I moved to a new blog!!

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!

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!!

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!

 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

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?

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.

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!!

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!!!

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

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)

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!!

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

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

Project India from Westlake Crossfit on Vimeo.

Gymnastic Certification

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!!

Paleo Gets National Coverage

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!!

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!

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!!

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!!