it's that our goals and desires become more about our own ambition rather than survival and natural instinct? I don't really know, however I do know that sometimes I expect things to come easier than they do. When that happens I am quick to reevaluate just how bad I want something, instead of just picking myself up and getting back to work. In essence I weigh the cost.
Is the outcome worth the work needed to achieve it?

Counting the cost isn't a bad thing, but it needs to be done before we dive into each challenge. If we don't do it beforehand, we either quite the first time we fall or we get tired as we continue to fall and eventually give up. If I count the cost ahead of time I know what I'm going to be required to give up, I've thought about how hard I'm going to have to work. I recognize that anything worth achieving has a cost.When I count the cost I am not surprised when I fall. Instead I can get back up knowing I am inching closer to my original goal. I may not be able to credit natural will and determination,like my son, but I can choose it!

"CrossFit is not my Passion, it is not my purpose".

2011-12-05T13:30:00.006-06:00

"CrossFit is not my Passion, it is not my purpose".

Say that to some hardcore CrossFit athletes and they may think you have lost your mind. The truth is, I do love CrossFit, but I hold true to my previous statement. It is not my life, nor will I allow it to be.
Granted I don't always do the best job of balancing family life and work life but there are many things that come before this awesome sport. Many things that should always be my passion and purpose before CrossFit. Obviously my husband and my son are up there, but above and beyond them is my relationship with God.

The last thing I want to be is an athlete that dives head first into training and allows it to consume my life and the lives of my family, while conveniently tagging an overused scripture to my results or success. And while I don't doubt the power of scripture for a second I am wary of a watered down, convenient faith. One that throws a small dose of God into our own passions without it really affecting our choices.

I really desire my relationship with God to be about His glory and not about my own. I want it to affect every part of my life, including Crossfit. If that means a chance at the games in 2012, then I will be thankful for the platform and try to be humble and gracious at the opportunity. If it means walking away from CrossFit altogether, I will graciously do so knowing that He has something better for me.

For now God is using CrossFit to show and teach me so many things. He is allowing the discipline we learn in CrossFit to become apart of my spiritual life. He is teaching me that no matter how noisy it gets or how much things hurt He is there mentally, physically and spiritually. I can't think of a better way to honor God than by taking care of the body He gave me and by doing some incredible and extraordinary things with it.

After all, God is already present in every aspect of my life. He's just waiting on me to acknowledge that presence and tap into that power.

supplements made simple

2011-11-30T19:24:00.003-06:00

I'm very careful about supplementation. I like to stick to the basics. Fish oil, joint support, perhaps a multivitamin. My problem is that I'm not always consistent taking them. When I do manage to remember I find myself shoving them in while running out the door, hands full, bag on my back, Brennan swinging from one leg. It's just not convenient. I'm also terrible at refilling something when it runs out. I haven't taken fish oil for 2 weeks, why? because that's how long ago I ran out. If I didn't know the benefits of these supplements I'd probably just stop trying, but thankfully I do know. That coupled with the demands of CrossFit and I am reminded that I need everything possible to help me stay healthy.
Well today I was introduced to something new. It's called WODPAK. For those of you that aren't CrossFitters I'll remind you that WOD is the abbreviation for Workout of the Day.
Upon checking the blue container out I was immediately thrilled to find the supplements I need each day packaged together, Yay. It may not be a big deal for some of you but this means no more rummaging through the cupboard to find what I'm looking for. It also means that I can quickly put a pack into my gym bag or purse as I head out the door, taking them when it's more convenient and my two year old isn't asking for some of Mummy's 'candy'. If you travel or compete this is ideal as well, no need to pack all those jars of supplements or have rouge pills rolling around your bag.

So here's what WODPAK CONSISTS of:
Fish Oil
Glucosamine/Chondrotin
Vitamin D
Zinc
Magnesium
B12 / B6 /
Folic Acid
Creatine

Lots of good stuff without going overboard. I started my WODPAK today so I'll let you know what I think once I've been using it for a while. In the meantime you can check out their website www.WODPAK.com

How do we stack up?

2011-11-26T11:37:00.007-06:00

Athlete or not, as humans we spend a lot of time comparing ourselves to others.
How fast can someone run? How much do they weigh and how tall are they? What can they lift, press, pull, jump? Many times we look at physical ability through eyes clouded with numbers. Then we ask ourselves, how do I stack up?

Those numbers can give us a general idea of talent and ability, they are not without value. However, those numbers don't tell the whole story. What we really undervalue in people are the things that aren't so easily measured. The things we can't slap a number on or rank against others.

I'm talking about Integrity, Character, Perseverance, Willpower, Humility, Discipline and Faith. Powerful qualities in their own right. Qualities that have won out many times over their more flashy physical counterparts. These qualities are harder to build than muscle but once established they are much harder to break.

Occasionally you'll find these qualities in the greatest of athletes. More often than not they are in the heart of the underdog. A person or athlete, that lacks the necessary stats on paper but will rise far beyond physical limitations and become a fierce competitor. You wont know it ahead of time but these competitors have the biggest heart of all. They are in my opinion the most fun to watch.

Give up or Go on?

2011-11-24T19:36:00.004-06:00

We've all been there, that place of discomfort, that place where it seems to make more sense to turn back rather press forward. In that moment negative thoughts are either given power and allowed to spring to life or they are cut off, ignored and pushed aside. That place is different for everyone. Some fear it, some welcome it and some choose to avoid it, but it exists for us all. It is a place that will never quite go away. At the very least it can become a faint whisper heard briefly in the distance, but it can also be a loud roar that's heard often...it's up to us. Pain, doubt, fear, call it what you like. We give it power, and we choose to give it a home, whatever aspect of life.

So how do we limit the power of 'that place'. Simple. We go their often. Over and over again we make the choice to dig in our heels and fight. Refusing to let 'it' get the better of us.
'That place' will never go away, it will not get easier. We can only get more comfortable being there. More comfortable pushing past, through and out of it's grasp.

When that small voice whispers "give up" I will choose to hear "Go on!"

two years ago...

2011-11-23T14:52:00.005-06:00

When I started this blog Brennan was just a couple of months old. In a few short hours he will turn two! It seems my 'Little One' isn't so little anymore!
Time has flown by, but as most parents know that time has been such a blessing. Not always easy, but definitely a blessing.
I used to hold Brennan to workout, doing lunges and sit ups with him. Now he is copying me, doing squats and push ups, and with incredible form I might ad. You've got to love the uncorrupted abilities of toddlers. Not to mention the boundless energy.

There are many cool things about having a baby but it wasn't lost on me that as Brennan grew and gained more weight, my own strength and fitness level increased. He was like a perfect little squoosy dumbbell, perhaps not as easy to hang on to but he served the same purpose. As he constantly grew and changed, I was also forced to. We stayed active and with a balanced diet not only did I return to my pre-baby weight quickly, but I lost a lot of emotional hang ups I had with food in the process..not to mention a few extra pounds :)
For me having a baby gave me a greater respect for my body and it's capabilities. Unlike most Moms I actually like my body better now. Well...perhaps with just one or two exceptions :) Regardless, I now find it easier to push myself physically and I am still amazed at what the body can be trained to do and what it can recover from.

I love training new Mothers. So many of them lack confidence when they begin, they feel like they no longer recognize themselves. Self image as a lot to do with that. I'm a big advocate for working out as soon as it is safe and possible post baby. It is the perfect time for mothers to rediscover themselves, just as they learn and discover their new little ones. While there is no question that a new baby should always be the focus and first priority, no-one can overlook the importance of a healthy and happy new mother.

As I reflect on Brennan's birth two years ago I am amazed by so many things. The beauty of new life, how fragile it is and just how much it can teach you.
Brennan you are my most precious gift!

Being Coachable

2011-11-11T16:26:00.010-06:00

I've been an athlete under many coaches over the years. Some of them good, some of them not so good. I've experienced coaches that knew a lot and coaches that just thought they did. Good or bad there has always been one common factor, me. Sometimes I was coach-able sometimes I was not.

Now, when I say I wasn't coachable I don't mean I just blatantly chose to do my own thing despite what I was being told. I did see this occur in other team mates occasionally but it certainly wasn't something I ever consciously chose to participate it. Perhaps it was because I was scared of completely bucking authority, or that I never quite got prideful enough or sure enough of my own abilities? Either way I don't feel like I was ever completely uncoachable.
I was, however, at times 'selectively coachable'. Choosing to do what my coach told me when I agreed with it and disregarding instruction when it related to something I did not. In this instance I still listened to that small voice in my head, my own. I gave myself too much power and I had trouble giving up ideas that I thought were correct or better.

Reluctantly coachable would be a good way to describe most of my experience in sport and with coaches. For me this meant always doing what the coach said and asked, regardless of if I had doubts about what I was being instructed. This type of mentality usually included me setting some sort of time frame and saying something like,"I'll do what coach says for 6 weeks. If it doesn't work by then I'm going back to my own thing".
The up side about this type of coaching was if the coach proved themselves within my allotted time frame. If that was the case we both won, but if there were still doubts in my mind after a certain amount of time I usually went back to my own comfortable way of doing things. For me being selectively coachable can be best described as holding back just enough so that I wasn't 100% committed or responsible.

Finally there is being a completely coachable athlete. Having the ability to trust that your coach has your best interests and ability at heart. Handing over power while having a mutual respect and understanding of each other. It's a rare thing, but a powerful one. When completely coachable coach and athlete have a special relationship and coaching becomes a two way exchange. Each party takes responsibility for challenging and engaging the other. Completely coachable athletes take criticism well, have high respect and a high level of trust for their coach. They also feel like they can challenge information, ask questions and openly discuss past experiences, failures and successes in order to improve.

Certainly becoming a completely coachable athlete is a process. It involves the right coach and the right athlete with a single vision and goal in mind. Athlete and coach must come together, learn from one another and develop ideas and approaches together.

My question for you today:
What type of Athlete are you? What type of athlete do you aspire to be?

God talks to me through pushups and pullups?

2011-11-07T14:11:00.005-06:00

I am always interested to know how people hear from God. Not because its something that I doubt occurs, but because I am amazed at how personal God is in the way He connects with us. Clearly He knows our inner most thoughts, fears and desires (Hebrews 4:14).

That being said it wont come as a surprise when I tell that God uses my physical state, my training and my body to parallel my spiritual life. Thankfully He knows the best way to get my attention and to teach me. Sometimes those lessons are subtle and slow but they can also be like a slap in the face. Which in many cases is what I need :)

The pain, and yes, sometimes the suffering that occurs during physical exertion is a good reminder to me of several things. Firstly that God's discipline just like exercise is always good for us. Even though at the time its not enjoyable, afterward there is a multitude of good things that come from being trained in the correct way, both physically and spiritually (Hebrews 12:14). We should also be reminded that pain, infliction and suffering are temporary, just like this life and in our workouts. Those tough things we face produce some pretty amazing and Godly characteristics like perseverance, character and hope (Romans 5:3-4).

Like many of us I constantly need to be reminded that I am really capable of very very little on my own. It is by God's grace and that alone that I am able to do the things I do, including running, jumping etc. It is for this reason that I am acutely aware of the many physical weaknesses I have. God uses my weaknesses to make me rely on Him and His strength. It is for this reason that my weaknesses should be cause for celebration rather than frustration.
2 Corinthians 12, one of my favorite verses says it all....
"My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong".

Just like life sometimes a good workout can be a total beat down. CrossFit, my workout of choice certainly has a way of exposing weakness and making you feel like you can't go any further. When I get a bit down on myself I have to remember that my walk, or my run :) is important for others just as much as for myself. Taking the focus of my self and helping others gives purpose to how and why we do the things we do. The challenge is to be humble, to find strength to move forward but also to move others forward with us. Perhaps one of the most powerful verses that speaks to me about this is Hebrews 12:12-13
"So take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong".

How cool is that!

I have many stories about specific events, workouts and injuries that God used to get my attention, to teach me or get me refocused. I thinks it's a rare thing to have a mind that understands truth, a heart that desires truth and the will to act upon truth. It's rare but it's what I long for. I hope that you are aware of how God is speaking to you..

Investments that always pay!

2011-10-26T14:26:00.004-05:00

Just a few years ago in our late 20's Eric and I learned some huge lessons regarding the gift that life is and truly how fragile it can be. Not that we lived life recklessly before, but in a sense we were young, naive, seemingly invincible and with a full life ahead. Or so we thought. Thankfully when that false reality was taken away we chose to not let it devastate us but rather for it to be a catalyst.

On the heels of Eric's remission announcement and with a baby a few months away we were fully aware that God was the only one that knew the timing of our first and last breath. And what incredible timing He has! Somehow releasing that power to God gave us a freedom we hadn't experienced before. It was clear that we needed to be more intentional with the time we did have and with who and what we invested in.

In the past two years God has allowed us to rest and recover, Thankfully! He's taught us how to not sweat the small, and medium, things in life. I'm still learning how to keep some of the big things under wrap :) It's been a mostly quiet time as we listen and wait. Recently, however, I have began to think and feel that something must be coming soon. I'm well aware that spiritual growth doesn't happen while things are all 'smooth sailing'. That doesn't mean that something bad is going to happen but rather that He's ready for me to start using the things I've been learning. God must be getting ready to rock the boat!

What is slowly being revealed to me is so far from my scope of my own knowledge and power that I know it must be Him. I keep thinking, surely you have someone better for this? Which is funny in and of itself. So many times I've asked for direction and purpose, when I finally I get it I say, "sorry that's not the plan I was hoping for"
Geez, who do I think I am?!

Yep, just like all those non exercisers out there that finally peel themselves off the couch to workout. It's time for me to get ready to flex that faith muscle. To step out and get ready for anything.
To begin with all I can do is pray for step number 1 and trust it will come together. I'll worry about step number 2 when I get there. Certainly this next exiting adventure will involve some major life lessons not to mention trust. But perhaps what I am most excited about is watching God bring the right people together to make it happen.

Let me leave you with a couple of questions that have been on my mind lately.

How are you investing your time?
How are you changing lives?

Good things to come people! Keep fighting the good fight!

Competition time!

2011-10-23T13:37:00.008-05:00

This weekend I competed in my first Team CrossFit competition. Oktoberfest Obliteration is held in Tomball Texas, the same town that CF Regionals were held this year. Thankfully it was NOT at the same venue and more importantly it wasn't 110 degrees.
The cool thing about this weekend wasn't that there was a lot less pressure or even that I knew I could do every component of each workout. It was getting to share the fun of the day with people that have the same love of the sport as I do. It was cool to have so many more people from our box competing and just tagging along for the ride. Oh my, how our young CrossFit 'box' is growing!

My teammates were two guys that are like brothers to me. Josh and Mark. Like siblings we fight and bicker at times, pick on each other, call each other out and hold one another accountable. But when it comes down to it we have each others back and know how to push and motivate. We also share a common thread, Faith. We knew what we wanted to accomplish with the weekend and we walked away with so much more, including a win!

Its nice to be able to do something you love with people that support and encourage you. It's a completely different thing to have those same people supporting and encouraging you through life, when the workout is over. That's a bond that isn't easily broken!

So despite having a great time carrying 90lb sand bags, jumping rope backwards, pushing a sled, running with josh on my back, yelling at Mark to finish his thrusters and standing on the podium in the end. There are perhaps more great memories from hilarious moments in the car, at dinner the night before competition, dancing with Konnie and Michelle, talking about the Lord, stuffing our faces with pizza and lets not forget stopping at Dairy Queen for blizzards. We had a great weekend and I am so glad I got to be a part of it!

Diet Wrap Up

2011-10-14T16:14:00.006-05:00

Sorry for the delay on this post, blogging has had to take a back seat lately as work and family have been in full swing. Its been close to 4 weeks since I kicked off of my healthier eating adventure and I've learned some things. Not that I ate terrible before but I was finding myself becoming reliant on sugar and just letting some nasty habits creep back in. Let me first be forthcoming and note that I only really committed to 3 weeks of stricter eating so week four will be its own post :)(lots of nasty confessions to be made! OK, perhaps just one or two)

Interestingly enough I found the first week of this challenge not too bad. Week two was actually more of a struggle as the novelty wore off and I found myself really wanting something other than water to drink. Typically I rely on Crystal light and the occasional coke zero to break the boredom. Regardless I made it through and tried to turn my attention elsewhere. The only thing I did have about 2 weeks in were some zucchini brownies, which contained dark chocolate pieces. I can't even begin describe how good they were!

Deciding to take some time to be more accountable for food choices is always a good reality check, especially for me. Sometimes you don't realize what you're fueling your body with until you really have to be honest and confront it head on. The goal of this for me wasn't to lose weight but rather to cut the crap I put in and use some discipline. Another benefit was coming up with some great new ideas for healthy meals, which is exactly what I needed. One can only live on ground turkey and lettuce wraps for so long before boredom sets in.

What I did learn is that balance is most important for me. I tend to do better having Monday through Friday as completely clean eating days and then allow myself some moving room on the weekends. Which probably explains why the weekends on this challenge were such a struggle. Anyway, 'balance' doesn't mean I eat my weight in food over Saturday and Sunday but rather that's when I can splurge on soda, eat out once or twice and have a treat. I don't want unhealthy attachments to food and I certainly don't want it to rule my world or my family's. Thankfully after many years it seems that this approach along with a good chunk of God's grace and mercy I am free from those attachments.

What about diet and performance? I think clean eating is probably more important than I originally thought when it comes to performing at your best. After the first week of being tired and perhaps a little grumpy? I felt great. Energized and ready to work out. I even hit some personal bests on a few lifts.
My conclusion. Cut sugar for the most part and concentrate on eating healthy and balanced for the majority of the time. Prep for competition 3-4 weeks by being strict monitoring intake and keeping it clean. It may not be the best way to be super lean and show off an 8 pack but for me it's livable and physically and mentally balanced.

Paleo Farmers Pie-The easy way

2011-10-11T20:21:00.021-05:00

So I compared lunches with Josh today. I had Zucchini lasagna (recipe to come I promise), he had some kind of fancy 'Farmers Pie'. Although my lunch smelled and tasted great the truth is, so did his! We always want what others have, don't we?!
Anyway, after the front row seat I had to his precious pie and after hearing him rave about it for the past week I figured it was time to check it out.
The original recipe is from Paleo Comfort Foods. Once I had the recipe in front of me I scanned the list of ingredients...I had doubts. The boring web page offered me little inspiration which didn't help. I decided that this particular 'farmers pie' recipe was not for me. I need simple and I need fast, I don't need a list of 50 fresh herbs and spices. I would either find a different version or create my own.
Thanks to Nom Nom Paleo
I got just that. Although I still changed some things :)
I was already at home and I really didn't want to have to go to the store. Good thing I had already prepared mashed Cauliflower on Sunday.It was in the fridge and ready to go :)
I browned onion in a pan and then ground beef. I added a packet of frozen mixed veges, Gasp! Frozen vegetables, oh the horror! (Things can't always be freshly picked, cut and available..for me anyway)!
I added some basic spices and sauce that I had at home (oregano, basil, pepper, a little oyster sauce...yadayada....
After spreading meat and veges in a dish I covered it with the mashed cauliflower like the recipe calls for. I used basic white cauliflower. The purple color used in the pictures on Nom Noom Paleo just kind of freaked me out a bit.
Bake it in the oven and it was done. Wheat free, Gluten free, Super easy and Super Delicious!!!

Guess what I'll be having for lunch tomorrow!

Veges now, so you can veg out later.

2011-10-09T14:56:00.004-05:00

Hats off to you guys out there that get home from work and then cook an elaborate meal for your family. Of all meals during the day I have the least energy and concern for dinner. It's no secret that I don't like to cook, combine that with a super picky husband that eats on other end of the spectrum as I do and a toddler with his own discriminating taste and its no wonder that I cringe at the approach of six o'clock. That's why if I want to eat and eat healthy its imperative to get things prepared ahead of time. Sunday is a great day to do that. Cook chicken, cut up fruit, make meals that can be either frozen or refrigerated for the week ahead. Anything that can make your life just a little bit easier.

Try preparing your vegetables ahead of time. It takes very little effort and makes sides for dinner fast and easy. My standbys at the moment are cauliflower and sweet potatoes.

Cauliflower-I simply wash it, take the stems off and boil it until tender. The cool thing about boiling it is that I can walk away and get some other things done in the process. Once its cooked I take to it with my hand held blender (yep I don't even want to waste time with a food processor) and I mix it until it looks like mashed potatoes. I add garlic powder and that's it..Done! Sure you could add butter and salt but really it doesn't need it. The cauliflower is creamy, tasty and healthier without that stuff.

Sweet potatoes-OK so these can be done in the microwave without too much trouble, but hey, it still takes time. Time that I know I will not spend when I have my 32lb son wanting to be held or dancing and jumping around the kitchen. Besides I like them better mashed.
Just peel, cut up into medium size pieces and boil. Zap them with the mixer/food processor when they're cooked and add some cinnamon. YUM!

The great thing about both these veges is that they reheat really well and maintain their texture. Could you ask for anything more :)

Get ready for the week ahead but be sure to enjoy a very rare rainy Sunday if you're in Texas.

Friday Night=Pizza Night

2011-10-07T14:29:00.009-05:00

Please don't ruin a week of good eating by scarfing down pizza from one of the many chain stores out there. Pizza can be made a whole lot healthier and be a whole lot tastier than you think. It should also comfort you to know I make it regularly, because there is no way I will cook anything that involves a long tedious process :)
Although my recipe is a little different props to my friend and training partner Josh for the inspiration on this one.

Make the Crust first

1C coconut flour
1/2 cup almond flour
1 egg
Basil
Pepper
Oregano
Garlic powder
tsp baking soda
Coconut milk-only enough to form a doughy ball

Flatten onto a tray. Bake at 350 for 20 min.

Spread on a healthy organic red sauce. Cut up onion, bell pepper (capsicum for my Aussie friends) Zucchini, tomato, spinach and toss with a little olive oil. Pile veges onto the crust...I also used chicken pieces that I already had cut up and ready to go. Add a LITTLE cheese if you're doing dairy and away you go. Bake for another 20 minutes. Yummy pizza that wont make you feel sick the next day or kill all that hard work from the week.

Zuchinni Brownies

2011-10-06T20:15:00.004-05:00

Ok so if you've been good all week it may be time for a little treat on the weekend. This is a great version of brownies without the carbs, its paleo friendly, and I give it double points for the zucchini! Don't worry if you haven't added zucchini to baked goods before you wont taste it. In fact it makes everything super moist and yummy. My Mum used to serve up all kinds of goodies for me and my brothers with hidden vegetables. She was so sneaky...but oh so smart!

Zucchini Brownies

1 cup almond butter
1 1/2 cup grated zucchini
1/3 cup raw honey
1 egg
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1 cup dark chocolate chips/chunks

Cooking Steps

1. Preheat oven to 350.
2. Combine all ingredients in a large bowl.
3. Pour into a greased small baking pan.
4. Bake 25-30 minutes or until a toothpick comes out clean.

At first I was sceptical that they wouldn't set without any kind of almond or coconut flour, but that was not the case. In one batch I also tried leaving out the honey and I added a tablespoon of carob powder...Two thumbs up! So if you don't want to use honey they will still taste great. Like I've said before I am not a cook but don't be afraid to adjust, change and experiment with recipes so that you can make them fit your needs. Occasionally you will bomb but for the most part you may just surprise yourself :)

Power in Choices

2011-10-03T14:52:00.008-05:00

This week I've had to focus a lot more attention than I would typically like on diet and nutrition. Not that I don't think nutrition is important but it's not something I want to have control over my life or be overly focused on. I like balance and am not big into deprivation and strict rules. Especially when weight loss is not a goal. Regardless of how I feel towards my own eating habits this nutrition challenge has been a good test for me and I am looking forward to seeing how it affects my training and performance. Not surprisingly with this going on I have had to be very mindful about what I put in my body and about the choices I am making. In fact I've been thinking a lot about choices.

We make so many choices each day, many of which we are unaware. Usually the big choices stick out to us, but what about all the tiny ones we make during the course of the day? Whether we realize it or not our choices carry a lot of power, and say a lot about ourselves. I consider food choices to be of the smaller variety but when you look at the overall picture it can play a big role in the quality of life you have. Food is a powerful thing to many people, it can be like a drug. People turn to food for comfort, celebration and to dull pain. That may be simplifying things a little, but I can honestly say that most people-especially those in the gym-have some weird attachments with food and eating.

Part of the reason I think so many people struggle with making good decisions when it comes to food has to do with their ability to make choices. Not a huge news flash, right? But why do people sabotage themselves, choosing the wrong thing when they know the right? This issue can get extremely deep and complex and although I've dealt with many people and many different issues regarding food I am not a licensed counselor nor do I have the time or desire to go there :) My real focus today is in the choice itself and having both the ability and opportunity to make it.

In my heart I believe that part of the problem is that people don't respect choices. We are so used to them, so desensitized to them that choices have become a hassle and a nuisance to us, just something else we have to decide on. We have forgotten the power that OUR choices have on our world and our lives, much less the impact they have on others. What if we didn't have choices to make? Would we respect the power that they hold? What if other people were making the choices for us? What if those people didn't have our best interest at heart? Would this make us appreciate our choices and weigh them differently? Would small choices suddenly seem large if we couldn't make them anymore?

What has really given me perspective this week about choices is the time that I have the privilege of sharing each week with several young girls. These girls all come from very difficult and very heartbreaking circumstances. Neglected, abused and mistreated these children have had no choices of their own. The ability to make choices was taken from them and used against them. The result is devastating. As I listen to these beautiful girls not only does my heart break but I am overwhelmed by the power of choices. Our own choices. Choices of others. Probably one of the only things these girls can choose is how they see themselves. Believing and choosing to see themselves as God does rather than how either the world or their own self portrait paints them. Interestingly enough I find this same choice lacking in many of the people I come in contact with each day. Funny how the needs of those with thousands of choices and needs of those with so few are eerily similar. It is a choice to see yourself the way God does. It means choosing to not believe the words of others or our own portrait of ourselves.

So this week as my choices have surfaced-even those little ones regarding food and working out-I haven't looked at them with quite so much annoyance. Rather, I am thankful to have the choice and I am reminded that there is power in those choices.

Pumpkin Muffins

2011-09-30T17:57:00.005-05:00

So I've made it to the weekend on what I would consider a very successful first week of clean eating. No sugar and very little processed anything. How have you done? Are you making changes and sticking to them? I'm interested to know so keep the updates and questions coming.I have really enjoyed hearing from you guys this week and helping when I can.

Since it's Friday I think its only fair to enjoy a little (healthy) treat for the weekend. Tomorrow is October so it's only appropriate that I make something with Pumpkin in it. Perhaps it will invoke Fall and the cooler weather will finally visit Texas...I can dream.
OK so we're going to make some Pumpkin Muffins. Before I list the ingredients I think its only fair to tell you this recipe seems to change each time I make it so please use your digression regarding the amounts, they may need to be changed depending on what you do and don't use. These are guesstimations :)

Pumpkin Muffins

2C Almond Flour
3/4 to 1 can of organic pumpkin
3 eggs
2 scoops of vanilla protein powder
1 tsp baking soda
1 tsp baking powder
Cinnamon/Pumpkin Spice-its up to you how much...approx 1 tsp
1/4-1/2 cup agave nectar or honey. I chose not to add this today but they're much better with a little natural sweetener!
Nuts if you want..pecans or walnuts are good

Batter should be smooth and not dry. Add a dash of milk if you need to improve the consistency

Bake 350 for 10-15 minutes or until fork inserted into the middle comes out clean.

You can top with chocolate almond butter for an extra yummy treat. Just don't be like me and eat the whole jar :)

Have a great weekend guys!

Sand Bags!

2011-09-29T15:36:00.005-05:00

Workouts don't have to be expensive. Today I made a visit to Lowes and picked up some 50lbs bags of sand for just $3.45. Some heavy duty duct tape to reinforce it and make it last longer and this little gem is ready to make me work hard.
Next on the list are some 80lbs bags for the boys. Premier CrossFitters be warned you could be seeing these in a WOD or cash out soon...YOU'RE WELCOME!!!!!

Trail Mix-without the junk

2011-09-28T15:33:00.003-05:00

Having snacks and food prepared ahead of time is key to being successful when eating healthy. Trail mix is a great way to get in some good fats and get past those times when your energy crashes. Like anything it's not a food you can just mindlessly devour while in front of the T.V. There are calories in there people!! Either way I love it for an alternative to the junky trail mixes you buy in the store.

Paleo Trail Mix

16 oz roasted unsalted sunflower kernels
16 oz unsalted punkin seeds
8 oz roasted almond slivers
6 oz dried fruit I used apricots but pineapple would work as well
5 oz dried flake coconut

You can adjust the amounts depending on what you do and don't like. I have also added soy beans before

Whats for Dinner? Try this.

2011-09-27T16:38:00.011-05:00

Zucchini Spaghetti and Meatballs

I made my meatballs with turkey but you could use anything you want. My boys opted for ground beef so I used seasoning on theirs. You could also do bison or sausage.
The zucchini spaghetti is one of my favorite things. I don't cook it too long because I don't like it mushy, but to each his own! I use a julienne peeler to cut it like regular spaghetti. Another option for spaghetti is to use spaghetti squash. Zucchini is my preference
A great tasting meal without those nasty noodles and a whole bunch of sugar.

ENJOY!

Day two...breaking habits.

2011-09-27T13:26:00.005-05:00

Day 2 of operation detox and it seems I'm still on track. Other than a slight energy/hunger crash yesterday afternoon I'm doing well. I must admit that both yesterday and today I haven't felt so chipper about working out but I've gotten through what I needed to. Besides, I can't blame this solely on food either. CrossFit has a special way of keeping you humble. Some days you walk away thinking you've got it figured out, you feel stronger and as though your moving forward. Other days its like the barbell is clued to the floor, your form is crap and you can't seem to do anything right. Nevertheless I find myself returning for another dose the next day. The best thing for lack of drive and motivation is to jump into a class for the workouts. There is nothing better than sweating it out with others suffering through the same thing and being encouraged to continue on. Gotta love community!

To speak more specifically about these past 2 days. I truly believe that realigning nutrition is about creating habits, good habits. I found myself getting rid of an old one yesterday as I made a quick trip to Brookshires. Out of a habit I'd created through the summer I found myself excited and planning my travel path in such away as to swing by Sonic for a 'special' afternoon drink. How sad. Now there's a habit worth breaking.
Wouldn't you know it I also had to make cupcakes last night for bible study. The cruelty of it! On day one of all days. Now, I'm not one for cake, its just not my thing but I've been known to eat some icing during the process. You'll be pleased to know I did not. I pretended that cake batter and icing was laced with some type of unknown poison and steered clear. But you'd be surprised how many times you finger just kind of voluntarily comes up to you mouth for a taste :) Again another habit and a bad one at that.

What bad habits have you guys allowed into your life that are effecting your nutrition? I've been speaking about this with my clients today and its very enlightening to see the ways we justify things and try to fool ourselves. Its always important to be honest, unfortunately I see a lot of people that aren't honest with themselves

Clean eating no sugar... Join me!

2011-09-24T19:15:00.008-05:00

I just erased what I stated with regarding this blog. Instead I'm going to keep it simple and take responsibility for what I am about to do. Telling you guys will help keep me accountable.
I'm a big believer in balanced eating. I don't like extremes and I like to be able to live my life in a way in which I can enjoy all it has to offer. That includes food in moderation. I do however also understand the effects that sugar can have on ones body. It effects mood, hormones and the part the bothers me most it is highly addictive.

It seems that recently I've let that old 'friend' sugar crawl back into my diet consistently. Like I said before I don't mind it showing up occasionally but when its the hook after every meal, or a handful of something on the run I've let it take back some control and I hate that feeling.
So with several competitions less than a month away it's time to once again get this nasty stuff out of my system, feel better and hopefully perform better! The kicker is that during this first week I'm going to feel anything but better.

Join me on this interesting journey, or just sit back and chuckle as I suffer through this first little bit, its up to you. Your accountability will keep me honest and pushing forward, hopefully I can inspire you to clean out your diet and see how much better it makes you feel.

Oh and just so I'm upfront. When I say no sugar this week I mean. No processed carbohydrates, artificial sweeteners (goodbye coke zero) and of course sweets. Eating clean will entail meats, vegetables, nuts seeds, some fruit, little starch and NO sugar.

Here we go!

A prayer of mine

2011-08-30T11:08:00.004-05:00

Like many parents, each night I pray for Brennan. That prayer typically includes requests for good health and safety, for peaceful sleep and for his future. I thank God for the blessing that Brennan is to our family and for the many ways he grows my faith. Many times however when I get done with these prayers and Brennan finishes with a sleepy "A MAN"!(Amen) I find myself praying quietly for the obstacles Brennan will face in his life. I know that may sound strange but for me it seems very naive to neglect this. I would be disillusion to believe that I can pray his life into a fairytale of perfect events. Not to mention I don't want it to be. Certainly I want the very best for my son but without hardship, trial, without persecution how will his faith grown? How will he know God is faithful, good, just and loving? How will he know that God hears the desires of his heart when those things aren't tested? To read it is one thing to truly believe it in your heart and soul is to experience it.

In the mist of struggles it can be hard to see the silver lining, to be thankful for the pain and the hurt. I am by know means proficient at this but I have learned to praise God and be thankful through the toughest things. I can do this because I know I'll come out better on the flip side and in the process God will have gotten rid of some more of my junk and I'll have a deeper faith and a more joyful spirit. Isn't that what life is about. Experiencing, learning, sharing....rejoicing!

In a several years when Brennan is old enough to understand I'll explain why I pray this way. I'll tell him how my two greatest miracles where born out of one of the most trying times of my life. Times that I can look at now and see the greatest growth in my faith.
During that time God told me to just wait. I didn't understand it then. My heart hurt and my joy went away for a while. Then after waiting and after several years struggling with infertility the most incredible news, I was pregnant. For a few days I lived in bliss, my promise fulfilled. But who would have thought just a week later the news that I was pregnant would be followed with the news that Eric had aggressive cancer.

Would that type of timing make sense to anyone? I doubt it. I thought my wait, my struggle was over when I got news of Brennan but there was a bigger picture far beyond what my tunnel vision could see. The wait would continue but now we would also have to fight.

To spare you the details and to make a long story short I carried Brennan while Eric fought a tough battle with cancer for several months. It was quite the year. Thanks to God Eric was announced in remission and three months later the wait ended and Brennan arrived. Almost like a prize for finishing the race. The truth is Brennan wasn't the prize he was the hope that God gave us to keep going. Our prize was knowing the faithfulness of God, seeing His work in action, and learning early on in life what our focus should be. Sometimes I look at Brennan and it makes me laugh that he knows nothing about the events leading up to his birth or just how long we had to wait for him. But as horrible as that time was I am thankful for it, there is one thing about being completely vulnerable and stripped of any type of security, it will make you rely on God and focus on what really matters, whether you like it or not.

So each night I pray for Brennan I keep in mind that his life is not always going to be rosy. He will face obstacles, he will get hurt and frustrated at times. Although I don't want to see him struggle, what parent does, I know that at times he will. My prayer is that those struggles build his faith and teach him about Gods love and mercy. That amidst anything it is still possible have comfort, peace and joy.

FOCUS

2011-08-27T20:56:00.005-05:00

Focus is an important trait to have when you have a goal in mind. Without focus the disruptions of life tend to sneak their way in, causing a shift in goals and priorities. Many times a shift in priorities can occur without us even realizing it. For this reason it is important to have others keep us accountable and pointing in the right direction.

A few months ago I decided on a new goal. That being that I would train specifically for CrosssFit competition and see where it took me. Such a goal, like any requires some sacrifice. Now self sacrifice is one thing, I believe self sacrifice is relatively easy if you are passionate enough about something. To me real sacrifice comes when your personal goals require the sacrifice of those around you, usually family. That's when things can get tricky. Keeping this in mind Eric and I prayerfully considered if my desire was simply selfish ambition or rather something I could use to Glorify God. Once we had our answer I moved forward.

We discussed boundaries ahead of time to make sure that my priorities would remain on point and in tact. You'd be interested to know that none of these boundaries had anything to do specifically with Crossfit training but rather family and focus. That's right, in order to do this my focus would NOT be CrossFit.
Don't get me wrong I love CrossFit and I want to do well. In fact I am positive that other athletes currently training have their own programs and needs at the top of the list with everything and everyone else revolving around it. However, for me Crossfit must come behind several things in order for me to claim success. In part because I define success as something other than just winning. Ultimately my ability to live a life in a way that honors and glorifies Christ is success. If I can use CrossFit as a platform to do this, than I have achieved success whether I am standing on the podium or not.

SO for the past few months I've been doing my best to get in training around family time, work and a very active little boy. At times it has been challenging at best. There have been days when I have missed workouts and slept through alarms but somehow I've managed to keep the focus on God and Family and not on myself. In doing so I've been able to enjoy my time working, working out and being a Mum and wife. I've felt balanced, that is until recently.
Somewhere in the past two weeks I lost that balance and Crossfit took center stage. Whats funny about saying that is that my workouts didn't become any better, in fact they actually became worse. My focus shifted from others to myself and that is never good. It seems to only breed pity, jealousy and a whole host of ungodly characteristics. Thank God for my husband who so kindly pointed out this shift. He didn't accuse me but simply asked "where is your focus"? Right then I knew..I was off track.

Goals are great, in fact they are important to have. We just have to leave some wiggle room for God to do His own thing. Some times His plan may fall right in line with our own. Many times however it's about getting yourself to line up with His plans and putting your own to the side. So, this week I'll be trying to get back to balance. Moving my focus off myself and my own desires and back to what matters. I hope you'll join me!

The heart of man plans his way, but the Lord establishes his steps. Proverbs 16:9

Yeah, I'm back

2011-08-26T13:29:00.003-05:00

yes, I know. It's been a while since my last post. Just when I was beginning to think I would never have the time or energy to blog again, here I am. To be honest it had crossed my mind that perhaps blogging was just a waste of time, another thing on the list to do. I questioned who was I really impacting anyway??

I can happily say that this particular question has been answered. In the past 2 weeks I have had several different people reference my blog. A couple thanked me, one told me they where waiting on my next post and two others I was able to help by referencing past blogs. I guess it is serving a purpose. That being said I can't promise to have a new post each week but lets just say I will make a effort to be more consistent.
As for the several requests I've had for a pre and post pregnancy only blog...I appreciate your trust in me to give you good information but until and IF number two is on the way I just can't see that being my only focus, but I will try to better categorize my blogs regarding pregnancy topics so they are easier to find :)

So to give you a quick overview of recent happenings I am resorting to bullet points.

*For those of you who didn't know the Crossfit games where held in California a few weeks ago. A world wide competition to see who is the 'Fittest on Earth' It was amazing and I found myself completely caught up in the whole thing. Not just the workouts but the venue, the competitors, the stories behind each person, amazing stuff!
Certainly CrossFit is growing and each year it will reach a new level. I find myself wishing I was a few years younger, or that I had found CrossFit earlier. Yes age is just a number but lets be honest it does play a role in performance, especially when you have had limited exposure to it before. Anyway, I am still training, trying to get stronger and work on my skills...we'll see what happens.

*Eric had a scan recently which was ALL CLEAR! This means 2 years Cancer FREE! God is so good. How blessed we are, and how far we have come from that terrible time. However we thank God for it, we know He used that time to grow us so much spiritually, as a couple and also as individuals. He truly does use all things for good.

*I competed in the LifeASRX CF competition in Dallas recently. I placed 4th which wasn't too bad. I was a little disappointed being that some of the big names weren't there to compete, this made me think my performance should have been stronger amongst the girls that were participating. It was however good practice and certainly a whole lot of fun.

Ok, so that's the big stuff out of the way. Glad to be back!

the body 1

2011-07-18T20:25:00.003-05:00

In my profession I spend a lot of time watching the body. I see it in constant movement. Some movements are short and sharp,laced with power and full of force. Others occur much more slow and smooth pushing the limits of balance, stability and control. At times the movements of the body look natural and occur with ease. Other times the movements are forced causing the body to struggle. From the smallest fibers to the most prominent muscle, ever part in the body plays a role. Regardless of speed, direction, range of motion and power when I look at the body I see movement.

Ephesians 1 :22-23..And God placed all things under his feet and appointed him to be head over everything for the church, which is his body, the fullness of him who fills everything in every way.

To fully understand what it means for me (the church) to be the body of Jesus as He says, I must reflect on how I see the body every day. Reaching, working, flexing, stretching, doings, always in motion and always moving based around the outside demands that we place on it. That's the body I know and see and man that's a lot to live up to!

So with this visual in mind can I honestly say that we as believers, the church, are a good representation of a body that belongs to Christ?

A W.O.D in my mind

2011-07-17T20:48:00.005-05:00

I see the board and acknowledge my strengths and weaknesses. A snapshot appears in my mind, the equipment, the movement patterns, the transitions and time. I run a quick inventory of my current nagging injuries. What exercise is going to make what body part unhappy today?
I hear a small voice, "Do I really want to do this"? Then a louder voice, "It doesn't matter, you're doing it so warm up".
I'm quiet, just let me get my equipment and I'll be out of your way.
3, 2, 1, GO!
I get to work but I feel stiff, the movements don't feel fluid yet. Those few nagging spots remind me that they didn't magically disappear overnight.
A tiny voice begins in my mind "You can't do this, just stop and rest no body will care!"
and so it begins, the real battle...
A moment latter another voice booms. "Come on! you are better than this, Keep going!"
I press on.
Suddenly, quiet..the battle of my mind over for now. I settle into my discomfort and let the movement take over.

"Just breath, I tell myself. It will be over soon"

Sweat dripping the clocks beeps.

It's over, time to breath.

I ask myself, "Did I maintain form with each movement, What could I have done better?"

I wind down, My body can rest now but more importantly my mind can to.
Ahhhhh the high post WOD. I'm feeling good, happy to chat with you now...

One last look at the WOD before I leave. I tell myself, "I'm not doing that again!"

return from regionals

2011-06-23T20:28:00.004-05:00

Well, its been a week since I arrived in Houston to compete in the 2011 South Central Crossfit regionals. I arrived there full of nerves, unsure of my abilities and just how I would stack up against the best in the region. I left 3 days later having qualified for the finals on Sunday. My fear of being out of my league and out of place overcome, and the desire to improve and train stronger than ever.

Before the first WOD I thought my nerves may just swallow me up. But, once I heard 3..2..1 Go! it all went away and I just went to work. Battling a 110 degree heat index and some super strict judging standards proved to be difficult at times but just added to the number of things in the challenges ahead. After the first day I was moved to the faster heat with well known names that have years more experience than myself. It freaked me out at first, for a moment I wanted to return to the comfort of the heat with the no names but I was quickly reminded that the bigger the challenge the more I tend to rise to the occasion. Besides, this would really show me if I could hang with the power houses or not. I believe I did just that, given the amount of training I've had and also the limited experience. I finished 12th in the end, dropping from 9th after I was unable to compete in the final workout due to injury.

The coolest thing about this weekend was seeing God really give me the strength I needed, beyond myself. I know it was Him who got me through some of those workouts and lifts. Truly in my weakness I am strong...if I allow God to carry the burden.
The other thing, Eric has a new appreciation for crossfit and all that it involves. I think the atmosphere and crowd really made him remember what its like to perform in front of others and he was able to see the caliber of people competing outside of our small town. When there are ex pro football and baseball players, ironman competitors etc. it really gives some credit to the intensity of the sport.

Overall it was a really great weekend. Tiring and painful at times, but totally worth it! I am excited for what lies ahead for me and now others with the desire to compete. There's a lot to be done before next year!

Here we go

2011-06-16T11:28:00.004-05:00

CrossFit Regionals is upon us and Josh and I are headed to Houston!
DO I feel ready? Absolutely not :) This whole journey this year has been a surprise and although I am enjoying it I must say I am not a fan of feeling unprepared. That being said I'm going to Houston and I'm just going to leave it all out there.

This week as I've gone through the ups and downs of whats ahead I've been reminded of something.
When I was a kid I, like all kids had moments when I would complain about things. The way I looked or the fact that I wasn't tall enough for my liking. Whatever it was at the time my Mum would always say something along the lines of.
"Be Thankful! you are healthy, you have two arms and two legs, you can run and jump and play. So many other kids can't even do that"!
As a kid I would roll my eyes and go about my business. As I've grown those once silly words have come back to me many times. Now I can honestly say, I am thankful!

Its not just age that has helped me, even though I think that plays a role in it. I've had to walk through several serious life experiences to really understand the true value of health and the ability to use ones body first hand. I've watched people close to me suffer physically and I've seen the devastation that physical incapacity can create. The cool thing in all of that is that I've also witnessed what the body can overcome, just how much it can really physically endure, but most importantly just how much stronger we are than we believe.

Houston will be a test, but not so much as with the other competitors than it will be with myself. The workout is going to hurt, that is a given. Its a matter of when and its a matter of how long I can endure through that pain that will matter. If I can say I've done all I can than I have succeeded.

The Road to CF Regionals

2011-06-01T12:53:00.003-05:00

CrossFit regionals are coming very soon, just a couple of weeks in fact.
I've gone through and array of emotions since deciding to compete. Excitement at the prospect of making such a competition with so little training but also complete fear as I know I'm not physically prepared. I've been frustrated by people just saying, "Don't worry you'll do great". I want to say, "Have you seen the workouts and the weights?, are you even aware that I'm not able to do that"? I know people are trying to encourage me but what I've allowed it to do is create a strange kind of pressure regarding my performance.

Typically I place enough pressure on myself to cover everyone else and their expectations. For a change this time I actually gave myself some room to breath since I understand how much more work needs to be done to bring my performance up to competition standards. However, by doing that I've allowed the pressure I typically feel from myself to come from others. It's build up, and it's even harder to carry than the pressure I put on myself.

I know the other girls competing have been training for years and have a lot more experience. Still, this sounds like more of an excuse than anything, no matter how many times I say it to myself. It's hard for me to see someone doing something, know I'm capable of it and yet not execute it the same way. Perhaps that's just the mind of an athlete or competitor? Sometimes I wish it would go away.

Through all this there has been some good lessons, and I am sure there are more to come. God has shown me that physically I haven't ever had to rely on Him completely. I've always had the confidence that I could push through on my own, to rely on my abilities, rather than what He can do with the ability He gave me. He's teaching me that He must be the source of my strength and He's doing it by stripping me of mine. I've also been humbled by finally understanding that real excellence takes constant, consistent hard work. Natural ability will only bring you so far, the rest is time, effort and will. Don't get me wrong I love training, but to be honest there is only so much you can learn or improve on in a short period of time. That has been a major frustration at times :)

I'm sure that there will be more lessons to come as I hear 3..2..1 GO in Houston on the 17th. To watch others around me knock out the workout with ease as I struggle will be a true test of character. One thing I know, is that it will make me stronger mentally and emotionally. As far as the physical side, God's going to have to take care of that this time around..and from now on :)

I can't do that I'm pregnant..

2011-05-23T20:53:00.006-05:00

Email, text, phone and message. Of late the questions I seem to be fielding most have to do with Exercise and Pregnancy. Not that I mind, actually pre and post natal women are one of my favorite groups to train. What I do mind however is the lack of advice available for women that have a sound exercise history and aren't moving from an office chair to a treadmill for the first time. For these women the information out there is general and ill informed at best.

Anyone can do a google search or pick up a magazine and find article with a few bullet points about the 'Safest ways to workout while pregnant'. Another article title may read, 'Pregnancy and Exercise, what to do before you get started'. And lets not forget my personal favorite, 'What to avoid in the gym when pregnant'. Sadly, I could fill in the bullet points to these articles without reading them. As a trainer and past pregnant exerciser these articles just never helped me or gave me what I was looking for. While I don't doubt that some women may need to be reminded to 'drink plenty of water or wear comfortable clothing, for me this was like saying, "put the key in the door to unlock it". It was just too 'dumbed' down.

In keeping true to most pregnancy health and fitness tips. Here are my bullet points for expecting Mothers that have a background in the gym.

*DO work on your balance! Yes it's true your center of gravity is changing so it makes sense to change with it. I challenge my clients with bosu balls, stability domes or even performing exercises while balancing on one leg. I have yet to have someone plummet to the ground and cause harm to themselves or their baby. By avoiding these exercises you allow your balance to deteriorate.

*DO use intensity in your workouts, but in short bursts, allowing yourself time to recover and catch your breath. That doesn't mean your ability to carry on a whole conversation returns but rather that you can return to talking in bursts.

*DO continue to work your core muscles. There are a range of crunches and situps that are both safe and effective to perform well into your second trimester and possibly third depending on your fitness level. Ask a trainer that has experience in this field for ideas. (or perhaps that's a blog for later..)

*If you are comfortable on your back then your can perform exercises on your back. Now we're not talking along the lines of a max chest press or anything but I see no problem in laying flat for short periods if it does not effect your breathing or make you uncomfortable. As you get further along in your pregnancy and depending on how big you become you will need to place yourself on a slight incline.

*Do NOT listen to people that tell you your heart rate is to not exceed 140bpm!!!! This is perhaps one of the most outdated and frustrating things people like to tell pregnant women. Given the variations in ages, fitness levels and also max heart rates in the general population it is virtually meaningless to specify one number for such a diverse group. This information was also dispelled after better research was completed concerning the effects of core body temperature on the fetus.
Here's what you need to know. Mild to moderate exercise is fine for pregnant women and if you are preconditioned to working out then bursts of intense exercise are also considered safe. My suggestion would be to listen to your body. Use a scale from 1-10 with 10 being the highest possible intensity. You want to stay around a perceived exertion of 7 or 8.

*You can run!! If you love to run and you're pregnant, good news. You can still run! Things may feel different and your speed and distance may change but running will not harm your baby.

*Overhead exercises are ok. Yes, you can still do an overhead press and the like without injuring your back(especially if you've continued to work your core :). Just stay away from super heavy complex lifts.

My main advice is that you listen to your body and push yourself within reason. Athletic or fit women tend to have a better sense of what they can and can't handle when pregnant, and from my experience are willing to continue to work hard and challenge themselves throughout their pregnancy.

You want me to do what?!

2011-05-19T20:15:00.003-05:00

So as of yesterday I was officially registered for the 2011 CrossFit South Central Regionals. Just a few months ago I was debating whether or not to compete in the open trials and surprise I did better than I thought. Its been a great experience actually having some focused training time again as I prepare with some fellow crossfitters. Granted a few weeks is certainly not enough time to get as strong as I need to be or to perfect newly learned skills. But the thing is that I can still make some progress and try to prepare with what I have.

That at least has been my attitude since I registered yesterday. However, after today's announcement of the workouts I would be lying if I said I wasn't scared just a bit,..or perhaps to death. Unfortunately each workout has either a weight I can't move efficiently yet or a skill that is very new to me. Lets just say the WOD's combined title could be "Lets showcase Amanda's weaknesses"! Funnily enough there is actually a workout on the list with my name, and its crazy.

I can see it now.. I'm with the athletes getting ready to compete and a few dudes on the sideline begin to pick who is going to be the strongest competitor. They go back and forth, One choosing based on a certain criteria, another based on something completely different and then finally one poor fellow sees my name amongst the athlete profiles and picks me under the ruse that my name will be the deciding factor, Good luck if you will. Certainly he thinks he has the winning ticket, at the very least he's not thinking I wont DNF a workout with my very own name. Poor guy, didn't see it coming! Arrhhhhhh I'm having nightmares already!!

All joking aside the workouts really are a total stretch of my abilities but I am reminded that in my weakness He(God) is Strong. Ultimately what matters is that I go and just leave it all out there. If God chooses to empower me and I exceed my own natural abilities than wow, awesome. If He chooses to humble me for my sake or for the sake of another then so be it,I accept. My goal is to go and compete with honor and conviction and with the talent and gifts I have been blessed with.

Check out the nasty workouts below:

Individual Workouts

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Excuses, No thanks!

2011-05-13T15:11:00.003-05:00

I've never bought into the whole 'I don't have time' excuse. It's a hard truth but I think that you make time for whats important to you. That goes for any part of your life, and regardless of your schedule.

When it comes to excuses regarding exercise, lets just say they really push my buttons. In my time as a trainer I've heard just about every excuse known to man. The one thing that they all have in common? they're just lies people tell themselves so they don't have to take responsibility for their situation.
Making time to exercise may not mean working out everyday or actually going to the gym for your workout. In fact I don't even consider those old prerequisites to be the new face of exercise anyway. These days exercise can be cheap, accessible and available to everyone with little or no equipment. There is also more than enough books, certifications, videos and other material written about the subject to last you through thousands of grueling hours on the treadmill. We have so much access to the tools we need to be successful, this helps make all of those excuses that much harder to stand by.

When I think of some of excuses I've heard over the years perhaps the hardest one for me to combat before I had Brennan was the, "oh you don't have kids, you don't understand" excuse. It seemed that without a child I lacked any solid credentials to stand on regarding this topic. So, you'd think that after being in my second year of motherhood, holding down a job and not having my son in a any type of full time day care I would have gained some ground. Well let me tell you it's not much. Now I'm 'one uped' by those who can say "wait until you have two, its much harder" or "you wont have time once he starts playing sport".

Its not news to me, but people will always come up with excuses that are supposed to either leave you sympathizing with them or far removed from what they are dealing with. Trust me, I know. I work in a gym and still find myself struggling to get in workouts. For me sometimes that means getting up very early or working out when I'd rather be sitting on the couch. I know it can be difficult! I too have a life :)

After contemplating excuses this week I've decided something for myself and the people I work with...No more! I will no longer enable people to convince themselves that they don't deserve better. No more excuses people. You don't have to be a 'gym rat' as people say, you don't have to compete or want to look like a supermodel, you don't have to fit some ridiculous mold created by society, that's not the goal. All I want is for you to try..without the excuses! A happy, healthier life awaits you and those around you, I promise.

As for me, I'm going to begin paying close attention to the excuses I tell myself in other areas of me life. I have plenty of room for my own improvement and several excuses that need to disappear..

Fit with Faith

2011-05-08T12:37:00.003-05:00

My relationship with God is the most important thing in my life. The cool thing is how that relationship allows all the other areas of my life to flourish. My faith spills over into ever aspect of life, including working out. How you ask? well there are ways to be fit and healthy both spiritually and physically.

1. Physical Component: Cardiovascular Exercise.

Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. In order to keep the heart and respiratory system in good working condition it is important to do some type of cardiovascular exercise daily. Little or no cardiovascular exercise can result in disease and obesity.
Spiritual Parallel: Prayer
What exercise is to the body is what prayer is to the spirit. Little or no prayer weakens the spirit just as little to no cardiovascular exercise weakens the heart.

2. Physical Component: Resistance Training
Resistance training or weight training should be an integral part any exercise program. Weight training energizes you, makes you less prone to injury, and creates stronger bones. After the age of 30, we lose more than half a pound of muscle every year. Your body is like a house. Weight training helps to sustain the structure.
Spiritual Parallel: Adversity/Hardships/Struggle
Adversity builds spiritual muscle. We call that spiritual muscle character, patience, and hope. Like weight training, our spiritual muscle building is a process. God refines us when we overcome the pressures of life and the weights we bear.

3. Physical Component: Stretching
Although over looked at times, stretching is an important component of fitness. Stretching increases physical efficiency and performance. It can protect the body as well as improve muscular balance and postural awareness and stature.
Spiritual Parallel: Faith
When we are challenged in life, our faith is also. We are stretched to move beyond our present condition. God stretches the faith within us when we allow Him to work through us instead of relying on ourselves to accomplish the tasks of life.

For me, looking for God in the day to day things in life brings me much closer to Him and teaches me some valuable lessons. By using the things I enjoy, like working out I can honor Him. On the flip side when I am looking for Him and listening to His voice He uses these things to speak to me.

There's nothing quite like your Mum!

2011-05-05T13:35:00.005-05:00

I am blessed to have my Mum visiting from Australia for a couple of weeks. I love it when shes here not only because I've missed her but I feel like she knows the true me. She's been there from day one, seen me through so much and like me she has a love for sport and the atmosphere of healthy competition. Mum actually watched me complete the final CrossFit workout for sectionals. Afterward she looked at me and said "I don't doubt that this is what you should be doing".

When you ask her about me she'll tell you I've been an athlete since I was two. Before then she believes I was honing my skills, walking just short of 9 months of age, jumping on the trampoline and landing on my bottom and belly a few months after. Thanks to her I was swimming without assistance at two and on my own accord climbing up between doorways. Lets just say I was an active child and I proudly wore the name 'the jumping bean' as a kid.

My Mum knows that I love to be active. She also knows that I have something else inside of me that allows me to compete. It's not competition driven by others but a desire to do my best at something that pushes me forward. When I know there is room for improvement in my performance it's hard for me to be satisfied, mum gets that. Its sounds crazy to some but I would gladly get up everyday to train for a specific sport or purpose. I wish training was my job, as in that's all I had to focus on during the day. Wouldn't that be awesome!

Before Crossfit it had been a while since I had done anything physically competitive but I've realized that even when you aren't competing or playing a sport you still remain an athlete inside if that's part of your makeup. CrossFit has allowed all of that stuff to come out again and its really cool to be challenging myself physically again. I believe that's what my Mum saw come alive in me again.

This mothers day I want to thank my Mum for all that she has done for me. Not just the athletic ability she passed along but for the sacrifices she has made. Whether encouraging me in sport or in the trials of life she has stood by me and remained positive while teaching me valuable lessons. I have so many special memories with my Mum, happily many of those took place on a athletic field, in a gymnasium, on road trips or just hanging outside.

Here's to my incredible Mum on Mothers day. It may have been 12 years since we've spent this day together but that's but makes you so special, all those sacrifices you've made. Love you!!

From the 12th hour to 20th place

2011-05-03T06:14:00.013-05:00

Many of you have been following or even competing in the 2011 worldwide CrossFit sectionals over the past 6 weeks. Its been interesting to see and compare scores with people from all over the world especially those well known names in the Crossfit community.
http://games.crossfit.com/

My own journey in CrossFit began only a year or so ago. I remember going to my level 1 certification with only a vague understanding of what it was even about. I can honestly say I'd never done a real WOD (workout of the Day) until that very weekend.
I wish I could say that after my cert I came home and threw myself completely and totally into CrossFit, however that isn't true. At the time a had a baby just a few months old and I was balancing full time work around feedings and diaper changes. Although I wanted to give it more, to begin with Crossfit was just great way to get in a fast workout, which is all I had time for. Don't get me wrong I enjoyed it but I wouldn't say I was sold out or committed to it by any means. Really it has only been in the in last 6 months that I have done crossfit consistently...now I'm sold out!

When the Open games format presented itself I really wasn't going to enter. I knew I had no training under my belt and with several injuries I instead began to contemplate training for the following year. However, under the pressure of some fellow co-workers (some relentless I may add) I paid my $10 and signed up at the last possible moment, the 12th hour you could say, to be a part of the Premier CrossFit team. Six weeks later I'm sitting here in 20th place in the South Central Region. Who would have thought? Certainly 20th place is not ultimately where I desire to be, but it seems that despite my lack of preperation I may have a little crossfit potential and perhaps even some competitive spirit still running through me.

http://games.crossfit.com/content/scoreboard-men

So, whats next? I guess I've got work out a way to get to Houston in a month and compete in Regionals. No doubt I'm far from ready and lets be honest there is only so much prep that can be done in a month. But regardless, if I go I'm going to have to try to simply look at the competition as good training and good experience. Perhaps seeing these elite girls in action will push me on for a run at 2012?

I guess we'll see

A trainer and coach worth keeping

2011-04-28T19:49:00.005-05:00

A lot has been said and written regarding the importance of functional movements in the area of health and fitness. It's true that training has certainly moved that way over the past several years. Any good trainer will have their clients performing exercises that not only mimic movements from daily life but also incorporate multiple muscle groups and especially the core.

CrossFit is certainly a type of training that advocates this type of training and builds their programming around it. As a CrossFit coach and athlete I am well aware of the fun that the CF community pokes at the 'Globo gym' mentality and the trainers that work in the environment. I think its important however to differentiate between trainers that work in a 'Globo gym' and trainers that train in a 'globo gym' style. There is certainly a big difference!

I am surrounded each day by several very proficient trainers that understand the importance of functional movements and have trained that way for a long time. They use their clients body as a machine rather than a machine itself. These trainers correct technique and form along with bad postures and gaits. Their knowledge is broad and deep and they are continually educating their clients. These trainers know what motivates their clients and have the ability to push them to achieve great results. On the flip side I also see the few trainers that refuse to progress, they train one way for all clients and never seem to make progress professionally or with client success. These trainers have trouble adjusting their training style for different individuals and personalities and unfortunately these few hurt all of us. The truth..these trainers don't just exist in the 'globo gym' they are everywhere, including CrossFit and all other programs.

So how can we know what we're getting when we select a trainer, coach or workout buddy?
We should look for several things, experience being one of them.
I would ask how long my professional been involved and active in the industry and have they maintained continued education during that time. Speaking of education, a degree in a health and fitness field certainly can't hurt. As for certifications...there should be more than one! Another point that I think is overlooked is athletic background, sports played and the level reached in those fields. I would also want to know what my trainer/coach is training for or working towards. Trainers should be proficient at setting goals for their clients and helping them follow through. A good indicator of their ability to do so is that they do it for themselves. Finally, if I'm going to trust someone to instruct and coach me to improve they better be living the lifestyle they are promoting! They should be able to perform the skills that they're teaching me. I would never have a client do something I hadn't done before or worse perform a exercise or lift that I could not conduct myself.

Choose your trainer and coach carefully. You need someone that has the knowledge, background, experience and drive to make you the best you can be.

A Grocery Store Converstaion

2011-04-21T20:02:00.002-05:00

So today I stopped to pick up a few things I needed from Wal-Mart. Its perhaps one of my least favorite places on earth but sometimes you just can't seem to get around it. I'm not one to stop and chit chat with strangers while there, in fact I do my best to get in and out as quickly as possible. However today I did share a few interesting words with someone that I thought some fellow CrossFitters, particularly the women would enjoy.

random guy:"Hey you look like you work out"
Me: "yeah, Thanks I do" (side note: I did try to just be polite and keep moving but random guy continued to talk)
Random guy: "enjoy it while you can now, when you get past your 20's you wont be as motivated"
Me: well, I'm in my mid 30's and still motivated and still enjoying it".(I was getting slightly annoyed)
random guy: Well then, once you start having kids your life will be different and that will slow you down"
Me: "I actually have a 17th month old son" (take that!)
random guy: "Oh,really...How do you fit it all in"?
Me: I find that you make time for things that are important in your life. Besides I do CrossFit and it is super time efficient"
random guy: I've heard a little about that....Don't you find that it's all a little off putting and threatening to guys"? (gestures to me in my workout gear)
Me: "No I don't,at least not to any guy I consider worth knowing! Have a good day....

The whole exchange made me laugh when I thought about it later. Not only was this guy full of excuses and negativity but obviously strong, capable and confident Crossfit women intimidate him! The only thing i should have done was invite him to try a W.O.D. Now that would have been funny!

I sure do love my CrossFit family. You guys are the only ones that understand :)

A pain in my Piriformis

2011-03-21T13:54:00.005-05:00

Many of you know that I have been suffering from terrible hip, butt and leg pain associated with my piriformis and sciatic nerve. This is common in a lot of women so I wanted to get some good information out there in case it is something you ever have to deal with. As per my last post of am also using Active Response Therapy to aid in my recovery.

Piriformis Syndrome and Piriformis Muscle Stretches

Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms, and irritates the sciatic nerve. This causes pain in the buttocks region and may even result in referred pain in the lower back and thigh. Patients often complain of pain deep within the hip and buttocks, and for this reason, piriformis syndrome has also been referred to as "Deep Buttock" syndrome.

If you suffer from piriformis syndrome or are seeking to prevent its occurrence it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help.

Anatomy of the Piriformis Muscle
The piriformis is a small muscle located deep within the hip and buttocks region. It connects the sacrum (lower region of the spine) to the top of the femur (thigh bone) and aids in external rotation (turning out) of the hip joint.

Piriformis Muscle picture used from "Principles of Anatomy and Physiology" - Sixth Edition. By G.J. Tortora and N.P. Anagnostakos. Published by Harper & Row - 1990" style="border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-style: initial; border-color: initial; margin-left: 20px; float: right; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; border-top-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); ">

As you can see from the diagram to the right, there are many muscles and tendons that make up the hip and buttocks region. The diagram shows the posterior (rear) view of the buttock. The piriformis is the horizontal muscle in the center of the picture running over the top of the sciatic nerve.

What Causes Piriformis Syndrome?
Piriformis syndrome is predominantly caused by a shortening or tightening of the piriformis muscle, and while many things can be attributed to this, they can all be categorized into two main groups: Overload (or training errors); and Biomechanical Inefficiencies.

Overload (or training errors): Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:

Exercising on hard surfaces, like concrete;
Exercising on uneven ground;
Beginning an exercise program after a long lay-off period;
Increasing exercise intensity or duration too quickly;
Exercising in worn out or ill fitting shoes; and
Sitting for long periods of time.

Biomechanical Inefficiencies: The major biomechanical inefficiencies contributing to piriformis syndrome are faulty foot and body mechanics, gait disturbances and poor posture or sitting habits. Other causes can include spinal problems like herniated discs and spinal stenosis. Other biomechanical causes include:

Poor running or walking mechanics;
Tight, stiff muscles in the lower back, hips and buttocks;
Running or walking with your toes pointed out.

Symptom of Piriformis Syndrome
Pain (or a dull ache) is the most common and obvious symptom associated with piriformis syndrome. This is most often experienced deep within the hip and buttocks region, but can also be experienced anywhere from the lower back to the lower leg.

Weakness, stiffness and a general restriction of movement are also quite common in sufferers of piriformis syndrome. Even tingling and numbness in the legs can be experienced.

Piriformis Syndrome Treatment
Piriformis syndrome is a soft tissue injury of the piriformis muscle and therefore should be treated like any other soft tissue injury. Immediately following an injury, or at the onset of pain, the R.I.C.E.R. regime should be employed. This involves Rest,Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis.

It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons.

Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase is to regain the strength, power, endurance and flexibility of the muscles and tendons that have been injured.

Piriformis Syndrome Prevention
Prevention is the key when it comes to piriformis syndrome. The more you can do to prevent it, the better off you'll be. There are a number of preventative techniques that will help to prevent piriformis syndrome, including modifying equipment or sitting positions, taking extended rests and even learning new routines for repetitive activities. However, there are four preventative measures that I feel are far more important and effective.

Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the hip area, which will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire recipe for a muscle or tendon injury.

Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity.

Secondly, rest and recovery are extremely important; especially for athletes or individuals whose lifestyle involves strenuous physical activity. Be sure to let your muscles rest and recover after heavy physical activity.

Thirdly, strengthening and conditioning the muscles of the hips, buttocks and lower back will also help to prevent piriformis syndrome.

And fourthly, (and most importantly) flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens, strains, sprains, and pulled muscles occur.

To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine. I've included two effective piriformis stretches below.

	Sit with one leg straight out in front. Hold onto the ankle of your other leg and pull it directly towards your chest.
	Lie face down and bend one leg under your stomach, then lean towards the ground.

Yielding to the right voice

2011-03-15T12:08:00.004-05:00

Recently I wrote about the mental aspect of training and how it can negatively affect performance. I feel like today I need to write a little about another type of mental game that takes place. I call it the mental beatdown. It begins with the small inner voice that tells you how fat you are, that voice can also elicit several other thoughts about height weight, looks, intelligenace, all of them negative. This voice goes beyond a passing comment to your gym buddy about how you need to lose 5 pounds. Rather, it is a tape of negative self talk from deep inside, which sometimes cannot be quieted. It's there when you wake up and its there when you go to sleep, and it's always ready to beat you down. Once you yield to this voice and allow the negative commments to reside in you it creats a vicious cycle. In the health and fitness industry the cycle tends to look like this.

Negative self talk--->low self esteem/body image--->eat--->guilt--->workout

That's definitely simplifying it somewhat, of course for each individual it may look a little different but regardless it is unhealthy and tiring if you get caught up in it.

I suffered for years with similar issues and I tend to deviate that way when I'm not on tract spiritually. However, the good news is there is complete FREEDOM from all of it. The negative recordings in your head are all lies. They are words from the devil intent on keeping you bound up and stopping you from living in the freedom that Christ provides. I wish someone would have explained it to me a long time ago. As a new believer I needed someone to explain that I'm not bound by the worlds standards, that my joy comes from a deeper place than my external appearance and how the world may perceive me. Even if I strive all day every day to be perfect, to fit an image created by man I will never get close and certainly never be satisfied. My value is in the lord and becoming who He created me to be.

Everything else fades away when you can yield to a God that loves you despite of your shortcomings.

For me the revelation didn't come overnight, it was somewhat of a process. I always knew my self talk was not correct and not truth but that doesn't mean it doesn't take its toll. Choose to see yourself the way the Lord does, after all we are created in His image and He doesn't make mistakes!

A Chiropractor with a twist

2011-03-09T13:37:00.006-06:00

I'm not a typical fan of Chiropractors. I have always had a bit of an issue with the idea of someone adjusting and moving bones without any type of muscle involvement. For some reason it just kind of goes against what I believe. Couple that with a few bad experiences and I've pretty much stayed away from them all together. However after struggling with a recent injury and an old one I left untreated I knew I had to get some help. After getting several referrals from therapists and friends and doing some research on my own I did in fact end up in the office of a Chiropractor. However, this chiropractor was a little different, she specializes in Active Release Therapy (A.R.T).

ART is a soft tissue system/movement-based technique. It is used to treat problems with muscles, tendons, ligaments, fascia and nerves. The goal of ART is to restore the smooth movement of tissues and to release any entrapped nerves or blood vessels. So far I am liking the treatment, although it can be uncomfortable some of the time and also requires me to do some work while I'm there. It's certainly not the type of therapy you get to just sit back and watch. Kristin requires me to actively move the affected tissue in certain ways while she applies pressure. This type of treatment is great not only for people with soft tissue injuries but also for those with limited mobility. I've been getting treatment on my shoulder and also on my hamstring and piriformis. My injuries aren't going to be fixed quickly but I can already tell that this therapy is beneficial. It goes along with my belief that muscles and bones should me moved together and that you have to be actively involved in any type of treatment.

If you have soft tissue injuries or problems with range of motion/mobility then I would recommend giving ART a try. If you're in the Tyler.TX area I use Kristin Walls at Bullard Chiropractic. 903 894 3176.

Its a Mental Game

2011-03-01T19:31:00.002-06:00

Getting through a crossfit workout can be hard enough at times but when you don't show up mentally it can be so much worse. I had a good taste of this recently. Typically I am a self motivator, I can jump into a workout and usually find a 'zone' pretty quickly. This wasn't the case a few days ago. Plagued by some nuisance injuries of late I decided to take off the week prior. This did little for me other than drive me crazy and put me into a tailspin of bad food choices and grumpy behavior, my poor husband. I felt discouraged coming off such a great week of training after the games and even debated pursuing future competition, then the injuries came. I wondered what the week ahead would bring.

I arrived for my first W.O.D back ready to join the early crew and knock it out but when i saw the board I knew immediately I shouldn't be doing it. Pull ups and running. This W.O.D was tailored to my injuries, hips and shoulders. I know its going to hurt...but I stayed.

I went into the workout with a negative attitude and it stuck. I could hardly focus on anything else but the nagging voice in my head telling me I was out of shape, injured, not doing well. You name it I said it to myself. Through the first set off pull ups I actually jumping off the bar and headed for the door, ready to throw it in and give up, but I didn't. I had never done that before and I wasn't going to start. Way behind and completely struggling I kept going. I reminded myself that it can't always be my day. To make a long and painful story short I completed to workout. It was horrible in every way. I felt beaten down and defeated. When I sat in the car ready to leave I realized something. It wasn't my body that was beaten down it was my mind. How can one expect a positive outcome with such negative self talk. You can't!

I am thankful for the reminder of how important mental toughness is. Being weak isn't just a physically aspect, it show up in other places as well, spiritually and mentally. I'm sure as I walk through these few injuires I will have more tough and mentally draining workouts. However, I will take a physical beat down over a mental one anyday. Recovery from those takes far longer and is much more difficult.

To compete or not to compete

2011-02-20T21:23:00.004-06:00

Its been a week since I competed in the Fittest Games in Austin. I decided to do the Intermediate division because i am lacking a few skill sets to be elite, and not to mention some strength. What a great day it was. About 15 of us from Premier Fitness made the trek down there, family and friends in tow. We really have become the community that Crossfit supports and encourages. After three workouts I was thrilled to find myself second in my division (I lost by .07!!)

It's normal to back from one of these weekends and be motivated but I found it did more than that for me. I found that same familiar feeling and voice in my head telling me that this is what I needed to be doing. I need to COMPETE. I think when you are involved with sport and competition your whole life being able to compete becomes a natural thing. When this stopped for me after college I never found anything to fill the void..perhaps this could be it?

I've let this feeling sit with me this past week wanting to know if it was just a high from a great weekend or if perhaps there was something deeper there? Well here I am a week later and I feel like if I'm going to do it, its now or never. Certainly I wont be ready to try and qualify for the 2011 games but perhaps the 2012 games should be on my radar?

As I think about it I am excited but I also know it will be a long road and that I have a lot to work on, learn and get comfortable with. Most importantly I have to get stronger!!

There are also other people to think about. Training will mean sacrifice from not only me but my husband and from my son. Then there's the whole challenge of balancing it all work, family, training. Will I be able to make it work? Lets not forget cost..ahhhhh the common killer of many dreams and desires. I'll need to take care of my body and have the right equipment. Who will coach me? How will I know I'm training correctly?

This is all stuff swirling in my mind but when it comes down to it I still think I want to give it a try. Certainly I've had to trust the Lord for many things in my life up until now. This isn't any different. If this is His will and can glorify Him than I have to trust that there will be a way.

For now I think I'm going to take another week to make sure this isn't just my own selfish desire but that there is something more there. Certainly if it happens you'll be seeing some interesting posts over the next year :)

back home

2011-02-11T04:49:00.001-06:00

Its been over a week since I returned from my trip to Uganda. I’ve had some time to process and reflect and the truth is I’m having a little trouble settling back into ‘normal’ everyday routine. People have asked me about the trip, wanting to know if I had a great time. In response I can only seem to pause and then ramble about how great isn’t the right word to explain it. I then begin to grasp at other words like, challenging and rewarding but they all seem to fall short. Finally I settle on fulfilling, although I know it’s not doing my experience justice.

There are two words that God has impressed on my heart since returning from this trip, they are authenticity and excess.

It is only in the last day or so that I have been reminded of something that happened just moments after we arrived in Uganda. We were sitting in the miracle van piled high with luggage about to head to our hotel when Pastor Emmy prayed for us. Overcome with emotion at the time I leaned over to Christie and said, “the only word that comes to mind is Authentic”. I was speaking of the faith and gratitude in which Paster Emmy had prayed for us but also the overwhelming sense of love in which we were greeted.

Paster Emmy or Driver Emmy exude joy, clearly a joy that could only come from Christ. It was this joy and love that immediately made me feel like I had meet two brothers, and indeed I had. How exciting to know that no matter how different we are we are all tied together through Christ. The authenticity that I saw in Paster Emmy and Driver Emmy was reoccurring as our trip progressed. I saw it everyday in the faces of children that physically have nothing and yet are able to pray, worship, love and celebrate like they have everything. They are unhindered by the things of this world and truly are an example for us all. Matthew 7:20 comes to mind, “Thus you will recognize them by their fruit” In Uganda I found the fruit of the spirit evident and overflowing in believers.

The word excess is probably not a surprising one considering I returned from and impoverished nation, however I really felt challenged to look at my own life a bit closer and just what that word means. Certainly by this societies standards I don’t have an abundance of wealth. No fancy cars or clothes, an average house and I can promise you my bank account wouldn’t impress anyone. I like to think I’m content with what I have, although like most I sometimes struggle with the desire for more. The problem with this I’ve realized is that the society around me does not reflect the rest of the world and my comparisons are terribly skewed. I live in the exception, not the rule and the truth is I live in excess. I have been reminded each day.

The big things are easy to see: a car, a house, a job, but the small things are no less important. Just this morning I rolled out of a warm bed and thought of the hard, rocky dirt that I saw so many sleeping on without a blanket or a pillow. I took a shower without fetching water from 8 miles away. Not only was the water warm, but it was free from germs and pollutants. I got dressed choosing from several piles of clothes, all clean, pressed and hole free. No wonder when I returned home I felt almost suffocated by the things around me. I don’t like clutter anyway but had to battle the urge to clean out every closet, draw and cupboard in an attempt to simplify. Certainly this trip as given me the ability to see the difference between need from want. Something that I can only pray that I can hold on to in the future.

I left on this trip knowing that God has been stirring in my heart for a while. I felt like this was the next step in being obedient and allowing Him to reveal Himself to me. I don’t know what the future will bring for my family and I but I know I was given a restless spirit for a reason. I hope to visit Africa again in the future. I would love to see my new friends in Uganda again but I am leaving the door open for other possibilities as well. In the meantime I will be trying to emulate the authenticity I saw in the believers in Uganda and desperately trying to find a balance in the excess I have in life.

Africa bound

2011-01-21T09:57:00.003-06:00

Off to Uganda! I'll be leaving in just a few hours.

No doubt I will miss my boys but I am excited to love on all those beautiful kids and experience a new culture. There is no telling what the Lord will teach me through this experience but I know the possibilities are endless.

My heart is so grateful for this opportunity. To those people that helped sponsor me I'm taking a little of each of you with me since saying thanks just doesn't seem to show my appreciation enough :)

You can follow our team blogs at www.pcmonline.org

Many stories to follow on my return!

ahhh nows not a good time..

2011-01-16T06:43:00.003-06:00

OK so I feel I may be just a tad bit crazy since I just signed up for the The Fittest Games in Austin this February. Yes I have been Crossfitting a few times a week but I have been far from training hard and my diet has left a lot to be desired. I guess that's what I get for slacking. Something springs up and and instead of being ready I find myself several steps behind. Ugghhh so mad at myself, but lesson learned!

Anyway self annoyance aside, I'm going. After much debate I decided against entering the Elite division. I still lack a few important skills like muscle ups and pistols, not to mention my strength is simple not where it needs to be. I figured it is better thati enter the intermediate division and do RX in that category until I simply just have to scale. I'll also be getting back from Africa less than two weeks prior..not optimal for training..lol

This way can go and enjoy, no pressure, no looking up a bar and not being able to complete a workout. Just experience and fun with my fellow Crossfitters! Good Times :)

Get ready for the week

2011-01-08T18:51:00.003-06:00

So the week is about to begin, what have you done to prepare for a week of successful workouts and eating? If you haven't planned ahead you are really going to find it tough to stick to your goals once Monday rolls around.

Some simple things you should consider:

Go to the store: At the very least you should make sure that your fridge and pantry are stocked with healthy snacks and meal options. I would also suggest getting rid of any nasty foods that found their way into your house over the weekend.

Wash your clothes: Sounds simple but I've heard this excuse before. Try to have your workout clothes clean and ready for the week. It would also save time to have your work clothes clean and ironed.

Pack your gym bag before you get up in the morning: If possible put it in the car. You are less likely to forget something and much more likely to use it.

Cook and prepare some simple meals for the week:

Some staples I make sure and have ready;

1. Cabbage salad-Cabbage, almonds slices, sunflower seeds, green onions, topped with some chow mein noodles/olive oil and soy sauce dressing

2. Tuna with celery-Make sure its tuna in 'water' and not 'sunflower oil'. Add a little olive oil mayo

3. Ground Turkey and rice-really easy to make! Cut up some onion and bell pepper add ground turkey and brown. Sprinkle a little taco seasoning on top. Cook brown rice and mix together. Its good!

4. Banana bread or muffins-There are lots of ways to make these healthy and not use white flour and sugar. You can use Oatmeal or better yet almond flour, I add protein powder and either honey or agave nectar if it needs to be a little sweeter

5. Fruit salad-whatever is in season. Cut it up so it's ready to go.

6. Cooked chicken for fajitas-Saves a bunch of time later

I usually also make sure I have eggs, yogurt, mixed nuts, apples, lettuce for wraps and salads as well as other healthy snacks on hand. When I'm in a rush its easier to grab something that's healthy and already made.

My last piece of advice..Get a couple of really good workouts in early in the week. It will motivate you to finish the week strong but also save you if something unexpected comes up and you have to miss a workout.

Good Luck this Week!

Burpees-The Final Day

2011-01-05T11:09:00.004-06:00

I must say when I hit the cold cement this morning at 5:30am to complete my first burpee I just lay there for a bit. My body was tight and sore and rejecting what I was trying to make it do. With only 500 left to complete my 3000 challenge I was feeling positive and in good spirits. Sleep had helped me bounce back from a grueling second day and I really felt like the worst was over.

I didn't think I'd ever feel this way but 500 burpees sounded simple...oh how ones perspective can change!

I did in fact come up from that first burpee. I knocked out a total of 450 before calling it for the morning. After my body got moving a lot of those little 'hurts' went away. I say a lot, but not all of them!

I know you're wondering, with just 50 to go why would I stop, right!

Well, despite being focused on that magic number of 3000 and how dearly I wanted to be done with burpees for an extended period of time, I had a little guy waiting on me to get home. Brennan definitely comes first and he trumped an early completion of my goal, but that's OK with me.

I finished the last 50 around 9:30am this morning with a few people around to help me celebrate.

All I can say is that my God is so good! He gave me this body that is capable of so much, just like everyone else. He gave me a purpose and an idea and look what became of it.

I know this mission trip to Ugandda will be an amazing experience and I know that these kids will have a far greater impact on me than I can possibly have on them. I have been truly blessed by my family, friends and the people of people of Premier Fitness and Premier CrossFit. As for the people I don't even know that have helped. What a gift you have given me!

Thanks Everyone for your love and support. I'll keep you posted with what God Does in Africa!

http://www.youtube.com/watch?v=KQWNjvEIZOM

this should say it all

2011-01-04T20:00:00.002-06:00

A moment of complete exhaustion today. At this point the Burpees were getting the better of me.

Burpees Day 2-"How do you feel, they ask"

2011-01-04T15:28:00.007-06:00

After finishing 1500 Burpees yesterday I found myself tired and getting a little sore last night. But overall I felt pretty good. I woke up a few times in the night and remember thinking that my shoulders were stiff and that they hurt to move. Other than that I could feel my abs were fatigued but nothing too serious. I was thrilled to be at the halfway point after one day.

I hadn't been planning on beginning my second day of burpees in the early am. but I set my alarm for 5am thinking that I might be able to get a head start like i did Monday. Needless to say when that alarm went off I quickly opted for more sleep rather than burpees. I knew I was sore and that rest would be better for me.

I trained a few morning clients and then it was time to start again. I was feeling better than I had just hours before but I was sore and not really in a burpee kind of mood... as if you could ever really be :)

Day two saw a headache arrive pretty early on into my first few hundred. I changed my hand position closer to my body in an attempt to give my front delts a break and use more triceps in the push back up. It helped. My abs were now definitely sore but despite a little discomfort I was in good spirits and determined to keep moving toward my goal. After some slow progress I hit 500 and the 2000 mark of my goal! after a small break I made myself suffer through 100 more. I really wanted to get another 500 out so I wouldn't have as much left for Wednesday but after 600 I was doubting my ability to do so.

After an hour of teaching my noon CrossFit class I had another window of time to knock out some more. I looked at my tally and realized I just needed 400 more for the day, so I began.

Certainly this portion of my challenge was the mental part. I wanted to stop often, I questioned if I was crazy and I questioned if in fact I could complete all the burpees. After another 100 I sat for a second. This was the first time I actually felt my body breaking down. I was weak, I had a headache and I didn't want to be there...but I keep on, with a smile mind you. I asked myself at one point. Is this even a fraction of the pain and hurt those poor orphan's in Uganda feel? The simple answer 'NO' pushed me on.

With 100 left to complete my goal for the day a friend took a perfect picture of me that describes how I felt...(soon to follow)Thanks Chris!

Pushing through a moment of cold sweats and those once sore abs which by now felt strained and pulled I finished that last grueling 100 ten at a time.

Day two has certainly been harder mentally and physically but it has been worth it. Today all 3000 Burpees were sponsored and my goal financial met!! What joy that gives me!

I am truly blessed by the family I have at Premier Fitness and the way that stand behind me.

Now time for rest. More to come tomorrow!

Burpees continue! 3000 in 3 days

2011-01-03T11:43:00.004-06:00

OK Round 2 COMPLETE!

Another 500 burpees down. I am now at 1000 total. Hoping I can get ahead today and knock out some more this afternoon. I must say the last 100 this morning were super tough. My shoulders were certainly not too happy about what was going on. I am interested to see how I feel when I wake up tomorrow morning..only time will tell :)

A BIG thankyou to two people in particular stopped by and sponsored more of my burpees this morning. I am super grateful for your support and encouragement! Everyone else, I still have more that need to be sponsored :)

http://www.youtube.com/watch?v=mPxP_p570Hc

Burpees Begin!

2011-01-03T10:59:00.003-06:00

So I began my burpees this morning. 3000 in 3 days being my goal. 'Burpees for Bucks' has been a great success so far. For those of you who dont know what it's for. I'm raising money to go to Uganda on a mission trip at the end of this month. I have approximately 2500 burpees sponsored at $1 each. I am confident the others will be sponsored over the coming days. To my surprise I was able to complete 500 burpees this morning at 5:30am. I'll be at it again at 9:30 and around 2pm this afternoon at Premier Fitness. If you have any interest in sponsoring my remaining burpees let me know.

Thanks everyone for your support so far. I'll be keeping you posted!

http://www.youtube.com/watch?v=h3VuwWak-Qk

BURPEES begin MONDAY!

2011-01-01T11:21:00.003-06:00

Well the new year is upon us which means I am that much closer to heading to Uganda. In fact I leave on the 21st of this month!

As many of you know I began raising money a couple months ago for this mission trip. 'Burpees for Bucks' has allowed me to raise almost $2500 of the $3000 I will need so far. My goal, to do 3000 burpees in 3 days or less!

So many of you have already sponsored several burpees by either donating at Premier Fitness, Parental Care Ministries or even going online to pcmonline.org. Once again God is showing me that He will provide when I am obedient and in His will, despite my doubts at time :)

Monday (1-3-11) will be the big day that I take to the gym and hopefully knock out at least 1000 or more of these delightful little exercises...ha!

A co-worker has asked me several times "Do you have a plan?" The truth..I haven't, actually I found it easier to just not think about it :) However as D day approaches a plan has evolved. I'll just take one at a time! Is there anymore I can do then that?

Just an FYI I will also be working on these days and taking care of my son, soooooo that means I don't just have all day for three days to get these burpees done. In fact I need to make sure I am time efficient!

I'll be posting regular updates and video as it all unfolds or you can stay up to date via Premier Fitness. My tentative schedule for Monday is 5:30am/9am/2pm. If you want to come by and watch me complete your sponsored burpees that would be great. Better yet come by and sponsor any of the ones remaining :)

Thanks so much for your support and encouragement!

Amanda

p.s. If your New years resolution is to get healthier and get in shape burpees are a great way to burn calories. If you dont believe me knock out 10 now and see how you feel :)

UGANDA MISSION TRIP 2011-Sponsors needed!

2010-11-21T16:29:00.009-06:00

Well I've been told more than several times that I'm crazy but I am still planning on doing 1 burpee for every $1 donated to the Uganda Mission Trip. If I get all the needed sponsors that will mean 3000 burpees in 3 days!! Below is more information but you can donate at Premier Fitness(cash check, credit) or via Parental Care ministries. For those of you who are donating internationally you can use the Paypal option at www.pcmonline.org

Just remember to type my name in the 'Add Special Instructions' area on the last page. For more information about the work Parental care ministries is doing please check out the website. Thanks in advance for supporting this trip and these incredible children.

The Father's Love in Action

Parental Care Ministries is a ministry based in Tyler, TX that helps needy children and pastors in Uganda. I will be traveling to the southwestern part of Uganda with a small team to carry out the work of PCM. I will specifically have the opportunity to spend time with many of the children at the three schools and encourage some of the local pastors and churches. I believe this will be an opportunity of a lifetime. Missions is very important to me and I know the things God will do will be amazing.

The most important thing I need to ask for leading up to and during this trip is prayer. However, you can also help by sponsoring ‘Burpees for Bucks’ Each Burpee costs $1 and it is my personal goal to do 3000 Burpees in 3 days to raise money! For those of you who don’t know what a Burpee is, it is an exercise that combines a squat, pushup, and vertical leap together. Burpees work many muscle groups and deliver an intense cardiovascular workout. As few as 10 are difficult so attempting 3000 will be more than a challenge. Donations or sponsors can be made at the front desk of Premier Fitness or checks can be made out to Parental Care Ministries.

Thank you for your prayers and support.

Amanda Schwartz

The Womb. Your Mother. Yourself.

2010-10-03T12:51:00.000-05:00

In the recent issue of Time magazine there is a really interesting article that talks about how the first 9 months(pregnancy) shape the rest of your life. It also has a scientific base which I can appreciate, it isn't just some random person expressing their ideas.

Basically the article talks about how intrauterine experience relates to life and the things we deal with in life. There is a link to the experience in the womb to diseases we have previously only linked to genetics and lifestyle factors like heart disease, cancer, depression and obesity.

If you are a mum/mom and are at all interested in health you might want to check it out. Let me know what you think

How the First Nine Months Shape the Rest of Your Life

Run x 3

2010-09-27T14:37:00.000-05:00

In this brilliant weather it was a must that Me, Brennan and Maddie(the lab) get outside and enjoy the day. After racing home between clients to put Brennan down for a nap we loaded into the jeep and headed for the park. I still needed to exercise so my plan was to run behind the stroller while B enjoyed some cheerios and Maddie followed along. I'm not going to lie, I haven't run for any extended period of time behind the stroller. I didn't really give it much thought. I've been running on my own, I'm in shape. Shouldn't the fact that I had something to lean on make it easier? WRONG!!

The 3 miles I managed to limp through felt more like 6. My hamstrings burned, my upper body felt stiff and I clumsily pushed the stroller along like I had no idea what I was doing. I can only imagine how this graceful event must have played out to someone watching. What made me laugh even more now that I think about it is the fact that no-one else seemed to have any idea that I was huffing and puffing my way around the trail. Brennan ate and drank, enjoyed the scenery and apart from a few large bumps and pin tight turns he road in the lap of luxury. Maddie also went about her business taking a swim and exploring.

After 3 miles of trial and error I like to think I have figured out what worked best for me. Perhaps you can save yourself some time, effort and frustration by taking note.

1. Have a loose grip on the handle-A white knuckle grip won't help

2. Steer with one hand so that your upper body can still move.

3. Don't lean forward onto the stroller or allow it to hold any of your weight, stay upright!

4. Lean into corners and take them wide

5. Wear clothes that will not require any adjustments or fixing during the run.

6. Have a plenty of cheerios for the occupant of the stroller.

7. Watch out for sippy cups being tossed violently over the side of the stroller

I'll keep you posted on our next go around!!

Gluten free, not calorie free

2010-09-15T11:20:00.000-05:00

Wheat or Gluten free diets are becoming more popular these days as people gain an understanding of how processed carbohydrates breakdown and eventually effect he body. Often people will choose to go 'Gluten free' simply for the health benefits. However, lately I am seeing a rise in people diagnosed with Gluten allergies that require a drastic change in diet. A gluten allergy means the body has trouble breaking down or processing gluten(the protein part of the grain) in foods. Celiac disease is an example of a common illness or allergy that requires strict diet guidelines to eliminate gluten from each meal. From what I've read, research is now showing that gluten free diets also benefit those suffering with joint pain, loss of balance or other neurological and auto-immune disorders, very cool!

This type of diet is also commonly practiced within the health and fitness industry due to the many internal benefits but also because it dramatically aids in the aesthetics of the body, helping to make one look more 'lean'. Wheat free and Gluten free diets certainly help you lose weight and make you feel better, in fact they're becoming 'trendy' for this very reason. When people hear that being 'Gluten free' is the reason for the success of a friend, relative or co-worker they quickly jump on board and make the changes to become Gluten free. These people have great intentions, however they still lack that ever important principal when it comes to being successful at weight loss. CALORIES IN v's CALORIES OUT

Being gluten free will not help you lose weight if you consume the same as or more than the amount of calories you are burning. Unfortunately the food industry has caught on to the whole Gluten free thing and has pretty much altered and produced every kind of food you could want as a gluten free version. Brownies, cookies, crackers the list goes on. It's really not rocket science. If you continue to eat these calorie dense type foods on a regular basis without considering portion size or calorie intake than it will make no difference on the scale. Sure you'll be consuming gluten free products but you wont be losing weight.

If you're considering or already are eating a gluten free diet remember that this alone isn't the answer to losing weight. You still need to get regular exercise and take in less calories than you put out.

Exercising with a Baby Bump

2010-09-12T13:30:00.000-05:00

I've had a number of questions recently about pregnancy and exercise. First off I would just like to say that women can, and should continue to exercise during pregnancy. I am blown away at the amount of women that get pregnant and then cease to workout completely. I have tried to encourage many to continue on over the years but it seems that some people still have the old mindset that they are physically incapable of doing so while carrying a child. Either that or they are simply lazy and looking for an excuse. Unfortunately the women who do nothing for 9 months tend to be the ones I see post baby looking to shed 60 pounds. Now that's a daunting task!

Pregnant women will still hear the very dated and untrue statement about maternal heart rate. That being, that the mother should not allow their heart rate to exceed 140 beats per minute. Given the variations in ages of pregnant women, fitness levels and max heart rates in the general population it is virtually meaningless to specify one number for such a diverse group. This was also be dispelled after better research was completed concerning the effects of core body temperature on the fetus.

Mild to moderate exercise is fine for pregnant women and if you are preconditioned to working out then bursts of intense exercise are also considered safe. My suggestion would be to listen to your body. Use a scale from 1-10 with 10 being the highest possible intensity. You want to stay around a perceived exertion of 7 or 8. I worked out through my entire pregnancy up until a week before my son was born. During the first trimester I was forced to take things a little slower but that just meant being creative in order to keep moving. After the extreme fatigue of those first few months had passed it also allowed me to do a lot more physically. Certainly I adjusted weight on some exercises and I did not perform as many high impact exercises but overall my body allowed me to do most things. Exercise allowed me to sleep better and feel better about myself. It also allowed me to maintain a rather high level of fitness, which I believe plays an important part in being prepared for labor as well as aiding in recovery.

I'm not going to lie there were some days that I struggled to find the motivation to exercise. Occasionally I took days off but on tough days I tried to at least just walk and stay in motion. For me it was better to do so physically but also mentally. The body can adapt to doing nothing very quickly, so I found that if a did nothing for a couple days it was even harder to get going again.

One other thing worth mentioning is that when pregnant you are NOT eating for two. in fact you need only about 300 extra calories each day. Certainly this isn't a reason to start counting calories or obsessing over food while pregnant but it is worth considering. I did my best to eat balanced meals to provide me and my son with nutritious food but I also indulged in many things I typically wouldn't eat. The key here is balance and portion control. If you are out of control eating empty calories every meal every day, then it's going to add up fast!

I hope some of this information helped or at least got you thinking. As always I would be happy to answer any questions

...The pics included in this blog were taken a week before my son Brennan was born. I enjoyed my workouts with him, I felt like it was one of the first things we shared together.

CrossFit Jr.

2010-09-06T21:19:00.000-05:00

I had to post this sweet pic of my little man. It was taken a good three months ago but it shows that I have a CrossFitter in the making. Brennan absolutely loves these balls. Although he's too young to knock out some wall balls right now, I can see its in his future!

Must have been all those workouts while pregnant :)

Run Fun!

2010-09-06T20:56:00.000-05:00

I ran 8 miles yesterday. By far the most I've run since pregnancy. It felt pretty good. My only discomfort was that pesky S.I. Joint. Something that presented itself post Brennan. I would love for it to go away. I've been told to just give it time, but I've also heard that its going to be with me for the long haul. Who knows...

Aside from that small set back my run was a total confidence booster. I was beginning to think I would be stuck at the 3 or 4 mile mark for good. Despite my doubts it seems I had it in me all along.

Some contributing factors to such a successful run; the amazing weather, which allowed me to breath due to the lower humidity. Great tunes on my Ipod, brand new Lululemon shorts (a B'day gift from hubby) knowing that my little one was well taken care of and I wasn't on a time limit, and lets not forget the fact that I chose to leave my 80 pound Lab at home..distance just isn't her thing :(

So what now? I'm thinking the 1/2 marathon to be held in Tyler during the month of October (10-10-10).

Would love some of you to join me.

Early on

2010-08-13T20:46:00.000-05:00

Between high school sports, college soccer, preseason training, a sprint triathlon and some brutal CrossFit workouts, I feel like I have a pretty good grasp on what it feels like to be exhausted. I have to laugh though when I think about how Brennan can wipe me out all in the small space of our living room. No equipment needed!

My own Mother likes to tell me that I'm getting what I deserve after what she had to go through with me. Apparently, I was so active and so into everything that I earned the nickname 'jumping bean' early on because I simply couldn't be still. In her own futile attempt to wear me out Mum enrolled me in lots of sport...and well, the rest is history

Brennan certainly is an active little guy and I wouldn't change it for the world. I look forward to all the fun we'll have outside at the park, swimming in the pool and just getting into all kinds of things once he is truly mobile. I want him to learn early on that being outside is where the fun is at. That getting dirty is OK and that a few scrapes and bruises is just proof that you've been playing hard. I will do everything I can to make sure he has the tools he needs to be active and healthy and know the importance of both. In the meantime, I'll pick him up, push him around, throw him into the air and let him crawl all over me. We'll wrestle on the floor, I'll chase him down and generally just try to keep up with him. He'll help me be active and healthy until its my turn to help him.

What a little Encouragement can do

2010-07-30T11:11:00.000-05:00

Two tough CrossFit workouts in two days. I was drained after both physically but mentally one was so much more taxing. The difference...one workout involved others willing to push themselves and in turn it pushed me. This same group provided encouragement as well as some tough love when I started to struggle. As for the other group...I had to listen to people whine, give excuses and just generally be negative towards themselves and the workout. That common feeling of everyone trying to get through the workout together was missing. Instead it was more like everyone was out for themselves. Wow, how the people around you can effect your performance!
Encouragement is so important, in workouts but just in life in general. Be sure to surround yourself with positive people. People that want to see you do well and reach your full potential. People that will push you to be better and do better. Getting through something tough on your own is a lot harder than having others around you that care.

Strong Girls

2010-07-23T08:31:00.000-05:00

Here's a shout out to the girls pushing themselves to be better, fitter, stronger and healthier. The ones that get off the cardio deck and into the weight room. The ones that endure the cold and the heat, the ones that have blisters on their hands and dirt on their knees. Girls that refuse to do 'girl' push ups but instead knock out 20 of the real thing. Here's to girls that can do pull-ups and body weight dips and learn Olympic lifts. Girls that aren't just concerned with what they look like but instead consider performance. Girls that don't stop as the clock runs out but instead get a few more reps. These girls are strong and beautiful, capable and able. They test themselves, push themselves and don't expect anything less than their best. Here's to and all the girls that fall into this category and of course to all those working on getting there!

Up and At Em!

2010-07-05T15:13:00.000-05:00

Something can be said for getting up early and exercising before the day begins. Yeah, its a bit of a sacrifice to pull yourself out of bed but I've never been disappointed at having done so. Exercising early allows you to get a grasp on what lies ahead for the day. It energizes you and keeps you focused on eating well throughout the day. Better yet, it feels like you're stealing away moments from others who haven't gotten up yet. In the quiet of the morning you can hear yourself think without all the distractions that will meet you throughout the day. When exercise is done early is also means that other commitments can't fill that time. The unexpected can hardly effect you at that time of the day. Morning exercise lengthens your day and energizes the hours in it. An hour of extra sleep has never done that for me before!

live strong

2010-06-30T15:04:00.000-05:00

So its been just over a week since I returned from Australia with my 6 month old son. I traveled on my own for the better part of 30 hours. It's a grueling trip when you're on you're own, but add a baby to the mix and its a whole other beast! As it turns out, I did survive but something occured to me on my way home. Just how do people manage with with the tasks of life when they aren't physically strong?

During my trip a found myself running for planes, standing in lines for up to an hour, picking up heavy bags, bending, lifting, twisting, turning and I did it all with a 20 pound child strapped to the front of me, a bag weighing just as much on my back and a stroller in hand. I'm not super women but I did wonder more than once just what I would do or who I would have to rely on if I wasn't physically capable to do it all myself.

I know strength and endurance is important in the gym but I think I had taken the fact that it transfers into everyday living for granted. Most of us move furniture, take the trash out and do the everyday tasks of life without much thought. It wasn't until I really had to put my strength and endurance to the test in the real world and outside of physical competition that I appreciated it.

This little revelation has made me think about what others must be missing out on in life. If everyday tasks are such a challenge I guess I can see why some people just chose to not participate, which is so sad. As for me I have an even greater appreciation for my body and what it allows me to do.

I encourage each of you to make sure that you are not limited by your lack of strength and endurance. Train your body in a way that allows you to be healthier but also function at the best of you're ability, otherwise you might just pass on amazing opportunity!

Catching some zzzzzzzz's

2010-06-16T03:39:00.000-05:00

Sleep has never been a real problem for me, sure I've had nights of sleeplessness but nothing that's lasted more than a night or two. I attribute sound sleep to regular exercise and the ability to keep stress levels under control. However, as a new Mum (Mom for my American friends) I have become all to familiar with sleep deprivation. I have quickly learned that broken sleep or light sleep just isn't the same as several continuous hours of deep sleep, especially when it occurs night after night.

For me the lack of sleep didn't bother me for a long time. Like many mothers I just did what was needed and took care of my baby without giving sleep much thought. However, as the nights have turned into months I have seen my own sleep deprivation take its toll. As it turns out all the things I learned in school about sleep were true. Sleep is responsible for so much more than just how tired or awake we feel during the day, It can affect all aspects of our lives.

Unfortunately if you're a new mother there isn't much you can do about missing sleep for now, except take naps when your baby naps...advice I really wish I had taken seriously myself!
If however, you're not a new mother and you find yourself struggling with sleep you might want to take the time to figure out what might be causing your insomnia. Otherwise all aspects of your life will begin to suffer.

Take a look at the list below. If you've struggled with sleep deprivation some of these points will describe your own feelings and struggles, others may surprise you in regard to how sleeplessness can affect weight loss, mood and disease risk.

Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

I think we all deserve a nap!!

Small changes to make now

2010-05-25T20:01:00.000-05:00

There are little things we can do each day to help us become more active and create healthier habits for ourselves and our family. How many of these do you do?

Park towards the back of the parking lot instead of circling for a spot close to the door

Keep bottled water with you at all times and sip on it throughout the day

Take the stairs instead of the elevator

Cut out bad habits one at a time. Sweets after dinner, soda throughout the week, fried foods, fast food

Consider food as FUEL for your body and become aware of what you are feeding it

Pack healthy snacks for road trips or in case you need them during the day

Turn the TV off and enjoy some active time with your family. Walk the dog, play outside, ride bikes

Eat breakfast, ALWAYS!

Stop eating after 7pm-this is usually when mindless snacking begins

Read labels and note serving sizes on the foods you eat regularly or pick up when on the go, you might be surprised at what you find

Brush your teeth after you eat, you'll be less likely to snack

Take note of habits that involve food. Do you always go to the kitchen when you arrive home? Are you finishing your children's food? Do you always have dessert when at a restaurant? Take note and try to change bad habits.

Something Sweet

2010-05-20T14:22:00.000-05:00

Some experts believe kicking sugar is harder than kicking cigarettes or even heroine!

Sugar is every where. It is advertised on television, at parties, in drinks, and hidden in many foods. So, to get the sugar out of your diet, where do you start? Try these tips to get you started.

Know all the sneaky names for sugar. Read food labels and get rid of condiments, sauces, and dressings with sugar in them. Learn to make condiments and dressings with out the sugar.

Eat fruit. Fruit is a great way to eat something sweet, and control calories. Just stay away from dried fruit or sweetened fruit.

Avoid artificial sweeteners. These are just a crutch. They keep you from learning to enjoy the natural sweetness of real food. There are also studies that show that they can make you crave sugar, not to mention the studies that show other dangerous health effects like cancer.

Eliminate the white stuff. White flour, white rice, and white potatoes. These have the same affect on blood sugar as sugar, and this will make sugar harder to kick.

Avoid juice. Even 100% juice is sugar water in disguise. Drink water, and if you must, only a splash of juice for flavor.

Try stevia. Stevia is an herb that is very sweet and has a slight licorice flavor. While it is a stretch to make a whole dessert with stevia, it is great in coffee and on cereal. It may take some getting used to, but it is way better than loading your food with sugar or known toxic chemicals.Tip: Look for stevia in the dietary supplement section. It will not be with the sweeteners.

Learn to use honey. If you really need a sugar fix, eat some honey. Learn to cook with it. Learn how to drizzle it in thin steams. It is very high in sugar but, has other benefits that sugar does not and it is all natural.Tip: Buy honey local to your area. The local pollens the bees use to make the honey could help prevent some seasonal allergies.

Limit alcohol. Alcohol is made from sugar. It acts like sugar in the body. Especially when you first are trying to kick sugar stay away from any alcoholic beverages.

Bring a low sugar dessert to share. Temptations are everywhere. Show others how delicious a low sugar life style can be.

Keep it out of the house. Do not temp yourself with your child's pop tarts or your husband's ice cream. Tell your family what you are doing and then put your foot down. It is hard enough with out sweets calling your name all day long.

Eat sweet potatoes, red potatoes, and brown rice with meals. These are the foods to replace the white foods with. Sweet potatoes make a yummy dessert with a little yogurt. Steam small red potatoes or some brown rice to eat with dinner. If time is an issue, cook these items ahead of time.

If you must eat sweets, eat them after meals. After meals sugar has less of an effect on blood sugar. You will be less likely to crash and crave more later.

Sugar is a hard habit to kick. Cravings will lessen with time. The longer sugar is out of your diet the easier it gets.

A Little Respect

2010-05-18T14:02:00.000-05:00

There can be a lot to overcome when trying to lose weight. Diet, planning, workouts, the list goes on. However, in my mind the thing that can be the most difficult to overcome is self esteem, self worth and body image. They go hand in hand, and I see them on a regular basis.

I'm saddened by how common it has become to drag ourselves down with negative talk and to point out our flaws and problems to others. It almost seems like the norm to sit around and discuss our imperfections like we do the weather. Women are the worst at it and its not healthy.

We all have areas we're not crazy about, things we wish were different, but what good does it do to dwell on these things? As humans we're never going to be perfect but perhaps more importantly, we're never going to be satisfied. That's just not our nature.

I've struggled with terrible self worth over the years and nothing good has come from it. I'm thankful that I've been able to move past it by allowing myself to rest in the knowledge that I was created in Gods image and for a purpose that not one other person has. We are all unique.

Now, I'm not saying I don't have days when I get up and struggle to be 100% happy with what I see in the mirror. But I have learned to be content. I recognize that I have this incredible, intricate machine at my finger tips. My body allows me live my life and it even allows me to train it to be stronger more powerful and more efficient. It responds to the way I treat it!

I think in my perfect world women would give each other some credit. Instead of being so competitive and jealous we would be encouraging and accepting. We would feed our minds with positive words over negative self talk. We would stop pointing out our flaws or the need to diet around our daughters and other young girls but instead help them create positive body images.

I wish I could take the respect I have for my body now and give it to the girl I was 10 years ago.

Exercise of the week-bosu tuck jump

2010-05-15T13:03:00.000-05:00

Sorry guys, hadn't realized that I had forgotten to post an exercise until I was kindly reminded. Stick this great exercise into a set to keep your heart rate elevated and also give yourself a bit of a challenge.

anything successful was first planned

2010-05-12T13:00:00.000-05:00

As a trainer I've heard just about every excuse known to man as why it's impossible to eat healthy. The truth is that it can be difficult at times. The key to being successful is planning! Just like most things in life a balanced and nutritious diet takes some thought and preparation. If you just tell yourself when you wake up in the morning. "Today I'm going to eat healthy" but do nothing to aid your decision the end result will be failure.

You need to do what works for you. For me I've found that taking some time on Sunday to get prepared for week fits me the best. I usually check to see I have the basics. Tuna, nuts, fruit, yogurt, oatmeal etc. I also prepare a basic meal that I can divide and use for lunches or dinners. That could consist of anything from chicken, brown rice with black beans to ground turkey and bell peppers etc. I also do better when I dispose of any junk that has made its way into my house over the weekend. That's not always easy with a husband that eats completely different than I do. But if there is anything I know I will be tempted with, that does not belong to my better half, it either has to be finished with by Monday or I toss it.

If you work, than you need to keep something available if you have to stay late, forget your lunch or are tempted by the cake in the staff room. Perhaps you have to spend the weekend at the baseball park with the kids. Than I suggest doing a mental inventory of what is offered at the concession stand. More than likely there won't be anything there beyond hot dogs and sugary treats. If that's the case you already know you're going to need another option.

I'm not saying that you will always be able to foresee what the day will bring, especially running around with kids. But you can plan to the best of your ability. There will be times you have to get something on the run. In that case you just make a smart decision about what you choose and continue on.

Its all about PLANNING!!

CrossFit Class

2010-05-11T19:34:00.000-05:00

A few weeks ago I went to get certified as a level one CrossFit Coach. If you don't know what CrossFit is the best way to describe it is as a "Constantly Varied, High Intensity, Functional Training"

CrossFit aims to forge a broad, general and inclusive fitness. It's a program that trains athletes for any type of physical challenge, known and unknown. It blends Diet, Metabolic Conditioning, Gymnastics, Weightlifting and throwing as well as Sport into one kick butt program capable of training anyone from grandma to an athlete. The great thing about CrossFit is that it doesn't take hours each day. Workouts are much shorter but much more intense.

Check out any CrossFit affiliates in your area for more information. Most places host a free intro class that will teach you the basic lifts and correct form needed to workout. Not to mention you'll get a taste of the great CrossFit community when you stop by. If you're in the Tyler area come by Premier Fitness or contact me and I'll get you taken care of.

That being said I need to give the ladies that started my noon Tuesday and Thursday class a shout out. Great Job today!! If you are interested in joining us during this time we have some open spots available.

I'll Start Monday..

2010-05-10T12:43:00.000-05:00

It's Monday!!! So all you peps that slacked off over the weekend, its time to get back on track. You should have healthy food prepared or at least readily available for the week. If not, then get to the store. Remember to stay on the outside of the aisles and away from all that processed garbage. Buy lean proteins, healthy fats and fruits and veges. Your body will thank you and trust me you will feel so much better!

Get your workout done today. I know Mondays are typically busy but carve out enough time for a run or a trip to the gym. It will set the tone for the rest of the week. If you succumb to the excuses building up in your mind as to why you don't have time then you are letting yourself down!

Results come from hard work, consistency and planning. What are you lacking?

prospective

2010-05-09T20:27:00.000-05:00

Have you ever found yourself zoning out as you think of the week ahead. I had a moment like this afternoon. I was mentally going through the list of things I had to do, prepare for, be at and finish for the week ahead. I felt zapped of energy just at the thought of juggling it all. Thankfully before I dove head first into my to do list I took a deep breath and processed everything. It was during that time that God reminded me of the importance of simply being in the moment. Enjoying the blessings He has given us and relinquishing control over life, especially trivial tasks.

I looked over into the living room and watched my son study my husbands face as he laughed, smiled and drooled all over the place. I was disgusted that I would consider missing out on what was going on in the next room in order to complete my 'to do' list for the week. In that moment I saw my blessings for what they really were, truly gifts from God.

It wasn't too long ago and my life looked dramatically different than it does now. With the devastation of infertility for several years and the diagnosis of my husbands Cancer at 28. I guess you could say some big things have landed on my doorstep. I've learned some tough lessons from the trials in my life, but this afternoon I let the world creep in and allow me to forget what those lessons were. I'm thankful that today I chose to spend time with my family. My healthy husband and my beautiful son. Things I waited on and prayed for. I know that not one of us is promised tomorrow, so I am thankful about my decision today.

For now my work and my workout will wait!

Push/Pull

2010-05-05T12:38:00.000-05:00

Can you do a push up? What about a pull up?

Now, I'm not talking about the 'half' or 'girl' (It always bothers me when people call it this) version of these exercises. I'm talking about the real thing, where you are solely responsible for the lifting and lowering of your own body weight. If you can't, then perhaps you should consider making this a new goal in your quest for health and fitness.

For me push ups and pull ups are benchmark exercises that work multiple muscle groups and are an essential part of everyday life. I'm a big believer in being able to move your own body around efficiently and effectively. The push up and pull up are perfect examples of your ability to do so.

The great thing about both of these exercises is that they are so adaptable. Push ups and pull ups can be altered to whatever level you are starting from and then progressed as you get stronger. The options are almost endless.

For example the push can easily be adapted by placing your knees on the ground. You can also place your hands on a step or box to decrease the angle at which they are performed. As you build enough strength to perform full push ups you can continue to challenge yourself by taking a leg off the ground or raising the feet. Introducing stability to the exercise also adds another dimension to your training and will do wonders for tightening your core, perfecting balance and training stabilizing muscles. You can do this by using a stability ball and placing either your hands or feet on it during the exercise.

Pull ups can be a little more intimidating, especially I've found for women. But like the push up it simply requires adaptations and practice. The assisted pull up machine at the gym probably springs to mind first, since it can counter your body weight as you do the movement. This machine can be very helpful but it is important to challenge yourself and to not simply launch yourself up and almost through the ceiling, as I'm seen so many people do. I like jumping pull ups because you can do them anywhere and because they allow you to feel more of the weight in the lift. Jumping pull ups involves the use of the legs in a short squat motion to help propel you up to the bar. You are still required to lift and pull, but the jump aids in the first difficult contraction to the bar. Adding a swing to your pull ups will also help with the upward motion of the body while still teaching the muscles involved in a pull up to activate.

The main thing with push ups and pull ups is that you progress the exercise. If you're doing half push ups easily and maintaining good form then its time to move on. The same can be said for pull ups. Make them harder or increase the repetitions being performed. Try to not get frustrated but concentrate on the end goal. You'll feel stronger and more empowered knowing you can lift, lower and control your own weight.

I'm looking forward to hearing your success stories!!

Workout with your baby

2010-05-02T15:36:00.000-05:00

When Brennan was about 4 months old a trip to the park turned into a workout. We happened to have the flip video camera with us (just incase he did something new or cute). When I got home I decided to edit my husbands work and this is what came out of it.

It might not be professional looking but we had plenty of laughs while we recorded. Several times our lab walked into the picture until finally she decided she would just rest on the side to get in the shot.

A lot of times exercise can be fun and totally spontaneous. Just use what's available, even if it happens to be your child!

Pressed for Time

2010-04-30T13:44:00.000-05:00

I've always been a big believer in high intensity workouts over long, low intensity ones. In fact, I've always encouraged my clients to be more efficient with their time, especially if they were pressed to get to the gym in the first place. The truth is before I had my son I didn't always follow my own advice. I'm guilty of having what I like to call a 'cardiofest' on a number of occasions. Pounding out a hour or more on the stairs or elliptical, then sometimes following that up with some weight training. It's crazy, I know. Having that kind of time these days seems like a dream.

As it stands my son is now five months old and I have come to appreciate my own words regarding workouts. Shorter more intense workouts have become the standard for me. If I'm weight training then I'm absolutely incorporating bursts of cardio activity into each set to keep my heart rate high and burn calories. I also choose exercises that are highly functional and train several muscles at one time to be more efficient. If I'm only doing cardio, then more than likely it's interval training with moderate to high intervals rather than moderate to low. I'll use the incline, resistance, hand weights, whatever I need to to increase the intensity.

Unfortunately, there is one draw back to this type of workout, you have to mentally and physically be able to push yourself. Like me, you may think you've got that part covered, but I've learned that's not always the case. Ask yourself just how ready you are to workout when its toward the end of day or even the week for that matter, you've been up several times during night with baby, you have a pile of work on your desk and a to do list waiting at home. Truth is you might not be so quick and peppy to yell "Lets do this!"

The good news is that if you can conquer the mental aspect of working out then you're half way there. My advice is to focus on how good you'll feel when you get done as well as the results you'll see from putting in the hard work.

Remember, More intensity equals more sweat and more discomfort but way more RESULTS.

Exercise of the week

2010-04-30T02:56:00.000-05:00

OK, so I'm aware that I'm no Jillian Michael's and certainly won't have my own workout video anytime soon but Video clips are the best way to show an exercise. I began using Kettlebells a few years ago and have recently picked them back up again. For those of you who haven't tried them before start with the most fundamental move of all when it comes to a Kettlebell, the swing. Good Luck!