COMING SOON: Spring into Summer - system reboot!

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

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!

"I want arms like those"

September 2013                                          April 2014

Before (left):   Weight 141 lbs  - 18% body fat - Size 2/4  -with an almost 1 yr old
After (right):  Weight 152 lbs  - 15% body fat  - Size 2/4 - with 18 month old
In 6 months:  Added 11 total lbs, Added 14 lbs of muscle, Lost 3 lbs of fat,  same dress size

I posted this pic a few weeks ago and have since had several inquiries about my food and supplement routine.  So here it is in a nutshell.

I eat clean 95% of the time
I don't eat gluten
I eat very very little dairy (only if it's in a salad or sprinkled on something)
I do eat corn chips (hello, I live in TX)
I eat out about 1x a week
I don't do "cheat meals" but do "treats" every now and then (not everytime they are in front of me!!)
I don't eat massive amounts of veggies (laziness mainly) but do take a green drink supplement

I use to follow strict Zone - which was awesome for me! Helped me with portion control and regulate my insulin - cut down on cravings and helped break the "binge" cycle.
I transitioned into no gluten - no dairy over the past 7 years.  I still know my Zone blocks but don't weigh and measure. Over the years, I've found that my body works best on very little carbs, moderate protein, and lots and lots of fat.
Everyone is different, the Zone helped me "play" with macronutrient combo's to determine what I need.  I typically eat 12-16 blocks of protein (7g per block), 6-10 blocks of carbs (9g per block), and 25-35 blocks of fat (1.5g per block). 

I take supplements regularly!  We have a lot of FIT people in our community - but when I look at those who adamently take supplements ie: fish oil, branch chain amino acids, post workout shakes - you can hands down see a difference in his/her overall "glow", athletic performance,  and body composition.

I swear by....

Wellness:

Probiotic
Omegaplex
Perfect foods
Catalyst (bcaa)

Pre-Workout:
Muscle Strength
Arginine Extreme
O2 Gold (cardio/long met con days)

Recovery:
Rehydrate
Muscle Gain
Biocharge (bcaa and antioxidant)
Nighttime Recovery

My passion is to bring wellness - belief - and life improvement through nutrition and fitness to as many people as possible.
Are you ready to lose weight ? Gain muscle?  Or Improve overall energy and fitness?

I can help you - I look forward to hearing from you.

TEAM

Be the best on paper = GOOD

Be the best in action = WINNING

Mr. Jeremy Thiel -  he makes me better!

TEAM:

Goal

Unity

Focus

Vision

Positivity

Preparation

Communication 

#letsgo - 2014 CrossFit Games

2014 Regional Team

#letsgo 2014

Goals - Mantras - Vision Boards - Scribbles on my mirror?  YES  - all of it a lot!  It's the little things that you fill your brain with that make you who you are today, right now.

Each year I've shared a Mantra with y'all. The last 3 years my Mantras have come easily - they were powerful and fitting from the start.  This year, I struggled a bit to come up with something that motivated me - was an instant "state changer" when I said it - and that fit things happening in my life.

I have two or three pages of notes and ideas that I planned to turn into my 2014 Mantra but none really stuck and I kept saying #letsgo - let's go - let's go - let's go!!!!!  This seem to fit for family - training - personal - professional - EVERYTHING!

I am a "here and now" kind of person.  While I have goals and "things" I strive for (and yes, I am a planner)...but I am not blessed with the gift of VISION or FUTURIST like my sister in law, Carey or my husband, Jeremy.  They are two people who seem to "see the future"- they understand the big picture - the where we're going and why - the possibility of actions today.  I, on the other hand, cannot SEE those things

I simply BELIEVE in them.
I believe I will be successful
I believe in the people around me
I believe in a forever marriage
I believe in happiness
I believe in God
I believe in anything is possible

I may not know what success or happiness IS - I do not know the struggle and triumph that comes with a forever marriage - I do not know how to do the impossible (ie: conquer bulimia, have a child!)

But I do now ACTION KILLS FEAR and that you can't move forward without taking a step - even if that's a baby step!  So  - #LETSGO

#LETSGO - reminds me of The Slight Edge - that everything counts - all the little things make the big things happen.  No matter what, when, where, why #letsgo - do whatever the next step is for you!


Happy 2014 - May big things happen for you all!

Jennifer's Success

My high school friend, Jennifer, has no idea how much she has inspired me!  Above is a picture of Jennifer and her family in Alaska on a recent family vacation.  Here she is almost 25 lbs lighter but most importantly, full of energy to keep up with her daughter on a daily basis and enjoy a 3 mile hike on vacation!  I am so proud of Jennifer and can't wait to see what's next.  

Here is Jennifer's 24 Day Challenge success story - in her own words!

"I began a weight loss journey from 294 lbs 2 years ago. I lost 60 pounds dieting and exercising. My goal was to be healthy enough for pregnancy. 4 months after losing the weight, I got pregnant.
In July 2012 I gave birth two months early to an amazing little girl. The emergency c-section was totally unexpected. My pregnancy was generally uncomplicated and I had only gained 13 lbs during pregnancy. I had a rare condition called HELLP syndrome. The only cure was immediate delivery. I  was devastated. While Rachel's only complications were low birth weight, jaundice, and the need to live/grow  in an isolette, (thank God for his blessings!!!)  I was devastated.
After Rachel was born I fell into "survival mode." We lived in the NICU for a month. I was so emotional and focused on Rachel's survival that I started my bad eating habits again... Fast food, convenience, sugar... You name it. I also didn't exercise. I literally lived in the hospital. When we finally got to take her home, I wasn't allowed to take her out. We were in the middle of flu/rsv season which could be fatal for a preemie. I sat in my recliner for months. I ate junk. In 4 months, I had gained back all of my weight.
Before doing the challenge I felt like I was just getting by. I had good intentions of losing weight and being healthy, but I could never seem to find the time. I always had an excuse, was too tired, or overwhelmed. I felt mentally clouded, emotional, and gross.

I contacted Lisa when I saw her blog. She looks great! I remembered her athletic "drive" from high school. She was a role model for me long before now! When Lisa took the time to introduce me to the AdvoCare 24 Day Challenge, I was excited and ready to commit. I weighed almost 300 lbs. Under her guidance, I kept a food journal, cut out all sugar, gluten, and most dairy. I stuck to the workouts Lisa modified for me. She created workouts that I can actually do and see results from at my size.
The first few days were tough. However, after about the 3rd day, it all seemed to "click."
I have more energy, I am less bloated, and I am  eating less but feeling full! I am now almost 17 lbs lighter - I have the energy to teach all day, go workout, and then spend valuable time with my family. Like I said before, prior to the challenge this was not the case. We are even taking Rachel to the gym with us and already modeling positive behaviors for her. This makes me so proud!  My husband did the challenge with me. He also felt great and had great results.

The AdvoCare products are not a "quick fix" for me. They're working. I feel so much more mentally clear and focused. I can see changes in my body. I don't feel "gross" because I'm fueling my body with clean, healthy foods and supplements.  I am committed to changing my lifestyle and health so that I can be a good role model for my daughter. I am continuing to take MNS products, spark, and omegaplex. I am starting the catalyst as  well. I want this more than anything. My little girl deserves a healthy mommy.

I am happy to be on this journey. Lisa, you have NO idea how you have changed my life already... Thank you for your commitment to helping others!"

CrossFit Central CFE Endurance LAUNCH

Pictured are CrossFit Endurance Coach Melisa Rehm and her husband Rick after the Houston Marathon. Melisa is a lifelong endurance athlete. A year and a half ago, Melisa converted to CrossFit Endurance training and gave up over training, logging hours of miles and always being injured. Read her story below.

"In college my coaches would get mad when I did any sort of weight training or any form of exercise other than running. After college I continued to train with a popular running group here in Austin, where I logged 50 miles a week and was always dealing with some sort of injury. Now, training CF Endurance style 3 times a week, I average less than 20 miles a week. I am not injured and focus more on quality NOT quantity of training. With CFE I have been able to maintain my college running performance. My pace has not slowed down like I thought it would by running less and weighing significantly more (muscle, thank you very much) than I did in college. If anything, both the CrossFit WODs and training CF Endurance style has helped me become a stronger, more efficient runner. I can run harder and longer without getting fatigued as fast as I may have by just running or logging lots of miles.

Overall, this way of training only makes sense. I am able to do what I love without constantly getting injured. My workouts are short, intense, and to the point. The benefits of training this way are much greater than going on a long, easy run and more fun, too!!"

Who is CFE Endurance for? Runners, Triathletes, Endurance folks who are ready to join the future of Endurance sports. CrossFitters who like to run and jump into local 5k's or Sprint Tri's. ALL LEVELS

What does a week of CFE Endurance training look like? This program will provide 3 coached classes plus one CFE homework WOD. 2 days will be CrossFit/Strength based, 1 day will be tempo/hill/CFE style runs, finally you'll have 1 day of CFE homework. You can choose to do the homework on your bike, in the pool, or on your feet!

How do I get started? CFE Endurance Elements starts July 11th and will run weekly. M/W/Th 6:30am-7:30am. Sign up for 1 week of CFE Endurance Elements and you're ready for class! REGISTER HERE

Other questions you may have:

• Do I have to race to participate in CFE Endurance? NO -our training is year round and not race specific.
• Can I add CFE Endurance to my Relentless Bootcamp or CrossFit Indoor program? NO - this is a stand alone program - not a supplemental program.
• I can't do a pull up, can I join? I can only run 400m, can I join? YES - just like all CrossFit workouts, these are scalable and will be accommodating for all levels.

CFE Endurance Elements begin July 11th. Classes begin July 25th. Location: Jack and Adam's Bicycles.
For more on CrossFit Endurance foundation and methodology, pick up the most recent issue of Competitor Magazine and visit www.crossfitendurance.com

Contact me directly for more information.

Youth's Secret Formula, Found in a bottle or in a BOX?

Being a part of CrossFit Central allows me the privilege of seeing people change their life! I knew that was part of the deal - but what I didn't know is that it would allow me to see people GET YOUNGER! We spend hundreds if not thousands of dollars on looking younger but the real fountain of youth is fitness and food.

Connie is proof that the fountain of youth is health and fitness. She is an amazing women who has inspired me in more ways than she knows! Take a look at Connie's REVERSE AGING!
She literally glows when you see her now.
Click HERE to check out her Success Story.

Connie before in Sept 2009.

Glowing- right?! Her skin is amazing - water, clean food, self-confidence found through fitness.

"I was invited to a Priscilla Queen of the Desert Pool Party. Everyone dressed up as characters in the movie. I don't feel comfortable wearing a bikini so I wore a little sparkly shift. My family was blown away when I posted that photo on FB. Most of them joined a gym and started exercising. :) " Now that is inspiration!

Read Connie's own words about her transformation.

"I want to support and encourage you to steer women away from cosmetic surgery and superficial ideas of beauty. The nails, pedicures, and facials are nice, but it is good health that really matters and it's worth every penny. There is nothing better that looks better than good health. I've had so many people tell me that I glow or that I have an aura. It's nice to hear but I'm not aware of what they see. My scan from the UT Fit Lab found that I have 86 lbs of muscle, bone density is above average, and I have the desired body composition of a 20 year old on the low end. I'm couldn't be more pleased.
So, many thanks to you and Jeremy, Big Mike, and all the wonderful coaches at CrossFit Central. I am so happy to be part of the community!! Big hugs!!! xxo - c "

It feels good to RUN! Mt. Hood here we come!

The CrossFit Games are done - now it's time to relax - right?
Of course NOT - it's "on to the next one"! For me the next one, is the Hood To Coast Relay, August 28th in Portland, Oregon. Carey Kepler and I have joined a team of 10 other women to complete the 197 mile relay from Mt. Hood to the Coast of Oregon. Each member will run between 15-18 miles split into 3 legs of about 6 miles each. When we're not running, 'camping' in a van with our drivers, Joe and Jermey! I did a race similar to this one last March - Texas Independence Relay - and it was AWESOME. I can only imagine how much better this experience is going to be - 12 totally fit gals taking a road trip and running in some of the most beautiful terrain in the USA!





I am a runner at heart and for the last 6 months running has been put on the back burner as I trained for crossfit - Sectionals - Regionals - The CrossFit Games. The week before we left for L.A. I committed to finding a running buddy when we returned! With the help of Stacy from my Jack and Adam's bootcamp and Lindsey Smith, I am happy to say I'm well on my way.

Lindsey - her sweetie daughter and me after a workout!

This week's Hood to Coast Training:

Monday
8am: Town Lake loop with Neil

Tuesday
7am: run 5k with Lindsey
5:30pm: Rainbow hill with Stacy and the Jack and Adam's crew

Thursday
6:30am: track workout with Lindsey - 1/2 the "Ladder" = 4.2 miles

Sunday
Jack's Generic Triathlon

CrossFit Culture - Keeping it alive!

What is CrossFit? It's more than the definition you'll find in the CrossFit Journal - it's a culture - some say a cult:) I tip toed my way into CrossFit about three years ago and have been hooked ever since! Just take one look at CrossFit Central's success stories and there is no doubt that CrossFit works....and the community makes it fun!
At CrossFit Central the month of October is dedicated to 'old school CrossFit'. The posts and workouts will be a reminder to those of us who've been around of where we came from and who started it all - and it's an introduction to the new crossfitters to .com

October WODS will be The Girls and The Heroes - ask a coach where each WOD orginated!
Enjoy the history - Embrace the heritage!

I am almost sad that I won't be around most of October to participate in the WOD's....almost :)
I'll be in Hawaii enjoying time with my husband! See you all when we return!

My Labor Day Weekend Events!

This weekend was full of Austin events! Friday night Jeremy and I teamed up with two fellow CrossFit Central pals - Mandy and Chris - to create a team for the Zilker Relays. This was the first event I participated in when I moved to Austin in 2003 and it's still one of my favorites. It's only 2.45 miles, it's a relay (anything is more fun with a team!), they serve TacoDeli tacos!! and don't forget the beer and music that follows! Could you ask for much more on a Friday night?Our team, Double C's, came in 4th in our division! It was the first run I'd done since the Boston Marathon and I felt great! Thanks to Mandy and Chris for putting the team together.

Also, congratulations to all the CrossFit Central folks who completed the Austin Tri on Monday. CrossFit Central had ten coaches manning the finish line for this event! (Photo above: me and Eric Wood at the Austin Tri). It was a great spot to see the determination, dedication, enjoyment, and relief on the athletes' faces as they rounded the corner to the finish line!
A special congratulations to two of my LIVESTRONG boot campers: Haley Justice, who completed her first Olympic Distance tri on Monday and Brenda Ware, who completed her first EVER triathlon!

Do you participate in Austin's endurance events like these? Would you like help improving your 5K time or sprint triathlon time? I can help you. Contact me about CROSSFIT CENTRAL ENDURANCE Elements and start improving your sport today!

NEW September Classes at CrossFit Central @ RunTex

Last month was CrossFit Central's first month of classes at our new location inside RunTex! The classes were a huge success and we've added one new co-ed class and two Women's Only classes. Our very our Jess Sharratt will be the Women's Only coach!
New programs start Monday so make sure to check out the new schedule or find the boot camp that is right for you
September RunTex Schedule:
M/W/F 5:30-6:15am - NEW
M/W/F 6:15-7:00am
Tu/Th 5:30-6:15am
Tu/Th 6:15-7:00am - NEW and WOMEN'S ONLY
M/W/Th 6:00-6:45pm
Tu/Th 6:45-7:30pm - NEW and WOMEN'S ONLY

2009 CrossFit Games - Double's C's in the top!

All the training, all the preparation, all the dedication and the 2009 CrossFit Games proved to be all CrossFit Central hoped for! CrossFit Central had an unprecedented 5 individuals qualify for the competition and a strong affiliate team also competing.
Affiliate team = 2nd Place
Carey Kepler = 3rd overall
Lindsey Smith = 5th overall
Crystal McReynolds = 9th overall
Jeremy Thiel = 16th overall
Lance Cantu = 34th overall.
These stats become more outstanding when you consider there were over 75 men, 75 women, and around 100 affiliate teams competing! As if the performances by the athletes weren't enough, CrossFit Central also had over 20 supporters travel out to California to be a part of the Games! Congratulations to all who competed.
If you're interested in exactly what these athletes when thru this weekend check it out! INTENSE. 8 workouts in 2 days.
DAY 1:
Event 1 - The RunThe first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail.
Event 2 - The DeadliftHeaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.
Event 3 - The Sandbag Hill SprintThe men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.
Event 4 - Row / Hammer StakeRow 500mHammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)Row 500m
Event 5 - The CoupletThe two exercises are wallball and barbell snatch. The athletes performed 30 reps of each for 3 rounds as fast as possible.
DAY 2:
Event 1:
Event 2: As many rounds as possible in eight minutes of four handstand push-ups on paralletes, eight kettlebell swings (1.5/2 pood) and 12 GHD sit-ups. Every rep would be counted to determine a final score
Event 3: for time....
15 barbells cleans (155lb.)
30 toes to bar
30 box jumps (20 inches)
10 muscle-ups
30 push presses (45lb db's)
30 double-unders15 thrusters (135lbs)
30 pull-ups
30 burpees
Overhead walking lunges (45lbs)

This video shows that no matter how "cool" you are - workouts can sometimes get the best of you! Don't give up - you'll master the run ladder, med ball work, snatches, etc! You're already a success if you show up and continue giving it your all.

Support!...

Support: the act of bearing the weight of or strengthening - to be behind - aiding the cause or interests of.

On Wednesday, I am going to Aroma's for the 2009 CrossFit Games to support the strongest team I've ever had in my life - both physically and spiritually. They have put in the hard work - the dedication - they have the desire - and they will have the support of myself and 50+ CrossFit Central troopers.

Good Luck - Carey, Jeremy, Lance, Crystal and the entire CrossFit Central Affiliate Team!

The next level!

Jen is just one of CrossFit Central's clients who is taking her fitness to the next level. Jen attends the Jack and Adam's Boot Camp M/W/F and just signed up for more fun with a CrossFit indoor class on Tuesday/Thursday. Keep up the great work Jen!

July program's start Monday - sign up today to get started.

Tabata - It's "ONLY" 20 seconds!

Don't be mislead - Ask any of these participants of the Jack & Adam's Core Class performing Tabata dips and they will tell you that "only" 20 seconds is harder than it's sounds.
Tabata Protocal:
What is it?
Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds.
Total workout time for one exercise is four minutes.
Does it work?
YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training - running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.
The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training - making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!
More reason's why Tabata is so great:
Other than being quick and effective - the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, etc.)
Ready to try it?
Start with Tabata sit-ups, push-ups, and squats!
3..2..1...GO!

Jack & Adam's Bootcamp

Jack, Angie, Sam, and Colleen are "up and at it" before the sun at Crossfit Central's newest boot camp location - Jack & Adam's Bicycles! It's only been three weeks and already this class has seen tremendous improvement in form, agility, and strength. GREAT JOB!

Jack and Adam's Boot Camp

Mon/Wed/Fri 5:45am-6:45am

Tues/Thurs 6:30am-7:30am