Freshour Fitness

I moved to a new blog!!

2011-09-09T13:45:00.000-07:00

Follow me at Freshour Fitness to continue getting my updates.. You can now sign up to receive an email everytime I post a blog. So check it out! Also check out the new website Essential 21/30 .

Working on the Overhead Squat!

2011-08-27T12:32:00.000-07:00

Well I was at Westlake CrossFit and wanted to get some work in but knew I didn't want to do a metcon... So it had been awhile since I had performed overhead squats and my WOD book showed the last time I 1RM was 9/22/10 at the weight of 245... I set 2 PR's (personal records) 250 and then 260 which is shown above in the video... And something went wrong with the video but it still shows the movement.

So before I started to warm up I took 2 GoVera, some advantages of GoVera include:
1. Ribose contributes to energy production but will not elevate blood glucose levels. In fact, even gram quantities of ribose given to diabetics has been shown to help normalize blood glucose levels.
2. MCT’s also feed directly into the Krebs cycle, helping fuel exercise without stimulating insulin production or adversely affecting blood sugar levels. Think of MCT’s as rapid, easy energy. So easy that they are used in formulas for newborn babies.
3. Maca, cissus and rhodiola are longer-term bioenergetics with cumulative benefits. No other sports drink provides this extraordinary three-phase energy support. With consistent use, in other words, you get results that build to higher and higher performance levels.

Holy Stress Batman!!

2011-08-24T15:53:00.000-07:00

As you can see stress can affect every facet of our lives. Some people proceed daily without managing their stress or stresses in a healthy manner. Are you an overly stressed person?...
I know today there is a multitude of reasons why we can be stressed: economy, work, kids, spouse, any and everything haha... But alas! We have a CHOICE on how to deal with stress. Do you look to drugs or alcohol? Is that a healthy option? Do you turn to unhealthy snacks (ding dongs, chips, cake, cookies, etc)? Does eating all that crappy food really make you feel good about yourself?

So lets take the four quadrants above and use exercise as a stress reliever. You decide you want to exercise. Exercise is great for the BODY whether it be yoga, running, weight lifting, or a mix of many such as Crossfit (a small favorite of mine). You start to notice small changes in your body because you chose to exercise. Now those small changes send positive signals to your MIND, such as endorphins (your brains feel-good neurotransmitters; also termed "runner's high"). Those endorphins induced by exercise start to affect your EMOTIONS. Those small mind and body changes start to make you feel good about yourself, you start to attack your day a little differently. You walk with a little more self confidence. You like these emotions. So you start to exercise a little more, you start to watch what you eat, you start to hang out with like minded people. You start to change your BEHAVIOR!... I think I just heard a WOW!!

I'm not saying everyone needs to be a crossfitter. What I'm saying is try something active, doesn't matter what activity. Try something you have always said you wanted to try! And whatever you choose to do, make sure it is not viewed as a "chore" because what do chores do? They stress us out. Pick something fun and be committed!

Need a kickstart? Xtra is shown to help manage stress and increase energy. Watch below and check out my website here for a great testimonial.

What it's all about!

2011-08-17T15:44:00.000-07:00

This past weekend Westlake Crossfit competed in the Life as RX Tour in Dallas. To say the least, I believe this event brought the gym and the coaches closer to what Crossfit is all about..... COMMUNITY. In my opinion the weekend couldn't have gone any better. Some of our members competed alongside our coaches and really showed what they were made of. We all learned something about our abilities and what it takes to be a competitor. I could not be more proud as a coach! There is something about sharing sweat with people that brings them closer together.
If you have ever wondered if Crossfit is for you. Find a local one near you, check different ones out. All of them are unique in their own way. Find one that fits your personality. And most but not least, find what you are made of!

A small video about Ryan and his new "box" East Dallas Crossfit

The best team around.... Westlake Crossfit!!

Savard in his new "box" East Dallas Crossfit

A little fun

What you might know but dont think about

2011-08-07T19:12:00.000-07:00

So I was doing a facebook news feed scan and came across an article a fellow crossfit gym posted (Crossfit Solus). So I wanted to share this information because the way it is presented is very simple yet clear. I strongly recommend reading and sharing.

I was reading a statistic in a nutrition book recently, and this is going to shock you...

Now before I tell you the statistic, let's keep an important fact in mind... according to well renowned nutrition author Michael Pollan, and his amazing book called In Defense of Food, humankind has historically consumed approximately 80,000 different species of edible plants, animals, and fungi, and approximately 3,000 of those have been widespread foods of the human diet.

Now get ready for a shocking and appalling statistic... Click to read more!

Can you lose fat in a certain area?

2011-07-25T10:31:00.000-07:00

NO!!! Many people ask or communicate that they want to lose weight in a certain area of their body, i.e. doing sit ups to get a six pack. Not going to work. You must change your lifestyle, incorporate a functional exercise program, build muscle, and eat a healthy array of whole foods which decrease an inflammatory response in your body (Paleo diet, Whole 30 diet, or Primal diet.)

And I must add that, I myself, am not keen on the word "diet". That word makes me want to run from the person trying to coerce me to do it. Yes, even as a trainer and nutritional counselor, am afraid of restrictions. :) But I have learned the importance of maintaining a healthy lifestyle and have restricted myself to break bad habits and create new ones. A must for everyone who wants to take control to live and look healthier.

Eating for a positive outcome is a lifestyle and a choice. You have to accept and attack the change you want in your life.....

So here is a great article explaining where the fat goes. From CNN.

"When you're losing weight, where does the fat go?

(CNN) -- Multiple chins, bulging tummies and flabby arms: It's easy to see where fat accumulates on the body.

When a person starts losing weight, where does the fat go? And what parts of the body can you expect to see results?

Headlines from fitness magazines promise exercises to blast away belly fat and activities to spot-reduce flab. The scientific evidence, unfortunately, doesn't back those sexy headlines.

Here are three things to know about weight-loss and body fat.

You can't change your shape, just your size.

You can't cherry-pick where you shed fat; weight loss doesn't work like a point-and-shoot.

MRIs, CT scans and dexa scans, which use X-ray beams to measure body composition, show no evidence for spot reduction.

"Basically, when we lose weight, we lose weight all over in exactly the proportion that's distributed throughout our body," said Susan Fried, director of the Boston Obesity and Nutrition Research Center at the Boston University School of Medicine.

A pear-shaped woman who loses weight will remain a pear, just a daintier one, say researchers who specialize in body fat. More women tend to be pear-shaped, with fat around their hips and thighs. Men tend to be apple-shaped, because they have fat that accumulates around their waist.

"People come in with unrealistic expectations from magazines and spot-reducing," said Gary Foster, director of Temple University's Center for Obesity Research and Education. "That doesn't happen. When you start to lose fat, it's proportionate throughout your body, whether it's your neck, waist, ankle circumference. You'll come out smaller but have the same body shape."

For most people, the problem is their weight, not their body shape, Foster said. Whether you're a pear or apple may be determined by genetics or hormones.

Not all body fat is created equal.

Men tend to be apple-shaped and carry more belly fat, known as visceral fat. This is a dangerous type of fat because it surrounds abdominal organs and is metabolically active. Essentially, it disturbs the regular mechanisms in your body.

The fat cells release biochemicals that lead to inflammation, which could lead to heart attacks, strokes and joint and muscle pain. This accumulates in the liver, said Dr. Robin Blackstone, surgeon and medical director of Scottsdale Healthcare Bariatric Center in Arizona.

"Fat is basically a store of energy," she said. "When you need energy, you break down the fat. That breaks down into a component called free fatty acid and goes into the liver for energy. When you have a lot of excess fat, it generates so much free fatty acid, the liver can't handle it, so it stores it."

That triggers a host of problems including non-alcoholic fatty liver disease, insulin resistance and diabetes.

"Belly fat is much more harmful than the so-called big butt," Foster said.

The fat in the hips causes much alarm because that part of the body is highly visible. Called subcutaneous fat, the masses of this fat may be unsightly, but scientists believe they're not as dangerous as internal abdominal fat.

Where does the fat go?

Fat cells expand when people consume more energy than they can burn. During weight loss, the cells shrink.

"The fat is a very specialized cell, and it takes basically the fat we eat and it stores it in form of triglycerides," said Fried, who researches how fat is deposited. "It's doing that for the purpose of releasing it when other parts of the body need it."

Humans carry about 10 billion to 30 billion fat cells. People who are obese can have up to 100 billion.

"If anyone of us overeats long and hard enough, we can increase the number of fat cells in our body," Fried said. "When we lose weight, we don't lose the number of fat cells." The size of the cells shrinks, but the capacity to expand is always there. Liposuction can remove fat cells, but this procedure is ideally for people who are not obese. "The fat cells are actually being removed," said Tony Youn, a plastic surgeon who performs liposuctions. "It doesn't mean that fat cells that remain can't get bigger." Despite the extraction of fat cells, the ones remaining can always get bigger or smaller depending on a person's diet and fitness."

http://www.cnn.com/2011/HEALTH/07/22/fat.weight.loss/index.html?hpt=he_t4

Feel better. Recover Faster.

2011-07-20T09:27:00.000-07:00

John is a member at Westlake CrossFit and usually attends 5 days a week. Here is what he has to say about Xtra and what it has done for him.

"I am amazed by the results I have gotten from taking Xtra. After 2 weeks, I had noticeable more energy, especially in the afternoon. I would describe the energy as a calm sustained energy with no anxiety or hyperactivity. Xtra has allowed me to be more efficient and focused at work, allowing me to accomplish my daily tasks in a fraction of the time. The best part about Xtra is that it has significantly increased my body’s ability to recover from intense physical training. It was getting to the point that after my crossfit workouts, I was waking up, getting out of bed hunched over in pain walking like Ozzy Osbourne. After a couple of weeks, I woke up one morning realizing that I was no longer feeling like I was the loser of a UFC fight. Another interesting thing is that I noticed that minor cuts and scrapes were healing a lot quicker too."

Here is a link to a video that can give you a little more info on what Xtra can do for you. http://bcove.me/hbgz3he6 Or read below.

Upgraded with Ashwagandha! Advanced Cell Renewal
All the things we enjoy in life are compromised by inadequate repair or excessive damage, and you are left to live with the degenerative effects it produces. Xtra™ is an advanced cell renewal formula which will help you to renew and restore your cells to function at their optimal levels.
It is a scientifically formulated nutritional and active-botanical supplement that promotes vital energy, supports mental clarity and focus, helps manage stress, and promotes joint comfort and flexibility. While taking Xtra™ you will feel an increased sense of energy and vitality.*

• Promotes Vital Energy: Contains bioenergetics to optimize cellular energy production.*
• Supports Mental Clarity and Focus: Provides powerful antioxidant protection to positively impact overall brain function and sharpness.*
• Helps Manage Stress: Includes ingredients to relax and empower the brain to face the demands of everyday life.*
• Promotes Joint Comfort and Flexibility: Scientifically formulated with Protectin™ to dramatically improve joint comfort and mobility.*

If you would like to give Xtra a try here is the link to purchase http://jarrodfreshour.myunivera.com/about.

A Rawsome thing to try!!

2011-07-17T14:18:00.000-07:00

This delightful treat was shared to me from a new client of mine, Darlene... Feel free to change it up.Try a different nut. Put a different fruit. Try it at breakfast or for a hearty snack. Maybe even add some spices. Have fun making it your own.

Rawesome Recipe:

hand full of fresh spinach

hand full of shredded carrots

1/2 apple

10-12 almonds

Grind up and eat!

And a short update of my 21 day challenge... Im on day 13. I have 8 more days to go. Yesterday and last night was my hardest day. But it was more of the type of activity I chose to do. I went to the lake. So I was craving a social beverage. Then I didnt plan my evening dinner too well and I was just rampaging on some fruit, way past my alotted amount for the day. Im just glad I did not give into my sweet tooth for some ice cream. So I feel great today and look forward to the week ahead!

So I would like to know what all of the other people going through a challenge have trouble with? Have cravings for? What kind of moods spark these cravings? Shoot me an email or comment. I would love to know!

Hope you all had a great weekend!

Love my newly found Veggies!!!

2011-07-13T13:44:00.000-07:00

Skillet Success

Fantastic Plating! (Thank you Katy)

Cooked to Perfection!

So I experimented with the new veggies; kohlrahi and broccolini. Let me tell you. They were surprisingly awesome! Kohlrabi might be my new favorite...
First, I started by seasoning the grass-fed center cut tenderloin! Mmmmmm. Then I cubed the kohlrabi, cutting away the outer layer. Then I sliced them into cucumber-like slices. At this point I was very skeptical about how they were going to turn out. Then, I sauteed them with ghee until they were hot and seasoned with Himalayan Pink Salt and fresh cracked pepper. It did not take long to cook at all. As for the taste, it has the consistency of a cucumber but sweeter. Like a sweeter broccoli (it is in the broccoli family.)

After I put the kohlrabi aside I put the broccolini into the same skillet and started to lightly saute them until hot. Then I poured olive oil over them with Pink salt and pepper. The broccolini was not as strong as broccoli. A little milder on the stomach as well. It was good but not as good as the kohlrabi in my opinion. Katy may think differently. I think she liked the broccolini more.

I chose to cook the broccolini in the skillet, opposed to steaming because I do not like "soft" veggies. Cooking them the way I did kept them crisp!...

Obviously, I grilled the tenderloins to perfection and plated an amazing dinner!! I highly recommend this meal to anyone. I also recommend trying the kohlrabi!

I hope everyone's new veggie adventure is going or went as well as mine. Cant wait to hear about it!

Veggie Variety

2011-07-08T10:17:00.000-07:00

Broccolini and Kohlrabi (above)

Vegetables are very important to our vitamin, mineral, fiber, antioxidant, and phytochemical levels. All of which help fight off numerous ailments. When we think about Paleo Diet and Zone Diet, most people just hear "diet." And to avoid the dreaded "diet," we stick to things we know and are comfortable with and do not add variety. I, myself, am guilty of this. However, I found in my own experience, that adding variety to all facets of the paleo lifestyle can and will help you succeed into a paleo lifestyle instead of a "diet."

So just like our CrossFit workouts, our vegetables should be highly varied. We should be experimenting with many more colors and varieties. Visit a chinese grocery store, become familiar with the unfamiliar. Click here for a list of local Asian markets. Have fun and be open. You may find a new favorite!

This is why I am writing this blog. To challenge myself and all other Summer Shakedown participants. To earn an extra 20 points in the challenge, you must: 1) Try a new vegetable you have never tried, 2) Take a photo and send it to jarrod@westlakecrossfit.com, 3) Post your recipe and your thoughts on the Westlake Crossfit site.

Above you see I have chosen Broccolini and Kohlrabi. Broccolini is milder, sweeter, and more tender than broccoli and asapragus. Kohlrabi is similar to those of a broccoli stem or cabbage heart, but milder and sweeter, with a higher ratio of flesh to skin. The young stem in particular can be as crisp and juicy as an apple, although much less sweet. So it will be interesting to see what comes of the kohlrabi.

3...2...1... Have Fun!!

Going Public (Cant Sleep)

2011-07-05T21:21:00.000-07:00

Alright ladies and gents... I am back. Im on a 21 day challenge,which started today. Its essentially the Whole9 but only 21 days. They say 21 days is the the "magic number" to create new habits. And as a coach at Westlake Crossfit I have failed to lead. So here I am, making it public, for all to see. I am going strict! Day one. Was pretty easy. I was a bit tired through the day and I had a little craving for something sweet after dinner and then come to find out I accidentally cheated ( a paleo dessert which had cocoa in it).. So I messed up... Doesn't give me any reason to stop! Im gonna come strong tomorrow and start training a little more regularly. So here is to you, all members, and clients. Give me flack, hold me accoutable! I want to lead and encourage you the right way!.. By ACTION!

SUMMER SHAKEDOWN CHALLENGE!!

2011-06-13T06:23:00.000-07:00

Great turnout for the the Paleo/Zone workshop Saturday! Thank you all for coming out. I hope you all embrace this challenge and make some real changes for yourself. Remember to be victorious, it is in your hands. Test yourself, see what kind of person you can be with everything honed in!! And if you have any questions at all, do not be afraid to ask Eric, Jevon, Joss, Jesse, Brian, and me for guidance and tips.

Doing It Right

2011-04-15T17:16:00.000-07:00

I want to congratulate Rachel, one of my clients for her persistence and her ability to listen. Most clients want the fast track to weight loss and do not want to work very hard for the results they want. The average person does not realize it takes commitment and mental fortitude to break bad dietary habits and create new ones. Its like changing who you are.
Rachel on the other hand has taken things into her own hands. We sat down before she even started, to work out and set obtainable goals for her. She was very adamant about making lifestyle changes and not crash dieting. She has communicated very well about how she feels on paleo/primal and her workouts. Everything a trainer could ask for from a client, Rachel has done.
She has followed a paleo/primal diet (80% of results), and yes people, she still has a healthy social life. She shows up when she is supposed to and does not call and cancel an hour before she is supposed to be there. For her hard work she has lost 10lbs!! Yes 10lbs in 6 weeks!! Congratulations Rachel! Lets take this momentum and get another 10!

Coach Jesse's India Trip

2011-04-12T14:08:00.000-07:00

Project India from Westlake Crossfit on Vimeo.

Gymnastic Certification

2011-03-28T05:59:00.001-07:00

This weekend I attended the CrossFit Gymnastic Certification. Let me just tell you how great it was. Dusty and Jeanie were amazing coaches and couldn't of asked for a better experience! Thanks y'all. It was so much fun and I learned a ton!! I was very surprised because I realized how much my training (as an athlete and a coach) was lacking. I now believe fully in the gymnastic modality more than ever. Everyone! And I mean everyone, that I come in contact with, can and will, learn and gain much from what I have learned this past weekend!

On another note.... Learning something new is very invigorating and empowering. I woke up excited to teach these new stretches and movements. Have you learned anything new to awaken your sense of being? I challenge you to do something you have been wanting to learn and do it!! See how it will empower you!

Real Energy!!

2011-03-15T12:45:00.000-07:00

Paleo Gets National Coverage

2011-03-03T07:40:00.001-08:00

Maybe you should stop making excuses of why it's too hard and give it a try!! What do you have to lose, other than a couple of pounds!!

Way To Go Joe!!

2011-01-31T14:45:00.000-08:00

Joe, my client, and I just completed the 3M Half Marathon on Sunday; and let me tell you, it was not easy (especially for me!) I am not a big fan of running at all, but it was an amazing experience!! Joe kept a steady pace of 8 minutes and 47 seconds. My goal the whole time was just to keep up with him!! I have been working with Joe for the past 4 months or more for his ultimate goal; to finish the Austin Marathon on February 20th under 4 hours. Throughout his training he has endured back spasms, knee aches, and even a couple of colds! Joe continues to inspire me as he pushes his limits and breaks out of his comfort zone. I'm extremely proud of Joe's accomplishments and look forward to the next 3 weeks of training before his full marathon. Fortunately, Joe will be going at the full marathon on his own, but you better believe I will be cheering him on from the sidelines. Way to go, Joe!

Check Yo Self!

2011-01-20T19:03:00.000-08:00

Do you walk into the gym kind of dragging, having a couple of chronic little pains, and a bit unmotivated (and I’m not talking about waking up for the 6am class after 4hrs sleep)? Well your body could be telling you something serious. Many of us, including myself, are guilty of ignoring these things because we feel that it may be a detriment to our hard training and some of us would feel guilty to miss a day. Overtraining happens when you train beyond the body’s ability to recover efficiently.

But think about it, overtraining can weaken the strongest athletes. Everyone needs to recover, no matter how elite you are! Rest is physically necessary so that the muscles can repair, rebuild and strengthen.

There were a few studies that found active recovery, even post TOD (training of the day), encouraged recovery and reduced muscle lactate levels faster than complete rest (hitting the floor). Doing so did not decrease an athlete's physical recovery and actually had positive effects on psychological recovery by improving relaxation. When I say rest, break, or whatever you want to call it, I do not mean sitting on the couch all day, or going to work and then the couch. It is necessary to actively help your body recover (active recovery), whether on an off day or after a workout.

On your rest days, go for a short, brisk walk and stretch thoroughly after. Play a leisurely game of whatever sport you desire. Get a deep tissue massage. Go see a chiropractor. Foam roll. All of these things will benefit you and help attain the fitness level you desire.

Here are a few questions you may want to ask yourself when feeling a bit “down”.

· Have I had enough rest? Giving your body time to heal is one of the best ways to heal or recover from sickness or injury. And to avoid overtraining syndrome.

· Have I been stretching? A great and easy way to keep your muscles safe and elastic after a hard workout or just sitting around your house.

· Have I been eating paleo? To fuel these grueling workouts you need to eat right and be ingesting enough of the proper macro nutrients (protein, carbohydrate, and fat) and micro nutrients (calcium, zinc, and all the vitamin B’s, vitamin A and C) to really be at tip-top shape.

· Have I been drinking enough water? So drink about 2 liters on a rest day and drink more if you sweat a lot during a workout.

· Have I at least attempted active recovery? Doing so can help circulation of waste product transport throughout the body which is thought to help heal and repair broken down tissue.

· Have I been getting enough sleep? Possibly the most important aspect of any kind of training or even life. Sleep is when Human Growth Hormone (HGH) is working at its best to promote tissue growth and repair. So be sure to get some Z’s, at least 7 hrs min!!

All of the aspects above can ensure that overtraining will be avoided. And only if you listen to your body and not your ego (check that at the door, rule #1). So take care and let’s get some work done! 3…2…1

Witnessing Awesomeness!!

2011-01-11T15:46:00.000-08:00

So last night, (January 10, 2011), in front of his parents and many members (which was awesome to see the crossfit community come support), Coach Jesse, of Westlake CrossFit, completed 500 burpees in 50:32. WHOA!! Taking on such a task was crazy but awesome to watch. To show that kind of commitment and selflessness was humbling yet inspiring!! So I just wanted to give him a shout out! Now Jesse wasn't just doing this for fun.... He had a purpose, to raise $500 for his trip to India to spend time with orphaned children who enjoy CrossFit and will be gone for 10 days teaching these kids the CrossFit Method. AWESOME!!.. So good luck Jesse. I know you will represent Westlake and CrossFit as its supposed to be portrayed!!

"One Nation Overweight"

2010-12-27T19:46:00.000-08:00

So on the plane, on the way home from my Christmas vacation I watched this CNBC documentary called "One Nation Overweight." Watching this was liking someone hitting me over the back of the head. It's knowledge I have known about but never really voiced my opinion. So instead of being judgmental and not helping anyone. I want to be a voice and try and do my part to inform people I come in contact with! So I know most of you will not watch this documentary so Im just going to throw out some staggering numbers.

200 million Americans are overweight or obese (2 out of 3 people)
1/3 of which are children
If children continue on this path, they will be the first generation to have a shorter lifespan than their parents!!! Let me repeat that..... If children continue on this path, they will be the first generation to have a shorter lifespan than their parents!! Any parent want to see their children pass?
$144 billion in medical cost treating diseases associated with overweight or obese individuals (diabetes, high blood pressure, cardiovascular disease, etc)
If rate continues, by 2018 it is estimated the medical costs will more than double to approximately $344 billion..... Can anyone say "bankruptcy??"

So those are a few staggering points that may influence you to watch this. But my main focus is, if you have kids, nieces, nephews, parents, spouse, or whomever that may be at risk. I believe it is our duty to help educate from a loving, caring, and non judgmental platform because we all need support and none of us like to be looked at as a disgrace. As adults we have the ability to make decisions. So think about what you are feeding your children because you are creating life habits for them. So Im off my soap box. Hope you all had a Merry Christmas!!

A Must Read/ Days 26-29

2010-11-08T08:59:00.000-08:00

Sorry for being late on my post guys. This weekend was go go go!! But I had a great weekend. I spent a lot of time catching up with friends I haven't had the opportunity to see lately. I have tried to make it a point lately to spend time with people I care about. Have you been too busy to see your good friends or family? Trust me, take some time out of your schedule, even if it's for lunch. You will be glad you did. So to all my friends I saw this weekend, I had a blast and hope to see you soon! So on to the diet portion....

Friday, Day 26

7:30am- 3 eggs, 1/2 avocado, 2 cups of coffee

11:30am- I did the "Lumberjack" WOD... I felt great during this workout. I finished it in 22:46.

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

12pm- Mix1 Protein shake

4pm- I went to County Line BBQ. I had 1/4 chicken, 1/4 pound of turkey, 1/2 a sausage link, 1/2 rack of baby back ribs, a side salad with pecan vinegaiette, and 1 cup of coleslaw. And an ice tea with lemon. I did have some bbq sauce with this meal. Not a lot but after I ate, my stomach hurt. It was from the sugar in the sauce. I didn't like it.

9pm- I finished my leftover ribeye from Whole Foods. I would say it was a good 10oz and 1/2 avocado.

Saturday, Day 27

5:30am- 3 eggs, 1/4 of beef chili, 1/2 an avocado, 1 cup of coffee.

8am- 2 cups of coffee and a cup of mixed fruit (pineapple, grapes, strawberries, cantelope) at Austin Java

12pm- Fire Bowl Cafe. I had the chicken red curry bowl. No rice. Extra meat and double veggies.

6:30pm- Zingers Restaurant. Side spinach salad, with walnuts, strawberries, and side balsalmic viningeiette. Then 2 chicken breast with 1/2 an avocado, 2 slices of tomato, 2 slices of bacon, and some sauteed onions. 2 "paleo" margaritas

9pm- 1 cup of chopped brisket, with pickled onions and guacamole. I was at this Love-A-Bull fundraiser and it was open bar. They had nothing I could drink so I did not drink. You have to make it up in your mind. If you commit to something or some cause, even for yourself. Be true to yourself and stick to it. Even if you have those friends who give you shit, and then you feel "peer pressured". What kind of excuse is that? If they are true friends and value your desires and commitments then they need to hold you accountable. People who hold you back are people who don't like to see you succeed because they envy that kind of commitment and self control. Be a leader!!!

10:30pm 12am- 1 paleo margarita, 2 shots of tequila

12:30am-2am- 1/2 a paleo margarita, and 3 shots of tequila

2:30am- 24 Diner: Bacon and guacamole burger with 1 fried egg on top and no bun and mashed sweet potatoes.

Sunday, Day 28

9:30am- Counter Top Cafe: It was really good! I had quail steak, 2 fried eggs, sauteed spinach, 2 tomato slices, and 1 cup of mixed fruit (strawberries and black berries). SO GOOD. 2 cups of coffee

1:30pm- Elevation Burger: A triple grass-fed burger in a lettuce wrap. Pickles, onions, tomato, and mustard. I usually get a strawberry shake here but commitments are commitments.

4pm- Soccer game

7pm- Chipotle: barbacoa bowl, with 3 times the meat, pico de gallo, peppers and onions, and 1 helping of guacamole. Ice tea.

8:30pm- 1/2 an apple with almond butter

Monday, Day 29

6am- 1 cup of coffe

7:30am: 4 eggs, 2 slices of bacon, 1/4 cup of beef chili, 1/2 avocado, and 1 cup of coffee

12pm- 1 Cutie orange

1:30pm- Mix1 Protein shake

2:15pm- Orange Plate Special: Turkey breast, 1/2 cup of mashed sweet potatoes, with 1tbs of bacon fat, brussel sprouts with 1/2 an avocado, and 2 slices of bacon.

8pm- Ok. I had half of a tortilla chip with a big scoop of guac... It just looked too good!! It was better than the alternative because Z-Tejas' queso is AWESOME! But I didn't have any :(.. Then I had one of the best salads I have had in a long time. Even made by myself!! So I had parmesan-pecan crusted chicken spinach salad, with a bacon vinagrette, tomatoes, bacon pieces, and 1/2 an avocado. And yes I was still hungry so I at ate 2. All washed down with 2 glasses of red wine!!

Vote for Us!!

2010-11-04T18:59:00.000-07:00

I WILL BE SENDING A LINK IN AN EMAIL OR YOU CAN CLICK

BELOW TO VOTE FOR US AS "BEST TRAINING STUDIO IN AUSTIN"

http://www.surveymonkey.com/s/XCF3SWB

WE WOULD LOVE YOUR SUPPORT!

Good ole Ribeye!!

Day25

5:15am- 1 tbs of coconut oil, 3 eggs, 1/2 cup of chili, 1/2 avocado... It didnt look to apetitizing but it was pretty freaking good! 1 cup of coffee. 1/2 cup of almond milk (with breakfast not coffee)

11:45pm- Orange plate special: pecan crusted chicken, brussel sprouts, mashed sweet potatoes with 1 tbs of bacon fat, and 1/2 an avocado.

12pm- Half an apple with almond butter

3:30pm- hand full of trail mix (walnuts, almonds, dried cranberries, and coconut flakes)

8:30pm- 1 big ole ribeye from Whole Foods. A big spinach salad with veggies left over from tuesday night (squash, zucchini, bell pepper, and purple cabbage), 1/2 an avocado, and then 2 tbs of all natural dressing, and 1 tbs of olive oil. GREAT dinner.

9pm- Half an apple with almond butter

Extending Paleo for 1 more Week

2010-11-03T19:51:00.000-07:00

Day 24

ATTENTION: I have decided to extend my 30 day challenge until the end of the "Evolve" challenge. So Im in it to win it! So, like Je'von said, lets dig in! Push it a little harder! Get that extra day in the gym! Say no a couple more times. Let's see what you are made of!!

5:30am-2 cups of coffee

7:45am- 4 eggs, 1/2 avocado, 2 pieces of bacon, a little bit of Cholula sauce, and 1 tbs of coconut oil. 1 cup of almond milk.

2:15pm- Orange plate special: turkey breast, broccoli, mashed sweet potatoes (I never get tired of sweet potatoes, they are so good), 1 tbs of bacon fat. And then 2 cups of chili mmmm I love chili when its cold.

4:45pm- 1/2 a cup of coconut juice with lime

6:30pm- Mix1 Protein shake

8:15pm- Maudie's mexican restaurant: Can you guess what I got??... Fajitas for 2. What kind though??... Chicken and shrimp = GREATNESS.. With extra guacamole!! I think they were the best fajitas I've had so far!! And now, I probably do not need to, but I want my apple and almond butter... Ask me tomorrow to see what I decided :)

One More Week!!

2010-11-02T19:09:00.000-07:00

Look at all that color!!

Day 23= Great Day!

5:15am- 3 eggs over easy, 1/4 cup of mashed sweet potato, 3 pieces of bacon. 2 cups of coffee

8:30am- handful of trail mix (coconut flakes, almonds, walnuts, dried cranberries), 1 cup of regular almond milk.

11:30am- Mix1 protein drink after my deep tissue massage. It was awesome thank you Holly! She works at Thrive Austin. Check her out. I definitely recommend it.

12:30pm- Orange Plate Special: Turkey breast, mashed sweet potatoes, broccoli, 1 tbs of bacon fat, 1/2 an avocado, and 1 orange Cutie.

5:15pm- handful of trail mix and a couple pieces of beef jerky

8:30pm- 1 1/2 bacon wrapped fillets and mixed veggies (red cabbage, zuchinni, squash, bell pepper, natural garlic salt, and pepper. Cooked in 1 tbs of bacon fat and 2 tbs of olive oil), 1/2 an avocado. Then 1 cup of almond milk... Night night everyone!

Case of the Mondays..... Remixed

2010-11-01T19:03:00.001-07:00

So no photos of my food today but I wanted to relay a message. I know some of you 6 AM'ers sometimes catch the me with the "bad case of the Monday's," and I will be the first to admit that Mondays are usually a tough day. And I, for one, apologize if I have ever not been the coach I should have been! But today was surprisingly different. Today was a great day! From morning classes, to my own workout, and even now typing this blog! Great day. Thank God!

So that being said, I had a few people who had said some of those tawdry Monday comments, and being such a good day for me, it almost offended me. Not literally, but something registered in my mind.

I had a short IM conversation that had the whole "Monday" thing going on. I simply replied, " The feeling of the "Monday's" is just a matter of circumstance, don't think of it that way. It's another day to live!"

If you think of it that way, Monday's and any day that you are breathing and surrounded by people you love, is a GREAT DAY!!

I said this once today. It's Monday, the 1st of November. The beginning of a week. The beginning of a month. How are you going to live and what are you going to accomplish??.... Chew on that.

So to end this diatribe, I vow to try and bring a new meaning to Mondays. I want to enjoy Mondays, because for most of us, it is the beginning of our week (circumstance of the "American dream.") And I hold all of you who I see on Mondays, to hold me accountable!

Day 22

First I want to congratulate Jenn and Ken on the great news! ITS A BOY!!... Also another congrats to Wilem, I heard he is also having a baby boy!!

5:30am- 3 eggs, 3 pieces of bacon, 1 tbs of coconut oil, 1/2 avocado, 2 cups of coffee, and 1 Cutie orange. A breakfast bowl I bought at HEB on Saturday for, I think, $2.99. Awesome. But beware, not sold at all HEB's.

10:30am- Handful of self-selected trail mix from Whole Foods: Walnuts, almonds, coconut flakes, and dried cranberries. I love this mix. Its the best I've had yet. And 1 cup of Vanilla Almond Milk.

12pm- Had an awesome workout! Great job noon class. Check out Westlake CrossFit for the daily TOD (Training of the Day). 9:56 was my time on the Met Con. My Shoulder Presses need some work!

1:15pm- Mix1 Protein drink

2:30pm- Orange Plate Special from HEB: Meatloaf (sauce wiped off), you would be surprised how much is actually on there when you do that, Brussels sprouts, mashed sweet potatoes, 1/2 avocado, and 1 tbs of bacon fat. 2 cups of coffee with 1/4 cup of original almond milk. And the original is surprisingly sweet!! It good.

8pm- 10 oz bacon wrapped fillet from Whole Foods. A HUGE spinach salad with bell pepper, red cabbage, tomato, avocado, and all-natural dressing.

8:30pm- Apple with almond butter

Day 20 and 21

2010-10-31T14:52:00.000-07:00

Ski Shores (above)

A reeally good salad (above)

Huts Hamburger (above)

Day 20

6am- 1 cup of coffee, black

8am- 3 eggs, 1/3 pound sausage , half of avocado, salsa from HEB, and 12 oz soy latte.

11am- A drink of a mimosa to cheers Scott and Kat on their last boat day on lake Austin. They will be truly missed. It wasn't paleo. I have no excuses. Just being honest. :)

12pm- Lunch at Ski Shores. Grilled chicken breast with bacon, guac, tomato, and mustard. With iced tea. Im not gonna say what they ate haha. But I was wanting to share a beer with them but didnt.

1:15pm- Mix1 protein drink

3:45pm- Leftovers from the ground grass-fed beef and cabbage. It was half a pound of beef, 2 cups cabbage, 1/2 zucchini, 1/2 squash, and half an onion, and 1/2 an avocado.

7:30pm- 2 lettuce wraps from Jimmy Jon's. Tuna club, no cheese, avocado, bacon, sprouts, olive oil, tomato, and cucumber. I did have a bite of cheese b/c they accidently put it on there, when I said no cheese. But I took it off when I tasted the greatness of it haha.

9:30pm-1am- 7 shots of Ciroc vodka spread out through the night. Ciroc Vodka is distilled with grapes instead of grain.

3:30am- Jimmy Jon's wrap. Gargantuan. It has all their meat on it. No cheese this time. Sprouts, tomato, cucumber, olive oil, avocado, bacon.

Day 21

1pm- Taco salad from whole foods: lettuce, pulled chicken, cooked vegetables, pico de gallo, guacamole, and "dragon" sauce. Its good.

3pm- 2 cups of coffee, 1 orange Cutie

5:30pm- handful of self made trail mix from Whole foods: coconut flakes, dried cranberries, walnuts, almonds.

6:45pm- Spinach and purple cabbage salad with a big chicken breast, 1/2 avocado, 2 pieces of bacon, 1 organic tomato, 2 tbs of an all natural italian dressing. Great salad but still a little hungry.

8pm-Huts Hamburgers. I went with a couple of friends and ended up eating again. So 1 patty, grass-fed, with 2 pieces of bacon, tomato and lettuce, with 2 sides of guac.

9:45pm- apple and almond butter.

Hope you all had a fun Halloween weekend!!

Day 19

2010-10-29T18:38:00.000-07:00

5:30am- 2 cups of coffee

7:30am- 4 eggs, 3 pieces of bacon, 1/2 avocado, 1 tbsp of coconut oil, and a handful of organic grapes.

11:30am- Orange Plate Special with shrimp, broccoli, grilled bell peppers and squash, 1/2 avocado, 2 tbs of olive oil.

4:15pm- Mix1 protein drink

5:45pm- handful of mixed nuts and a couple pieces of beef jerky

7:oopm- Dinner at Z Tejas. 12oz New York strip with crab meat on top, green beans and carrots, and a side salad with a red wine vinegeriattte. All with a quenching ice tea and lemon.

8:45- Apple and almond butter, 1 cup of coffee with vanilla almond milk

Halloween is Scary

2010-10-29T05:59:00.000-07:00

So with Halloween this weekend I know its very tempting to eat a little candy here and there. One piece, here, one piece there.... It adds up people and that candy does not keep your health in mind! You have been working way too hard to let this silly holiday ruin it. So here is a link to give you a couple facts about the candy you may be nibbling on. Click here.

Also, here is an article a friend passed to me. It is a very honest article in my opinion. In the world of health and fitness, it helps to be educated about nutrition (the stuff you put in your body). Do not just take your trainers word for it. You are probably more likely to make better decisions with food, if you are educated about it. You don't just go buy a house without first doing some research, do you? I do not want to offend anyone. But people rant and rant about how crappy the government is but listen to the "nutritional" advice. Who do you think that advice comes from?... So thats all Im gonna say. I hope you all get my point and start educating yourselves. YOUR body is your vehicle, treat it like a Ferrari!

Day 17 and 18

2010-10-28T08:14:00.000-07:00

Dinner from Wednesday night,

day 17 (above)

Lunch at Mama Fu's

(above)

What was left from my chicken and ribs. (above)

Hey guys! Sorry for not posting one last night. I was beat and just went to sleep. Don't worry I didn't cheat. But first things first. Need to correct a couple things on Tuesday. I forgot to put a couple things in there.

Day 16

2pm- I had a cup of coffee with vanilla almond milk. At 7ish I had 1 cup of coconut and lime juice after my run. Then after dinner I had my apple and almond butter :)

Day 17

5:30am- 4 eggs, 1 piece of bacon, 1/4 pound of sausage, 1 tbs of pepper olive oil, 1 tbs of coconut oil, half an avocado, and a Cutie orange. I cup of coffee with 2 tbs of vanilla almond milk.

10:30am- I had an Orange Plate Special from HEB: Meatloaf (wiped off the sauce), 1 cup of broccoli with 1 tbs of olive oil, 1 cup of mashed sweet potatoes with 1 tbs of bacon fat, and 1/2 avocado.

2pm- Peach

3:30pm- Mix1 protein drink

7:30pm- 1 pound of organic grass-fed ground beef. 1 zucchini, 1 squash, 4 cups of purple cabbage, 1 an onion, 4 tbs of olive oil, 1 tbs of coconut oil, 2 tbs of bacon fat in the cabbage (cabbage and beef were cooked in different skillets), 1 tbs of honey (I don't think I will add this to the beef next time), 1 tbs of white wine vinegar, 1 tsp of lemon pepper oil in each skillet, garlic powder, sea salt, basil to the meat. This meal isn't visually appealing but it was actually pretty good. I saw the recipe on a website and just tried to create my own version. It was fun! When it was cooked, I put 1/2 of it for leftovers.

8:15- Can you guess what I had??....Thats right! Almond butter and apple!

Day 18:

5am- 4 eggs, 1 tbs of coconut oil, 1/2 avocado, and 3 pieces of bacon... I forgot a piece of fruit which would give me the carbohydrates I needed but sometimes you just don't think clearly at 5am haha. Then I had 2 cups of coffee black.

10am- Few pieces of beef jerky and a handful of organic grapes.

12:30pm- Went to lunch with an old member, Alan. He's says hi to everyone! Anyways, I went to Mama Fu's. I got the seared Ahi tuna rolled in sesame seeds, with double spinach, and green beans. It was actually really good!

2:30pm- double shot of espresso, with 1/8 cup vanilla almond milk and an orange Cutie.

5:30pm- Handful of mixed nuts and a few pieces of beef jerky.

9pm- 2 paleo margaritas, 1/4 rotisserie chicken and a rack of ribs, with a side salad with olive oil and vinegar, 2 slices of tomato and cucumber, and carrots, and 1/2 an avocado. And no reason to lie, I had a very very small sip of the seasonal pumpkin beer... This dinner was a lot of fun. I haven't hung out with that group of guys in a long while. It was good to catch up with them. Way too much fun!!

Day 16

2010-10-26T20:36:00.000-07:00

Lunch Salad (above)

Was a sandwich on the menu, just a little

healthy spin of it! (above)

Half eaten bacon wrapped fillet. I forgot

to take a photo before I started eating!

10am- 4 eggs, 1 tbs of coconut oil, 1 tbs of pepper olive oil, 1 piece of bacon, 1/4 pound of sausage, 1/2 avocado, and 1 Cutie orange.

12pm- TOD. Felt great! Jevon beat me tonight though. I should have pushed it a bit harder!

1:30pm- Mix1 protein drink

2:30pm- Lunch at Zingers with Leonard. Spinach salad, walnuts, strawberries, and 1tbs of balsamic vinaigrette, and a very little bit of feta. You can look at the photo. There was not a lot. Then 2 small patties of grilled chicken with 2 pieces of bacon, sauteed onion, avocado, 2 tbs of guac, 2 slices of tomato. Not a bad lunch.

6:00pm I did max snatch and PR'ed!! I felt great but ran out of time to do more. 200#!!

8:30pm- Great company at dinner and we had a 10 oz bacon wrapped fillet from whole foods, organic. So basically just awesomeness. You get them for $4.99 a piece. That's an awesome deal!! And a huge salad. Spinach, red bell pepper, cherry tomatoes, parsley, avocado, and homemade dressing (Serving 4: 3 tbs of bacon fat, 3 tbs of pepper olive oil, 2 tbs of olive oil, 1 tbs of wasabi, 2 tbs of Grey Poupon, 1 tbs of white wine vinegar, squeeze of 1 Cutie orange, Italian seasoning, salt, pepper = fantastic.)

Friday -Monday: Day 12, 13,14, and 15

2010-10-25T08:44:00.000-07:00

Saturdays Indian Buffet Lunch at Mayuri. (above)

It was good but I tried to stay as paleo as I could,

seeing as I did not half of what it was.

My Cobb Salad at Tailgators Saturday evening! (above)

My burrito in a bowl from Mission Burrito. (above)

Dinner this evening. It was a really good salad! (above)

Hey guys! Did you miss me over the weekend? I hope all of you who are on this change of lifestyle journey, are doing really well and made it through the weekend!! So I'm gonna catch you up on my great weekend at the USA Weightlifting Certification, in Houston, TX. And I'm 100% sure I passed the test but I wont know until sometime next week!

Friday, October 22, Day 12:

5am- 3 eggs, 1/4 pound of sausage, 1/2 avocado, 1c almond milk, and 2 cups of coffee

12:15pm- Orange Plate Special from HEB: Pecan crusted chicken, mashed sweet potatoes with 1 tbs of bacon fat, broccoli with 1 tbs of olive oil based dressing, 1/2 avocado, 1 cutie orange, and 1/4 c of vanilla almond milk...Then it was off to Houston.

1:45- Black coffee

6:15- Fajitas for 2 at Rico's Mexican food. Combo beef and chicken, pico de gallo, 2 large scoops of guacamole, 1 paleo margarita. And I was actually kind of proud of myself here b/c I didn't eat any chips and salsa. And my 2 good friends were giving me crap. But what are friends for??

10pm- Double bacon burger from Whataburger. It is definitely not the same without the bun or cheese. But I felt fool and satisfied after that. I also had a couple pieces of pineapple.

Saturday, October 23, Day 13:

7:30am- 3 1/2 eggs, 1/2 avocado, 2 pieces of bacon, 1 tbs of bacon fat from cooking the bacon, and 1 tbs of butter b/c my friend had nothing else. Then 2 c of black coffee and a cutie orange.

2pm-Indian food buffet at Mayuri. The picture above was some lamb, some chicken, mixed veggies, and some kind of spinach thing. I had 2 plates. It was an interesting place. Had lunch there with a couple of Crossfittters, who owned their own box up in Longview, Crossfit Citadel. Jon, Travis, and Katie. Jon and Travis are brothers and Jon and Katie are married. Awesome family. It was truly a pleasure to meet Godly people who loved to do the same thing I did.....CrossFit!!

5pm- Chipper WOD that 7 coaches put together (including myself).

2 rounds

5 muscle ups

10 KB Swings

50' Handstand Walk (rough measurement)

10 Ankles to Bar

15 Ball slams 50#/40#

12 Pull ups

40 Double Unders

It wasn't too bad of a workout but after doing snatch and clean all day, my shoulders were shot after the "chipper". My time was 8:32. Lots of Fun! The guys from Bayou City Crossfit were good people and have a great place! Thanks for having me!!

6pm- Mix1 protein drink

7:15pm- A huge Cobb salad with mixed greens, triple avocado, extra egg, bacon, chicken, tomatoes, onion, and balsamic vinaigrette (they did not have oil and vinegar and it was the best choice they had.)

8pm- 1 cup of coffee to study for the certification

Sunday, October 24, Day 14:

7:30am- 3 eggs, 3 pieces of bacon, 1/2 avocado, 2 tbs of bacon fat, pineapple, 2c coffee

8am- 1 shot of espresso

1pm- I went to a place called Mission Burritos. It was pretty good. Its a lot like Chipotle. I had no tortilla. I put it in a bowl. I tripled the meat with spinach, mushroom, pico de gallo, and a double scoop of guacamole. And then an un-sweet iced tea with lemon.

4pm-I finished of the rest of my pre-cut pineapple and then headed home.

5pm- Handful of mixed nuts, Mix1 protein drink, a couple pieces of beef jerky, and 3 shots of espresso over a span of 2 hours in the car :)

8pm- 1/2 of a rotisserie chicken from whole foods, and 1 bag of steamed fresh broccoli with 1/2 avocado, and 2 tbs of olive oil.

8:30pm- Apple and almond butter

9pm- Nighty night tea with 1tbs of honey

Monday, October 25, Day 15:

5:15am- 3 hard boiled eggs with 1/4 avocado, 1 tbs olive oil, 1 cutie orange, 2 cups of coffee, and 2 tbs of vanilla almond milk.

8:15am- 2 eggs, 1 piece of bacon, a little bit of avocado from El Sazon. I really wasn't that hungry but I knew I needed to eat.

10:15am- 1 peach

2pm- Handful of trail nuts (walnuts, dried cranberries, and cacao)

5pm- Apple and almond butter

7:00pm- God has been stirring in me and is trying to tell me something, and I've been ignoring him (that is to put it plainly.) So, in doing so, I was in a "spiritual funk" and a good friend of mind told me to go for a run. And if you know me I hate to just go running. I like to run in soccer and in WOD's... Anyways, I literally got lost back in Cuerny (the neighborhood I live in) and ended up running a really good route for 40 minutes! While running, I thought of a saying a friend told me, some of y'all might know him, but he told me a few months ago, "get out of your mind, and into your body!) I have used the saying with clients before but it never really motivated me until tonight because it really let me just release some tension and just let loose. So, if any of y'all are just struggling with whatever or whomever just get into your body. Whatever it may be; run, ride, lifting weights, yoga, even just stretching with some zen music. You get the point!

7:45pm- 1/2 cup of coconut juice with lime juice

8:30pm- Spinach salad with 1/2 a rotisserie chicken, 1 small tomato, 1/2 avocado, 2 pieces of bacon, homemade dressing which was awesome! (3 tbs of bacon fat, 1tbs of olive oil, 1 tbs of pepper olive oil, 1tsp of wasabi, 1/2 of fresh squeezed cutie orange, Himalayan salt, pepper, and italian seasoning) Great Salad!!

9:30pm- apple with almond butter

11:20pm- Nighty night tea with 1 tbs of local honey

Keep up the hard work to all the people in the Evolve Challenge!

Day 11

2010-10-21T19:05:00.000-07:00

Oh and just an FYI, I will be going out of town, tomorrow afternoon, for the weekend, to obtain the USAW certification. My next blog update will be Sunday or Monday. Hope you all have a great weekend!

Alrighty Im just gonna spout it off because I just want to go to sleep and chill out. Hope you all had a great day!

6:15am- 2 over easy eggs and 2 slices of bacon

7:15am- 1 shot of espresso with 1/4 cup of almond milk

10:15am- 3 hard boiled eggs, 1 tbs of olive oil, 2 slices of bacon, and 1 cup of Vanilla almond milk

2:30pm- Orange plate special with meat loaf (wiped off the sauce), broccoli, and mashed sweet potatoes with 1 tbs of bacon fat. 1/2 an avocado and 1 cutie orange

7:45pm- 12oz organic grass-fed New York strip cut up into a spinach salad with 2 roma tomatoes, small handful of cut purple onion, some assorted seeds. The dressing was avocado and coconut milk pureed with fresh squeezed lemon, and 1 tbs of olive oil. It was good. I could have probably got a little more creative with it to put a personal spin on it but I was lazy. Thank you for the idea Wendy.. Then after dinner I had an apple with almond butter mmmm-mmmm. Time for some nighty night tea.

Giving props to day 10!!

2010-10-20T14:09:00.000-07:00

Lunch that I had to pick

the cheese off of! (above)

Dinner

Man, it has been a great day!! Besides not getting enough sleep last night, I felt great! I got a good breakfast and great classes this morning! What more could I ask for? Oh! I also got my butt kicked in a wrestling match against Juaquin. Just so you know, Juaquin is not some strong guy that comes to the gym everyday! He was Texas state champion 7 times, attending Texas A&M from 1990-1995 on the Judo team (definitely not a slouch)... But the fight lasted roughly 45 seconds. It was fun and hope to learn something from him in the future! So props to you Juaquin. And yes, he had just finished the workout before wrestling me. I needed as much advantage as I could get hahaha. I love the new space in our gym. I hope you all do as well!

Props number 2.... To Heather and Wendy who posted their 1 year anniversary stats on yesterdays blog. If you have not read them, check them out here. And I cant leave out Kenzie. Keep up the shoulder mobility and keep working that pull-up! Good job ladies!

Props number 3.... Jevon, awesome workout today!! I felt great during it, and felt really good about my time. I love your programming, and am blessed to be a student of sorts!... I think Jevon or Chris could possibly beat that time but it was fun and tough!! But thats why we crossfit!!

5x3 back squat (265-295-325-365-390(1))

21-15-9

KB C & P 2- 1.5 pood (3 pood total) 10:38

Box jump 24"

Deadlift 205#

Props to Willem a.k.a Wonka..... For holding me accountable. I almost had cheese on my lunch, and he just said, "just take it off, don't make excuses.".. (Story to come on diet log).. So thank you Wonka!!

5am- 4 hard boiled eggs, dipped in olive oil, balsamic vinegar, with poultry seasoning, pepper, and guacamole. 2 cups of coffee with vanilla almond milk.

10am- handful of trail mix (same as before), couple pieces of beef jerky.

12pm- Ok, so I ordered a fajita platter from El Sazon down the street, with double meat and avocado. Forgetting to tell them no cheese. So Im eating at the gym and Im thinking, "the cheese is already melted, Im not picking it off!" And me complaining, Wonka turns to me and says what he says (stated above). So thank you again!!

4pm- Mix1 protein shake after workout!

9:30pm- starving!!! Had a 12oz ribeye from Texas Roadhouse, with broccoli and carrots, sweet potato with 1/2 tbs of butter, side salad with hard boiled egg, tomatoes, oil (sadly I found out it was soybean oil) and vinegar. Paired with a lovely "special" margarita. I was a little upset with the choices of fat there or I wouldn't have had butter or soybean oil. But I did the best I could. I'm about to take a shooter of olive oil now. So take care and see yall soon!!

Planning is Key and Day 9

2010-10-19T12:33:00.000-07:00

Hello, hello my trusty journal! So today has been a little off but still a good one with plenty of energy at first. I got roughly 8 hours of sleep last night. I can honestly say, now that I have started this lifestyle change, I fall asleep WAY faster and I get good sleep! I love that part.

So I just want to give a shout out at the noon class!! Its awesome to see that many people in a class (10-11 ppl) and that many people staying dedicated. The energy I felt in there was inspiring. Keep it up guys!

Day 9

7am- 1 1/2 cups of coffee and 3 tbs of vanilla almond milk. I didn't eat because I really wasn't hungry. And I wanted to just get my things together and leave relaxed and not rush to get out the door. Around 9:45 I foam rolled a bit and did a couple mobility exercises, then did some Olympic lifting technique for roughly an hour (still on an empty stomach). I felt fine, had enough energy, and didn't feel like I was dragging ass.

11:00- I had a Mix1 protein drink. They are actually pretty good. They remind me of yogurt but are dairy free.

11:30- I had 4 eggs, 1/4 pound of natural ground sausage, and half an avocado with a little Cutie orange.

2:30- Apple with almond butter and 1 serving size of beef jerky, roughly 1.5 oz.

Ok so around 4:30 or so I crashed.... Not eating breakfast really threw me off today. I didn't like that at all!! I wasn't thinking clearly!

8:30-9pm- Dinner at TNT (Tacos N' Tequila)... And no I did not have any tequila. Pictured above. I had guacamole (2 avocados, onion, cilantro, tomato, garlic, and lime juice), A fresca, mixed green salad with jimica, mango, 4 large shrimp, avocado, tomato, and it was a citrus vinaigrette. I only used half of the dressing bc I did not know what was in it. Then I also had a pulled pork burrito with double meat. And yes I took the tortilla off!... The waiter was looking at me crazy, as well as my friends ahaha. Then I also had 5 sweet potato chips and only because they were fried in canola oil. Yes people, do not be afraid to ask what restaurants are preparing your food with! You are putting it in your body! And PS its getting expensive, I feel like I'm eating for 2 or something! But I guess you cant replace the way I feel!

So PS... If you are going to make it 30 days, and a strict 30 days. Then you have to plan! I wanted to just pick up the quickest thing tonight because I didn't want to cook and I was tired. Thats not a good combo for accomplishing anything haha...But I didn't cheat and Im super happy I didn't! So see some of y'all manana!

Day 8

2010-10-18T17:04:00.000-07:00

Alrighty. So it was a fun filled weekend and pretty productive as well! Even though I didn't get to make it to church like I wanted. I hope everyone's Monday was awesome! I was glad to see decent attendance today at the gym as well... Keep it up guys and gals!

Day 8

5Am- 4 eggs, 1/4 of "Natural" ground sausage, 1/2 an avocado, and a Cutie orange. 2 cups of coffee with 2tbs of Vanilla almond milk.... I wasn't very hungry this morning. I only ate like 2/3 of the plate and then saved the rest for later. Or Im just getting tired of eggs ahahaha.. I need to start getting creative. Any suggestions welcomed!!

9:45AM- Handful of trail mix (almonds, macadamia, dark chocolate covered coffee beans, coconut slivers, dried apricots and cranberries, and pumpkin seeds).

12pm- Spinach Salad with 1 1/2 chicken breasts, 5 cut up baby carrots, 1 diced roma tomato, and 2 tbs of Lucini Roasted Hazelnut and Extra Virgin salad dressing. 100% Natural Ingredients: Expeller Pressed High Oleic Canola oil, water, balsamic vinegar, evaporated cane juice (2g sugar per serving= 2tbs), roasted hazelnut oil, extra virgin olive oil, white wine vinegar, roasted garlic, sea salt, cracked black pepper, xanthan gum (yes it is natural), natural flavor, caramel color.... It was a really good dressing. The best I could find on the shelf... And I also had another Cutie.

6pm- 1 pound ground grass-fed beef (2 burgers no bun)... Its the picture above. Yes, one of them was not on the plate because I was going to save it but I was still hungry and ate it. And Im not miserable at all!! So the 2, 1/2 pound burgers, 1/2 avocado, 5 slices of bacon, 1 roma tomato, and 1 tbs of mustard.... The apple is being saved for around 9pm or so, with almond butter. I also squeezed the juice of 1 lime over the apples to preserve them and its also really good! I definitely recommend you try it.....

Oh and I put 1/3 of a purple onion, 2 tbs of the Lucini dressing, black pepper, 1 tsp Himalayan salt, and 1 tbs of minced garlic mixed in the patties. And I am going to have my nighty night tea with 1 tbs of local honey :)

Day 6 and 7

2010-10-16T07:29:00.000-07:00

Beautiful sunrise at the track this morning at Austin High School (7am). I had a client there this morning. Hope all who went to the trail run this morning at Bull Creek, had a great experience. Sorry I couldn't make it.

6:30am- 2 shots of espresso

9am- 4 eggs, 3 pieces of bacon, 1/2 avocado, 1/4 cup of serrano peppers, and 2 tbs of red salsa. This is all an estimate b/c I had El Sazon for breakfast.

3:00- Orange Plate Special with shrimp, double serving of broccoli and a small whole avocado. And couple pieces of beef jerky. On the rest of the night you are going to have to give me a break with the alcohol.. I had no cake, no potatoes, and no rolls. So I had a few drinks :)

5:00- 3 shots of 1800 Repasado

7:30- 1 shot. Then one Paleo Margarita with dinner: Pork loin, mixed green salad with tomatoes, red bell peppers, bacon, and I used the italian dressing instead of the ranch bc I know it was a better decision and I cant eat a salad without dressing, then also some green beans (pictured above). And I had a second plate just like that! I was starving! Then after dinner I had 3 more Paleo Margaritas :)

12Am- Large Honey Crisp Apple

Day 7

8:15am- Mix1 protein shake.

9:55-11:45am- Soccer game

12pm Mix1 protein shake

1pm- Chipotle bowl: Double barbacoa, bell peppers, onions, pico de gallo, and a big scoop of avocado with an ice tea and lemon.

4pm- 1/2 of large honey crisp apple with all natural almond butter

7:45pm- 1 1/2 beef tenderloin, mixed veggies (carrots, squash, broccoli), green beans with garlic and almonds, and a romaine lettuce salad with olive oil and balsamic vinegar. And Im not gonna lie, I NEED to get more creative with the dressings b/c the olive oil and vinegar is getting really old!!

9:15pm- Nighty Night tea with 1tbs of local honey. Hopefully it will help my allergies :)

Well people I hope you enjoy this read. Its a little more to the point than the ones during the week.

Week 1 done. 3 more to go!!!

Quick Update

2010-10-16T07:11:00.000-07:00

Day 5

5am- 4eggs and half of large avocado. 2 cups of coffee

1:30- Fajitas for 2 (I ordered one and I was still hungry so I ordered another and then felt great), beef and chicken. No rice, no cheese, no beans, and no sour cream. 2 small bowls of guacamole!! A great lunch at Los Cucos (and no, Jevon, I did not get the Tres Leches haha).

7:15- Dinner at The Grove. I had sesame tuna over mixed greens with avocado, olive oil and balsamic vinegar. And I'm not gonna lie, I miss my caesar dressing or just regular vinaigrette dressing but you have no idea whats in them. And its usually sugar and soybean oil or vegetable oil.

10:30- 1/2 rack of baby back ribs no BBQ sauce... 2 "Paleo" Margaritas: (per drink) 2 shots of 1800 Repasado, lime juice, fresh squeezed from 1 whole lime, and soda water! And let me tell you. The science behind that drink is cool but I was pretty tipsy after those 2 drinks.

So I'm keeping you updated as well as I can this weekend.... Its gonna be tough at the wedding I'm attending this evening but I have all of your eyes on me, so I will not let you all down! Stay tuned to see how it went. If they don't have tequila, I'm drinking wine. Just FYI.

A GREAT DAY 4

2010-10-14T18:33:00.000-07:00

ENCHANTED ROCK

Leonard and I up on Turkey Peak

having a snack!

Living life on the edge!!

Our awesome tour guide and future member

at WLCF, Carl!! He knows his geology!!

THANKS CARL!!

DAY 4:

Well I got up at 4:30 and felt a little groggy but felt ok after my 2 cups of coffee.. I had 4 eggs, cooked over-easy, with 1 tbs of coconut oil, 1/4 cup of sweet potatoes, and 1/4 of large avocado.

Then Carl, Leonard and I left for Enchanted Rock at 7:15 this morning and spent the whole day out there! It was amazing! The weather was perfect! Carl is literally, a guide for Enchanted Rock and he really knows his stuff. I learned a lot of geology about the area, he showed us animal life, and the rare species of plant life! Thanks again Carl! Anyways after we hiked all the way up, down, and around Enchanted Rock, we decided to have our snack at the top of Turkey Peak. It was about 10:30. I had a large Honey Crisp Apple, with mixed nuts (dark chocolate coffee beans, macadamia nuts, pecans, almonds, dried apricot, cranberries, and coconut), and a couple of beef jerky sticks. A great place to eat some paleo food with a view!

Then after some more great hiking and jumping from rock to rock (like our ancestors on a hunt), at 3:30 I barbequed some chicken and had 1/2 an avocado. I love grilling. Then after a chill mobility class at Westlake Crossfit I ate dinner at 8pm. I had 1 1/2 chicken breasts with salsa on top, 1/2 an avocado, and a bag of steam fresh broccoli and cauliflower with olive oil and balsamic vinegar. What a GREAT day.

So a couple pointers for you paleo followers.... Keep it simple. And if you are actually eating paleo and you eat till you are full, it should keep you satiated for quite a bit of time. As you can see with most of my meal times or snack times, I go at least 4 hours until I eat again. And NO, Im not keeling over with a grumbling stomach everyday. And no, you do not need vegetables at every meal as long as you have a good serving of them at least once when you sit down to eat throughout the day. Protein and "healthy" fat have a great ability to send hormonal signals to your brain telling it your full!! Hope you all had a great day!!

PEACE, LOVE, AND PALEO

Oh and Im on my way to have an apple with fresh ground almond butter :)

Day 3 of Paleo

2010-10-13T10:54:00.000-07:00

Ok day 3:

At 5am I had 4 over-easy eggs cooked in 1tbs of bacon fat and 1 tbs of coconut oil. 1/4 of mashed sweet potatoes, and 1/4 of a large avocado. 1 cup of coffe!! Great breakfast!!...

At 11 I did the TOD 5x5 back squat (225, 265, 295, 325, 355) and then 5 rounds of 9 DL, 6 HPC, and 3 Push Presses all at 155#: 5:32... And no I did not leave the gym or bring a snack before my workout and I felt great!!

At 12 noon I had another Orange Plate Special (OPS): Meatloaf (I wiped the sauce off of it), broccoli, 1/4 of sweet potatoes, 1/2 of a large avocado.

At 4pm I had a handful of an energy mix: mixed nuts (no peanuts), dried various fruits and an apple. And I was still feeling good!

Then at 8:30pm I went to dinner at Hyde Park with a friend. I was STARVING!!! I had a 9oz New York Strip with a side salad with oil and vinegar and 3 cherry tomatoes. With collard greens and bacon. Then I added 2 tbs of guacamole. When I finished all that I was still hungry and ordered another entrée ahahaa... I said I was starving. It was 2 small chicken breasts with broccoli and more collard greens and bacon, with 2 more tbs of guacamole! It was all very tasty!! And guess what? I wasn't stuffed. I was perfect, feeling like I had a complete meal.

So through tonight's meal I CRAVED dessert!! I wanted a ceasar salad! AAAnd there was a gelato place next door. But through all that "torture" I feel really good and super glad I didn't give into the temptation. So if any of you are struggling, keep it up and know you're not alone. It will get easier once the habits are broken and new ones are made!

So I didn't get to bed as early as I wanted last night but what can you do? I got roughly 6 1/2 hours of sleep. Not enough for my body to run at its best! To put things in perspective for everyone who says,"I dont feel as good when I get more than 5 or 6 hours!" Blah blah blah..... B.S!! And if you just say its only Robb Wolf, I need more proof! Well click here, here, and here. All studies done with humans. Easy to read as well, so have at it! Here is another excerpt from The Paleo Solution by Robb Wolf:

Cortisol

Without being the least bit cynical, I could boil life down to food, sleep, and sex. On the food side of the equation, we have all that goes into getting it (brains to plan, and brawn to procure and defend). Once we have that food, we eat it and either burn it or store it. This is all related to our short and long term energy management, body-fatness, fertility, etc. Insulin and glucagon are there to help regulate our storage and utilization of energy. However, Cortisol is also a player in this game, as it also has effects on energy storage and a host of other functions:

1. Regulating the immune response. Too much of an immune response can lead to autoimmunity or significant problems from "collateral damage" caused by an overactive immune system. Many diseases are not fatal in and of themselves (like H1N1 flu), but they sometimes become fatal because of an overreaction by the immune system. Cortisol "puts the breaks" on the immune system and is very important in both our susceptibility to disease and how we respond to illness.

2. How much sodium we have in our blood. More cortisol means more sodium and thus more blood volume. Typically, this will lead to higher blood pressure, with the associated stress on the heart, vasculature, and kidneys.

3. Regulates connective tissue strength. Too much cortisol can weaken connective tissue in our skin and elsewhere. Cortisol can and does make you wrinkle faster.

4. Perhaps most important to our discussion here, cortisol releases glucose and fatty acids from the liver and blunts insulin sensitivity.

Most people are familiar with the idea that cortisol is a "stress" hormone, but this is misleading and more a function of our modern lives than cortisol really being a "stress" hormone. Cortisol is in fact critical to life, and a lack of cortisol will mean significant health problems, including death! This is again a story of shooting for the right amount of a hormone, and if you have been paying attention thus far, we are talking about levels that we might find in our Paleolithic ancestors.

A normal day for our Paleolithic ancestors would start by awakening with relatively high cortisol levels. This in not the Monday morning commute blues: Paleo Edition. This is nature's way of making sure we are alert, energized, and ready to go! Cortisol causes the release of glucose and fatty acids from the liver. That's energy our Paleolithic ancestors needed to move camp, hunt, gather, and generally get the day going. Now, this scenario was normal and, in fact, non-stressful. Keep in mind there are normal operating parameters for all our hormones and it is quite normal for Cortisol to be elevated in the morning.

Cortisol works in synchrony with insulin and glucagon to regulate our energy levels. When we need more energy (early in the day or fleeing from a predator) Cortisol is relatively high. In the evening, when we are winding and going to bed, Cortisol should drop. Now, what if our Paleolithic ancestors were ambushed by a rival camp or they were stressful. But the stresses of Paleolithic consequence sorted themselves out quickly. For good or ill. They tended not to drag on and they did not happen every day.

Our modern life may not involve the risk of being eaten by a bear (generally), but it does come with a host of its own stressors. Some quite immediate and tangible, others more mental. But in general, our stressors in modern times are chronic, as opposed to the acute stresses for which we are so well equipped. Possibly losing a job in a bad economy, getting mugged while on the train, a near miss while driving, thinking about the kids' college education.....lack of sleep.

These are modern issues that register as a stress, and in a cumulative fashion, they can crush us...............................

...................................... When you are subjected to stress, particularly chronic stress, your body releases cortisol much more frequently than it should. This gets ugly when cortisol is not only high in the morning, but all day long, even at bedtime. The consequences can be dire, as the more stressed we get, the worse our ability to deal with stress becomes. It is a nasty snowball effect that is called a "feed forward" mechanism in biology. Abnormally elevated cortisol begins to disturb sleep, which makes us more prone to daily stress, which raises cortisol. The consequences of the downward spiral include suppressed immune function, chronically elevated blood sugar levels, decreased insulin sensitivity, impaired ability to form long-term memory, and decreased sex drive and libido. Yes folks, cortisol is a big deal.

Day 2 of Paleo

2010-10-12T10:29:00.000-07:00

Today was actually a good day! Slept like a rock and woke up rested.... At 5am I had 1 1/2 cups of coffee, black, 1 tablespoon of butter (I know I forgot about the milk solids in it. Im getting ghee this evening), 1tablespoon of bacon fat, 2 whole eggs, 3 egg whites, 2 pieces of bacon, 1/2 cup of broccoli, and 1/4 of avocado. Then at 10am, for a snack I had a nectarine and a hand full of mixed nuts. My workout at 11am: 1 mile run, 200 double unders, 1mile run, 200 situps for time. 30:03. The workout felt pretty good. The situps were easier than usual but the second mile was pretty tough! Then at 12:15 I had a Mix1 protein drink. Its all natural, lactose free, gluten free, aaaand pretty tasty!

At 1pm I had lunch from HEB. The ever-fantastic Orange plate special: Choice of meat and two sides for $5.99! You can maybe match that at McDonalds! So I had shrimp, broccoli, and asparagus with 2 tbs of olive oil and 1/4 of an avocado. mmmmmmmmm-mmmmmmm! And there are many other combinations that you can choose from.

So at 5:15pm I had a handful of beef jerky, a tbs of olive oil (I need fat to help satiate), a small apple, and handful of nuts. I ate this quickly on the run headed to the gym....

So a side note to all this paleo talk..... Tonight's 6:30 class was an exciting bunch, they all came ready to go and with smiles on their faces!! It was awesome. And we even stayed half an hour later, all chatting and with Kat and Nicole working on their pullups!! How can you not love that?? So great stuff night class: Ben, Nicole, K-Mont, Juaquin, Chris, Kara, Brad, and one of the newest members, Whitney.

Now back to the paleo.....

Tonight at 9pm I had fresh Alaskan Salmon, more asparagus, and a spinach salad with avocado, red bell peppers, parsley, almond slices, olive oil, and balsalmic vinegar. So, all in all, I felt great today! Had tons of energy, I only had the one cup of coffee this morning and thats pretty good since I've been known to drink 6 expresso shots before 2pm. Thats nuts (and expensive)!!

Day 1 of My 30 days of Paleo

2010-10-11T18:56:00.001-07:00

Ok so I started a strict paleo diet. I have never actually committed to a strict diet, well, to be honest, bc I never had to! But I heard a story about a "code" and decided to live it and be about it, instead of just talking! So here is to all who have struggled with a strict paleo diet! I am here to struggle with you! I am going to try and blog everyday about my battles with it, and my cravings.

DAY 1: So this morning at 5am I had 4 eggs, 2 pieces of bacon, 1/2 avocado, with salsa, and NOOO coffee. I think that was the hardest part bc there is no gas station open on the way to the gym. Sooo, I went and bought one today! So excited!! I felt pretty good though except not having any caffiene but what can you do? And 11am lunch I had a piece of chicken with broccoli and 1/2 avocado. Snack around 3 I had 1/2 an apple with almond butter (no added sugar) and an iced coffee, no cream. Then I had a couple cocktail shrimp around 5pm. For dinner at 8, you see the photo above. Deer steak, mixed veggies ( I did not eat the little corns), 1/2 avocado. And here is where I ALWAYS get a craving!! Dessert!! What am I supposed to do? I was tempted to walk across the street and get my weakness ice-cream!! mmmm I love ice cream!!....... Anyways I settled for 1/2 an apple and almond butter! So happy that day 1 is done! Hopefully my sweet tooth will begin to fade! Time to drink some nighty night tea and try and get 8 unbroken hours of sleep!!

P.S.....

Im still feeling hungry!! And its probably from all the crap I ate this weekend, and my leptin sensitivity is altered! Need to get my body back to homeostasis!

The Paleo Solution Excerpt by Robb Wolf

2010-09-30T14:31:00.000-07:00

Ok people, this book is awesome! After this excerpt you may be a little confused about some of the terms. This is one reason why I HIGHLY recommend this book. It takes the most intricate mechanisms of the digestion processes and illustrates these mechanisms in a way the everyday person can grasp! It's your body people! You should want to know how it works!! Enjoy!

Overfed State

Big picture: Overfeeding is a problem. I know, shocking, right? Well, here's the thing: our physiology is actually wired to exist at a caloric excess. Goofy dietitians and some "nutritional scientists" will tell you we need to maintain a caloric "balance" to remain slim and healthy. This is baloney. Figuring out a caloric balance is virtually impossible if it's left up to "us." Metabolic studies have shown an enormous variance between people and how they handle calories. One person can overeat several hundred calories every day for years and never gain a kilo. Other people seem to gain wight by looking at food. What gives? What's the difference? Hormones and the signals associated with hormones.

It should not comae as a surprise that our bodies have complex sensors that tell us not only if our blood glucose is high or low, but also how much total energy we have in storage. Leptin, which tells the brain we are "full," is not only released in response to food, but it is also released from our body fat. This should make sense on a mechanistic level: A relatively large amount of fat will release a relatively large amount of leptin, which sends a signal "I'm full, no need for more food." Conversely, if we are getting very lean and our energy reserves become low, our leptin signal will be low and we experience hunger.

What does all this have to do with overfeeding, health, and disease? As I was saying before, we are wired to live at a caloric excess. Certain foods affect our sense of satiety and the ultimate fate of our food in very different ways. Think about the difference between the satiety signals produced by protein (very satiating) and carbohydrate (in many people low satiety actually acts as an appetite stimulant). what if we are overfed, but for some reason our brain no longer "hears" the "I'm full" signal from the leptin? What if, despite significant overfeeding, we still think we are hungry? That situation creates one hell of a problem, as you will see.

Protein: In the initial stages of protein overfeeding things run as you might expect: Some amino acids are used for structural repair, but any amino acids beyond this are converted to glucose via gluconeogenesis, or burned directly as a fuel. Protein can add to overall caloric excess, but as a stand-alone item, it is virtually impossible to overeat protein due to the potent satiety signal sent to the brain. Part of the reason for this signal is due to a maximal ability of the liver to process protein set at 30-35 percent of total calories. Protein consumption beyond this point for extended periods of time results in a condition called "rabbit starvation," so named by early pioneers of the American West who would succumb to a disease characterized by muscle wasting, lethargy, diarrhea, and eventually death if one relied too heavily on lean game animals such as rabbits. We will take advantage of the satiating effects of protein to help us remain lean and strong, while rounding out our meals with nutritious fruits, vegetables, and good fats to avoid potential of too much protein.

Carbs: This next piece is going to be longish but wickedly important. Drink some espresso, stick your head out the window, and yell "I've go to get my head back in the game!"

So, you are now familiar with the fate of glucose (and fructose) as it enters the body and is stored as glycogen in either the muscles or liver. What we have not considered is what happens if liver glycogen is completely full but there is still excess free glucose in circulation (high blood glucose levels). Once liver liver glycogen is full, excess carbohydrates are converted to fat in the form of a short-chain saturated fat called palmitic acid. This palmitic acid (PA) is stitched to a glycerol molecule and packaged with proteins and cholesterol, and the resultant molecule is called a VLDL (very low-density lipoprotein). this PA-rich VLDL molecule is released from the liver and heads out to the body so the fat may be used as a fuel or get stored on our fannies.

DEFCON 1

Although VLDL's move all about the body, one location they interact with is the brain. PA has a very potent effect on our metabolism and our hormonal environment in that it decreases our sensitivity to leptin. When the brain, specifically the hypothalamus (the area of the brain responsible for energy regulation), becomes leptin resistant, the satiety signal that is normally sensed from ingested food is lost. We remain hungry, despite elevated blood glucose levels, and continue to eat beyond our needs. We develop a "sweet tooth" because we cannot sense the normal signal sent by leptin that we are "full." Keep in mind, this Palmitic acid (PA) that causes the leptin resistance in the brain leads to our inability to feel full, and is made from excess dietary carbohydrate.

DEFCON 2

This process happens in waves. Like the ocean eroding a sand castle, our insulin sensitivity is degraded and we lose the ability to respond properly to the signal. The liver becomes insulin resistant and blood glucose levels drive higher and higher. Insulin sensitivity in our muscle tissue is lost when they can physically store no more glycogen. the gene expression for the GLUT4 transport molecule is down-regulated because the muscles are literally drowning in glucose. this drives blood sugar higher, which drives insulin higher. Eventually, even the fat cells become resistant to insulin. Things are about to get bad rather quickly.

DEFCON 3

Once systemic, full-body, insulin resistance occurs, inhibitory systems in the liver are overwhelmed and blood glucose is converted into fats and VLDLs at such a high rate that fat cannot escape into circulation, and it begins to accumulate in the liver. This is the beginning of non alcoholic fatty liver disease. The wheels are seriously falling off the wagon by this point, as is evidenced by the next malfunction that occurs: Despite the fact the liver (in fact, the whole body) is swimming in glucose, the liver is insulin resistant and certain cells perceive the "lack of insulin" as low blood sugar. Your body does not like low blood sugar. Low blood sugar can kill you, so your body brings the stress hormone cortisol to the "rescue," and it's like throwing gasoline on a fire.

CHINA SYNDROME: FULL SYSTEM MELTDOWN

Cortisol is released to combat the perceived low blood glucose levels with gluconeogenesis. Yes, despite high levels of blood glucose from excess carbohydrate, the body now makes more glucose by cannibalizing its own tissues. In this case, muscles and organs are "burned" to make more glucose. Keep in mind, the muscles are a primary site of dealing with elevated blood glucose in the first place! So, not only is the situation made worse by adding more glucose to the blood from gluconeogenesis, we have less muscle with which to dispose of all that glucose.

This is why type 2 diabetes and insulin resistance is effectively a wasting disease of the muscles, all the while the fat cells experience record growth. Because of the high insulin, blood sugar, and triglycerides, a significant portion of the fat is stored in the abdominal region. this is the telltale sign of insulin resistance: fat stored at the waistline, creating the very sexy "Apple Shape." We have now set the stage for chronically elevated insulin levels and all the fun that brings: Increased rates of cancer, accelerated aging, and neurodegenerative diseases such as Parkinson's and Alzheimer's, obesity and, ultimately, type 2 diabetes, which is characterized by insulin resistance and chronically elevated blood glucose levels.

Change from Within

2010-09-13T08:36:00.000-07:00

We always try to fill a void with worldly possessions or unhealthy activities. What do you do on a daily basis? Do you find yourself wanting more and more and never satisfied? Do you eat to comfort yourself? Do you exercise beyond what is healthy? There is balance in everything!
Have you stopped and looked in the mirror? I mean, really sat down, and thought about who You are? Do you like what you see? What is your anchor, that keeps you grounded?

Ok, well I have been doing some soul searching...
I had recently questioned if what I was doing for a living was fulfilling. And if it was what God had planned for me. But, thank God, He helped me figure it out! I, along with the talented group of individuals I work with, influence many people's lives through CrossFit. We help them build a stronger temple, give them confidence, face fears, and build relationships. We help them make positive changes in their lives!

"Man In The Mirror"

I'm Gonna Make A Change,
For Once In My Life
It's Gonna Feel Real Good,
Gonna Make A Difference
Gonna Make It Right . . .

As I, Turn Up The Collar On My
Favourite Winter Coat
This Wind Is Blowin' My Mind
I See The Kids In The Street,
With Not Enough To Eat
Who Am I, To Be Blind?
Pretending Not To See
Their Needs
A Summer's Disregard,
A Broken Bottle Top
And A One Man's Soul
They Follow Each Other On
The Wind Ya' Know
'Cause They Got Nowhere
To Go
That's Why I Want You To
Know

I'm Starting With The Man In
The Mirror
I'm Asking Him To Change
His Ways
And No Message Could Have
Been Any Clearer
If You Wanna Make The World
A Better Place
(If You Wanna Make The
World A Better Place)
Take A Look At Yourself, And
Then Make A Change
(Take A Look At Yourself, And
Then Make A Change)
(Na Na Na, Na Na Na, Na Na,
Na Nah)

I've Been A Victim Of A Selfish
Kind Of Love
It's Time That I Realize
That There Are Some With No
Home, Not A Nickel To Loan
Could It Be Really Me,
Pretending That They're Not
Alone?

A Willow Deeply Scarred,
Somebody's Broken Heart
And A Washed-Out Dream
(Washed-Out Dream)
They Follow The Pattern Of
The Wind, Ya' See
Cause They Got No Place
To Be
That's Why I'm Starting With
Me
(Starting With Me!)

I'm Starting With The Man In
The Mirror
(Ooh!)
I'm Asking Him To Change
His Ways
(Ooh!)
And No Message Could Have
Been Any Clearer
If You Wanna Make The World
A Better Place
(If You Wanna Make The
World A Better Place)
Take A Look At Yourself And
Then Make A Change
(Take A Look At Yourself And
Then Make A Change)

I'm Starting With The Man In
The Mirror
(Ooh!)
I'm Asking Him To Change His
Ways
(Change His Ways-Ooh!)
And No Message Could've
Been Any Clearer
If You Wanna Make The World
A Better Place
(If You Wanna Make The
World A Better Place)
Take A Look At Yourself And
Then Make That . . .
(Take A Look At Yourself And
Then Make That . . .)
Change!

I'm Starting With The Man In
The Mirror,
(Man In The Mirror-Oh
Yeah!)
I'm Asking Him To Change
His Ways
(Better Change!)
No Message Could Have
Been Any Clearer
(If You Wanna Make The
World A Better Place)
(Take A Look At Yourself And
Then Make The Change)
(You Gotta Get It Right, While
You Got The Time)
('Cause When You Close Your
Heart)
You Can't Close Your . . .Your
Mind!
(Then You Close Your . . .
Mind!)
That Man, That Man, That
Man, That Man
With That Man In The Mirror
(Man In The Mirror, Oh Yeah!)
That Man, That Man, That Man
I'm Asking Him To Change
His Ways
(Better Change!)
You Know . . .That Man
No Message Could Have
Been Any Clearer
If You Wanna Make The World
A Better Place
(If You Wanna Make The
World A Better Place)
Take A Look At Yourself And
Then Make A Change
(Take A Look At Yourself And
Then Make A Change)
Hoo! Hoo! Hoo! Hoo! Hoo!
Na Na Na, Na Na Na, Na Na,
Na Nah
(Oh Yeah!)
Gonna Feel Real Good Now!
Yeah Yeah! Yeah Yeah!
Yeah Yeah!
Na Na Na, Na Na Na, Na Na,
Na Nah
(Ooooh . . .)
Oh No, No No . . .
I'm Gonna Make A Change
It's Gonna Feel Real Good!
Come On!
(Change . . .)
Just Lift Yourself
You Know
You've Got To Stop It.
Yourself!
(Yeah!-Make That Change!)
I've Got To Make That Change,
Today!
Hoo!
(Man In The Mirror)
You Got To
You Got To Not Let Yourself . . .
Brother . . .
Hoo!
(Yeah!-Make That Change!)
You Know-I've Got To Get
That Man, That Man . . .
(Man In The Mirror)
You've Got To
You've Got To Move! Come
On! Come On!
You Got To . . .
Stand Up! Stand Up!
Stand Up!
(Yeah-Make That Change)
Stand Up And Lift
Yourself, Now!
(Man In The Mirror)
Hoo! Hoo! Hoo!
Aaow!
(Yeah-Make That Change)
Gonna Make That Change . . .
Come On!
(Man In The Mirror)
You Know It!
You Know It!
You Know It!
You Know . . .
(Change . . .)
Make That Change.

Community and Performance Based??

2010-08-11T09:12:00.000-07:00

So anyone who knows anything about CrossFit, knows that it is performance and community based... Or is it?

Lets not jump to any conclusions yet! I love CrossFit and stand behind its results and community aspect. But does the community stop at just the performance level, just helping people finish the workout they came to do and then leave them on their own? No group warm up? No group post workout stretch?

The people who have come to drop in from other "boxes" (gyms) have said relatively, the same thing, "I really like how y'all get in a circle and warmup and stretch." Or "Man! Y'alls warm up is a lot longer than ours!" And they even attempt to start warming up on their own and would probably just leave if we didn't have a mandatory stretching session at the end of every class... This blows my mind! These things are being said from people at respectable crossfit gyms. Do they not implement it as part of their program? Or do they just tell people to stretch after their workout and leave it at that? Because from my experience, most people half ass stretch when its left up to themselves. And in doing so, increases the risk of injury!

Ok, So I realize that this may not be all crossfit "boxes" but our classes begin with a warm up, consisting of joint mobility, dynamic stretching, and then a couple rounds of movements which will prepare the body for the actual WOD. All that will last from 15-20 minutes. Then we start our WOD. After the workout is completed, everyone then circles up and proceeds to participate in a coach led stretching progression.

We, at Westlake CrossFit, believe the community of CrossFit should not stop at just encouraging someone through a tough workout! We should warm up, stretch, and teach them why we do it and why it is important! It should be an integral part of every gym, and even every trainer/coach personal sessions!

The Power of an Enriched Environment | Mark's Daily Apple

2010-07-23T14:53:00.000-07:00

I for one have been doing this to myself recently (referring to the link below). Bogging down, not taking enough time to "smell the roses" as it were.... I need something new, challenging, and invigorating!! If you have any ideas please feel free to approach me or drop me a line. Let me know if there is something you have been wanting to do but have just been putting it off. Maybe the we can be challenged together, grow individually together! Hope everyone is having a GREAT day!!

The Power of an Enriched Environment | Mark's Daily Apple

Here Comes Crossfit!!

2010-07-20T13:36:00.000-07:00

Just thought people should know where CrossFit is going... Its good to hear these words from very well respected CrossFit athletes!!

Change it up!!

2010-07-14T13:38:00.000-07:00

So, I know changing your ways is tough and sometimes it seems you are always setup to fail. And when you are doing well, not "cheating", the food seems boring, tasteless, and monotonous... Well here is a cook book from marksdailyapple.com. No, I have not read it, but I do know how it can be tough on your own and running out of ideas for something different, outside of meat, veggies, and "good" fat. So if your biggest problem is monotony, then this book should and would help change that. The author is full of knowledge and the recipes are from around the world, collected in one book!! Give it a try! What do you have to lose?

Get Back On Track!!

2010-07-11T17:21:00.000-07:00

Well, it has been awhile since I have had the luxury to sit and write a blog post. To the few followers that I had, I apologize. I hope this will make up for the lost time.....

So tomorrow, on July 12th, it will be day number 192 of 365, week 28 of 52. A little over half way through the year. Yes, half way!! It has flown by!! Now think back to the New Year........

What did you have planned out for this year? What goals had you set for yourself? What habits were you going to kick? Through the hustle and bustle of the daily grind, we sometimes become side tracked and lose focus of what we needed/wanted to do. Well, here is your reminder, your kick in the butt!! Wipe the dust off those to do lists, put back in motion your goals, get your priorities back in order! I myself am refocusing and turning a new leaf, turning the page, and whatever other cliche you can think of. I have began this refocusing with the deletion of my Facebook page!! It was tough but I know it will be worth it. I want to also read much more, learn something, become a better person and coach. So if you see me, ask what I am reading. Ask, what am I doing on my free time. Keep me honest! PLEASE!!....

Now, what are you going to do to refocus, to get back on the the track you wanted to be on?

OUTDOOR TRAINING GROUP!!

2010-05-10T07:04:00.000-07:00

Hey people I wanted to inform everyone that I will be starting a couple of outdoor training groups (bootcamps) the beginning of June. It will be held up north off of Anderson Mill at Springwoods Park. So grab a friend or two and come join me. Monday-Wednesday-Friday at 10:45am and Tuesday-Thursday 6:30am. Email me for further questions. And it would be greatly appreciated if you could spread the word if you have friends in that area.

The Paleo Life!!

2010-04-23T09:04:00.000-07:00

What you put in your body can have a profound effect on your life. Are you health conscience? Do you adhere to the conventional wisdom, which is not so wise? Do you find your own truth about diet? Trust me it has nothing to do with what the USDA or FDA recommend. Here are a couple links about the paleo diet. Paleo 1 Paleo 2 Paleo 3 (a personal account of a paleo diet).. I hope you enjoy these links and you take something from them because I know it will change your life in a positive way.

Jumping on the Barefoot Bandwagon!!

2010-04-20T12:43:00.000-07:00

I just thought I would jump on the bandwagon of barefoot running/walking or what have you. Dr. Romanov, the genius behind the Pose Running Method, has a few pointers and benefits of running barefoot. And if that doesn't impress you, what about the Tarahumara Mexican Indians? They have been doing it for centuries, all the way up to their elder years. If reading any of these links has not convinced you to give it a try because of the risk of stepping on glass or some other paranoid reason you have, then check out some Vibram 5 Fingers, they are like gloves for the feet and have the same great benefits as running barefoot (just a bit more expensive). I know you will be seeing me barefoot a bit more and I will soon invest in some Vibrams. Happy trekking!!

THE BEST OFFICE IN THE WORLD!!!

2010-04-14T07:36:00.000-07:00

So here is our expanded, 400 sq ft addition, to our Westlake Crossfit gym!! My office! I love it!...I cant wait to see what we do to utilize this space. On top of the great addition, I work with great people. The professional relationship between the trainers is more of a friendship. It helps us stay on the same page and grow together as a business and as individuals. I could not be more blessed to be involved in something I am truly passionate about. AND, there is an extra perk!.... I get to train CRAZY AWESOME people! If I am having a bad morning or day, every time I walk in to coach a class, give a personal session, I forget about all those petty things and focus on the task at hand. Westlake Crossfit is my sanctuary and I could not imagine being anywhere else and I am excited about our future!!

What Needs To Be Done

2010-04-08T09:50:00.000-07:00

Ok so Crossfit is the definition of a well balanced athlete, in my opinion (Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Accuracy, and Balance.) Now as a beginner in CrossFit all of these tend to increase, which is awesome to see as a beginner! But being "Elite" some of of the gains somewhat plateau and some specific training needs to be applied (i.e. strength training). For me it is frustrating to see gains in my lower body but my upper body is the "chink" in my chain. And it really does piss me off!! If you haven't heard about my performance of the second workout in the sectionals then you can watch it below!! Watch at the end, after the burpees!! UNACCEPTABLE! Its sucks going from 11th after the first workout to 70 something in rankings! But I can only be mad at myself. I mean common!! I cannot even press my body weight over my head!! Now, as an "elite" crossfitter and coach that is unacceptable and something has GOT to be done. And for me that is sacrificing some metabolic conditioning for strength training. Im gonna press press press and pull pull pull. Until it is a strength and not a weakness!! March 13th will be the last time I am disappointed as an athlete and that a specific movement will own me!! So here's to next years sectionals!!!!

Visit sicfit.com for more Videos

I Love CrossFit!!

2010-04-07T12:07:00.000-07:00

Other than team sports and weightlifting, where do you get the motivational drive to accomplish your physical goals, which ultimately transcends into your everyday life? CrossFit is where!!! People pushing their peers, to get another rep, to finish faster, helping them push their limitations! Its great when you can witness camaraderie like that on a daily basis!! A friend of mine shared this video with me and its a great motivational video from Crossfit The Woodlands. Thanks Weaver! (my friend)

WILL YOU TEST YOUR LIMITATIONS?!

Opening Eyes

2010-03-31T06:58:00.000-07:00

Last Friday I was giving a complimentary "Elements" lesson (#1 of 6) to a prospective client who was interested in joining our gym. He completed the first part of the beginners workout at a quick pace (200m run 21-15-9 pushups, squats, ring rows 200m run), on the set of 9 reps he began to slow down and even made a comment, "this is an eye opener! I need to do something like this!" After roughing out the last part of the workout, he showed great interest and even stayed to watch the 6am class.

After the weekend I gave him a call to see how he felt about CrossFit and if he would like to continue the "Element" Lessons. Talking with him I knew he wanted to do the elements and eventually classes but something was holding him back. That limiting factor was he lived in Kyle. KYLE?!!.... He did not know if he could handle driving that far 3-4 times a week. And I understood that. Westlake is a bit of a drive from Kyle. He actually sounded disappointed because he knew he needed to make a healthy change in his life. And crossfit was the way he wanted to go. He even said,"the one session was an eye-opener!"

After thanking me for my time and kindness, he then asked if there were any Crossfit gyms near him. I knew there were not any in San Marcos, so I suggested Crossfit Austin. Crossfit Austin is run by some pretty cool guys. Wes and Boone do a great job down there and we sometimes partner up with them for a free workout in the park.

Now why would I refer someone to another Crossfit gym? One reason!!! To make a difference in someone's life!! This guy wanted to be apart of our gym but it was not logical for him to drive that far. Being a fitness advocate, I just want people to see the importance of this type of training and be the best and healthiest person they can be. So it was only right to help him make the decision! And I do not see it as a loss but a gain!! A gain in a fellow Crossfit Athlete!! So I hope he decides to sign up down there!!

Morning Love

2010-03-29T10:45:00.000-07:00

WOD

Warm-up

4x Barbell Complex

WOD #1

5 cleans 155#/105#

Inch worm length of gym

10 pull-ups

Rest 4 minutes

WOD #2

100 double-unders

100 weighted sit-ups

100 double-unders

Great energy from the monday 6am class!! Everyone was pushing themselves and motivating others to finish strongly!! I love it and its the best way to start a day!! Thank you guys!! Keep up the hard work!

Props to the night class!!

2010-03-23T20:15:00.000-07:00

Training of the Day

2 Rounds

400m Run

25 - Deadlifts 225 165

50 - KB Swings 16kg 8kg

200 m Farmers Walk 16kg 8kg

I just wanted to let people know how great the Tuesday night 6:30 class was. I am privileged to be apart of a great gym at Westlake Crossfit amongst numerous great people. Trust me there are many more in all of our classes that deserve the credit but was able only to get this photo! So keep up the great work WLCF!! See you guys from the AM class at 6 sharp!!

A Must See Movie for Any Health Conscience Individual

2010-03-11T12:42:00.000-08:00

Last night I was a bit restless thinking about the upcoming weekend and decided I would start to watch Food, Inc., thinking I would get tired and go to bed half way through the movie. That was not the case! The movie captivated me to the core and I stayed up watching the whole thing. Honestly I could watch it again today! I have read about some of these things and learned little about it while I was in school but damn! We as a nation definitely need to start expressing our opinion about the foods we eat. Its a scary thought that we have little control on what is going in and out of our local grocery store and ultimately through our bodies! Wake up people, it is killing our entire nation!! And Slowly! Its a huge reason why our medical system sucks because everyone is sick from the foods they are consuming. I challenge everyone to become a little less ignorant and do a little research. Here are a couple websites that will maybe shed a little light.

http://activelifemovement.org/about/the_crisis.

http://www.marksdailyapple.com/alarming-health-care-facts/.

I hope this post opens eyes a bit wider, some of these things just infuriate me. The government is supposed to stand for us not the corporations but the fail time and time again! Ok Im done with my soap box. Time for the gym.

We are WESTLAKE CROSSFIT!!!!

2010-03-10T17:46:00.000-08:00

I got this video off of a friends facebook profile!! It couldn't have come at a better time!! I am super excited about this weekend and have high expectations for all who are participating in the Sectionals at our gym!! Ya'll enjoy this video!

This is why we do what we do!!!!

2010-03-09T21:42:00.000-08:00

Diabetes is very prevalent in sedentary people coupled by a bad diet. This video should give you an understanding of what is going on in the body.

A New Future?

2010-02-22T09:01:00.000-08:00

I thought this was quite interesting. I already firmly believe essentially we are what we eat. And we are as functional as we want to be. Check this video out and decide whether or not if you can be the person you want to be. Leave comments please!

If you would like some more reading and videos click here.

Shoulder Problems

2010-02-04T13:07:00.001-08:00

Well after my two-a-day workout on Tuesday my shoulder is paying the price, as well as my training!! On Tuesday I did a heavy snatch workout 3-3-3-1-1-1 and about 6hrs later did the WOD at Westlake Crossfit: 100 burpee box jumps (12:42 I think). I felt fine, stretched afterwards, and tried to get some sleep. The next morning I awoke with very limited range of motion (ROM). It was very painful and I was VERY upset!! Not another shoulder problem, I thought to myself. Now its Thursday and after some foam rolling therapy, stretching, and band mobility exercises it feels much better but it is still there. So I need to take heed and listen to my own body and get some body work done asap!

Form Function and Integrity

2010-02-02T13:59:00.000-08:00

Monday night I went to observe a class a friend of mine ran at a local gym. Reason being, I am trying to get ideas about putting together a class many people may enjoy, if and when I obtain a job at a gym. Now, I know my friend is a very talented personal trainer and a person I respect very much. After it was all said and done and I had gone home, he called me to say he felt he was being "critiqued" instead of observed by me. In my defense I said," when you go out to eat, you do not plan on evaluating your server but end up being the critic because you work in the service industry." So in a sense I believe I may have been a bit of a critic but that is in a trainers thought process because that is what we do. We correct/point out/ ask questions about our client's range of motion. During our discussion he made a few statements that I do not necessarily agree with. Now let me set the stage for you....

In the class was about 6-8 women with all of them being at different fitness levels, very unfit to decently in shape (very subjective opinion). These were the exercises he did with them for 2 rounds: 10 staggered push ups, 20 wide squats, 1 min jump rope, 20 sdlhp done with a body bar (he called them squat dead lift high pulls but in my crossfit world they are called sumo dead lift high pulls)20 squat jumps, and 1 min mountain climbers. Not a bad burnout to start out the session. During this session he attempts to coach and demonstrate the movements to the ladies while doing the exercises with them and calling out a couple ladies who may have decided to take a break or who was not performing the movement with the full range of motion that is required. There may have been one of the ladies doing the exercises correctly. So during this class, as I watch, it is driving me crazy that most of the ladies are not performing any of the movements correctly. Almost to the point where I want to say something (and I did mention to him about the sdlhp because I believe IF it is taught as a squat (instead of sumo) dead lift high pull, there is a lot of room for poor form. Because in CrossFit, as coaches, we stop our members/students and correct their form before they can move on, so they do not develop bad training habits or most importantly, not injure themselves. So when the class was done the ladies did seem like it was a tough workout.

Anyways when we had our conversation I made the point that it was very uncomfortable with me to let the women continue doing the movements with bad form even in lieu of getting a "good" workout. He then, said that women , such as the ones in this class, are more worried about getting a "decent" workout and if he would have stopped and corrected these women that they would cease to continue his class and that I would just have to learn to deal with people doing it incorrectly if I decided to create a class..... What?!! That blew my mind!! My stubbornness fails to believe this! For one, I think,who doesn't want to do things right? And does that not shake your integrity at all? It does mine because I believe form is vital for functional living. And many people have no idea how to correctly do that. Now it is a trainer's decision if he can choose to let the people do the movements incorrectly and take the hit in attendance or drive the form home and get great results and let those people refer you as a great trainer that cares for one's well-being (I'm not saying my friend doesn't care). Because hopefully he does practice driving the form home and not worry about being too hard on a client.

But I have to put my ego aside. If I think about the classes that are done at a more popular gym, such as Lifetime, the classes have maybe 30 people in them. I'm sure the instructor does not correct any one person but simply just states what the correct form is and continues the class without any second thought. So I may be wrong with how I believe it should be done.

My final thought is..... I draw the line for my clients and class followers. I want people to respect me because I respect the movements. And when it comes to range of motion, diet, and proper form I will not budge. It is what defines me as a coach/trainer and I believe to be stubborn in those ways will guide me to success!!

Listen to your body!!

2010-01-27T06:14:00.000-08:00

Yes listen to your vessel! It is the only one we have!!!

Yesterday I was in the gym and wanted to do a workout oh so badly! But my body was not having it. So after a warmup I decided to concentrate on body work (stretching, rolling on a lacrosse ball, and foam rolling). It was much needed and I recommend at least once a week to any person exercising at least 2-3 times per week!! You will be surprised how it helps. So if you walk into the gym one day and your body is saying "No", listen to it and take the day off. It wont kill you I promise....

If you are feeling crappy still after a day of repair then check your sleep patterns! I, for one, am very guilty of a BAD sleep pattern!! I never get consistent sleep and now my body is paying for it because I feel like a congested sack of rocks!! If you want a couple tips to set a routine for a healthy sleeping habit click http://marksdailyapple.com/insomnia-sleep-tips/.

So again listen to your body and save yourself from injury, depression, and lack of mental clarity!!

Goals Before Sectionals

2010-01-08T16:07:00.000-08:00

Alrighty.... Time to get down to the nitty gritty!! These are a couple of my goals to obtain before sectionals or by mid April. I have started unweighed paleo. I actually feel really great. The hard part is eating enough quality food and staying in ketosis. So if you see me, ask me how I am doing to keep me focused!! Here is to 2010!

A Cup of Coffee

2010-01-07T13:53:00.000-08:00

Try not to worry about the big things in life (the cup). Enjoy

the small things (the coffee) and you may find yourself in

a place you never thought you would be!

Who Needs To Be Motivated!!!!

2009-09-22T19:57:00.000-07:00

Here's to the guys I work with!! Westlake Crossfit has had the biggest impact on my life in the past year!! Thank you!! For all of you wondering about Westlake Crossfit, come check us out!!

Oh Muscle Ups!!

2009-09-03T07:12:00.000-07:00

The benchmark WOD of 30 Muscle Ups gave me a lesson..... Mind over matter!!! First, a muscle up is a very basic movement in the gymnastic realm and takes a lot of strength, coordination, agility, and balance. I thought I was knocking out the muscle ups pretty well and keeping good form until I hit number 14. I then had about 8 failed attempts, which took the confidence out of me and I just wanted to throw in the towel because I was mostly just embarrassed. I had never attempted this work out for the same reasons that probably my clients think when they walk in and see the WOD... FEAR and DOUBT! Then I started to put 2 together. Then 1 at a time. And fellow Crossfitters were yelling at me to finish. And as a coach I CANNOT quit because that would make me a hypocrite. So at the end of it I had a proud time of 12:22!! It was a feat I had been avoiding for months! So thank you Jesse and Jevon and the rest of the class for motivating me to knock it out. So to all of you don't avoid things because of fear. Attack it!! And you will be surprised at what you learn or relearn about yourself!!

ON THE RIGHT TRACK!!

2009-08-26T04:03:00.000-07:00

This whole week has been a good one and yesterday was a great day for me! The W.O.D of 1-1-1-1-1-1-1 Split Jerks gave me a boost of confidence with a PR of 260. Then after my workout I coached class at 6:30 pm and the energy from my workout carried into the class setting when it came time to coach the movement! I felt really comfortable after watching a couple technique videos on the main site and watching the recording 0f myself go thru the movement..... My class rocked it!! I was excited thatI was able to motivate and educate my fellow crossfitters thoroughly!! I felt like I am finally coming into my own in the Crossfit and training world!! Now I am greatly motivated and feel great about my future (not that I wasn't before) as a coach/trainer and cant wait to continue down this path!!! I dont know... Time to dive in and really become who I want to be! I can only hope that my attitude will be contageous for the loved ones around me!! So here's to the future my friends! Its in our hands!!

The power of change!!

2009-08-23T13:39:00.000-07:00

Change….. Change can be a frightening experience if one is always trying to prevent it. But why try and prevent change? Change brings about new experiences, personal growth, and insights. Whether good or bad, there is something to be learned from every new curveball that is thrown at us.

But just as some are trying to prevent change, others are harnessing the benefits of small changes that can be made throughout our daily lives and can compound into something great!! So try not to get discouraged about unfortunate shortcomings because that is what they are….short. Nothing in life goes according to plan. A ship sent to the moon is only on course 5% of the time. So as long as you are true to the goal (landing on the moon), the other 95% of the time spent off course may give you new ideas or a new perspective to help refine your goals. Just get back on course.

A good way to accomplish these goals in life is to take it into your own hands because great things do not just fall in your lap! So get proactive and write down some personal and life goals you wish to reach. Whether it is losing weight, going on a vacation, bettering a personal relationship with a loved one, or starting your dream job. Write down small, attainable goals to be done daily to dial in on that bigger goal. Such as, eating smaller portions everyday, saving an allotted amount of money each paycheck, making a small comment to your loved one everyday (it’s the small things that count), or research information and logistics to starting that dream job. All of these goals can be reached with a little effort and time so lets get going!! Turn off those TV’s and lets get serious about what makes us happy! CHANGE!!!

Whats stressing you??

2009-07-30T20:43:00.000-07:00

So have you thought about what stresses you out? Have you taken the necessary steps to minimize the factors that bring about stress?.... Stress comes in many forms throughout our daily lives and never ceases. But can be controlled if dealt with properly. I read "stress is in the eye of the beholder".... I know, I know. What kind of mumbojumbo is that? Well think about it! How do you wake up in the morning? Do you wake up and say,"its going to be a GREAT day,"? Or do you wake up and say," damn it I don't want to go to work today." If you can analyse things in the right perspective, you can come to a conclusion that your opinion alone made you feel the stress. So try not to let stress control your attitude, motivation, relationships, goals, and etc. There is a positive way to deal with everything, it just depends on how resilient you are, how well you can communicate with yourself and others. Try and find what calms and relaxes you. Examples of productive coping methods:exercising, reading, silence, meditating, being around friends, or vacation. Examples of destructive coping methods: eating or gorging, consuming alcohol in excessive amounts, narcotics, oversleeping, etc. So my best advice is to control your life and don't let your life run you into the ground. So have a GREAT day!

Decisions..Decisions

2009-07-17T15:08:00.000-07:00

"Mind is what your brain does consciously. Our minds perform a series of information processing in order to form strategies needed to live our daily lives. This process is known as decision making."

"Somewhere along the line of development we discover what we really are, and then we make our real decision for which we are responsible. Make that decision primarily for yourself because you can never really live anyone else's life."

-- Eleanor Roosevelt

I found the above quotes and the excerpt below and thought it was very deep and important to keep yourself educated beyond what people are just telling you: "The total effect of the culture and industry is one of anti-enlightenment that is the progressive technical domination of nature, becomes mass deception and is turned into a means for fettering consciousness. It impedes the development of autonomous, independent individuals who judge and decide consciously for themselves."

How do you base your decision making? Is it based on how people will perceive you? Is it based on what goals you have set for yourself/family or loved ones? Decisions are an everyday part of life and must be made in a successful one. The inability to not make decisions is, to me, forfeiting your life and can lead to a unhappy state of mind! Do not get me wrong. I myself have made poor decisions and in some cases still paying for them. So now it is time to make decisions that will start paying me in the near future! Now I challenge you to start setting goals and start making the necessary decisions to obtain them. And remember DO NOT let the idea of what people think about you cloud your decision making. Explore the path that you want to go down!!

Goulash Post!!! (A little bit of everything mixed in)

2009-06-11T15:55:00.000-07:00

Well its been quite awhile since Ive posted a blog but a lot has happened and changed since then as well!!! I am super stoked on where my life is heading and how much I have learned in just the past month and a half. I have grown mentally, physically, emotionally, and hope soon financially but that is in due time..... In the past month in a half I have incurred a muscle injury in my back which took me away from what I love to do.....Crossfit!! Im at a job I dont necessarily like, my girlfriend and I were learning a great deal about each other, which can sometimes be a hard task, and bills were coming in and the cash coming in was barely covering them especially since I was taking time off work because of my injury!! I was SO crushed, I was depressed, and even started questioning if I wanted to even be a trainer!

But I had a huge support group... Thank you Justina for pushing me and helping me realize my true potential and thank you Joss for being the motivator who always opens my eyes and gives me a calming and rejuvenating breathe of insight! Thank you Je'von for your wealth of knowledge and the ability to articulate the ways of training. I have learned SO much from you! To those I did not mention, you also had a big part of making me who I am! So to all of you, THANK YOU!

So now my back is strong and I am even stronger from the rest, go figure, another thing learned ahaha. I am also Crossfit Certifield Level 1! I get my CSCS on July 6th (pending test goes well). I have a new found passion for training and I am even beginning to pick up clients and working on starting bootcamps!! And my friendships and relationships are proving to be stronger than ever! So all I have to do now is take some advice from Je'von and take the "first step". I hope to see you on the journey!!

Breaking Point!!!

2009-04-06T13:06:00.000-07:00

This past weekend I competed in the Crossfit Challenge Finals at Crossfit Central and had a high hope of finishing in the top 2 spots. I had done almost everything right to prepare for this "battle" from sleep, diet, and programming of my workout. In the previous challenge, pushing myself seemed to be my weakness because I didnt want to reach that breaking point. So that is what I worked on, pushing myself, perseverance.

I killed the first workout of the finals, heading into the next workout with about a 45 second cushion and feeling very confident!...

During that second workout I was going fairly strong until my body basically gave out on me, my body was telling me that I was done. Though the thought of getting a DNF (did not finish) almost sounded great to me at one point during the second workout.... But I had GREAT support, and I could not let them down....Now think about that, everything within me was telling me to quit, I had reached my breaking point. Never in all of my training over the years did I EVER just want to say "Im done!!!"..... But I didnt quit, on the last segment of the workout, which was a 5oo meter row, I was not there but my body was moving... And I have never been SO exhausted. But I even had other competitors I was competeing against along with my friends, pushing me, telling me I was almost finished!...

At the end of the workout, I was embarassed, pissed, and discouraged to know that I had blown my chance at the top 2 spots! But once I calmed down and had some positive words spoken to me, I came to realize that I accomplished something astronomical (to me). To be able to reach a point where you want to quit, reaching your "breaking point," and still can persist and move on to finish, is a feat within itself! After it was all said and done, that morning was a humbling endeavor that has given me a new light on crossfit that has ignited an insatiable fire within me so I can take it to the next level of training!!

Have you tested your breaking point? I challenge you to find what you're made of! You might be surprised of what you may find!

The Truth Hurts So Good!!

2009-03-28T15:19:00.000-07:00

Truth. What is truth? That has long been argued by philosophers for centuries! It can be subjective, objective, relative, or absolute. I believe it is based on your upbringing and the good and bad experiences throughout a person's life. But that is just my opinion.

Many people are hurt by lies. Why do we lie? One of my favorite sayings is, " the truth hurts but not as bad as a circle of lies unraveled!" I have made a commitment to always try and tell the truth no matter what. It sometimes is easier to say than do, especially when someone you care about is involved. Have you tried telling the truth in a hard situation? From personal experience, it may be difficult in the present but beneficial in the future! So let the truth be told and try to surround yourself with honest and genuine people!

FIGHT THE PAIN!

2009-03-27T12:53:00.000-07:00

Pain is defined as mental or emotional suffering or torment. But as most things with enough perserverance it can be overcome. Have you overcome the physical and emotional barriers that are hindering your goals or dreams? Try and find that something that inspires you to run through those barriers!!