COMING SOON: Spring into Summer - system reboot!

Get Ready - Registration and details coming soon.....I want to be YOUR coach! 

“Geez, being STRONG is way easier than being SKINNY”

So many women (and men) spend their free time running from GUILT - chasing PERFECTION - but never finding satisfaction.  This is a great story of finding STRENGTH (internal and external) and POWER and escaping the prison walls created by our minds! 

As you read Erin's story, take a minute to ask yourself WHY you spend your time/day the way you do? 





 

 

 

Erin's journey in pictures:
LEFT:  1997 - swam 4-5x week for fun and ate donuts every morning, 135 lbs.  No worries! 
TOP MIDDLE:  2001 - ran 70-100 miles/week, felt guilty eating anything, 126 lbs.  Sacred of food. 
BOTTOM MIDDLE:  2004 - ran 20-25 miles/week, better with food, still a little leery (my face says it all), 135 lbs.
RIGHT:  2014 - Crossfit 2-3x week, swim/bike/row/run 2-3x week, I eat to keep up with myself and see food as a helpful tool in the way I feel, 146 lbs.  
Erin's journey in words:
I spent my childhood unaware of my body and other people’s perceptions of said bodies.  It was never a topic in my circle, or in my thoughts.  Until the College Dorm room became my place of residence.  Damn you college dorm full of girly girls with nothing better to talk about other than soap operas and fat they were – as they sat eating rice cakes with ketchup in their size 2 pants.  I wore a 6-8 freshman year of college which HAD to mean I was fat.  In walked what I now call a false awareness created by my environment (which is often inevitable) in part and by ME in part.  Deadly – or not ideal – combo. Unassuredness  swims like a shark circling prey in my head since those dorm days, waiting to attack what was at one time unabashed confidence.  Vocabulary and misconceptions shadowed that strength somehow. 

I remember getting REALLY mad at a beautiful and teeny tiny friend of mine for talking about how fat she was.  She seriously wore a 0 (ZERO).  I got so angry at her as my size 4-6 hips and thighs cowered in shame of obviously being fat.  I screamed at her just as loud as I screamed to myself to STOP talking to herself like that and it was so stupid and annoying.  I digress…my attempt to quite the voice of fatness in my head – I have since run thousands of miles.  To get where?  To still feeling fat or not quite there...yes. 

Today I seek a true awareness – which comes to me in my heart and mind, as I sit, lie, or stand in a space with no mirrors asking myself if I did my best. 

I think about the days when I ‘dieted’ – avoiding fatty foods, the basket of beloved chips at the beloved Mexican joint and logging endless miles. 
 Don’t get me wrong.  I LOVE RUNNING.  But not running out of guilt.  And don’t get me wrong.  I LOVE FOOD.  And I love NOT eating certain foods that I believe are not good for me.  But not denying myself foods out of guilt that are OK for me, just need to be moderated.  I love food, just like I love running. 
Balancing those things, partaking in them with the right frame of mind is the nirvana.  Running and dieting controlled my waistline and thigh gap from 1998 – 2010ish.  Constantly working to get skinny.  Guess what – I never felt skinny.  I was failing myself for 12 years.  Ha – but not ha!  Oh wait – I think I felt skinny for a stint in college when I was running 70-100 miles a week with awful nutrition habits. 
I am pretty sure I was no happier then than at 5 pounds heavier. I weighed between 128-131lbs. size 4 then, always working towards 125lbs.  It was work that never ended.  Now I sit at 144-148lb, and am still a size 4. 
Crossfit happened.  Timid towards the idea at first – knowing my thighs would explode and my broad shoulders would just…get broader.  However, I fell in love with the support of the community and coaches and never looked back in regard to my thighs and shoulders. 

2015 I’m driving home from a good ole hour of work at Crossfit Central, feeling accomplished, strong, and just plain great.  Then I had a thought that made me laugh, exhale the past, appreciate and enjoy a just being.  I thought to myself, “Geez, being STRONG is way easier than being SKINNY.”  The work I put into being skinny was exhausting offering little reward.  The work I put into Crossfit (or being strong) is empowering with great reward.  When I say work here, I am referring to the mental aspect of work – encompassing the rewards and efforts the brain encounters.  Plain and simple; pick it up, put it down; and viola – I have accomplished something that makes all those things in your brain release into your body that just make you feel good.  And all that “good” swimming around in your body makes everything else that much better.  And running is now a bonus, with no guilt in my stride.  And I think this is a good thing. 

Your beach body is built NOW~!

Sun's Out, Guns Out! 

Silly as it sounds, it's a real thing.... the winter starts to melt away and so do the layers of clothes.
But wait...Your layers of hibernation fluff didn't melt with the snow? 
you don't have the "guns" you were hoping for?

Give me 1 month, some dedication and I'll show you how to get started on the results you want.

K.I.S.S (keep it stupid simple) routine:

1) Drink 1/2 your body weight in water every day....yep, that's 7 days a week!
Why:  flush your system, push out the junk and help your body work most efficiently!

2) Food Log - show it to someone to keep you accountable - trust me - just do it.
Why:  food logging is the #1 way to get people to pay attention to what they are putting in their body - it keeps you accountable, even if just to yourself.  It also helps you see trends, triggers, patterns in your food/feeling/performance that otherwise go unnoticed.

3) Add this Fat Burning - Muscle Building -  "Get Lean" product combo to your routine
Why is this combo so powerful?
Thermoplus

Supports the body's ability to convert fat into energy*

Promotes a healthy metabolism*

Contains oolong tea and sage extracts to support weight loss*

Catalyst

Helps maintain muscle mass during exercise & weight management*

Aids in preserving muscle and energy levels during times of calorie restriction*

Helps repair & protect muscle tissue*

Muscle Gain

25 grams of high-quality, easily digestible protein

Provides nutritional support for increasing muscle mass (more definition)

Adds protein without extra carbs and fat

Helps maintain & restore energy supplies during and after physical activity

MYTH:  you have to be a "crazy CrossFitter" or workout fan to take these products and get results! 

3.2.1.GO!  Let me know how I can help you meet your Summer time fitness goals.

lisabenderthiel@gmail.com

Herbal Cleanse Benefits and Results!

·        Feel like your body needs a Spring Cleaning as much as your closet?

·        Bound and determined to be get a start on your summer figure?

·        Made a New Year's Resolution to "get healthy" and haven't taken action yet?

 

Here is why the AdvoCare Herbal Cleanse could be your solution! 

 

The Herbal Cleanse of choice is from AdvoCare -  Some key benefits are:

• it's only 10 days long  (anyone can commit to that!)
• yes, you eat food during the cleanse
• you can maintain your routine of work/workout/travel even while on this gentle cleanse

Herbal Cleanses when done correctly can help improve your body’s overall health and wellness, and give your system the "re-boot" you're ready for!  

1)  Feel Better  - Look Better

Increases Energy

 Releasing the toxins from your body is rejuvenating because it refocuses the energy usually used for forcing waste through your intestines to other parts of your body. People often say they after a herbal cleanse they have more restful sleep and a boost in energy.

Improves concentration

Poor diet and ineffective vitamin absorption can cause you to become distracted and lose your concentration. The buildup of mucous and toxins in your colon can keep your body from getting what it needs to function, even if you eat a consistently healthy diet. Cleansing the colon with a herbal cleanse can be the difference between feeling alert and not being able to focus.

Kick-starts weight loss

Foods lacking in fiber move through the digestive tract at one-quarter the pace of high-fiber choices. This slow-moving food produces excess mucous that literally sticks to the intestinal walls, weighing the intestinal tract down with pounds of decaying fecal matter.

Cleansing has the potential to aid weight loss; results vary but on average my clients loose 7lbs and 11 inches over the course of a month. The average human colon can hold up to eight meals' worth of food before digestion finally occurs. A gentle cleansing can result in significant weight loss and kick-start your metabolism, as well as refocus your attention on better food choices and whole-body wellness.

2)  Get's your body working like a well oiled machine!

Makes the digestive system more effective

As the colon is cleansed, it pushes undigested waste through your system, clearing the way for good nutrient absorption. If waste remains in the body for too long, it becomes a breeding ground for bacteria and illness. A clean colon from a gentle cleanse allows undigested waste to pass easily through your system.

Maintains regularity and prevents constipation

Constipation — especially chronic — causes a sluggish digestive response, which in turn leaves waste in the system longer. This increases the likelihood that toxins will be released into the bloodstream.

Increases the body's absorption of vitamins and nutrients

A colon that has been cleansed allows only water, vitamins and nutrients to be absorbed into the bloodstream, rather than releasing toxins and bacteria through the colon walls. When the colon is cleansed, it clears the way for essential nutrients to filter into your body more easily.

3) More indepth - Positive Side Effects #science

Increases fertility

Colon cleansing, as well as increased fiber intake and healthy food choices, improves regularity and helps keep your weight under control. Fat is estrogen-based, and if too much is present, becoming pregnant becomes more difficult. A colon that is weighed down by years of buildup can also press on the uterus and surrounding reproductive organs in women, causing strain.

Colon cleansing rids the body of many chemicals and toxins that affect the egg and sperm. Many naturopaths recommend that both partners undergo colon cleansing before attempting pregnancy.

Maintains pH balance in the bloodstream

Foods that cause colon blockages are acid-forming — particularly high-protein diets without enough fiber. This leads to general malaise in the body.  Here are some reasons that it is important to maintain the body's pH balance.

 

Are you ready to get started?

If you are looking for a cleanse that is tested to be safe and effective - does not require you to make drastic dietary changes to get results - and comes with a resources to help you achieve your goals/re-boot your system....Congratulations, you've found it.  Get your 10 day cleanse here.

 

*sources for this WebMD, Dr Oz, Budwig Center

 

Tis' the season....Holiday Stress Busters!

Thiel Sisters - stress relief via a "day after Thanksgiving" WOD

I don't know if it's my 2 yr old cutie or what but this year I am TOTALLY into Christmas ...decorations....parties.....family.....gifts - all of it!
But let's be real - I know the family gatherings - pressure to shop, spend money, have the "perfect" tree can drive a person CRAZY!

Here are a few quick and easy things you can do to IMMEDIATELY lower your stress levels.

Stay Calm Kit

Try this Holiday Stress Buster Bundle We are a caffeinated culture but often I need more help relaxing than getting amped up - especially during the Holidays.

Squeeze here

The fleshy place between your index finger and thumb is called thehoku spot in traditional Chinese medicine. Applying firm pressure there for just 30 seconds can reduce stress and tension in your upper body. So if you start to feel overwhelmed by the holiday chaos, give your hand a squeeze and take a deep breathe.

Breathing Drill

For 2 minutes, sit with your eyes closed - hands on your lap and breathe. Inhale 5 seconds (fill lungs completely aka belly breathing), Hold for 10 seconds, Exhale for 15 seconds.  Repeat!

Fit in exercise

It may be the last thing you feel like doing when you're stressed out, but going for a run or hitting the gym can actually make you feel better. Research has found that workouts can boost your mood for up to 12 hours.  Keep is stupid simple  ie: 5 minutes of moving can change your state! 

Take a whiff of citrus

Researchers studying depression have found that certain citrus fragrances boost feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood.
For an all-day pick-me-up, dab a little lemon or orange essential oil on a handkerchief to tuck in your pocket.

What are your Daily Dozen?

Lisa = 10 ‪#‎winning‬ ‪#‎dailydozen‬
Crazy world = ZERO

It's the "little things" that make big things happen. No matter what else happens, if I get these #dailydozen done, I've had a great day.‪#‎countursuccesses‬

1) Woke up to alarm without snooze
2) Made my bed
3) Sparked and ate breakfast
4) Kissed my husband
5) Spent time with my son
6) Said a prayer
7) Gave myself an attitude adjustment
8) Worked out
9) Laughed out loud
10) Complimented at least one person
11) Brushed my teeth
12) Made progress off my "work stuff" to do list

Start tomorrow off with a WIN - get up and go!

62 - Kickin' Arse and Takin' Names

This is Marimikel aka Mimi!  I first met Mimi in February of 2012  - we immediately clicked as she is a fierce, strong, stubborn woman (much like myself!!) and I knew she was the exactly who I wanted to help me with the birth of my first baby!  While she helped me conquer the fears of my first pregnancy, I started helping her conquer FITNESS!

We began training together April of 2012 and 2 1/2 years later, we still meet 2x a week in my front yard for her weekly dose of CrossFit.   At 62 years of age, she is stronger than ever, full of energy and belief.

Before we started training Mimi had just dropped 40 lbs due to stress and "forgetting" to eat.  She enjoyed swimming and walking but was admittedly inconsistent.  Today her nutrition is a priority - she swims at the YMCA 1-2x a week, and walks her 2 mile course in "record time".

As a coach, I assessed Marimikel's imbalances and took note of her 60+ yr old aches and pains. We celebrated her strong chest/shoulders and took note of areas that needed work.  We focused on learning to engage and building her posterior chain to keep her standing tall.   This has also helped hip pain "disappear". We focused on bi-lateral tools like dumbbells, kbells rather than barbells.  We always go at her pace and have fun!

If you think you are too out of shape, too old, too weak, too pregnant, too WHATEVER for CrossFit - maybe you just haven't found the right coach.

Where there is a will there is a way!
My passion is one on one or small group training.  I love working with people who "think they can't" - if that is you - contact me!  I would love to help you be a better version of you!