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!

What about NOW?!

I am pretty sure what I was saying (ok, yelling) in her ear was "pick up the bar NOW - #letsgo!" 

Every rep counts - go - one more time, etc etc!

WHY?  

Would she be ok if she didn't get one more rep?  

Would she still have "done well" and "gotten a good workout"? 

Would she still be working to be fitter, better, stronger than the day before? 

Yes, yes, and yes

BUT - I know Jaime isn't working to be "ok" or "stonger than yesterday" - she - like most of you -  is working to be the BEST and that means action NOW!

How does this apply to you? Your family life - your job - your personal goals?  

It's not only about doing the work its about how we do the work.

1) with a PMA (positive mental attitude) - an attitude of "say YES"

2) with a sense of URGENCY

URGENCY inspires ACTION - Action creates RESULTS - Results inspire HOPE  - WINNING,etc.

A True Sense of Urgency

Without a sense of urgency, desire loses its value.
                                                                 - Jim Rohn

The dictionary tells us that urgency means “of pressing importance.” When people have a true sense of urgency, they think that action on critical issues is needed now, not eventually, not when it fits easily into a schedule. "Now" means making real progress every single day. "Critically important" means challenges that are central to success or survival, winning or losing. A sense of urgency is not an attitude that I must have the project team meeting today, but that the meeting must accomplish something important today.

Urgent behavior is not driven by a belief that all is well, or that everything is a mess but instead, that the world contains great opportunities and great hazards. Even more so, urgent action is not created by feelings of contentment, anxiety, frustration, or anger, but by a gut-level determination to move and win, now. These feelings quite naturally lead to behavior in which people are alert and proactive, in which they constantly scan the environment around them, both inside and outside their organizations, looking for information relevant to success and survival. With complacency or false urgency, people look inward, not out, and they miss what is essential for prosperity.

With a real sense of urgency, when people see an opportunity or a problem of significance to their organization, and others don’t, they quite naturally search for effective ways to get the information to the right individual — right away — not when they are next scheduled to meet with him or her next month. With a true sense of urgency, people want to come to work each day ready to cooperate energetically and responsively with intelligent initiatives from others. And they do. People want to find ways to launch smart initiatives. And they do.

A real sense of urgency is a highly positive and highly focused force. Because it naturally directs you to be truly alert to what’s really happening, it rarely leads to a race to deal with the trivial, to pursue pet projects of minor significance to the larger organization, or to tackle important issues in uninformed, potentially dangerous ways.

It is often believed that people cannot maintain a high sense of urgency over a prolonged period of time, without burnout. Yet, with all the alertness, initiative, and speed, true urgency doesn’t produce dangerous levels of stress because it motivates people to find ways to rid themselves of chores that add little value to their organizations. People who are determined to move and win, now, simply do not waste time or add stress by engaging in irrelevant or business-as-usual activities.

Complacency is pervasive, in part because it simply is not seen, even by many smart, experienced, and sophisticated people. A false sense of urgency is pervasive and insidious because people mistake activity for productivity. True urgency is not the product of historical successes or current failures but the result of people, up and down the hierarchy, who provide the leadership needed to create and re-create this increasingly important asset. A real sense of urgency is rare, much rarer than most people seem to think. Yet it is invaluable in a world that will not stand still. 

#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!

Metamorphosis

This weekend Jeremy, a crew from CrossFit Central, and I made the annual trip to CrossFit Dallas Central for the All Cities Open. I'd been looking forward to this event since registration opened!!
I love the crew from CFDC (I learned this wekeend that's what folks in the "know" call it!) - Jeremy and I both took 1st last year so it's a "special" event for us - and I knew that the competition would push me (Candice Ruiz!!) and the WODS would be unique.
Competition and success is an odd thing - this weekend I walked away with the following observation of my "competitoin evolution"

Eyes of a child (2007-2008):
everything is new - just particpating is the "high" - there are no expectations - everything is a PR - do something you've never done, repeat! - strategy is not a consideration - excitement gets you thru - workouts are as exciting as competitions - win?
This is truly the "ignorance is bliss" phase and has a life span of about 18 months. I didn't know what I was getting into and that wasbetter that way. I didn't know if I could do it and that was exciting!

Hunger to prove (2010-2011)
talent is there and not fully expressed - expectations turn into goals - PRs happen with intention - get better everyday - break records weekly - learn new skills b/c it's possible - workouts are practice and competions are the "high" - competiton is a test that is always aced (learning is as important as performing) - win because you can!
This is the "I think I can, I think I can, Oh SHIT, I CAN!" phase and lasts until you have said amount of success. Enjoy the accomplishments, I know I can and I DID!

Performing for Expectations (2011-ENDED Saturday 12/10/11)
talent is still not fully expressed - expecations are set and demanded - PRs happen but they "should" - get better everyday - learn new skills b/c everyone else had them last year - workouts are practice and competition is the work - win because it's expected!
This is the "no room for celebration" phase and lasts as long as you let it! It's "expected" if you Do and you're damned if you Don't.

ACO was the 2nd competition I've done since The Games and honestly I haven't been sure how I feel about competing. I had let the stessors that make competition great turn from Eustress (good stress, pumps you up, sparks your system for the task at hand) into Distress (bad stress associated with negative demands, energy sucker). All stressors are self inflicted - I know it and that is why I know that I have the power to change my 2012 competion phase!

Another New You (2012.....)
it's a sport...that's ALL...barbells, burpees, atlas stones, rings...a GAME - it's the most rewarding thing ever - talent is not fully expressed and it's time to find out HOW to make it happen - new skills and PRs are sought after and celebrated - it's about what can be done not what should be done.

Triune - Fall Edition

Open publication - Free publishing

OG Coaches from CrossFit Central - The Triune on Vimeo.

RedBlack Gym - The Next Level in Training from CrossFit Central - The Triune on Vimeo.

Vulnerability to earn Loyalty and Respect

Me, "stuck on my head" at Regionals 2010.

Clients love to see coaches workout – why?
It’s amazing to me that clients showed up to watch the coaches do the 2011 Sectional’s WODS - If we don’t do a coaches heat at Spartan 300 you can feel the disappointment in the air – and I’ve never had more “community support” than when I was “stuck on my head” unable to do HSPUs at 2010 Sectionals and again at Regionals 2010.
Last week Lance, Jeremy and I were at Lambert’s waiting for Big Mike to arrive for a birthday celebration. Big Mike comes in still wrecked from “Fran” that he did over 2 hours earlier. Like any CrossFitter, he gave us a play by play of each round, the energy he got from the onlookers in Travis’s class, and the unpleasant out of body experience that followed! But most importantly he boasted that several clients came up to him and expressed his/her appreciation of his performance – opened up to him about his/her transformation since joining CrossFit Central – or how one client got emotional as they told him of a life altering surgery and journey back to health. All this sparked by a 3:00 min WOD? Why? How?
Vulnerability!
As coaches (and leaders) we push our clients to give more than they have ever given. We ask them to venture outside their comfort zone. We require them to give up old ways and trust us enough to adopt new ways. Seeing Big Mike – or any of the coaches – practice what we preach, push our limits, and give up our comfort zones – elicits a response of loyalty and respect.
Showing vulnerability as a coach or leader does not show weakness! Indeed it brings you more influence and respect.
Pity or Respect:
Respect is earned through competence/performance. We respect an athlete’s skill to score, a speaker’s ability to influence, or a leader’s calm during stress.
On the other hand, occasionally sharing limits and frailty also earns respect.
You might fear vulnerability leads to pity or disrespect. In reality,
Vulnerability calls for respect! At CrossFit Central where results, people, and integrity are valued, often this type of respect begins with coaches and leaders.
“Followers won’t be vulnerable when leaders aren’t.”
Respect and loyalty:

Vulnerability, additionally, invites loyalty. When people are drowning you throw them a rope. When people see coaches/leaders doing everything they are asked to do – it creates a bond. We’re in the together.
“Courageous vulnerability leads to respect and loyalty”
____________________________________________
When does vulnerability go too far?

How do coaches and leaders earn your respect?_____________________________________________
Thanks to Leadership Freak -Dan Rockwell- for the inspiration for this post.

Honor: Possession or Gift?

Recently the CrossFit Central crew been talking a lot about Honor! The conversation got me thinking - is Honor something you have, something you give, or both?

My answer: BOTH! Before you can Honor others you have be be able to Honor yourself. Stand by your core values! Live by your mantra! Only then can you give the gift of Honor to those around you. Respect those who came before you and uplift those following in your footsteps.

Remember, Honor isn't just given in prolific - profound gestures! You can Honor those around you with simple acts.

Honor for Crossfitters:
Exercise Honor by jumping to congradulate a client on accomlishing a goal - running over to help a friend in need - side-stepping excuses to "live the code" - and pushing to the front of the crown to lead by example.

Athlete to Champion: 2011 Reebok Crossfit Games

It's been 6 weeks since The Games and I realized I haven't mentioned them once on my blog. -How was it? How did/do I feel? What's next? There are so many answers to those questions....maybe that's why I haven't taken the time to tell you about it.
One word: AMAZING. In short, I showed up to have FUN, be EXCITED, and HONORED to compete in that arena. I am not sure I showed up to compete but I am sure I am OK with that. So often in life I wait, prepare, anticipate, visualize an event and then "miss" the event because I spent my time worried, hurried, anxious, nervous, focused.
I was determined to remember, cherish, experience every moment of the 2011 Reebok CrossFit Games! I was going there to be present - present to the accomplishment it was to complete - present to hear the crowd of 1,000s of people - present to appreciate the other athletes - present to the support from all of you. Mission Accomplished.

Where I was:
A year ago at the 2010 South Central Regionals, I got my first muscle ups in competition, I still couldn't do HSPU but mostly I didn't BELIEVE. I didn't see myself as an athlete - much less a champion. I spent the last year setting goals, training with the best (Coach JDP, Carey Kepler, and Lindsey Smith), creating vision boards, covering my mirror with phrases of strength, doing things that I had only watched others do. I worked hard and I had fun. I got outside my comfort zone and when I felt fear, I replaced it with ACTION.
I look back and remember days/moments that from the outside were trival but for me were pivital, tranformational, and key in reaching my goals. Here are a couple vivid memories.
My Gym Bag:
How did a bag transform me? "How can you be a professional athlete if you're not prepared with your equipment?", my husband asked! My bag of oly shoes, speed rope, tape, Trigger Point kit, sweat towel, etc became a ticket to The Games.
Do the WOD:
Of course you do the WOD!!! Well, not always - sometimes you modify, right? Just last week, Lindsey and I were talking about one of those WODs. Early last fall, we met to workout, I saw muscle ups and immediately starting planning my "modification" aka EXCUSE in my head. Lindsey sat by and watched - warmed up - then told me to set up my rings. Nothing was said until after the WOD but we both knew that by performing rather than pretending (not to be able....) I leaped closer to The Games goal!


Lindsey - Me - Carey

Where I am:

The 2011 Reebok CrossFit Games were everything I had hoped. I've never been more present to an experience.


Electric: The only way I can explain the feeling of being the first group to get to perform in front of the crowd after the Opening Ceremony.
W.T.F. this is AWESOME: I got to swim in the Pacific Ocean by the Santa Monica Pier with 100 of the fittest people on Earth.
Grateful: CrossFit Central had over 40 people travel from TX to CA to watch The Games - what a support system! I can't believe how many of you spent hours sitting by your computer watching the feed.
Special: Wow, Reebok treated us well.
Like a Kid Again: "The Killer Kage" was probably the coolest event all weekend. Who doesn't love monkey bars!
Today, I am not only an Athlete but know that I am a Champion! (verbiage borrowed from Carey Kepler) Year 5 of CrossFitting and year 33 of life - I am just getting started.


What's next:

I feel great - I am going to continue to compete - I am going to The 2012 Reebok CrossFit Games. I love the sport of fitness: CrossFit, more than ever. My goal is to use competition and the sport as an avenue to fulfill my Mantra: "Yes, You Can" As long as my participation, dedication, competition can lead me to just one person who's life I can change, I will continue.


Oh, and a little bonus The 2011 CrossFit Games will be on ESPN 2!!

An Austin Treasure - The Zilker Relays

It's that time again - time for the BEST race in Austin, The Zilker Relays!

Why I love this race:

1. This was my first Austin running event in 2003 and the beginning of the life that I love


2. It's the only race still allowed IN Austin's Zikler Park ie: epic "Austinesque" course


3. I only have to run 2.4 miles and no one can tell if I am 1st or last (the beauty of relays)


4. Friday night race = sunset view of downtown and Town Lake = perfection


5. Hello - TacoDeli is the title sponsor!! Great food, beer, and live music

This year is particularly special to me because CrossFit Central is partnering with the Zilker Relays as the 2011 Community Sponsor! I can't think of a better Austin event to show our support for the entire Austin fitness/endurance community. In addition, our new CFC Endurance program just launched our ATX Endurance Team is debuting at this event! CrossFit Central Endurance is bringing 4 teams and several of your favorite CrossFit Central coaches have committed to run!

Why you should sign up ASAP:

1. It's the perfect distance for CrossFitters - short and sweet 2.4 miles


2. Hello - TacoDeli is the sponsor!


3. It's a family friendly event


4. You don't want to miss Big Mike, Megan, Melisa and DeLeon battle!


5. You don't want to miss what is about to become your FAVORITE running event in Austin.

Come support your CrossFit Central and community or better yet, run with us!

How do I register?
Each team will need to Register HERE. Then follow the instructions below so we can make sure you are included in the CrossFit Central Endurance community!

AFTER you register… DO THIS:
Email Melisa - the below details @ melisarehm@crossfitcentral.com:

Team Name:
Team Captain Name:
Name of Participants:
Division:

Want to join in on the fun, but don’t have a team?

No problem! We are helping people form teams! Email Melisa the below details @ melisarehm@crossfitcentral.com:

What can CFE Endurance do for you?

CrossFit Central has developed a new program for Austin's Endurance community. Carey Kepler and I have launched CFE Endurance classes - starting July 25th. GET STARTED HERE

This program is for you if you love running, biking, swimming - love 5ks to Marathons but you're always injured? Fighting IT band pain? Stress Fractures? OR if you're ready to trade your long hours of training for time with your friends/family all while getting FASTER race times.

Read how adding CrossFit and decreasing mileage helped Carrie meet her ultimate goal - qualifying for The Boston Marathon!


"I've always worked out. I've played sports. Gone to the gym. I ran. And ran. And after running, I'd run some more. I started with CrossFit Central to try something new. I had run a few marathons (at almost exactly the same pace) and was getting tired and frustrated with my lack of improvement. I started to dislike and dread running. After a few months of crossfit classes, I got the marathon bug, once again, and started training. This time, something was different. I was keeping up with people I had never kept up with before (and even passed a few). I enjoyed running again. I was stronger and felt lighter and a lot less frustrated. I was faster. My coaches took notice and paired me with faster runners, thus pushing me further. It was starting to seem as if running a trillion miles wasn't the key to gaining speed... I had tried that approach before, and yeah, it got me to the finish line, but it didn't get me there any quicker.

Marathon training progressed. I continued to get in some good mileage in long runs and speed work, but instead of running slow, easy miles on "recovery" days, I went to crossfit. It wasn't easy. The workouts were tough and I was worn out. Marathon time finally came. Was I ready? I ran so fewer miles during training compared to previous races. People I trained with ran more than I did. Race day was hot. I struggled but still knocked 10 minutes off of my personal best. I was happy but knew I could do better. I was hooked on my running/crossfit combo and decided to sign up for yet another marathon. Next thing I knew, race day was here again. It was cold and dry. A perfect day for a marathon. I shaved 7 minutes off of my last PR, qualifying me for the Boston Marathon (my ultimate goal). I ran the second half faster than I ran the first, which was something I had NEVER imagined doing before. It felt amazing. I have put in a lot of work and a lot of miles, but I would not have seen such improvement without the element of CrossFit. It gave me the strength and endurance to reach my goals. I'm stronger and faster now. And I love running more than I ever have before."

What's in my food log?

I've kept a food log almost everyday since I was in high school. At one time it was part of my obsessive compulsive eating disorder. When I was anorexic, I logged only the number of fat grams I had eaten each day (limiting myself to 10) Later it became a mark of how many times in a day I purged (up to 5 times a day). At some point I stopped logging the purges and "bad days" and the log became a record of the good days in which I didn't purge at all (some months there were only 2 of these days). College and post college the logs transitioned into workout and food logs to make sure my calories IN were LESS than the calories OUT via long, masochistic exercise sessions.

It makes me tear up to even think about those logs - those days of torment and being controlled rather than in control. With every move, I've packed those logs in a trunk and lugged them with me. Today could pull them out and show you the path I've traveled with food.

Recently several people have asked, what does your food log look like? what do you eat? may I have a copy of your food log? etc.
I sat down to give 3 example days of "what's in my food log" - but it won't tell the whole story.
The truth is that it's taken over 4 yrs to get the body I have today, to transition to the food you'll see in my food log, to have the peace of mind to eat Amy's Ice Cream and NOT get up to "run it off" in the morning. And MY food log should not be YOUR food log.

The truth today:

• I don't really cheat - it's not worth it to me anymore and I don't miss anything!
  
• I eat 99% paleo, gluten free, dairy free
  
• I don't overeat because it reminds me of my days trapped in a Bulimic prison
• I eat for performance and log everything - even on vacations
• I still enjoy wine, Mexican Martini's, sweets on occasion
• I know my Zone blocks but don't zone each meal just end of the day totals
  

Today I still log my workouts and my food EVERYDAY. I do it to track performance, to remember PR's, to know how I feel when I fuel my body in certain ways. I write down hunger/energy/body aches/rita's I have at happy hour - ALL OF IT. My food log is my peace of mind - Write it down and it's one less thing taking up space in my head!

95% of the game is 1/2 mental - yogi berra

If you're going to The CrossFit Games - you're fit!
Can we agree on that?
So now what?
At this stage in the game, mental preparation is more important than physical preparation.


Bender Thiel's Pre-Games Mental Training:

1. Vision Boards and Visualization the event I WANT to happen
   
2. Focus Phrases on my mirror - some of these are for myself, some are to my opponents
   
3. Music Association - pick a play list - turn it up - feel what I WANT to feel game day
   
4. JDP and Jeremy - my coach and my husband know me better than I do
   
5. Prayer

Do you train your mind as much as your body? What works for you?

The ORIGINAL Strong is Sexy

Many women led the way for what I am able to be a part of today with CrossFit and The CrossFit Games.
Pudgy Stockton is definately one of those women.

Below are a couple excerpts from a NYTimes article. Entire article HERE

"In real life, strength is not a rocket shot or exposure to a wizard or a spider bite: you’re not weak one moment and superheroic the next. It’s a decision you make daily."

"There were strong women before Muscle Beach, pale, leotarded circus and vaudeville performers, stoic as caryatids as they lifted extraordinary weights. Even their names seem carved from stone: Minerva, Vulcana, Sandwina, Athleta. But Pudgy Stockton was something brand-new. Every inch and ounce of her body refuted the common wisdom that training with weights turned women manly and musclebound. She was splendid as a work of art but undoubtedly, thrillingly, flesh, blood, breath. "
"

Spring Picnic: These people are for real...

Friday night's community picnic was awesome! Most parties and picnics are an excuse to pig out - cheat - or just slip in a few bites of something that's not usually on your plate. NOT THIS CREW - either the CrossFit Central clients are scared of the coaches or they are for real about living the lifestyle. We had everything from kale salad, bacon wrapped dates, to crust less pizza bites to to along with the sausage, bison and burgers!

Thank you to everyone who joined us Friday night. PICTURES

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 "

Nails Done, Hair Done....Oh, You Fancy, HUH?

If the blog title doesn't instantly make you think of a song -GET WITH IT!!!!! Just kidding.... Watch and Listen to this before you read the entry! I've had this blog post floating in my head for 6 months -don't ask why it's taken so long to write!

Here goes...

It started when I had a personal training client quit because her financial situation changed and like many of us she had to make budget cuts. Very understandable, BUT when faced with choosing between personal training OR monthly mani/pedi's, hair cuts and color, and waxing - she chose the latter! I was astounded as she was about 50lbs over weight and limited daily by her fitness - or lack there of.

We, as American women, are spenders and we're vain! Got it! But isn't funny (or sad) what we'll choose to spend our hard earned dollars on? And all for the sake of "looking good" - "looking healthy" - "looking thin" !

• According to a survey conducted by Tresemme, the average woman spends a staggering $50,000 on her hair over her lifetime.
  "Each year, we spend an average of $160 on shampoos and conditioners, $120 for styling products and $520 for haircuts. And for those of us who color our locks, add in another $330 a year."



• If you get a mani/pedi once a month you average $600 a year. Add another $500 to that if you have acrylic tips!



• According to wiki.answers.com the average American woman has an annual clothing budget of $1,729. My opinion is that budget is MUCH higher for most of us....Don't believe me? Go count the LuluLemmon pieces in your closet and multiply by $75 - Now do the same for your shoes! YIKES.

I love being pampered and couldn't agree more that new clothes, a nice hair cut, and polished toes make you feel like a million bucks. BUT HOLD THE PHONE!!!! all of these things are temporary improvements to your appearance and don't do anything for your self-esteem, confidence, or most importantly your health. A fraction of this money spent on fitness (personal training, CrossFit Classes, or a standard gym membership) and the right food could give you all the same fixes but for a lifetime. Consider how EMPOWERED women - YOU would feel if you spent money on yourself via fitness rather than beauty products. I know what's coming next - it's the time issue. "I don't have time to workout" Ok, for the next week calculate how much time you spend changing outfits to find the right one or applying/reapplying make-up to cover your dark circles. Now, what if that time was spent working out - permanently removing dark circles and assuring that every outfit is the right one (because it fits!!).

How many ways can someone say.....

Do work, Son!!!???

Recently I've had the pleasure of hearing Zach Even-Esh, Web Smith, Jeremy Thiel, Gary Vaynerchuk, and Dani Johnson speak. As I listen - took notes, etc. I noticed that two things were at the core of every message.

1. 
   
   Compassion - to truly be successful, you have to give more than you ask for - you have to care about others -


2. Blood, Sweat, and Tears - success happens not by some lucky break but by work done CONSISTENTLY over TIME. One man show or master of delegation - YOU have to put in the time, effort, WORK to make things happen.

If you are up for some BOLD, "tell it like it is" plans for action - I strongly suggest you check out Dani Johnson's seminars, books, cd's. #refreshingtruth

Re-Learning the squat at Jack and Adam's Relentless Bootcamp

Recently, the 6am Jack and Adams Relentless Bootcamp has been refocusing on squats!

Seems easy - just sit down then stand back up- Right?

The photo below reminds of how something that was so 'easy' at a kiddo, must often be relearned as an adult.

This is a perfect full-depth squat - Exemplifying all of the following:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Butt travels back and down
• Bottom of Squat is below parallel
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete movement
• Head position is neutral

If I've said it once, I've said it 100 times each class - Weight in your heels!! Squatting with your heels off the floor increases the torque in your lower back, puts additional stress on your knees, and can even cause plantar fascitis - not to mention when your heels come off the floor you can simply lose your balance!
So why does this become such a struggle for many of us? As years pass we put ourselves in positions that lead to weak glutes, tight hips and/or ankles, all factors limiting the ease in which we can squat!


Now you tell me - Is Neil practicing the perfect squat or sneaking in some extra rest/recovery?



We currently have 3 spots remaining on the 6am Jack and Adam's bootcamp. This is a fun crew of men and women and we'd love to have you join us for April programs starting next week.
Sign Up HERE or contact me directly.

What's in your mirror?

Right now I see more than just my image in my bathroom mirror.

Here is what's looking back at me?:

• Prayer
• Focus
• Consistency
• Fun
  

These words frame each morning and every night - sparking thoughts of where I am, where I want to be, and what's important to me.

Do you have written goals?
Am I the only crazy one with notes on my mirror?

I want to hear what you do!

CFE Elements starting in March 29th - Yes, it's for YOU!

Remember as a child, when someone was always yelling for you to 'slow down' or 'stop running' ?

Now most of us cringe when Big Mike puts a 400m run in the WOD and often express how much we 'hate to run'.

The goal of CrossFit Central Endurance Elements is to take you back to the First Principles of running -

to reteach you to:

• run like you did when you were a child
• run like you did before you 'hated' running and
• run like you did before modern shoe technology changed your run gait.

Simply put, the First Principles of Running include: smille and have fun, lean/fall into your run, pull your foot off the ground quickly to get ready for your next step!

Cami is practicing the lean and fall - landing on the forefoot instead of her heel.

Practicing the PULL -use your hamstring to pull your foot off the ground quickly!

Carey and I are offering our CFE Elements course again starting with April programs.

What is CrossFit Central Endurance Elements?
CrossFit Central Endurance Elements is an introduction to proper run technique. The class meets 5 times over the course of 4 weeks and is limited to 10 people. You'll learn to spend less time on the ground where injury occurs and find your most efficient run gait! When you join us for this 5 session course expect to improve your run form/efficiency by 65-70%.

Included in this program:
*Video analysis of your running - taken on the first and fourth session
*Drills and homework to complete each week
*CFE workbook for each participant


More information and CFE Elements Sign up HERE.

Contact me with any questions lisathiel@crossfitcentral.com