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!!

"One Nation Overweight"

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

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!!

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

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 :)