"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.

What makes a Champion?

  What’s the difference between a Winner and a Champion? (by Bruno Coelho)

A winner is focused on winning with little regard to anything else (the process, the team). Winning = he's a winner.  Losing = he's a loser. Winners attaches who he is to what they achieve -  so winning is the outcome he seeks. For a Champion there’s a WHOLE World of things that matter besides winning. The desire may still be to win, but he doesn’t attach his self-worth to the outcome. Becoming the master of his full potential is the outcome most important. Winning is the result of that outcome. A Winner will stop at nothing to succeed (WIN) and sees shame in defeat. A Champion knows that integrity is more important than a "win" because integrity is the foundation for legacy! A Champion sees defeat  as a chance to learn, to grow and evolve beyond what he already knew. A Champion honors his legacy with every action, with every effort and with every breath. A Champion can lose a battle without losing his honor. A Champion sees no opponent but himself. He understands that the only person that can prevent him from using all his potential is himself. The real competition is within.

A Winner only plays to win.

 A Champion plays to send a message.

I pray everyday that I will cultivate the CHAMPION within my son.  To focus on the importance of integrity - progress - celebration of the small steps.  

I personally strive not to win but to be a Champion in all I do......I said strive..... :)  

Hot Mamas!

I am so proud of my client, Carisse! I've known Carisse for several years and she has become more and more dedicated to CrossFit. She wasn't sure how to keep CrossFit in her routine after she got pregnant, so we started training together a few months ago.

At 36 weeks pregnant, she continues to barrel thru workouts and dedicate herself to staying strong for her baby. Carisse's commitment and hard work makes her a success story even without the 'after' photo (coming soon!!)

Also, featured in the photos below is Ashley Thiel pushing thru a CrossFit Mom workout at 7 months pregnant.

DID YOU KNOW:
Exercising During Pregnancy: Myth vs. Fact

Women who exercise during pregnancy:
Have reduced weight gain and fat deposition during pregnancy
Have fewer pregnancy discomforts
Report a more rapid physical and emotional recovery from delivery
Tend to have easier, shorter and less complicated labors
Have less need for pain relief during labor
Have more stamina during labor
Increase their aerobic capacity
Decrease their susceptibility to illness
Increase their energy level

Babies of exercising moms:
Have significantly lower heart rates than babies of non-exercising moms
Are better able to cope with the stress of birth
Have a greater ability to adapt to life outside the uterus
Are more healthy at birth
Are leaner at birth and tend to stay lean as they grow
Sleep through the night sooner
Are better able to self-calm
Score higher on tests of general intelligence and oral language skills
Have decreased risks of cardiovascular and metabolic diseases later in life

Do you or someone you know need help keeping CrossFit in your routine during pregnancy? Contact me or CrossFit Central today!