Tell Me Mel Blog

Then vs. Now – A Story of Disordered Eating

Every year I see that it’s National Eating Disorder week I think about posting something. And every year I talk myself out of it because I was never technically diagnosed with an eating disorder. But that doesn’t mean that disordered eating didn’t exist in my life for a good 15 years. It’s like depression. There are a lot of people who suffer with symptoms of depression but are never technically diagnosed with it. That doesn’t mean it doesn’t effect them or that it doesn’t exist. So, here I am; posting something the week after because it has taken me this long to work up the courage to do so. A lot of you already know my history; some of you don’t. I’m writing this because I feel compelled to share my experiences. As my friend Shira encouraged me with this, “There is a woman waiting to hear it. If it reaches one it’s worth it.” The thing about people who have dealt with an eating disorder is that it never fully goes away. Thoughts and old habits sill lurk in the back of your mind. But each day, each year is an opportunity to be better, to love yourself more, to choose what and the way you eat and exercise in a positive way –from a place of gratitude vs. fear, obsession and hate. I could go into how and when and why it started, but to be honest I’m not real sure of the why and the how. It started as a form of control, then a way to lose weight, and then it just continued on in various forms for several years. What I do know is the person I was then is no longer the person I am now, nor someone I want to be again. The…

Would You, Could You?

I was having a conversation with a friend online the other day about her diet and exercise routine when she said this: “I don’t understand how some girls can drink Dr Pepper all day, eat whatever they want, never work out, and maintain their 115 lb weight. I would literally have to starve myself to maintain that. I’m not blessed with a high metabolism, apparently.” I know I’ve said something similar more than a few times. I know I’ve muttered the words, “must be nice” nearly a hundred times when referring to how or what someone is eating. But…..I don’t really respond that way anymore because honestly, I know that I can eat whatever I want – when I want. We live in America; any food we can dream of is readily available. However, the difference is in the individual choices we make. I like the way Shira Nelson, from Mom Beyond Baby describes her diet, “I eat anything I want, but not everything.“ And that is exactly how I would describe the way I eat. More on that later. So, here’s my question to you, “If you could eat whatever you wanted and knew you wouldn’t gain weight or body fat, would you?” I decided to poll a couple of my friends and Rick to get their responses. Here’s what a few of them said: Rick quickly replied with, “YES!” and then asked, “Wait…would the food still be bad for me?” to which I replied, “I didn’t mention health in the question. I said if it was only about aesthetics and you could get away with eating anything you wanted without looking any different (health aside) would you?” His answer: “No.” Friend 1: “Hmmm that’s a hard one because I don’t think I’d feel good. I know I wouldn’t…

“You’re Doing the Best You Can”

I WILL NOT COMPARE MYSELF TO MY PRE-BABY ABILITIES. I WILL NOT COMPARE MYSELF TO MY PRE-BABY STRENGTHS. I WILL NOT COMAPRE MYSELF TO MY PRE-BABY BODY. I’M DOING THE BEST THAT I CAN. This phrase has been popping up in my head over and over the past two weeks; in fact it’s so relevant in my life right now that I think it will unofficially be my 2016 mantra: “You’re Doing the Best You Can.” Two weeks ago I decided it was time to take my training more seriously. I had been working out throughout my pregnancy and post, but wasn’t really following any certain training program; I didn’t really have any goals other than to just move my body. My plan was to give myself plenty of time to recover postpartum and to start around 12 weeks. I knew that if I jumped into regular CrossFit classes before then I would push myself harder than my body needed and I wanted to be fully recovered and ready. So, here we are 16 weeks postpartum, in week 3 of a personalized training program that includes working on both my strengths and weaknesses. Although, these days (aside from running) it seems like I have more weaknesses than strengths and while I’m ready to tackle them day by day, what I wasn’t prepared for was all the mind games that came with jumping back into working out more seriously. I have this unspoken pressure on myself to do what I was doing before, to immediately pick up where I left off, and to be amazing right this second. You guys, I know better. I know these things take time. I realize my body was carrying a human for 9+ months just 3 and a half months ago. I have to continually…

Learning YOU vs. Learning a New Diet

This weekend kicked off The Combine Strength & Conditioning’s annual Primal Challenge – an 8 week competition to push the members to become more powerful, stronger, improve body composition, and more.  I decided to do the challenge because I am ready to get back into competing and regaining my strength/get stronger. Part of the challenge, as I mentioned above, includes points for improvement in body composition; which means participants have the option to follow the Renaissance Periodization Strength diet templates. I went back and forth about whether or not I wanted to pursue that option. Honestly (and probably for the first time in my life), I could care less about my body composition. More than anything I just want to get back into the physical shape I was pre-pregnancy (not necessarily physique shape). Of course, I would like to tighten my physique up a bit – but not for the sake of my mental and emotional stability. I know with time and being aware of what and how I’m eating vs. restricting and obsessing, it will come. Plus, I am breastfeeding and plan to for at least the next 9+ months so I know I need to keep a little body fat around to make sure my little Pep gets some good quality milk.     However, I did purchase the RP fat loss templates because I always like to learn and study other programs that are out there in the health, fitness, and nutrition/diet world. After looking over it and hearing feedback from friends who have gone through the program it’s pretty much same sh*t, different name. I don’t mean that in any negative way towards this program specifically. I have seen, tried, and studied numerous diets/nutrition plans in the past 20 years and they basically have the same…

Babies Have Highlight Reels, Too

Let me start by saying I am not one of those moms and this is not one of those blogs where I passive aggressively talk about my child or motherhood. I’m not going to post funny, yet sarcastic and mostly negative “I wish they would have told me this, that, and the other about motherhood/babies/sleeping/etc.” Any time I see those posts I ignore them because while they often times accurately depict life with a newborn or toddler; they are not always the case and not all mothers agree or feel the same way. Some of the posts that I read sound just downright ungrateful. I prayed that I would be blessed with this child; why would I ever want to talk or write about her negatively just to get a lot of likes and shares? Buuuuut…with that being said, have you ever noticed that babies have highlight reels, too? We are all aware that most people post pictures and captions and status updates with all the wonderful, amazing things going on – that’s their “highlight reel”. And yes, babies have fallen victims to this, too. Now, please understand there’s no need to sound the alarms and offer mindset workshops for babies to help them work on their self image; that would be pure ridiculous. But for real. We typically see just the images of perfection when people share pictures of their kids. Half the reason I posted this picture of Pepper’s blowout is because this sh*t is for real. Literally. Pepper is 3 months old today. I’m not one to keep stats of all she has accomplished month to month; so I usually just take a picture of her with the monthly sticker on her outfit and post it. Done. However, if I were to do so would I feel…

What’s For Dinner Wednesday: Dutch Oven Chicken Thighs

In an attempt to make sure I am creating and offering content regularly I will be sharing some of my favorite recipes in a weekly segment: What’s For Dinner Wednesday. Some of the recipes will be my own creations, some will be recipes I’ve tried off of other sites, and some posts will be my favorite take out dinners. With each recipe I’ll share modifications I’ve made (if necessary) so that you can try making them as well. Have a favorite recipe you want me to share? Leave me a comment, I’ll check it out, give it a whirl, see if my trusty taste-tester Rick approves, and will share it with the masses. For Christmas I got a dutch oven from my mom and couldn’t wait to try it. This week’s recipe features just that. It’s a one pot meal that takes very little prep time, and once it’s all in the pot you can walk away for about 35 minutes and let it simmer. Braised Herb Chicken Thighs with Potatoes Modifications: I used Bob’s Red Mill gluten free flour in place of regular all purpose. You can also probably substitute coconut flour as well if you wanted to keep it grain free. I used vegetable broth instead of chicken broth, and 1 medium-sized sweet potato instead of red potatoes. Other than that, I followed the rest of the recipe as called for. You can find the original recipe here via Cooking Light. This dinner reminded me a lot of pot roast but with chicken instead. Again, super easy, relatively quick, and really tasty! Enjoy!

I Had a C-Section but I Still Have a Birth Story

A good friend shared this with me: “Every baby has their own birth journey. And this is hers.” When I found out I was pregnant, I immediately contacted my friend Kat to be our doula. I knew I wanted her to help us with the birth of our baby, as well as help me do it naturally and without medication. We hired her and enrolled in her Hypnobirthing classes. I bought and borrowed at least 4 different books all about natural childbirth. I listened and repeated the Hypnobirthing mantras every day for weeks; I was ready to do this thing! However, every single sonogram I had throughout my pregnancy Pepper was breech, and in the same comfortable position. I wasn’t concerned about it because I knew in time she would turn on her own; if it was meant to be. At 36 weeks she still hadn’t turned and I knew if I wanted a chance to have her vaginally, I needed to do some work on my own. I went to a chiropractor who specializes in the Webster technique { a specific sacral adjustment to help facilitate the mother’s pelvic alignment and nerve system function. This in turn balances pelvic muscles and ligaments, reduces torsion to the uterus and offers a greater potential for optimal fetal positioning} five times and two acupuncture sessions. At my 38 week check up, Pepper still hadn’t turned. During one of our Hypnobirthing classes, Kat asked the group collectively, “What’s our end goal?” Everyone in the class answered, “to have a vaginal birth” and my answer was “to have a healthy baby” because for me, that truly was my end goal. I had been praying all along to simply have a healthy, strong, thriving baby; no matter which way that happened. Yes, while I was…

I’m More Fun When I’m Pregnant

I know what you’re thinking: How can someone who doesn’t drink and goes to bed at 9pm most nights be “fun”? I’d wonder the same thing, too…but my version of “fun” is probably a bit different than most peoples. This January, the mantra I set for the year (before I knew I was pregnant) was Rhythm, Balance, Patience. It’s safe to say over the past 9+ months I have pretty much adopted that mantra 100%. I have a rhythm I follow most days: Sleep 8-9 hours a night, work, workout, relax, make dinner, bedtime. This rhythm has helped me feel like a champ throughout my pregnancy. And the patience part; well that goes without saying. When you find out you’re having a baby 5 weeks into the 40 week process; you have no choice but to be patient, patient, and more patient. It’s a virtue I’m not used to embracing, but have come very “comfortable” with. And BALANCE – this is where “Fun Mel” comes in. I can honestly say I feel the most balanced I have ever felt in my life. WORKOUTS Pre Pregnancy: Workouts were 2x/day at least 4 days and week; sometimes 3x/day. Totaling close to 2-3 hours. Preggo Life: Workout 1x/day; 5-6 days a week. Totaling 40-70 minutes at the most. Which means more time for frands and fun!                       SOCIAL LIFE Pre Pregnancy: If someone asked me to go to lunch, I’d find a way to make it a coffee date or meet for a workout instead. Or I’d ask to meet at a place like Whole Foods so I could bring my own lunch or just drink a protein shake – because I never really was a big lunch eater. It’s a terrible habit…

Second Trimester Recap

Missed the First Trimester Recap? You can find that post here. I have officially entered the Third Trimester or as they say, “the home stretch” – the same they people who say “it goes by so fast.” The only thing that’s gone by fast is the time between my pee breaks during the day. But in all honesty, the second trimester was great to me. In fact this whole pregnancy really has been relatively enjoyable. My sister-in-law (who is due two days before me) and I have talked about people’s reactions when they ask, “How are you feeling?” and we reply with, “GREAT!” Just about every other person gives a look like, “That’s it?” as if they are waiting for us to breakdown and give some kind of horror story. Being pregnant reminds me a little bit of my figure competition prep; except that was 14 weeks and not 40, but regardless – for me, a lot of it is about the outlook and attitude one chooses to have over embracing change, sacrifices, and all that happens along the journey. I remember during my competition prep meeting two girls at one of my posing classes and they asked me how my prep was going. I told them, “Great! I love it. I’m actually really enjoying it.” They both looked at me in disgust and proceeded to tell me how much they hated their prep, how tired, overworked and underfed they felt. I heard complaint after complaint, and I remember thinking how unfortunate for them that they saw it that way. Now, I’m not saying that pregnancy or prepping for a figure competition is all sunshine and rainbows, but it’s not all that bad either. I mean let’s be realistic here; you kind of know what you’re getting yourself into when…

5 Things I’ve Learned in 5 Years of Owning a Gym

Today marks the 5th anniversary of our “Grand Opening” ribbon cutting at Anytime Fitness Fredericksburg. It’s hard to believe how blessed we have been over the last five years. Owning a gym was always a dream of Rick’s; quite honestly it has never been a dream of mine. However, over the past five years I have grown an appreciation for all that it entails and watching Rick grow as a person, businessman, and more. Seeing the difference we make in people’s lives every single day by providing them a place to become healthy and fit is and will always be a dream of mine. I am incredibly thankful for the opportunity to provide such a place and service for the community of Fredericksburg and surrounding areas. Though, as anyone knows – owning and operating a business isn’t all sunshine and rainbows and money flowing from the heavens. As I reflect back on the past five years I wanted to share with you 5 things I have learned to be true from a young owner’s perspective.      1. #TheStruggle is Completely Worth It For the entire first year of our marriage we lived and breathed gym-talk. When we came home from work we talked about the gym, before we went to bed we talked about the gym, and when we woke up we talked about the gym. Waking up at 4am to make it to Fredericksburg by 530am for nearly two years, to coach bootcamp class 3 times a week, driving home after 6pm, stressing over finances, bills, “disgruntled members” and everything in between – Rick and I weathered the storms together. I tell people all the time, if we went bankrupt and were forced to close the gym tomorrow I wouldn’t have any regrets. The experiences, the friendships, the…

What Does “Fit” Mean to You?

A few weeks ago I witnessed a heated debate over the cover of the latest Austin Fit Magazine; their swimsuit edition. It was a conversation between a few people centered on whether or not the woman on the cover looked “fit” vs. “genetically thin”. “You would just think that to be on the cover of Austin Fit Magazine you’d at least pick someone with a little more visible muscle” was one of the opinions. More words were mixed and the conversation became too much for me; so I eventually walked away. But before I did so, an older woman who was also involved in the conversation said, “Let me just tell you, fit looks a lot different when you’re 70 years old. I don’t look like the woman on the cover, but I am sure as hell still fit.” And that got me thinking…. she’s right. Who am I or anyone else to decide what “fit” means, looks like, and is to each individual? The actual definition of fit is: “in good health; especially because of regular physical exercise”   Notice that definition says nothing about body size, shape, height, weight, body fat percentage, muscle definition…… What may appear as fit to one person may be completely different to another – and that’s ok. We are all entitled to our own opinions and body types. What’s not ok is thinking someone is less than because they don’t measure up to your expectations. “Fit” is a relative term and much like the older lady mentioned in her point above, it probably starts to look a lot different and feel a lot different in various stages of our lives. I have clients who are all completely different levels of fit, and they all look quite a bit different from one another. Is…

Inside My Head, My Body and My Heart the last 15 Weeks….

The first trimester has come and gone – here are my thoughts, experiences, and everything in between. When did you know you were pregnant? To be honest, I had an idea something was going on with my body at about 2.5 weeks. I was competing at The Fittest Games on a team the last weekend in January and my performance was just “off”. Normally in competitions I have this switch that turns on and allows me to push to the next level, and this weekend it just wasn’t happening. I can clearly remember during one of the workouts (a team “chipper” where my teammate’s couldn’t start the workout until I was finished – and I was the first one to go) I kept thinking in my head, “what is wrong with me!? This shouldn’t be this hard…why am I moving so slowly!?” I felt terrible for the rest of my team; I just couldn’t push myself as I normally could. That night I went home, took a pregnancy test and it came back negative – obviously; because it was way too early to detect the hCG hormone. Fast forward to the week of my birthday, I was feeling extra emotional, and called my mom crying telling her, “I don’t know why I’m crying but I’m feeling sad that I’m about to turn 32 and I don’t have a baby yet; I just feel so insignificant…” She gave me words of encouragement, said she was praying for me, and said to just give it more time. The next day I took another pregnancy test (actually 4) and all of them were positive. Because I had been tracking my temperature daily through the Taking Charge of Your Fertility (FAM) method (18 high temperatures consecutively means you are pregnant), I kind of expected…

This Book Changed My Life

Disclaimer: Men, you can be completely exempt from reading this post.   Taking Charge of Your Fertility: The Definitive Guide to Natural Birth Control, Pregnancy Achievement, and Reproductive Health. First, let me start by saying I think this book should be mandatory reading for all female adolescents. As a 32 year old I am almost embarrassed of what I did not know about the female body and all of its reproductive functions before reading this book. I was never one of those girls who was excited about starting her period. In fact, I clearly remember sobbing and telling my mom, “But I don’t want my period” when I first got it. Mostly because I thought it was dirty and disgusting, but also because it meant that I was no longer a young girl. And honestly for a good 15 years I spent a lot of time and effort trying to chase it away. The more I exercised and underfed myself, the longer it would stay away. It was very convenient and I thought it was completely “normal” to be that way. {It’s no surprise then that 3 years ago my hormone levels reflected those of a post menopausal woman.} Thus, I knew that becoming pregnant would have to be strategic and would take educated effort. This book was first recommended to me by one of my CrossFit friends when I told her Rick and I were thinking about starting a family. I didn’t immediately go out and buy it until my sister-in-law told me she had started reading it as well. Whether or not you are trying to get pregnant, I can’t stress how informative and empowering this book really is. “It serves as a wonderful window into all facets of a woman’s gynecological well-being, and that it is basic knowledge…

In “Due” Time

Have you ever noticed that people are always trying to rush you into what they expect or think you should be doing in life? I mean, you haven’t even entered into your sophomore year in high school when questions of Where are you going to college? You’re going to college, right? What are you majoring in? arise. And just as soon as you enter college people already want to know where you are going to work and live once you graduate. Heaven forbid you take a job that has nothing to do with your actual major, or take a year off to travel the world before entering the workforce. One of my best friends graduated with a Mass Communications degree, ended up becoming a personal trainer and CrossFit coach instead, and to anyone who believed in having the “traditional/standard” job one is expected to have after graduation, thought she was absolutely crazy to “not be using her college degree.” I have another friend who is well out of college, is likely expected to have a “full time, salary-paying job” but is working pretty part time and spending the rest of her day(s) training to be the best she can be in her sport of CrossFit. Imagine the responses she gets from people who can’t understand her dreams because they’ve forgotten what it’s like to actually do and work at the things you enjoy. Or have you been dating someone longer than a year and have gotten these questions multiple times? “When are you getting engaged? Are yall going to get married?” Rick and I dated for about 2 years before we got engaged and in that time we both went through some challenges in both our lives and in our relationship. Challenges that were necessary for us to see how…

The Summer of the 6-Pack

It’s nearing the end of February which means the diet and fitness industry has already begun to use fear tactics to encourage us to “get ready for swimsuit season”. I follow many fitness accounts and the overall theme I’m seeing is: “Bikini bodies are built in the winter” “Doing x, y, z workout 3x a week will get you bating suit ready”  “Spring Break and Summer means bathing suit season; are you ready?” I get it. I am also in the health, fitness, nutrition, supplement business and in order to make money selling and promoting our various programs we must convince people that their bodies may not be swim suit; bikini ready.  Honestly, I’m tired of it. YOU’RE SWIM SUIT READY WHENEVER YOU DECIDE TO BE!!  Whether that’s in the Fall, Winter, Spring, Summer, in Alaska, in Texas, in Mexico, in China; it’s as Neghar Fonooni says, “How to get a bikini body? Put a bikini on your body.” I have a few bootcampers who are determined that this is the “Summer of the 6-pack.” I love it. They’re motivated to eat better and workout consistently in an attempt to get the coveted slim, trim and ripped abs.  For everyone who is on a mission to achieve that I say, “You go girl.” But……let me just tell you from personal experience, if you do in fact end up getting the bikini body of your dreams you better be prepared to love yourself just the same when your bikini body no longer looks like that. Two summers ago I was hot off two figure competitions; which meant 15 weeks of no alcohol, no cheat meals, a lot of meal prepping, a lot of cardio, a lot of isolation training right when Spring and Summer hit. If there was a pool party, I was there! Any opportunity I…

Triple Chocolate Cherry Mini Mason Jar Cakes with Chocolate Ganache Icing

As many of you already know, Valentine’s Day is one of my favorite holidays because it’s the day before my birthday; which usually means I get double the good stuff! And what’s not to love about the day that’s all about L-O-V-E!? I wanted to come up with a decadent, chocolate recipe that is not only delicious but allergy-friendly. I try to avoid gluten, soy and eggs when possible because I am intolerant and without them in my diet I feel so much better than when they are present. Typically I search for Paleo recipes for ideas, but more often than not they contain 2-6 eggs which is no bueno for me. So, I came up with my own recipe that can also be used as a Valentine’s gift for your kids’ teachers, friends, clients, etc. I wouldn’t recommend giving just this to your significant unless it’s paired with some Kendra Scott earrings or a massage 😉 Triple Chocolate Cherry Mason Jar Cakes with Chocolate Ganache Icing Serves: ~10 (4 oz mason jars) You can make them in shifts or buy all 10. I only bought 4. You can also make this into a bunt cake. Ingredients ½ cup coconut flour ½ cup Bob’s Red Mill 1-1 Gluten Free Flour ½ cup coconut sugar ½ cup unsweetened cocoa powder ½ teaspoon baking soda ½ teaspoon baking powder 2 Tbsp ground chia seeds + 6 Tbsp Water (flax “egg”) 1 cup applesauce ½ cup melted coconut oil ¼ cup Chameleon Cold Brew Mocha coffee ¼ cup non-dairy milk (I used hemp milk) 1 teaspoon vanilla extract ½ cup Enjoy Life dark chocolate chips ½  cup frozen dark cherries (sliced) Instructions Preheat oven to 350 degrees Prepare 4 oz mason jars with coconut/grapeseed oil spray Set aside 2 Tbsp ground flax seeds + 6 Tbsp…

…Poor Rick…..

The first time I saw this poster in Whole Foods I thought, “Dang; if I treated (or talked to) Rick the way I treat (or talk to) my body he wouldn’t last a day.” He would straight up RUN away. Granted, I have made lots of progress in the past few years, but to be completely honest and transparent, if left to my own devices and without some serious self-checking I can be downright nasty to myself.  I mean, at my worst if my body really belonged to Rick the way I treated it, he would be walking around underfed, overworked, over-trained, and never satisfied – sounds like a terrible way to treat someone – I’d run away as fast as possible too! I don’t think it’s a terrible quality to strive for more; to never get “too comfortable” but that doesn’t mean you can’t love yourself in the process. Speaking of loving yourself…… February is just around the corner and it’s my favorite month! Mostly because it’s my birthday month, but also because it’s the month when love is in the air.  And who doesn’t love L-O-V-E? Last year I celebrated the month of love by dedicating it to “Self Love” awareness; aka: the art of practicing self love. In a world where we are constantly bombarded with images, stories, tweets, status updates displaying images of what appear to be “perfection” and inadvertently telling us that we aren’t good enough, comparisons at every turn; making a conscious effort to turn those messages around; to love yourself regardless, just the way you are, is an important and necessary practice. So…..this year, I’ll be sharing the love again on all my social media outlets with the theme: #TellMeMelSelfLove and I’d love to have you join me. Loving others starts with loving ourselves – that…

It’s Been Twenty-One Days…Now What?

“A habit is a choice that we deliberately make at some point and then stop thinking about, but continue doing, often every day” – The Power of Habit. Today is January 21st, which means that if you took on a New Year’s resolution (or two – or three) and have been following through with it since Jan 1; according to the “21 day rule” it should now be a regular habit for you. Right?……..Not so fast. Turns out the idea of something taking twenty-one days to create a habit is not always the case and very dependent upon not only the person changing the habit, but a lot of other factors as well.  So, if you’ve reached today and have stuck with your 2015 goals, “Kudos to you; Keep going!” If you’ve already “thrown in the towel” well pick it back up, wring it out and “LET’S GO!!” One of my favorite books that talks A LOT about habit change is The Power of Habit by Charles Duhigg. It’s sooooo good.  In fact, it’s so good I’m tempted to re-read it again very soon.  Here are a few of my favorite quotes, but I highly encourage you to read the entire book yourself when you get the chance. “Belief is easier when it occurs within a community.”  “When people join groups where change seems possible, the potential for that change to occur becomes more real.”  Notice a theme there? Community, groups, people helping people….. aka: “Iron Sharpens Iron.”  All throughout my childhood from my parents, to my teachers and as I became older and started competing in sports/athletic events, coaches, teammates, everyone believed in me. They support, uplift, encourage when I don’t see the goal in sight or the change that is possible. I know some people haven’t been as fortunate and may not have the…

Peaceful Hearts & Healthy Bodies

  At the beginning of the year, I saw a friend post online a “Proverbs Challenge” for the entire month of January. The challenge was simple: Read a chapter for each day of the month. D-O-N-E. This verse is from today’s reading and I had to read and repeat it over and over to figure out what it meant to me. I immediately knew that I loved it, but I needed to connect it to what I really felt while I was reading it. So, here’s what it means to me:   When I am at peace with who I am, remembering whose I am, and when I truly honor my body for the incredible gift that it is; being “shredded”, weighing a certain amount, fitting into a certain size, having to appeal to all people at all times (which is impossible)  – becomes minuscule in the grand plan of life.    Finding that peaceful balance (physically, emotionally, mentally, spiritually) is a constant work in progress. However the more “at peace” I become and continually reminding myself to be patient, to enjoy the journey that is 100% mine, the healthier I allow my body to become as well. The physical changes that follow (or not) are merely a bonus.  For years (gosh, decades now) I literally ran after a body-type, an ideal body – and not necessarily a healthy one. Going forward it is my mission for myself and for others to achieve a truly healthy body; regardless of the size, shape, or appearance. What good is the “perfect body” if what’s on the inside is broken?  Rhythm, Balance, Patience in 2015.  I’d love to hear what this verse means to you. Does it strike the same chord with you that it did with me?     Peace.HealthyHeartMindandBody.Love.

“The Next Right Thing”

Last week I posted on Compete Every Day “Ringing in Resolutions.” In the post I encouraged people to set an intention or a mantra for the year – something that you can write, speak, repeat every day of the next year. However, after meeting with some friends for goal setting and coffee yesterday I discovered that not everyone knows what a “mantra” actually means.  So, before I share with you my 2015 Mantra and before you go creating yours, perhaps we should learn what that word actually means. MANTRA: a sound, word, or phrase that is repeated by someone who is praying or meditating; a word or phrase that is repeated often or that expresses someone’s basic beliefs (Merriam-Webster.com). A mantra to me is a simple way to bring your attention and focus back to what you really want in life, what you want to accomplish in that moment, in the next year, etc. A list of specific goals always helps, but a mantra is good because it’s just a word (or a few) that are easily repeatable and can help remind you of the goals/intentions you have set for the coming year. “Rhythm, balance, and patience is what you need.
You must have a calm mindset – and focus on feel rather than outcome. To stay in balance you have to control emotion.”RHYTHM, BALANCE, PATEINCE – this is my mantra for 2015 inspired by the book 7 Days in Utopia. To me this means: Finding/Establishing my rhythm (trust that I know what it is), Seek Balance in all that I do, and Most of all, BE PATIENT….. Rhythm: movement or procedure with uniform or patterned recurrence of a beat, accent, or the like. Synonyms: flow, pulse, cadence In yesterday’s message at Lake Hills I was reminded to “Use what I’ve got RIGHT NOW. I already have everything I need; I just need…

DIY Christmas Gifts – Round 2

Last year I shared with y’all my DIY Christmas presents of Protein Smoothie Kits and Christmas bark in DIY Comes Once a Year. This year, I stuck with the same theme but changed it up a bit.  One of my favorite go-to breakfasts is Overnight Proats aka: Protein Oats. They’re simple, packed with protein, gluten free, and just enough carbs to fuel you through a workout or a busy morning at the office. Most days I eat them cold when I’m on-the-go, but I really prefer them warm at home with a cup of coffee in bed while I write. 🙂 Because Proats are a few of my favorite things; I decided to share the gift this season with my bootcamp and personal training clients. Overnight Proat Kits Gluten Free, Protein-Packed JetFuel What you will need: Ball jars with lids String or ribbon Tissue paper Index cards or Christmas themed index cards or gift tags Gluten Free rolled oats (I use Bob’s Red Mill) Ground chia seeds (I used the Spectrum Decadent Blend) Vanilla protein powder (I used AdvoCare Muscle Gain) Dash of cinnamon How to: 1. Wash out new jars with soap and water and dry well. 2. Add the following to each jar: 1/3 cup gluten free oats 1 Tbsp. ground chia seeds 1 scoop vanilla protein powder dash of cinnamon 3. Place lid on jars. 4. Cut square of colored tissue paper to cover silver lid, screw the lid closed. 5. Tie ribbon around top of the jar and add ingredient list and/or gift tag. 6. Signed, Sealed, Deliver.  And because everyone loves chocolate, I also made Christmas Bark again this year.  This time I tried something new inspired by Your Homebased Mom blog: Peanut Butter Pretzel Bark with a few modifications. The original recipe can be found here.…

Chili Lime Cholua Maple Bacon Brussel Sprouts {Paleo/Primal/Gluten Free}

There was a point in time where I ate brussel sprouts every day, twice a day. I was obsessed with them – roasted, steamed, whatever – I wanted to EAT ALL THE BRUSSELS.   And then….I remembered that I have a super-senisitve digestive system. And by remember, I mean I began noticing that I was constantly bloated and (ahem…gassy) after eating them. So, I forced myself to kick the sprouts off our bicycle made for two and took a break from them. Until recently. Here I am again, loving them just as much and experimenting with different ways of making them.    I shared a similar recipe with my TellMeMel email subscribers just before Thanksgiving  -Did any of you try it, yet? If not, DON’T. Make this one instead 🙂   Preface: I used to be “deathly” afraid of recipes that called for more than one tablespoon of oil. In fact, in a lot of my other recipes you will see that I’ve removed the oils to make them more “fat friendly” (we all know there’s nothing wrong with healthy fats – so why be skeered).  I also would never have included honey or maple syrup in this recipe; because “that’s too much sugar,” but puh-lease – when it’s divided into 4 servings it’s not gonna kill anyone. Plus, the fat from the bacon and oil + the fiber from the brussels = slower insulin response. Let’s Get Cookin!    Chili Lime Cholua Maple Bacon Brussel Sprouts (Serves 4). Print version.    Ingredients: 1.5 lbs of Brussel sprouts  2 Tbsp extra virgin olive oil 4 pieces of bacon (I use Applegate Farms Sunday bacon) 3 Tbsp Chili Lime Cholua sauce (or more if you want to kick up the spice) 2 Tbsp Pure Maple Syrup (optional but I wouldn’t leave it out)   Note: You could…

We All Have “Those Days”

The reality is….we all have those days. However, no one particularly likes to talk about them because our highlight reel is much more appealing. But where’s the authenticity in that? How can you relate with someone who “seems to have it all together, 24/7?”   You know, the days when you wake up and for no particular reason your attitude is just “off”? Your natural, happy-go-lucky, I’m gonna conquer the day turns into, “I feel fat, I have such a long day, I just want to stay home and stay in bed” kind of day?    I can’t possibly be the only one like this.    Yesterday I had one of those days. One of those days when in retrospect, are the days we can actually learn something from. Here is the negative self-talk that occurred (literally all of these thoughts went through my head yesterday; I was a wreck) followed by the reality of the situation.     Self Scenario #1: “I feel fat; bulky, just thick in general….“   Reality: I have gained some body fat in the past few months. I’m not at my worst and I’m not at my best. Aside from the fact that I’ve gotten significantly stronger in the gym with these newfound #gainz, I’ve also had a fully-functioning period the past three months for the first time in about 10 years (TMI for all you men out there). My body is actually doing what a woman’s body is supposed to be doing, and I’m ovulating – which is a completely new (and weird) experience for me. This is a great discovery for me because it means I can and hopefully in the future try to get pregnant! So if my “feeling fat” and carrying a little extra weight means that my body is finally doing something…

Religion. Politics. and Diet.

Discussing diet and health is becoming a lot like talking about politics and religion. People get super protective and preachy about which method; way of eating they prefer and the majority of the time try to persuade others to do the same – regardless of whether or not you want to hear it. Heck, I’ve done it before. I blogged about it before in Finding What Works. You change the way you eat and/or exercise, you’ve found what “works for you” and you want to tell everyone about it. That’s awesome; no problem, and yay for you! But remember what works for you doesn’t necessarily work for your best friend, mother, sister, or the stranger at the gym. Talking to people about nutrition, fat loss, muscle gain, etc can be a very overwhelming subject. Because, let’s be honest – when it comes to people and their relationship with food, People. Be. Cray! It’s why I had to step away from creating personal fat loss/meal plans for a while. Answering questions like, “Can I eat asparagus instead of broccoli?” or “I’m still hungry, can I eat more almonds?” made me just want to say, “You’re an adult. Eat whatever you want if it makes you happy.”    I see people posting on message boards all the time questions about whether a certain food is “compliant” or not based on that specific diet program’s protocol. How about asking yourself if it’s compliant with your body instead of some complete stranger. Plus, if you’re asking because you really want to eat it, and the answer is “no”, chances are if your heart is set on eating it, you’ll probably end up either hiding in the closet downing that “non compliant” food in one sitting or binge on it after the program is over.  Am…

When Healthy Habits Go Wrong

“So many fitness journeys start with wanting to be healthy and then end in doing unhealthy things to get lean/big” – Justin Cas. It’s true. Everyone’s health and fitness journey is truly unique. We all come into them with different previous life experiences, dietary preferences, ailments, habits, attitudes, goals, etc. Some people can let “good enough be good enough” while others take things to the extreme – taking the journey to true health and wellness and the idea of being “fit” to unhealthy, damaging, and far from wellness at all. I can tell you that in my 15+ years of being in the health and fitness industry (I started working in a gym/wellness center in high school), I’ve seen and heard a lot of crazy, extreme, ridiculous habits, and practices when it comes to people becoming healthy and fit/maintaining their “health” and “fitness”.  I’ve shared with all of you before that I am one of those people – I’ve abused, over-used, undernourished, and taken my health, wellness, and fitness for granted in the past 15 years. And it hasn’t come without repercussions; I’m paying for it today. I would’ve never thought all the “good” I thought I was doing to my body, the physique I was chasing back then would bring me to where I am now: hypothyroidism, blood work that reflects that of a post-menopausal woman, etc all because I wanted to be skinny, lean, and certainly not fat. Obviously my personal example can be seen as extreme, but it’s not uncommon for a lot of people out there.  I’d argue that at least (at least) a quarter of the people advised by a medical professionals to “change their diet” or become “healthier” have developed some not-so-healthy habits and have done some not-so-healthy things in their quest for wanting…

20 Simple Ways to Serve & Week 1 #GiveThanks Giveaway Announcement

Yesterday I had the opportunity to hear Jon Acuff speak at an informal meet-up in Austin on bravery and hustle.  There were so many great nuggets of information and motivation that I wanted to write everything down, yet couldn’t pull myself away to take notes. “Bravery is doing the thing and telling people you did the thing” “We don’t have to help the entire world to make a difference; we just have to help one person  – Jon Acuff. These two quotes really stood out to me as I think they are very fitting for this month’s theme of serving others and giving thanks. If you do something courageous and brave, tell someone! If you help others, serve, tell the world! Post it, share it – it will inspire others to do the same. It’s like the butterfly effect of all things good. And the bonus of doing brave things and telling people that you did it this month, is that you could get some pretty cool swag for FREE from me. Yay! Not sure what I’m even talking about? Catch up on my latest project and #GiveThanks November; here.    Stumped on ideas? How can you help someone? My friend Kerith, shared this list on her blog last February. Here are just a few opportunities: 1. Leave some cookies and a thank you note for the trash collector 2. Leave some extra buddy bucks taped to the machine at HEB for kids to find 3. Pay for the starbucks order behind you in the drive through 4. Leave an encouraging note on the scale or bathroom mirrors at the gym 5. Go to the hospital & drop off flowers at the nurses station to give to someone without any visitors 6. Handout a bag of treats to someone asking for food on…

#GiveThanks November

Last week I shared with my subscribers this month’s TellMeMel theme, giveaways, and project. In case you missed my newsletter, here’s what’s happening all this month and how you can get involved!    In the past few years throughout the month of November, I’ve shared on my blog and other social media channels #ThankfulNovember posts featuring things, people, places, etc that I am thankful for, cause ‘tis the season to give thanks and it’s a great way to check your gratitude/attitude by taking 30 days to reflect on these things.   This November, I’m changing it up and I’d love for you to join me in the #Serve150 #GiveThanks challenge.    What exactly does #Serve150 mean?   #Serve150 is my latest project. By November 2015, it is my goal to volunteer 150 days. I’ve always wanted to be a professional volunteer – I’m not sure that title even exists, but regardless I’m going make it happen. And there’s no better time like the present to get started!    Throughout the month of November I will be posting weekly, a few of my favorite things on my Facebook page and Instagram account, and giving them away to one (or two) lucky winners each week as a way to not only give thanks to all of you, but to also encourage you to participate in a small way in the #Serve150 project.   So, how do you win each week?  It’s easy! Simply take a picture of you serving and/or giving in some way and post it, tag @melisaloo on Instagram/Twitter or Tell Me Mel on Facebook, and include the hashtag #Serve150 #GiveThanks #tellmemel.    Each week I’ll select someone to feature and WIN! It doesn’t have to be some grandiose act of service – anything to help someone else, big or small is a step…

Stand Up and Do Something

“But we’re never going to change the world by standing still” – Matthew West. I recently just finished reading the book “A Million Miles in a Thousand Years” and shared my thoughts on today’s Compete Every Day blog here.  The book is about creating a better life story; living a life of meaning – right here, right now, no matter your age, income level, or occupation…it’s never too late. “We live in a world where bad stories are told, stories that teach us life doesn’t mean anything and that humanity has no great purpose. It’s a good calling, then, to speak a better story. How brightly a better story shines. How easily the world looks to it in wonder. How grateful we are to hear these stories, and how happy it makes us to repeat them” – Donald Miller. Ever since Rick and I started volunteering with MobileLoaves & Fishes a few years ago, I’ve really felt this internal calling to serve and continue to do more, to not only create a better life story for myself but for others.  A few weeks ago, we had the opportunity to meet Alan Graham, the founder and President of Mobile Loaves & Fishes as he led us on a tour of the Community First Village in Austin, Texas. For the past 16 years, Mobile Loves & Fishes has been delivering meals to homeless men and women in Austin. Their mission is, “to provide uncompromising love and hospitality to our brothers and sisters in need.” The Community First Village is an extension of Mobile Loaves & Fishes’ dream: a 27 acre master-planned community that will provide affordable, sustainable housing and a supportive community for the disabled, chronically homeless in Central Texas. One of the homes for rent at the Community First Village. As…

Recipe Round Up: 5 Recipes + 1 “Mocktail”

More often than not, when I test out new recipes, I post the finished products on Instagram and my Tell Me Mel Facebook page.  So just in case you aren’t following me on either of those medias I’m sharing 5 of my favorite meals + 1 “mocktail” with you today, all in one place!   On today’s menu selection: Pro-Zoats – Protein Zucchini Oatmeal Sweet Potato Sausage Pancakes Easy Chopped Turkey Salad Spinach & Goat Cheese Oil Free Pesto Chipotle Lime Monterey Chicken Key Lime “Mocktail”   Recipe #1 – Prozoats!       This is seriously one of my favorite things to eat for breakfast. It’s super simple to prepare the night before as well.  Just mix everything in a plastic container or mason jar and store in the fridge overnight and you’ve got “overnight oats” ready to eat!  I like eating my Prozoats cold or warm; depending on my mood.   Ingredients:   1/4 cup gluten free rolled oats  1 Tbsp chia seeds (I used Spectrum Decadent Blend)  1/2 serving vanilla protein powder (I used 1 scoop AdvoCare vanilla Muscle Gain)  1/2 cup unsweetened coconut milk  1/2 cup grated zucchini  5 pecan halves  sprAnkles of cinnamon + nutmeg + vanilla extract Mix together in a bowl and microwave on 30 sec intervals for about 2 minutes. Variations: replace protein powder with egg whites for additional protein, add raisins, sub walnuts for pecans, raw cacao powder for you chocolate lovers out there. Nutritional Info according to recipe above: 297 Calories 13g Fat 27g Carbs 6g Fiber 18g Protein Recipe #2: Sweet Potato Sausage Pancakes What’s better than chicken sausage and pancakes? Chicken sausage IN a sweet potato pancake!    Flour and Egg Free Protein Sweet Potato Pancake:   Ingredients: 1 small cooked, mashed sweet potato  2 scoops AdvoCare Vanilla Muscle Gain (or any…

Finding What Works – The Journey From Within.

A few weeks ago after I posted the status on my Facebook page about finding “what works for you”, I realized that “what works” can mean completely different things to different people.  And it can also be warped by what you think you should look like, what you think you should weigh, what size you think you should wear vs. the reality of what kind of lifestyle you are able and willing to maintain.   You see, through every point in my life through all the diet/eating/exercise approaches I’ve tried, they’ve all “worked” in one way or another. The black coffee and prune diet along with heavy amounts of exercise did work. I got really thin. And reeeeally unhealthy.  And obviously it was not maintainable.  From Starved Runner to Paleo CrossFitter to Now I moved on to eating more but constantly counting calories in vs. calories out, combined with excessive use of fat burners and again, over-exercising.  Did this “work” for me?  Yes.  Was it maintainable? For about 6 years; through 3+ stress fractures and unknowingly damaging my hormones, yes – it was maintainable.  But it certainly didn’t come without repercussions.  Again, here I was chasing a certain weight, wanting to wear a certain size and look a certain way – no thought of the longterm affects ever crossed my mind. Fast forward to the Paleo/Primal diet.  Did it work for me? Definitely not in the sense of aesthetics, but it did give me the mental break I needed from counting calories. It also helped me realize that when I omit food groups/items based on what a “diet” tells me vs. my own biofeedback, I crave massive amounts of not so great foods.  Ie: eating a very limited amount of carbs for my activity level and underproducing thyroid caused me…

When in Doubt – Keep It Simple

If you’ve been following me for a while, you know that when I cook or share recipes; they typically include minimal ingredients and are fairly simple; to the point.  The less fuss, the better in my opinion. And because I don’t meal prep dinners, I like them to be a quick-fix as well.     A friend and I were talking about our dinner preparations the other day and she shared a story of one of her co-workers that always remarks on what she brings for lunch saying something like, “your food always looks so good; I need your recipes.” To which she replied, “you put chicken in a pan, add salsa, and bake it.”     Is it really that simple? Well, yes….it is and it can be. It’s why I sometimes chuckle when people ask me for recipes. I’m like, “Ummm…squeeze lime, add mustard, pepper, garlic, and grill…” Unless you truly enjoy preparing extravagant meals, have a large group to feed, and unlimited hours to prepare; then cooking dinner each night doesn’t really need to be that big of a deal.   In the words of my friends at Happy Hemp.…   Photo Credit: Happy Hemp. I’ve shared with you before my tips on Cooking & Creating Recipes 101; but today I’m going to share with you this list that I kept hanging on my fridge for years (until we moved, and bought a new fridge that doesn’t have a magnetic door).  It’s from an issue of the CrossFit Journal that covers The Zone Diet.  I’m merely sharing the list with you; not the diet nor the protocols because I’m not here to steer you in one direction or another. Though, the macro split the Zone Diet breaks down to is 40% Carbs, 30% Protein, 30% Fat –…

If You’re Gonna Procrastibake; Here’s How to Do It

Y’all; remember when I said I get annoyed with super long intros to recipe posts? Well let’s just get over it together and carry on…just this one time.    It’s a for real word. In Urban Dictionary. I Procrastibake often. After dinner snacking can become a bad habit; especially when there’s junk in your pantry. Typically people who end up snacking after dinner do so for a few reasons:   Habit Not eating enough throughout the day Boredom “Rewarding” themselves after a long day   A nighttime snack isn’t terrible and I don’t subscribe to the never eat 3 hours before bedtime rule – because a calorie is a calorie no matter what time you eat it.  However, I have been experimenting with 11-12 hour overnight fasts the past 2 weeks and the later you eat in the evening means the later you get to eat in the morning. Personally, I try to shut it off by 9pm and hit the bed.   Anyway, when the nighttime sweet toofth hits – it’s nice to have the option to whip up something tasty that’s packed with protein, no added sugar, and non-gluten.  My usual ‘ol standby is 1 brown rice cake + 2 Tbsp PB2 + few Lily’s stevia sweetened or Enjoy Life chocolate chunks on top.  However, when I need a bit more protein and instead of having another shake or protein pudding, I like the Protein Mug Cake option. (Sidenote: I will admit that reducing my training/workout load has dramatically reduced nighttime cravings – more in a separate blog post to come)   Below are the ingredients I used and calculated nutrition info below is based on them as well.  You could substitute your own brand or omit/add items. See end of post for list of baking items I always keep around the…

“Just Eat Healthy”…..Really?

“Skip the diet; just eat healthy.”    Photo Credit: happy-hemp.com Sounds too simplistic to be true; I know. We like the feeling of knowing “the numbers,” we need to be put in a box, with clearly defined guidelines, or following a certain “diet” or “way of eating” so that we feel as though we’re actually doing something legit. Because “just eat healthy” can mean a lot of things.  I agree that healthy is a pretty vague term and what defines healthy for one individual can vary greatly with another.  But there are a few things that healthy is NOT.  Here are some examples to name a few.  And no, I’m not calling anyone out specifically.  In fact, I’ve been guilty of a few of these myself BUT the first step in changing something is being aware of what it is that needs to be changed.   Healthy is NOT:   Eating “on plan” or supremely well Monday through Thursday and EATING ALL THE THINGS Friday through Sunday.  That’s what I like to call; The Monday Reset Trap. I’ve written about it before here.   Healthy is NOT:   Avoiding social gatherings in fear of “not being able to eat anything” there.   Been there; done that.  And soon enough people will stop inviting you to things.  In most cases (and at most restaurants) you can find veggies and lean proteins to snack on.  If not, offer to bring something with you that you know you will enjoy eating.  But skipping out on social gatherings is not the healthy choice. Nor does it establish a healthy, realistic relationship with food.   Healthy is NOT:   Drinking bulletproof coffee every day with a side of almond flour + agave nectar pastries; living off a diet of green juices all day, cutting out carbs, etc. …

Could This Be the #1 Strategy to Anti-Aging?

Spirit: the force within a person that is believed to give the body life, energy, and power. the inner quality or nature of a person. (Merriam-webster.com) Sprout: to produce new leaves. to grow or develop; spring up. to send out new growth.  (Merriam-webster.com) Fitting that the auto-correct word for “spirit” is “sprout”.  Both are essential for personal growth.  And while it seems like my latest blogs have been less about fitness and more about internal (mindset) health; well it’s because we all need appropriate doses of each.  What good does it serve to strive for our best body on the outside while neglecting what is going on in the inside?   I heard Randy Frazee say this and believe it to be true: The #1 strategy to anti-aging is not diet and exercise, like most of us believe, rather it is: SPIRITUAL GROWTH  Wait…what?  I’m a fitness professional and a nutrition coach. Shouldn’t I be telling you that above all else; diet and exercise are the tried and true anti-aging combats?  That eating and following a healthy diet and daily doses of exercise is what will cure all of our ailments and help us ease into our later years?  Not necessarily, and here’s why: If you’re constantly stressing yourself over following the proper diet 100% of the time, your aesthetics and exercising in a way that doesn’t renew or empower you, rather it defeats and deflates you – how is that healthy? Chances are, you are in a constant state of mental stress, not to mention physical. You’re also probably missing the “little things” in life while focusing on your outward appearance.  I just saw an article in Women’s Health: Does Losing Weight Lead to Depression? that covers issues of losing weight the wrong ways and for the wrong reasons. Stating that the findings from a research…

The “ME Mentality” Serves ME, Not Others

I once heard someone say that every time we give selflessly, when we bring true happiness and meaning to another person’s life and we feel that joy deep in our hearts, that it’s a tiny glimpse of what heaven will be like.  Experiencing the ultimate joy.     I’d love to say that I feel that on a daily basis.  But the reality is, it happens only every once in a while.  Not because I’m a selfish person, but because I’m human.  Yes, I give, I help, I serve, but sometimes I get distracted.  I don’t take the time to feel, or to do it with passion, with heart, and well…sometimes I do get caught up in it being about ME.   “Guard your heart above all else; for it determines the course of your life” – Proverbs 4:23.   I find it as no coincidence that every thing I have read, seen, or heard has had this underlying theme in the past few weeks: a refocus on what’s important, why I do what I do, why I have been created and what my purpose is.     The truth is, when I get caught up in the ME-mentaility I lose sight of where I am going and why.  When I make a clear and conscious decision to fuel my actions with heart, less about me and more about others day to day I am happier, more fulfilled, and motivated to keep following my passion.    My motivation to pursue my dreams and passions don’t come from ME, rather it comes from the deep sense of responsibility to make a difference for others; to lead where I am led, and to continue to go “deeper than my feet could ever wander”.    I love this devotional from Grace For the…

Monday Musings

  I love this picture originally posted by Black Swan Yoga on their Facebook page this morning.  I’ve been drinking coffee for the past 15 years fairly regularly and at this point it does little for me in regards to its caffeine effects.  I drink it for the taste, the habit and that “ah…warm in my belly” feeling – so I guess you can say that coffee does “own me”.  It’s been longer than I prefer since I’ve published a new blog.  I always think I have to have something profound to say and then weeks go by before I create content.  So….here’s something to get us all through until the next big post comes along.  I’m taking a page from one of my favorite bloggers, Hello Clementine’s recent post; 5 Things.   1.  Starting this week, I will be posting weekly bootcamp style workouts on my TellMeMel Facebook page that you can all do at home with just your body weight and some dumbbells.  I shall call it the #BWOW (bootcamp workout of the week).  FO FREE, YALL!   2.  Ever heard of Med2You?  If you’re in the Austin area and need medical attention AND if you’re all about convenience like I am – save this link and program their contact info into your phone. Last week I had symptoms of a minor infection.  I called Med2You and within an hour I had a script to get labs done; results and a prescription were all called in within 6 hours – all without me having to leave work to see a physical doctor or wasting my time in a waiting room.  GET. ON. IT.    3.  I’m on Day 9 of a keeping a daily prayer/gratitude journal.  Each entry starts with 3 things I am grateful for every day, followed by reflections and prayers.  It’s…

Peachy Protein Oat Muffins

I search the internet for recipes often to use as blueprints to create my own versions that fit my food preferences and intolerances.  So, I know what it’s like to peruse through several blogs, sites, and recipe pages with 8 paragraph-long intros to the actual recipe.  Half the time, I just skip to the actual recipe overlooking everything else.  No super long intros (today).  Though I will give a bit of details throughout in case you want to do your own tweaking and come up with your own variation.   Ingredients listed below are the brands I used and nutritional information calculated using the My Fitness Pal app.   Gluten Free, Egg Free, Protein Packed “Peachy Protein Oat Muffins” Dry Ingredients: 1 cup Bob’s Red Mill gluten free quick oats 1/4 cup coconut flour 2 scoops SFH Coconut Whey Fuel (or 2 scoops of preferred vanilla protein powder) 2 small ripe peaches 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 2 stevia packets (optional) Cinnamon* Ginger* Nutmeg* *I never really measure my spices; I just add sprAnkles here and there. 2 Tbsp ground flax seed + 4 Tbsp water set aside and let form into gel while mixing all other ingredients (This is the egg replacer) Wet Ingredients: 1/2 cup organic unsweetened applesauce 1/4 cup unsweetened coconut milk + 1/4 cup water 1 Tbsp vanilla extract Preheat oven to 400 degrees.  Prepare muffin tins (I used 12 serving pan) with organic coconut cooking spray.  Combine dry ingredients (aside from peaches) in a bowl.  In a separate bowl combine wet ingredients. Mix wet into dry, plus the “flax egg”. Then fold in 2 ripe peaches diced. Pour into prepared muffin tins and bake for 20-25 minutes at 400 degrees. Remove muffins from tin and let cool.  Serving size…

Is Social Media Killing Your Self Image?

First, let me say that I love me some social media.  The use of it can truly “make or break” the growth of your business and online presence.  It’s such a powerful source of influence.  However, it can also make or break your self image and personal expectations when it comes to your health, fitness, and wellness goals. Things Are Not Always as They Seem A few fitness professionals are starting to “put themselves out there” a bit more these days, showing their real sides – not just the professional shots or stage-ready bodies, but the majority that have the most followers and influence (direct and indirect) unfortunately choose to only show their highlight reels. We’ve all seen the selfies in the mirror of six-pack abs, sculpted shoulders, glutes, and legs.  We see pictures of tupperware meals with quotes of “nothing tastes as good as being lean feels” or the “go hard or go home” sayings attached.  We look at them day after day and start to feel inadequate because we seem to not be able to measure up no matter what we do.    “We live in a culture where eating disorders thrive because of the messages we’re exposed to,” said Claire Mysko, head of youth outreach for the National Eating Disorders Association, or NEDA. “Social media heightens that exposure.” Social media, she said, amplifies behaviors associated with eating disorders — obsessions, comparisons and competition — Images of spindly legs, concave stomachs and jutting ribs emerge on various sites by searching hashtags like #thinspogram #thighgap or #bonespo. The disturbing photos are often accompanied by even more shocking “thinspirational” messages — “Pretty girls don’t eat,” “Skip dinner, be thinner” and “You have to exercise for a week to work off the thigh fat from a single Snickers” (usatoday.com) During #Selflove month this past February, I…

What’s on Your Coffee Table?

Last night I moved this book from our office and brought it out to our living room coffee table. If you know me, you know that I am a big believer in positive mantras, verses, pictures; surrounding myself with things and people who inspire and motivate me.   While the latest celebrity magazine may be fun to flip through in the grocery store line, they are not filled with stories or even lifestyles that I want to mirror my life after; which is why you will not find them on my coffee table.  Though, I do treat myself to reading one sometimes on the plane. Here’s an excerpt from the Foreward in Athlete that I love; titled The Gift. “At first, perhaps they think it is their unique personalities that make them different, but soon they look into the mirror and realize that their bodies are engines that move better than other people’s engines, so they learn to oil the engine and exercise it and feed it whatever it takes and open it full throttle.    Their pursuit, their passion, their sport becomes more than a game, more than scoring points or going faster.  It becomes a narcissistic relationship between the psyche and the soma…..They know every muscle, how it works, how it looks, what it can do.  They observe themselves, as a master sculptor might observe a statue, or a baker will observe a cake, or a builder will observe a home.  Athletes also have a wariness from knowing that there are rivals out there eager to beat them.  They are constantly being challenged, and they practice compulsively and repetitively so as to always be ready for that challenge” – Howard Schatz. I doubt I will ever read something as motivating as that in the latest issue of US Weekly or Cosmopolitan.…

You Calling Me Stupid?

A few months ago I went through a reality check in regards to what’s most important in my life. I did a self assessment quiz that asked me to rank in order of importance these items: Physical self Mental-Emotional self Relationships Career/work life It came as no surprise but also a disappointment that I (honestly) ranked them in this order (as to where I focus most of my time): 1. Physical Self 2. Career/Work 3. Relationships 4. Mental/Emotional HOW COMPLETELY PATHETIC IS THAT!? I let working on my physical self take priority of my relationships and my mental/emotional self!!?  It was at this moment that I decided I needed to take a break from tracking my macros, to spend less time focusing on prepping and packing and planning and try to “automate my physique” as Jill Coleman calls it.  My intention was to shift my focus to the areas that I had been neglecting.   I gave myself 6 full weeks to intuitively eat, to not measure my food, eat only when I was hungry and what my body craved.  This also was going on while participating in the CrossFit Games Open; so I abstained from all alcohol as well.  This is not to say that I ate junk and anything that I wanted, because my body doesn’t crave those things and even if it did, I don’t prefer to eat foods that hinder my performance.  Turns out, my friend Jessica Clark was doing the same thing while in Kuwait and shared her experience and results in her post “Stressing About Your Physique Does Little to Change It” here.  While I would like to say that during these 6 weeks of “food freedom” I came out leaner, lighter, trimmed, toned, flowers and rainbows – I can honestly say that it may…

Follow Up: Dat Cardio Interval Though….

After last week’s post Dat Cardio Though some of you may be saying, “So, you’re saying I don’t need to spend hours on cardio machines?  Tell me Mel, what should I do now?”  Intervals, baby! That’s my answer and here’s a quick one for you to try.  I gave this one a whirl on my spin bike at home.  Cut your hour cardio sesh into half as long, but twice as strong!   Total time: 27:30 The workout: 5 min warm up 5 x  30 sec sprint/30 sec easy pace 60 sec hard/60 sec easy pace 30 sec sprint/30 sec easy pace Optional cool down. I alternated sets of standing out of the saddle and seated.  Feel free to do this on any cardio piece, on the track, outside in the street, uphill – the sky’s the limit.  One rule: GO HARD IN THE PAINT! 😉 And as promised; today’s playlist created by “DJ Shuffle”. For more workout and interval ideas follow my Pump & Shred partner-in-crime; Jessica Clark’s Instagram page: @jessclarkie.  She’s always posting something sweaty and spicy! Well, and of course feel free to give me a follow as well: @melisaloo.  Peace.IntervalsYo.Love.

Dat Cardio Though….

I see it every day that I walk into the gym. Every. Day.  Scenario 1: The same women on the same machines doing the same cardio routine for hours.  Actually, in all honesty they may switch from the elliptical to the treadmill or the stepmill, but in most cases their duration is longer than 60 minutes and typically at the same pace the entire time. I shake my head not out of judgment, but because I was once that woman.  Addicted to cardio; the more the better.  If I’d skip a day or skip a run I instantly felt fluffy and fat. Lies. For years I thought cardio was the key ingredient to getting me to my desired leanness.  Too many weekend indulgences?  I’ll just do more cardio; run longer, eat less…that’ll get me back to where I need to be.  Lies. Scenario 2: Gym Challenges, Spring Break prep, Bikini Season. Members of a gym being encouraged to take multiple group fitness classes a day to “burn burn burn” while being encouraged to cut calories and/or food groups all at the same time.  Prepping for Spring Break and Bikini season by a repetitive cycle of working out and eating less, working out more, eating less…oh and working out some more just to “win” the challenge or “fit into that bikini” or “look great on Spring Break…” What happens when the “challenge is over” and your body is accustomed to working out 3 times a day, 6-7x/week while not being adequately fueled, nourished? You reach your goal and then you stop.  Now what? Chances are, whatever amount of additional effort it took to get you to your desired physique, in order to maintain it you’ll have to continue to do that much work.  Oh and guess what? While you think you may have been able to…

What’s “Like” Got to Do with It?

As many of you know, my goal this year is to work on my personal business and increase my online social media presence through blogging more consistently, sharing information with you all through my Facebook and twitter pages, and just increasing my overall reach. Because, honestly – not sharing my passions, knowledge and gifts with others would be the ultimate disrespect to what I have been given. I currently belong to a mentorship group of women who are all trying to accomplish these same things.  It has been amazing to see everyone grow so much in just a few months (we all started this in January).  However, there seems to be a common insecurity (for lack of better words) among the group that arises when we don’t get the number of “like” and “shares” we so desperately hope for when we push that “post” button.   What’s “like” got to Do with It? To the average person who uses Facebook for mostly cyber stalking purposes, keeping in touch with family and friends, etc, to hear one be so concerned with “likes” and “shares” seems a bit vain, boastful.  But you see, to the people who use Facebook, Twitter, Instagram and all other social media sources this is not just a “let’s post pictures of our babies and re-pin for fun” platform – it’s a means to increase our visibility in the online marketplace.  Believe it or not, there is a method to the madness.  Numerous books, articles, companies have made millions from researching and studying the right time to post, how you post, what to say in a post, how to get people to interact with the post, share the post, tweet the post, and on and on and on…. And because most of these social media platforms are free they can limit who…

Around the Web This Week

The month of February has absolutely flown by; which means #selflove month on my Facebook page is coming to an end.  Though, because we can all use little SprAnkles of love every now and then, have no fear I will continue to throw in little bits of wisdom – perhaps just when you need it the most. When I am not writing and producing content on this blog you can find me on the Pump & Shred blog or once every few weeks as a contributing blogger on Compete Every Day. This past week on the Pump & Shred blog I shared my answers to these questions I get from clients, friends, and even random strangers often. What do you eat?  Do you really eat the same things every day? And do you meal prep? How and when do you do it? You may or may not be surprised to find out my answers. You can read more here. On the Compete Every Day blog I share a story of an inspiring teacher from Franklin, Indianapolis who reached out to a student in need; stepped up and changed his life for the better.   “It doesn’t take raising thousands of dollars, countless hours of community service, or elaborate plans to step up and make a change; to change someone’s life for the better.  Sometimes all it takes is a simple invitation; a smile, a word of encouragement, a gesture to show that you care – no judgements, no assumptions.” Read more about one young man’s struggle to overcoming setbacks the people who helped him here: Step Up and Make a Change. Peace.WordsAroundTheWeb.Love.

You Get to Decide

If you’ve been following Tell Me Mel on Facebook you have probably noticed this month’s theme is all about self love. Why self love? Shouldn’t I be posting about health, fitness, and nutrition-related articles? Well, no. Because while focusing on all of those things are awesome and will make you feel great, at the end of the day you have to live with yourself, the thoughts that consume you and the love (or the lack thereof) that you give to not only yourself, but to others. I read somewhere a quote, “We often tell others things we need to hear ourselves.” I take this quote to mean that we are “the pot calling the kettle black.” Half the time my posts are reminders to myself, things I need to see, hear, and repeat and I share them with you in the hopes that it motivates and inspires you as well. Last Saturday I started off my birthday morning with a workout that destroyed my self love.  It was my 8th workout of the week, my body was clearly tired, and every bar muscle up I attempted was either a fail or I had to fight for every, single bit. Instead of realizing that I was just fatigued from the week, my mind immediately went to, “it’s because you are too heavy to get over the bar.”  Poor Rick tried to cheer me on at one moment in the workout and I looked at him and yelled, “I can’t get over the bar because I’m a fatass!”  Seriously…in the heat of the moment, this is what I am thinking.  I let myself have a good cry when I got home and then got over it. Clearly, I needed to take my own advice here and find some self love, not hate.…

No Time to “Play Small”

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others” – Marianne Williamson. Last week I launched my official Tell Me Mel Facebook page.  I was very hesitant to create this page out of fear that “I’d be giving people one more avenue to ‘get annoyed’ with me posting all the time.”  You see, last month I started my year long mentorship and Best of You Coaching program with Jill Coleman of JillFit Physiques.  Throughout the year I have plans and goals to take my online fitness presence to another level.  Through my personal brand and Pump & Shred, along with everything else I do, I want to be able to reach more people than just one-on-one interactions.  While personal training and being an owner of Anytime Fitness gives me great satisfaction, I still feel like I have more to give, share, and more people to reach.   When I expressed my hesitations in creating my page here was Jill’s response: “Your brand, message and offerings should not annoy…

February: The Month of SELF LOVE

February is my favorite month. Mostly because it’s my birthday month, but also because it’s usually centered around LOVE.  So in celebration of that, most of my content on the blog and my Facebook page will be on the topic of “self love”.  Because, let’s be honest…we can all stand to practice a little more self love every day. To kick off the month early, I want to shared this video that really “hits home” to me.  Watch it, let it soak in, and then head over to my Facebook page to stay tuned for self love updates all month long.    “Comparison is the thief of joy….YOU HAVE A BEAUTIFUL BODY!” Let’s practice self love this month, together. Peace.WeNeedALittleMoreSelf.Love.

Sharing Secrets – Cooking & Creating Recipes 101

First, let me clarify a few things:  1) I am not a culinary school graduate.  2) I prefer my food to be pretty close to how I originally bought it; no heavy sauces, no overcooking. I like to keep it simple; yet have variety every now and then. 3) I take for granted the fact that I both know how to and enjoy cooking, baking, preparing meals.  I’ve learned that not everyone grew up with parents and grandparents that were always in the kitchen preparing meals from scratch – not boxed, canned, or frozen dinners. 4) If I had a dollar for every time I’ve gotten the questions; “How do I make acorn squash? What do I do with brussel sprouts? What is a spaghetti squash? How do you marinate your chicken?” I would be vacationing on an island in Tahiti for an entire year.   Thus, I am sharing all my Cooking Secrets with you in this post! Here we go; I’ll try to keep this short so you can get in the kitchen and start practicing!   1. I hardly ever follow a recipe 100%.  Pictured above are just some of the cookbooks I use as well as the internet.  Here’s a hint. Don’t know how to make acorn squash or a turkey sauté? GOOGLE IT.  Simple.  Within seconds you have over 50 recipes to choose from.  Still don’t know what to do?…….Read on….   2. Pick the ingredients that attract you to the recipe the most.  For example, the other day I posted a picture of homemade chili on my Instagram feed. I had some requests for the recipe, but honestly I can’t tell you exactly what I used.  I can tell you the recipe(s) that I pulled pieces from – this is what I do with most of my…

Abundance Mentality

I LOVE seeing my friends doing well, being successful, and creating bigger and better things.  Watching friends being published in national magazines, getting opportunities to travel across the world, setting new PRs in the gym, opening businesses – every time it happens, it seriously PUMPS ME UP!! Today my friend Karen from Living Amped launched her Living Amped WOD Deck app.  I downloaded it within seconds of her posting it, not only because I knew it was coming from a highly experienced, professional coach, but also because she is a great friend and I want to support her. If you haven’t checked out the app, it is awesome and includes all body weight exercises great for travelers or people with limited access to equipment.  You can buy it here.  Aside from wanting to share Karen’s app with you all, my pure excitement for her got me thinking about a post Jill Coleman shared a few days ago “Ain’t Nobody Got Time For Drama” .  You see, the fitness industry can be a tough one.  Sadly, it can turn into a “dog eat dog” profession.  And it shouldn’t be. In fact, it disappoints me when people lack an abundance mentality.  I’ve written about it before here.  I love what Jill has to say about insecurity and inauthenticity because I think both of these adjectives are directly associated with a lack of abundance mentality.  It’s something we all need to be reminded of from time to time. On Insecurity:  “When I am secure in my stuff, I don’t need to compare or stress about what other people are saying or doing because I’M DOING WHAT I NEED TO DO FOR ME, regardless of what people around me are doing. It’s beautiful. When I’m secure, I wish other people the best because I realize that others’ successes…

The Truth to Being “Shredded”

{This is a piece I contributed to the Pump & Shred blog yesterday} As a fitness professional, a Pump & Shred coach, as an athlete, as a mentor and as a friend I feel it is my responsibility to be honest with those who seek my help in not only creating healthier habits, but also to those who are on a quest to become fit; super fit, and shreeeeeded.Here’s the truth; in the real world; in a true state of wellness:You cannot always be “shredding”.  There. I said it. As much as we love to parade around with 6-packs, svelte physiques, and ice chests filled with our six meals a day (prepared only by us, because we can trust no others) it’s not a reality.  Just as professional triathletes, football players, CrossFitters, and anyone who follows an appropriate training regimen, go through different “cycles”/seasons: “in-season” and “off-season” training; so do most of us ‘real people.’ Photo Credit: Andreia Brazier Physique Model I love this picture of professional Physique model, Andreia Brazier. Left: her body “in season” Right: her body “off season”. Beautiful in both pictures, but clearly different looks.If you’ve ever struggled with feeling comfortable with your body through all “seasons” I encourage you to read the rest of the original post here.  Peace.AppreciateYourBodyThroughItAll.Love.

This Year “Leave No Doubt”

A new year is among us and with that comes new resolutions of prosperity, health, fitness, better relationships, financial freedom, etc.   But why is it that we need an new year to propel us into action? And since New Year’s Day is on a Wednesday this year; does that mean you have to wait until Monday to “start fresh” or “start again”?….Because no one can change in the middle of the week, right? As you lose sight of your resolutions and the humdrum of life starts to get you down, remember that you don’t need a new year, you don’t need a new month, you don’t need a Monday to make a change.  Change happens when you make it to happen.   “Be so great that your critics have nothing to stand on.  Everyone has their doubters and critics. So what? Work so hard, train with such intensity, compete at the highest of levels so that you leave no doubt in their minds that you belong and that you will succeed.” (courtesy of CompeteEveryDay) “Dream Big; Live Bigger” In case you’ve never heard me say this; I’ll say it again.  I’ve never been a dreamer. I don’t sit around and “wonder what my life would be like if…..”  Yes, I have goals and things I want to accomplish; but dreaming about them only gets one so far. “Despite popular belief to the contrary, there is absolutely no power in intention. The seagull may intend to fly away, may decide to do so, may talk with the other seagulls about how wonderful it is to fly, but until the seagull flaps his wings and takes to the air, he is still on the dock. There’s no difference between that gull and all the others. Likewise, there is no difference in the person…

Don’t We Reward Dogs with Food?

This week I’ll be giving you a jump start to 2014 by bursting bubbles, revealing truths, providing motivation, and tips to get you ready for the new year.  I’m also in the middle of wrapping up my smoothie ebook to share with all of you. Today’s Bubble Burst:  Food is not a reward and exercise is not a punishment.  Do you get through the end of a long day, a gruesome workout, get a promotion at work, mark off a goal on your list and celebrate with an ice cream sundae, a round of drinks, or a trip to the drive-thru because “hey, I earned it! I worked really hard”…..?   I’m sorry, but are you a dog?  Validating our hard efforts and achievements with food is a pretty sad reality.  Let’s face it, if you aren’t living in a third world country and you aren’t living under a bridge or on the streets; food should never been seen as a “reward”.  After all; you didn’t earn it. It’s not scarce.  It’s available anytime and anywhere.  Food should be enjoyed and it should be eaten because it makes us feel good and provides us with energy to thrive and live.  And if your food choices don’t make you feel good, nor provide you with energy then you should reevaluate what it is that you are eating. The right foods for your body shouldn’t make you tired or feel like taking a nap after you eat them.  They should fire up your engine and get you going every time you eat. I’m not saying that I don’t go out to anniversary dinners or celebrate birthdays because I do. But those are special occasions; celebrations – not excuses to “reward” myself for living another day; another year. Exercise is a gift; not a punishment If you…

Spreading the Christmas & Holiday Love

It seems as though the more I hear people talk about the holiday season; the more I hear complaints that immediately follow.  Unfortunately this time of year stress creeps in and steals our joy from what should be one of the happiest seasons of all.   The hustle and bustle of finding “the perfect gift”, wrapping presents, baking, preparing family dinners, managing house guests it can all become overwhelming. Take some time this week to STOP stressing; SLOW down and intentionally LOVE.  Share and spread love to those you care about the most and those who you do not know at all.  Put aside the headline news, the political affiliations, religious differences and focus on what matters most.   “And now these three remain: faith, hope, and love.  But the greatest of these is love.” – 1 Cor 13:13 Merry Christmas & Happy Holidays to you; your family, and loved ones!  Peace.xoxo.Love.

DIY Comes Once a Year

We all know I enjoy cooking healthy meals and baking delicious treats.  However, when it comes to arts & crafts, I am not your gal.  It does not fill my heart with great joy to remodel, refurbish, remake things.  When I am not working the last thing I want to do is go home and work on taking a dresser from “junky to funky” or peruse Pinterest for projects to do at home when I’d much rather pay someone, who is much more talented, to do it for me.  However, once a year, when it comes to preparing Christmas gifts for clients and friends, my “Do-It-Yourself” spirit comes around.     The following project is not “As Seen on Pinterest”; cause ain’t nobody got time for dat! We’ve all seen those homemade cookie kits in mason jars – well, this is my take on them.  Behold….   Chocolate Peanut Butter Smoothie Kits – in Kerr Jars. Guilt free, delicious, protein-packed ingredients. Easy to assemble and perfect gifts for my personal training clients and friends.                                   To make these creations, all you need is a few glass  jars, decorative ribbon, colorful tissue paper, and a pen and paper to attach the ingredient list.  For the actual smoothie/shake ingredients, the sky’s the limit.  I tried to keep mine macronutrient-friendly and easy to assemble by just adding water or blending with any 8-12 ounces of liquid and ice. I chose AdvoCare Muscle Gain because it’s the only protein powder I had on hand (in bulk) and honestly, the vegan protein powder I’ve been buying lately tastes like someone took a dump in the box and sealed it back up…..for real….   Aside from that, I added 2 Tbsp. PB2 (powdered…

Cyber Monday RoundUp – A Few of My Favorite Things

Holy Moly; it’s December. It’s 81 degrees here in Texas.  And…. Happy Cyber Monday! Today’s post was supposed to be Shake Up November prize giveaway announcements, but I’m going to postpone that to Wednesday because I thought it would be fun to share with you a few of my favorite Cyber Monday deals along with their links and special discount codes for today only. Who’s ready to go shopping!? Category: #SnacksonSnacks Epic Bars: These are one of my go-to protein snacks when I’m traveling, between clients or just forgot to prep enough food for the day.  The turkey-cranberry is my favorite, but their other flavors are just as great, too. They are clean, “HIGH IN NUTRIENTS, LOW IN SUGAR, 100% GRASS-FED”  Quest Nutrition Bars: Again, I love these when I need a quick, protein-packed snack and occasionally I’ll have them as an after dinner treat heated up for 10 seconds and they taste like dessert! High protein, gluten free, low carb, and no added sugar. Lots of delicious flavors to choose from. Category: #ClosetFullofNothingtoWear Free People: It comprises 90% of my wardrobe; aside from lululemon and they don’t have any Cyber Monday deals going on – so….. Head on over to Free People for 25% off all sale items and FREE SHIPPING today! Compete Every Day: I love everything about this company.  Inspiration on a t-shirt/tank top; doesn’t get any better than this brand. “Competitors aren’t just all-stars or hall-of-famers. True competitors change the game – no matter what the field. Compete Every Day® is a lifestyle brand devoted to inspiring that competitive mindset, empowering us to compete. Every second. Every day” – CED. Click on the picture and stock up for all the competitors in your life.  Use promo code: COMPETEFORME at checkout for the 20% discount! Luke’s Locker: Running…

More on Metabolism: Intermittent Fasting & Shake Up November Winner

The last week of Shake Up November is upon us.  If you will recall; my intentions in creating this challenge was to shed some light on whether or not breakfast is really the most important meal of the day, the difference between “shaking it up” and juicing, the nutritional breakdown of a typical American breakfast, to share recipes and encourage you all to get some quality nutrition in your bellies to start your day off strong, and to create an eBook with shake recipes – But…there’s still one topic I’d like to cover.  Intermittent Fasting and whether or not it’s right for you. Last week Monday I wrote about how, what, and when we eat has an affect on our hormones; which can directly affect how efficiently our metabolism is working.  Keeping in mind that each person is different, composed of different genetics, some sleep/rest more than others, some exercise/train harder and more frequently than others…this is why it’s so hard to convince the general population that just because you read about a new diet/fitness trend on the internet and that “it gets you results quick and easy” it may not be right for you.  The general rule of thumb: If it sounds too good to be true; it probably is. First, I know plenty of people who follow and intermittent fasting protocol and have great success in eating this way, their energy levels are great, they sleep well, they don’t have unusual cravings, and are able to maintain desired leanness and lower levels of body fat.  However, before embarking on an intermittent fasting journey you may want to consider these few points to see if it’s right for you.You need to be reasonably healthy and hormonally balanced before your body can properly adjust to intermittent fasting.Skipping meals raises the stress hormone cortisol.  If you…

As If You Need Any More Tips…..But Here Goes

I don’t know about you, but in the past 2 weeks I have gotten at least 5 emails a week with titles such as “Clean up your Thanksgiving,” “How to Make it Paleo,” “The Lighter Side of Thanksgiving”…… If you’ve read my previous posts around this time of year; you will find that I make no attempt to make Thanksgiving anything other than what it is.  It’s a day where we gather with family, give thanks, and enjoy indulging in things we may not any other time of the year.  It is what it is….When in Rome. “The last few years, I’ve noticed a disturbing trend: Curmudgeons are trying to take away our holidays. You may not have taken notice, though, as this group sets about their task in an insidious manner…  It starts around this time of year, as these curmudgeons hate the Big Three (Halloween, Thanksgiving, and Christmas). They hate the joy that accompanies these holidays but, more importantly, they hate the gluttony. You’ll begin to read the articles: “Skinny Your Thanksgiving”. “10 Tips To Avoid Gaining Weight During the Holidays” and  “Healthful Halloween Treats”.  Inevitably, we’re bombarded with tips like “Eat before you go to a party” or “Fill up on the veggie tray.”  Um, excuse me? The veggie tray at a holiday party is an insult to joy-makers everywhere. I don’t care if you go on an 80-day cleanse right up until the holiday party. You show up to MY party, you show up hungry…or else” (scarymommy.com) . I saw this in a post a few months ago called Taking Back Your Halloween and to my surprise had the response, “You go girl” to the post. Don’t get me wrong; I’ve got as many food “intolerances” as the next person, but I don’t let the thought of not being able to…

Monday Metabolism Musings and SHAKE UP NOV Challenge Winners

Have you ever caught yourself saying, “Wow; I wish I had her metabolism” or “Must be nice to eat like that and not gain a pound”…..?  I know I have on more than one occasion.  But there’s always more to the story than meets the eye when observing what, how, and when most people eat. When it comes to being in Colorado and cookies; sometimes you gotta say, “When in Rome ( or Durango)….” Before you go assuming that you “wished you had someone else’s metabolism,” you must think about the many factors that do in fact affect each individual’s metabolism.  Aside from body composition, age, gender, and weight, there is more to the picture than “good genes”, bogus “fat burners”, and “magic metabolism boosting foods”…. First, we must stop thinking of metabolism in terms of “fast” vs. “slow” and focus more on efficiency of metabolism.   Second – let’s take a look at what the definition of metabolism really is; “the chemical processes by which a plant or an animal uses food, water, etc., to grow and heal and to make energy” (merriam-webster.com).  Therefore, it’s not just about the food we eat that either speeds up, slows down or makes our metabolism run more smoothly; rather it’s how that food impacts the (chemical) processes by which it’s broken down and either used for energy or stored as fat.   Enter ——> HORMONES Hormones determine hunger, satiety, cravings mood, energy, health, motivation, etc.  In turn, we can control our hormonal responses by what we eat, how much rest and sleep we get, amount and type of physical activity we participate in and knowing that all of these things work in conjunction with each other. “Hormones control metabolism, and when insulin, cortisol, leptin, catecholamines, thyroid and others that control fat metabolism are “balanced” (balanced…

We Have a Winner(s): Shake Up November!

The first 5 days of the #TellMeMel “Shake Up November” are complete.  It’s been fun seeing what kinds of shakes and smoothies you have all created this past week.  Thank you for participating, taking pictures, and posting them.  Your body also thanks you for feeding it clean, lean, nutrient-packed, fuel. For this first week I decided to not only randomly draw names from every single person who has posted a picture but also chose a “Most Dedicated Smoothie-Maker” prize giveaway.  But, before I reveal the winners take a look at some of the submissions I got this week.   Note: I know how bummed I get when I don’t win “giveaways” but keep trying because each week I get Rick to draw names from a hat and remember in the end everyone wins a free ebook with recipes of all the shakes created throughout the month; as well as some of my favorites. Special Challenge: This next week I am going to randomly choose a winner as well as someone who qualifies for a “Greatest Greens” winner.  Limit the fruit and load up the greens, along with healthy fats and proteins and you’re IN!  My fellow Fitfam friend Jess T, an instructor at CYC is shaking it up as part of her #cleanroadtodirtythirty mission.GO JESS!!  Here’s Mindy’s creation using vanilla AdvoCare Muscle Gain + strawberries + spinach + unsweetened almond milk + Decadent blend of chia & flax seeds. YUM! And, well….apparently Ashley’s dog wanted to take part in the #ShakeUpNov challenge too; he couldn’t help himself – looks like he tore into that protein packet and literally shook it all over the carpet.  LOL. Here’s Brooke, Anytime Fitness-Fredericksburg Personal Trainer and Bootcamp coach’s creation. Looks tasty! And without further adieu….the winner of the “Most Dedicated Smoothie Maker” award goes to Chelsea.  In her…

Mel Tries “Bulletproof Coffee”….??

Hooray Day 1 of “Shake Up November” kicked off this morning with lots of my fitfam participating, posting, and snapping pictures.  I’m so excited about this entire month of swapping shake recipes, bringing back “breakfast” and sharing all kinds of information and giveaways with you all.  This week I’m giving away a box of AdvoCare Muscle Gain Packets; so keep shakin! Allison’s shake: Whey protein + unsweetened almond milk + spinach + frozen berries + PB2 + ground chia seeds. Bringing Back Breakfast and Bulletproof Coffee If you know me at all, you know I have a beef with bulletproof coffee.  I remember clearly about two years ago my friend Benjamin recommending I give it a try.  After reading the ingredients to this “coffee” drink: tablespoons of butter and coconut oil, I swallowed the vomit in my throat and probably muttered something to the effect of, “UMMM….that’s NOT COFEE!”  What it should be called is “Butterdrank with a splash of caffeine”.  I personally prefer my coffee black; I prefer my butter to be eaten in cookies if eaten at all, and I don’t particularly care for coconut oil unless it’s used in Rick’s famous whirly pop snack. However, people all over the world are drinking this so-called “heavenly” drink for breakfast in lieu of eating.  And I’m going to stop you before you say it yourself, “But aren’t you telling people to make shakes and drink that instead of eating breakfast?”  Yes and No.  I’m encouraging whoever wants to participate in “Shake Up November” to switch up their breakfast routine or those who skip breakfast all together to have a shake most mornings instead of their usual “drive-thru”, pastries, over-processed breakfasts.  Here’s the difference: the shakes I am asking people to make include a balance of protein, carbs, and fats which should sustain their energy and cravings for a few hours…

You Eat Pieces of What For Breakfast!?

**Interrupting today’s previous planned post to explain a bit more in detail as to why I am recommending we all “SHAKE UP NOVEMBER.”** While some of you may eat perfectly, balanced breakfasts and do not need to replace it with a shake; others may believe they are eating well and making great choices, when in fact they aren’t, and lastly some may start their day with an “A+” breakfast and then two hours later reach for the candy jar at the office, the cookies in the break room, or a bag of chips from the vending machine.  Here’s where I would recommend to still join in on the challenge and “Shake Up Your Snack” instead!   Below I have taken traditional American breakfasts and am illustrating the nutritional facts – not just the calories. We’ve all seen 100 times in magazines the line “It takes running up and down a football field 200 times to burn off a bag of M&Ms.” What does that mean to us? Does it matter at all?  To better understand what we are eating in terms of the balance of nutrients vs. what we are eating in terms of calories, sheds more light on hormonal responses; controlling hunger, controlling cravings, and keeping your metabolism running efficiently as possible. Breakfast Case 1: Starbucks “What’s the harm in a skinny latte and a blueberry scone? At least it’s not a muffin or the donut in the case, right?” 1 Tall Skinny Vanilla Latte 1 Blueberry Scone ~22 grams of fat ~75 grams of carbs ~30 grams of sugar (suggested daily limit) ~16 grams of protein ~ Total of 562 calories *Where’s the protein, bro? You carb loading to ride up that elevator to the office?” Breakfast Case 2: The Classics at Home “At least I’m using sugar free creamer…

Stock Up and Shake It Up!

In order to get you completely prepared for you to “Shake it Up” starting November 4th; here’s a list of some of my favorite protein shake add-ins. But first, let’s discuss some details…. Shake Up November When: November 4th – November 30th. What: Start your day with a shake. Share a picture and your recipe. Tag #tellmemel. The more you share and interact, the more you could win in giveaways. Giveaways: I’ll be adding more throughout the challenge and will have weekly giveaways, but so far I will be sending weekly winners Advocare Muscle Gain packets; Vega Sport protein powder; Stronger Faster Healthier protein, Pump & Shred apparel, Tetra Fitness 10 Class Pack and much more to be included. (still gathering prizes – so if you’re interested in donating, I’d love to feature your product and give it away) Ebook: At the end of the challenge I will compile all recipes submitted; include nutritional breakdown, and send each person who participates a FREE eBook with all recipes and my very own favorites included.  Shake It Up Supplies Here’s just the basics; feel free to get creative as you want and share your ideas. But remember, we’re trying to avoid having dessert for breakfast; so keep it clean and balanced. Let me briefly explain the above options. Proteins:  Depending on tolerance, digestion issues the above options should be plenty for you to choose from.  When choosing a protein powder I suggest the following: ~ Choose one with at least 15 – 30 grams per serving.   ~ The less processed ingredients, the better.  If you are active choose one with l glutamine, branched chain amino acid complex, and as naturally sweetened as possible.  Also, if you are adding in extras and fruit it would be best to choose one with about…

“Do You Even Eat Breakfast, Bro?”

Breakfast. Since the beginning of time, it seems we’ve all heard “it’s the most important meal of the day.”  Multimillion dollar markets have been created and thrive by selling breakfast cereals, oats, eggs, bacon, Jimmy Dean sausage biscuits, Mc. Donald’s and Starbucks kill it between the hours of 530-11am.   If you’re part of the CrossFit/Paleo/Primal crowd you’ve probably heard that starting your morning with bulletproof coffee, bacon and eggs is the way to go, or to skip breakfast all together and join the Intermittent Fasting camp.  What’s right? What’s wrong? And you may be thinking, “Why can’t I just eat my granola and fat free yogurt with berries and honey or have my grande chai latte with nonfat milk, or can’t I just sleep in and skip breakfast all together? My answer to all of the above questions would be; “Yes. You can continue to have all those things and sleep in and skip breakfast all together if you wish” But I will also tell you that depending on what your goals are; those above questions and answers may change.  If you are looking to lose fat, have more sustained energy throughout the day, and control your hunger and cravings, you may want to rethink your breakfast routine.   To clear up some confusion and give you the best possible answers I can as to why eating a balanced breakfast is so important I am launching the….. #TellMeMel “Shake Up November” challenge.  Over the next month, along with giving you weekly information, addressing common questions, and giving insight to all the “breakfast dos/don’ts/eat this/not that” as unbiased as I can I am going to encourage you to join me in starting your day with a shake. Pictured: Jess Clark’s; (Creator of Pump & Shred) Pumpkin Protein Smoothie.Recipe to be shared in…

Exciting News; Big Things on the Way!

It’s the moment you’ve all been waiting for…..the big announcement….. I’m launching a NEW site!  “Tell Me Mel” – don’t worry I’m taking this blog with me, but I’m adding a new spin.  I have a knack for health, I have a knack for fitness, and most of all telling it like it is – For What’s It’s Worth.  Leading up to my big reveal I have some exciting things planned to get you all more involved, providing you with information in the health, fitness, and everyday life- world.  I’m in the middle of the Metabolic Effect Hormonal Fat Loss Nutrition Certification, and hope to help you all through sharing both my own experiences, my educational background, and continually growing and learning in all areas.  I believe this is where most people fail the general population – they pick one approach; jump on the bandwagon, shout it to the rooftops, believing their way is the only way, when we all know a one-way approach will definitely send you one-way indeed; the wrong way.   So…what’s the next big reveal? I’m going to “Shake Things Up” in November and would love to have you all join me.  I’ll be releasing more details Friday and early next week – so stay tuned for a fun, interactive challenge with LOTS of giveaways.  You won’t want to miss out.  If you’re already in the fitness community I’d love to include you in the challenge as well, with collaborative posts – it’s all about fit friends helping friends get fit – and healthy! Speaking of giveaways; last week I hosted an impromptu Instagram challenge on “National Pasta Day” asking followers to cook up an alternative to a traditional pasta dish; post the picture with the recipe and hashtag #tellmemel.  The winner would receive a Paderno World…

Follow Up Post: Your Hips May Not Lie; But the Scale Sure Does

Over the past 4 days I decided to put myself out there, to conduct an experiment and share with you just how much one’s weight can fluctuate over the course of 24, 48, 72 hours…. My results: In the past 72+ hours I “gained” 3 pounds; lost 2; gained 1; lost 1; gained 3 and am still somewhere between.  Typically my weight fluctuates between 138-145 pounds in one.given.day. “What? Why so much fluctuation? That’s enough to make one crazy”, you say.  Exactly! Which is why I blogged about “Throwaway Thursday” a few months ago.  While Shakira can tell you that “hips don’t lie;” I’m here to tell you, your scale sure does. And if it’s still your only means of fulfillment; you…will…never…be…fulfilled. Below is an excerpt from the book Starve Mode by Leigh Peele: Pretty crappy that we let the scale have this much power over our lives.  Anyway…back to my experiment.  Over the past 3.5 days I weighed myself every few hours; exercised as normal, ate as I always do, and drank anywhere between 3-4 liters of water each day.  Each time I weighed myself I placed the scale in the same area and wore the same thing; undies. Here is in detail of what occurred; and I took notes along the way with calories and water consumed up to each weigh-in just to add another component. 10/14  6:48am – 141.6 1:35pm – 140.0 – post teaching 1 hour cycle + weights class 5:00pm – 142 – 2.5L H2O and 958 calories consumed thus far 9:03pm – 144.3 – 3.5L H2O and 1450 calories consumed; bedtime. In one day I “gained” 2.7 pounds….. 10/15 6:28am – 140.9 – “Look ma; I lost 4 pounds in my sleep!” 1:15pm – 141.2 – post 75 minute leg/abs/interval training session. 548 calories consumed thus far. 5:15pm – 143…

The Monday Reset Trap; Recipes, and More

…”The leanest people just eat.  They eat what they eat. It’s automatic”  – Jill Coleman. One of my favorite fitness bloggers, Jill Coleman, is known for saying “The best diet to be on, is one that you don’t know you’re on.” You also know you’ve escaped the “I’ll start on Monday trap” when you eat the same thing on the weekend that you would on a Monday; when you vowed to “eat clean and start your diet again.” Most people fail to see long term results because they don’t understand the maintenance/lifestyle phase.  You grind and grind throughout the week, Friday evening rolls around and you feel as though you deserve a bottle of wine, and the cheese that goes so well with it, and then you may as well eat the chocolate/cookies in the cabinet because you’ve already fallen off the wagon and you’re not going to “be able to eat it on Monday.”  And then Saturday rolls around and a friend asks you to meet up for lunch; so you have cocktails on the patio because it’s so nice outside, and you just finished a hard workout at the gym so it’s totally validated, and oh…this place has the best guacamole and queso, so you order that as well but you order the salad to “keep it a little clean”.  Then Saturday night your significant other wants to go out for dinner and drinks, and you think “what the heck? It’s the weekend; I’ll start over Monday; let’s get it all in”……wine, bread, potatoes, steak, dessert, more wine…..Sunday brunch after church, afternoon beers and burgers on the grill….and in 8 more hours Monday will be here so you revisit those cookies/chocolate in the pantry.   What you just read above is not maintenance; it’s not eating for health, it’s…

“Gluten Free” is this generation’s “Fat Free?” #Truthbomb

If you follow me on Twitter or Facebook, you are probably familiar with my little nuggets of truth I throw out called: “#truthbombs”.  Most of the time it’s about health and fitness and sometimes it’s about life in general.  Today I’m setting off a few truthbombs all in one; so here we go…..A friend posted this today and I completely agree: “There are no failures in your pathway to fitness. Merely things you try. Some work, some don’t, but all supply info.”  I like to tell people that I am like the “test bunny” for most fitness plans, diets, workouts…you name it.  I’ve given just about everything there is a chance or at least looked into it.  From under-eating and over-exercising, to eating strict Paleo and CrossFit, marathon training and carb loading, eating Primal, tri/duathlon training, stress fractures, counting calories, etc….  Do I believe these diets/training methodologies have failed me in any way?  No. In fact, they’ve helped me search out the things that DO work for me, what foods/lifestyle/workouts help me feel the best – that I would’ve never known, had I never tried the others that “failed”.  Behold the truthbombs which I have found to be true based on my own experiences…. If your goal is to be fit out of the fear of being fat vs. being fit to be healthy and feel empowered; you will run yourself into the ground. Take it from me friends, this is something I have just discovered this year.  I have spent the last decade exercising mostly out of the pure enjoyment for it, but also out of a voice in the back of my head compelling me to “do one more workout today” not because I needed to but because the voice in my head tells me to “burn more calories”…

Macrolicious Quinoa Noodles Mac & “Cheese”

Here’s the deal folks….we all crave comfort foods, some more than others.  I don’t typically crave junk, I genuinely love and crave salads for pretty much every meal but every once in a while (as in yesterday) I was sitting on the couch and all of a sudden “mac & cheese” popped in my head.  Quickly, I did a mental inventory of what I already had in the kitchen: Greek yogurt, nutritional yeast, and jalapeno yogurt cheese.   Since the weather was nice and cool, Rick and I decided to walk to the grocery store to pick up the main ingredient: Quinoa Noodles.  After reviewing different brands; I chose this one.     Which leads me to this #ProTip: Just because the box says “Quinoa Noodles,” “Sweet Potato Chips,” or even “Real Veggie Chips” doesn’t mean it contains any of what it claims.  Most of the time the “sweet potato” or “spinach/veggie” part of the chips is the last ingredient and is “sweet potato flakes or dehydrated spinach flakes”….on top of corn chips. The same is true of quinoa noodles. After flipping over boxes and doing some comparisons, this brand was one of the only ones that actually included quinoa flour not corn flour, etc.   Now….on to the recipe.   Serves: 4 people (3/4 cup) each   Ingredients: (what I used) 1 box Quinoa noodles (or any other you prefer) 2 cups of spinach  1/3 cup organic plain greek yogurt 1/2 cup + 1 Tbsp nutritional yeast flakes 1/2 ounce jalapeño yogurt cheese (completely optional) SprAnkles of spices you prefer. I used garlic & herb + pepper + a bit of nutmeg **The nutmeg adds an interesting twist and I’ve seen it used in other “cheesy” recipes before. Try it if you dare. I also saw dijon mustard (1 teaspoon) used in a…

Throwback-Throw-Away Thursday

You guys, I’ll be the first to admit it: Old habits die hard. But first, I digress…nothing gets me more fired up than seeing the results from my Pump & Shred clients.  Especially when they aren’t losing weight on the scale.   Wait……. Say what? Yes. I repeat: nothing gets me more fired up than when my clients don’t lose weight, yet their results yield inches lost, their clothes no longer fit them, they’re buying smaller lulus, wearing dresses/pants that have been shoved in the back of closets, and yet the scale hasn’t moved significantly.  This, my friends, means they are winning the FAT LOSS battle and not the ever obsessive-over compulsive, bathroom scale battle.  Cause for real….AINT NOBODY GOT TIME FOR DAT! Easy for me to say, right? Wrong.  Remember; old habits die hard.  I can relate. Weighing myself obsessively/regularly is a habit I  still struggle with. From the beginning of my “weight obsession/disordered eating” that started in high school; which if you’ve been following this blog, you’ve read about before, I have wavered in and out of being obsessed with the scale.  I know it is the poorest indicator of fitness/health and physique; yet I feel compelled to rely on it. Seriously… I have been tracking my workouts, heart rate, weight for as long as I can remember and I still have most of my workout logs.  I found these from 2007-2008, and I know there are probably some in the closet at my childhood home.  Die hard habits. Why Ain’t Nobody Got Time For Dat! Hold on…first let me just say that there’s no reason to live in denial and that if you don’t weigh yourself you should have some parameter that you measure your efforts, fitness level, health.  Whether that be semi-annual body fat checks, how your clothes fit (and not your…

The Pump & Shred Life: A Husband’s Point of View

A year and 8 weeks ago I weighed the most I have EVER weighed in my entire life. I was frustrated with forcing myself to follow the Paleo diet; I knew I needed a change. I stepped out of my comfort zone and sought help outside of my “box”.  Most of you all know or have seen my success story on the Pump & Shred program, but here’s a quick recap of why I took on the program a year ago.   “I followed an 80% Paleo-Primal diet and thought this was my answer to how I should eat and that it would get me to my desired leanness.  It wasn’t until a few months ago that I came to the realization while this diet works for many in the CrossFit community, it was not working for ME. I was still eating too infrequent and too little. I’d eat a lot more fat than protein, small amounts of carbs, and was never hungry because I was walking around with “nut gut”, always feeling full, bloated, yet forcing myself to eat this way thinking that one day I’d wake up with the body I wanted.” Pictured left: Rick & I Pre Pump & Shred. Pictured Right: A Year Later.  You can read my full transformation story here.  And I’ll recap my “year in review” at the end, but for now…. Let’s get to the BEEF CAKE, shall we?!….. I always think to myself, poor Rick.  He never gets the “real” version of anything.  Pancakes made from egg whites and oatmeal, extra lean turkey, spaghetti squash noodles in lieu of pasta, chicken breasts instead of thighs, cookies that never include butter, sugar or conventional flours….you get the point.  I’ve always wanted to get his point of view and here you have it. (Buckle up;…

Well….Anchors Aweigh, My “Friends”

**For lack of better words I will be using the word ‘suck’ in this post. And while it may seem a harsh description, I feel it’s appropriate. Read on, if you wish. Question: Do your friends ‘suck’? No really….this is an honest question.  Do your friends suck the life out of you? Do you find yourself defending your actions, your lifestyle choices, why you do this or that, or do not do as they do? I will be the first to admit, that I am certain some “friends” of mine would say I “suck” from time to time.  I’m sure they have said the following about me: “I’m not going to ask if she wants to go because she probably isn’t drinking” or  “She’s not going to want to stay out late anyway…..She’s not ‘fun’ when she doesn’t drink, and she’ll either fall asleep, or go home early.”  All of these statements are most likely true and I am absolutely ok with that. In fact, so are the friends that I hang out with the most because we don’t have to explain to each other if and why we aren’t drinking, why we’d like to go to bed at a decent hour (even on a weekend), etc.  It’s refreshing to know that I can get ready to go out and not have to stress about explaining myself to the company I am around. Some people laugh thinking I’m joking, but the sad fact of the matter is; sometimes the people you think will support you the most; will be the first to jump ship. If you’ve been to one of our Pump & Shred nights or have sat in one of mine and Jessica’s nutrition talks, you have probably heard me say, “I just want to warn you; you may…

Are You a “Go-Giver” or a “Go-Hoarder?”

Recently I have come to discover that the fitness industry can become a very territorial place.  I know this post may seem odd coming from a gym owner and a supplement company representative.  What I am about to tell you I should be skewing in favor of my business, my company, my brand, my supplement of choice.  But where’s the honesty in that?   Two thoughts that come to mind while writing this post are: “You can’t be all things to all people” and “A genuine leader will never exploit your emotions or your pocketbook.” We don’t live in a box. We all weren’t made from a box. We all have different desires, different bodies, different goals, different budgets, different schedules, live in different areas, we click with different people.  If I were to expect you to believe that my way or what I sell or what I say is THE. ONLY. WAY. for you to accomplish your goals and the desires of your heart, I would be a terrible leader and I would expect you to run far, far away from me. Remember Where You Came From – But Also Remember It’s Ok to Move On A client sent me an email that included 11 statements: What Your Personal Trainer Wishes She Could Tell You that included this: “It doesn’t really bother us when you cheat on us with another trainer — but it does when you act weird about it later… We want them to find someone who fits their needs. And good trainers usually have plenty of other clients.” –Traci D. Mitchell This is the perfect example of a Go-Giver vs. a Go-Hoarder. I know trainers, coaches, and  gyms who insist that they appeal to the masses, dilute their services to hoard everyone and anyone they can get out…

Add This To Your Workout Bag ‘O Tricks

Today’s post features 20 minute treadmill booty burning, leg sculpting, HITT workout. But before I get to that, I’d like to say that the internet is a beautiful thing.  Where else can you get information, motivation, inspiration, healthy recipes, and workout ideas at your fingertips, instantly?   If you follow the right people on social media you’ll never have a dull, negative moment in your day. In fact, Women’s Health Magazine posted findings from a study that says, “Dieters who used twitter to read and post updates and encouraging messages were more likely to succeed than non-tweeters” They also recommend “Find health-conscious women bloggers who chronicle their weight loss and follow them on twitter”.   Today’s workout was fueled by my Twitter and Instagram #fitfam ladies: Jill Coleman from jillfit.com and Jess Holland.  These are just two of some of my favorite fitness ladies to follow.   Workout Preface: I knew I was short on time.  I knew I needed to do cardio. I knew I needed to do some isolation training. I love shoulder day. And I love to run. But in order to keep my booty from shrinking and my mind from going insane logging more than 20 minutes on the treadmill (distance running=pancake butt) I opted for this 20 min HITT workout.  It’s a mix of CrossFit Endurance training and the Jess Holland Treadmill Special followed by a 20 min shoulder workout posted by Jill on twitter this morning.  If you only have 20 minutes to workout this treadmill workout is tha bomb and I encourage you to try it. Pictured below is the secret sauce to the Jess Holland Treadmill Special: lateral INCLINE treadmill run. The Workout: As posted above based on my running pace. If the warm up mile takes you longer to run, your workout…

What IS Pump & Shred?

If you follow me on any and all of my social media outlets you have most likely seen me shout Pump & Shred from the rooftops. And while you may be aware of the name it has come to my attention that when my own mother doesn’t really know what it is, it’s time I explain just what I do with Pump & Shred; how it’s changed my approach to health, fitness, clean eating, and the lifestyle approach to all the forementioned. First let me tell you what Pump & Shred is NOT based on assumptions people have expressed: It is NOT a competition diet.  We have no desire to turn our every day clients into fitness competitors. End of story. It is NOT a 21/30/90 Day Challenge. We don’t set you up for success that only lasts you a certain time period and then wish you “good luck” for the rest of your life.  We DO have 4-6-8-12 week transformations but our end goal with our programming is to provide you with blueprints and the knowledge to help you continue to eat clean, by knowing which foods to choose based on how much better you feel, perform, and helping you maintain a lean living lifestyle as if it’s second nature. What Pump & Shred IS: The Pump & Shred® program incorporates nutrition, supplementation, and workout plans proven to illicit ideal metabolic function, fat-loss, and muscle building, in a way that is tailored to the individual. The results-based program incorporates clean eating principles, macronutrient timing, basic supplementation, high-intensity interval training, weight training, cross-training, and cardiovascular training. A Plan That Works If YOU Do If you fully commit to the plan; you will get results. The plan is not magic; the magic lies in your consistency to follow through with it.…

Goldilock’s Syndrome

You may be suffering from Goldilock’s Syndrome if you’ve ever said the following: “I’ll take her arms, that other girl’s legs, her stomach, and my face” “I like my arms, but I’d love to have her legs” “If I could put my legs with her stomach and tone up my arms; I’d be just right” Any of those phrases sound familiar to you? I know I’ve caught myself saying something similar multiple times.   Why is it that you DO workout, what are the motives behind eating clean or sticking to this diet or that diet plan?  Is it because you hate your body and are chasing that “perfect” figure of your imagination? When my fitness journey began over 15 years ago (and I don’t say health and fitness because many of those years I was not healthy; I was undernourished) my sole motivation for working out countless hours and counting every calorie was because I hated my body, I loathed parts about it, I suffered from extreme Golidlock’s syndrome but I’ve blogged about this many times so I’ll save you the recap once more.In much recent years, I’ve transitioned from being motivated 100% by negativity towards myself to almost (it’s always a work in progress) 100% being motivated by how my body feels when I workout and choose to eat clean.  I no longer feel compelled to eat a certain way or workout to a certain extreme; I JUST DO.  I do what I need to do and I do what feels right; not because I hate my body, but because in order for me to love it, I need to treat it right.  It’s not a question of whether or not I’m going to order this or that. I don’t have to be allergic to gluten to know I…

Surrender and Surprise Yourself

Surrender:  1. To relinquish possession or control of to another because of demand or compulsion. 2. To give up in favor of another. When I reflect on the one thing my most successful clients have in common this word comes to mind: SURRENDER.  “To relinquish possession or control” is not an easy task.  We want so badly to fight for that control and maintain it, yet it’s the very same thing that is often holding us back from reaching our true potential. The person that comes to mind when I think of surrendering is my friend and fellow Pump & Shred coach, Brooke.  She was my first success story from Anytime Fitness- Fredericksburg and I remember so clearly her hunger for success, how she soaked every suggestion I had for her up like a sponge. There were no questions of “But, why?” or “Are you sure?” or “I know you said to do this, but I decided to do that instead”.  She trusted my expertise, advice, stuck to the plan of action, and got results.   It always amazes me that people want a change bad enough to seek out help, yet when you provide them with a clear plan of action, they fight you, they fight themselves, and end up going back to where they were right from the beginning.  When Brooke surrendered herself for success she had no idea the lives she’d impact and the people she’d change along the way. When you fully surrender, you open yourself up to a whole new world. If what you’re doing isn’t working, “give it up, in favor of another.” When you ask for help, get out of your own way, get out of your head. Fully surrender; you just may surprise yourself. I think Coldplay says it best with, “But…

Beyond The Stage – Texas Shredder

As most of you already know, I have spent the last 12 weeks preparing for the Texas Shredder Figure competition.  I will try to share my experience without boring all of you to tears and writing an entire novel. The number one question, aside from “What’s the first thing you’re going to eat after you get off stage?” is “What made you decide to do a figure competition?” Several months ago I watched my friend, Jessica Clark go through competition prep. I watched her body and her life go to the next level and beyond. Her transformation and inspiration peaked my curiosity and motivated me to see what bikini/figure competition was all about.  I also wanted to get a different perspective on different training regimens, to learn to appreciate a completely different world of training outside of triathlons, running, and CrossFit.  As someone who loves all of those sports, it’s easy to get wrapped up in one training discipline and think it’s the end-all-be-all of health and fitness.  Transformation in All AspectsLeading up to my decision to prep for The Shredder I knew that I did not want this experience to be about vanity. In a sport where you step on stage, scantily clad, and are judged by your body, it’s appearance, and compared against the rest of the people in your class it can easily be seen as just this.  The transformation, the dedication, the sacrifice, the time, the countless hours of training falls on dead eyes to those who look at it on the surface.In order for me to feel my best and commit to training and competing in this competition I knew I had to not only train my physical self, but my mental, emotional, and spiritual self as well.  I gave up watching all my Bravo TV…

6 Week Spring Shredder Challenge

Mark your calendars; the Spring Pump & Shred Shredder Challenge is almost here!   Enjoy your Spring Break vacations and then get ready to hit it hard for summer swimsuit season!    When: March 17 – April 26th.   Why: These 6-week challenges are perfect for those looking for a jump start program, where Shredders learn how to eat clean, train smart, and live lean for long-term success! Oh, and of course lose body fat, shed pounds, and feel GREAT for Spring!   Where: 5 Fitness Training & Yoga with yours truly coaching YOU and your fellow shredders! Grab a friend, husband, sibling, co-worker, neighbor…   What you can expect from the 6 week challenge:   6-Week Shredder Meal Plan and Tips for Success Supplement Guide Guide to Eating Out Weekly Check-ins with Your Coach Weekly Group Workouts Weekly Pump & Shred™ Recipes Weekly At Home Workout Plan Shared group experience and support system   Contact me for pricing, payment, and discount options.  Register soon; only 10 spots available. mel1039@gmail.com   In Fredericksburg? No problem….You can join the 6 Week Shredder Challenge at Anytime Fitness – Fredericksburg with Brooke as your coach.      Peace.LetsGetToShredding.Love.

Are You a Spinning “Super Quad” Scaredy-Cat?

I was inspired to write this blog post during a spin class I was taking at Tetra Fitness this morning when the instructor yelled out during the warm up, “Spinning will not make your legs big. Lifting heavy weights will. Spinning tones them. We aren’t building big legs in here; so don’t be afraid to work” (Joe, I hope quoted at least some of that right) and I was glad that he mentioned that fact in class. “I’d go to Spin class but I don’t want my legs to get bulky”  and “I don’t ride bikes because my legs get bulky really easily”  I have heard those two sentences over and over since I began teaching cycling classes almost 10 years ago.  Below are some pictures from when I taught spin class about 3-4 times a week; sometimes twice a day, as well as rode a bike outside. I mean, I may be biased but these pictures don’t scream “Super Bulky Quads” to me.     “Cycling doesn’t make your legs bigger, but bread and pasta do,” Holly Rilinger. In case you aren’t just yet reassured by me; take a look at this article; it’s a great read for all those who are scared to step into the spin room in fear they may walk out with The Incredible Hulk legs:  Does Spinning Lead to Bulky Quads?   Peace.SpinningIsShredding.Love.

Going PRO

What separates a Professional from the rest?     A few weeks ago the topic of “Going Pro” was addressed at LCH.  The definition given of a professional was: “someone who professes who they are in everything they do.” If one is to take the definition above seriously; “going pro” is not easy.  To me, this means that as a fitness professional, coach, gym owner, and Christ follower I have a big responsibility to practice what I preach in everything I do.    I have set some goals in the next few months that required me to make the decision to not drink any alcohol and maintain a regimented, clean diet.  I made this choice and I decided to commit fully; to go pro.  I decided to undertake this not only for myself, but as a testament to my clients and people I am trying to influence; that it’s less important to “talk the talk” than it is to “walk the walk.” If I’m going to ask my clients, colleagues, gym members to maintain a healthy and active lifestyle, I should do the same.  If health and fitness is truly my passion, my life, and my joy it needs to be professed in everything I do and say.   For example, while I was working out the other day I witnessed a personal trainer walk up to his client, eating a cookie and holding another in his hand saying, “I was so hungry when I woke up this morning. This is my breakfast.”  A part of me was shocked and a part of me wasn’t because I realize that not all trainers take their jobs/actions/profession seriously, which is a shame.    This isn’t to say that I don’t ever choose to eat poorly or that I don’t take rest days; that would…

Returning the Favor

With my birthday approaching I’m reflecting back on all that has happened in the last 29 years of my life.  The older I get, the more I think birthdays should be less about celebrating the person’s actual birthday and more about celebrating the people who “birthed” them.  The never-ending encouragement, love, and support I have received from my parents, my family, my friends, my husband, and the people in my life; for them I am forever grateful for “birthing” me year after year.  I’ve Never Been Told “You Can’t” Therefore I Continue to Try From what I can recall, there was never a single moment in my life that my mom or dad ever told me “Melisa, you can’t do that.” Sure, they may have told me I couldn’t date before the age of sixteen, or I couldn’t stay out past a certain time, or that I couldn’t skip school.  Those to me are words of caution; not words of doubt.  I truly believe that my desire to continue to challenge myself, to try new things and to take risks is because there has never been a seed of doubt planted in my mind since I was young.  If I wanted to play a sport they didn’t say, “Oh, what if you get hurt?”When I wanted to play the clarinet in the band they didn’t say, “What if you aren’t good at it?” When I told them I wanted to go to college and then to grad school they never said, “You can’t do that; we can’t afford it.” Instead they helped me apply for scholarships, student loans, and contributed as much as they could. When I told them I wanted to train for a marathon, triathlon, travel the world to compete, they never expressed a doubt that it couldn’t be done. When…

3 Random Foods I Swear By and Why

Two out of three of these items below I have every. single. day.  I was introduced to their benefits several months ago by researching different blog sites and articles.  Of course, I do not combine all three of these together.  Read on to find out why I love them and swear by them. Apple Cider Vinegar: I add a Tbsp. of this to my morning vanilla Muscle Gain shake, along with some other supplements that help hide the bitter taste and ease the ability to chug it down. However, I used to mix it with a bit of water, a squeeze of lemon and drink it like a shot. You can try that as well. Why I swear by it: It’s full of enzymes and potassium, helps support a healthy immune system, promotes digestion and ph balance, as well as helps remove body sludge toxins from the body. (bragg.com) It’s like doing a daily cleanse; and what’s not to love about that!? Unsweetened Cocoa Powder: In a perfect world I would have the organic kind, but until this runs out, I’m working with it.  Adding a tablespoon of unsweetened cocoa powder to my protein drinks or mixing it at night with water and stevia is a little tip I picked up from jillfit.com.  Why I swear by it: I follow Jill Coleman on twitter and after seeing her post several times about how it curbs sugar cravings and it’s benefits I decided to research it and give it a try myself. If you have a sweet tooth I highly recommend adding this (1-3 Tbsp)somewhere in your diet throughout the day.  It honestly has saved me from diving face first into a sugar-laden, fat-filled, “Ize gotzta have something sweet” binge! Nutritional Profile: Aside from having only 10 calories, 0.5 gm fat, 3 gm carbs, 2 gm…

Why I Don’t Set Goals

New Years has come and gone, resolutions have been made, it’s nearing the end of January and according to some studies it is around this time that most people’s resolutions have already been abandoned and long forgotten. This is why I don’t make New Years resolutions; it’s like they’re innately meant to be broken as soon as they are made.  And this may come as a newsflash to some of you, but I also don’t set goals. Or perhaps, I should say; I don’t write down my goals. Honestly, I’ve never been a goal-setting, type person. The biggest accomplishments in my life were never written down. I never wrote down “compete in duathlon world championships” “get a masters degree” “find a job that I love to wake up to every day”, rather they were thoughts, backed by determination and put into action.  For the majority of the population, writing down goals and visually seeing them is a great motivator.  For myself, it’s not and I’ll explain why, below.(Below is a pic from my 2009 workout journal. This is one of the first times I ever wrote down my goals and needless to say I learned my lesson.) If you’ve been following my blog for a while or you know me well.  It is obvious that the above goals DID NOT happen. In 2009, I did go to Gazelle practice regularly, I attempted to run 30 miles/week and I did run the Boston Marathon, but it wasn’t under healthy, un-injured conditions, and it was over 4 hours while hobbling through stress fractures. Lesson learned: do not write down goals, ever again. Oh, and I don’t think I lost 8-10ls either. Who are you goal-setting for?In the past when I have been required to set goals and write them down, I felt pressured to write goals…

Day 30: Thankful Novemeber Post – FAMILY

For the past 30 days I have posted a picture of something or someone I am thankful for as part of  my #ThankfulNov challenge on Instagram.    Today I have saved the best for last; my family.  Without them I would not be a quarter of the person I am today. And while I am grateful for my entire family, I am especially thankful for my mom and dad who have loved and supported me unconditionally.   When I was younger I wrote poems all the time, mostly in birthday cards, or for Father’s Day and Mother’s Day; so today I decided to “go back to my roots” and write a poem again.     Hodgepodge Family   We are a hodgepodge of a family; a very unique clan, I know without a doubt, for us God had no other plan.   Through good times and bad and lots of “great” in between, The love, support, and life lessons I’ve learned it all seems like a dream. The youngest of three brothers, a loving mom and dad, Thinking of childhood memories, I’d say it was really pretty rad! We are a hodgepodge of a family; a very unique clan, I know without a doubt, for us God had no other plan. No ‘keeping up with the Jones’ no white picket fences, Yet when it came to our education and well-being, mom and dad spared no expenses. There is a saying that goes; “Being happy doesn’t mean everything is perfect. It means you have decided to look beyond the imperfections.” Though seen less as “imperfections” and more of God’s interventions. Reminding us of what’s important; to love through thick and thin, Married, divorced, matters none, because with love we always win. We are a hodgepodge of a family; a very unique clan,…

The Recon Mission After Your “Cheat Day”

Consdier this Part II of: The Secret Behind Cheating   Because personal training is pretty much like a counseling session, and because as health nuts we all feel compelled to confess our deepest, darkest, “cheat meal” secrets in an attempt to make us feel better, I hear quite often the regretful woes from clients of “I drank an entire bottle of wine last night” or “yep, I polished off every bit of that pint of ice cream” or “I ate an entire pizza and drank 3 beers yesterday”….   My usual response to the above is usually, “Well, I’m glad you got that over with; now it’s time to get back on track.”  This is the pivotal step in continuing your healthy lifestyle vs. repeating the habit day after day. Without hesitation, “get back on track” and form your recon mission.   Just in time for Thanksgiving and the holiday season; here are a few steps that I have found help relieve the bloat, the gas, the guilt, the pounds from creeping on, and ending up feeling like this…. To quote my friend, Chelsea Handler, “If you know someone who doesn’t agree that farts are hysterical; then they’re probably a terrorist” It’s Thanksgiving; Enjoy Yourself For Baby J’s Sake I know it is with best intentions, but when I hear people say, “let’s do a Paleo Thanksgiving” I immediately think to myself, “oh, great idea….let’s not.”  In my opinion, Thanksgiving is the one time a year where you are allowed to let loose a little bit; to enjoy a piece of pumpkin pie or your favorite holiday treat; without judgement.  The key words being “piece” or “serving” – not the entire pie or pan of dressing.    Step 1: If you know you’re going to indulge: The Pre-Recon Mission Workout. Any workout is better than none; but doing an interval/weight…

More Than a Certificate

It is Day 7 of “Thankful November” pics.  Yesterday I received this in the mail; I’m am officially official in the CrossFit coaching world.  Due to procrastination in taking the exam; 3 years later – here you go, world.       However, we all know how I feel about a certification (see here).  To me, it’s really just another piece of paper that if chosen to display on the wall, people can say, “Oh, wow you’re CrossFit certified” and then move on to something else five minutes later.   I am not saying I’m not thankful for my CrossFit certificate.  What I am saying is that I am more thankful for the opportunities CrossFit has allowed me, and the doors it has opened to so many great people along the way.    I am thankful for a community that recognizes and exemplifies beauty in strength.    I am thankful for a sport that makes me challenge myself to compete both mentally and physically every single day; with every single workout.   I am thankful for the humbleness it shows me; that I am not perfect at everything; that not everything comes easy or naturally, and that at some point you cannot “fake it till you make it.”   Most of all, I am thankful for the amazing friends I have made through the different CrossFit communities I have coached and trained with. I have met so many amazing men, women, children, and families that inspire me on a daily basis.    Yes, the sport is great; yes, my increased strength capacity is great; yes, the “out of breath, this sucks, but feels so good” feeling is great; but what I truly love most is the people who make it great and who make my life even greater!   Peace.CrossFitPeeps.Love.

Shout-Outs of Thankfulness

This month I am challenging myself to post a picture a day on Instagram of something/someone I am thankful for. I opened it up to my Facebook and Twitter friends and it’s fun to see who’s following along and the different things people are posting.   I remember doing something along these lines a few Novembers ago; below is a picture of the post I found from November 2, 2009.  The things listed then that I was thankful for, make me think “Oh, how time flies”.     Today is Day 5 of the things I am thankful for and here is what you’ll find on Instagram today: “I am thankful for AdvoCare for the champions they build on and off the field. From champion, world-class athletes, to champion mothers, fathers, children, leaders, businesses, and much more.”      If Rick and I would’ve never said, “Yes” to AdvoCare, I know without a doubt we would still be struggling to keep our Anytime Fitness in Fredericksburg open. I would probably still be driving every single day to work in Fredericksburg; because we wouldn’t be able to afford someone to work the gym for us. Opening the gym just a few months after we were married and still keeping our personal training clients was a struggle not just on ourselves, but our marriage as well. We never had any time left over in the day to spend with each other, and the income opportunity that AdvoCare has allowed us; has without a doubt saved our marriage as well. However, AdvoCare is about more than just us and that is why I am forever thankful for the opportunity is has provided not only us and our future, but our children’s future, our families’ future, and the future of so many of our…

The Secret Behind Cheating

Warning: this post may come off a bit harsh and it may sound like I’m pointing fingers.  I want you to know that when I post, I am also talking to myself, and while I don’t have to explain what and when I eat; I’m sharing this post to help guide you through your next foodie affair!   If you are my Facebook friend and happened to have seen my “His” and “Hers” cheat meal picture last night, you may have had the following emotions running through your head:   “Must be nice; I wish I could eat that.” “Ugh, well if she can/does eat that, so can I.” “I’d love to be eating that right now. That’s not fair!”   First of all,  “cheating” vs “treating” lingo doesn’t make a lick of difference to me. Especially since most of the time when we do indulge, it’s never really a “treat” for our body.  Butter, grease, sugar, and all other not-so-great foods do not warrant the word “treat.”  Which is why my “cheats” are few and far between. A “treat” for my body is a hearty protein shake, my morning Pump and Shred oats, or a big bowl of spaghetti squash with chicken sausage.   Let’s shed some light on this topic of “cheating”; shall we? 1. I have cheat meals; NOT cheat days. This is how my week used to go: Monday through Thursday (mid-day) I’d be very on point with my nutrition and clean eating. Thursday night would roll around and I’d snack on chips and salsa, or something similar. Friday and Saturday nights I’d have a few cocktails, make late night bad food choices, and Sunday Rick and I would have a “cheat” dinner followed by “cheat” dessert. And then Monday, I’d start all over and vow to eat clean again all week.  This was…

You Validate You

Several months ago I posted a blog “Remember Where You Came From” that was about embracing all types of fitness programs, not just CrossFit because let’s be honest, if you’re in the CrossFit world, you tend to think it is the “end all; be all of fitness programming.”   Today I am stepping on my soap box again to shed some light on another common misconception: Not all personal trainers, coaches, and fitness instructors were born with the calling and innate gift of becoming personal trainers, coaches and fitness instructors.    Let me give you an example of phrases I have heard in the past 10 years I’ve been in the business.   “Oh, she’s a personal trainer now? Wasn’t she a stay-at-home mom? What does she know about working out?”   “Why is he getting CrossFit certified? Does he seriously think he’s going to coach?”   “Her degree is in business; what does she know about nutrition?”   “Didn’t she used to weigh like 200 pounds, and now she teaches Zumba? Ha…”   “Oh, he’s got to be an awesome coach. He has like 4 different CrossFit certifications, he eats 100% Paleo, and I think he competed in the Games last year.”   What do all of these statements have in common?  I’ll let my boy, Chris Farley explain…    Degree in Health, Fitness, Nutrition or not; and all the certifications in the world don’t justify whether or not someone will be a great personal trainer, coach, or fitness instructor.  In fact, some of the most badass, inspiring, motivating trainers/coaches that I know were once engineers, stay-at-home moms, ex-corporate world workers, and even overweight nobodies before they became who they are today.  These people are probably more passionate about health and fitness and getting their clients to achieve their…

Self-Confidence Formula For Everyday Life

Two weekends ago, Rick and I had the pleasure of meeting Ron Reynolds (the Yoda of AdvoCare), a man of much knowledge, experience, talent, inspiration…I was nervous and excited all at the same time.  I have been following his daily “Mental Vitamin” posts on Facebook and recently just finished reading The Power of Habit upon his recommendation in one of his “mental vitamins” a few weeks ago.    So of course, when we got to sit down and chat with him over lunch, the first question I asked him was, “So, what book should I read next?” after telling him I had just finished The Power of Habit.  Without hesitation he said, “Well then, you must read Think and Grow Rich, next.”   Below is the 5th component of the “Self-Confidence Formula” in Think and Grow Rich; which the author recommends to memorize and repeat until it becomes part of your subconscious.  I completely believe in every statement below and think they are useful in not only becoming successful, or growing a successful business, but in every facet of life as well.   “I fully realize that no wealth or position can long endure, unless built on truth and justice, therefore:   I will engage in no transaction which does not benefit all whom it affects. Every situation should be win-win.  A “What’s in it for me mentality” doesn’t build true, trustworthy, meaningful relationships.    I will succeed by attracting to myself the forces I wish to use, and the cooperation of other people.  “He who is not with me is against me, and he who is not gathered with me scatters” (Luke 11:23).  I’ve learned long ago that not everyone is going to support you, believe in you, favor you. I don’t have the desire nor the time to convince people.  Either you’re on board or you’re…

Positivity. Get Some.

“The average person processes 50,000 thoughts a day. And of those 50,000 thoughts, 80% of them are negative.”   This past weekend, Rick and I had the opportunity of hearing Bryan Dodge speak at an AdvoCare leadership training.  While he had so many great things to share with us, the one thing that got me thinking was the above statement.   While it is sad; I can see how this occurs.  Think about it. It’s very easy to wake up in a  happy, go lucky, good mood.  But then we turn on the TV watch the news and hear doom and gloom. Or we check our Facebook and see someone’s political views that are different than ours, and we get our panties in a wad.  We get honked at in traffic, we hear negativity on the radio, other people’s bad moods at work infect us, and before we know it, our day has gone from great to “gosh, I feel miserable.”   Say it Loud, Say It Proud     As a personal trainer, coach, and gym owner, it is my responsibility to motivate, inspire, and encourage others to be healthy, active, and positive in all areas of their life. Which is why I try my best to only post things to inspire people, not to boast, and not to brag, but mostly to encourage people to move, try new things, challenge them in some way to do something positive.    If people find this annoying or think it’s an attempt to brag on an accomplishment, then I say “Great; and show me what you got, I’d like to applaud it, too”    I would much rather read a status update about someone getting a raise at work, reaching their sales goal, setting a new PR in a lift or workout, breaking a weight loss plateau, posting pictures…

Are You A People Pleaser?

Do you spend your time being a people-pleaser, or do you focus on pleasing the people that matter most?   I was inspired to write this morning after I saw this post on Facebook by my friend, Jonathan.   I couldn’t agree more with Jonathan.  Being comfortable with knowing that not everyone is going to like you, and that you don’t have to be bestfriends with everyone you meet, takes a lot of maturity and self confidence.    Several years ago when I taught step aerobics at Texas State, I would get upset when people would take my class for 5 minutes, and then suddenly leave and not come back.  It took a while for me to realize and be ok with the fact that not everyone liked my style of teaching, the choice of my music, or just me, in general.  After the first several times it happened, I would just raise my hand, wave, and shout, “Bye, thanks for coming to class” and then move on to teaching the people who were most important, the people who wanted to be there.     Too many times we force relationships to work, we say and do what we think will attract others, and spend so much time, energy, and stress convincing others to like us, our products, our services, while ignoring those who truly want and need our attention the most.    “Your life is about transformation, which takes place from the inside out….not conformation, which is someone’s external, superficial idea of who you should be” -Joyce Meyer.   It’s amazing when you let go of trying to be everything for everyone and focus on being yourself for the people that matter, how much more you will grow, how many more of the right opportunities will be presented in your path,…

Why Is It That You Do What You Do?

I read a devotional last night talking about being “Uniquely You, “ and alluded to the fact that we all have been given unique abilities, assignments to fulfill in our lives. And ended with the following:  “Look back over your life. What have you consistently done well? What have you loved to do? Stand at the intersection of your affections and successes and find your uniqueness” – Max Lucado. When I think back on what I have consistently done well and what I love to do, the first thoughts that come to mind are compete, workout, train, and help motivate others through coaching, teaching, training, building relationships, all with a passion for health and wellness.  I have great affections for all these things and have had relative successes, but personally it has never been about the success or the money (or the lack thereof) or trying to earn the title of “The Best Personal Trainer in Austin, Texas”.  The joke in college was that if you took the majority of your classes in Jowers (the PE/Health building at Texas State), you obviously weren’t going to college to “make money” when you got out. This morning I was reminded of why it is that I do what I do, and why I love every second of it.  From the early mornings, to coaching in the cold and rain, from last minute cancellations, to taking naps in my car during breaks, to getting a sweet basket of surprises on your “2 Years of coaching bootcamp anniversary.” “These are a few of my favorite things….”   It’s true what they say, “Time flies when you’re having fun”.  I can’t believe it has been two years since I have been coaching these ladies (and their kids-see below).  If I had known it was near our…

Ah….Fall….

Judging by the Facebook posts and twitter updates, it’s safe to say that the majority of us are ready for Fall and are excited the month of October is here.  As much as I love basking in the Texas summer heat, I do enjoy cooler mornings, breaking out my lululemon wunder unders, warm cups of coffee, long sleeves and shorts, and knowing the holidays are right around the corner.   However, it’s in these next few months that people seem to “Fall” off their health and fitness routines.  Families become busy with youth sports, holiday sweets and treats are lurking around every corner, Starbucks comes out with their million-and-one holiday sugar bomb flavors, the grocery store aisles are filled with Halloween candy…. Just because it’s there doesn’t mean you have to buy it OR eat it!   “Oh, you love layers?” I hear women say all the time, “Oh, I love Fall because I can wear layers, and jackets, and boots, and scarves…”  And while I love to wear all of these things, too, all these beloved layers and jackets tend to hide the reality of the extra layers we put on our bodies during the holidays.    Pumpkin This, Pumpkin That, Gingerbread Here, Gingerbread There…     Seriously….I don’t mean to be a buzz kill, and I’m not saying you should go on a holiday baking hiatus, because I know how much joy it gives me to bake during this season, but if you don’t want to “fall off the wagon” make sure you pick and choose what, when, and how often you’re going to bake and eat treats.  Try looking up healthier alternatives to your favorite recipes.  They DO exist.  And just because it’s gluten free, made with almond flour, and agave nectar, doesn’t mean it can be eaten every day, worry-free.   Love The Fall, Love The Flavors, But Love Yourself…

Complacency Kills

“Complacency is the killer of our natural can do/ will do spirit.  And it sets in before we know it” ____________________________________ When do we stop striving to be better?  At what age do we “get comfortable” and just decide that we’re ok where we are, with what we are doing, with how much money we are making or not making, with how often we give gratitude to whomever we believe in, with showing just enough love and support to our spouse, children, parents, and friends, to get by? I love routine. I live and breathe and function by planning, scheduling, and following my daily routine. And while routines are great for most tasks in our life; they can cause us to become brain dead, robotic. We start to live and act and work in a bubble. We get comfortable with our friends, our job, our finances, and we sit and stay. And some of us never move beyond or strive higher or outside of our bubble because it took hard work to get there, and why would you ever want to leave it after all of that? “Don’t become so well-adjusted to your culture that you fit into it without even thinking” –Romans 12:1-2. My goal of this blog is not to say I have everything figured out, but to serve as more of a reminder to myself to never settle, to realize that in my comfort zone I become weak and numb and to share where I struggle with complacency in the hopes that it helps you relate and encourages you to discover that it’s really not ok to be stagnant.  We were called to be different, distinct, and excellent at everything we do and that’s not something we hear everyday, like we should. SELF DEVELOPMENT – Physical and…

Paleo Faileo – Part II

“I’ve spent the last two years forcing my body to adapt, omitting foods and food groups in the hopes I would see amazing results of what I thought my body would look like after consuming massive amounts of meats, vegetables, nuts, fats…. And here I am, two years later at a crossing roads of what I thought I knew vs. what everyone was telling me to do vs. feeling great, yet feeling “bigger” than I’m comfortable with vs. telling myself it’s ok because it’s Paleo and you’re strong, and dealing with issues that were beyond my control, beyond the food itself” Here’s my rationale from Part I, not as if I need to give it but just in case you’d like one.  I am NOT Paleo; I eat Paleo-like foods. 1. The Paleo Box When people assume you eat Paleo, you’re put in a box of “That’s not Paleo; I thought you were Paleo. Oh, you’re not Paleo?”  I don’t prefer to be in that box.  I eat clean, not Paleo, period. 2.  I don’t have a problem with eating or food.  I have a problem with not eating. To be honest, the task of eating is bothersome to me. I like to eat when I want and not when I don’t.  When I was eating Paleo I would go hours without eating, fueling myself on mostly fats, eating 2x/day and maybe one snack.  This obviously was not working wonders for my metabolism. 3. Fat Doesn’t Make You Fat. We’ve all heard this and while it’s true, it surely wasn’t making me lean.  I like to think of the saying, “If it’s not broke, don’t fix it.”  Why would I intentionally add oils to my foods, start eating bacon, cooking with coconut oil, and eat more avocados just because it’s Paleo? Why force myself to add unnecessary fats…

What If It’s More Than Just The Food?

 Disclaimer: This is my personal experience, thoughts, views, body.  Take what I’m about to say “For What It’s Worth”…. I’ve finally come to terms with this fact:  The Paleo way of eating does not agree with my body.Before, you get your Paleo panties in a wad, read on as I explain. I’ve spent the last two years forcing my body to adapt, omitting foods and food groups in the hopes I would see amazing results of what I thought my body would look like after consuming massive amounts of meats, vegetables, nuts, fats…. And here I am, two years later at a crossing roads of what I thought I knew vs. what everyone was telling me to do vs. feeling great, yet feeling “bigger” than I’m comfortable with vs. telling myself it’s ok because it’s Paleo and you’re strong, and dealing with issues that were beyond my control, beyond the food itself. The Video and Words That “Changed My Life” About 4 months ago, after my 60 Day Yoga Challenge and training for a half marathon, I had hit a point of frustration in my training.  Here I am, an athlete, training multiple times a day, eating 80-90% clean, and struggling to get lean; continuing to gain weight.  I saw this video posted on Facebook, decided to watch it, and what I heard sent me immediately to the doctor. “If you are eating clean and you are not getting rid of the weight and holding onto weight, YOU HAVE OTHER FACTORS GOING ON. You should be getting those blood panels done” –Brian MacKenzie You Want Me To Do WHAT?So….Went to doctor. Asked for blood panel test. Had a consultation with her. Here’s what she said.  “We’ll go ahead and do a blood panel, but I think you should try eating 900 calories a day for the next month and see if that helps. …

Caught Between Two Worlds

**For some reason blogger has decided to highlight certain sentences.  There’s no relevence to this. Please proceed.** What if someone told you, “I’m doing this new type of workout and I love it! In the past year I’ve gained 10 pounds, my button-down shirts no longer fit my back, nor my arms, my shorts are a little tighter in the butt, and I really think you should join me! You interested?” Most women would probably say, “Uh…no thanks” In hindsight, when I think of my body 3-4 years ago, in comparison to what it looks like now, I’m not real sure if I would’ve started CrossFit.  And I especially wouldn’t have if someone told me the above results would happen.  However, if I’m comparing my body to how it feels, performs, and recovers from 3-4 years ago, I’d choose CrossFit as my method of training, hands down. If you look at pictures of most CrossFit athletes, it becomes quite obvious  CrossFit doesn’t make you skinny, it makes you strong.   And for a lot of us, that’s a hard pill to swallow.  Or for me it was, and at times, still is. In high school I wanted to be thin. I wanted my hip bones and clavicles to show. I tore out pictures of thin models in magazines and Abercrombie catalogs and taped them on my bedroom wall.  Just ask my Dad, they’re still hanging up in my room at his house.  In college I wanted to weigh as less as possible because I thought, the less you weighed, the faster you ran.  My mind and body image goes back and forth from what was, to what is.  What I wanted to look like then, to what I want to look like (or think I should look like) now.  …

Make a Move; Take a Chance

There’s two important phrases that play over in my mind when I think about taking on something new in my life.  “What have you done that has changed your life significantly from a year ago, two years ago, three years ago?” more importantly, “What are you doing today that will get you to where you want to be in the next 3-5 years?” and, “If you don’t do it; somebody else will” When I think back on where I was three years ago, the decisions I made, the adventures and risks that were taken to bring me where I am today, I am full of gratitude.  Let me start by saying, this post isn’t to talk about all the wonderful things I’ve done or that have happened in my life, it’s about taking chances and the realization of how things become full circle in life.  How stepping out in a leap of faith and opportunities we take and miss, impact where we are today and in turn, who we begin to impact, and help change in the next 1-3-5 years; even lifetimes.   Pictured above 3 years ago beside me, are two of my bestest friends, Karen and Jessica.  This was our first CrossFit competition, Fight Gone Bad, and we had been doing CrossFit for less than 3 months.  Three years ago, we took a chance to try something new; something different.  Three years later, we are all CrossFit coaches, loving the sport, the people we have met through CrossFit, and best of all, these two ladies are going to the  2012 CrossFit Games to compete for  Team CrossFit Central.  I am so proud of them for breaking barriers and accomplishing their goals.  Have their lives and the lives of others changed significantly in the last 3 years? Definitely. And I guarantee, they wouldn’t have it any other way. Three years…

Change, Change, Change It Up!

When I started running in high school, I ran the same 4 mile route every day around the same exact pace.  I always told myself as long as I made it back to my house between 34-32 min, it was  a “good run”.  Did it make me fast? Probably not. Did it get the job done? Sure. If you want to be fast, you have to run fast, which means, you must train fast. I have clients that tell me they would like to run faster, yet the majority of their running consists of going to the trails or running around their neighborhood and like my previous self, they run the same route at the same pace, again and again.  So…if this sounds like your routine and you aren’t seeing the pace results you would like , then it’s time to Change.It.Up! 3 Mile Loop: Interval Training The workout below isn’t rocket science; it’s basic interval training which should be a part of any running program.  This is what I did today on Lady Bird Lake trails.  It’s simple and familiar for most people who live in Austin and run on these trails, and best of all, it can be completed in 25 min (or less if you are a speedster). Park under Mopac Bridge and start your 3 mile loop running towards the Lamar Bridge. The Workout: 5 min warm up (easy pace) 6 x 90 sec covering as much distance as possible / 90 sec easy-moderate pace 3-4 min cool down. Your goal should be to complete the 3 mile loop as close to 25 min or less if possible.  Now, I know some of my faster running friends are thinking “25 min for 3 miles? That’s kinda easy.” Remember, this isn’t an all out 3 mile time trial.  8-9 minutes is spent warming up and cooling down. 9…

A Moment of Transparency

I am a woman. I am an achiever. I am never satisfied. A friend posted this picture on Facebook the other day and it really “hit home” to me.  Like many other women and especially those either employed and/or surrounded by the fitness industry, there is a lot of pressure in regards to body image, appearance, weight, body fat, leanness, etc.  These concerns are in the forefront of my every day life. If my clients aren’t worrying about them, I am.  The Sad Reality I’m not sharing this so that you can all reply by showering me with compliments.  I am sharing this because I know I am not alone in my thoughts, and I know that some of you can relate.  The reality of this picture is that for as long as I can remember, I have “hated” one thing or another about my body.  I’m not sure where it came from or when it even started, but out of the 365 days in a year, I’d say at least half of those days I have said one negative thing in regards to my body or my appearance to myself or to someone else (poor Rick takes most of the brunt).  I’ve made commitments to myself to be more positive, to stop the self-hate talk, to focus on my strengths.  It works for a while, and then before I know it I am consumed with comparisons to other athletes, trainers, fit women.  I look at them, and then I look at myself, and instead of embracing the good things I do have, I focus on the negative.  All This Work…Where Are The Results? I sometimes think about this girl my friends and I used to see when we worked at the rec center in college.  She was at the gym in the morning, she was at the…

Remember Where You Came From

Prepare yourself as I step on my soapbox… I saw this picture on Facebook the other day with the caption, “Nothing says CrossFit like the Reebok Super Ramp RL 7.0 Elliptical…..” And then it made me think of this shirt And, then I thought, “Heaven forbid….somebody does something other than CrossFit.” (Insert eye roll and pissed off tone of voice) Here’s my beef with these two scenarios.  First, the elliptical pictured above is not a CrossFit specific elliptical, and if it was big deal….at the end of the day it’s still a method of conditioning.  Yes, probably one that most seasoned CrossFitters would scoff at, but as someone who doesn’t live and die for CrossFit alone, and as someone who trains clients with different types of methods (not just CrossFit), and as someone who understands that not every body, nor everyone wants/needs to do CrossFit to be in shape, to get a good workout, to feel better about themselves; it disturbs me that some people forget where they once were, or where most people start. Now don’t get me wrong: I’m not hating on CrossFit. I am a CrossFit coach. I do CrossFit myself, but I also do other things. I even enjoy the elliptical from time to time. And if that makes me less of a “CrossFitter” in someone’s opinion, I could honestly care less. Remember Where You Came From I would bet that 4 out of 5 people who do CrossFit didn’t just wake up one day, roll out of bed, and decide to join a CrossFit gym. Rather, I’d say the majority of the people (aside from ex-athletes) filling CrossFit gyms started in a regular gym, doing bicep curls, lat pull downs, on the elliptical, or in a step class, kickboxing, spinning class, on the stair climber, playing racquetball, or hell…even the recumbent bike.  We all started somewhere. We…

A 6 Pack in 60 Days of Bikram?

I know you’ve all just been dying for the final post on my 60 Day PURE Bikram Yoga Challenge.  Due to our computer crashing last week, I’m just now getting to it.  Enjoy… When I was in high school and wanted to get my belly button pierced my mom told me, “when you get a six pack, you can get your belly button pierced”. It was if she knew 15 years ago that her daughter, no matter how how much she dieted and over-exercised, would never have a six pack. Well, my friends…60 classes of Bikram yoga in 54 days and I’m here to report that….wait for it….. I still don’t have a six pack. In fact, I’m probably the only person in the 60 day challenge that didn’t lose a single pound (aside from water weight).  And I’d be lying to myself if I said that wasn’t one of my motivations for doing the challenge.  However, I’m over it because aside from long lost six pack and “so 10 years ago navel piercings”, there is quite a bit I did improve throughout the challenge. Most improved area(s) of my body:I feel like my legs are more trim/toned (why can’t it ever be the area of the body you actually need work on) and I lost an inch and a half in my hips. I’m also certain I lost any sign of “apple bottom” I may have had before. Which I’m thinking is a lost cause anyway cause apparently flat asses run in the family.  Most Improved Posture: Savasana (dead body pose) and staying still between standing postures. I know what most of you are thinking, “How hard is it to lay on your back; what’s there to improve?” You try to not move or wipe sweat as it beads up and rolls down your body, tickling…

Serrano Seeking Habanero: 56 Classes and Counting

“It was then that I learned to let go…it is now that I truly breathe”  I saw this quote in the Bikram Yoga 108 studio in New Orleans.  And I thought, “How fitting is this quote for my practice, and my life in general?”  Since I last updated on the 60 day challenge I was frustrated, “injured”, about to quit, and here I am with only 4 more classes left!  In the past 55 days, I’ve learned to “let go” of being competitive with myself in the yoga room, I’ve learned to “let go” of expectations on how I will perform, and I really have began to not only breathe, but to just do the yoga, listen, move, and stay focused on the overall goal.  I’m a Serrano; Seeking Habanero Status What does this mean? Well, at PURE Bikram Yoga, 50 classes completed you’re aHabanero.  55 classes a Serrano. 60 Classes a Habanero…the hottest pepper there is.  And believe me when you leave a 90 minute class that averages 105-110 degrees and 45-55% humidity; you are one hot pepper! So…What’s been going on between my 35th class and 56? Purist:  I think it’s safe to say that my body has become very efficient at detoxing and doesn’t handle “retoxing” quite as well; which I found out the hard way the weekend of my birthday celebration.  Or perhaps I did a little too much “retoxing” in one night.  Either way, purist or not, I realize with all this detoxing I’ve become more of a “light weight” than I already was, if that’s even possible. Colon Irrigation in “The Big Easy”: Hannah and I visited Yoga 108 in New Orleans the weekend we were there for Mardi Gras. I joked, “I wonder if everyone’s sweat is going to smell like king cake…

Tears, Balls, and 35 Days Down

I’m officially more than halfway through the Pure Bikram Yoga 60 Day challenge! “The Yoga is telling you something.  You’re doing too much” The above are words of wisdom I got after consulting with one of the instructors after class.  Words that after he said them, I said to myself, “No, chit…This. Is. The story of my life” Tears…Oh, Silly Tears I cried a few days ago.  I had a horrible yoga class.  Every posture (even the easier ones) bothered my hamstring.  I went home, vented to Rick and cried.  I admit, it was a bit ridiculous.  Who the hell cries about yoga? Seriously….it’s YOGA. Not a terminal illness.  *In my defense, my hormones were ahem..not in their natural state last week* Le’ Hammie Situation I strained my hamstring doing handstand walks…which is a relatively easy task, but apparently since my hammies are uber stretched and over-worked, it didn’t go over too well with my body and thus…I went to yoga, had a sucky class, and afterwards sought advice from my instructor on whether or not I should quit the challenge.  I told him that I’m doing the challenge, I run, I CrossFit, and I don’t understand why I’m getting hurt and how no one else in the challenge is.  I also told him that I don’t like coming to class and having to “half ass” it because my hamstring is hurt and I thought maybe I should just quit.  To which he explained, “You’re doing too much. I’m not going to tell you to quit one thing or another, but you can’t do everything 100%. If you want to run and you want to CrossFit, and you want to do the yoga challenge then you must go easy in the yoga room.  Don’t force the postures, don’t push the postures, and don’t have any…

3M Half Marathon Recap

 Yesterday I put the last 12 weeks of my CrossFit Endurance training and programming designed by my pal, Benjamin Palmer, to the test at the 3M Half Marathon.  Leading up to this race I’ve felt a lot of pressure within.  It’s no different pressure than any other race.  I always get nervous, there’s always some little ache or pain that arises in my body within a few weeks from the event; I always question whether or not I’ve eaten enough, gone to the restroom enough times, etc etc….  I often think to myself, “I wish I could just run a race for fun; without having a time/pace goal, and without letting the outcome of the race determine if I’ll be upset with myself or excited the rest of the day.”  Why the Pressure- What Did I Have to Prove to Myself? – This is the first time I haven’t trained with a “traditional” running group – My training included 4 CrossFit workouts, 2 track/interval workouts, and 1 tempo/time trial run a week (plus Bikram Yoga) and NO LONG EASY RUNS. Vs. Running, running, running, with long, slower running, and only doing a little bit of weight training as before. – I’m racing as a slightly larger, endurance athlete.  Before you roll your eyes, hear me out on this….when I ran my fastest half in 2004 (1:30) I was 25lbs lighter than I am now.  My second fastest half in 2009 (1:31) was 8-10 pounds ago.  So, I felt the need to prove that even though I am no longer a skinny, starving, over trained runner, that I could run just as hard, just a fast, and feel not just as strong, but stronger.– I wanted to prove to myself that the CFE programming really does work.  So….Getting to the Good Stuff….The Results:Thanks…

60 Day Bikram Challenge Update #2

As of today, I am officially 20 days into the 60 Day PURE Bikram Yoga Challenge.  This is the first time I have ever done Bikram more than 4 days in a row.  Here are a few things I have noticed since my last update: – After 10 days in a row, my body started to ache in multiple places. I took it as a sign of “old injuries on their way to healing”– Bikram is a lot like CrossFit; you’re constantly having to be “comfortable with the uncomfortable”…. – Just as any other exercise, if you rush into postures without the correct technique and alignment, you end up hurting yourself.  ie: my right hammie/haunch area is super sore and over-stretched because I went too far into standing bow pulling pose without thinking about the correct set up. – I’m becoming pretty good at standing separate leg, head to knee pose   – I prefer the room to be really hot; because I don’t do this shiz for fun…I do it to sweat and some instructors are better at regulating the temperature than others. And when it’s not super hot and humid, well I’d rather be somewhere else.  – My favorite cocktail to drink during class is AdvoCare Rehydrate+Nuun+sometimes a Spark. – My bright pink lululemon bra and and scoop neck tank have accidentally died 2 towels at the yoga studio…oopsie! – My best posture is rabbit, and every time the instructor tells me, “Nice, rabbit” I giggle to myself.  (do I really need to explain this?) Here’s to 1/3 of the challenge down.  Until next time, enjoy this blog post shared by my friend Benjamin: http://www.liftbigeatbig.com/2012/01/8-scientific-facts-i-learned-in-hot.html And…this silly video from lululemon: Peace.20DaysDown.Love.

A Walking Supplement

If it’s true what they say and “you are what you eat” I’m pretty sure I would be a walking mix of AdvoCare supplements. I have been asked more than a few times, what supplements I take.  But before I divulge my daily routine let me start by saying that although Rick and I have been taking and selling AdvoCare supplements for nearly two years; it wasn’t until about a year ago that I started taking it to the next level by being consistent with my intake and really using the products that suit each activity I participate in.  And while it is evident that the supplements haven’t given me the body of a Greek goddess, I can tell you that I feel great; I recover faster from workout to workout, and the days that I miss out on my Muscle Gain shakes I get really sad.For All You Inquiring Minds; Behold My Supplement Secrets….Everyday Use :MNS Max 3 strip pack4-6 OmegaPlex (fish oil)1-2 ThermoPlus3-4 Probiotic Restore Ultra1 SPARK (usually 4-5 days/wk)Before a run workout:1 scoop Argenine Extreme3 CatalystBefore a CrossFit Workout:1 scoop Mass Impact + 1 scoop Argenine Extreme3 Catalyst1-2 Muscle Strength (depending on if it’s a heavy weight workout)Bikram Yoga:1 scoop Argenine Extreme + 1 Rehydrate*or sometimes; instead of the above: 1 Rehydrate + 1 Spark3 Catalyst (before)Post Workout (within 30-45 min):2 scoops Muscle Gain + water or iced coffee*if the workout is a long one or worthy of extra carb intake afterwards: 1 Post Workout Recovery packetWhen I Know I’m Going to Eat “Bad”:2-3 Probiotic Restore1 Digest-Ease1 ThermoPlus“Dang, Gina….Looks Like You Be Popping Pills All day….”If that’s what you were thinking as you read this, well…yep, that’s about right.  I carry around my little bag of tricks, plus some shaker bottles, and 1-2-3 it’s that easy! And honestly, if…

PURE Bikram Yoga 60 Day Challenge

So there’s this thing called the PURE Bikram Yoga 60 Day Challenge.  I’m officially 7 days in.  You can read more about the start of my adventure here. Peace.60DayChallenge.Love.

Does Working Out Really Suck?

A few weeks ago Rick told me that Anytime Fitness was going to be running an ad about, “Working Out Sucks”.   To which I think I may have replied, “Really? That’s stupid”, and didn’t think anything further.   Then….. I heard the ad on the radio one morning and thought, “Wow….Way to go, Anytime Fitness.  Working out doesn’t suck.  In fact, I LOVE to workout and most people who workout regularly, don’t think it sucks.”  Or do they?…  Turns out, I wasn’t the only person “offended” by the commercial. A few of my twitter friends didn’t get the “working out sucks” ad either.  However one of my friends, had a great point and tweeted, “It does (suck) when you’ve never been in shape, never had the joy of a PR, etc.  Bad marketing, but I remember.” There’s actually a few times that I have said during a workout, “This sucks”.  Just the other day when I was doing my long run alone and bored of talking to myself I thought, “Running sucks.” (I really meant running alone sucks).  In fact, I have a few clients that have told me if exercising wasn’t necessary for their health, they wouldn’t do it, nor do they particularly like to workout but do so, because they know they need to.  My point is this, not everyone enjoys and loves to workout. Not everyone sees the value and importance of living a healthy and active lifestyle.  Which brings me to the point of the overall “Working Out Sucks” ad: “Working out sucks, but the alternatives suck more” is the premise behind the commercial and the title to the book written by the CEO of Anytime Fitness, Chuck Runyon.  “Working Out Sucks” is a provocative marketing campaign designed to grab attention by combining long-overdue honesty with compassion and practical advice (anytimefitness.com) So, before I…

2012 Motto: So Much Hustle

“Cultivate stillness in the world of hustle” – Benjamin Palmer   A few weeks ago the Trinity Training System/CrossFit Central coaches and staff were asked to come up with a 2012 Motto; something that calls us to action in the next year. As I tried to think of a motto, the only thoughts that kept coming to my head were, “I’m not sure I want to be called to action….I’m already busy enough. If I create anymore action in my life; I won’t have a life.” Here’s Where I’m Coming From The last few months of “hustle” hit me pretty hard a few weeks ago.  I was driving home from coaching one night, in mental-panic mode thinking about everything I still had to do in the 2.5 hours I had until bedtime (10:30-11pm).  I was bombarded with emotions of always being rushed to go to and from here and there, rushing through phone conversations, and meetings to get to the next one, coming home and rushing through my shower so I can spend the two hours of the evening left with Rick, but still rushing through our dinner and conversations so I can write workouts for clients or work on my blogs, emails….etc…etc….and I started to cry.  It was a good cry. A necessary cry. But nevertheless, that cry didn’t help me find peace in all the rush-rush. Am I Too Much Of A Wanna-Be Achiever? Before I knew what my strengths were, I would’ve said, “I have a problem doing too many things, putting too much on my plate.  Saying ‘yes’ to too many things and to too many people.”   However, knowing that two of my strengths (according to Strength Finders) are Achiever and Responsibility, it makes sense that I may be suited to have many tasks to achieve and responsibilities to fulfill.  But…..if I don’t even have time to achieve the responsibilities…

CFE Seminar Recap

This past weekend I attended the CrossFit Endurance seminar in San Antonio.  Aside from learning some new running drills and programming ideas to teach our athletes at CrossFit Central Endurance, I learned/was made aware of some things I need to focus on for myself and my own training. First of all, I know some of you see me blog, tweet, facebook about CrossFit Endurance and are still wondering What is CrossFit Endurance? And, most importantly, How is it different from other endurance training programs? Answer: In CrossFit, we train the 10 physical skills in any given workout, at one point or another….from the warm up, the workout, to the cool down. These include; Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.    Now, take a traditional endurance/strictly running program and you’re lucky if anything other than Cardiovascular/Respiratory Endurance, Speed, and Flexibility are addressed.  In previous run groups that I have trained with, we did some strength work, but it was never anything more than medballs and body weight, speed was addressed in interval workouts, flexibility was on our own, and what I was left with was high mileage, little strength training, and a straight path to multiple injuries. Back to CrossFit Endurance: put it all together, and you get an endurance athlete who’s no longer relying on just their aerobic capacity to do well, but also enhancing their 10 physical skills through CrossFit, incorporating the “constantly varied” fundamentals of CrossFit; while increasing the intensity and quality of the workout and eliminating the “unnecessary volume” seen in typical endurance training…..Are you sold yet!?…. Here are a few things I learned that really “spoke” to my endurance training: “Run comfortably fast vs. running hard….run faster, not harder” Running “hard” just sounds rough on your body vs. running effiecently, comfortably fast.  That’s what becoming a better athlete…

No Excuses: Get it Done!

Being both a personal trainer and being married to one, there is hardly ever a question when we’re on vacation of “Are we going to workout tomorrow?”  It’s more like “What time are we going to set the alarm to workout tomorrow?”  The past few days, Rick and I were cruising the Carnival to Mexico with my clients and their law firm partners and employees. It’s always a great time with this group; we all get along and have a blast together!  Hear this: Being on vacation and being “stuck on a boat” are not valid excuses to abandon an active lifestlye.  It’s actually a bit motivating because you’re surrounded by the majority of the United States: overweight people loading up their plates at the buffets….but that’s beside the point.   I have a training schedule and I had every intention of following it while we were on vacation.  The bonus was that I had Rick, and a few of my clients along with me to workout with. Cruise Workouts: Thursday morning Rick and I did 4 x 800m repeats on the treadmill at home because we had to leave early for Galveston.  I kept the pace between 6:22-6:40/per mile. Friday: The workout was supposed to be “Cindy” which is 20 minutes, as many rounds as possible of 5 Pull Ups, 10 Push Ups, 15 Squats but since there was no pull up bar we modified it into 20 min of:  5 Plank Rows (30lb dumbbells), 10 Push ups, 15 Squats, 20 Sit ups. I did 10 min with Rick and then my clients joined for the last 10 minutes.  Total Rounds completed: 11 Rounds + 10 Push ups. Bonus: 4 Rounds of 5 Burpee Broadjumps 10 Handstand holds/walks 10 Push Press (50lbs) 20 Lunges 40 Bicycle Crunches Saturday: 5K @ 85% of Time Trial (on…

Touchdown Celebrations

When it comes to me and watching NFL football, wait…..when it comes to NFL football I don’t know much nor do I have any interest in it, aside from the fact that I love talking trash about the Dallas Cowboys, and that it serves as great background noise for taking great naps on Sunday. However, I do have a few opinions on the little bits and pieces I do see.  I can’t stand when the players do little dances and act ridiculously after scoring touchdowns, and dreads hanging out of the bottom of the football helmets….seriously, tie that shiz back! Last night during the Pittsburgh and Kansas City game, I happened to catch Bob Costas talking about “touchdown celebrations” and all I could say was, “Booyah; you tell them!”  Watch the clip here and see what you think. Peace.LikeIKnowAnythingAboutFootball.Love.

One Week CFE Training Down

Monday’s CFE WOD: Max Effort Good Mornings then 3 Rounds (120 sec rest b/w each round) 15 GHD Sit Ups 15 GHD Back Extension Sled Pull This one I had to do at Anytime Fitness in Austin, and since they don’t have a GHD machine or sleds; I modified doing the following: 15 Decline Bench Sit Ups 15 Straight Leg Deadlifts (65 lbs) 15 Squat/Rows with the cable cross (110lbs) Rd 1: 2:19 Rd 2: 1:57 Rd 3: 1:52 Max Good Mornings: (10x45lbs/1×65/1×95/1×115) 30 minutes later – 90 minutes of Bikram Yoga. Tuesday:5×2 Box Squats2x95lbs/2×115/2×135/2×145/2×155 AMRAP in 12 min:5 Chest to Bar Pull Ups (I did regular)3 Thrusters (95lbs)25 Double Unders Rounds completed= 7 + 4 Pull ups Track WOD in the PM:8 x 200m repeats w/2 min rest#1 :37  #5 :36#2 :36  #6 :35#3 :37  #7 :37#4 :36  #8 :38 Wednesday: 90 minutes of Bikram Yoga Thursday: CrossFit.com WOD w/Lisa Thiel before CFC Turkey 5K 3 Rounds – 1 minute each (for reps) Squat Clean (105lbs) Shuttle Run (20 ft) Deadlifts (175lbs) Burpees Push Jerk (105lbs) Rest Rd 1= 42, Rd 2= 42, Rd 3=44 Total Score =128 5K Turkey Run – 22:02 Friday: 90 minutes of Bikram Yoga 5×3 Barbell Rows (85lbs) 5 Rounds: 3 Overhead Squats (85lbs) 7 Burpees Time = 4:48 Saturday: Fredericksburg Turkey Trot 10K Time = 44:21 (7:09/mile pace) CFE Recovery WOD 2 hours after race: 3 Rds 15 GHD Situps 15 Back Extension 15 KB Swings (35lbs) 15 Bench Press (65lbs) 15 Pullups Sunday: REST DAY!! Peace.CFEWeekOne.Love.

Focused Training Begins NOW

Earlier this month, CrossFit Endurance posted on their .com this video about “Program Mixing: Don’t Be That Guy; Stick with a Program”.    For the past few months my training routine has not really been structured, nor have I had a goal other than to get strong.  It’s looked something like this: Mondays – Strictly Strength and Bikram Yoga Tuesdays – track/run workouts + CrossFit Central workout + Bikram Yoga Wednesdays – Strictly Strength Thursdays – run + CrossFit Central WOD + Bikram Yoga Fridays – Hero WOD at The Combine and/or Bikram Yoga Saturdays – some sort of run or CrossFit WOD Sundays – rest.   It’s a little all over the place, and while this may look structured to some; it’s really not focused.  I probably do too much on some days; just because “I want to get in an extra workout”.  However, now that half marathon and duathlon season is coming around; I know I need to be more focused on my training. I need to set dates on the calendar of competitions, races, etc. instead of just training to train.      So; thanks to Benjamin my CrossFit Central Endurance coaching partner, he has designed us both (as well as the CFC Endurance class) a focused, 12-week program.  Benjamin and I will be “leading from the front” for our classes that we coach.  We will do all the workouts they do, and aside from that I will continue to do Bikram yoga but no more “extra workouts just cause I feel like it”.  I need to train like an athlete; not an obsessed worker-outer.  I may need a reminder of that previous sentence as this has been a bad habit of mine for quite sometime: over training just for fun.   I’ll be posting my CrossFit Endurance training on this blog for the next 12 weeks, as…

Godai Elements Recap

First, I would like to say thank you to all who organized the event, everyone who volunteered, and who came out to support and cheer on all the athletes competing yesterday.  Benjamin Palmer, my fellow CrossFit Central Endurance coach, and I competed as #TeamApplebottom and came out 10th place overall.  The Godai Elements consisted of 4-5 events that included “constantly varied functional movements performed at high intensity across broad time and modal domains using the elements of the Godai and the 10 General Physical Preparedness Skills”. One of the only reasons I was interested in competing in this event is because the first workout was announced and consisted of: 2 mile run + 200m swim.  Then when I saw that every workout must be performed Rx (no scaling the weight), I was a little hesitant.  After emailing Winchester my doubts and asking him if he thought I could do it, and getting “Silly Strong” with Travis Holley in Strict Strength for the last 3 months; I decided to #gettough and sign up as a team; hence “#TeamApplebottom” was born. Mister “70’s Big” Benjamin Palmer and I. This is how the day went for Benjamin and I (according to me). WOD 1: “Earth+Water” 2 mile (mud run) + 200m Swim The run was 2 loops around the Texas Ski Ranch “lakes”; followed by an out and back swim in the cable lake.  The run was great aside from the fact that I lost my shoe in the mud pit, 200m into it; meaning I ran the rest of the run with one shoe and one sock.  Immediately following the run, I stripped off my jacket, shoe, socks, decided against trying to put on my swim cap, and walked into the freezing water.  This entire workout should have been a breeze for me, but once I hit the cold water…

The Man, The Myth, The Legend

As many of you know, I am in the process of going through a leadership development program with CrossFit Central. Each week we meet with someone on our team, talk about our strengths, core values, goals, and just life in general. I have really enjoyed this whole process and getting to know each other on a deeper level than just, “Oh, I love your new Adidas watch.” or “Those lulu pants are awesome” or “Dang, you be lookin’ ripped”.…cause we (I) say that stuff all the time… This week, my partner is the Jeremy Thiel.  Oh, J-Tizzle….where do I even begin…. How about here?  Jeremy during his triathlon days Or here?….this is how I know JT best, for his sweet dance moves In all seriousness, I have known Jeremy since my sophomore year at Texas State, where we met through a mutual friend, raced on the Texas State Triathlon team together, and went to the same church.  One of my first thoughts about him was, “This guy seems pretty intense and what’s this Spark stuff he’s drinking?” Fast forward 8 years later, and I still think the same thing…he’s pretty intense and judging by the amount of focused direction and energy he has, I’m pretty sure he has a secret IV-drip of Spark hidden somewhere on his body.  Behind all of his intenseness, lies not only a silly, fun-loving, big-cheese smiling guy who loves to dance, but also someone who gives great advice on business, life, and where you’re going with it. Jeremy is someone I can confidently take advice from because I have watched him leave college to help his sister, Carey open up CrossFit Central at the very grassroots.  I’ve seen Central grow and expand and enrich the lives of others and the community of Austin over the…

What’s For Breakfast?

This post is in honor of my friend, McKeezie… McKeezie is the one Michelle and I are taking pics of as she moons us. who posted the following on Facebook today; “Do you guys have any good ideas for a high protein breakfast that is not eggs and egg whites. I have eaten those almost everyday. And I am sick of them.” After her friends replied suggestions like, “refried beans in a low carb tortilla” (carb + carb), “Special K Protein Plus cereal and soy milk” (carb+bad milk substitute), “Wheat bagel with peanut butter and bananas” (carb+fat+carb), and alas, “oatmeal” (carb) I knew I had to help a sister out. Judging from the above comments, America has done a fantastic job at convincing consumers that grains = protein; especially when they have “protein plus” in the name.  #EpicFail So, my dear friend McKeezie because I care about you and your little body and your digestive system, and so you can teach your friends the difference between a protein and a fat and a carb; here’s some brekkie suggestions for you below: 1. Applegate chicken sausage, sauteed with spinach, mushrooms, and cherry tomatoes.  (option: sprinkle greek feta cheese on top) 2. Protein powder + iced coffee = amazing, on-the-go breakfast 3. I know you said, “no eggs” but these Omlet muffins from Marks Daily Apple are awesome and a good twist on regular ol’ eggs! 4. Elanas Pantry Silver Dollar pancakes + add a scoop of vanilla protein powder in the batter. 5. My favorite “no oatmeal” Primal Hot Cereal from Mark’s Daily Apple (serving for one) 1/4 c. slivered almonds 1/4c. pecans 1/2 banana 1/4 tsp. cinnamon 1/8 tsp. salt 1/4 c. unsweetened coconut milk 1 scoop of protein powder. Pulse all ingredients in food processor, until it reaches the consistency…

The Downside of Smiling

If you know me, you know I love to laugh and I smile often.  And you probably also know that I don’t ever have two things in my possession: chap stick and chewing gum.  And if you know my eating habits, you probably know that I love nuts….almonds, walnuts, and cashews that is (get yo mind out of the gutter). And if you’ve ever seen me up close and personal you may have noticed that my lips are cracked every-now-and-then from smiling and laughing so much…duh!  And since we all know I LOVE all things AdvoCare; I’m pretty excited that they have a new product: Almond flavored Lip Balm! We ordered it yesterday, and I got it in the mail today and it is amazing! It’s also pretty cheap; so feel free to click on the link and order yourself some already! Peace.ByeByeChappedLips.Love.

Soul Searching & Core Values

As you know from Sunday’s blog post, Learning MY Strengths, I am doing some serious soul and goal searching with the rest of the CrossFit Central crew.  This self-discovery is all very new to me because I’m usually more interested in other people than I am about myself.  I know…I know…From the outside looking in and knowing that I have a Facebook, Twitter, Blogger, and Tumblr I know it seems hard to believe, but really I don’t like talking about myself, nor discovering myself.  To me, “I am what I am”, and “It is what it is” are phrases that I could easily draw on instead of me actually getting to know me. Honestly, I usually have to ask other people to tell me something about me.  Last week, I had to ask Jessica what she thought my biggest pre-conceived notion is that stops me from reaching my goals.  This week, our task was to identify 4-6 core values of how we live and what guides our daily life.  I came up with the list and then double checked with Rick to see if they sounded like me.  I mean really, would any of you have to do that? Or would you know immediately?  Without further adieu, here they are: Spiritual: I have faith in something bigger than myself and know that all I experience, all that I am is a blessing from God.  I start my day with gratitude and prayer.  Without spirituality in my life, I would not be the person I am, and where I am today. Family: My family is very special and important to me.  I would put them above anything else in a second if they needed my help for anything.  Both my mom and dad, as well as my grandparents helped instill strong values and morals in my life…

Learning MY Strengths

“From the cradle to the cubicle, we devote more time to fixing our shortcomings than to developing our strengths” – Tom Rath   In the next several weeks, I will be making moves to step up my game.  And the best part is that I will not be alone.  As part of the CrossFit Central team, myself and all the other coaches have been arranged on teams to take each other, our lives, leadership, and community to a whole new level.   To kick this off, we received the book Strengths Finder 2.0 and took the test to identify our top 5 greatest strengths.  The whole book is eye opening in making people realize that most of us spend thousands of dollars and countless hours trying to work on our weaknesses or trying to become something we may not be “wired” to become.  Why would we do that? Why would we not trust and use our own talents to excel at the the things we are the strongest? “You cannot be anything you want to be–but you can be a lot more of who you already are.” My Top 5 Strengths and Descriptions: Positivity You are generous with praise, quick to smile, and always on the lookout for the positive in the situation. Your own job, studies, or life becomes much more exhilarating when you help others more fully experience their lives. Achiever No matter how much you may feel you deserve a day of rest, if the day passes without some form of achievement, no matter how small, you will feel dissatisfied. You have an internal fire inside you. It pushes you to do more, to achieve more. Belief By nature, you have no doubts about being linked in some way with everything in the universe. Your work must be meaningful, it must matter to you. Communication By…

A Phrase I Thought I’d Never Say

I am super excited about watching ESPN 2 tonight! I know what you’re thinking, “Wait….Am I reading the right blog? Did she just say what I thought she said?  Is this the same Melisa that loves to watch anything and everything on Bravo TV?  The same Melisa that goes to tailgates and football games purely to socialize and occasionally spectate?” That’s right ladies and gents!  I’ve got my DVR already set to record on ESPN 2 tonight from 7-9pm for the 2011 CrossFit Games.  And although I’ve already seen it live in person, and  will be watching it again tonight, I plan to save this baby to watch over and over when I need some motivation and inspiration. The only other sport that gets me this excited and that can capture my attention for longer than 30 minutes on TV is the Ironman coverages they show on NBC from time to time.  No other sport can make me tear up a little as I watch all different levels of athletes compete to finish a race of 140.2 miles.  Every time I watch, I want to set up my bike on the trainer in the living room and ride along with them because it’s SO inspiring.  Tonight, I have the same expectations for the 2011 CrossFit Games.  Although, I don’t see myself wanting to bring out a barbell in the living room and start doing heavy thrusters or a bajillion pull ups, push ups, and squats.  But who knows, maybe watching will at least inspire me to do foam roll and do my mobility exercises that I often neglect. Either way, whether you are a CrossFitter or not, I highly recommend you tune into ESPN 2 TONIGHT.  It will be time well spent! Peace.CrossFitCoverage.Love.

The Proof is in the Pudding

Maybe this title would be better suited as, “The Proof is in the Performance”. Excuse me while I make a shameless plug for exactly how much and why I love CrossFit Endurance training. In the past week, I have participated in 3 endurance events: Zilker Relays, Pure Austin Driveway Dash bike race, and the Got Guts 5K.  Here is what my training has looked like in the past 6 months….(this is why it’s important to keep a training log) CrossFit – 3-4/x week Track Workouts or treadmill workouts -2x/week Mid distance run – 1x/week Spin bike workouts – 1x/week (not consistent) The last time I was on my actual bike outside was July 22nd.   Now, why does all this matter to you or me?  Because I have gone from running 30ish miles a week to just around 10-12 miles a week; yet I have been able to maintain my 5K performances by logging quality miles, becoming stronger in my hips, legs, and core through CrossFit, and my overall energy while doing this has been at an all time high, as opposed to always feeling tired and over-worked when I was running 30+ miles a week. So…for those of you who want to see data comparisons: Zilker Relays 2010: Time – 16:31 Zilker Relays 2011:Time – 16:17 Me, Lisa, and David at Zilker Relays The Pure Austin Driveway Dash is a “bike race” that consists of riding as many loops as possible for 30 min.  I decided on a whim this Thursday to race it since I would be out there watching my brother ride anyway.  I missed the mass women’s start because I was still warming up; so I played catch-up the entire first loop, passed the back of the pack, but never caught up to the front.  However, keep in…

The Six Degrees of The Hills

WARNING: This post could get long, but I promise if you keep reading, you’ll get to see pictures along the way! Today I gave my two week notice to The Hills Fitness Center.  Over the past six years of interning and working in various positions there, I met Rick, several of my best friends, awesome clients, and stumbled in to amazing opportunites from being there; which made me leaving a bittersweet moment, but I realized in order for me to move on to bigger and better things, this was a necessary step to take. Before I start this post, let’s rewind to about 11 or so years ago.  I was a high school student working at the Fredericksburg Herb Farm gift shop.  One slow afternoon I picked up a magazine (I assume it was one from the Austin area) and started looking through it.  I stumbled upon an ad for a fitness center in Austin that had running trails sourrounded by trees and running water, beautiful swimming pools, and what looked to be an awesome place to workout.  It was called, The Hills Fitness Center.  For some reason, this place stood out to me and I bible swear that as I was looking at that magazine years ago I said to myself, “That place looks awesome. I want to work there someday”. Fast forward to 2005, my senior year at Texas State, we were choosing places to do our Health and Wellness internship in the central Texas area.  My classmates and I had a list of probably 30 places to choose from and as soon as I saw The Hills Fitness Center listed as one of them, I clearly remember looking at that magazine a few years before and knew I had to choose this place.  This is how I was first introduced…

Love at First Sip

Did you know I have another blog?  Yeah…that’s right…another one.  Check out my Tumblr here to find out what my latest obsession is. Peace.YumYum.Love.

Zilker Relays 2011

The Zilker Relays, previously known as Fila Relays, are coming up in a little over a week.  If my running records are correct, I’ve participated in this event in 2007, 2009, 2010, and again this year.  I am especially excited about competing in them this year because CrossFit Central is one of the main sponsors and I will be running with and cheering on fellow coaches and our ATXEndurance athletes.   A True Test of Speed I really like this race because it’s short, sweet, and to the point.  Honestly, it’s probably not my best distance because I prefer to race something a little bit longer but I enjoy doing it because it is a true test of speed.  Unless you’re just running it for fun, the 2.4 mile distance really isn’t enough time to warm up, relax into a pace, and then pick it up at the end.  This distance (for me) is more of a 3…2…1….GO HARD!  So, how have I been training for the Zilker Relays? Well, I tried running the course the other morning with a friend so I could mentally and physically prepare my body, but it was early and dark and we got lost…so…until I get to run it for real next Friday night I will be envisioning myself trucking up the semi-long hill on Barton Springs Rd. Other than that, my weekly endurance training consists of: 1 moderate pace- 4-6 mile distance run a week 3 CrossFit workouts 2-3 CrossFit Endurance workouts What are you waiting for? Put together a team and register! I’m currently organizing teams and if you’d like to run as part of CrossFit Central email me at: melisarehm@crossfitcentral.com.  I just need the following details: Team Members Team Name Team Captain Team Division You can also register here. Peace.RunZilkerRelays.Love.

Dream Stealers

This past weekend Rick and I attended AdvoCare Success School.  Even though this was my third time to attend, I still walked away with new information not only about the products, but most importantly about setting goals, achieving them, and believing that you can accomplish them. I must admit that until about a year ago, I was never a big goal-setter.  I mean, I had goals but I never really wrote them down.  I would just tell myself what I wanted to do or accomplish, and would do it.  However, I’ve recently learned how powerful it is to actually write down your goals and create a vision board and to place these things where you will see them every day as a reminder to what you wish to accomplish.  As part of coaching for CrossFit Central, we are encouraged to set goals and find accountability partners to share them with so we can check in with one another.  Luckily for me, two of my best friends, Karen and Jessica, also coach for Central and together we have formed an accountability team.  We met two weeks ago to write down our goals; which I will share with you in another post. “Dream Stealers” I think we all know what this title means, and I’m pretty sure we’ve all had them come in and out of our lives at one point or another.  These are the people who intentionally and unintentionally try to talk you out of your dreams and goals; people who are afraid for you to become something better and greater.  They’re the people that tell you, “That’s never going to work.” “What are you going to do with your Masters anyways?” “You really think you can win?  That’s a big competition.” “All that running is not good for your body.  Lifting…

For all You Social Media Haters Out There

Lately it has been the running joke around me that I am a social media-ing fool.  As you can recall here, there were many pics taken of me on vacation always being on my phone, most likely tweeting to the masses.  And honestly, compared to the people I hang around my social media “addiction” is nothing….I mean for real.  If you want to follow some serious “tweeters”, I can give you their names. Getting to the point of this blog post: Social Media Can Hook You Up with FREE Stuff! A few months ago when Elana Amsterdam came out with her new cookbook; Gluten Free Cupcakes, she sent me two copies. Not too long ago Applegate Farms sent me coupons in the mail because I tweet about how much I love their products.  And….. Yesterday, out of the blue and not knowing where they came from, I got two NEW cookbooks in the mail; one was addressed to @melisaloo (my Twitter name) and the other to “For What It’s Worth” – what you are reading now.  Behold the latest addition to my Gluten Free Cookbook collection: Now, I must admit when I opened the packages and saw the title I said out loud (to myself) sarcastically, “You know me; I love Asian food” .  Because honestly, we never go to Asian or Chinese restaurants because I don’t like nor eat rice, I never know what kind of sauces are on the food, and I never really give it a chance.  BUT…..let me tell you, my palate and eyes are about to be opened with this new cookbook.  There are some awesome recipes in here, I know what ingredients I will be eating, it will be fresh, it will be good, and I am excited! My goal is to cook something from The Gluten-Free…

2011 CrossFit Games

Tomorrow I leave for California to watch the 2011 CrossFit Games.  I’m super excited to be going this year because CrossFit Central will be represented by 3 rock star athletes, Lisa Thiel, Carey Kepler, and Lindsey Smith. Who are these women, you ask?…. (watch the video below to get a glimpse of what it took to get them to the Games) Games Bound from CrossFit Central – The Triune on Vimeo. To get a taste of what I will be watching LIVE Friday, Saturday, and Sunday check out this video below… And if you haven’t gotten chills by now from watching both of these videos, well….then watch them again! Even though I’ll most likely be away from my blog for the weekend, you can follow all the action on Twitter  (but I must warn you, my friend Michelle claims I “tweet more than all three Kardashian sisters”). You can follow the 2011 CrossFit Games here. And you can also check out some great athlete videos on SicFit.com Peace.CaliBound.Love.

Out With the Plank..In with the New

Oh, hello blog.  I wasn’t sure you still existed.  Lately, I haven’t really felt all that inspiring or insightful to post anything and not that I’m saying today’s post is either of those things, but I’m getting back on my blogging wagon before I lose all of you. It has been brought to my attention by a few people and various social media outlets that….wait for it….the planking craze no longer exists. If you didn’t even know it existed in the first place then well, check out this previous post to get a recap. Apparently the new thing is called “owling”.  Which can be explained here.  Basically, instead of lying face down and looking like you’re a passed out drunk, you perch yourself on something, crouch down, and get someone to snap a pic.  And then you upload it to your Twitter, Facebook, Tumblr, and Blogger immediately…Duh!  Personally, I’m not a fan of this owling position, I prefer “The Leisure Dive”.  This is pure brilliance…I mean, who doesn’t crack up by looking at this picture!?  Seriously, I know the word “winning” went out of style just as fast as Charlie Sheen, but this picture deserves the hashtag #winning for sure. I’d also like to go out on a limb and say that I think my girl, Nyki is ahead of the times by her pose she captured today: The L Sit.  This one could be great because not everyone can do this pose.  It’s pretty easy to lay down flat on something, and it’s pretty easy to crouch down and leisurely dive off the board, but this pose takes some skill. This Thursday I’m going to California to watch the CrossFit Games and I’m thinking about doing the pose below in random places and calling it “Dumping”.   Just think… I could…

CrossFit Central Endurance Training is Here!

Rick and I after the Wildflower 10K and 5K (he trains CrossFit Endurance, too!) Let’s rewind 2 years and 3 months ago….it was the day after the Boston Marathon…crippled and hobbling through the streets of Boston with pubic stress fractures.  Rick, my dad, and myself met Jeremy and Lisa Thiel (who also ran the marathon) for breakfast in downtown Boston.  We enjoyed a delicious breakfast and then crammed in the backseat of a cab together where Jeremy proposed that I quit talking about wanting to try CrossFit and just do it already, after I was healed of course.  He may have said something along the lines of how it would improve my running performance and keep me from getting injured…I can’t remember our exact conversation, but whatever he said stuck that time and I started CrossFit Central Relentless bootcamp that July, and then switched to indoor classes a month later. Fast forward to today and here I am…a CrossFit Level 1 Coach, loving CrossFit, and most of all I have learned a new approach to my former endurance training…no longer logging high milege and running through injury.  To read more about what CrossFit Endurance training has done for me click here. My whole point of this post is that if CrossFit Central Endurance classes would have been offered two years ago when I started CrossFit, I would have jumped right in!  I am very excited to announce the launch of this training program and encourage all endurance athletes, competitive, non-competitive, beginners, etc to check it out and start with the rest of us NEXT WEEK!  To see more of what the CFE program is about check out Lisa Thiel’s blog. Peace.ExcitedAboutEndurance.Love.

My California Planking Adventures

Until last Tuesday I had no idea what “planking” was.  While training my client last Tuesday he asked me, “So, do you plank? Are you into planking?”  And I responded, “Uh…I don’t think so. What is that?”  My 1st plank of the trip – Chimney Rock Winery Well, obviously in the past week I learned what “planking” was from Michelle while traveling to California and from that day “planking”, delicious food, wine, and working out were the only things on my mind during our trip.  Poor Rick got pretty tired of me saying, “Oh…what about there?…What if I plank on that?…Take a picture….Do you think I’ll fall?….”  Personally, I think the planking pictures look like I was drunk and found a random place to pass out and then someone took a picture.  However, that is not the case; all of these planks were intentional; as ridiculous as they may appear.  Behold my planking adventures; as well as special appearances from Pat, Michelle, Lauren, and Rick. Stopped to plank on the way to the gym Michelle planking in the hotel Pat’s creative Plank we got over text message…hilarious! Planking on the dumbbells of course…this one looks like I was seriously tired of working out and decided to nap on the weight rack Rick planking between the beds Planking the unsuspecting shopping cart outside of Starbucks Planking at Emerald Park…or something…I was too busy planking to remember the name Michelle’s crazy ass planking outside, on a rail, while it’s SNOWING! Look who’s dumbass decided to join her in the snow; in a dress!!  Attempting to plank on poor Lauren Michelle and I planking under Veronica’s wedding dress…note the glass of wine; this explains so much Always classy…Michelle and I planking in the restroom Planking on the table at the reception Planking in San Francisco at…

Turd Ferguson

My friend and future sister-in-law Michelle, pictured with myself below, is a real  Turd Ferguson  (for a video of who Turd Ferguson is; click the link). First of all, I love Michelle so I can “call her out” just as much as she can “call me out” with the series of pictures she took below.  But before I reveal the photos allow me to explain…You see she thought it would be funny to take pictures of me on our trip to California every time I was on my phone doing “social media”.  I do admit, it may be a little excessive having a Facebook, a blogspot, a Twitter, and a Tumblr account, but hey social media outlets have brought great success to the following people: Kim Ka-dunk-asshian (Kardashian) allegedly gets paid $10,000 for each tweet she posts Charlie Sheen blew up his Twitter following in less than 24 hours after his manic episodes Justin Beiber became uber famous once he started tweeting Apparently Ashton Kutcher got the spot on Two and a Half Men because he has such a large twitter following Now, I’m not saying I’m waiting for my “big break” by being a part of social media and I’m not really sure why I have so many different accounts…but who knows maybe one day it’ll all pay off.  And if not, well it keeps my mind occupied and that’s enough reason for me.  Enjoy Michelle’s Mischief below (side note: these aren’t my best angles) Most likely updating my Twitter while driving to the next winery Updating my Tumblr with a picture of our drinks Apparently something is funny If you will notice, Pat is on his phone too…yet he didn’t get a picture taken!  “What!???” So there you have it. Now all of you know how much time I devote…

My Thoughts on Bikram

“I’ve only heard someone fart once during class which is totally inappropriate because it’s 105 degrees and super humid which means it basically turns into a “dutch oven” and well, that’s gross!” To see my Top 10 Thoughts on Bikram see here…maybe you can relate to some of them. Peace.BikramYoga.Love.

Beating a Dead Horse

For those of you who have been following this blog for a while you know I frequently blog about food, exercise, random stuff, food, exercise, food, exercise….afterall, I am a personal trainer.  This is what I do, preach, hear from my clients, and end up talking about all the time.  And I believe that these two things (what you eat and if/how you exercise) go hand in hand in a healthy and active lifestyle.  So once again, I am going to “beat the dead horse” and share with you my Fuel 21 experience thus far.  This could get lengthy, but I encourage you to read on if you have ever been the least bit psycho about what you eat and working out. First off, I didn’t give a great explanation of what Fuel 21 is when I first blogged about it a few weeks ago.  Let me start off by saying that I think this program is fantastic at teaching and encouraging people to eat real foods; to clean up their diet, and experience what it is like to stop eating crap and only rely on real, non-packaged, wholesome foods.  And eventhough I eat this way most of the time, I wanted to go through the program to make myself be a little more disciplined than 80/20.  However, I had no idea until my breakdown on Saturday that it would throw me back into my cycle of obsessing over the scale and an over preoccupation with food.  As you can read here; I’ve been through a phase like this before and it wasn’t fun. The Downward Spiral of Obsession I think what triggered me to almost fall back into my old habits of starving myself and working out too much (which I completely preach against) was the realization that this program is only 21 days…which for…

My Secret Pump Up Jam

Nothing gets me pumped up more than the song I am about to reveal to you.  Every time I hear it on the radio, I turn it up super loud, sing it at the top of my lungs, and even get some fist pump action going around 3:10 into it. Let me set this up for you real quick: I hardly ever listen to music when I workout unless I’m in a class and it’s playing.  And I prefer booty-droppin music most of all.  However, when I’m on the way to a workout or a race I like to “bust the jam” so I’ll usually play some old school rap like (You Can Do It), and Girltalk Pandora station, along with some others.  Say what you will; think what you might but this song by Chris Tomlin gets me pumped up and focused; keeping my mind on the greater picture, not just myself. What really motivates me about this song is the lyrics, “And if God is for us, then who could ever stop us? And if our God is with us, then what can stand against us?”  To me there is nothing more motivating and inspiring than knowing that there’s a greater support system, a number 1 fan that will not let anything stop us from reaching our goals, pushing through, and nothing can stop you if you no longer rely on your strength but yours and His combined. Peace.NotAshamedToAdmitILoveJesusMusic.Love.

Woodward CrossFit Women’s Throwdown

This Saturday Bonita and I took on the Woodward CrossFit Women’s Throwdown as Team Thunder N’ Lightening.  The competition involved 2 team workouts and tons of fun! Workout #1 As many reps as possible in 12 minutes of: 20lb DB Push Press 20LB DB Squats 5 burpees by each team member to be done at the top of every minute Only one person working at a time. Burpees…YAY! B doing work Workout #2  Carry everyday objects back and forth 150m as many times as possible in 12 minutes *One team member had to carry the sledge hammer at all times Sandbell, sledgehammer, filled spray bottles Tire, sledgehammer Filled gas can All the women competitorsrs Bonita and I went as solid and fast as we could, yet somehow we didn’t place in the top 3; and the final scores have not been posted on their website yet, but most importantly we did have fun and gave it our all!  And I’ve got some temporary battle wounds to prove it…not long after brusises began to appear on my shoulders, wrists, and hips.  Peace.We’llGetThemNextTime.Love.

21 Days of Real Fuel

No cookies were harmed in the making of this picture…and none will be eaten in the next 3 weeks either! For the next 19 days (I started on Tuesday) I will be undergoing Fuel 21.  What is Fuel 21 you ask?…check out the website linked above for Crystal’s description.  Here’s why I am doing this challenge, and here’s what I will be doing in the next 3 weeks. When I told someone I was starting this challenge a few weeks ago, they said, “Why do you always do these things to yourself?”  And I think I answered something along the lines of, “Because in a few weeks I am about to be in a swimsuit surrounded by you people who don’t have to worry about their belly pooching out ….”   And other than pure vanity reasons, I need to clean up my diet again.  The only other time I was strict Paleo (no treats) was 2 years ago; so I figured it was time.  However, it’s not like I have been eating like a Mc. Fatty ever since then. I follow a Paleo/Primal diet about 85% of the time, and allow myself treats on the weekends and sometimes during the week.  Rick and I never keep bread or grains in the house; except I have to admit, we have been harvesting tortilla chips and salsa in the pantry for the last few months (gluten free of course, so that makes it ok….I wish) and it’s not a healthy habit to start. Also, lately I have been relying on not real food because I have been slacking on preparing my food ahead of time.  My daily food log usually consists of boiled eggs and nuts for breakfast (while driving in the car)… Spark before my workout; Protein Drink for lunch with maybe some more nuts or…

Dressing Room Horrors – Part 1

Have you ever tried on a cute top or beautiful dress that fit everywhere else but your back? Have you ever been stuck in the dressing room looking like this? Almost off…so close…stuck on my lats! I like to call the above picture an example of my dressing room “wiggle dance”.  About every other time I try on dresses that is what happens to me.  I get the dress on, look it over, sometimes it looks good, I take it off to try on the next and…..it gets stuck on my man back (aka: rib cage/my lats).  It’s not fun.  It’s not pretty.  And usually I can’t ask for help from an attendant because I’m not wearing appropriate underwear, and when a dress is stuck over your head that’s all that is exposed. Yesterday as I was trying on a bridesmaid’s dress for an upcoming wedding, I realized why I love to wear workout clothes all day, all the time…Because it actually fits me!  Here’s the run down of what happened: I walk into David’s Bridal and tell the woman I’m there to get fitted for a bridesmaid’s dress.  She asked me my size and I told her my lululemon size: “Sometimes a 6, sometimes an 8”.  So she grabs me both of those sizes; I go the dressing room, the size 6 won’t fit over my rib cage = FAIL.  I reluctantly grab the size 8, put it on, try to zip it up, and again…FAIL.  I walked out of the dressing room to show the woman helping me (with a very pissed off look on my face and half of the dress zipped) that the dress fit everywhere else; it just won’t zip up my man back.  She guides me over to the other sizes, and as she hands me…

It’s ONE Dollar!

I saw this commercial tonight and immediately thought it was pretty ridiculous.  Watch it and see what you think. Here’s my thoughts: 1. This little girl is WAY too dedicated for a single dollar. 2. My ass would have given up after my mom sent me up the stairs more than twice.  And then I’d go look for quarters in the couch cushions, instead. 3. Maybe instead of deceiving your daughter about where your wallet is, you should encourage her to be active by playing sports or even just playing outside, ride a bike around the neighborhood, sweep the kitchen….the list is endless! While the commercial does have good intentions, it could have been a lot better.  Apparently I’m not the only one that thought this commercial was lame.  Check out the comments below the video here.  Peace.ComeOnMommaObamaWeNeedABetterCommerical.Love.

Now This…Is Sweet!

Elana Amsterdam has become a saving grace for celiacs and gluten free foodies everywhere.  I’ve posted many of her recipes on this blog before and you can find her on my blog list on the right side of the page that will take you to her website filled with gluten free, grain free, 100% delicious recipes. Pictured above is her newest cookbook, Gluten Free Cupcakes…can you say, “Amazing!”?  A few months ago she released a teaser about the book coming out in April and immediately I thought, “I have to buy that!” At about the same time, my mom had just purchased a cupcake cookbook too, that is definitely not gluten free.  And as soon as I get this cookbook in the mail, I will be challenging my mom to a cupcake bake off!  You can order the cupcake deliciousness by clicking the picture above for a whopping deal of $9.23!!  And while you wait for your cookbook to arrive, you can find one of the recipes found inside, here (strawberry cupcakes). The reason I love all of Elana’s recipes is because the ingredients’ list is very minimal.  Most of her recipes use the same ingredients, they are grain free, gluten free, and can be made very easily.  I’ve searched other websites for gluten free baked goods and most of them use potato flour, rice flour, oatmeal, weird sugars, etc, etc….it kind of takes the fun out of baking because they require a lot of ingredients that not many people keep in their house.  With Elana’s recipes, stock you kitchen once with almond flour, coconut flour, baking soda, sea salt, vanilla, honey/agave, and you’ve already got a starter for most of her recipes. Enough reading and enough about what I think….what are you still doing here?  Get on over to the Amazon link and…

My Lovely Lady Lumps

I’m not sure why I really even care about the following topic, but every time I see a story about celebrity baby bumps I get annoyed.  Maybe it’s because I have been mistakenly asked if I was pregnant twice by the same cleaning lady at The Hills! So, I guess I can relate to how the celebs feel when they see themselves on the cover of magazines, on television news shows, and celebrity gossip websites when it’s speculated that they are preggers when in fact, they are not. This afternoon as I was running on the treadmill I caught a picture of Scarlet Johansen with the caption, “Baby Bump!?”  I couldn’t tell what they were saying because I didn’t have headphones, but I assumed they were discussing whether or not she was pregnant or if she just “let herself go”. Let herself go? What the hell does that mean anyway? And what’s it to the world (and the lady who loves to ask if I’m pregnant) if I want to eat pizza every-once-in-a-while or drink a little too much wine, an extra margarita, or consume a little more sugar than usual?!  Seriously…is a woman not allowed to “let herself go” for a day, a night, a weekend without everyone assuming they’re preggers when a tiny belly appears!?  It’s a food baby…. It happens.  Most humans don’t eat healthy 100% of the time. And if they do; they don’t have a life, and probably don’t have any friends either.  And when someone who is used to eating clean most of the time chooses to go on a “bender” or eat a slice of cake, a few pieces of bread we puff up….or at least I do.  It could be the clothes… I read on a celebrity blog that Scarlett’s rep said it was “the placement…

Misconceptions

As many of you know, Rick and I own the Anytime Fitness in Fredericksburg.  Opening a gym has been one of Rick’s lifelong dreams and we were so excited to be able to follow through with it.  From day one this business has been about helping others become healthier and active, changing lives, and providing a place for people to do this all the time, anytime, for as long as they wish.  This is our first and foremost objective. A few times when Rick or myself has mentioned that we own an Anytime Fitness to people (ignorant people, might I add) they reply with, “Oh, that’s a money maker, such a great concept…sign a bunch of people up, make them sign contracts, and charge them whether or not they are using the gym” . Are You Kidding Me? The first time someone told me this I was dumb-founded because I actually do care whether or not people are using the gym.  I really didn’t know how to respond, because I was offended that someone would think that is the reason we got into this business.  Sure, I think for some owners all they care about is the bottom line, and from personal experience I have worked at a gym where that was the owner’s primary concern and it’s very visible.  Rick and I will tell you that we aren’t the most business savvy; we don’t know a lot about it, but we do know a lot about health and fitness, it is our passion, it’s what we do, it’s what we love and for us that is why we do what we do every single day.  We don’t come to work to just sign a bunch of people up, get their credit card information, charge them every month, and say, “Good luck!”  We aren’t…

Refrigerator Raider

Does anybody remember this commercial?  I don’t, but somehow I do remember the very beginning where they say, “Refrigerator Raider”…. Last weekend after our refrigerator went out, I realized how much I take it for granted.  Luckily, it was Sunday and we hadn’t gone grocery shopping for the week; so we didn’t have to throw away any meat, but we did have to part with nearly a dozen eggs, spinach, and Rick’s milk.  It took almost a whole week to get fixed; so in the meantime I had to resort to liquid protein and nuts for my meals. I couldn’t cook anything for dinner because we would have nowhere to store the leftovers and anything I would cook would require refrigeration until I was ready to cook it.  I know some of you are probably thinking, “Why didn’t you just use an ice chest?”  Well, you see I have this phobia of ice chests because our house was once a duder-house (before I moved in) where an ice chest could be found in the kitchen, in the dining room, three in the garage, and a few on the back porch….needless to say, after I moved in the ice chests went into the garage where they now reside.  Becase last time I checked we don’t live in a trailer park! Ok, where was I?…..I had to get that out…  I’d like to think that I did a modified version of intermittent fasting because I didn’t have anything to pack for meals or snacks on the go so I starved for most of the day; and then Rick and I would grab Snap Kitchen or Central Market for dinner. I couldn’t boil eggs, buy any meat, or veggies because I would have nowhere to keep them cold.  So, what did I survive on for the whole week? …

Quick Dinners

When all else fails and I have nothing to blog about; posting recipes is my saving grace! Saturday I posted on, Just Like Mom Never Made the delicious Chorizo and Almond Crusted Halibut recipe (although I used tilapia) from Mark Sisson’s new cookbook (pictured below). You can find that recipe here. This cookbook is amazing and all the meals you can enjoy in less than 30 minutes.  That’s faster than sitting in traffic to drive to your favorite drive-thru, sitting in line there, and driving home to eat it…not to mention it’s a hell of a lot healthier and yes, that includes Subway!  If you don’t already follow Mark Sisson’s blog, I highly recommend you do for the latest health information, as well as great recipes and meal ideas.  Plus, you can download reader-created cookbooks for FREE!  And the recipe submitted by yours truly is posted in the Coconut Recipe Cookbook on page 63 & 64…exciting stuff! So…move your Rachel Ray 30 minute-meal cookbooks to the back of the shelf and replace it with Mark Sisson’s Quick & Easy Meals today!  I promise you’re going to feel better, look better, eat better, and enjoy these recipes a whole lot more!  Peace.IShouldGetAnEndorsementDeal.Love.

If Endurance Isn’t Your Game…

I can tell you how it soon will be… Do you want to be a better runner without the high mileage?  Do you want to be more efficient, have less injuries, and overall just feel stronger while you run? Do you hate to run because you get bored?  The Maze 10K, first trail race that I DID NOT train for and I believe the only reason I did well was because of CrossFit  Since my Senior year in high school and college especially, I have been an endurance junkie.  The longer the mileage, the better.  You tell me to run 4 miles, I’ll run 6.  Run, run, bike, run, run and then ouch, sore, hurt, stress fracture, sidelined from running.  For about 3 years I trained with the Gazelles, a running group in Austin and maintained running about 30-40 miles a week. When I trained for the Boston Marathon in 2008-09 I decided to increase my mileage to 50 miles a week because I thought if I wanted to be a better runner and faster marathoner I needed to run more.  Well, turns out I was dead wrong and I got two lovely stress fractures to prove my point. In August 2009, I went through the CrossFit Central Endurance Elements program with Lisa Thiel and Carey Kepler in search of an answer to be able to do what I love (run) without being injured all the time.  Long story short…the 5 week program helped retrain my running brain and technique to a more efficient, stronger way of running. I went from running 5-6 days a week 60-90 minutes at a time, to 3 times a week 25-40 minutes, 90 minutes at the most.  I was very skeptical to make the switch because high mileage was all I knew, but after training the past…

Short and Real

There’s no real significance to this post…it was just a thought I had when I walked past this (pictured below) at HEB and the scent of hot, fresh bread was drifting in the air. As I walked past the bread my mind said, “You were thinner when you ate carbs”.  And then I thought, I sure was.  And if there was an angel sitting on one shoulder it would have said, “But don’t you feel so much better not eating processed carbs?… blah, blah, blah”  and the devil on the other shoulder would say, “Yeah, well your body doesn’t show it”   And then that’s when I grab that devil off my shoulder and slam it to the ground, med-ball slam-style! Sometimes I feel like I’m the poster child for “paleo gone wrong” because seriously…. Peace.EnoughSaid.Love.

Amazing Mornings

My amazing mornings don’t start with “whole grains” and if they did, they wouldn’t “fuel me up to start my day right”. Thanks, but no thanks Bob Harper.  My amazing morning started this morning with a yoga class with my best friend and a non whole grain breakfast of scrambled eggs with sauteed squash and bell peppers and it fueled me up just fine to start my day right. In just a matter of a 3 minute commercial break while watching Good Morning America this morning, I saw 2 whole grain commercials telling the nation we needed to eat more grains.  If you’d like to think “outside the box” and not believe everything the TV tells you check out these blogs while I’m on vacation this week.  Maybe they’ll encourage you to eat more real food, and less whole grains. And if you’re worried about getting your fiber there’s no need to worry about that when you’re mainly eating fruits and vegetables; they have all the fiber you need. The Clothes Make the Girl – Mel is doing great series of posts this month titled “National REAL Nutrition Month” – good stuff! Balanced Bites -Real Food for Real People Mark’s Daliy Apple – The Definitive Guide to Grains Crystal Nelson Peace.IMakeMyOwnAmazingMorningsNotQuakerOats.Love.

Giving Up

It’s that time of year again; the season of Lent is upon us.  Without getting into too much detail, Lent is the forty days between Ash Wednesday and Easter that for Christians is a “time of sacrifice for Jesus”.  “The traditional purpose of lent is the preparation of the believer  through prayer, penitence, alms giving, and self denial” (Wikipedia). A lot of people choose this time to give up sweets, eating meat, drinking sodas or alcohol; things that mostly benefit themselves and not others. And while I would like to use this as an excuse to give up sweets as well, I don’t think that is the point…because my only pure, honest motive behind that wouldn’t be sacrifice or “self denial” but rather I’d give it up in the hopes of losing some weight.  Which brings me to what I will be giving up for Lent… I have developed this really nasty, dirty habit over the last few months.  If you’re a female, you can totally relate to the following, but first I shall reveal what it is I am talking about Seriously, has anyone ever stood on a scale like this before? And btw, that’s some great hamstring flexibility. If you haven’ t guessed what I am talking about yet let’s look at some of my daily routines with the scale.  And keep in mind, I used to never weigh myself; in fact I think it’s a very poor judgement of how fit you are; because obviously muscle weighs more than fat.  Plus, it’s really not good for the mental psyche (or mine at least).  Any who, like I said, here are some of the scenarios that goes on between myself and the ole scale.  Scenario Numero Uno: Step on the scale, I like what I see. (for the record, this happens maybe once a…

The Perfect Marriage

No, this post is not about the keys to a “Perfect Marriage” between husband and wife it’s about the perfect marriage between two recipes I combined for breakfast that were AMAZING! The first recipe (and picture below) is brought to you from Balanced Bites.  I present to you… Zucchini Pancakes. For the recipe, click the Balanced Bites link above. The next recipe is from Mark’s Daily Apple, root vegetable hash.   Boiled beets, rutabaga, turnips, sweet potato, carrots (my picture)   Mark Sisson’s creation (pic from Mark’s Daily Apple)  Here’s the secret you’ve all been waiting for….turn your leftovers from both of these dishes into an amazing breakfast!   Heat up your veggie root hash, scramble up some eggs, crumble zucchini pancakes over the scrambled eggs while they’re cooking, throw the eggs on the hash, add some avocado and there you have it: The Perfect Marriage between leftovers!    There’s no better way to start your day than with protein and lots of power packed root vegetables to fuel you through the day!   (For both recipes, click on the above links and ENJOY!)   Peace.BreakfastForDinner.DinnerForBreakfast.Love.

Snap Much?

After already giving away at least ten of these containers this is what remains in our “leftover container” cabinet. Snap Kitchen and My Fit Foods have become a saving grace for Rick and I when we both work late and don’t have the energy or time to cook dinner. If I had to choose a favorite between both places, I would pick Snap Kitchen. Their customer service is outstanding, they value their lowly twitter followers, and their selection appeals more to what Rick and I eat. So stop teasing yourself by going through the drive-thru and ordering off the “healthy”, “lite” selections and get to Snap Kitchen or My Fit Foods and eat up! My Favorites From Snap (pretty much everything): Spinach & Goat Cheese Scramble Paleo Breakfast Turkey Chili Bison Quinoa Hash Turkey Meatloaf My Favorites from My Fit Foods: Ninja Tenderloin Denyse’s Killuh Chili Turkey Meatloaf Mario’s Marine Corps Mash Plus, not only do you get fast, healthy, delicious meals but you’ll never have to buy plastic containers again! Peace.SnappitySnap.Love. Published with Blogger-droid v1.6.7

Steak and Eggs-Part II

So, here’s my follow up post to yesterday’s Steak and Eggs video…which I love, by the way.  I think I watched it about 20 times and then sang and danced it around the house the rest of the night; which Rick really enjoyed, too (not really). I know some of you may have thought after reading the previous post, “But, I thought she ate Paleo and she’s always talking to me about it, or posting pictures of her Paleo creations…did she have a change of heart??”  My answer would be, “Well, yes and no.”  I think my opinion would be better expressed by borrowing a line from Shakespeare,  “A rose by any other name smells just as sweet”. Lately, I feel like the word Paleo has become over-used and sometimes mis-used.  It is no secret that in the CrossFit community most athletes and coaches follow and highly recommend the Paleo way of eating; which is great.  It’s a clean way of eating and for most people, it’s an answer to health issues, food allergies, better sleep, more energy; the list is endless.  However, sometimes I think the whole word and name gets abused.  What I mean is, why can’t we just call it eating clean?  No processed foods; sticking to the basics of lean meats, veggies, nuts, fruit.   Does it have to have a name?  Do we all have to proclaim we are on a Paleo diet?  And if I want to have some feta cheese on my salad or more than one serving of fruit a day, Does that make me less of a person? Does that make me less of a CrossFitter?  Does that make me a failure? This is where I think the word becomes abused. It gives some people the notion that it’s either all or…

Steak and Eggs

Sound familiar?  Except, I think these guys need to have on lulu and high knee socks.  No need to say more. Peace.AnyoneElseTiredofPaleoTweets?Love.

High and Mighty

Holy Moly! I had no idea it has been 2 whole weeks since I have updated my blog; sorry readers but sometimes life takes over and until I get paid to blog daily; I gotta go where the money leads me.  Preface  I used to think people who run with an Ipod or to music should not be considered real runners.  Because, afterall real runners shouldn’t and don’t need music to listen to.  When people would pass me in races wearing an Ipod with the music blasting I would think to myself, “Yeah, well if I had some jammin music I’d probably be running a lot faster, too” Just like when I see someone who weighs 120 pound pass me I think, “Yeah, well if I didn’t have to carry around 25 more pounds I’d be fast too”…but that’s neither here nore there. My thinking on runners with Ipods changed a bit after reading the following article in this week’s Austin American Statesman, by Pam LeBlanc titled, “Marathon for the Masses: Are hordes of slow pokes ruining the marathon?” And while this article has nothing to do with Ipod-wearing runners, it has a lot to do with marathon runners who think they are high and mighty; which is what I would call myself with my “real runners don’t wear Ipods thinking”.  Because honestly, who do I think I am by qualifying people as legit or not? And if wearing an Ipod while one runs gets that person’s ass off the couch and on to the treadmill or the road then by golly, put that Ipod on and go! Marathon for the Masses Basically, the article by Pam LeBlanc talks about the evolution of the marathon and whether or not it’s good or bad that so many people are attempting to run one.  “Marathons have…

I Got Checked

About a year ago after Rick and I ran the 3M Half Marathon, he semi-mentioned that he would like to try running a marathon one day.  We talked about it a bit and then moved on to something else.  When the Houston Marathon lottery registration came around in August, I asked him if he was seriously considering running a marathon and that if he was, we should enter the lottery for Houston and see if we get in.  I told him that once we found out we were in; that it would be a sign, that it would be my last marathon and that I would train and run the whole thing with him and….then we got in…and the training began. As we started training more and more, I started getting the itch to try and qualify for Boston again.  When Rick and I would do our long runs together, I’d get impatient and run ahead, and it started becoming more about me and my marathon, than Rick and his first marathon.  The whole time I trained, I kept going back and forth in my mind about whether or not I should try to qualify or run with Rick as I suggested in the first place.  My training runs were on pace; my weekly interval workouts were strong, I got ART once a week, and I was healthy…. Until I got the flu just a few days before; or as I like to think of it as “divine timing” a “you better watch it before you get checked” – sign that maybe not all of this is about me for once.  And I was stuck trying to decide whether to run while I was sick and still try to qualify (virtually impossible) or run with Rick as I said I would and support him…

Be Careful What You Wish For

The following post may go against a lot of what I preach, but it’s the truth and if you are one of my friends this will sound very familiar to you. Just last week I was telling someone “I never really get sick”  and I also talked some serious smack about the flu shot on Facebook a few months ago. Nevertheless, here’s where my stupid “wishes” come in to play.  When people talk about getting the flu, or getting the flu shot, or getting a stomach virus I’m the sick (mentally) person that says, “I’d love to have the flu”…or “I don’t need to get the flu shot“…or “I wish I would get a stomach bug”  only because: a.  being sick means staying at home b. having the flu or a stomach bug means not eating; which means you lose weight. But reason (a) means: when you stay at home; you are not working which also means no dinero coming in.  AND I used to think staying at home while sick meant laying on the couch watching TV all day.  Well…wrong! Because the last two days I have been home sick all I have been able to do is sleep.  It’s like I’m a newborn…I couldn’t do anything but sleep, drink a few sips of water, and sleep again! Reason (b) is exactly correct.  And in reality, I have lost 4 pounds…but the flipside of that reality is most of it is water weight and water loss because I have been sweating like crazy for no reason!  So, as soon as I am recovered I’m sure those ellbeezies will make their way back! The most annoying fact of my sick-wishes coming true and biting me in the ass; is that in two days I am supposed to be running the Houston Marathon…

A Picture is Worth a Thousand Thoughts…

Image taken from Annie’s Facebook Wall. (Thanks, Annie) I could easily post this picture and say, “Enough said” and end my blog post there, but we all know that I love to rant; especially when it comes to health habits and since someone pissed me off earlier today, I’m taking it out on all my readers. This picture conveys the following thoughts to me: Fries: those look a lot like Mc Donald’s fries….I get it…they’re trying to say that fries are addicting just like cigarettes. Fries and Cigs: They’re both nasty habits.  They both lead to lifestyle-induced diseases.  Both of which, if smoked or eaten enough can kill you. Fries: Ok to eat occasionally or better yet, never if you can.  But if you do eat them, the only person you are harming is yourself. Unlike… Cigarettes: Never ok to smoke.  Never. And if you do smoke, you are harming yourself and others around you…aside from the lung cancer, throwing your cigarette butts all over the yard, on the highways, and side walks is a pain in everyone else’s ass but the smoker themselves. Which brings me to my soapbox.  I’ve never blogged about how much I loathe smoking because I was afraid someone would say, “Yeah well you think smoking is a disgusting habit, but so is eating six cookies in one sitting”  Which on occasion, during Christmas, I will admit I probably did eat six cookies in a span of 20 minutes.  Comparably, smokers LOVE to use the excuse, “I only smoke when I drink”.  Well, that’s like me saying, “I only eat sweets on the weekends”.  Either way, you’re still doing it. We all know that “Smoking only when you drink” just as “only eating sweets on the weekend” carries over into the weekdays; especially when we are…

Bittersweet Memories

For the past several months my mom, and her brothers and sisters have been working on fixing up and selling my Oma and Opa’s house.  It has been a long process that included weekend after weekend of painting, tiling, building, cleaning, etc.  After being on the market for a few months, the house finally sold this past weekend. While this was something to be grateful for, it also makes me sad because I have so many memories of my grandparents and practically growing up there, or at least spending any chance I could when I was little there.  And even though it has been several years since my grandparents have lived there, it was comforting to just walk around inside the house, stand on the back porch and look out into the backyard and just remember.  Because, honestly going to the cemetery isn’t quite the same as being at their house. My cousins and I wearing the Easter dresses my Oma made each one of us, sitting on their front porch I heard this song, The House That Built Me, by Miranda Lambert this morning on the radio and it inspired me to write this blog. This was the house my mom, her brothers and sisters grew up in, as well as myself, and all my cousins.  We spent the summers there with my Oma, playing restaurant in the backyard, reading library books in the hallway, playing SkipBo at the kitchen table, helping Oma bake in the kitchen, falling asleep on the couch or on the floor while both grandparents fell asleep in their chairs…celebrating family Christmases, Easter, Halloween, Thanksgiving.  We’d go to their house to show them our good grades on our report cards, visit with them after school, spend weekend nights there just because. It would have been nice if the…

Unrealistic Expectations

If you’re like me and browse the junk magazines while in line at the grocery store, you probably wonder the same things I do: How the hell do the Kardashians wind up on every single magazine cover?  How realistic are those bikini shots and the before and after photos of the celebrities who “lost 10 pounds”? Where is all the extra skin on the Biggest Loser winners who have lost 100+ pounds…it’s gotta be somewhere and these pics aren’t showing it? Well, this may shed some light on these bogus magazines, their celebrity cover models, and before and after pictures.   A few weeks ago, Mel posted on her blog, The Clothes Make the Girl the following video: This is just a reminder that if you’re ever feeling inadequate because you are comparing yourself to the people on the cover or inside of magazines, you shouldn’t be!  What you see does not really exist (in most cases).   Peace.BeforeAndAfterMyAss.Love.

Cold Feet…Who’s Got ‘Em?

Sadly, I must admit…these…are my feet. I know, I know…hideous.  I live with them every day.  My brother likes to call the bunion on my left foot my “sixth toe” and the right one is not far from it.  Nevertheless, this post is not about my feet.  Actually, it kind of is. When the temperatures drop and it gets really cold outside, my feet freeze!  It doesn’t matter if I wear socks all day, and then change into my thick, wool socks at home.  Without fail, when it’s time to go to bed and take my socks off, my feet are still cold, like glacier cold. One of my favorite things to do when it’s time for bed and my feet are still cold (quit looking at the picture…you’re supposed to be reading)…ahem….one of my favorite things to do when it’s time for bed and my feet are still cold, is to stick my cold feet on Rick!!  I really think it is so funny how bugged he gets when I put my cold feet on him.  All I want to do is warm them on his manly, hairy legs and so when we lie there and he’s about to fall asleep, I inch my foot closer and closer and then ATTACK and put my feet all over him. I really am the only one that thinks it’s funny and sometimes Rick laughs, but then after I repeatedly do it, he loses patience with me.  Welcome to marrying a turd-wife.  Peace.SometimesI’mATurdPart2.Love.

Bursting Your Bubble

Bringing you this blog post live from Starbucks… I used to stand in line here and be really jealous of the people in front of me who were ordering the banana walnut bread, or the blueberry scones, and the pumpkin swirl cheesecake muffin…and then I would watch them eat it and cry on the inside (not really) because it looks and sounds oh-so-delicious.  And then it happened….one day as I was standing in line, I saw the barista unwrapping a frozen, boxed package of the “fresh”, “soft” banana walnut bread, as well as the other products in the display case and from then on, my longing for Starbucks’ pastries bubble had burst!  Really, it’s obvious.  Did I really think every Starbucks had bakers who get there at 2am to bake you fresh, delicious treats daily? For me, knowing that those breads and pastries had been frozen and shipped all over the Unites States and were made who knows how long ago, I was no longer tempted to want to order them.  On the same note, I saw on someone’s Twitter the other day that it’s Girl Scout cookie selling time.  I blogged about this last year around this time, and I still have the same opinion…don’t waste your time.  For the amount of calories, carbs, and fats in those tiny cookies you may as well go eat one that is fresh out of the oven from a local bakery or make homemade ones yourself.  I’m not hatin’ on the Girl Scouts because you can still donate to their troop without having to buy the cookies.  Lastly, the Christmas (or whatever holiday) baskets….if it’s wrapped in cellophane and everything is boxed up, keep it wrapped and boxed and give it to someone else.  However, there are some exceptions – wine baskets are always ok and should be opened…

Stalking Awareness Month

So….apparently January is National Stalking Awareness Month.  I’m not really sure how I came across this tidbit of information, but nevertheless I wanted to share with you all a “must-read” article I read in the December issue of Women’s Health.  If you have a Twitter or Facebook account, or even a blog; for your own safety you should read this post. I will try to highlight the most important parts of the article. Before I get into the article, let me step on my soapbox.  I do not understand why people feel the need (especially girls) to “check in” on Facebook or Twitter to tell the world where you are.  Why not just invite creepers to your house, unlock the door, get in the shower and wait for an attacker?  Seriously…it takes two seconds for someone to find a picture of you, find your exact location, and go exactly where you are, strike up a “casual” conversation with you, and BAM before you know it you’re in a situation you would never have expected. The New Privacy Predators (Women’s Health Magazine) “Bonnie Russell was having lunch with a friend in a pub near Detroit when she got a wake-up call—one that actually came on her cell. A few minutes earlier, she had used the phone to snap a photo of her lunchtime combo: “A lot of seriously unhealthy fried crap” she called it when she posted it on Twitter with the wry title “Lunch of champions.” She received a tweet back from a total stranger who had found her public Twitter feed and used it to track down the neighborhood where she was having lunch at that very moment.” How did this stranger find her exact location?   Geotags are GPS coordinates that can be added to digital files—most commonly photos—and…

A Tribute to the Past Decade

People always say, “Time flies.  And it flies even faster the older you get.”  I would completely agree with that statement and I’m not even that old.  Actually, I’m either going to really age myself to some of my readers or really reveal how young I am with this post.  A lot has happened in the last decade.  And if you care to join me on my past journey; well buckle up, cause it’s going to be a long ride. (Pardon my pictures, some of the older ones I had to take pictures of because our scanner doesn’t work…ghetto, I know) Ten years ago today I was getting ready to graduate high school.  At this moment, I was probably sitting in Pre Calculus joking around with everyone else in the class, and not doing our actual assignment because we were Seniors, the class was ridiculously easy, and our teacher was pretty much a bad ass for letting us get away with anything.  Which may explain why I now use a calculator and my fingers to count or my lack of mathematical ability whatsoever.  In retrospect, one important thing I learned after high school is that the things I thought were so important really weren’t at all.  What did it matter what you wore, what car you drove, or if you were considered popular or not?  I’d argue that most of the “popular” people in high school really aren’t all that today…I mean, really.  (If you happen to be one of the popular people from my class, well then of course I’m not talking about you)  But seriously, I’m sure some of you could agree. Mom and Dad with me in my HS Drum Major attire Fast forward to 2002 – Freshman year at Southwest Texas State University…the name didn’t change until a…

Who’s to Blame?

I came across this article in the LA Times via my twitter-crossfitting friend, Chris. “McDonald’s Sued for Marketing Happy Meals to Children”.  Below are some quotes for you to read before I rant. For the full article click on the LA Times link above. “A Sacramento mother and the Center for Science in the Public Interest filed a lawsuit Wednesday against McDonald’s Corp., alleging that its practice of giving toys with children’s meals is deceptive to children” “The lawsuit alleges that ‘McDonald’s exploits very young California children and harms their health by advertising unhealthy Happy Meals with toys directly to them’ and that ‘children 8 years old and younger do not have the cognitive skills and the developmental maturity to understand the persuasive intent of marketing and advertising.” The mom who is bringing the case to court claims that due to Mc Donald’s advertising Happy Meal toys directly to her children for the “Shrek Forever After” movie this summer, she would get “a litany of requests” from her children to eat there, and when she wouldn’t take them, they would pout.    My favorite part about this whole article is the “children 8 years old and younger do not have the cognitive skills and the developmental maturity to understand the persuasive intent of marketing and advertising” .  You know what else 8 year olds don’t have the ability to do?…..pay for their own meals, drive their own car….so who’s the one taking them to Mickey D’s?  That’s what I thought….so what if your child pouts because you won’t go buy them a Happy Meal?  Wait 5 minutes and I’m sure they’ll stop.  And if not, well tough titty!  How about being a parent to your child instead of trying to be their friend?!  Who says they have to get everything they pout or ask for? …

The Little Things

I love weddings.  I love watching the bridesmaids walk down the aisle, I love watching the bride, I love watching the awaiting husband’s reaction at the alter as his bride walks down.  But most of all, if I’m going to be honest, what I really love most about going to weddings is the open bar and wedding cake…multiple pieces of wedding cake.  Like, I make Rick get two pieces, I get two pieces, I let him have one bite and I eat his and mine. Yep, no lie. It’s actually quite sick and yet delicious at the same time. The few weddings that Rick and I have been to since we have been married, I notice that I pay more attention to the vow exchange and the message/sermon.  No matter how little or how much I know the couple getting married, I end up getting a bit emotional.  I think because it reminds me of our wedding, it reminds me of our own vows, and it’s nice to hear a message that promotes marriage versus hearing about divorce and cheating scandals all over the Internet and television. The wedding we attended on Saturday had a fantastic message.  The deacon gave his “Tips to a Successful Marriage” that included some of the following: He directed this towards the women in the congregation: “Women, remember that your husband is coming home from a long day at the office, surrounded by beautiful women, yet he chose to come home to you.  So, when he arrives don’t bother him with how “awful” your day has been or yell at him from the other room, ‘Bob, is that you!?’  Instead, greet him happily and show him that you are the prettiest woman he has seen all day.” He directed this to the men: “Men, remember that women care the most about the little things. …

Pimpin’ Out My Blog

See this….. This could be yours…well, the shirt can.  The man, I’m not too sure about.  Plus, he’s headless so that may be a problem. But in all seriousness, I purchased the shirt (pictured above) last week for Rick.  I was shopping at lululemon for myself and decided that I should buy Rick something too….just to sweeten the fact that I was buying something from there, yet again.  That and I wanted to buy him a little love present, and because he also needs a new lulu running shirt because the only one he has is about to be pitted out, and if you don’t know what that means then you aren’t working out hard enough.  (See below for definition)  Long story short, I bought Rick a medium and it’s a wee bit tight.  Like if he wore it, people would think he was a doucher (if you don’t know what that word means, you may be over the age of 65 and well you can just make an assumption).  The shirt was on clearance and Lululemon will not take it back, nor let me exchange it.  One would think that after shopping there once a week, I would have no problems returning un-worn merchandise, but no such luck.  Plus, it was a new girl waiting on me, so maybe she wasn’t aware of how much time I spend in that place to pull some strings for me. You can find out all the awesome details about the shirt by clicking here. In case you haven’t guessed by now, I am selling the shirt for $39; that’s what I paid for it. I’ll entertain other offers as well. And yes, this post was way longer than necessary. Glossary of terms Pitted out: a. to workout and sweat in a shirt so much that no matter…

Mustache Showdown

Yesterday I joined the Tribe to participate in the Mustache Showdown, benefiting Movember.  The weather was great, the camaraderie was awesome, and the events were fun and challenging.  It was actually my kind of event, 10 mini WODs, continuing on to one after another – endurance is my game and this was definitely somewhat of an endurance event. The Tribe warming up or maybe we’re cooling down?? Here were the events: 1. 100 meter – Burpee broad jump (deja vu) 2. 3 rounds – 30 Kb Swing (35lbs) + 300m shuttle run 3. 3 rounds – Mini Leg Blaster (10 squats+10 Lunges+5 Jumping Lunges+5 Jump Squats) then Bear crawl 50 meters  – *hello hip flexors and hamstrings! 4. 4 rounds – 25 lb Overhead Plate carry 75 meters + 20 situps 5. 600 meter – 50 lb Sandbag carry 6. 3 rounds – Sandbox Lunges across and back the sand pit + 10 pushups 7. 200 meters – Med ball chest toss and run + 3 ball slams 8. 1200m run 9. 15-10-5 Thrusters @ 65 lbs + 200 meter run 10. 6 rounds – 6x renegade rows each side + 30 jump rope skips My time=54:24 Favorite Station: #4 and #8 Least Favorite Station: #3, that bear crawl was killer! Warm up  Annie applying my curly mustache  More mustache fun! Swinging the bell  Me, Bonita (my fellow burpee thug) and Annie  The Tribe (minus Barbara…where is she?) Thanks to Atomic Athlete and Westlake CrossFit for hosting a great FUNdraising event, and great job to all of the Tribe!  It was so much fun getting to work beside all of you. Peace.MustachesAlthoughPrickly,CanBeFun.Love.

The Ultimate Truth

“We need to keep staying faithful and believing. God will continue to do great things, so we can continue to do great things for others.” Isn’t that the truth….“so we can continue to do great things for others” The above quote is from Rick, my husband, who sent it to me in a text message this morning in regards to a conversation we were having about our gym, Anytime Fitness. You know, ultimately that’s what it’s all about…living a life of service, helping others every single day.  When I was an undergrad and even in graduate school there were times that I felt confused about what I should be doing with my life, what I wanted to be when I “grew up”, trying to figure out what my talents and greatest abilities were and how I could use them….the questions and hesitations were endless.  I used to want to be a college professor; work for a non-profit; or do community-health outreach programs; work in a hospital as an employee wellness person, and even a nurse…Pretty much anything that dealt with health, wellness, and people. Anywho…getting to the point…. As I was reading a devotional the other night that said something like: “If you’re stuck in a dead-end job, if you don’t wake up excited to go to work, pray that God will lead you to use the talents and abilities in a way that will serve others.”  I thought, there’s nothing else I’d rather be doing.  I may not make the most money in the world, I may or may not be using my college education to the fullest, but right now I love what I am doing, and I feel like I am serving the Lord and others the way I’m meant to serve.  Now, I understand that a lot of people work…

The Burpee Mile Recap

This past Sunday I joined Bonita and a few others from her “Tribe” to do the infamous Burpee Mile.  What exactly is a burpee mile?…See definition below. Burpee Mile: an event that requires a little bit of crazy, a lot of mental focus, patience, and determination more than anything else.  It is performed by doing one burpee and one broad jump repeatedly for one complete mile; or 1600 meters. I originally intended to just do 400m, but also had in the back of my mind thoughts of doing the entire mile.  Bonita posted this workout about a month ago, and since I was in the middle of my 100 day burpee challenge, I kept considering the idea of doing this workout; but didn’t really make up my mind until last week.  After all, I was kind of already training for it since August.  The only thing I have ever heard about the burpee mile is horror story after horror story. I know coaches who could barely walk for days after, people who’s shins were on fire for a whole week, etc. etc…. Needless, to say I was a bit scared because it seems I am made of glass sometimes, you mention the word stress fracture and I get one.  Anyway, before I tell you about the whole experience let me just say that I do not recommend anyone just waking up, going to the track, and doing this workout on a whim.  I really think that the main reason I only had to recover one day afterwards and was just a little sore was because I had been doing…let me add it up…5,040 burpees since August 16th.  The first 400m – I taped my knees before we started as advised by B, and left my gloves off because I wasn’t…

100 Day Burpee Challenge Completed

For the last 100 days, I have done some form of burpees in varying rep schemes every.single.day!  The challenge was posted back in August over Twitter by a couple of CrossFit Central coaches and athletes.  At the end of the 100 day challenge, there was supposed to be a celebratory barbeque for all who completed the challenge. The overall rules were: Day 1, complete 1 burpee.  Day 2, complete 2 burpees and so on and so on until day 100.  If you missed one day, then you had to make up the missed day’s burpees and the burpees for the day up together.  Oh boy, there were plenty of days that happened and it was a pain in the butt to make up double days!  I am pleased to announce that I completed the 100 day challenge…no cheating; no “pretending” I did them, when I didn’t…nope.  I started the challenge and I was going to finish it; even if that meant doing 40 burpees right before bedtime!  And…I’m pretty sure that I am the only one from the main group who didn’t drop out! Most days when the burpees started getting past 30; I just included them in my workout.  And a lot of times I would do 20 burpees/20 Sit Ups and then repeat until I reached the magic burpee-number for the day.  I did burpees in Louisiana; I did them in Colorado; I did them in the morning, I did them in the afternoon.  I did them after a brutal half marathon; I did them before bed.  I ate burpees for breakfast, lunch, and dinner….and sometimes for dessert! But in all seriousness; I know you are asking, “Why the hell would someone do a challenge that included burpees? And why for 100 days!?”  Well, because probably just like most…

Gobble Gobble…

Last November I dedicated all of my blog posts during the month to various things I was thankful for.  As I looked back on those posts, it’s hard to believe that it has already been a year! I thought about doing the same thing this year, but the list could go on and on.  What’s not to be thankful for!? For example in this post last year, I blogged about: Selling my Exterra (done and done: thank you Dad)  Signing the lease and starting the build out of Anytime Fitness (I’m sitting in my very own office, typing this so…done, done, and praise the Lord done!) Getting pull ups with ease “being able to do 5 or more consecutively” – happily DONE! While all of the above are fine and grand, being thankful and grateful go way beyond those things.  Every day we have the choice to complain and wish we had certain things, or wish we could be a certain way, or wish we had more money, clothes, a job that requires little work and lots of pay, etc. OR we have the choice to wake up and be grateful that we are alive; that we have been given the privilege of one more day.  One more day to say “thank you”, one more day to live out your dreams, love more, give more, be more.  So, if you are reading this I want to say, thank you for reading and following.  And take a second to think about every thing you are thankful for; the good and the bad. Because while we are stuck in the bad stuff and can’t seem to see beyond it; there is always something great that comes out of it; we are just too ungrateful to realize it at the time.  Be Grateful, Be…

Seriously?….

It amazes me that people fall for things like this.  I must admit that I am pretty gullible when people tell me stories and most of the time I say, “Oh really?…wow….” to humor people instead of argue that what they are saying is not true.  However, this email I got this morning is one of the oldest tricks in the book, well since the Internet came about…check out for yourself word by word what was in my inbox: “Apologies for having to reach out to you like this, I made a quick trip this past weekend to London, UK and my bag got stolen from me with credit cards in it, I just have to pay for a ticket and settle Hotel bills. Unfortunately for me, I can’t have access to funds without my credit card, I’ve made contact with my bank but they need more time to come up with a new one. I was thinking of asking you to lend me some quick funds that I can give back as soon as I get in. I really need to pay my hotel bill and get on the next available flight. I can forward you details on how you can get the funds to me. You can reach me via email or Mayfair hotel’s desk phone, the numbers are, +447024062057. I await your response… Thank you.” Seriously?…First of all, I don’t even know the name of the person who sent this to me, nor do I know how to pronounce it.  But yeah, sure I’ll send over some money….or NOT.  And I’m pretty sure that if someone really did make a “quick trip” to the UK for the weekend, that same person would have some serious cash flow somewhere; without having to email strangers.  No one makes a “quick trip”…

The Anti-Jared

This morning I stumbled across a great blog post from, The Anti-Jared on our Anytime Fitness dashoboard. “Hey man…you cannot wear that skullcap here.” “That was what the manager told me at the first gym I went to. I was confused. I mean, it is an Under Armour skullcap. It was the coolest thing in the world. It made me look like I belonged at the gym. I was 370 pounds at the time. I lost 50 pounds and belonged to my first gym for a month. I promised myself that when I lost 50 pounds I would wear some sort of Under Armour gear because it symbolized strength in my eyes.   You might have heard of the gym…they do not charge much each month and accept everyone. I looked up on their wall, and it did indeed say no skullcaps. It was part of their “Judgment Free Zone.” So where was the “Judgment Free Zone” when the manager rolled his eyes at me when I walked in for the first time? A 400 pound guy who could not tie his shoes. A guy who wanted to ask questions about the equipment, but after seeing the eye rolling realized he did not belong.   Where was the “Judgment Free Zone” when the two girls laughed at me when I could not fit on the bench press? When I could not get my balance? Were they going there to see a guy lose 200 pounds?   Where was the “Judgment Free Zone” when I could was on the treadmill for only 48 seconds? When I saw the guy next to me mouth to his friend, “Is that it?” Did they see a weak, obese man?   Where was the “Judgment Free Zone” when I left the gym for the first time…

GWB

I really dislike talking about politics.  One, because I don’t know much about them.  Two, I don’t care to; because it makes for very heated conversations, and three because I’d rather just stay neutral and let the masses whine and complain about things for me.  Again, while I was sick the other day, I decided to watch Oprah because she had George W. Bush on her show talking about his new book, Decision Points and I wanted to hear what he had to say.  I have to admit that I may have said a few negative things during his presidency, but for the most part, I try to not talk crap about the President because it doesn’t do any good.  There’s no point in speaking negatively about the leader of your country.  They’ve been elected; they’re in office, wait another 4 years and you can do something about it, but in the meantime, just suck it up and lend support.  Easier said than done, I know. George W. Bush really earned a lot of respect from me during his interview when asked his opinion of Obama.  Watch the clip here before reading further.  Besides, I don’t understand why everyone always acts so surprised when candidates run on a certain platform, get elected, and then do not follow through with what they promise during their campaigns…it happens all the time.  How many Presidents have we had that actually follow through with everything they campaign about?  In related news, Happy Veteran’s Day. God bless all the veterans, the active and retired military, their families, their sacrifices, and all that they have done to further our country to what it is today. I promise to go back to blogging about health and fitness and get off my soap boxes; before I lose some…

Attention Yogis

Occasionally, it happens…I catch the news on TV while on the treadmill or in this case, while sick, resting on the couch at home.  That’s when you readers get lucky; that’s when I get to put in my “two cents” on the media. Well, yesterday I saw a news story on some Christian Coalition saying that real Christians should not practice yoga.  Immediately after viewing what they had to say and the reasons behind it, I said out loud, to myself on the couch, “Shut the hell up!”  First off, I am a believer, I love Jesus, I read the Bible, I go to church.  Everything I have and everything I am is from the Lord.  This news story is just another example of people finding a reason to complain about something.  I’m really thinking of starting a blog that’s called, “Life’s too short to get your panties in a wad!” – for real, though I do have a post in the works on just exactly what I mean by that. Basically, the uproar started when local churches started offering Holy Yoga classes that include the instructor reciting scriptures for each posture and the students meditating on them.  Sounds pretty good, right? Well, “Some Christian leaders say there’s nothing holy about it, going so far as to say Holy Yoga may be a gateway to demonic practices”  I’ve done some researching today with the help of Mr. Google to see what is behind all of this.  Yes, some forms of yoga and maybe all; I’m not a yoga guru are forms of postures offered to the Hindu gods, and according to CBN.com (Chrsitian Broadcasting Network), “If you do these postures and you do this breathing technique and this meditation, then you will be accepted by a god, little “G.” That’s the real danger.” …

Links of Interest

I love to cook, I love to bake, and I love making new things all the time, and the bonus is that my husband eats every single thing I make. I know some people who say, “Oh, well I would cook like that, but no one else would eat it“  or “Well, what are my kids supposed to eat?”  My answer to these questions are; “Well, if that’s all that you make and they’re hungry enough they’ll eat it, and if not too bad – then starve!” I would like to share with you a few different links that may be helpful in your quest to eating healthier and adding new recipes to your collection.  Just Like Mom Never Made This is a great blog of clean, real, quality food recipes submitted by yours truly and other CrossFit Central coaches.  Head on over there, stock up at the grocery store, and get cookin! How to Eat Wild at Chipotle Ah, Chipotle! Rick and I have two “go-to” places when we are hungry and want something healthy and don’t have any food in the house: Chipotle and Central Market. Here is a link of how and what to order at Chipotle – the healthy way! Photo from hunter-gatherer.com My order is usually, “Salad with half chicken-half beef, sauteed veggies, pico, guacamole, hot and medium salsa on the side”  And then sometimes if Rick gets chips, well I steal a few because life is short and a few chips now and then will not kill me.  Plus, they are really delicious and have the big salt on them! Twinkie Diet Helps Nutrition Professor Lose 27 Pounds And lastly this last link was sent to me via facebook from Kerith.  I do not recommend trying this diet at all, and my only comment on…

CHILEAN MINER

I saw on Good Morning America this morning that Edison Pena, one of the Chilean Miners will be running in the New York Marathon this weekend. This dude was working out and training underground the entire time he was down there! Now, that’s what I call Underground Strength training; for real! And talk about no excuses…some of you may have said this morning, “It’s too cold to go outside and run, or I’m too tired to go workout, etc. etc” Well, how about working out 1/2 mile underground in complete darkness and having to use a wind up flashlight? I’m pretty sure Edison’s excuses could trump yours any day! Watch the news clip below about Edison and his workout routine and turning his boots into running shoes. That’s our boy pulling a homemade sled, hell yeah!  Using a make-shift barbell for a back squat To view more pictures from Edison’s underground workout routine you can check out this link from the New York Post. This guy is dedicated, determined, and committed to running, working out, and obviously staying active.  I’m sure he had his fair share of teasing from other miners who sat on their asses down there while he was working out.  GO EDISON!  Run your little heart out and make Chile proud! Peace.ProofThatYouCanWorkoutWhereEverYouAre.Love.

Reality Check-Part II

“Use Sparingly; 2-3, 2-3, 3-5 , 2-4, 6-11…”  I’ve repeated, written, and memorized those numbers since I was about 10 years old up until my senior year in college, maybe even during my Masters as well.  Some of you may recognize them.  If you guessed the Food Pyramid then you are correct!  If you are eating and following those servings then you need help!  I’ve always taken the food pyramid with a grain of salt because I used to think, “Who seriously follows that, and that’s a lot of food”. As Part II of Reality Check, I would like to shed some light on what organization is really behind the food pyramid.  Some of you may be surprised, some may not. Thanks, but no thanks! Have you ever noticed the biggest part of the food pyramid? The one loaded with grains, breads, pastas?  Turns out, “the food pyramid was developed by the US Department of Agriculture, not the Department of Health and Human Services. So the plan wasn’t developed with human health in mind, it was developed to be an adequate plan that would benefit the American agricultural business. Lobbyists for the food production industries of America highly influenced the food pyramid that USDA finally published. In fact, the USDA actually originally had a panel of nutritional experts advise them on how they should structure this diet plan, but they decided to disregard their advice to please the lobbyists. That’s right, the published version of the food pyramid was more of a product of corruption than of real advice. And its worked, as Americans are eating more grain than ever before.” Americans love their grains, and can’t imagine life without them.  When I suggest to people to stop buying bread, stop buying crackers, pretzels, chips; they look at me like I’m crazy!  Even…

Team Regulators

Yesterday was the CrossFit Central–SicFit Austin Butcher Challenge; named the butcher challenge because the workouts included some component of using these (with added weight of course): I thought about doing the Butcher Challenge when it was first released but was too chicken to organize a team myself. I figured it would be really hard and include some tough competition since it was organized by the SicFit gym, and those athletes are pretty legit!  When Lisa asked me to be on her team I thought, “She must have run out of people to ask; because I’m not that strong!”  Here’s where my post gets a little bit longer than just the average post-event report; I apologize ahead of time to anyone who wanted to read something short and sweet. First of all, in everyday CrossFit classes I don’t feel like I’m that competitive, I pretty much do the workout and if I get behind Karen (who is usually our leader) by too much, I mentally give up on finishing first and focus on just finishing. However, in competition I have a different mindset.  Running, Duathlons, Triathlons, CrossFit, etc I get competitive. I get super nervous the night before, and I get super nervous the morning of, almost to the point that it’s potentially distracting to how I can perform.  Yesterday was even worse because I had three other super stellar athletes on my team that I couldn’t let down; they were depending on me to bring it! Steven, Lisa, Me, and Web This morning at LHC, Pastor Mac said something that spoke to me about yesterday’s challenge.  I was worried about the workouts, I was worried that my pull ups would hold us back, I was worried that my max snatch would keep us from making the top 5 teams, I was worried about my…

All Seriousness Aside

Since it’s Friday, I’ll set aside Part II of my Reality Check post to share with you two of my favorite things at the moment.  The first is a video from my friend, Hannah (queen of finding silly, funny videos on youtube) second, my Pumkin Pie Muffin recipe inspired by Elana’s Panty, and a special surprise at the end. I hope you find this video as hilarious as I did. It made me laugh so hard I cried.  And make sure you have the volume turned up; that’s what makes it great! All joking aside, here’s the story behind the kittens: “charlie and spike are two kittens with myotonia congenita, otherwise known as ‘fainting goat’ syndrome. at the slightest sound, the kittens respond by collapsing and falling into a rigid paralysis which lasts about a minute before they return to normal.” And now, for a holiday treat….Pumpkin Pie Muffins that are completely Gluten Free. The original recipe can be found here.  Below is how I made them. Ingredients 1 ½ cups blanched almond flour ¼ teaspoon celtic sea salt ½ teaspoon baking soda 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground ginger (I omitted this) 1 pinch ground cloves 2 tablespoons grapeseed oil ½ cup agave nectar (used 1/4 c. agave nectar, and 1/4 c. of homegrown (?) honey my client gave me instead) 2 large eggs 1 cup Organic Pumpkin **(different from Pumpkin Pie filling) Steps: 1.In a large bowl combine almond flour, salt, baking soda, cinnamon, nutmeg, and cloves 2. In a high powered blender ( I used my KitchenAid Mixer) puree oil, agave (honey), eggs and pumpkin until smooth 3.Stir wet ingredients into dry 4.Place paper liners in cupcake pan 5.Scoop batter into paper liners 6.Bake at 350° for 40-45 minutes 7.Cool for 2-3 hours 8.Serve…

Reality Check

This morning Bonita emailed me (and a few others) an article from The Huffington Post titled, America: A Big Fat, Stupid Nation.   This article has spurred me into posting about a few different things; so in order for me to keep your attention, I’ll split it up into two different posts.  Here’s Part I. The article quotes Albert Einstein saying,  “Insanity is doing the same thing over and over again and expecting a different result.” I love this quote because it is so true for not only myself, but for anyone else who is stuck in a rut, not seeing change, not getting results, yet doing the same thing, following the same routine day after day attempting to see a change.  If you want to change, you need to make changes.  If you want to lose weight, body fat, make more money, spend more time with family; well then do something to make it happen.  Chances are you aren’t doing the right thing; otherwise you wouldn’t be using the words, “I want”. Here are a few points I found interesting in the article (keep in mind, these are not my words): “Latest figures confirm the ridiculous: three out of four of you will be ‘overweight or obese’ by 2020. To gauge perspective: there are now more ‘fat’ people than ‘white’ people in America. “Stupid? Welcome to a population who know less about what they put into their mouths than they do about, well, take your pick…celebrities or cars or American Idol or iPhones? Animals have the intelligence to know what to eat and to never get fat (except the ones fed by humans). Yet that simple challenge, gaining nourishment without destroying the body, is beyond your capabilities?” True, True, and True…talk about a slap in the face.  But wait, there’s more…. “Unfortunately, for…

Just Missing My Monkey

“I am not skilled to understand; what God has willed, what God has planned” – Aaron Shust Every time I hear the song those words are from, my heart aches just a little bit because it’s so convicting.  I do not have all the answers. I do not know why certain things happen. I do not know why certain prayers do not get answered. All I know is that I have to trust, believe, and pray that the one thing in my life that keeps it from being fulfilled will happen one day.  I miss being an aunt, I miss hanging out with my little monkey, and the saddest of all is that I know he misses my family and I just as much.  And I miss that smile… Peace.HeresToPrayersBeingAnswered.Love.

“Let Food Be Thy Medicine…

…and medicine by the food” -Hippocrates I’m pretty sure I have included the above quote in one of my blog posts before, but I thought it would be fitting for today’s especially.  MDA posted a very interesting article about “The Big Pharma” that I completely agree with and have wanted to write about for a while. Basically what Mark Sisson from (MDA) is talking about in his article is the cash payouts that doctors get from big pharmaceutical companies.  Now, I have to very careful when blogging about this because: 1) I have friends that either work in the pharmacy and are pharmacists 2) I do not want to sound like Tom Cruise and rant about prescription drugs 3) I also have friends and family who are pharmaceutical reps 4) I do think that in our society today, there are just some things that absolutely need medicine However, I think that our country is way too drugged, we spend way too much money on prescriptions we do not need, and the focus should be more on prevention-NOT oh, let’s just see how horrible we can eat, not sleep, live poorly, not exercise, and then treat the damage we have done by popping 8 different pills 3-5 times a day. Let me also take a second to say there is a difference between taking supplements and prescription medication.  The way our food (vegetables, fruits, meats) are raised and grown as compared to the days before pesticides, hormones, picking before they are ripe, etc is completely different.  There is virtually no way (unless you soil, plant, and grow it yourself) that we are going to get the full amount of vitamins and minerals promised in every thing we eat.  At best you are getting 40% of the vitamins and minerals your “fresh produce”…

Strong IS The New Skinny

Every once-in-a-while I come across pages or groups on Facebook that other people have “liked” and if I like the way it sounds, I “like” it, too. Not too long ago, I saw a few of my friends “liked” the page: Strong is the New Skinny, and even though I had no idea what the page was for I liked the way it sounded and I completely agreed.  It’s funny how perceptions change at different stages of our lives.  In high school I wanted nothing to do with being strong.  I wanted to be thin, really thin.  And in college I wanted to be thin, really thin.  Especially, because every weekend I had to squeeze myself into running panties and skin tight tops and race against other collegiate athletes that were also extremely thin.  Were we strong? Probably not.  Were we fast? For the most part, yes. Thanks, Kreutz Photography for the pic.  If this is illegal, I will totally delete it! (Couples Triathlon 2003) Fast forward to 7 years, 20 pounds, and about 20 seconds per mile slower to today and….wait….did I just type 20 pounds? Yeah, exactly.  If someone would have told me 5-8 years ago I would be 20 pounds heavier, I would call them a big fat liar and say. “there’s no way that is ever going to happen!!”  Well, sister…I’m looking at it everyday. (Bear with me as I feel I am going all over the place with this post) Yesterday I tweeted to my friend, Jess; “Was just looking through old pics on the facer and it makes me sad.  I have to remind myself ‘strong is the new skinny”.  To which she replied, “Just think of how much more you can do now. You’re way more fit.” I went from a runner, spending hours…

Thank You Tiny Storm

Today I am thankful for the tiny rain/wind/whatever-it-was storm last night.  Why?  Because the Lord brought just enough wind to knock down the remaining white lights that hung from the house from last Christmas!  Seriously, nothing is worse than pulling up to your house 9 months after Christmas and 2 months before Christmas and seeing white lights trimming your roof, not to mention that half of them are already hanging off… Actually, I could think of worse things…I guess that last statement was a little dramatic.  Speaking of worse things; there is a house in our neighborhood who has a tree up in their living room window all year long.  And there’s another house that has at least 12 different cats all living in one house!  So, it could be worse.  And as much as I LOVE LOVE LOVE my husband, I think he was planning on keeping them up there until December.  So, thank you wind for taking down our Christmas lights.  Now our house will no longer look like what my mom refers to as omma-gona-whoshas.  Does anyone even know what that word means?! Peace.ItsTheLittleThings.Love.

MexicoSchmexico

Back in the day, before I realized how annoying The View was; I used to want to be one of the women on that show so I could speak my mind about things going on in the world.  Well, obviously that never happened and thus this blog was born.  So, here’s my take on a current event, but first let me give you the reason on why I care. For the past three years, Rick and I have had the opportunity to travel to Mexico with my client’s law firm for their company Christmas party.  We always have so much fun, the group is a blast to hang out with, and hello…we are in Mexico in December, soaking up the sun while people in Texas are bundling up!  And if you know me, my perfect day would consist of a good 4 hours of sitting by the pool or beach and basking in the sun. Cozumel 2007 Blake and Rick, Cancun 2008 Playa Del Carmen 2009 Due to recent events in Mexico we will not be traveling to Playa Del Carmen this year.  And here’s what I have to say, “Mexico, get your shit together!  You’re shooting yourself in the foot and your economy!”  And for those who didn’t understand that, I’ll simplify it.  Mexico, get your caca straight! Peace.NoVivaDeMexico.Love.

Primal Iron Chef Competition Results

Last week I participated in Mark’s Daily Apple Primal Iron Chef Competition.  The rules were to make something Primal; appetizer, entree, dessert, which ever you wanted to choose.  However, the recipe had to contain the secret ingredient: COCONUT.  The official rules are posted on the link above.  But the most important of all is that the prize was the Vita Mixer (pictured).  This thing is awesome and expensive which is why I wanted to win it.  With the help of my brother, we decided to make Coconut Bread Pudding.  I really thought I had a good shot a winning; especially since I recruited help from a pastry chef!  The bread pudding was delicious, and I used as much coconut as I could. Well, apparently I didn’t get the memo to kiss some serious ass in typing up my recipe and to post top notch quality pictures. Check out the winner’s recipe here: he used a 1/2 c. total of coconut.  My recipe included a lot more than that.  Can you tell I’m a little bitter? Anyway, if you would like to see the recipe I submitted and try the Coconutty Bread Pudding for yourself, I highly recommend it.  It’s not something you would eat everyday, nor do you need to but it would be a great treat! COCONUTTY BREAD PUDDING RECIPE Peace.Enjoy.Love.

Accountability

The past few weeks I have been going back and forth about whether or not I should sign up for the Lean Turkey Challenge through CrossFit Central.  It’s basically like the “I am CrossFit Challenge” I did back in January.  A part of me really wants to do it for the extra accountability, but the other part of me knows that I need to save my money and am forced to spend it elsewhere (student loan payments that have begun, doctor bills, physical theraphy, etc.)  Plus, I am supposed to be on a spending freeze for all of October…so…that kind of solves my decision. Making myself start a challenge and finishing it by myself without competition or without a group, is really hard!  When I am relying on just myself, checking my own food log, and not having to report to anyone else I let myself slack a little more than I should.  It’s kind of the same situation as working out with a personal trainer vs. not.  Naturally, without someone pushing us we do a little less reps when we’re tired, a little less weight, etc…etc…. After reading Bonita’s blog this morning about her mom I decided that I can hold myself accountable, I can make goals and achieve them, and I can’t do this by myself. Wait….what?…Did I just say I can’t do this by myself?  Yep, that’s right.  I am human, I was born with a natural weakness, the vulnerabilities to give into temptation at the drop of a hat.  But as Bonita’s mom wrote in her journal before she died, “Everyday we are tempted not to work on our goal; when we are tempted not to do what we are supposed to do, remember that the Holy Ghost will give us strength and courage to do what is…

Beef with the Biggest Loser

I used to love watching the Biggest Loser.  I loved watching the workouts, the successes of the people on the show, Jillian Michael’s being a big biatch, and sometimes I would jerk a few tears, too…but I have recently discovered through members of the gym and the general public who watch the show, that it is a huge (for lack of better words) mirage!  From our televisions at home the show looks so great and we all fall in love with the idea that anyone can transform their body in less than 6 weeks by 100 pounds or more.  Some contestants even lose 20 pounds in a week!  Is this accurate? No.   Is this healthy? No Does it send a bad, unrealistic message to every single viewer who doesn’t know any better? You bet it does! I’m speaking from true experience and real conversations that the Biggest Loser sometimes discourages people from reaching their weight loss goals.  They get to the gym, bust their butts, eat according the the “Biggest Loser guidelines”, and when they do not lose more than two pounds a week they get upset, frustrated, and feel like quitting. While in New Orleans I met one of the cast members from Season 6 (I think) and we talked about the show.  He told me that since the show he gained back about 30-40 pounds; which is to be expected…we live in the real world; not a ranch with Jillian screaming at you every single second.  He also told me that it was so controlled and the conditions were so extreme  that once he came back to his friends and family it was really hard to transition from the show where you were basically held by hand to success to every day, real life temptations. And that is where…

There’s a Difference

This morning while running on the treadmill (yes, that’s right…don’t judge me) I was watching Regis & Kelly as they hosted their “High-heel-a-thon” which was a 150m sprint/race in high heels. Anyway, that’s besides the point.  What caught my attention was their interview with last year’s winner of the race.  Regis asked her how she prepared to run this “marathon” and then later said something like, “This is actually harder than a marathon” and while that may have been a joke, it was using the word marathon that bugged me. First of all, let me give you the definition of the word marathon according to Wikipedia: “The marathon is a long-distance running event with an official distance of 42.195 kilometres (26 miles and 385 yards), that is usually run as a road race.” There have been numerous times I have heard people using the word marathon for any running event usually other than an actual marathon.  A 150m run in high heels is certainly not a marathon; neither is a 5K, 10K, or any other race that is not 26.2 miles.  Usually when people tell me they have run a 5K marathon I just ignore it; because Rick tells me it’s not nice to crush people’s dreams and also because I know they probably don’t know better…which is why I am here to explain the difference. There is no such thing as “Oh, I’ve run that Capital 10K Marathon before” – it’s a 10K, you just said it; not a marathon. Also, a triathlon and a marathon are not the same thing; yes they both include running, but a triathlon involves swimming and biking as well.  A marathon takes quite a bit of time and training; and having run a few and being injured from a few, I get a little bugged when…

Belated Birthday Blog

Where in the world have I been and what’s up with the no blog posting in one whole week!?  Well, last week Rick and I went to Colorado with some friends (which will be posted in a later blog) and I am just now having time after catching up on Anytime Fitness work to blog. Also, for some reason blogger was down last night the entire hour I was trying to post a “Happy Bithday Ricker” post…annoying! So, without further ranting here we go: This….is…my precious husband and my “He-Man” (hence the shirt) Behold the picture below.  This past weekend in Colorado was the first time I have ever seen Rick ride a bike in the 5 years we have been together and look…here he looks like such a natural! Too bad he doesn’t still wear those sweet socks and shoes! These guys are still inseparable….oh so precious!  Pictured below are Dusty, Rick, and Pat. Here’s the country boy I know And this is the last one; I swear!  I can’t post pictures of little Rick and not include a football one.  Here he is with his mom and dad looking oh so serious and ready to kick some butt on the field! And this is where everyone but Rick can stop reading if they want because it may get a little too sappy for you!  Here’s something to watch in the meantime – just click here. Happy Birthday Ricker-Pie!  I am so thankful for you, our relationship, and your love every single day!  I am also so proud of you following your life long dream of opening your own gym.  For me, it was the hardest thing I have ever had to do in my life and I have to admit there were times when I wanted to quit, but I…

Time Is On Your Side

Alright ladies and gents, get ready for a venting session!  As most of you already know my husband and I own an Anytime Fitness in Fredericksburg.  Key words in that sentence: ANYTIME FITNESS.  Imagine my frustration when someone comes in and wants to cancel their membership with the reason being: “I just don’t have time.”  In my mind, every time I hear those words I think, “Ummm…excuse me? What part of Anytime don’t you understand?” And it’s not just with the gym that the words, “I just don’t have time” bothers me. It’s with anything, any commitment, any opportunity that is missed and/or passed because something in your mind convinces you that “you just don’t have time”.  You know what I call that excuse?  Pure, Grade A Bullshit! We all have the same 24 hours in a day.  I don’t have any more and any less time than you do. And sure, some of you may be saying, “Well, that’s easy for you to say.  You’re young and spry and don’t have kids” (or this, or that, or whatever you want to assume about my schedule and time commitments).  Well, yes you are correct I don’t have kids and I am young, but I do wake up at 4:45am every morning, drive over an hour to work (three days a week) work all day, and then drive over an hour back home to spend maybe 2 hours with my husband awake, eat dinner and go to bed.  But somewhere in that same day, I find/make time to exercise; to do something good for my body, my mind, and my health.  I must admit the other day I used the same excuse to a friend when she suggested I volunteer on the days I am in Austin.  I told her; “I don’t really have…

Fight Gone Bad 5

On September 25, 2010 I will be participating in the 5th Annual Fight Gone Bad competition, hosted by CrossFit Central as well as other local CrossFit affiliates in Austin. Fight Gone Bad is not only a competition, but a fundraising event benefiting the LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation.  Last year I competed in the Intermediate division since I had only been CrossFitting for about two months.  This year I will be competing in the Elite division.  So, what does Fight Gone Bad entail, you ask? In this workout you spend one minute at each of five stations, with a one minute break in between each round.  There are three rounds performed consecutively in this event.  The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.  The stations are: 1. Row (for calories) 2. Wall Ball (14#) 3. Sumo Deadlift High Pull (55#) 4. Box Jumps (20″) 5. Push Press (55#) I’m somewhat excited/somewhat nervous to do this competition again because the weight this year compared to last year is a twenty pound difference! However, I have a lot more experience and am stronger this year; so we’ll see how it goes.  To read my recap from last year, click here. If you would like to make a donation, you can go to my fundraising page here.  Thank you! Peace.FightGoneBad5.Love.

Reason Number 1,000 Why I LOVE Lulu

“I don’t know the what, when, where, why and how, but, somewhere along the line, we were told that our bodies weren’t good enough. We were told that we should cover-up, hide from the world, if we weren’t a certain body type. Well, forget that! “  I got this quote from a blog post from lululemon while reading Kerith’s blog this morning.  I highly recommend clicking and reading especially if you are female!  Click below to read the rest. Love Your Body Thanks, Kerith for sharing such a great post! Peace.LoveLoveLulu.AndWellLove.

Dedication vs. Convenience

This past Sunday I realized how spoiled I am living in Austin where fresh, healthy, (I mean legitimately healthy) food is on hand and readily available within a 15 minute drive.  Rick and I went camping this past weekend with his family and some friends and needless to say we didn’t eat the healthiest and drank a number of alcoholic beverages.  So come Sunday, I was determined to get back on track to avoid feeling like a miserable fatty on Monday.  Since my parents were going out to eat at a place I would never eat anything from except for a Blizzard, I decided to drive to Wal-Mart to see what I could find.  Let’s take a step into my Wal-Mart shopping adventure: Here I am walking up and down the aisles in search of something half cheat-half healthy.  The thoughts of a vegan, gluten free personal size pizza crossed my mind…so I went to the frozen pizza section and FAIL.  (FYI, I’ve seen this exact pizza I was looking for at Newflower in Austin which is 5 seconds from my casa) Hmm..what about soup? There’s got to be a healthy soup in this place.  Let me clarify that just because the label says Healthy Choice doesn’t necessarily make the soup healthy.  Again…FAIL!  Lastly, I went to the meat section to look for some chicken sausage to make scrambled eggs and chicken sausage for dinner.  And what do you think happened?  No chicken sausage!  I wasn’t about to buy frozen chicken breasts or turkey patties because I’m O-V-E-R that stage.  At this point if I were shopping with any other person I probably would have heard, “You’re too damn picky! Just buy something and eat it!”  In fact, I was kind of thinking that same thing myself. So here’s the whole point of this blog – stay patient while I…

Running, Rain, and Wet T-Shirts

Every Tuesday night, I coach the CrossFit Central FREE Endurance Track Workouts at ‘O Henry Middle School.  Below are the dedicated endurance athletes that showed up for today’s September benchmark of 1x 400m-300m-200m-100m for time.  From Left: Ross, Mark, Nyki, Ben, and JC Notice the rainbow in the back?  Well it just so happened to conveniently pour right as the group was warming up.  And since we were already soaked within two minutes we decided to continue with the workout.  Now, that’s dedication…running through the rain – wet t-shirts and all.  If you are reading this post and belong to the CrossFit Central Community then you should be in the picture above!  These workouts are FREE and so great for improving your endurance without logging all the miles, great for your strength, and great for your overall fitness. What other reasons do you need? The crew sporting the Double C’s I strongly believe in the CrossFit Endurance method and have followed it in my own workouts for a year now.  I will be testing out just how well it works this Fall when I train for the 2011 Houston Marathon, and will keep you all posted.  For more information on CrossFit Endurance just click on the link OR if you live in Austin get your butt to the track on Tuesday nights! And if you wanna get SicFit, YOU need to get SicFast! Peace.FreeEnduranceWODs.Love.

You’re Not Exempt

Believe it or not, admit it or not…everyone farts!  And yes, today I am taking a break (yet again) from a serious blog post to share with you a video my husband sent me last night.  I was a little hesitant to devote a post to farting until I text my friend, Jessica “Is it bad if I blog about farting?” To which she replied, “Do it; they’re funny”.  So, if all else fails at least she will appreciate this post. If you think you are above farting or somehow exempt from them; you’re not.  According to this website, “Everyone has gas and eliminates it by burping or passing it through the rectum. However, many people think they have too much gas when they really have normal amounts. Most people produce about 1 to 4 pints a day and pass gas about 14 times a day.” So, if you’re like my friend Amanda who gets all bent out of shape when someone farts well get used to it people because you and I both have the possibility/opportunity to fart 14 times a day and it’s proven here that it is completely normal! I had a friend once tell me that her mom would fart in the aisle of the grocery store and walk away real quick so that people would think it was her…genius.  Have you ever heard your grandmother fart?  It’s the weirdest and funniest thing all at the same time. I mean, you don’t really picture or expect them to fart, but they do and it’s funny! Even my bestfriend, Chelsea Handler agrees: Until tomorrow when I am inspired to write about something a little more serious; take some notes from the farting preacher:  Peace.FartsAreCompletelyNormal.Love.

SUCCESS STORY!

I am so happy to be able to post my first Success Story from Anytime Fitness in Fredericksburg! This is Brooke; exactly four months ago: Brooke has been a member of Anytime Fitness since April, and attended her first bootcamp class on April 23. Since then she has not missed a class other than going on vacation or if it was cancelled. Eventhough the class is bright and early she shows up ready and eager to work hard! She never complains and is willing to try any new move I throw at her. She has gone from step ups to box jumps, push ups on her knees to push ups on her toes, and barely running to training for a marathon in October. I am so proud of Brooke and all that she has achieved. Her body has completely transformed before my eyes and it has been an exciting journey that I am grateful to have shared with her.  Oh, and did I mention she has two young, adorable children?  Here’s Brooke’s story: “My starting weight was 153. I was thinking about what worked for me and what was so different this time around, and I think it was having a goal. My heart was in running the Marathon for Adoption, finding a class I loved and wanted to stick to, and someone who was willing to help. Running on my own just wasn’t cutting it. I also believe I have put everything into it this time, not only with working out but eating healthier as well. I thought healthy eating was eating organic food but it’s so much more than that!! I can also tell a big difference since using the AdvoCare products. Being healthy and fit makes me feel so much better about myself. It makes me think why did…

CrossFit Central Women’s Challenge

Have I ever mentioned how much I love being a part of the CrossFit Central community?(rhetorical question. We all know I blog something about it at least every other week).  Anywho…this weekend was the CrossFit Central Women’s Challenge.  A few weeks ago Jessica and I were on the hunt for a third team member; someone who was strong, fast, and wanted to WIN!  About two weeks before this weekend, Jessica didn’t ask, but more demanded Nyki that she was going to be on our team, “SICFIT Stunnas’”.  With less than 2 months of CrossFitting under her belt, Nyki was our teammate match made in heaven! Post WOD 1 Picture time. Without sounding the least bit of whatever you may think, I wanted, knew, believed that our team could win.  We clearly are three different athletes, with different strengths and weaknesses but our strategy, will, and determination to do our best helped us work GREAT together!  Below are the workouts and recap of the events. WOD 1: 50 Clapping Push Ups (each person does 50) 2 Mile Trail Run (with challenges mixed in) Stop 1:  100 Kettlebell Sumo Deadlift High Pull (we broke them up in 10’s and rotated between the 12k and 16kg) Run Stop 2: 25 Medball Rainbow tosses (or something) 3 Nutrition questions about the Paleo and Zone diet Run to finish Time = 21:21 WOD 2: (Indoor workout) 3…2…1….GO! Deadlift 10,000 lbs. (aka: 75 reps of 135# Deadlift) We split them up in sets of 10 each, and as I finished the last 15, Jess and Nyki set up for the box jumps 75 Box Jumps  (they completed most of the box jumps while I loaded the bar for the Ground to Overhead) Ground to Overhead 6,000 lbs. (aka: 93 reps of 65# snatch/clean and press) For the record: Jessica snatched the weight…

Some days I have interesting stuff to blog about (I guess), and some days I don’t.  Today is one of those, “I don’t really have anything to write about” days.  So, I decided to share with you some of my beloved Zoila clips.  If you don’t know Zoila, you should get to know her (see post here). She is awesome, and I wish I had a Zoila and a Jeff Lewis of my own.  Zoila and Jeff are from the Bravo TV Show Flipping Out; which is part of my trash TV line up.  And when I say trash TV, I don’t mean Jersey Shore. I don’t have the patience for those people and I feel dumb and dirty after watching it. The same goes for anything else on MTV. Ever since My So Called Life and Daria went off the air, every other show is a complete waste of time and brain cells, in my humble trash- TV- watching opinion.  One more quick side note, last week Jess blogged about Zoila and dedicated it to me; so Jess here’s to you! (There’s 6 sec commercials before them all-be patient people) Peace.EnjoyZoila.Love.

What a Weekend

This past weekend I experienced New Orleans for the very first time!  Amanda, Hannah, and I decided about a year ago that we were going to participate in the Red Dress Run in New Orleans. And when I say “Run” in no way is this event even close to a run.  It’s more of a pub crawl with the option of running.  In fact, every time I would get a “Good Luck” text or facebook message, I had to laugh because the people that wished me luck had no idea that I had no intention of actually running; nor did anyone else out there. I can tell you that none of us did much running, but we sure did some dancing and a little drinking…ok, well maybe a little more than “just a little drinking”. It was such a great feeling to throw all cares out the window for the weekend as far as drinking and eating healthily go. We actually all ate pretty well because we are used to that, but I’d be lying if I didn’t say that we had our fair share of Terra Chips, brownies, and cinnamon rolls.  I also indulged in real margaritas, no time for skinny ones, I mean the real, sugary deal, and did not feel one bit guilty.  The 12 hour road trip was completely worth it and was not at all as bad as I thought it was going to be.  We split the drive by staying in Shreveport one night and stayed at the hotel-casino. We gambled a bit, but decided we like having money way more than not, so we cashed in our tickets and went to bed. On the way to and from New Orleans, Hannah and I had fun laughing at dumb stories while Amanda slept like a champ (something she does…

Team Rehm

This…is…my husband aka: The Rickster I am so thankful to be married to someone who is my bestfriend, who supports me, puts up with my silliness, someone who can act like a middle-schooler with me, someone who can take fart and poop jokes, spontaneous burps, and well all that and everything in between.  Since we started dating over four years ago, Rick has turned into a lean, mean running machine.  I’m so proud of him and all that he does.  In the past four years he has taken up running as a hobby and is pretty darn good at it.  He has adopted some of my eating habits, eats everything I cook for dinner…even roasted beets that he really doesn’t care for. Before you all get nauseous, I’ll get to the point of this post.  For the month of August Rick has ditched the bicep curls and routine weight workouts and is doing all CrossFit workouts! I’m really excited for him because not only will he understand how challenging it is personally, but hopefully he will get as addicted as I am and we can talk Zone and Paleo and CrossFit all day together.  Ha, just kidding about that last one.  But seriously, he’s supplementing (with AdvoCare) and working out hard. This Saturday we did the following “Team Rehm” workout inspired by Bonita’s Tribe. Rick ran 1.5 miles before – I ran 800m.  It was a team workout; so we split the reps in half except for the 400m Run. 400m Run 20 Ground to Overhead (my weight 95#) 200 Sit Ups 400m Run 20 Ground to Overhead 200 KB Swings (my weight 25#) – we broke it up in 25’s 400m Run 20 Box Jumps 200 Squats 400m Run Time=29:15 And to top off the weekend, he even watched 30…

DUH!

Our laptop is fairly new and I haven’t gotten around to changing the “home” page yet.  So everytime I open the browser it goes to MSN.  I usually never pay attention to their highlight stories, but yesterday the “10 Worst Fast Food Meals in America” (from Men’s Health) article caught my attention.  I decided to read the article (aloud to Rick while we sat on the couch) just for funsies.  Below is a recap of the “10 Worst Fast Food Meals in America” and my commentary from last night.  Let me just say real quick that I enjoy my share of splurges every once in a while, but people eat this everyday! Numero Uno: Domino’s Chicken Carbonara Breadbowl Pasta 1480 calories56 g fat (24 g saturated)2220 mg sodium Here’s what they had to say: “Basically, what we have here is a big wad of pizza dough hollowed out and stuffed with noodles, cream, and cheese.” My take: Let’s look at the name: BREADbowl PASTA.  Now let’s look at the description above – sounds freakin disgusting if you ask me, not to mention your stomach would not only feel like a rock after eating this but would probably look like one, too.  And I don’t mean “rock hard abs”, I mean big, bloated rock. Dough=carb, Noodles=carb, cream=fat, cheese=fat…the only good thing about this meal is the chicken! Numero Dos: McDonald’s Big Breakfast with Large Biscuit, Hotcakes, Margarine, and Syrup 1370 calories64.5 g fat (21.5 g saturated)2335 mg sodium49 g sugar Hence the name “Big Breakfast” and “Large Biscuit” AND Hotcakes? AND syrup and margarine.  Reminds me of the commercial with the lady at the drive-thru asking for a side of “budonkadonk”.  After a few of these you’ll have some “large biscuits” for sure!  What the title doesn’t say is that it also…

You Might Be…

….Addicted to Facebook or Twitter if….you’ve ever caught yourself doing the following: Checking status updates on your phone every other minute, and then when you don’t see any you push the “refresh” button and still no recent updates. Or, have you ever got the message, “None of your friends have recently updated their status.”? That’s when you realize that other people do have a life and can’t update every 5 minutes. If you plan what status you’re going to write as soon as you’re finished seeing or doing whatever it is you are doing.  For example, yesterday I went to swim laps at the outdoor pool. To my dismay, the outdoor pool was being fixed; so I was forced to swim inside. And as I was swimming lap after lap, I thought of what I was going to put as my status.  But then I couldn’t update my status because by the time I got out of the pool, I was running late, and didn’t have time to get on my phone while hauling my ass to the next appointment! I had planned on writing, “Was forced to swim in the indoor pool. So much for working on my swimmer’s tan, but at least I get to listen to the water aerobics jams. Ha” Have you ever been nervous before posting a status because you’re not sure how people would respond? Does your significant other say, “Oh, let me guess..you’re going to post that picture on facebook?”  OR “You’re going to tweet about that, I know”.  You look through your friends photo albums and stalk them, and then if they are tagged in an album by someone else who is not your friend, you look through their album, too. You play every single annoying game on Facebook and then clutter the…

Amen, Brotha Man!

I saw this Nike ad on Facebook yesterday and then today one of my twitter friends sent me a link to an excellent blog post, here talking about it. So I decided to blog my two cents, too. But first, here’s the long in the short of what the blog post had to say: “At a time when women are constantly told by mainstream media and douchehole celebrity trainers that lifting anything heavier than three lbs will turn them into Chewbacca, and that eating celery sticks is a treat, this is definitely a breath of fresh air. I mean, I’m so sick and tired of seeing models with no ass, no muscle, and no shape being touted as the ideal “look” for women to aspire for. Why not just get a 2×4 and put a dress on it?” (TonyGentilcore.com) So…here’s my two cents – I like this ad because it depicts a fit, feminie model; not a super skinny bony one.  Let’s face it, it’s easy to be skinny.  Yes, that’s right. It’s easy to be skinny and it’s easy to be fat.  But it’s pretty damn hard to be lean and fit. Being fit takes work, dedication, sacrifice.  Getting skinny and/or getting fat does not.   Now, I know some of you are asking, “Did she say it’s easy to be skinny?” Let me explain.  When you cut back on what you eat and starve yourself, you lose your appetite, your stomach “shrinks” so you get full off of less, and you reach the point to where you are beyond the point of hungry that you are no longer hungry anymore.  Does that make sense?  There’s a point to where it becomes a dangerous, mental game and once you’re in, you’re in.  And at this point, no one wants to be…

Japanese Anyone?

I don’t recall my blog being translated into another language.  In fact, I’m pretty sure it’s in plain ‘ol English.  Please correct me if I am wrong. I also do not know how to read Japanese, Chinese, Spanish, nor any other language – so obviously any comment that is sent to this blog in a language other than English is immediately deleted. I’m on to you Internet porn website, Chinese/Japanese- whatever-ese you are!  About a month ago I changed my comment section to “Must be approved before being published” to have the option to delete the comments that look like this: symbol symbol symbol – followed by ………… which leads to a porn site.  #1 I do not appreciate getting all excited that I have a comment, opening it, and finding out it’s an attempt to get me to look at your stupid, offensive website. #2 When you decide to trick me and type a message in English and then follow it with ………. I know what’s going on.  #3 Leave my blog alone and everyone else’s while you’re at it.  I’ve seen you make your presence known on a few other people’s blogs and I’m sure they don’t appreciate it either. And…while I’m on this soap box – Sending me a spam email that has “Re:” in front of it as if I had sent you a previous email and I have no idea who you are, I am pretty quick to delete it because I never sent you anything in the first place. To my readers who have no idea what I am talking about; well consider yourself lucky that you haven’t been bugged by this and I promise to blog about something more important or more interesting later. Peace.TakeYourSpamElsewhere.Love.

“Run Your Own Race”

I subscribe to daily devotional messages/readings via email from Joel Osteen. Like him or not, believer or not; he is super positive and has a way of delivering a “can do” attitude and message in most of his emails.  This morning I recieved the following message in my inbox that I thought was really great for anybody to read: “It’s easy to be tempted to go through life competing with everyone around us. When we see someone who’s more talented, better looking or has more gifts, instead of running our race and being comfortable with who we are, oftentimes we feel inferior and think, “I’ve got to catch up to them.” The problem with this unhealthy competition is that it’s a never-ending cycle. There will always be someone ahead of us. But, it’s a very freeing thing when you realize, “I’m not competing with you. I don’t have to have as big a house as my neighbor to feel good about myself. I don’t have to keep up with my co-worker. I don’t have to be a certain size. No, I understand that I’m not in competition with my friend, my neighbor or my co-worker. Instead, I’m going to be the best me that I can possibly be.” Now for any normal, human being this is a hard task to accomplish….being satisfied with just yourself, your own goals and achievements, and not comparing them to someone else.  And then when you finally do realize that you are the only one that matters; it’s still hard to be comfortable with “being the best me that I can possibly be”.  When is it good enough? When do you settle? When do you feel like you are at your very best? Once you reach that next goal weight, body fat, push ups, pull ups,…

Endurance Saturday

This morning Rick and I did the following workout at the track in Fredericksburg. We usually do our longer runs on Saturday, but we wanted to incorporate some kettlebell and strength work today.  Here’s what I came up with.  I used a 16kg kettlebell and Rick used the 20kg. 5 Laps (2000m) 40 Sit Ups 30 Swings 20 SDLHP 10 Push Ups 5 Burpees 4 Laps (1600m) 35 Sit Ups 25 Swings 15 SDLHP 10 Push Ups 5 Burpees 3 Laps (1200m) 30 Sit Ups 20 Swings 10 SDLHP 10 Push Ups 5 Burpees 2 Laps (800m) 25 Sit Ups 15 Swings 10 SDLHP 10 Push Ups 5 Burpees 1 Lap (400m) 20 Sit Ups 10 Swings 10 SDLHP 10 Push Ups 5 Burpees Rick’s time = 51 min. My time= 51:30 (Then we decided to make it a 4 miles even; so we cooled down with a lap.) When I made up this workout yesterday it didn’t seem that bad, and it really wasn’t…however the swings got old and so did the SDLHP (which is usually my favorite). And then guess who treated themselves to a huge ass pancake from Sunset Grill? That’s right, Mr. Naturally Buff Bagwell while his wifey ate boiled eggs, fruit, and nuts. Peace.GuysWithHighMetabolismsSuck.Love.  (not really, Ricker-I love you!)

Friday Randomness

(Image from Hyperbole and a Half) Twitter has “Follow Fridays”.  I still haven’t really figured that out yet, but I’m taking their idea and bringing it to my blog.  But first, let’s hear it for a few random thoughts: I may not update this blog daily – sometimes I just lack insight.  But I do update this blog daily. I did bicep curls for the first time in A LONG TIME on Wednesday.  Why? Well, because Rick thinks it’s silly that I don’t do them just because we don’t ever do them in CrossFit – so I completely took them out of my routine. And honestly, I don’t miss my hum-drum, old way of lifting.  I prefer the CrossFit regimen and just because we don’t do actual bicep curls, doesn’t mean this girl’s arms don’t get worked!  Speaking of girls and arms getting worked, if you were actually doing something last weekend other than sitting in front of your computer watching the Games (unlike me) – you can see the highlights here. Don’t roll your eyes at me-just watch! Speaking of Twitter, I don’t link my Twitter to my Facebook because sometimes I like to “tweet” things that I don’t want to put on the facer – if you don’t have Twitter, well…you’re missing out on some fantastic tweets – or not. Last Sunday after completing half of one of Bonita’s Navy Seal workouts in the heat, I went home and weighed myself and lost 5 pounds of water -it’s been a while since I’ve seen that number on the scale and sadly that number is no longer there. Wah, me. Note to self, before a big event workout in the Texas Summer heat for 2+ hours, don’t eat the rest of the day and wah-la – you have yourself a…

Ren and Stimpy

Ok, so I have to take a moment from a serious blog you may have been looking forward to to show you a bit of an episode from Ren & Stimpy.  I remember watching this on Nickelodeon back in the day.  The other day when Rick and I couldn’t find anything to watch on TV, we decided to look up youtube videos.  On another related note, when I can’t fall asleep sometimes I tell Rick jokingly, “Tell me a bedtime story” and he always says (because him and his family are super movie, TV, show quoters), “Read you a bedtime story?…Read it yourself!”….which is a quote from Ren on this episode (like I would have ever known that if I didn’t watch this again). The cartoon is backwards on this video and the best part, in my opinion is not until 2:20; when both Ren & Stimpy both say their bedtime prayers.  Rick’s quote comes in at 3:35. Let the video load, fast forward to right before 2:20 and just watch… So…can you guess what line was my favorite?  If you laughed at, “Oh yeah, and huge pectoral muscles”, then you guessed it right!  I can’t tell you how many times guys have asked me personal training questions on how to make their chest bigger and how to develop it.  Maybe they should take a lesson from Ren and pray for a bigger chest and a “fridge with a padlock”, while they’re at it. Peace.RenandStimpy.Love.

“Drinking the Juice”

This weekend I spent most of Friday, Saturday, and some of Sunday watching the CrossFit Central athletes compete in the 2010 CrossFit Games. Wow, watching these athletes compete in the crazy, difficult, tough workouts all weekend was inspirational to say the least.  If you would like to see the workouts, the athletes, and results you can find them here. When I started CrossFitting at CrossFit Central a year ago, about 5 months into it someone smart assly told me, “Oh, I guess you’re another one that’s drinking the juice”.  I’ve also seen people leave comments on message boards on various sites that call CrossFitters a “cult”, and it doesn’t really offend me cause I could care less what other people think, but it got me thinking the following:  Anyone who is passionate about whatever it is that they do could technically be labeled as “drinking the juice.”  If you’re going to do something and you enjoy it, then most likely it becomes your passion, your preference, you make and achieve goals geared toward this passion, you talk to others about your passion, you research how to get better at this passion. And often times, you aren’t even the one that starts the conversation about it. It’s usually someone else that knows what you do and starts a conversation with you about it.  “How is your running going?” “I hear your training for a marathon.”  ‘”When is your next race”…are all questions I have gotten, without me saying a word.   For example, when I was into duathlons and triathlons a few years ago, I always looked up when and where the next race was. I talked duathlon and triathlon talk to my friends.  I had a USAT sticker on my car, a USAT membership, and that was my “thing”.  …

All Things are Not Created Equal

If you’ve ever picked up a magazine in line at the grocery store or watched TV, I know you have been exposed to some sort of “weight loss breakthrough” or the “latest nutrition tip”.  Every time I see a Shape and Self magazine article that says, “Lose 7-10lbs in 7 Days by following this diet and exercise plan” I look at it and the dumb exercises and think, “Bulls***! Because I don’t eat half the processed carbs this diet calls for and workout twice as much, and my ass isn’t losing 7-10lbs a week!”  I also must admit, that prior to about a year ago I was just as confused as the next guy (or more like girl) about what I should and shouldn’t eat. All that changed with the help of Lisa, who recommend I follow the Zone and Paleo way of eating.  If you’re a frequent reader of this blog, I’ll spare you the details yet again.  Eating this way is easy, there’s no counting calories, and it’s more about the quality of the food.  Because no matter what I learned in school and no matter what every magazine tells you, the saying “Calories in-Calories out” doesn’t exactly mean what one would believe.  Let’s go back to the basics: 3500 calories=1 pound.  If you eat 3500 calories a day and don’t burn any of it, well that would mean you would gain a pound a day.  And if you’ve ever heard, “A Carb is a Carb”, or a “Calorie is a Calorie“…well no it’s not!  There’s more to it than that.  There’s a huge difference between eating a Krispy Creme donut carb, and an apple or banana – all carbs-but not created equal.  There’s also a huge difference between eating a fat such as butter and a fat such as almonds….…

A Day without Food…or Something Like That

Last week when my girlfriends were in town one of them (Ahem, you know who you are) said, “I wonder if you could go one day without talking about food.  You’re always talking about what you should and shouldn’t eat” Well, my dear fannypack, this post is dedicated to you.  But first, let me share my reactions to her comment. First, my Bachelors is in Health and Wellness Promotion, and my Masters is in Health Education. I have been a Certified Personal Trainer and Group Exercise Instructor for nearly eight years.  Knowing, preaching, and encouraging others to be healthy and active is my life, lifestyle, education, passion, and my “seed to sow in people’s lives”  What kind of person would I be if I had all of this knowledge and didn’t share it with anyone for fear that I might offend people or be accused of talking about anything other than the subjects I am supposed to know most about? I do admit that I may go a little overboard sometimes or that it does seem all Jess, Karen, and I talk about is either working out, CrossFit, or eating but please…it could be way worse! We could be talking about getting wasted, watching porn, or some other disgusting habit, like maybe smoking perhaps. So, without further adieu I am going to proceed to my next post about……you guessed it….FOOD! Peace.DefendingMyselfByRanting.Love.  P.S. I love you, Amanda and especially cause we can call each other out and tell it like it is! 🙂

6 Miles in Hell….

Or so I thought.  Before my run this morning turned from “Six Miles in Hell” to a pretty decent run; below is the blog post I was planning to write (thinking about it in my head as I was running). Last night Rick and I decided that we were going to run 6 miles this morning at 8am. Normally, I could care less about the heat because I love a good sweat; so I was less concerned about a late, warmer start time than he was. I told him, “Don’t worry about it. Suck it up, it’s Texas…and at least you can run with your shirt off!”  Although, if you know Rick or ever gone on a beach vacation with him, you know that it takes some major coaxing to get him to take his shirt off. Why in the world would someone with a six pack be so hesitant to strip in public!?  Well…fast forward to this morning at 8:05 am – Heat + Humidity + Heavy legs = less than stellar running conditions!  We started off running from the Anytime Fitness in Fred to the post office and back. That’s a 6 mile out and back course.   We take off and both of us are already dreading our decision to run 6 miles instead of three. About 10 minutes into the run I yell to Rick who is in front of me, ” I think this is what it would be like to run 6 miles in hell”.  Let me set the scene for you real quick: Running behind Rick (already defeated in my mind because I’m supposed to be the faster, stronger runner) Running past not one, not, two, not three, but FOUR food places.  Three of them being bakeries and one of them B-B-Q. And coming…

Weekend Recap

Wow, 4 days have gone by and not a single blog post…sorry readers, but I have been busy.  This weekend my friends Hannah and Amanda came to Austin to play with me, Jess, and Karen. It’s always a great time with these girls and it always goes by way too fast!  Friday the girls hung out with Jess and got addicted to Twilight while I worked at the gym in Fred.  Lesson and note to self: Don’t leave them alone with Jessica ever again! Saturday Jess, Karen, Pam, and I went to the “2nd Annual Murph Day” at CrossFit Austin.  There were a lot of other CrossFit Central peeps there and it was great to see everyone working hard and supporting a great cause.  Below are pics from the event.  (Post Workout-Nice and Sweaty!) You can also read about Lisa, Jeremy, and Bonita’s experience of the workout (just click on their name).  And if you want to know what “Murph” is all about; check out what Mel wrote, here.  Oh, and a special shout out to Bonita who wore a 20 pound weight vest for the entire workout and still finished under an hour and still beat me! Kudos, Bonita! After the workout on Saturday morning, the girls and I wined and dined and skinny rita-ed our way through the rest of the weekend.  In my perfect world, we would all live in the same neighborhood and would be able to hang out every single day together, but….such as life.  Thanks friends for a super, fun-tastic weekend! Peace.Girls.Girls.Girls.Love.

Pizza Anyone!?

Thanks to Karen, I was introduced this week to an awesome website that has lots of different Paleo-friendly recipes.  After she sent me a picture of her pizza on Sunday night, I went to the store on Tuesday and bought the ingredients to make one for Rick and I.  You can find the recipe for the Paleo Pizza here.  I added a lot more veggies than it called for and used left over chunks of the Buffalo Chicken Thighs from Tuesday.  For those of you who are used to eating cheese on your pizza, believe me, if you add enough veggies and meat you don’t even notice it’s not there – I swear! This recipe was super easy and delicious. Rick even liked it! Although, I did add mozzarella cheese to his because well, he asked for it.  Below is the after picture of a slice of pizza and the salad we made.  Not pictured is a glass of Malbec.  All around great dinner! Peace.PaleoPizzaDefinitelyEquals.Love.

Buffalo Chicken Thighs

So…I know this probably doesn’t look as good as it tasted, but I wanted to share the recipe with you anyway.  (I need to work on my camera skills!) I switched the recipe, Buffalo Chicken Wings in “Peanut Sauce”  to chicken thighs.  In my opinion, wings are a waste of time!  I also used 2 Tbsp. of almond butter and 1 Tbsp. of cashew butter.  I highly recommend this recipe.  It was super easy and super delicious! For the sides pictured above, I used the wheat free Tamari sauce from the “wing” recipe and sauteed cabbage, broccoli, and yellow squash in it.  Yuuuummmmy!  I’m excited to have a new sauce to add to my veggies. Oh, and by the way – I spent about 10 minutes cutting the extra fat off the chicken thighs; which leads me to believe those chickens must have either been caged and didn’t get much exercise OR they spent their entire life on a high carb diet, cause those were some “creamy thighs”! Peace.BuffaloChickenThighs.Love.

What’s Your Top 10?

Last night, Crystal tweeted a blog post from The Lifestyle of Primal Toad that asked people to list answers to the question,  “If you could live off 10 foods, what would they be?” Rick and I pondered our answers last night, and of course he responded with “pizza, brisket, steak, chips and salsa, cookies”..and other foods that I can’t remember. I had to think for a while about my choices. Cause they would be drastically different if you would have asked me a year ago. So based on today and if I was trying to pick the healthiest, yet some enjoyable options I’d have to say: 1. Apples (preferably Braeburn or Gala)2. Almond Butter3. Cashew Butter – my new favorite (from Whole Foods “grind your own”. I swear it tastes like cookie dough!)4. Turkey5. Beef Filet Mignon (cooked Medium Rare)6. Avocado Kale salad (from Whole Foods Raw Bar)7. Sweet Potatoes or Butternut Squash8. Eggs9. Pineapple or strawberries or maybe crisp, crunchy grapes10. Dark Chocolate (and then I would mix it in with #2 and #3) If I could add some BONUS foods, I’d add: Terra Chips, tortilla chips, salsa, hummus, margaritas (the real kind-not the skinny ritas) and of course either Oatmeal Choc-Chip cookies or some other dessert. Peace.WhatWouldYouChoose?Love.

Here We Go Again

If my mom were to read the following post, she would probably roll her eyes and say either aloud or in her mind, “Is this all this girl talks about?” or “uh, I’ve never seen or heard someone so obsessive”! Welp, here you go momma…another post about body image!  Oh and for the readers who don’t know me, I’m not “hating” on my mom.  I’m just giving her a hard time because I can and she tells it like it is; so why can’t I? (Love you, Mom!) This morning as I was doing my CFE workout on the treadmill, I was half watching Wimbeldon with Serena Williams and Maria Sharapova.  Normally, I would change the channel but decided to watch cause I thought maybe by somehow staring at Serena’s muscles and concentrating really hard, osmosis would work it’s magic through the tiny screen and magically I would instantly have arms like hers! Not really, I swear I don’t believe that would happen cause if it did I would look like my CrossFit Central coaches, and well…we all know I don’t.  Anyway….my main point of this post is that I noticed a little “side boob” action on Maria Sharapova.  And, well it made me feel better about myself. Cause here we have a super-fit, stellar tennis player and she too has “side boobs”.  I’m not saying it’s bad and I’m not “hating” on her either.  It just made me realize that she’s human and I’m human and sometimes those stubborn little biatches don’t stay inside tank tops and sports bras like they should OR that they don’t melt away like we wish they would! And then I got to thinking; you know if Rick, or any other guy, was watching a tennis match or a basketball game, or any other sporting event, I know…

Lesson Learned

I have heard from a few different people and read several articles about the benefits of cooking with coconut oil.  I bought it a while back to use in a recipe, but could never bring myself to use it because it has 12gm saturated fat in only 1 Tablespoon.  So…most of my cooking is either with Organic Olive Oil Pam or Extra Virgin Olive Oil. This morning after our workout at CrossFit Central a few of us were talking about coconut oil vs. olive oil when cooking and frying things at high temperatures.  Coach Mike was telling us that when olive oil is heated at higher temperatures the components that make it a “good fat” change to a “not-so-good fat”. Tonight I decided to saute my squash, red and bell pepper, and broccoli in coconut oil; just to see what it was all about.  While it was cooking, I kind of got sick to my stomach because the smell of coconut was a little overwhelming.  I thought maybe the taste of coconut would “burn” off and my veggies would taste normal.  The end result….freakin’ NASTY!!! Veggies+coconut oil = never again in my book! Growing up I never liked coconut – so what made me think I would like it 27 years later?  Mark my words: The only way I will ever eat coconut again is if it involves carrot cake or Italian cream cake.  Lesson learned! Peace.MaybeItWasTheCheapBrandOfOil?.Love.

Worth a Try…

I know what you are thinking…I am very aware that this picture may look like I set my plate down, a nearby dog came by and deposited on it, and this is what’s left.  Let me explain my dinner attempt pictured below. If you saw my post, Sabatoge, you know that I used to love the veggie burger from Central Market until I found out it contained all kinds of ingredients NOT listed on the menu. So, because I love it and crave it at least once a week, I set out on a mission to recreate my own version yesterday.  This is only my first attempt, I may try to tweak it here and there to help it stick together a little better. It reminded me of a veggie pancake, more than a veggie burger. Nevertheless, Rick said, “They don’t look that bad”, and honestly they are pretty tasty. So here’s my process and ingredients from the first attempt: – 1/2 green and 1/2 red bell pepper chopped – 2 handfuls of baby carrots (grated in the food processor) – 2 handfuls of chopped mushrooms – 1 Roma tomato – lots of handfuls of spinach (probably 4c. or so)-I kept adding more and more – 1/2 pint of radish sprouts – chopped green onions – 2eggs – 1.5 c. almond flour I threw all of these in the food processor along with the 2 eggs and pulsed it until it was a hummus-like consistency.  Then I added the almond flour (instead of breadcrumbs).  Covered it and put it in the fridge for a few hours while I went to swim and returned to cook them.  I figured putting it in the fridge for a while would help the breadcrumbs and eggs stick the ingredients together (turned out, that didn’t help…

My Bestfriend Read My Mind!

Imagine that…I guess it is as they say, “Great Minds Think Alike”.   Ever since I have started my online food/workout blog I’ve contemplated whether or not I wanted to go public with it.  I started it after Jessica suggested we do it to keep each other accountable. I wanted to share hers and mine with my readers, but didn’t know how she would feel about it. Well, today I was going to write an amazing, awe-inspiring post about it, when Jess beat me to the punch!  Not really, but here’s the post I had in mind: (Btw, she hates this picture. I love it!) Food…it’s everywhere. Good Food, Great Food, Nutritious Food, Not-So-Nutritious Food; Food I wouldn’t feed my dog (if I had one) Food; Homemade-with-Love Food…you get the point. For many of us, our lives revolve around food. We entertain each other with food, meals, outings centered around food. No wonder we are an obese nation. We eat, but we don’t know what we are really eating.  We read something is “good” to eat, and next week we find out it’s not only “bad” to eat, but it can give us cancer, too!  Sheesh…what’s a person to do!?  I would like to take you through a journey of what I mean through pictures. Enjoy! (KP and I after Day 1 of the MS150 – 100 miles, thank you very much) (Cake Balls-made by Hannah for my Bachelorette Party) (Cookie Cake my friends and I devoured after riding our bikes to The Salt Lick.  As if eating Bar-B-Q wasn’t enough) (Cupcakes after the “I am Challenge”) (Jess eating the cupcakes) (And KP) (Cupcakes AND Wine) (KP eating good-for-you-food, unexcitedly) (“This cake is all mine bitches!”) (Cookies!) (A drink that should be considered a food) (Amazing food that I will never…

HAPPY FATHER’S DAY!

To the Dad that has always been there for me since I was a little girl.  The dad  that came to mostly every single sporting event, choir concert, band concert, parade, road races, triathlons, duathlons…you name it.  Even if it meant waking up before the crack of dawn to get there and driving hours; he was there!  To the Dad who knows no stranger, can talk for hours to a wall (just kidding), but seriously….To the Dad who used to buy me an ice cream cone almost every single day after school while waiting to pick up my brothers; to the Dad who knows and remembers every person’s name that he has met; to the Dad who has the biggest heart and best mustache and smile 🙂 Thank you Dad for your continued advice, love, support, care, and everything else!  Our fitness center wouldn’t be where it is today without the daily help from my dad (and others, as well).  I am thankful for the time I get to spend with my Dad now that I am in the same town as him most days of the week.  I’ve said this before when I wrote my Mother’s Day post, but parents can be taken for granted very easily.  Especially GREAT parents; because we know they will always be there and always love us.  And I don’t think I take the opportunity enough times to show how truly grateful and blessed I am to have parents who have loved, supported, and cared for me my whole life.  I love you  my Papasito!  Peace.MyDadIsAwesome.Love.

Grand Opening Time

First, I can’t believe it has been almost a whole week since I have last blogged.  The days seem to fly by now that I actually have a job and our Anytime Fitness is finally open! We had the ribbon cutting this afternoon with the Chamber of Commerce; which was a great turn out. There were lots of Chamber members there representing! Saturday is the Grand Opening from 12-4pm at the gym where we will be grilling hamburger and hotdogs, from Janak Packing (Rick’s parents own a meat packing plant); giving out lots of door prizes; and giving tours of the facility and hopefully signing up lots of new members! We are also hosting a “Happy Hour” from 6-8pm at Crossroads Saloon and Steakhouse.  The road to this day has been very long, frustrating at times, somewhat-but not really until recently-enjoyable, and definitely a learning experience.   I will recap more about the whole process when it is all said and done. But for now, thank you to all our friends and family for your support during this whole process. Rick and I couldn’t have done it without you! If you’re in the Fredericksburg area, stop by the Grand Opening….See you there!

Sabotage

Today I would like to share with you two discoveries I have made at some of my favorite food places; so that you can avoid the “sabotage” as well. Rick and I usually eat at the same places all the time which makes it easy for me to order what and how I want things to make them fit a Paleo way of eating. Most times I try to look up the menu online before we go, and sometimes I try to google the recipes or ingredients…I know…a bit excessive, but….I said sometimes, so lay off me! Case in point #1 – Mamacitas “skinny rita” order. This is how I ask for it, “Equal parts of tequila, soda, and lime juice”. I assume they use fresh, squeezed lime juice. Well, after I had my first one from there I thought it tasted a little too good to be true. So, the next time I went, I ordered at the bar and asked to see the lime juice they used. This is what it was: Guess what the second ingredient is! HIGH FRUCTOSE CORN SYRUP! No more skinny rita from Mamacitas. Perhaps, next time I should ask for freshly squeezed lime juice instead. Case in point #2 – Veggie Burger from Central Market (my 2nd lover) My first favorite meal from there is the Cobb Salad, no cheese, no onions, balsamic dressing instead of Ranch. Every once in a while, I’m in the mood for the veggie burger, not because I don’t eat meat, cause I do…but because sometimes I just want veggies instead (or what I thought was mostly veggies). Here’s what the menu reads about the veggie burger: “Made in-house with mushrooms, carrots, spinach, red pepper, garlic, green onion, tomatoes, red onion, sunflower sprouts, Kosher pickle and chipotle-guacamole served…

The Hoff Who?

All I have to say is, “Move over David Hassel Hoff!  There’s a new kid in town!”  The Hoff vs. Melisa Today, with the help of Sandy, I discovered that my Google Aanalytics really is working!  For layman’s terms, I use Google Analytics to “watch” my blog for me…to see if people actually do visit it, how often, and where my visitors are from.  No need to worry, I don’t know specifics, but it does have a cool map feature that shows what country my visitors are from.  AND, this is only a quarter of what the program can tell you, but I haven’t geeked out enough to really understand the reports they run. So…the results are…United States readers rank numero uno and following them, somewhat poorly is Germany! That’s right.  So if you’re from Germany and you stumbled upon my blog, I would like to tell you that I have a lot more to bring to the table than the ‘ole Hoff (who apparently is a mega hit in Germany).  I mean, that is if you were to compare us.  For one, I don’t stuff my face with hamburgers while getting hammered and verbally attack my daughter.  Second, I am tan like the Hoff, but mine is mostly real.  Third, I don’t have a talking car but I do have one that can speed around and take corners really fast.  Fourth, I think I could take the Hoff on in a singing competition and I’m pretty sure I would win.  There, yep I said it.  The Hoffster vs. Melisa in a sing off.  Bring it on washed up drunk-o….let’s fight for our German fans! Peace.ShoutOutToTheGermans.Love.

New Dish-Not So Great Pics

Yesterday afternoon I couldn’t decide what I wanted to make for dinner. I knew I wanted roasted beets because that has been my new favorite thing lately and some other meat besides chicken (cause I had that the last 3 days for dinner). So, I made my way to the HEB-ie (pronounced heebie) and Sprouts to see what I could find. As I looked through the produce, grabbed my beets, red and yellow peppers (.88 cents a piece baby!) and avocado, I kept thinking about Stephanie’s “Lettuce Wrap” post and how it looked and sounded good.  Except, I knew I didn’t want to use iceberg lettuce, well cause you may as well eat air – you’ll get close to the same amount of nutrients-practically, ZERO.  And that’s when Swiss Chard popped into my head.  I’ve always wanted to make Swiss Chard…so…I got some ground turkey and beef to finish off the dinner fixings! Here is the recipe in words and not-so-good looking pictures in case you ever want to create your own version. *Cook the ground meat (of your choice) on the stove.  I don’t really get too crazy with my sauces and spices cause I figure, the less ingredients and extra salt, the better.  Seasoned ours with sea salt, pepper, Janak’s seasoning, poured a little Organic Worschestire sauce and a little red wine. *Meanwhile, spray organic olive oil Pam on a baking sheet. Toss veggies in olive oil, sprankle some sea salt and pepper. Throw on the sheet and roast at 400 degrees for about 15 or so minutes. *I also made some guacamole (avocado, salsa, lime juice, garlic, pepper, sea salt) to put in the Chard leaf (minus the stem). *Steam the Chard for less than a minute, and when everything is finished stuff the Chard leaf, wrap, and eat! Peace.HaYouJustSaidChard.Love

Continually Growing

In less than a month KP and I will be celebrating our 1 year anniversary of CrossFit Central classes.  We started with the bootcamps at Jack and Adam’s with Lisa for the first 2 months and then switched over to the indoor classes at Runtex.  I plan to blog more about my experience as a 1 year Crossfitter when the time approaches, but wanted to share a bit today. One thing I have learned over the past year is that I am continually learning, growing, and developing into a better, physically and mentally stronger person and athlete.  I owe a lot of credit to both Lisa and the whole CrossFit Central community. It wasn’t always easy and definitely not always enjoyable.  Let’s see…after only a few weeks, I was stripped of some of my favorite meals and snacks (oatmeal, toast, peanut butter, black beans, popcorn, granola bars….).  Meals and snacks that I thought were healthy.  Turns out, I usually don’t think twice about these foods anymore and could care less if I ever eat them again because I know the difference in how I feel from not eating the amount of processed carbs I was used to eating.  And while I feel like I don’t look that different than I did a year ago, I still don’t have a six pack like my friend KP (biatch), and I’m pretty sure I still weigh about the same – I know that eventually with time, a healthy, consistent diet, and plenty more ass kicking CrossFit WODs I may see a new me.  And well, if that day doesn’t come, that is ok, too.  Not really, I’d be lying to myself if I said I’m satisfied with my body cause I’m not, but until that day (if it ever comes), I am excited about continually learning…

Must Be Nice…

This is what my husband (who has the metabolism of a humming bird…are their metabolisms fast?) gets to eat for dinner…. (Yes, this is what you see…a homemade pepperoni and cheese pizza) And this is what I ate for dinner instead.  I’m telling myself that choosing not to eat processed pizza crust, cheese, and all the other toppings will help me set a new PR on my backsquat and shoulder press tomorrow. (Elana’s Pantry Silver Dollar Pancakes) Nevertheless, here is the recipe posted below…compliments of Elana’s Pantry (aka:Genius Gluten-Free Baker)!  Pictured above: chicken sausage and the Silver Dollar Pancakes. I followed the recipe provided by the link above except I substituted honey for agave, added blueberries to the mix, and some cinnamon and nutmeg.  Enjoy! Peace.OhToBeAGuyAndEatWhateverYouWant.Love.

Sandy’s Blog

Sandy is a member of Anytime Fitness in Fredericksburg.  Together, we are going to get her from “flab to fab” (those were her words) for as long as she can stand me or until she reaches her goals….whichever comes first!  This morning she attended her first group fitness class here at the gym and did a fantastic job of pushing through the tiredness of waking up for an early AM class!  For her remaining journey on her weight-loss, inches-lost, body fat melting, soul-finding ride she will be blogging her experiences (ups and downs) on her blog, “Getting Fit in Fred“. If you would like to follow her journey, and it’s going to be a GREAT one, add her to your blog reading list OR you can just click the link on the right side of my blog. We hope to make it worth your time!  Peace.ShoutoutToSandy.Love.

My “Mastercard” Morning

This morning I had every intention of doing the following workout: 800m Run 100 Double Under attempts 50 Sit Ups 75 DU attempts 30 Sit Ups 50 DU attempts 20 Knee to Elbow 25 DU 10 Pull Ups 800m Run Well, it all went according to planned, until the final 800m run.  And then the following happened; which I will play out for you in MasterCard commercial form.  PRECOR Treadmill – $5300.00 Jump Rope – Borrowed Multi Station to do Pull Ups – $12,900.         Realizing AFTER my workout that I locked myself out of the office (where my phone and keys to my car are) that I have to run 1.5 miles to get the spare key from my Dad – ABSOLUTELY PRICELESS There are some things money can’t buy….being able to run anywhere you want and need to and a Dad to the rescue, well MasterCard can’t buy that! Peace.HappyFriday.Love.

Regionals Weekend

Saturday and Sunday 16 CrossFit Central athletes will be competing in Ft. Worth at the “Hell’s Half Acre” Regional/Games qualifier.  Jessica and I rode with KP to watch her and all of the others kick some serious butt and hang out with Amanda, too.  If you would like to follow the athletes as well, they are streaming live videos of the competition on the website below.  If you’re not doing anything tomorrow and happen to be sitting in front of your computer, watch it!  I promise you will be motivated and inspired to take your fitness to the next level. http://www.sicfit.com/ Peace.LetsGoCrossFitCentral.Love.

The Best Fanny-Pack Ever!

With a blog title like that, I’m sure you are picturing these fanny packs below!  However, these fanny packs’ got nothin’ on my best friend, Amanda (aka: Fanny Pack).  Why do I call her that, you ask?  Well, most of my friends have some sort of “Melisa-given” name. It’s my term of endearment for my most favoritest of people (I know that’s not a word, but I just used it anyway). Below is the one and only, bestest fanny pack ever! This weekend, Amanda came to visit for the first time in ONE WHOLE YEAR!  We spent Friday in Fredericksburg so that she could see our new gym and hang out.  And the “hang out” part is just why she is the best fanny pack ever! Amanda and a few of my other friends are number one chillers.  We never have to worry about entertaining each other, we go with the flow, and are very low maintenance. We have never been the crazy, party, let’s go out every night of the weekend kind of girls.  Praise the Lord, I have friends who are ok with this!  Friday night we decided to cook dinner at my mom’s, shared a bottle of wine, and fell asleep before 10pm.  How awesome is that?  Saturday, Amanda let me put her through a CrossFit workout, we worked at the gym, and then headed to Austin to eat dinner with Rick.  Again, a pretty low key night. We went to dinner, had a drink at a bar afterwards, and were home before 1am.  Sunday we woke up, went to church at LHC and then met our other bestie, Jessica at 24 Diner for some brunch. All in all, it was a great weekend.  My main point of this whole blog is that while I may never have been the…

My Heart Dropped

Yesterday I went to a workplace in Fredericksburg to talk about Anytime Fitness.  After I gave my short presentation I told people they could come to the table where I was standing to sign people up or answer further questions.  One woman who was (self-proclaimed) overweight, came up to another guy standing near my table and said (within hearing distance) mockingly, “Are you signing up for the gym!?”  To which the guy replied, “Yeah, after work”.  And she then said, “Ha, yeah.  Us two fat people can go join the gym”.  More words were exchanged as I just stood there and listened not really knowing if I should chime in.  Finally I decided to say, “Well, you have to start somewhere.” And the woman replied, “Gyms aren’t for fat people.  They’re for skinny little girls who want to tone up!” And, that’s when my heart dropped and I replied, “The gym is for everybody.  All sizes!”  She came back with some other dig and I said, “Well, I don’t know who you’ve been talking to, but someone’s been lying to you because gyms are for everybody; no just for just skinny people!” I was semi-offended, shocked, and taken back my her attitude and comments because it upset me.  What I really wanted to tell her was, “I didn’t freakin’ get my education in this industry, become certified, and love to do what I do to work with “skinny people who want to tone up!”  Because in all honesty, I don’t care for skinny people either (no offense).  But for real, it made me sad that some people have this misconception that you have to be fit or “skinny” to workout.  EVERYONE needs to workout/exercise no matter what size you are.  And the main reason for working out and exercising shouldn’t be strictly to look good,…

Raw Food Bar

Starting in June, I am going to try eating 80% Raw for the month.  Not because I’m trying some kind of new diet; because I don’t diet, and as Jessica’s says, “Because dieting causes brain damage”.  I just try to be aware of what I eat.  There are so many benefits to eating raw foods over their cooked counterparts.  These websites really go in more detail on why we should eat more raw foods: http://www.hacres.com/homehttp://www.rawfoodnation.org/ I really like what Hallelujah Acres has to say about eating Raw: “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for [food].” (Genesis 1:29) “Genesis 1:29 is God’s original diet for mankind—a plant-based diet of primarily raw foods (85% raw foods, 15% cooked) that is packed with living enzyme. Enzymes are the life force that enables the body to regenerate its living cells at a stable or improved state”. “By contrast, today’s “standard American diet” is backwards, consisting of only 15% raw plant-based foods and 85% cooked and/or processed food, not to mention that most of it is of laden with sugar and/or of animal origin. This kind of diet is void of living enzymes, which causes degenerated cells and, ultimately, disease”. Now…hold on…I love me some meat; so of course I’m not going to give it up.  But what I will do is eat clean, lean, organic meats. I have frequented the Whole Foods Raw Bar a few times for their Kale & Avocado salad, but today I decided to try more than just the salad to prepare myself for incorporating more raw foods. Pictured below is my lunch (not pictured: No Bean hummus).  It was…

Homemade Means LOVE

As much as I hate to admit it, I DVR and actually watch Tori & Dean.  I’ve been asked the question, “What does Tori Spelling have to bring to the table? Or What does she even do?”  I’m not real sure about all of that, but the main reason I like to watch the show is because it’s mindless TV and because she is a really great mom with super precious kids.  I love watching her interaction with her children. This past episode she is making homemade goodies for her three year old son’s birthday, and Dean (her husband) gives her a hard time and asks her why she doesn’t just buy cupcakes from the store.  She says, “That’s my worst nightmare-store bought foods”.  To which Dean replies, “What does it mean to have homemade stuff? What does that mean to you?”  Her answer is simply, “Love.” This reminded me of my own mom and Oma.  My Oma always made home cooked meals; she baked bread for the public, made homemade cookies and pies, canned her own jellies and pickles, and many other things.  It was very rare that she used a boxed cake mix.  I don’t think she ever felt obligated to do these things; I truly think she loved to do it.  For most birthdays, she would make all of her grandchildren and children their favorite cake as their gift, along with a card. The same goes for my own mom.  She really enjoys planning and making meals, and baking things from scratch. Again, there are times when she uses the bag cookie mixes, but if she has the time to bake things from scratch, you better believe she is going to do it.  I feel like I have “inherited” this love for making and baking things, as well as my brother…

Beach to Bay Marathon Relay

This weekend Rick’s family and some friends went to Corpus to run the Beach to Bay Marathon Relay.  We had a team of six girls and six guys racing in memory of Rick’s aunt Rita who died of cancer last year.  The girl’s team was “Rita’s Racing Angels” and the guys were, “Rita’s Racing Wranglers”. Rick and I were designated from the very beginning to run the first leg on the beach (which ended up being 4.25 miles).  I wasn’t too worried about running on the beach because I was told it was packed sand, and I really didn’t think it would make that much of a difference.  I anticipated running a 7 minute pace, maybe even a little faster.  The morning started off pretty warm and there was a chance of rain in the forecast.  (Pre-race, in the dark) Before the race started, I went to warm up for a few minutes on our leg of the course.  Oh…my…gosh!  The part of the course I jogged was not packed at all, and I was immediately bummed that I would be struggling to run this.  I overheard some guy warming up beside me telling his friend, “Add four minutes to your time when running on sand”.  I’m glad I overheard this because it helped me rethink my 7 min/mile pace goal. Rick and I positioned ourselves right at the front of the start line because we had heard that it can be a cluster (of sorts) and didn’t want to have to spend the first mile working our way through the masses.  At 7am sharp it started and we were off.  The first 3/4 mile people were running all over the place trying to find the most packed sand areas to run on.  I didn’t know what to do or who to…

I…Got…Schooled!

In January I made a goal to master my double unders, so I got me a jump rope, and got to work.  I practice them at least 3 times a week, doing at least 100 each time.  Well…. This morning after our front squat sets, the workout on the board read the following; For time:50 Double Unders10 Muscle Ups50 Push Ups10 Muscle Ups50 Double Unders During my second set of 50 Double Unders, Coach Mike told me, “Those aren’t double unders!” and of course, because I just knew I was doing them right, I said, “No…watch…”  So, I proceeded to jump rope while Mike and Jessica watched to see what was going on with my jumps. After close inspection, Mike said the words that crushed my poor little heart: “Those are just really fast singles, NOT Double Unders.” The sadness…the horror…This whole time I have been practicing them and thinking I was doing legit Double Unders; I have only been making the noise similar to that of real ones and turning the rope fast. UGH! Guess I know what I’m working on now, AGAIN! For those of you who have no clue what the heck I’m talking about, here you go – watch the video below. Peace.SchooledMyself.Love.

Where Do You Find Inspiration?

A little over a month ago I submitted a short bio to a section in the Fredericksburg Standard, titled ‘Women in Business”.  One of the questions was: “What inspires you?”  At first, I thought wow…what a hard question to answer; but then it took me only a few seconds to come up with the following: “I am inspired by different things at different times of the day. I intentionally surround myself with people who inspire, motivate, and encourage me daily. When I see someone I know accomplish something they have been working so hard to achieve, it inspires me to work that much harder in the goals I am trying to reach. What inspires me most is my daily devotional readings, a really great bible verse, or a simple quote that seems to “hit home” just at the right time.” I’ve said it before, but I really believe that the key to being successful and continually inspired is to surround yourself with like-minded people, who don’t let you settle for less, and expect nothing but greatness from you.  I draw my inspiration from my friends, KP and Jessica whenever I can because they share the same career, passions, fitness goals that I do. I also love being a part of the CrossFit Central Community because the coaches and friends that I have in that community not only look inspiring, but their attitudes, focus, and goals are right where I want to be. Here are a few links that I check up on day-to-day to get my daily inspiration/motivational fix.  I follow these people’s blogs and a few others daily…. Lisa, Carey, JT, Jessica, Megan, Crystal, Jen, Emily, and (Jess and Karen as mentioned above).  Not because I don’t have anything else to do (well, sometimes), but mostly because they’ve got…

Motivation Monday

It’s Monday, a new week, a new chance to make things happen… “We got nothing to lose. We got no reason to hide.  We got the answer inside of us.  It’s time we took the disguises off”. “There’s not a minute to waste.  There’s not a second to lose; cause there’s a city that waits for us; it’s time that we let our light shine on!” Peace.GoGetIt.Love.

Happy Mother’s Day!

I saw this cartoon strip the other day in the paper and debated whether or not to include it on my “Mother’s Day” blog.  So…as you can tell, here it is.   I think it is funny and so true.  Leave it up to your mom to tell you just like it is. In fact, I usually don’t have to wait to ask for my mom’s opinion on things; because she usually says something before I open my mouth. She’ll lovingly point out the zit on my face that I was already aware of, she tells me if she likes or dislikes my hair, and whether or not my shoes match my outfit.  If anyone can tell you the God-honest truth, it’s your mom.  And why shouldn’t she have that right?  I mean, after all she did have to sacrifice 9 months of carrying me in her belly and has spent the last 27 years continually loving, guiding, nurturing, supporting, and teaching me every single day.  I think sometimes we take our mothers for granted; I know I have a time or two.  And it’s in the moments when I realize that not all mothers and daughters get along; some no longer speak to each other.  Some mothers never get the chance to see their children get married, let alone help them plan it to the extent my mom did. I realize how completely blessed I am to have a mom who can tell it like it is to my face, who I sometimes catch myself sounding just like from time to time, and it doesn’t scare me – it makes me smile.  I love my mom for the person she is and the person she has raised me to be.  There has never been a moment in my life where I…

Stepping Into the Confessional

I must admit, the past few weeks I have drifted off track.  Two weeks ago I was sidelined with my bout of Rhabdo, and the next week I had severe allergies that forced me to take it easier than usual.  I stopped food logging probably a month ago, and the reason I can’t tell you the exact date is because I don’t have my food log with me (mistake #1).  Despite not working out as hard, I somehow managed to lose 5lbs; which made me really excited and then what happened after that?  I started feeling better and ate my way back 5lbs.  Who really cares, is what you’re thinking, right?  Well, sorry but this is my online journal and every once-in-a-while I get to rant and talk nonsense. While I love to splurge every now and then, I don’t love the way I feel afterwards.  This morning I was defeated in a workout that should have been enjoyable.  And instead of telling myself positive self thoughts to get through the workout, all I could say was, “See…this is what you get for eating like a fat ass the past two weeks.” OR “How do you expect to workout at your best when you ate leftover cake two nights ago, a cookie last night, and crap the whole weekend before!”  Seriously…who besides me plays this mind game? Please tell me I’m not the only one. I guess I just haven’t been my usual, semi-but-not-really “Type A” self.  I haven’t been using my planner, I haven’t been logging my food, and I haven’t been keeping up with my workout journal as well as I should.  My diet has gone from 90% Paleo to about 70%, and I can feel the difference!  I’m not quite sure why I have become un-motivated to…

“Do Good. Love a Local”

Besides the obvious, there are so many reasons why it’s always better to “Go Local”.  Where would some towns be without the local “mom and pop” restaurant, gas station, or grocery store?  When people come visit me in Austin and they want to go out to eat, I rarely suggest going to a chain.  Well, I do love me some Central Market Cafe, but that doesn’t really count.  And there is an exception when my Dad comes because he loves going to Logan’s Roadhouse, but besides that I prefer taking people to restaurants that are unique to Austin.  Why go to a Chili’s or Olive Garden, or some other chain when you can go there anytime and nothing is all that special on the menu?  Try it sometime when you have company. Refuse to take them to their “go-to” place of choice..GO LOCAL! My whole point of this blog post is that I am so excited the farmers market season is beginning in Fredericksburg this Thursday.  Your local farmers market is really an undiscovered gold mine.  They have the freshest produce, mostly organic, grass-fed beef and other meats, farm fresh eggs, etc. Did you know that by the time you buy and eat your “fresh” from the grocery store produce, at best, you are getting 40% of the vitamins and minerals that are in it?  It’s true…watch Food Matters. It takes at least a week to be shipped to the grocery store, who knows how long it has been sitting wherever it was from, and then by the time you buy it and if you don’t eat it raw, you’ve already lost almost half of what the veggie is worth!  That…stinks! I have to admit, that I don’t buy much from the farmer’s market because I am still a cheap-ass, but Rick and…

Time Flies…

I guess it is as they say, “Time flies when you’re having fun!”  This weekend, Rick and I celebrated our 1 year wedding anniversary.  I cannot believe it has already been a year!  We were asked some of the following questions this weekend, “So, how has married life been? Was it any different being married, Does it feel like it has already been a year, etc?” Honestly, Rick summed it up pretty good, “We have done and gone through so much in the past year, it just flew by”.  As soon as we got married, we began laying the foundation of thoughts and number crunching for opening the Anytime Fitness in Fredericksburg; which is still an on-going process! Between that, funerals, weddings of friends, holidays, family drama, and just every day life; time…really..has flown by.  With all of these events came stress and emotions that really make me appreciate having Rick there, by my side supporting me, loving me, and helping me focus on the positive in every situation.  I can’t begin to put into words how much I appreciate and am grateful for our relationship and our marriage.  If we made it through opening a business together, through all the set backs it has involved, I know we can make it through a whole lifetime of challenges.  I used to say, “If I can run a marathon through two stress fractures, I can definitely handle childbirth!”  Well, now I can add, “If Rick can put up with me through this first year of never-ending-life stuff that happens then, well…we’ve got this!” If you’re still reading thanks for skimming through the sappiness…and I know Rick will never see this because he never reads my blog, but I LOVE YOU RICKER-PIE and I thank God for you every single day!  I…

“Aint it Funny How a Melody…”

…can bring back a memory?”  I’ve been thinking about this blogpost for a while.  Usually, without fail when I hear certain songs or certain artists it brings back memories of yesteryear or yesterday.  Anyway, I thought I’d share some with you. I’m going to try to include some links and some videos on here. Enjoy! Let me go back to when I was younger…”Itsy Bitsy Spider”  JK.  “La Bamba” I used to love the movie La Bamba and dancing to the tunes in the living room with my air guitar.  I think one of my parents has a picture of this somewhere.Any Ace of Base song reminds me of the good ‘ol St.Mary’s days (middle school), cutting out pictures of Jonathan Taylor Thomas and hanging them in my locker.  I think one of my girlfriend’s back then made up the “rule” that we had to kiss the picture of JTT at least once a day.  Girls…are…weird! Boyz II Men also brings back memories of middle school dances.  For one particular dance my mom made me a matching skirt and vest outfit with Dalmatians all over it.  What…a dork!  Although, I thought it was the coolest thing ever; along with my matching banana clip.  See pic below. Aeroplane, and California Love reminds me of my friend Shena and I watching these videos with our middle school “boyfriends” at their house. Smashing Pumpkins and the song “Lump” by Presidents of the United States also remind me of middle school. Moving along…anything by MXPX reminds me of watching Eric and Jason jamming out.  Oh…good times. Dashboard Confessional (the older albums) reminds me of listening to the CD while baking cookies at my mom’s house and being sad because all the songs reminded me of my broken heart (at the time). Lady will forever remind me of Amanda W.…

“3 Snaps In a Circle”

So, I haven’t tried this place yet, but I am looking forward to it someday.  I have tried My Fit Foods and it is ok…they don’t really have many Paleo options and the things they do have, I can just go home and make myself.  However, Snap Kitchen has a whole menu devoted to Paleo and Paleo-Style. Without even trying the place, they already get my stamp of approval! Oh, and how can I help not going by there when it’s located right next to Lululemon!? Check out the menu, browse around, and if you go there let me know how it is.  I’m going to try to make my way there next week, hopefully.  What would make this place “3 Snaps in a Circle” for me is if they offerend trainer discounts…if so, I am definitely there! Peace.SNAP.Love.

Rah Rah- Oh- La-la…RHABDO

Hmmm…where shall I begin?  If you read my last post about the CC Affiliate team try outs this story may make more sense.  Saturday=sore back, Sunday=a little less sore back. Monday=no sore back, but insanely sore stomach.  As the day progressed I started to look 3 months pregnant, my belly was hard as a rock, and I looked like I had just come off of a 3 week eating binge (don’t I wish).  Anyway, I dealt with the “pain”, continued on with my day, and around 10:30pm just as my mom was about to go to sleep I was told by my friend, CP that I needed to go to the ER STAT. Thus, my mom and I proceeded to the ER.  About an hour, pee test, and one x-ray later the doc said I strained the sheath of my abdominal wall (aka: nearly 70 deadlifts at 185# + nearly 100 GHD sit ups=swollen belly Melisa).  He sent me home with some mega anti-inflammatorys and said, “No physical activity for 24-48hrs!” The later part of Monday as I noticed my belly growing and aching I just knew and told myself that I had “Rhabdo”.  The only reason I have ever heard this term was because we learned about it in my CrossFit certification.  Rhabdo is short for rhabdomyolysis.  Basically, it is muscle damage that arises from over-exertion of the muscles.  (Click here to read more).  And eventhough the Doc didn’t diagnose it as rhabdo; I’m pretty sure it was/is. As my mom and I were sitting in the ER, we both realized this was the exact day last year that I threw my poor body for a loop running the Boston Marathon and ended up with two stress fractures.  Note to self: DO NOT DO ANYTHING on or near April 19-20 in…

Hurts So Good

This…is…my toothbrush.  I know, it’s in pretty sad shape.  When Amanda sees this picture she will probably immediately run to her bathroom and brush her teeth because she is a teeth and toothbrush Nazi.  It’s not that I don’t have any money to buy a new one…in fact, everytime I go to the store I remind myself to get one and then change my mind.  Why? Well, because I don’t like the way a new toothbrush feels on my gums and my mouth -bottom line, it hurts.  I like my old, gnarly toothbrush and it likes me.  Whether or not my dentist would approve is a different story. Anywho, what does this have to do with anything!?  Well, I’m about to tell you.  This Saturday was the CrossFit Central Affiliate team try-outs.  I was hesitant about trying out, but then figured what the heck?  If anything, I knew it would be three great, challenging workouts whether or not I made the team.  The first WOD was 21-15-9 of Chest to Bar Pull ups and 65# Snatch (12 min cap). I only completed the first 21 sets, 15 snatch and 1 pull up.  BUT…this means I did 22 Chest to Bar Pull ups.  For me, this is amazing and I was pretty excited that I could do them.  I may like them more than regular pull ups! The second part of the WOD was a 2.4 mile run; which I completed in 15:58.  I’ll take it! Here’s where the “HURT” part comes in (like a new toothbrush, but more). The team WOD consisted of 4 team members completeing the following reps and exercises: 50 Hand Stand Push Ups 100 Muscle Ups150 Deadlift (women’s weight 185#) 200 GHD sit ups Well..since I cannot do Hand Stand Push ups yet, nor muscle ups, my only contributions to…

Nobody Gonna Break My Stride

I got this song stuck in my head today and as I was singing it, I thought this should be my anthem!…Well, actually just the chorus. Ain’t nothing gonna break my stride Nobody’s gonna slow me down Oh no, I’ve got to keep on moving Ain’t nothing gonna break my stride I’m running and I won’t touch ground Oh no, I’ve got to keep on moving Peace.ThanksOneHitWonder.Love.

Is The Grass Always Greener?

  Let me set this story up for you real quick.  There is a sewage processing “plant” in Fredericksburg that has horses roaming around the land.  (One time Jessica thought this would be a great place for me to do open water swims, until she found out it was poop water)  Anyway, the grass is really green, I’m sure they water/fertilize it with the waste water, which probably makes for some great horse-grass-eating. Yesterday, I drove by and saw a horse reaching it’s long neck all the way over the fence to eat the grass on the other side.  I thought to myself, “You silly horse..that’s a lot of work and there’s plenty of lush grass to eat right behind you!” And just that quick moment made me think, “Even animals think the grass is greener on the other side!”  Which led me to think, “Is the grass REALLY greener on the other side?”  I mean, when it comes down to it, is it really?  I think it’s part of human nature to want something we don’t have, and when we finally do get it was it really all that?  I guess it depends on what we’re talking about, here. Ex: For me, and probably many other women I am never satisfied with my fitness, body, etc.  I’ve heard myself say many times, “If I had arms like her, or a stomach like hers, or if I could lift/run that fast….I’d be happy.”  And then of course Rick says, “No, you wouldn’t Melisa…because then you would say you want something else, or compare yourself to a different person.” Yes, he’s probably right.  That’s just the way I’m wired, I suppose. I have also heard myself say something to the following, “As soon as this gym opens, or 2 months from…

“Get Out of Your Box” Challenge

I’m probably going to screw this up because it was a month ago or so that I last listened to the Tony Robbins, Ultimate Edge Cd and google doesn’t seem to find the quote for me so I will try to say this as best I can. It goes something like this: We live our entire lives in a box. We sleep on a box, we wake up to a box, we eat our breakfast out of a box, we get in our box and drive to work in another box, we talk on a box, we go home and sit on a box to watch a box….you get the point. From what I remember, he was basically trying to get across the point to get out of your comfort zone; switch things up every-once-in-a-while, think and live outside your box. Well, the point of using this quote is to introduce my anti-box challenge to you. Here’s probably one of the top 5 ways to be healthier, live healthier, lose weight, sleep better, perform better, feel better: STOP BUYING BOXED FOOD! Challenge yourself to stop buying anything that comes in a package, or at least limit yourself to just one packaged food a week. I’m not kidding here, and this is possible! I know you’re thinking, “Well, then what the hell do you suggest I eat!?” That’s easy: veggies, fruits, eggs (they aren’t in a box…it’s a crate), lean meats, nuts from the bulk section at the grocery store. The possibilities really are endless…you just have to think outside of your comfortable, little, cozy, plush-covered box! What you’re not going to spend your money on: cereals, crackers, chips, granola bars, rice….whether you want to believe it or not, you don’t need these things. So, I’m already answering your next question:…

Veggie Smoothie?…Just Trust Me…

I have to admit after eating Paleo for nearly 4 months, I am getting tired of eating eggs everyday…scrambled, scrambled with squash and asparagus, scrambled with turkey and spinach, scrambled with just about anything but cheese has sadly gotten old. Even the gold standard, grab-and-go hard boiled egg just isn’t doing it for me. My days of craving and eating oatmeal, cereal, and toast after a workout are long gone and honestly, I don’t really miss that. It’s strange to me that I actually crave my leftover dinners for breakfast. We’re talking, chicken, pork, steak, veggies, and even chili. I always thought my mom was a weirdo for eating leftover dinners at breakfast. I used to think, “How can she eat leftover meatloaf at 8am?” Well, this apple hasn’t fallen too far from the tree. So, without further adieu I would like to share with you my “breakfast veggie smoothie”. Trust me, I was scared to drink it, too but it was actually pretty darn tasty. Oh, there’s no picture yet because Rick has the good computer with him and I can’t upload pics on this one. Here’s what I used, you can change up whatever you wish: -4 Tbsp Advocare Vanilla Meal Replacement Shake ( I don’t like to use the whole thing at one time) OR you can use 3-4Tbsp of whatever whey protein powder you have.-4 0z. unsweetened almond milk-4 0z. water-about 4 ice cubes-1 c. kale (microwaved for 20 sec to soften it)-5 baby carrots-1 1/2 stalks of celery-4 Tbsp. unsweetened organic applesauce-1 head of cauliflower (JUST KIDDING) – no cauliflower, for realBlend all ingredients and there you have it! Enjoy…or something… Peace.VeggieSmoothie=Desperation.Love.

The First Step

“We interrupt the regularly scheduled blog post to bring you this update….” This….is…my credit card… This…is…my credit card on ice…Talk about freezing your accounts… This afternoon I decided to take the first step in becoming debt free. I told Rick I wanted to cut up my credit card because it is maxed out and because the interest rate on it is ridiculous!! Now, let me start off by saying that I survived my entire undergraduate college career without a credit card. This wasn’t an easy task, considering those pesty credit card signer-upers with “free t-shirts” stalked poor college students in the quad almost weekly! It wasn’t until 2008 when I decided to get a credit card to buy my P2C Cervelo on it with the intention to pay it off in a year. Well, needless to say this did not happen. I continued to pay the minimum balance and would use the credit card for things here and there which led to my current debt status. Well, that and my student loans… I have never been a big spender. I’m not addicted to shopping. I buy most everything on sale. The last 3 expenses that were made on my credit card were to: Advocare and Lululemon. The Advocare expense I can excuse because “Advocare builds champions” and one day it will get me to my champion status 🙂 My Lululemon purchase could have waited until I had the money to back it, but oh well..too late now. My point is that, I froze my card with the intention to never use it again! And if someone wants to steal it out of our freezer, well then by-golly, have at it; and while you’re at it, please steal my Exterra! Last month, I tithed for the first time in my life.…

What Exactly Do You Want Then?!

Alright, so if you’re a trainer or a female you have either heard or said, “I really want/need to start working out with weights, but I don’t want my legs to get too big. You know, I put on muscle so easily.” OR “I started working out with weights about two weeks ago and have noticed my legs got bigger. I just want them to be lean, not muscular.” This is when I feel like saying, “Oh really!? Then what exactly do you want? Flabby, big legs or chicken legs that you think are “toned” but have no real muscle definition and cellulite?” See, in order to have lean legs, you need to have lean MUSCLE… There are so many women out there who are afraid of doing squats and lunges and using weights heavier than 10lbs in fear they are going to get too muscular or “big”. Let me just tell you right now, unless you are injecting yourself with massive amounts of testosterone more than women normally have, or pounding protein shakes and supplements, and not working out and eating correctly then yes, you probably will have big legs. Otherwise, get over yourself! Squatting, deadlifting, and lunging are movements that occur in everyday life. Your legs need to know how to do these movements. Ex: you’re picking up a heavy box from the ground…most likely you’ll need to squat to pick it up or perhaps deadlift it. Everytime you go to the bathroom, you’re squatting up and down to sit on the toilet, aren’t you? And if you’re Catholic you have to lunge up and down to kneel on the pews 😉 Let me just show you the difference I’m talking about. These are big legs. If your legs look like this now, there’s no way that doing…

Things to Come

I’m posting this blog to remind myself to post about the following things later: -women complaining that they need to workout but are afraid of their legs getting bigger – major pet peeve….. -My personal spin on Jen Cardella’s blog: Complacency Kills And lastly, I am posting this to direct you to one of my bestfriend’s blogs about her personal hero. This post made me think twice about the times I get upset, frustrated, and pissed off about things not going the way I would like in my life. Thank you, Jess for reminding me of your dad, his fight, and to take a step back and appreciate the people who are in my life. Peace.FuturePoststoCome.Love.

Friday Jam Session

Today is an absolutely gorgeous day! As I was driving to Fredericksburg this morning, “You Can Do It” came on the radio and you better believe I was doing the “booty bounce” and raising the roof as I was driving. Immediately I was inspired to share this song and a few others with you today; so that you can turn up your computer, hike up your shorts or your pants, and dance around dropping it like it’s hot. Consider this your Friday Jam Session and your afternoon pick-me-up! You’re welcome 🙂 I couldn’t get the original video for you, but who cares…all you need is the beat, now “get your ass and hurra”! Here’s my second jam…this song always reminds me of my friend, Jessica because she’s a gangsta Regulator This one is guaranteed to get that booty movin’! This is my last rap song, promise…if you’re offended by the language don’t get pissed just laugh, because some of the things these rappers say are seriously funny! And, in case you forgot how to dance well here’s some pics below to show you how it’s done!And lastly, whatever you do…make sure your dance party doesn’t end up like this. Peace.GetYourGrooveOn.Love.

The Little Things

As most of you already know, Rick and I are opening an Anytime Fitness in Fredericksburg. To say it hasn’t been one headache after another would be a lie. I’d say this whole process ranks right up there with running through a stress fracture, almost not graduating from grad school, and then graduating a semester later, riding my bike in a 40mph head wind for 50+ miles, and let’s see…what else??? Well, you get the point. In order for me to distract myself from being negative about it, I’ve decided to list the “little things” I am looking forward to in opening our very own fitness center. My list is in no order of importance, and is pretty much random. Enjoy 🙂 1. Since all of my previous jobs have been in a fitness center over the past 10yrs, I know what I like and don’t like. Therefore, if something bothers me about our club I will be able to do something about it. 2. I know what it’s like to be a personal trainer and how insulting it is to have a degree and a personal training certification and make less money than a bagger at HEB. Therefore, I know what it takes to treat employees respectfully. 3. The restrooms will NOT have time released air fresheners. Nothing bothers me more than when I am going to the restroom and that stupid thing starts spraying every 10 seconds. “Ummm, excuse me, but I’m only peeing. It doesn’t stink; so quit wasting your spray!” 4. While we’re talking about restrooms; we will NOT have automatic flushing toilets. Those things don’t save the environment anymore than GWB tried saving the environment. I very much dislike when the toilet sprays my butt and flushes at least 3 times before I am really…

INSPIRED

Ok, I swear…I will take a break from posting about CrossFit, but I have to take a moment to brag about the awesome and super inspiring performances I saw on Saturday at the Central Southern Texas Sectionals. I only got to watch the first two WODS on Saturday, but that was enough to inspire me for the rest of the year! I knew all the coaches and athletes from CrossFit Central would represent well; so I was not surprised to see the final results. Even those who did not qualify for regionals still put up an amazing fight. I’m not being biased here when I say that the ladies and men from CrossFit Central had phenomenal form in every move I saw. Lisa dominated her deadlifts in the first WOD. She made that weight look light and her form was perfect with each one, as well as Big Mike in the men’s division. It was so awesome watching him rep those suckers out! The second WOD with hand stand push ups, broke…my…heart. It was painful to watch all of these super fit, talented athletes struggle to get just one hand stand push up. The determination and will to get one single rep was written all over their faces, their emotions, and even their screams of frustration. If that seemed like the longest 12 minutes ever to me as a spectator, I can only imagine how the competitors felt. Kudos to Emily for getting her first hand stand push ups, and to Jen, Crystal, and Jessica for knocking them out! After watching the first day of events, I left feeling inspired to train more, eat clean, and push myself to new levels. This means I have a lot of work to do…each week I am going to work on a new…

Here’s Why I’m Sold-Part 2

So now that I’ve come clean with my eating habits in Part 1; I must address why I am sold to the CrossFit method. I have been keeping workout logs for about 4 years now. I write down every workout, duration, time of day, and used to track max and avg. heart rate, and calories burned. I mostly keep these records to look back if and when I get injured to see what changed in my training to cause the injury. If I were to compare my workout logs from last year and years before to the last 8 weeks, there would be a HUGE difference in the length and frequency of my workouts. As I have said before, I sometimes have a problem with working out too much…it’s my hobby. If I don’t have anything to do, I go workout. A typical day, before the E.P.O.C. Challenge started, I would do 2-3 workouts a day. There are some days when the CrossFit WOD lasts 10 minutes or less. I do the workout, do it hard, and I’m done for the day. It was hard for me to grasp this concept at first; because I felt compelled to workout at least an hour, if not more. I had to learn to trust the CrossFit and E.P.O.C. method. If you want to know more about it; read here and the CrossFit method here. I am sold because CrossFit is constantly varied, functional movements, executed at a high intensity. And as I learned at the CrossFit Certification I attended in February, “The intensity and power developed in CrossFit gets you the good shit, fast”. Some of you may think this is just a phase or won’t last long, honestly, who knows. All I know is that CrossFit has been an excellent addition…

Here’s Why I’m Sold-Part 1

This could potentially turn into a really long blog; so I have decided to divide it in tolerable reading amounts just for you. For those of you who know me…I mean, really know me, know that it is no secret I have battled with food and somewhat over-exercising throughout the last 10 years. If you have ever had a problem with those two things, I encourage you to keep reading. In order for me to explain why I am sold to eating as clean as possible, Paleo and Zone, I have to give you a little bit of background information. Around my junior year in high school I experimented with eating as little as possible, and running or working out as much as possible. My goal was to lose so much weight, that when I went to donate blood I would be turned down because you have to weigh at least 110lbs. For someone that is 5’7″ that is gross! The lowest I ever got to was 115lbs, which is very unhealthy as well. Every night before I went to sleep, I would tally in my head everything I ate. I knew it was a “good” day if I stayed under 10 items. Every morning I would wake up, workout, and think about the things I was not going to eat. My mind was consumed by what I would and would not allow myself to eat. I got a sense of power from going to lunch with my friends and not eating anything; just drinking coffee, and lots of water. I was always tired. I was miserable, and the only thing that made me temporarily ‘happy’ was getting on the scale and seeing a lower number than the day before. I became a little less obsessive when I went to…

Brotherly Love

(Me, Jess, and my brother Chris) I know people don’t like to admit that they play favorites. If you would ask someone who their “favorite” child is, or their favorite brother or sister, they’d probably say something like, “I care for them all equally”. That’s all fine and good, but deep down we all know that there’s some favoritism hiding inside of us, and that it changes sometimes from day to day. I grew up with three older brothers. There was never a dull moment in the Aguilar household. Let’s see…I can recall getting locked in closets and once an ice chest, my breath getting knocked out of me on a few occasions, being farted on while taking a nap, boogers being flicked on me. If there was a way to make me scream, it was usually Christopher who found a way to make me do it! If someone would have asked me when I was little who my favorite brother was, I would have said, “Hands down…Junior”. Well, due to certain circumstances and a crazy bitch of a sister-in-law, I can no longer say that because Junior is no longer the brother I remember. Nevertheless, Chris has become my favorite brother in the past few years. When we go to family functions, I prefer to have him there to keep me company and entertain me. We like to watch the same shows: Law and Order, The Real Housewives, Rachel Zoe…to name a few. I really enjoy having him as a riding partner as well. We can usually keep up with each other and he’s pretty “go-with-the flow” on where and how far I want to ride. Last April, I got two stress fractures and was not allowed to drive the two weeks before my wedding. And this was the…

Another One Bites the Dust

I’m going to take a second away from my original blog post to comment on the loss of another follower on the right hand corner of the ‘ol blog here. After I posted “Booya Beyonce” a few weeks ago and ranted on the reasons why I do not care for “Miss Single Lady”, I noticed I lost one follower…and thought, “Oh well, I do have a right to my own opinions. Afterall, this is MY blog.” Well, today I noticed my follower count is down to 15, lost another. To this all I have to say is, “If you don’t like what I have to write, and you don’t like me, well I don’t plan on changing anytime soon; so peace out and enjoy your other blog reading material. There’s plenty more out there.” And to the rest of my faithful follwers, “THANK YOU” and I will reward you with getting back to what I was going to originally post 🙂 Title: Time is NOT a valid excuse! Without fail, whenever I tell someone (who is not already in the fitness industry) that I am a personal trainer, have a degree in health and wellness/health education, teach group fitness, etc. they usually follow up with: “Oh, I used to be so good about working out“. OR “I used to workout and eat really healthy and now I just don’t have time.” OR “Oh, I bet you workout all the time and eat whatever you want, gosh…I used to be like that” And all I ever really hear once their mouths start spewing excuses is, “Blah, blah, blah, blah, bleh, blah, bleh!” I’ve heard them all, I’ve thought them all, and I’ve used plenty of those excuses myself. However, with the help of my new friend, Tony Robbins I am going…

“Where in the world is Carmen Sandiego?” Where in the world have I been? What’s with no blogs in the past week!? Well, my friends…it’s called actually working more than 2-3 hours a day, trying to successfully open the Fredericksburg Anytime Fitness, and everything else life has to offer in between. Thankfully, we are getting the cable installed at the fitness center site; so soon I’ll be able to blog while I have idle time during pre-sale. So…what’s new in my life in the past week? I just got back from the CrossFit Level 1 Coaching Certification in Dallas and to say it was awesome does not give it justice. Have no fear, I will blog more about this later when I am not so tired and ready for bed. Also, I have been listening to Tony Robbins, “Ultimate Edge” CD that were lent to me from my super, fantastic CrossFit Central coach. I could not have been exposed to this at a better time in my life. I look forward to getting in to my car and listening to everything Tony has to say. I know some of you are probably thinking I am crazy, but don’t you worry, I will be sharing his wisdom in future blogs as well. It’s really good stuff, and both this weekend’s certification and listening to the Tony Robbins CDs is as they say, “like drinking water from a fire hose!” I don’t even know where to start to explain to you all how much the “Ultimate Edge” has helped me change my mind set, inspire, and motivate me. Until tomorrow when I can concentrate more fully….I’ve missed blogging and I’ll be back. Peace.MeNeedSleepandNoMoreSoreQuads.Love.

Murphy’s Law

Back in September Rick and I attended the Anytime Fitness franchise training. Today, while I had some down time during pre-sale I decided to look over the notes we took. This is when I came across “Murphy’s Law” written on one of the power point slides in extra bold. “Anything that can go wrong will go wrong, at the worst possible time, in the worst possible way” Little did I know that five months later, good ‘ol “Mister Murphy” would hit us smack dab in the face! If anything were to go wrong one month out from opening our business, you better believe it did, last week. Last night, for some strange reason as I was trying to go to sleep everything hit me all over again. I felt sick to my stomach, I couldn’t sleep, and decided that maybe reading my devotional would help. After reading the following, I would like to tell Mr. Murphy, “SUCK IT!” Because I know somebody else’s law who is way above Murphy’s Law and you can take your “anything that can go wrong, will go wrong” attitude, sit on it and rotate, my friend! “An Attitude of Gratitude – We all need to develop an “attitude of gratitude”. This doesn’t mean we should live pretending nothing negative exists. It simply means we make it our goal in life to be as positive as possible. A positive approach opens the door for God to work. Go to bed tonight pondering everything you are thankful for. Do the same thing tomorrow morning. Thank God for everything-a convenient parking place; the fact that you can walk, see or hear; your children. Don’t become discouraged with yourself when you fall short, and don’t quit. Keep at it until your have developed new habits” (Joyce Meyer). Peace.MurphyCanKissThis.Love.

The BIG 27

I’ve always hated when someone uses the phrase, “Same shit, different day.” Every time I hear someone say it I think, “Wow, what a positive outlook on your day…NOT!” Yesterday was my 27th birthday. I was in Fredericksburg for the day taking care of some Anytime Fitness stuff and doing pre-sale. I woke up, rushed through my workout, rushed through my shower, ate while blow drying my hair and ironing my clothes, made my 9:30 corporate appointment just on time, and fled to pre-sale. The morning went by so quickly, and I was so flustered, on the verge of tears. This is how my day started. Wah, me. And honestly, if someone would have asked me how my day was I would have said, “Same shit, different day!”..with gusto! Rick and I received some disappointing news that no one wants to hear on their birthday. News that would have been helpful 5 or 6 months ago. So, of course when I got home last night I was not in the best mood. Rick picked up my birthday dinner (my favorite salad from Central Market), and gave me my gift cards to Lululemon and J.Crew, and who kicked and screamed and cried like a baby instead of showing appreciation?…Yours truly. I was upset from the day. I screamed through tears, “This is the worst birthday, ever! I don’t even want to eat. I just want to go to bed before anything else happens!” Well, come on…the words “I don’t even want to eat” never come out of this homegirl’s mouth! Of course, with much consoling from Rick, my appetite magically reappeared. Seriously, who passes up the Central Market Cobb salad!? One of the only and best parts of my birthday was my dad spending the whole day with me at pre-sale.…

24 Diner and Choco-Berry Paleo Balls

Last night I went to an early birthday dinner with Jessica and CP. Normally, I would’ve chosen good ‘ol, boring, same as every other day, Central Market for my dinner. BUT Jessica suggested we go to 24 Diner and I sure am glad we did. The atmosphere is great, the food was fantastic, and better yet, it was really easy to eat Paleo there. Most people assume just because I am eating Paleo that I cannot go out to eat or that we have to go somewhere where they only serve nuts and berries. WRONG. It’s easy to eat Paleo wherever you go, you just have to get over being picky and making modifications when ordering your food. The waistaff shouldn’t mind…afterall, taking your order is their job. There are no pictures of my dinner because I forgot my camera and if I take too many pictures with my phone, it freaks out and erases all my messages, emails, etc. I ordered the pulled chicken sandwich, no bun, no cheese. Side of roasted brocolli and cauliflower, and a side of applewood smoked bacon because Jess and CP said, “I have to try it!” The pulled chicken was delicious and was served with guacamole and arugala on the side, along with my brocolli/cauliflower mix, and my side of bacon. Aaaaammmmazing! Before we met for dinner, I made us a batch of Paleo Choco-Berry balls to have as a weekend treat for Valentines and my birthday on Monday; instead of eating real chocolate covered strawberries and cake, cookies, cupcakes, etc.! For the Choco-Berry Paleo Ball recipe click here. The only extra thing I did was add strawberries. I cut each strawberry into 4 cubes, and formed the Paleo Cocoa balls around each cube. So there is a tiny burst of strawberry flavor…

50 Physical Benefits of Training

Today is day 42 of my “Rev90” Challenge; which is different from my “I AM CROSSFIT E.P.O.C. challenge. The Rev90 Challenge is through Lake Hills Church. Everyday we receive emails with Spiritual, Financial, and Physical makeover advice. After I decided to blog about this, I realized that I misread what it said…”Today completes a list of 50 physical benefits of training”. I thought it said, “Today complete a list of 50 physical benefits of training.”..and I thought, “What a great blog post!” And then I thought, “This may take me a long time”. So, I am giving it a go, and have asked Jessi-pants to help me finish the list on her blog. 50 Physical Benefits of Training: (in no order of importance) 1. You’ll become a lean, mean, fighting machine. 2. Increased self-esteem 3. Being physically fit and active carries over to other areas of your life. 4. Increased focus, drive, determination. 5. Lowers your risk of heart disease, cancers, and other illnesses. 6. Most likely, when you participate in an exercise program, you will start making healthier eating choices. 7. Enables weight loss and helps keep it off. 8. A great networking opportunity 9. You could meet the man of woman of your dreams while you’re working out. 10. Sleep better. 11. You can indulge in a cookie, or two, or three, every now and then without feeling too guilty. 12. It keeps you sane! If I don’t release those endorphins, I am a mean, mean person. 13. Increases endurance. 14. Improves flexibility. 15. “Adds a sparkle and radiance to complexion” – that’s why I never wear makeup 😉 16. People will never be able to guess your real age cause you look so good! 17. Builds and strengthens relationships. When you feel better about yourself, you treat…

Comparisons

I think it’s safe to say that all of us, at some point in our lives have compared ourselves to someone or something else. Whether it’s someone’s career, financial status, their ripped arms or sculpted stomachs, running ability, strength in lifting….you name it, we’ve wanted it. I have been a victim of comparing myself to others, often. When I was running all the time and training with the Gazelles, I wanted to be just as fast as the other people in my group, faster than what I was. Now that I’m doing CrossFit, I want to be stronger, lift more, press more, squat more. And when someone else can do more than me, I get down on myself because I can’t do as much as them. Here in lies the problem. I am not a super human. These things take time, experience, failed attempts, and finally success. Rick has always been so great at reminding me to focus on myself, my abilities, my limits, and no one else’s. I can’t compare myself to the coaches or my workout partner Karen, because they have been doing this a lot longer than me. I have to remind myself that Karen was a powerlifter for 6+ years; I was a runner. There’s a difference. But the thing I need to remember most is that they all started exactly where I am. They struggled, failed, and tried again and again. So, I will too. Saturday I almost cheated on my Paleo challenge. I wanted a Diet Coke so bad. I wanted the delicious Congo squares my mom baked for Rick, I wanted anything I couldn’t have. With a helpful text from Lisa asking me “Is it worth it?” I decided not to. BUT….I almost let comparing myself to others who have cheated, even my…

Meet…George…

I’ve been meaning to share with you all, just who the man is on the right corner of the blog holding the poster that says, “CONGRATS Rick & Melisa”. His name is George Cauthen and he lives in Louisiana. I was first introduced to George by my crazy, fun-loving, friend Hannah (or as I like to call her, banana hammock). The first time I listened to George on speaker phone, I was hooked, and would call everyday to hear him read the CHRISTUS Schumpert hospital cafeteria menu. I know…you’re thinking, “What? and Why?” Just give him a call and you will see: 318-681-4564. He always starts the message with, “Good Morning, thank you for calling Schumpert Menu Line”…and some sort of inspirational message…followed by the menu for the day. Sometimes the menu of the day is the best part because of his strong accent and pronunciation of the words. For example, today the words I giggled at were: green bean almondine and creamy baby lima beans. Typing the words and reading them does not give him justice. You just need to call for yourself. Just in case you want to know more about George, you can become a fan of his on facebook or just read the article about him here. He is quite the popular person. If you ever need a pick-me-up in the middle of the day, just save his number in your phone. I save it under the name, “Inspiration Station”. I promise, it’ll make you smile. Unless, the other lady leaves the message for the day and she’s a bore…or unless you’re my mom who doesn’t find it funny at all. Now go call already, will ya!? Peace.InspirationStation.Love.

Reads Worth Your Time

During my daily blog-stalking and facebook messaging routine, I sometimes come across some really good information, news articles, or just great stories. I’d like to share two stories that have to do with what I occupy my other 12 hrs or-so with. CrossFit and Paleo. Let me introduce you to Mel. Her blog today featured a story on Hector Delgado; a former United States Marine who was critically injured while serving in Iraq. His amazing recovery story and his new outlook on life he attributes to “Fitness as a Full Time Pursuit”. That is the name of the article, and where his story can be found. Click on Mel’s name to read the full article and see his inspiring story. It puts being “sore” or “not being in the mood to workout” in a whole new perspective. The second article was sent to me from a friend who started trying to eat Paleo just a few weeks ago. She found it in The New York Times. It’s titled, “The New Age Caveman and the City“. Peace.SharingTheKnowledge.Love.

Booya-Beyonce!

No one seems to understand why I don’t care for Beyonce or her music. Is it not enough to say that she annoys me and that’s why!? Yesterday, while my brother and I were talking about her winning all those awards, I told him that I don’t like her. He claims it’s because I’m jealous…excuse me…jealous of what, exactly? Anyway, I’d like to thank Chelsea Handler for backing me up on this one. She clearly states my case. Please watch the video and then decide for yourself. Peace.You’reNotEvenASingleLady-GetOverIt.Love.

Foot…In…Mouth

I must take a second from what was going to be my original blog post to remove my foot from my mouth and thank my mom for making me a special Paleo dinner this evening. Rick and I had gone to Fredericksburg to take care of some Anytime Fitness business and were going to eat dinner at my mom’s house before we headed back to Austin. The night before, my mom told me she was going to make roast, potatoes (the devil according to Paleo), carrots, and gravy. I asked if she used flour when she makes her roast and got the answer I didn’t want to hear. So, of course my mind immediately starts thinking of the things I can and cannot eat of what she has just listed. After Rick and I finished with the things we needed to take care of, we headed to mom’s to eat. I brought the ingredients to make Paleo “simple bread” (almond flour, eggs, sea salt, honey, baking soda), so they could taste that eating Paleo isn’t all that bad. Anyway, as my mom was finishing up dinner I complained to her, “You know, when I went to Beaumont Karen’s mom made sure that we only ate Paleo the whole weekend”. Foot in mouth…because she then explained to me that she had prepared my serving of roast separate, (minus the flour coating and gravy) replaced with beef broth, sauteed squash, and carrots. So, thank you momma for making me my own Paleo-esqe dinner! She also brought up a good point that just because I’m the only one choosing to eat this way, doesn’t mean that the other 4 people joining us for dinner had to as well….true true. “And when you fast, don’t make it obvious like the hypocrites do, for they…

BO-PRAH

Whether you like her or not, I am so glad that Oprah chose Michael Pollan as one of her guest’s yesterday. Michael Pollan’s research and writings contributed to the documentary, Food Inc. If you haven’t seen this movie, you should. Although, if we’re gonna be honest here, I fell asleep half way through it, but still got the overall point which is don’t trust the food you buy further than you can garbage disposal it! Along with Michael, she “dumbed down” the information for the general public to encourage the nation to be more aware of the things we buy and eat. Here are a few highlights: “There are no seasons in the American supermarkets, now there are tomatoes all year round; grown half way around the world, picked when it was green, and in the meat aisle there are no bones anymore” “If you can grow a chicken in 49 days, why would you want one you gotta grow in 3 months?…More money in your pocket” (this means the chickens we eat are injected with countless hormones to jack them up, cut ’em up, and sell them to unsuspecting buyers like us!) “It’s not about fat, it’s not about carbs, it’s about eating whole foods…it’s about eating minimally processed plants, animals, and fungi that people have been eating since your grandmother’s time” Here are some rules they highlighted when selecting your food: #2 – “Don’t buy anything your great-grandmother wouldn’t recognize as food” Ex: portable yogurt tubes (highly processed, lots of chemicals, and tons and tons of sugar). #7 – “Avoid food products containing ingredients that a third grader cannot pronounce” #13 – “Eat only foods that will eventually rot…food is alive and it should die. We feel like we’re wasting, so we buy heavily processed food that lasts…

Is a Gym Membership Necessary?

This afternoon, I caught the last ten minutes of the Dr. Oz Show. There was a woman on there showing the viewers how to get a workout with one piece of equipment..in your own home. She claimed it was an overall workout just as effective as going to a gym. So what was it? A kitchen chair? Really? Come on… Then I started to think about recent conversations I’ve had with people about not wanting to join a gym because they’d rather just run and do crunches at home; or like some of my clients, they have their own personal in-home gyms. While both of these options are fine, and everyone prefers to workout differently, there are some definite drawbacks from not working out with a group or going to a gym. From my 10+ years of experience working out and working at different gyms I have met so many people and have been presented with so many opportunities I may never have if I exercised at home or just ran Town Lake everyday. Here’s just a few examples: While working at the Wellness Center when I was in high school, I was forced to become a morning person waking up at ass-crack thirty to open the club. I also got plenty of babysitting jobs, too. At Texas State, my roommates (and best friends) and I were known as “the rec girls” anywhere we went because if we weren’t at the rec working, we were there working out. It was a nice conversation starter at the bars. Plus, I learned the real definition of what a doucebag is by watching the fratters workout and check out their “abs” and “muscles” in the mirror while winking at themselves, kissing their biceps, and licking their lips. I also met so many great…

“It” Is Among Us…

I was wondering what to blog about today, if it was necessary since I posted THREE yesterday, and if I even really had anything worth posting. Lucky for you, I have discovered a few “It’s” that are among us and decided to blog about them. This post is mostly for Jessica, and maybe a few others who love the following “it’s”. Remember these? If you ever played soccer, t-ball, softball, etc..then you probably had to sell SOCCER CANDY! Today I saw a woman in an elevator packing one and eating the other; with no shame. I’d probably be doing the same thing if some little rascal would’ve cornered me into buying some. I used to love, love, love these when I was younger. And since I have 3 older brothers, we’d have triple the boxes to sell. I remember begging my mom if I could eat them without paying for them. I’m sure I probably scarfed down a few without telling anyone, too. Just as you think you’re in the clear because you haven’t come across these, lo’ and behold the Girl Scouts await you in the parking lot of just about any store you can imagine. Now, I’m not the least bit tempted by Girl Scout cookies. Honestly, I think they’re a waste of my time. If I’m going to eat some sugar, I’ll take a Randall’s M&M or Chocolate Chunk cookie, Central Market Chocolate Chunk with Walnut, 5 Tiff’s Treats of any flavor, Whole Foods Vegan Big John cookie…you get the dang point! I’m a cookie connoisseur when I’m not trying to be hard-core rabbit food eater. However, I have a few friends who love the Thin Mints like nobody’s business. Lastly, drum roll for Jessica…..Chocolate Covered Strawberries!!! Tis’ the season for Valentine’s Day and chocolate covered goodness.…

Day 21-Breaking the Habit

“Failure is only postponed success as long as courage “coaches” ambition. The habit of persistence is the habit of victory” (Herbert Kaufman). According to eHow.com; “habits are automatic behaviors that can be changed with patience and persistence.” Today is Day 21 of my 90% Paleo/10% Zone Challenge. Have I cheated?…NO! Am I excited about this?…HELL YEAH! Why is Day 21 so important? Because it takes 21 days to break a habit. Google it and you’ll find many websites to tell you this. This morning Rick and I ran the 3M Half Marathon Relay. I was a little apprehensive about how I might feel considering I have been eating strictly Paleo the last 3 weeks. I’ve never been a big pre-race “carb loader” unless I was forced to during Cross Country; so I wasn’t too worried about my usual Central Market pre-race Cobb salad dinner (w/o Ranch and feta). I was more worried about my body not having as much stored glycogen as it may have had if I were not eating Paleo. However, it was only 6.7 miles; so it’s not like I needed that much gas in my tank. My old pre-race breakfast consists of: toast with peanut butter, 1/2 banana, sometimes 1/2 cliff bar (if the race is longer than 80min) My Paleo Pre-race breakfast: Since I wasn’t running until what was supposed to be 7:40ish I packed a banana sliced in half with almond butter between the layers in foil and an apple larabar in case I got hungry. Well, since the race got pushed back an hour, I was glad to have the larabar. I ate the whole banana and half the larabar. Surprisingly, this was enough to not make my stomach rumble while I ran…thank goodness. I think I may have discovered a new pre-race…

Baked Kale Chips

As I mentioned in the previous blog, Karen and I attempted to cure our chips and salsa craving by baking kale. And as I said earlier, it tasted nothing like good ‘ol chips and salsa from Maudies, but it was worth a try. For all my team 4 Paleo friends I am posting the super, duper easy recipe for you. Preheat oven to 375 degrees Rinse kale and pat dry…make sure it’s really dry. Tear kale into “chip size” pieces and put in a bowl with lid. Drizzle olive oil (or pour), sprinkle sea salt and pepper, put the lid on and shake shake shake! Place kale “chips” on a baking sheet and bake for 15 minutes or so…they should be crispy enough to dip, or attempt to dip in salsa. Enjoy! Karen and I ate the whole bunch of Kale, well her mom helped us a little, too. But, that’s how good it was. Maybe because our taste buds no longer work…who knows. Give it a try and let me know what you think! Peace.KaleChips.Love.

“And Then I Grab My…”

This is what I feel like today…a squirrel storing nuts for the winter. I’ve been craving them and eating them all day it seems. Speaking of nuts, I’d like to take you back to last Tuesday’s CFC nutrition meeting, with Coach Crystal, to share with you how Jessica and I reverted back to middle school days. Crystal was sharing grocery store shopping tips and how we should shop the perimeter of the store; fruits, veggies, meat counter, bulk section (where the nuts are). She said something similar to the following: “First I grab my fruits and veggies, next I get my protein sources, and then I grab my nuts“. Of course, Jessica and I were the only “adults” who looked at each other after that, snickered, and then Jessica said, “That’s what she said!” For real, how old are we?! Little Miss Suri Cruise Most Tuesday and Thursday mornings while my client is warming up or when he takes breaks to bring his wife coffee in bed, I flip through the Life & Style section of the statesman to read my horoscope just for “S&G’s”. I just so happened to read over a column about Suri Cruise and the “up-roar” she is causing with moms around the nation due to her love for wearing high heals at 3 yrs old.My first reaction was, “Is this for real? Did they really include this in the paper?’ And then I thought, “What the hell is that little girl thinking!?’Normally, I wouldn’t waste my time talking about this little girl, but I feel like expressing my opinion on the matter. 1. I’m going to use my mom’s words on this one. I’m pretty sure she’s “a little too big for her britches”. This 3 year old fashionista has a wardrobe expensive enough to…

A Momentous Occasion

I LOVE chips and salsa…it could easily be one of my favorite snacks. Tonight Rick and I went to Maudies; where they have one of my favorite salads, the Maida’s salad. While watching the UT/A&M game, I couldn’t stop dreaming about chips and salsa, and whether or not I was going to “cheat”. So, what did I do? I texted the crap out of Jessica and Karen. One of them told me, “DON’T DO IT!” The other told me that she wasn’t going to eat chips when they went to eat and that she passed up on a cupcake at a birthday party. The volley of messages went back and forth until the basketball game was finally over and we went to eat. On the way, I was talking this over with Rick, and being the awesomely supportive husband he is said that he would ask them to take the chips away as soon as they set them on the table. Sure enough, he did just that and sacrificed the chips with me. Most likely because he didn’t want to hear me complain later about wishing I wouldn’t have cheated. I’m pretty excited that I could eat at one of my favorite places without eating the chips and skipping the cheese and dressing on my salad. I’m thankful that I have supportive friends and a husband that won’t let me fail, even when I want to so badly! Day 13 down…many more to go. EPOC Challenge friends, surround yourself with like-minded people! Together we can do this! P.S. Realize this was posted on a Saturday night. And what am I doing while everyone else is going out? Watching Mama Mia in my Pj’s and loving every second of it 🙂 Peace.Support.Love.

Paleo Recipes

I’m posting some Paleo recipes, per request. Some of these I have gotten from The Paleo Diet book, and the majority of them are from stalking other Paleo-eaters blogs. Either way, give them a try and add or take away ingredients if you’d like. Sauteed Shrimp with Steamed Kale and Broccoli You can use ready-to-eat peeled shrimp or the raw, frozen kind. I got the raw, frozen medium shrimp. heat, the skillet to medium and throw the shrimp in. If using frozen, give them a bit to thaw on the skillet before you add olive oil. Once the shrimp is ready to absorb moisture and spices drizzle or pour (depending on how much you want to use) in the pan, over the shrimp. Add Organic worcestershire sauce Sea Salt Pepper Squeeze half a lemon on top. Should take about 4-6 minutes at the most. Now for the Steamed Broccoli and Kale (I got this one from the CC Recipe Share Website) I modified the original recipe; because I didn’t want to spend money on a big jar of tahini. Instead I bought sesame seeds in bulk, sprayed organic olive oil cooking spray in a pan on medium heat and toasted the sesame seeds for about 3 minutes. Place the seeds aside and start the veggies. Steam broccoli and kale in a deep saute pan by letting them cook for 2 minutes or so. Add about 3 T. of water to the pan and cover. Let steam for 5 minutes or til desired texture. Toss broccoli, kale, sesame seeds, olive oil, and lemon juice in a bowl. Eat it up and save the left overs, add some chicken and you’ve got tomorrow’s lunch! What about breakfast you say? You can find the recipe for Paleo Pancakes here. My Modified Version of…

Breaking the “Tech-ies” Hearts

I have been avoiding this post for a few weeks; because writing about this means I will have to follow through with this. Here goes…I have one of these pictured below. Yup, that’s right. It’s a laptop for your wrist; or better known as the Garmin 305…the answer to any endurance athletes’ dreams. However, it can also become your worst nightmare; making you a slave to it’s ultra sophisticated technology. I broke my Garmin’s heart the moment I pushed the “STOP” button after the Boston Marathon. That was nearly 9 months ago. Since then I have used it a total of four times…both times for races. Meaning; when I go for a run, I run how I feel. I don’t glance at my stupid, laptop-watch every 10 sec to see what pace I’m at, or the distance I covered. One might say, “Wow, Melisa. That must be so freeing. To run just for the enjoyment.” WRONG! I stowed away one device, but sold my soul to another. Here she is in all her, evil, OCD-causing, glory… My pink Polar Heart Rate monitor has become my addiction. Why? Look at the face pictured above. It tells you how many calories you burn while exercising! What do I do with this information? I take it and run with it…to the extreme. I log every workout, the max and average heart rate, and total calories burned as well as duration. And if at the end of the day I haven’t totaled 600-800 calories burned I feel like a total failure. That was my mentality about 4 months ago. My thoughts were, the more exercise the better a.k.a. leads to over-training. This morning I did the EPOC WOD of 4 Rounds: 10 Thrusters (w/25# DBs) and 10 Burpees. 6:47…Done. Calorie count=83 cals. What!? I…

“Your greatest strength often becomes your greatest weakness” (This post was inspired by today’s Rev90 message) “When our strength is out of balance or used in excess, it can have a negative effect. A strength, value, or character trait without accountability, or balance can become a dangerous strength. Instead of something that is meant to be a blessing for God and others, it can bring destruction. This happens when we take credit and pride in our God given abilities. The best way to make sure your strengths are in check, is the act of worship. Give God the glory for every strength you have been given”. “apart from me, you can do nothing” (John 15:5). Have you ever found yourself doing something for the sole purpose of yourself? Or have you used your talents and abilities to benefit only you? I think I remember once reading or hearing that Lance Armstrong does not thank God for his talent and abilities. To quote him for a 2003 ET Magazine article, “If there was a God, I’d still have both nuts”. Oh, that’s nice…and if you still had both nuts, you wouldn’t be nearly as well-known as you are today, which means you probably would’ve never dated Sheryl Crow, one of the Olsen twins, or the annoying Kate Hudson; and there would be no foundation set up in your name, etc. (sorry to digress) To be able to accomplish what he has, and not think it may have something to do with a higher power or to give no recognition to the fact other than it’s genetics or hard work, is selfish and un-humble, in my opinion. Say what you will, but I’d like to believe that most of my athletic achievements have come from the mere fact that I believe God…

When the Going Gets Tough…

…the tough get going! “What…is…this!?” you might ask. Well, let me explain. Last night, in the middle of baking chicken and making veggies my mom calls me to say that Rick and I need to get a form to turn in to someone here in Austin for the build-out to start for the Anytime Fitness. Of course, this had to be done ASAP. So, after breaking the news to Rick who just got back from road-tripping to CA, and after much complaining, we met up, hopped in one car and met my mom and Kenneth in Johnson City. What was I supposed to do with dinner? When was I going to eat? The last time I had a snack was at 5pm, and it was now almost 7; meaning we wouldn’t get back home until 9. When the going got tough, the tough got going. Rick suggested I finish the chicken, pack up the veggies and bring our dinner along. 1. I dislike eating in the dark, when I can’t see my food. This is why I don’t enjoy going to Alamo Drafthouse. Plus, drinking a beer in a dark theatre, with reclining seats will most likely put baby to bed…meaning don’t take Melisa to drafthouse. 2. I dislike eating and driving, unless it’s a snack because I feel like I can’t concentrate on the full experience of eating. This is why I also don’t care to drink protein shakes. I’d rather eat my calories than drink them. 3. If we want our business to succeed and get running, this is what we had to do. The long in the short of all of this is; good thing Rick and I don’t eat fast food or else this situation would’ve been tempting, and Paleo can be eaten anywhere, at any…

Making Paleo Fun…Or Something

First off, I promise not to always blog about Paleo in the next 8 weeks and to not talk only about working out. I’ll alternate to suit everyone’s needs. But since this is what will be going on in my life, and after all this is MY blog, this is obviously what is on my mind. I was inspired to write this post after a conversation KP and I had on the treadmill this morning(give us a break, it was 25 degrees outside and our precious lungs wanted to stay indoors). She was talking about how she spent a “butt-load” of money at HEB on produce that wasn’t even quality. And I told her that I went to Sprouts yesterday, bought a bunch of produce, chicken, shrimp, and beef, and how I expected it to be super expensive and it only ended up being a little over $30.00. Granted, I will probably have to make another grocery store run this week, but all of those things should last at least until Wednesday…maybe Thursday. Anyway, to help my teammates for the Challenge and others who may be interested in trying to eat Paleo, I will be posting tips on saving money while eating Paleo by shopping at the right stores, and Paleo dinner ideas. Feel free to take my advice “For What It’s Worth”. 1. Sprouts and Newflower ALWAYS have produce on sale. From my experience it has always been quality as well. 2. Newflower and sometimes Sprouts ALWAYS has almonds and walnuts on sale. The grind-your-own almond butter is also cheap and better than the almond butter in the jar because you don’t have to stir the oil everytime you wanna eat it. 3. As far as protein sources go, check the weekly ads for Sprouts, Newflower, and HEB. I…

What Would Yours Read?

Meet…the SUCKOMETER. What if this followed you around all day? What would it say about your attitude, your thoughts? If it was with me today walking around Whole Foods it probably would’ve gone back and forth from “sucks less” to “sucks more”. Today is only day 5 of my 90% Paleo goal for the next eight weeks. And for those of you who know me, Whole Foods + Samples= AWESOME/HEAVEN. I was determined to get my Paleo lunch and not grab a quick, tiny sample of bread or cookies or even cheese…UGH. My mind went back and forth from, “You can do it..it will pay off in 8 weeks” to “Come on, it’s just a tiny, sample”. Well, what happens after that first tiny sample?…the whole rest of the day I assume it’s ok to have a tiny sample of this and that, and those small samples add up to a significant sample. Who cares about my Paleo attempt, and must I talk about this? Ok. Fine. But the SUCKOMETER can apply to the way we all look at life in general. Why would someone want to walk around with the mindset to “sucks less” and “sucks more”…where’s the positive, optimistic spirit? Instead, I think I’ll use the “AWESOME METER“. Peace.SuckLess.BeAwesome.Love.

Coffee Maker Blues…

Back in April at one of my wedding showers, I was so excited to receive this: The Emerson Coffee/Espresso Maker Sadly, I probably got to use it maybe 10 times before the coffee pot cracked. Actually, I still used it even with the cracked coffee pot, I just had to clean up a little more mess that usual. One day, as I was sipping my coffee and watching TV, I heard a “POP” in the kitchen and thought…”What the heck was that!?” Lo’ and behold the pot busted and spilled all over the counter…sad day! For the last few months the coffee maker has been sitting on our counter because it looks good there, even though it doesn’t work. In the meantime, I have been trying to find replacement pots and looking on the Internet for information about how to order one. Well, wouldn’t you know…Emerson doesn’t sell replacement pots! So…after months of pretending we have a full-functioning coffee maker on our cabinet and spending .54 cents on coffee at HEB almost every day, I finally broke down and bought this: (at Target) Moral of the story: When all else fails and the $80 dollar coffee maker doesn’t fill up to your expectations (literally), duh-da-duh….Mr. Coffee is there! On sale at Target for $16.99, not as aesthetically pleasing, but at least it gets the job done. Peace.Coffee-Alas!Love.

The Law of Inertia

Yesterday at LHC we had a guest pastor who talked about the “law of inertia”. Normally, I wouldn’t have understood any of this more than I did in 5th grade, nor would I have had any interested in listening. But…since he related it to my life, my goals for 2010, and how it would all be possible with JC, I put the pen to the paper and took notes! Before I begin, I have lots and LOTS of plans for 2010: -Starting Jan. 8th (actually I’ve already started today because I couldn’t wait) I am doing the “I am Crossfit Challenge“. That means, working my butt off, following Paleo 90% and Zone 10% of the time, avoiding all alcohol for the next 8 weeks. I’m not dreading this at all, in fact I am very excited about it! -I am also doing the REV 90 Challenge through LHC, and it’s perfect timing to go hand-in-hand with my Crossfit Challenge and with the opening of Anytime Fitness, as well as many other goals and plans I have for 2010. I know to be successful in anything I do, I cannot do it alone nor do I have the strength to do it alone; which is why I am looking forward to doing all of this with the help of JC. So…what am I doing in preparation for all of this: loading my arsenal with lots of scriptures, to have on hand when I feel weak and want to give in to something less than I should. Back to the Law of Inertia: The First Law of Inertia according to Wikipedia is “An object in motion will stay in motion, and an object at rest will stay at rest, unless acted upon by an external force”. What does this have to do…

Are You Serious?…Come On…

This afternoon, while watching my favorite channel, ESPN (total sarcasm) I saw a commercial for Taco Bell’s “drive-thru diet”. If you’ve seen the commercial you know what I am talking about, but in sum there’s a girl who apparently lost 54 pounds eating healthier options at Taco Bell. The commercial showed before and after pictures as well. My first reaction to this was, “Are you kidding me!? Is this for real!?” I googled it and sure enough, the “drive thru diet” is part of Taco Bell’s promotion of healthier options. How about skipping Taco Bell all together and every other drive thru for that fact!? Here’s your weight loss program: wait till you get home to eat something, or pack healthy snacks if you know you’re going to be in the car. Who actually goes to a fast food restaurant to eat something healthy? If I wanted a salad I sure as hell wouldn’t go to McDonald’s to get one. Fast food and healthy do not go hand-in-hand. Just my thoughts…. Oh and I found more about the commercial in an article from the Los Angeles Times. Peace.Ridiculous.Love.

Happy New Year

“For greater things are yet to come and greater things are still to be done in this city… greater things are still to be done here” Wow, I can’t believe that 2009 has already come and gone. This past year was a whirlwind of big, great things, awesome things…wedding showers, running the Boston Marathon and coming back with a stress fracture as my souvenir, marrying my bestfriend and the love of my life, honeymooning in St. Lucia, graduating with my Master’s…finally; crossfitting and loving it, owning and soon operating Anytime Fitness in Fredericksburg, and many more. I am looking forward to the new year, and am very excited! I believe, hope, and pray that “greater things are yet to come”. I will trust more, expect more, love more, give more, pray more, teach more, and surrender to the plans that God has for me, instead of trying to control them, and ending up disappointed. I know there is a time and reason for everything, and patience, commitment, passion, vision, and zest will get me to where I want to be; where I am the happiest. This video is to one of my favorite worship songs at the moment (the pics are cheesy, but the words are good). I love how “greater things have yet to come and greater things are still to be done in this city” is repeated over and over again. Every day is an opportunity to do greater things, meaningful things, and this will be my mantra for my life for 2010. So, bring it on…greater things are yet to come! Happy New Year! Peace.GodBless.Love.

Here’s……Random

-I love when I go away a few days and return to my dvr full of Chelsea Lately and Real Housewives to catch-up on. Tuesday (Dec. 22) Chelsea showed this hilarious picture that I just had to share with you. -Also on Tuesday’s episode was this quote below from Ross Matthew’s; to which I so agree: “There’s two things I know for sure about farts. One, they stink. And two, they’re hilarious.” Maybe I agree because I have three, older brothers and that was something I had to get used to. I also think burps are pretty funny too. -My friend, Jessica started a blog. Check it out! Her first post talks about her morning computer ritual; which sounds a lot like mine. -My mid-morning/afternoon computer ritual: check email, check Facebook, Crossfit Central website, check Crossfit Central Endurance, check the Anytime Fitness Franchisse dashboard (sometimes), and Blogger Dashboard which leads me to all the blogs I am following, and sometimes I’m lead to blogs I don’t follow, and before I know it, I’ve spent way too much time on the computer. -Just found out from Casey that the LoneStar Half Ironman registration is $225-250. Uuuummm..excuse me, Galveston race organizers, but who do you think you are!? That’s expensive! -I’m looking forward to the “I am Crossfit Challenge” starting Jan. 8th. I’m ready to set some new goals; personally, physically, mentally, spiritually, and financially. If you have time to check out the 2009 Success Stories on the Crossfit Central website, I highly recommend it. I don’t want yall to think this blog is turning into a Crossfit blog, but these stories help explain the reasons I enjoy Crossfit so much; and how everyone can do it, no matter your fitness level. -On the same note, my dad offered to pay half…

Phew…

The Christmas celebrations are over, and as much as I love going home and visiting Rick’s family, I can only take so many days of eating dangerous foods and feeling like a slug. If you think I sound like I am complaining, I’m not…because I am totally aware of all the crap I put in my body, and really didn’t do much to stop it. This is the point in my blog where if my mom was reading it, she would say, “See…all your blog is about is you obsessing over what you eat, self-absorbed.” Which is why I am going to segue into something else – the shed workout…our Christmas morning workout. *If you have no interest in this what-so-ever, feel free to skip to another post* Before Rick and I left Fredericksburg on Christmas morning to head to Halletsville, we did a workout in the new, under-construction, shed that Kenneth (my step-dad) is building. Since we both had run the morning before we decided to do a CrossFit-style workout in the shed; because mostly everyone was still sleeping in the house, and it was freezing outside. This is what we did, using a PVC pipe, an 8lb med ball, and an extension cord as a jump rope. Oh, and I also made Rick jam out to my cd composed of some Lady Gaga, Black Eyed Peas, and all those other top 40 hits…it was pretty fun. Warm up: 400 m run on the dirt road, 2 x 10 squats, push-ups, and squat rotations Part 1: -80 med ball chest passes -10 reps all the way to 1 reps of each of the following exercises: push-ups, sprawls, knee slam med ball sit-ups -400m run Part 2: (a modified version of Mel’s 12 days of Christmas workout) -12 OH squats…

Now That’s What I Call a FUN Workout!

A few months ago during one of our CFE workouts, Travis let me play my ipod during class. I selected the “rap jamz” mix because I knew it would be fun. Instinctually while setting up for deadlifts as “Candy Shop” was playing, I “dropped it like it’s hot” a few times and did a few bounces. I remember joking about how I would love to do a CrossFit video to a rap or hip-hop song and that we could do thrusters, deadlifts, overhead squats, and maybe some wall balls because those all involve “droppin’ that butt!” I could only imagine the moves I could pull if “Back That Ass Up” was playing! So, you could imagine my enjoyment when one of my friend’s shared this video with me. It looks like it was super “fun” considering the eek-tastic WOD. If I was jamming to Black Eyed Peas and wearing crazy spandex outfits I wouldn’t complain about doing burpee-wall balls, and then Coach Lisa wouldn’t have to punish me with burpess for opening my big mouth and saying, “I HATE wallball!” Check it out. Peace.CFDisco.Love.

The Hills Are Alive!

Alright, time for me to get back to memories of Christmas. The Sound of Music has always been my favorite musical. It do admit that it is a little long; especially for people who have a short attention span, nevertheless I love it anyway. From what I can remember, I think my mom used to watch it when it came on around Christmas time, and of course I would watch it, too. I got the soundtrack to it when I was probably ten years old and used to pretend that I was directing a choir in my room. For a while when I was in high school I wanted to major in music, and dreamed of my future choir singing pieces from The Sound of Music. I know, what….a dork! My senior year of high school the Fredericksburg Theatre Company held auditions for The Sound of Music and I was so excited; because I really wanted to be Liesl. I tried out to “Sixteen Going on Seventeen” and sadly did not make it. So, instead I played my clarinet in the orchestra pit…not quite the same as being on stage, but oh well. A few years ago, Rick’s family came to Austin for Christmas and after we ate dinner the Sound of Music came on TV. His mom, aunt, cousin, and I watched it in the living room and we all sang along with the movie…it was so much fun to watch it and sing it with them. I’m posting the video some of you may have already seen, but I figured it was better to post this version of “Do-Re-Mi” instead of the one from the musical. Enjoy! Peace.SoundofMusic.Love.

As Promised….

Two days ago I blogged about having “Two Rows“, and said that I would devote a blog post to the person that helped complete my rows. Well, since I can’t find the function on blogger that tells me what time people joined, I decided to write poems about all three of my new followers! Stephanie, oh Stephanie…I enjoy reading her blog everyday.Writes about her hubby, her hobbies, her Jesus, and once about a band in which she did play.From what I can tell she is very giving,And realizes the importance of having a joyful and spiritual life worth living.Her and her man make a really great pair,and they reside in what she calls a tiny-bicycle-stocked lair.If you wanna blog stalk her, too,Click on the link to Miss Stephanie Sue. Caleb…I met Caleb at Texas State,It was there that he found Jamie, his beautiful mate.I’m pretty sure he’s a die hard sports fan,And we both may agree that Jay-Z is tha’ man!His slogan is “Play Hard, Work Harder”,I betcha he works with a great sense of ardor! (means vigor, intensity)Keep rockin’ it with yo’ bad self Caleb, indeed;And to the super-fanatical facebook comments from MP pay no heed. Kathy!Kathy, dear Kathy is a great client and friend,She works hard in our sessions, all the way to the end.She’s a really great “Grams” to her grandchildren, too…She even puts their initials on her custom Nike Shoes!One day I will cancel her session and suggest breakfast instead,And we can drink coffee and eat pancakes until our bellies are fed.Her presents and surprise gifts are always the best,To know her and train her, I feel very blessed! Thanks for reading everyone. Peace.Poems.Love.

Memories of Christmas

With Christmas being less than 10 days away, I’ve decided to dedicate my blogs to memories of Christmas’ past. One of my favorite memories that maybe only my mom and I would find humorous is the “Stetson Cologne” commercial that used to air around Christmas-time. Everytime I see and hear this commercial I have to laugh. My mom used to sing along to the commercial every time it would come on, as loud as she could and it would bug the crap out of my brother, Chris. And of course, once I figured out this annoyed him so badly, I would chime in too. We thought it was the funniest thing. I can still hear my mom singing it through her snickering face. So, here’s to you mom and of course, Christopher. Enjoy! Peace.Stetson.Love.

Two Rows…

Rick read my blog the other day….for the first time in about 2 months. If he only knew all the things I was saying about him on here! Woooohahahahaha….(evil laugh). Sike! I never really have anything bad to say about him, and even if I did, I know better than to post it on here for all to see and tell. Anyway, back to the story: He was reading my blog and looked at the “Followers” column and said, “Almost two rows!” And I said, “I know! When I get just one more person to make it a complete two rows, I’m going to blog about it.” Well, as you can see I still don’t have that tenth follower; which is ok. As soon as I do though, you betcha I’m going to do an honorary post to just that person! Great…now no one’s going to follow in fear of being written about. Not much else for me to talk about today; except that if you read the Fredericksburg Standard look for our ad for “Anytime Fitness Coming Soon” in tomorrow’s paper! Oh, and I finally made it to 5 pull ups in a row thanks to KP yelling at me, “Don’t Drop!” One goal down…on to the next! Peace.TwoRows.Love.

Tis’ The Season

Christmas is just around the corner…actually, exactly two weeks away from today! Every year more and more people start “shying” away from using the word Christmas; for example: “You’re Invited to the Office Holiday Party”, “Holiday 24 hr Sale”, “1/2 price Holiday trees” (I made that one up, I’ve never seen a store advertise their trees as “holiday” trees, but I wouldn’t put it past them). I posted the following paragraph on my facebook December 4, 2006 and three years later I still feel the same way. Excuse the language below, but here it is….”for what it’s worth” “So…I am sooooo tired of people being freakin “PC” about Christmas. Trying to remove nativity scenes from public places, calling parties Holiday parties instead of Christmas parties..you name it, the list goes on and on…why do people insist on constantly bitching about something!? If you don’t want to freakin’ call it Christmas, then become Jewish, and leave the rest of us alone..because the holiday exists for ONE reason..so let’s just keep the original name! Alright, that’s all I got for now..PEACE OUT!” Peace.CHRISTmas.Love.

Extra…Extra…Read All About It!

I’d like to take a moment from my super important blog topics to promote my very good friend’s book that comes out three months from today. That’s right…Chelsea Handler. If you haven’t read any of her books I would recommend reading them before March 9 when this book comes out. She also has an audio book for “Are You There Vodka, It’s Me, Chelsea“, and it’s almost better than reading it because it’s really her voice. Although, there is no magic wand sound telling you to turn the page. Here are a few quotes from the book: -“I woke up the next morning and stared at my ceiling, wondering why Excedrin couldn’t just walk out of my bathroom cabinet, hop onto my bed, and triple-axle its way into my mouth”. -“I rolled over and picked up Us Weekly magazine off the floor. The cover had a picture of Angelina, Brad, and their little Eskimo son, Maddox. I was staring at the photo, wondering why this little boy looks so pissed off in every picture. At first I thought he was just pissed about his Mohawk, but then I realized he’s probably furious. Maddox must have thought he hit the jackpot when some A-list celebrity rescued him from third-world Cambodia, only to discover that she was going to shuffle him back and forth to EVERY other third-world country in the universe. He’s probably like, “When the f*** are we gonna get to Malibu, bitch?” “My Horizontal Life” is Chelsea’s first book, and is laugh out loud funny…seriously. Both books are pretty quick reads. I read both of them on our honeymoon; which was a little over a week. So, put down your serious, educational, self-help books and pick up a copy of one of her books! Peace.ReadIt.Love.

No Santa Clause This Year

I’ve always said that I don’t really care about presents during Christmas. The reason I love Christmas is spending time with family, and baking cookies. Well, this year I will be put to the test for real. Because Rick and I are trying to get the Anytime Fitness open; we have decided to not spend money on buying each other presents. Now, I know most couples say this and then they end up surprising each other with presents, but that’s not happening this year. Rick already knows the only things I am getting him are socks and new underwear…he has so much to look forward to! As for anyone else that I normally buy presents for; like friends and family, I really don’t have money to buy them anything. You see, I never got a full time job after graduating because I thought I was going to be so busy opening up the gym and selling memberships…well…little did I know that it would take this long to open! So, in the mean time I have been waiting…and waiting…and making nothing…(cue the Debbie Downer “Whomp waa…”). I’m also not expecting any gifts from my family this year because 1. They have a wedding to pay off and 2. We’ve got an “Independence Party” to plan for a certain someone…hopefully…if prayers are answered. And that actually, would be the best Christmas present ever!! I guess the good thing is that I don’t have to rush around like everyone else to buy gifts or fight crowds in the mall. And, just like the Mexican joke goes, I will definitely make sure that we have tamales at both Christmases so that we have something to un-wrap. (For the record, I can say this joke because I’m half Mexican, so get over it!) My intention…

“Lately…I’ve Been Thinking…”

Because I don’t really have anything significant to write about today, I am going to share with you a few things that have crossed my mind in the past few days. Some of these thoughts you may have seen on my facebook statuses, but I’ll share them anyway. -When I was home for Thanksgiving my Mom officially informed me that she thinks my blog is dumb. This is how our conversation went, “Do you read my blog?” Mom: “Sometimes. I think it’s dumb.” Me: “What, why?…that’s mean! Dad reads it…” Mom: “It’s self absorbed”Silly, that’s what blogs are about…the person that’s writing them! Thanks, Mom! -I’m getting a little tired of hearing about Tiger Woods and his affair. Who the hell cares!? And is anyone surprised?…#1. He’s a man. #2. He’s a rich, professional athlete. #3. He’s a celebrity. #4. Enough said. -Why are we giving so much attention to the two people who supposedly “crashed” the White House State dinner? They obviously are looking for a book deal or a spot on “The Real Housewives of DC.” So, let’s stop giving them the attention they are begging for. -Yesterday I got bombarded by some 19 or-so-year old at the mall who was trying to earn his way to Paris by selling magazines. He started off telling me he was in some “communication contest to help him become a DJ by talking to the most people he could in the mall.” After he fed me multiple lines of “BS”, he pulled out the little silver clip board and magazine list. Hmmm…wait…I thought this was a contest for becoming a radio DJ, not selling magazines to earn 20,000 points to go to Paris. I felt like telling him, “Dude, we all want to go to Paris, but you don’t see the…

Blogging for a Cause

Stephanie, a fellow blogger, posted today that her blog was dedicated to raising money for a friend through the website hotelscombined.com. Apparently by giving them a “shout out” and posting this they will donate $20 to any charity of my choice. If you become their fan on facebook you can earn $5 for any charity, and if you “tweet” about them they will donate $10 to any charity of your choice. This post came at the perfect time because this morning Travis, my CrossFit coach announced a charity workout he will be hosting to raise money for “The Fight for Feuille” this Saturday. The workout is @ 9am and is $25 to which all of it goes to Robert Feuille who is fighting testicular cancer. After he announced it I told him, “If I was in town this weekend, I would do it!” So, since I won’t be able to do the workout and donate money, I thought I would give this hotelscombined.com thing a try. Hopefully, they will allow me to donate to this charity. If you’re interested in doing the same or donating to a charity of your choice…go blog, facebook, or twitter. Cross your fingers it works! 🙂 Peace.Charity.Love.

CFE Classes Start Wednesday

Look at that perfect….figure….4…. I’m talking about her leg and stride. Achieving the figure 4 running form is one of the many things I learned during the CrossFit Endurance Elements class that I took a few months ago. I highly recommend the CFE Elements class; it’s a 4 week course filled with lots, I mean lots, of very helpful and informative running drills, skills, and techniques. CFE starts Jan. 4th, but you can start before Jan.4th this Wednesday by attending the FREE track workouts.(Picture below is courtesy of crossfitendurance.com)Starting this Wednesday, December 2nd CrossFit Central Endurance will be hosting FREE track workouts at the O’ Henry Middle School Track Wednesdays @ 6-7am, and Thursday evenings from 6-7pm. The workouts are FREE for all current CrossFit Central clients. If you are looking for some running motivation, want to become more efficient, develop your endurance, strength and stamina, reduce your chances of injury, OR if you are simply looking for a running partner…Come join me! For any questions or information you can contact Lisa, and or check out the CrossFit Central Endurance website. Hope to see you all there Wednesday morning…bundled up and all. (My version of the “figure 4”) Peace.BeThereWed.Love.

Catch Up…

Wow, do I have a lot of catching up to do! No blog posts since Wednesday, what!?Let’s see…where shall I begin? THURSDAY – TURKEY DAY! Rick and I started off Thanksgiving morning with the Turkey Trot. I always forget how hilly the course is! We planned on starting the race together and possibly running the whole thing together until he informed me that he was going to run a 7:30 pace. Me and my big mouth said, “Well, if I was going to run a 7:30 pace I could’ve saved $28 and ran that around the neighborhood!” Little did I know that at mile 1, my Garmin would read: 7:30…exactly! What are the chances of that happening!? I yelled to Rick as we were running, “Damn, that 7:30 pace is looking better already!” I really felt like I was working it and to look down and see that split, I was pissed. Although, Rick reminded me that the first mile is usually the slowest because you have to weave in and out of the people that line up in front, pretend like they are going to run a sub 7 min pace, and then get in your way when in actuality they run WAY slower…nothing bothers me more than that!! UGH! Anyway, the rest of the race I tried to get negative splits…not so much, but I really felt like I was running pretty solid. I noticed that my weakness during this race was definitely the hills! I would pass people on the long, flat stretches and then get passed on the hills. I used to LOVE hills…what happened to me?? Oh, even a runner and her dog passed me…that’s right, the dog held a solid 7 min pace…the whole race! After all was said and done, Rick and I…

Random Thankfulness

Alright ladies and gents…my “thanks” will be expressed in no order of importance and no particular significance. -I am thankful for this song: “Life in Technicolor” by Coldplay because whenever it is beautiful outside (like today) I play it on repeat over and over until I can’t stand it, and by that time I’m usually out of my car.(I like the version without words better) -I’m thankful for my client inviting us for the third year on their company holiday trip. This year we are going to Playa del Carmen and we leave a week from tomorrow! I’m not really excited about being in a bikini in winter, but….Beach and sun, here we come! -I’m thankful for small forks and small spoons. Those are my favorite utensils to eat with. Can you tell I just unloaded the dishwasher? And when I used to eat cereal, the small Pyrex bowls. -I’m thankful that on Saturday I get to roadtrip with Jess and CP to see my “fanny pack” (Amanda) and the Comedians of Chelsea Lately in Dallas. -I’m thankful for foam rollers and trigger point because I’m feeling some hot spots that need to be rolled out and manipulated before the Turkey Trot tomorrow. -I’m thankful that Ricker will go to Central Market with me time and time again before a race to get my favorite pre-race dinner: Cobb salad without onions, extra chicken, and feta cheese instead of bleu…(makes it a little more Zone friendly)…and a few fork dips of Ranch. This is what I will be eating tonight, and I’m excited! I guess while we’re at it, I’ll tell you what Rick always orders: the penne pasta with chicken. Personally, I’m not a fan of pasta; so it’s easy for me not to pick on this when he gets…

Reebok…Schmeebok

I’m sure all of you by now have heard of or seen the Reebok Easytone shoes advertised on TV. I have a few opinions about it. First, they’re ugly. Second, when I copied and saved the picture, I titled it “dumbshoe”; because I think they are dumb. What does the Reebok Easytone have to do with my November “Thankful” posts? I am thankful that I don’t have an extra $120 to spend on giving the shoes a try, and I am thankful that as gullible as I may seem, I can identify when I think something is bogus or not. Reebok claims that the shoes provide “28% more gluteus maximus muscle activation, and 11% more calf and hamstring activation”. The “stability-like” balls underneath the shoes are supposed to create instability to “force muscles to adapt and encourage toning”. I think the commercial also says something about getting “a better butt or a toned butt”…I’m not really sure cause I’m so bugged by the commercial, I don’t really pay attention to it. Poor Reebok, I feel like it’s always been the “red-headed” step child. I guess now they’re trying to be innovative, but this just sounds like another “quick way to get fit”. Except, people need a lot more than shoes to tone their butt and work their hamstrings. Why don’t you save the $120 bucks and do some squats and lunges…oh wait…that actually takes more work than putting on shoes and going about your day. Yet, another way for people to avoid the thing that really needs to be done…EXERCISE! There’s no need for special shoes, a stupid electrical current ab belt that melts away ab fat while you just stand around, or any of those other late night TV products. How about a little hard work, dedication, sacrifice, and…

Exercise and Margaritas

Today I am thankful for a few things: I am thankful that I have a very flexible schedule that allowed me to help a friend in need this afternoon. I am thankful that we could drown her sorrows and disappointment with a run on the treadmill and still had plenty of time to hit up the happy hour for a few margaritas. And because this is my personal “soap box” I must digress from my “thanks” to a few words about integrity. Today’s events, that were soothed with margaritas, made me question the integrity of a certain person and a workplace that shall remain anonymous. Integrity: adherence to moral and ethical principles; soundness of moral character; honesty. For whatever reason, there was a loss of integrity that occurred today and I have a feeling it hasn’t been the first time; which is a shame. There have been many people who have dedicated so much time and effort throughout various positions for this person and the workplace; have worked for less than what they should have been paid; and have stayed anyway because it’s not about the money; it’s about the people. This is what should matter most: the people, not so much just your consumers or members, but more importantly your employees because that is who “sells you”. Keep your employees happy, show them some appreciation, and you certainly don’t pull some shady ass crap behind their back and expect them to still value their jobs. I know to a lot of business owners their mentality is “it’s not personal, it’s business”. Well, I’m sorry, but when someone does the best they can, do more than what they are asked with a smile on their face, and take on extra duties to help make things better; it’s not just business…it…

1 Week…

I’m thankful that in one week it will be Turkey Trot time, family time, and stuffing-my-face-time! That’s right….I plan to sleep in a little next Thursday, run the Turkey Trot, get my first Starbuck’s Pumpkin Spice latte of the year, and travel to Fredericksburg where I will very much enjoy eating whatever my little heart desires, guilt-free. This afternoon I was flipping through the channels and stopped on the Rachel Ray show just in time to see her guest do calorie counts of common Thanksgiving foods, and healthy alternatives. Normally, I would be interested; but I thought to myself, “Who the hell cares!? It’s Thanksgiving, eat what you want for Pete’s sake!” Why would I even think of making healthy alternatives on Thanksgiving when I already do that every freakin day!? I mean, homegirls deserve a break every once-in-a while! How could I turn down my mom’s homemade dressing (my Oma’s recipe), homemade mashed potatoes, green bean casserole, homemade pumpkin pie including the crust, and my dad’s delicious banana pudding? I know it would be a big disappointment to my mom (who will be prepping and cooking all day) if I came to dinner and proclaimed, “Uummm…that’s not on my Paleo/Zone list. I packed some nuts and I’ll just eat the turkey. Hope you don’t mind.” Most likely she would respond with, “Well, then you can eat your Paleo/Zone food and go crawl…” (do I really need to explain the “go crawl” phrase?) With all of that being said, I will try to remain thankful as my stomach cramps after I drink my Pumpkin Spice latte. I will be thankful when I am forced to un-button my pants or change into elastic, stretchy pants BEFORE I even eat dessert; and I will be thankful when I am passed out before…

Thankful To-Do List

As you may be able to tell I am trying to “spice up” my thankful posts; so none of you get too bored. Today I have decided to list the things I am hoping to be thankful for in the near future (meaning weeks, months… not years); otherwise the list would be endless. Here is my hopeful (key word) “Thankful To-Do List”: 1. A sold, black, blessed Nissan Exterra (’03). What exactly does a blessed car mean? Well, after it was involved in an accident a little over a year ago and after all the repairs were made, I drove it to the nursing home to get my Opa (who was an ordained Catholic deacon) to bless it with his holy water. While he was at it, he also blessed my new bike and my helmet. It was really cute watching him do it. Sooooo….if you’re looking for a reliable and fun, but not-too fuel efficient vehicle, this one already comes blessed by a very special person. How many people can say that!? (I’ll even throw in the USAT and Gazelle stickers, possibly the bike rack, too) 2. The lease signed for the Anytime Fitness in Fredericksburg, and the build-out phase beginning. 3. A certain someone, who shall remain nameless and would never see this post anyway, to finally wake up, get out of his situation along with his son, and go back to the person I used to know and love so much. 4. After #3 happens, my brother Christopher and I shall arrange a “Sheree-style” Independence Party. (without the party planner drama…”You better watch it before you get checked!”) 5. Pull-ups will come with ease and I can crank them out more than one at a time without a long pause in-between. Being able to do at least…

“Attention, Wal-Mart Shoppers”

I’m sure most of you have already seen this website, but I wanted to share it with you as well as some of my favorite images from it to explain what I am thankful for. Jessica introduced this website to me a few weeks ago, but I forgot about it until she reminded me to check it out again today. First of all, this reminds me why I don’t care to shop at Wal-Mart. Secondly, I’m thankful that I have friends and a husband that would never allow me to leave the house dressed like these people. Third, I’m thankful that I own a full-length mirror because apparently some of these people do not. Let me introduce you to “people of walmart.com“ I’ve gone to the store in pajama pants before, but left my robe at home, and took the time to put on a bra. This lady must’ve been in such a hurry to get to Wally World that she didn’t have time to change clothes. Wow…now that’s a big onesie! For real???….Can he really not feel that he’s majorly suffering from “plumbers disease”!? As if the massive rip in his shirt isn’t bad enough… This last one is my favorite. The caption under the picture is from the actual peopleofwalmart website. “PARTY HARD” – “I can’t even imagine where someone would be coming from wearing golf shoes, short jorts, a fanny pack, and a Bob Segar shirt besides the greatest party ever!” I would like you to know that I am not trying to be a hater, but seriously…come on people. I know I don’t dress perfectly, and I admit I go grocery shopping in post-workout sweaty clothes, but I don’t think I’ve ever had my ass crack hanging out, and I certainly make sure my “goodies” are…

Coach Mike

I have been thinking about thanking this person during my “Thankful November” posts, but have always written something else instead. Well, today he crossed my mind again and then to top things off I saw him driving past me…so I thought this post is just meant to be! I know there are so many more people I could thank, but their time will come; so today is Coach Mike’s day! Like him or not, I have a lot to thank Michael for. I met him at The Hills Fitness Center when I was doing my internship and when he was training there. I’m not sure if he knew I was a runner or not, but I remember him walking past the office and asking me if I’d ever done a duathlon and said I should do one that was coming up. I had done a few triathlons before this, but I had never competed in a duathlon. Over the next few weeks, he kept bugging me about it and said he would coach me for free. In fact, Michael gave me a lot of opportunities at pretty much no cost, and for that I am forever grateful. On March 5, 2006 Coach Mike took myself and a few other athletes to the Blue Norther Duathlon in Seguin. After that race, I was hooked. I have since then competed in a number of duathlons, and have placed pretty well. However, none of this may have ever happened if it would not have been for Michael giving me the confidence and a chance to train with him. After I had won a few races, he suggested that I qualify for the National and World Championships. Of course, I never thought that was even a possibility and didn’t think I was that good,…

I Know…It’s Just a Number

I’m aware that I have some catching up to do since I didn’t blog yesterday; so today I am doing two separate posts. How lucky are you!? I’m still sticking with the “Thankful November” theme, but would like to just put something out there today before I express my obligatory “thanks!” This morning I decided (for some stupid reason) to step on the scale…at 5:20am. So, keep in mind this number could make or break my day. I was certain that it would give me a favorable number since I have been working out harder and more than I have in the past 6 months and have cleaned up my diet A LOT! So…..one foot…other foot….and bam!!! Not the number I was expecting at all. In fact, I have never in my life seen this number that I am NOT going to disclose with any of you. I had to tell myself what everyone and their momma tells themselves to feel better, “It’s just a number!” And truly, to me it’s not even a number that I care to know or ever see again. In fact, I may follow Rick’s advice in throwing the damn thing away. Because what really matters to me is that I feel better than I have ever felt, I know that I’ve been working really hard, and my clothes fit…so end of story with the scale. Now I know that no one wants or cares to hear a “fit” girl complain about her weight, and I’m sure some of you are rolling your eyes at the moment…BUT…why aren’t we allowed to complain about our weight!? I mean, we have the same problems that everyone else does who is trying to lose weight, drop body fat, and get in shape. In fact, I’d like to argue…

Free Weekend Workouts

Ok Austin friends…this Saturday, it’s on!…No excuses because the weather is supposed to be great and what better way to start off your Saturday than with 2 FREE workouts? CrossFit Central will be hosting a CrossFit Endurance workout at the Austin High Track @ 7:30-8:15am. The UTB (Under the Bride) bootcamp-style workout will be @ 8:30-9:30am located under the Mopac bridge. So, you can get your run on before and then head over to the UTB workout. If you don’t want to do both, at least give one a try. Why should you? Well, let me try to sway you. Besides the obvious reasons of getting more fit, stronger, faster, leaner, and confident here’s some more: 1. Because it’s FREE 2. No matter how sore you are afterwards, your body will say, “Thank You!” 3. Motivation to get in shape BEFORE the holidays and BEFORE Jan 1. 4. Because I promise you will love it. 5. It’ll give you that push that everyone needs, to step out of your every day routine. 6. Because everyone else is doing it….everyone being me and some of my friends 🙂 7. Maybe you’ll meet the love of your life out there??? What better way to meet someone than when you’re sweaty? Just think…any other time they see you after that you’ll be a guaranteed knock-out! 8. Just do it already and click here for more information. See you Saturday! Peace.FreeCrossFit.Love.

Status Inspired

I know I am supposed to be writing about something I am thankful for everyday as my post, but before I do I would like to share a status update with you from one of my friends on the “facer”…and of course put in my two cents (For What It’s Worth). Here it is: “i am speechless…..i cannot believe that i just had someone tell me she wouldn’t patronize my business because we are minority owned and run. i seriously almost slapped her. what is wrong with people???!! i am so mad my stomach is in knots.” This is a girl who owns/runs a fitness center and is Hispanic who was approached by by a woman that told her this…to her face! Now, my first reaction (as a fellow female Hispanic myself, and soon-to-be business owner) is, “ummmm, excuse me….are we living in the 1950s?…Did someone just say that, and out loud!? What decade are we living in?” Seriously…My comment to this status was, “”Um, who do you think most likely built your house, laid the foundation, painted the walls?…Who do you think cleans your house or the hotels you stay in?…Who works jobs that pay crap because no one else wants to do it!?..yeah..that’s what I thought!” And then finish it off with, “I got your minority right here, puta!” I may be a little biased, but let’s just think about this. Who really does most of the dirty work around here? Who scrubs the toilets in the mall, restaurants, fitness centers, buses the table, washes the dishes? Who picks the fruits and vegetables in the fields under the blazing hot sun that are delivered fresh to the grocery store for us to consume? Who unpacks things and stocks the shelves once they’ve arrived? Who works in the factories…

Thankful Weekend

This weekend Jess and I went to Houston to visit Casey; so I didn’t get a chance to blog Friday-Sunday about what I am thankful for. So…here goes. I’m thankful that I have friends who like to start their Saturday mornings with a workout. Casey took us on a run around her neighborhood near Rice and around the campus trail. Next, we ran errands to find Casey a wetsuit for her half Ironman that was on Sunday, and along the way we stopped at “the ‘Bucks” for some coffee (thankful). After running, and running around with only coffee in our bellies, we went to Central Market for lunch. To our surprise, around every corner in the store there we tons of samples (another thing I am thankful for). I LOVE when there are samples; especially when I’m starving! Below we are enjoying our lunch on the outdoor patio, with the warm sunshine, and live music (all of which I am thankful for). All in all, it was a great weekend with many thanks to my friends for creating memories of Jessica’s “cockroach dance”, loser mid-life crisis guy in the BMW cruising with his top down, and shattered cupcake dreams… Oh, and I’m thankful that I don’t live in Houston because Austin is WAY cooler! – no offense Houstonites. Peace.FREE SAMPLES.Love

Picture Books

Because everyone loves looking at picture books, I’ve decided to display the things I am thankful for today by using pictures or video clips. In order to enjoy the video clips you may have to wait a bit for them to download, but believe me…they will be worth the wait 🙂 Oh, and friends, if I missed any of you in the pics, don’t worry. You’ve got 25 more days to be featured. Enjoy! 1. (This is the City Bar from Pottery Barn that Rick and I got for our wedding) But that’s not really what I’m thankful for. Rick and I have been very blessed with generous clients, and for that I am very thankful…for their dedication and their generosity in many ways to both of us. 2. “Kittens Inspired by Kittens!” – I was first introduced to this video by the lovely Hannah. I’m thankful for it because it makes me laugh-EVERYTIME! 3. My “little monkey” who I don’t get to see as often as I’d like, but nevertheless I am thankful for him, and love my little Alex! 4. Finally, I’m thankful for my friends, some who I get to see everyday and others who live further than I would like, but I’m forever thankful for them! OH WAIT….a special bonus for tonight’s final episode of Housewives of Atlanta and the preview of Housewives of OC. I’m thankful for Nene and her delivery of one-liners…they’re so great and I’m pretty sure I rewind some of them at least 3 times.Real Housewives of Atlanta – NeNe’s Arsenal of Insults – Bravo TV Official Site Peace.Many Thanks.Love

Blogging Dreams

Ok, so I know it’s bad when I dreamt about blogging last night. I kept having dreams about things I needed to list that I’m thankful for, and in my dream I was telling myself to wake up and write them down so I wouldn’t forget. Lo’ and behold, this morning when I woke up I had no idea what I dreamt about. In the spirit of keeping my goal to be thankful all of November, here is today’s list: -I’m thankful for the Chelsea Lately round table discussions because they are sometimes so ridiculously funny that I laugh out loud to myself. I especially enjoyed last night when “Maddox Jolie-Pitt” called in to the show and talked about the fake wedding he performed for Brad and Angelina. If you don’t know what I’m talking about maybe you can hulu it. I tried looking for the video so I could post it here, but didn’t have any luck. -I’m thankful for the short moments in the day when I can sneak in a power nap, or two… -I’m thankful for CrossFit Central; without it I would be stuck in my usual hum-drum workout routine. -I’m thankful for massages and could really use one right now. Fat chance of that happening. -I’m thankful for the hope of getting just one more client (ahem….) -I guess I’m thankful for the following situation: You see someone you know or someone you once knew, glance at you for a second and then completely walk or turn the other direction, as if they didn’t see you at all. Well, maybe I didn’t really want to talk to you either…so thanks for making the awkward conversation of, “How are you?…What are you doing now?…Where are you working?”…etc. from happening in the first place….rude, but thanks! I…

To Thank or Not to Thank…

Hmmm…so what am I thankful for today? Besides all of the usual things that I am forever thankful for that I listed yesterday, there are a few things that I would like to list today, but am not sure if I really am thankful for them. Hence, the title “To Thank or Not to Thank” – that is the question. 1. I’m “thankful” that my hands hurt like hell after 5 pull-ups and are un-attractively calloused. Why in the heck would I be thankful for this? Well, because that means I am actually doing pull-ups (a few alone and the rest with the assistance of a 1/2″ band). And, as the book (Where is God When it Hurts?) that I am currently reading explains, we are actually blessed to feel pain because some people cannot. There’s a sad story about this little girl who would chew her fingers because she knew it would annoy her mom, and she did it so often that she eventually chewed them off. She felt no pain. 2. I’m thankful for the friend who gave me the book from above because she is awesome, but also because the book has taught me a lot about pain and suffering and how to relate, cope, and just simply be there for people who experience pain. 3. I’m thankful for the “Golden Girls” re-runs on TV because every time I watch just 5 minutes of the show it reminds me of my Oma, and that makes me happy. 4. I’m thankful for the wonderful, awesome, beautiful fall weather that we have had for the past week. 5. I’m thankful for a healthy body and appetite…but at the moment, I’m not so sure I am “thankful” for my appetite because all I want to do is eat the Krinkle…

Thanksgiving-Be Thankful

My goal for the month of November is to not just focus on the day of running the Turkey Trot and stuffing my face, but to be thankful for something everyday and to write about it. Yes, that means blogging every day…WOW! I encourage you to do the same and to voice it to someone; especially if they’re the reason you are thankful for these “somethings”. These “thanksgivings” can be big or small. I like thinking about the small things that everyone else tends to over-look. Of course, I am always thankful for my loving and supportive family and husband, my wonderful and fun-loving friends, a roof over my head, my 12hr/wk employment (ha-which will soon change thank God), my faith, and my passion to help and serve others everyday. But here are the things that have crossed my mind today that I am thankful for. – Today is exactly 6 mo. that I have been married to my best friend, my everything; and I am forever grateful for that. -I am thankful that my dad knows when it’s time to change my licence plates, brings them them to me, and even puts them on for me….cause that’s the last thing that’s on my mind. -I am thankful that I can call my mom when I’m cooking or baking and ask her if parchment paper and wax paper are the same thing; which they are not…thanks Mom. Or if I don’t have foil and the pan in the oven needs to be covered if I can use saran wrap…seriously, I asked her that two weeks ago….DUH, Melisa! – I am thankful for daylight savings time because I am a morning person and LOVE that the sun is rising when I am….and I think the day should be over by 6:30pm-only…

Mass E-Mails

Alright, if you get offended at the following things I have to say, don’t take it personal. I’m merely here to state my opinion…”For What It’s Worth”. I just read a forwarded email from my dad about Target not allowing the Salvation Army to ring their bells in front of their stores around Christmas, the “reason behind it” and blah, blah, blah….which made me think of writing this post and expressing my thoughts about the motives behind these mass e-mails we all get from time to time. Here are my pet-peeves in no specific order: 1. I find it odd that at the end of long, religious, Christian e-mails there contains the phrase, “Send this to 5 people and good things will come your way” or “send this to 10 people and you will find love tomorrow”….ummm…I thought Christians didn’t believe or rely on superstition. Why would I even begin to believe that these things would occur because I forwarded this email to all the people in my address book? Most of the times, even if the message is good, I don’t forward it because I think that is SO dumb…just one click to all the people I know and “all my dreams come true”…come on! 2. In the past few months e-mails were sent around about “Obama’s Health Care Plan” and all the things that are wrong with it, and this and that and what-not…well, agree with it or not, how many of these e-mails are actually from credited, reliable sources? Cause I’m pretty sure that I could type up or even edit an original “Health Care Plan” document, mark it with all the “official” words, add a spiffy name and “credentials” under it, and wah-lah…we have the “Official Proposed Health Care Plan”. If this kind of stuff is…

Over-rated Holiday

(This is my bro, Chris in his young “Santos” costume) In my opinion, unless you are under the age of 12, Halloween is over-rated! One of the only reasons I like this holiday is the same reason I like Super Bowl parties…for the food! Other than the loads of chocolate, candy corn, and party food it’s not that big of a deal to me. I don’t like having to stress about what costume I’m going to wear and where we’re going to go, and spending money on something I’m most likely only going to wear once. Go ahead, call me Debbie Downer, but when you’re an adult and even now for some teenagers Halloween seems like the excuse for girls to dress as skanky as possible and get away with it because it’s part of their “sexy Halloween” costume. So, while they may never dress this way in their everyday normal life, somehow they feel the need to do it on this one holiday. When I was in college, it seemed like every year on Halloween a cold front would come through, and secretly, in my mind, I would think “haha..that’s what you get for going out or going to the square dressed in your underwear!” If you didn’t know me better you’d think that was jealousy coming out, but no…that’s just how mean I am. Not really. Anyway, I think my opinion is said best by quoting my friend, “banana head” with her thoughts on Halloween: “One year I dressed as a tube of Vagisil-that’s how I feel about dressing sexy for Halloween!” 🙂 ahahahahahahahaha! Nevertheless, I will be spending my afternoon going from Goodwill to Goodwill to find something to throw together for the CrossFit Halloween Zone-Paleo potluck party and the Bizzaro Duathlon on Saturday (costumes aren’t required,…

Blackberry Thoughts

I have the Blackberry Pearl and I have a few opinions about it. If you do not have this phone, but have the “smart text” or even the “auto text” capability you may be able to relate to this post in some ways. First, let me list the things I like about the phone followed by the things I dislike. Likes:-hmmmmm……. -I like the bbm (blackberry messenger) function. The only bad thing is that only people with blackberries can use it and talk to each other. What I like about it is that you can see when people have “received” or “read” the message you sent them. This comes in handy, because you can determine whether or not they ignoring you by not responding, or if the message hasn’t been read and just delivered. Get what I’m saying?? -I like that I have Internet, facebook, email, and what-not… -I think this is all that I like about my phone, but I can’t complain too much because I got it as a birthday present and it does everything a phone was originally meant to do – receive and make phone calls. Dislikes: -I don’t like that I drop it all the time, but that’s my fault for not getting a cover for it. -I don’t like that the memory is the size of a peanut, and heaven forbid I get too many messages or take too many pictures and store them. Cause you know what happens after that??…the phone erases most everything on it’s own..STUPID STUPID STUPID. -Probably my #1 complain is the “smart text”. Now, I know most of you are thinking “Why don’t you just take it off that function and use regular text if it bothers you so much”? Well, my answer is simply “Because!” Here’s my “beef”…

WIN!

WIN detergent is awesome! I was first introduced to this product when living with my friend, Karri. I underestimated the power of WIN until I stopped buying it a few months ago. In the mean time, my workout clothes (which I live in) has become stanky. Therefore, I was forced to make a trip to Sports Authority to buy some WIN. And let me tell you, after washing just one load of my “sweat factory” clothes with it they are now odor-free! Yippie! So if you’re looking for a detergent to get rid of your pitted out smelly shirts or stanky stank, then I suggest spending $6.99 and making a trip to Sports Authority to pick yourself up a bottle. Your workout buddies will thank you :). Today’s “tweet” to my body:Thank you for making it through a week of working out…I was pissed at you yesterday for being a weakling during the “Jackie”workout. Give me one more day of mad workout skills for tomorrow, and I’ll reward you with a day off on Sunday! Thanks!

Letters to Your Body

What would you write to your body if you could tell it anything and everything you wanted? Think about it…everyday would be a different comment, a different praise, because we all have those “I feel pretty good today (aka:skinny day)” and then we all have those “I might as well eat anything I want today because I feel like a fat-ass, and I may as well live up to how I feel!” And if you’ve never experienced the second scenario above then I applaud you for having great self-esteem. My stack of letters might look a little something like this one below. I like to talk to my body often. For example, if I’m about to do pull ups or heavy squats I say aloud to my body, “Alright arms, you ready for this?” or “Legs, you better get excited!” Sometimes when I am teaching my cycling classes and I know the class is struggling or ready to get the interval over with, I’ll talk to their bodies and shout, “COME ON LEGS!!” So…just where am I going with all of this? Well, this idea came to me one day when my friend Jessica wrote the following on her facebook status update: “Dear Body; the feeling is mutual. I hate you too! Don’t think I won’t trade you in for something faster, stronger, pain free, and unbreakable. Love, ME”. To which I replied: “ Dear Body: I have a love hate relationship with you. If I could, I would trade you for a leaner, stronger, faster, injury free machine. Oh and with a longer torso so that I don’t look like a spider…. And while we’re at it, a super fast metabolism and perfectly shaped boobs”. Think about all the different letters you could read from various groups of people.…

Flush Like Normal People…Please!

Ok, so before I get into this post, I would just like to say that if you are one of the people I am about to talk about then don’t take offense but continue to read… I was talking with my client this morning about a little “pet peeve” I have with how people flush the toilet, and she said, “You should put it on your facebook.” Better yet, I am blogging about it to vent my opinion on the few people that actually read this. ANYWAY – I have noticed many times in the stall next to me, or when I am waiting outside that right before the person is about to flush, one foot lifts off the ground, and then the toilet flushes…meaning…that in order for this person to remain “germ free” by not flushing the toilet with her hand, she instead lifts her dirty ass foot that has been on the ground of who knows where, not to mention the bathroom floor to flush the toilet and transfer those nasty germs to the handle. Well, excuse me, but I still flush the toilet like a normal person, and don’t appreciate you putting your shoe germs all over the handle for me and the rest of the world. Here’s my solution to all you foot flushers out there: How about using the energy it takes to lift up your leg to tear off an extra square of toilet paper to flush the toilet with your hand, and then quickly throw it in the bowl…what……a concept! Thank you for letting me vent and happy flushing! 🙂 Peace.Love.Flush Right.

I LOVE Zoila!

Because I am semi-addicted to Bravo and my dvr, I have developed a love for Zoila…the housekeeper for Jeff Lewis on Flipping Out.Please watch her video below, it is hilarious, and maybe you too will come to love Zoila just as much as me. In fact, if I ever get a kitty I am going to name it Zoila.There’s a short commercial in the beginning; so just bear with me for a second cause it’s totally worth it! Enjoy 🙂

“Christine” Got Me Thinking…

For the month of October all the CrossFit Central classes are doing workouts from “The Girls” and “Heroes”. So far the class that I’m in has done “Angie” and this morning, “Christine”. Before I go on, I would like to say that I think it is really awesome what the “Heroes” workouts mean and where they came from. The “Heroes” workouts are named after armed service men killed in the line of duty. Each workout has a name, and a small description of their wives and or children left behind; which really helps attach more meaning to the workout than just the coaches trying to kick your ass. Apparently, the workout is some form of the “Heroes” favorite CrossFit exercises. So…during “Christine” this morning, I started thinking about what “Melisa” would be…if I was an old school crossfitter and got to have my favorite workout named after me, what would it entail?…hmmm…what are my favorite moves?… For example, here is “Christine” 3 Rounds for time: 500 m row 12 Deadlift (#= your body weight) 21 Box Jumps Now, if those deadlifts aren’t an incentive to drop 10 pounds, I don’t know what is! I think “Melisa” would go somewhat like this: AMRAP – As Many Rounds as Possible in 20 0r 25min. 500m row or 400m run 20 SDHP (sumo deadlift high pull) or 21 cause the #s are never even in CF workouts (55# or>) 15 Push ups 30 Sit ups Because Karen has been doing CrossFit with me from the very beginning, I asked her to tell me what she would want her workout to be…and since a “Karen” already exists, we will call hers “KP”. Btw, “Karen” is 150 wall ball shots. Who the hell is this Karen that enjoys wall ball and 150 of them!?!?…girl’s gotta…

“Lucky”

Everytime I hear this song, “Lucky” by Jason Mraz and Colbie Caillat I think of me and the Rickster. I know this post is going to be a cheesy one, and if you are easily prone to throwing up then stop reading now…cause it’s gonna get sappy.Here’s the video from youtube of the song and below are some of the lines in the song that make me think of our relationship. (It takes a little bit to load…so be patient). “Boy I hear you, in my dreams”. – before Rick and I started dating and even after we made it “official” I would always have dreams about him. He was always so super sweet in my dreams, and I remember waking up feeling so happy and looking forward to seeing him. “I feel your whisper across the sea. I keep you with me in my heart, you make it easier when life gets hard.” – He is always in my heart, and he is always there for me when life gets hard. He’s always willing to listen, tries to keep me positive, encouraging, sympathetic, loving, supporting, and prays for me and us when I am stressed, sad, or just having a bad day. “I’m lucky I’m in love with my bestfriend, lucky to have been where I have been, lucky to be coming home again”. – I am not only lucky to be in love with my bestfriend, but blessed that I have been where I have been to be led to him…and it’s always nice coming home to him. “They don’t know how long it takes waiting for a love like this”. – Oh, yes I do…it may not have been a long time before we knew our relationship was the “real deal”, but I had been praying for…

Weekend Recap-Paleo Report

This weekend was filled with packet pick-ups on Friday, our first non-Paleo dinner all week, the Fight Gone Bad competition on Saturday, and the Silicon Labs Marathon Relay on Sunday. Needless to say, it was a busy, fun-filled weekend. Jessica, Karen, and myself challenged each other to one “week” of eating only Paleo and Karen and I challenged each other to no diet cokes for 2 weeks. Now, I know for some hardcore crossfitters Paleo for a week is not a sacrifice, but we are taking baby steps…one week at a time. As a result of making it to Friday we “treated” ourselves to Lululemon shorts. For me, and my bank account, both pairs of shorts I purchased really is a treat. Nevertheless, after we picked up our packets for the weekend’s festivities we went to Central Market (my favorite place) to get some pre-Fight Gone Bad dinner. This was also non-paleo, but Zone friendly. Cobb salad, with extra chicken, substitute the blue cheese for feta, a couple fork dips of Ranch dressing and wall-ah! Saturday – Fight Gone Bad was a success for everyone that competed, and especially for the two foundations that we raised money for. The energy from the coaches, volunteers, spectators, the DJ, drumline, and the competitors was very motivating. It was definitely a challenging workout, but the thing I had to keep telling myself was that the pain only lasts 15 min. I can truly say that I tried my hardest, and I don’t think I could’ve busted one more rep of any exercise…well, maybe a few more. In the end, I won 1st place in the Intermediate division which was very exciting. Karen won 2nd in the Elite division, and Jessica did a fantastic job finishing somewhere in the middle of the division. For…

Day 3…Still Going

Last night Karen and I went to the Tribeza Fashion Show…I know what you’re thinking: “What do two girls who only wear spandex, cotton, lycra, or drifit workout clothes know about fashion!?” The answer: Not much, besides what I watch on The Rachel Zoe Project. But, one of Rick’s clients gave him two VIP tickets; so why not!? Anyway, we knew that we were going to be tempted by wine and food that was going to be there, and we were only on Day 2 of our “Paleo Challenge” so we packed some trail mix in our purses just in case. Well, all we really had to do if we felt tempted was look at the size 2 (or less) models that strutted the runway, and by the way, it was a fabulous show. After the show we walked around, talked to a few people, and BAM…as we walked into one of the tents there sat bowls filled with M&Ms, chocolates, honey roasted peanuts, and MINI CUPCAKES! I told Karen, “You know..I won’t tell if you won’t.” But somehow we managed to pull ourselves in the opposite direction and escape the show without breaking our Paleo promise! 2 Days to go and Lululemon here we come! Peace. Self Control. Love…and for this week…Paleo.

Paleo Challenge

This week I am taking the challenge of eating only Paleo-legal food. The only reason I am blogging about this is to keep myself honest, and I’m sure later in the week I will vent about the cravings I will undoubtedly have. I want to see what my body feels like after eating only clean, natural foods, and see how well I can perform in the Fight Gone Bad Challenge this Saturday PLUS I’m running in the Silicon Labs Marathon Relay on Sunday with the team “Rick’s Chick’s”. Our awesome team will be Rick, Myself, Karen, Pam, and Donna. It will be a great and fun time! My friend Karen and (I think Jessica) are going to try the “Paleo Challenge” with me; so that we can complain to each other about what we can’t eat OR so we can talk to each other about how great we feel! (riiiigggght). Here’s the run down of Paleo. None of the following:Grains, Beans, Potatoes, Dairy Products, Sugar, Salt Here’s what’s allowed:Meat, Chicken, Fish, Eggs, Vegetables, Fruit, Some Nuts, Berries This is what I will miss the most:My delicious, favorite Zone breakfast that I highly recommend you try if you like cottage cheese: 1/3 c. oatmeal – add enough water to make it a little runny1/4 c. cottage cheese1 -1 1/2 tsp. almond butter1/2 c. strawberries and blueberries1 tbsp. vanilla protein powderdash of cinnamon If you want to take the Paleo Challenge with me check out this website (The Paleo Diet). It’s going to be a tough week, considering the last time I tried I only made it to Thursday morning. So…fingers crossed I will be able to keep it going at least until Friday. Plus, Karen, Jessica, and I made a promise to ourselves that if we could sustain a Paleo Diet…

Fight Gone Bad Challenge

This Saturday is the CrossFit Central Fundraiser (Fight Gone Bad) for the Prostate Cancer Foundation and The Wounded Warrior Project. I had been going back and forth about whether or not I wanted to sign up for this event, and finally decided to force myself to register about a week or so ago. Anyway, I am really excited about it and am looking forward to the event and the challenging workout that it involves. My friends Karen and Jessica will also be busting their booties along-side me Saturday morning at the Long Center where it will be held. So far, I have only raised $60.00 and my goal is $150.00….so…..if you would like to donate to a great cause, click HERE and help me reach my goal 🙂 Just in case you’re wondering exactly what the workout involves, here it is:1 Minute each of the following exercises – 3 Rounds500 m row (scored by amount of calories burned)Push Press (35#)Box Jumps (20″ box)Sumo Deadlift High Pull (35#)Wall Ball (12lb med ball)Rest and then repeat 2 more times!

“Pay at the Pump”

To me, this phrase means: get your gas, pay at the pump, and be on your way. However, I don’t think this system is as quick and easy as it’s supposed to be. Why?…you ask…here’s why: Most of the time when I need to get gas I am in a hurry to get somewhere, I’m usually pretty much on empty, and am forced to stop to fill gas. By the time I have already pulled up to the gas station I have already pulled out my credit card to speed things along, park at the pump, jump out of the car, get ready to fill it, and ……HALT! My hurried attempts to get gas and be on my merry way have been halted by the survey of questions asked before I can even fill gas. For example, these are the questions I got today: 1. Would you like to be part of our rewards program/Are you a part of our rewards program? (NO – not interested, and even if I was now is not the time to be asking me) 2. Would you like a car wash? (another NO – let’s get on with this…people are waiting on me) 3. Would you like a receipt? (NO!! – Who gets receipts anymore these days, besides my husband Rick, who also still uses a checkbook log…that’s what the Internet banking sites are for!) Finally I get to enter my zip code, and then start filling, BUT I’ve also found out that if you rush that process the machine gets all confused and you have to wait even longer. So, my point is that I’m thinking it may be just as fast to run my money inside, avoid all the dumb questions so that I don’t end up “Perturbed at the Pump!”

Leave it to “Dumb and Dumber!”

Watch until about 19 seconds of this video and then listen to Llyod as he screams…”We got no food, we got no jobs…our pets heads are falling off!!!” Right about now is when I want to scream (in stereo) right with him. Except thankfully, we do have food, but realistically I have no job (because my working 2-3 hrs a day doesn’t count), and I don’t have any pets for their heads to fall off. And if I did have a pet, I would probably have to either feed it table scraps, or let it starve, and God forbid it get sick or injured cause my broke ass wouldn’t be able to feed it nor take care of it. I could just leave my blog post at this and say “enough said”, but this is my opportunity to rant and possibly help you readers relate a bit with me…oh wait, most of you probably do have jobs! Anyway, a job…what would be the perfect job?….my answer to that at this point is, “Who cares about the perfect job! I need money now!” I’m so tired of the job hunting game. The leave your resume, fill out another application, and wait and wait and wait for a response, IF you even get a response-game. If you would read my facebook profile (which I really need to update), it would say something like, “My perfect day would be…and then ends with being a housewife” or something like that. However, I have had the “pleasure” of experiencing what a housewife would be like for me. Waking up, working out, training my few clients, teaching a class, maybe doing another workout, and then NOTHING! Sure, that sounds grand and normally I would be fine with that or would offer my time volunteering, but the…

Weekend Revelation

This weekend I have been in Dallas for one of the best Group Fitness workshops in the nation…Dallas Mania. I really enjoy this workshop for a couple of reasons. I get to spend time with my best friend who lives here, I come back with a lot of new choreography, cycling coaching tips, new music ideas, and many other interesting “tid-bits”. Plus, let’s think about this…a weekend workshop with some of the most well-known professional fitness instructors in the nation are teaching and leading your classes…how cool is that to see the person that is in your kickboxing DVD that you play in the privacy of your own home right in front of you in the same room!? Besides all of this, there is some great eye candy. And by this statement, I do not mean male eye candy….I mean, ripped-ass instructors whose bodies you envy. And at the same time they either walk by you, or as you stand in the back of the class and watch their ripped-arms, legs, and six pack abs move you think, ” She must be really hard core about her eating, or I wonder what and IF she eats…OR if she ever drinks margaritas or eats cookies like I do???” As I look down at my own body, the question is immediately answered by the pudge that does exist…apparently I am not as self-disciplined as this woman is. This is where the revelation comes in (thanks to some words of wisdom from my bestie). I told her about my day at the convention and the class I just took , and the lady who taught it who has 3 teenage children, and how I don’t understand how she has a six pack and no extra skin in sight! My friend knew exactly who…

Brain Surgery to Lose Weight

This afternoon I caught the last 20 minutes or so of the Oprah show. The last segment was about a new weight loss brain surgery that doctors at West Virginia University hospital have been working on. Their research candidate was a lady who is 60 yrs old, 5’2″ and 287lbs. At her heaviest weight she weighed 490lbs. This woman has made many attempts to lose weight including; dieting, exercising, stomach stapling, and gastric bypass surgery. Well, if that wasn’t enough she decided to undergo this surgery. Supposedly the surgery makes your desire for food, hunger, and cravings to go away as well as speeding up your metabolism a little bit. Here’s where I have the “beef” with this story: Uuuummm…excuse me, but I don’t think you got to 490lbs by following your hunger pangs. Obviously, she was not eating only when she was hungry because that would mean she was hungry ALL the time. Also, if the previous two surgeries (stomach stapling and gastric bypass) didn’t work, then something should have clued her in that maybe she needed to start exercising and quit eating the “fried food and potatoes” that she was quoted saying that she loved so much. Maybe that’s the problem, honey! I don’t mean to pick on this poor woman, but I don’t really think she has an excuse. Come on, if I gave in to all the cravings that I have for junk food all the time, I would probably weigh at least 30 pounds more than I do now, but it’s called SELF CONTROL. Plus, I’ve watched way too many Biggest Loser episodes to know that there are numerous people who weighed almost that much to begin with and transformed their bodies with blood, sweat, tears, and deprivation from the foods they loved. I’ll get…

Grad School is Like a Marathon

I have given this analogy a few times to people I know who are “enduring” graduate school. I like to think of it as training and being in a marathon. Here’s how I feel it relates: -The build up and excitement of it all sounds so great and exciting. You think it over for a while, consult with your close friends, family, maybe your undergraduate advisor (or for a marathon, your coach), and make the decision. -It all looks so wonderful and like it will be a great experience, and don’t get me wrong…it is, but it’s getting to the end and earning that degree that really shapes your character-just like training for a marathon. -Marathon training requires many sacrificed weekends: going to bed early on a Friday night, watching what you eat on that Friday night so you don’t have “issues” while you’re running, waking up before pretty much anyone else on a Saturday morning, and logging mile upon mile on your poor tired, over-trained feet and body. -Graduate school requires many sacrificed weekends of staying IN on a Friday night AND Saturday night AND not being able to relax on Sundays because you are busy logging hours of either studying, or researching, or writing papers, and literature reviews, and your mind (like your poor tired feet) is tired of looking at a computer and sitting at the table studying for what seems like forever! -During marathon training there are days when the workouts are tough and the runs seem like they drag on, but then there are times when you fly through the workouts and you feel strong and confident and the long runs are enjoyable and refreshing. -During graduate school you get into classes that are way over your head and you count down the days until…

Skeptical of Strangers

Have you ever had a conversation with a stranger in the grocery store, at the gas station, in the mall, and wondered if they had any intentions other than just friendly conversation? This afternoon while waiting for some paint, I wondered around the store and was approached by a man probably in his mid-forties, maybe early fifties. He said, “Long distance runner or short distance?” I answered and then he proceeded to ask me about running, and told me about his experience exercising, running, etc. He asked if I did triathlons and if I ever did the Danskin because he’s gone out there and watched it..yadayadayada. I told him “yes, two years ago”, and then he asked how I placed. I told him “I finished in the top three” – which brings me to my point that I will touch on in a bit. Our conversation probably lasted no more than 5 minutes or so, and I didn’t mind the conversation because what’s the harm in talking to someone?…I think it’s much worse to turn your back on or your nose up to someone than to take a little time to talk to them. My whole point in this story is that I felt guilty for getting into my car and immediately thinking, “I probably shouldn’t have told that guy what place I finished in the race because he could easily google the results, find out my name, with two clicks find out where I live…etc”. I can’t think of the bible verse that talks about accepting all people or being kind to others, as I’m sure there is more than one, but when do you sacrifice kindness for caution? It’s sad that we live in a world where you can’t trust people “farther than you can throw them,” and…

“Be Like the Ant”

Every night before I go to sleep I try to read my devotional that I have had for about 3 years now. It’s by Joyce Meyer, and is organized by the days of the year. Needless to say, I’ve read the same thing year after year, but sometimes the readings just happen to relate at just the right time, even if I have read it 3 or 4 times before. Saturday’s reading which I didn’t read until Sunday (because I was out of town for a wedding) spoke to me a little more directly and has stuck with me for the past few days. The reflection scripture is 1 Cor 9:27 and according to Joyce Meyer, “Paul is speaking about self-control, self-denial, restraining the appetite, and subduing the flesh”. The rest of the devotional talks about how too often in life people have the assumption that things are supposed to be easy. Another verse is given from Proverbs 6:6-8 talking about the ant “which having no chief, overseeer, or ruler, provides her food in the summer and gathers her supplies in the harvest”. To this, the author suggests, “You need to be like the ant. You need to be a person who is self-motivated and self-disciplined; who knows what is right because it is right, not because someone may be looking or because someone is making you do it!” And to this I say, “AMEN!” It’s funny how I read this AFTER I had just finished venting to Rick that I need to quit eating like a “fat kid” on the weekends. It seems like without fail, almost every Sunday night I lay in bed and think about all the things I probably shouldn’t have eaten and drank and how I am going to sink like a rock when I…

My Guilty Pleasure-Trash TV

Most of my closest friends and especially Rick are aware of my indulgence in trash TV. All you have to do is look at the dvr list: Chelsea Lately (the one show that I will not call trash, cause it’s not), Tori & Dean, The Real Housewives, old episodes of The Hills, The Kardashians…and that’s about it. I know the time I spend watching these shows could be used to do something more productive, but this is one of my vices besides eating sweets and hey, I could be smoking crack in this free time or doing something far worse than sitting in front of the TV and watching other people’s drama! I know Jessica can relate with me on this one. I just recently got to catch up on Season 2 of The Real Housewives of Atlanta, and was reminded why I love watching this show. I think the main reason is because I don’t do nor handle drama in my real life; so it is so much fun watching people create it for themselves on TV!I am including the video from Thursday’s episode when Sheree meets with her party planner and they “get into it.” The line that I love is when she says, “Who’s gonna check me, boo!?”…and then it’s followed my silence and more yelling. Bravo thought it was so funny, that they made a remix of it; which I will include a link to as well. I tried really hard tonight to find the song Nene sang in Season 1 about Kim, and if you are a Housewives watcher, you totally know which one I am talking about. It’s the one where she makes fun of Kim’s “singing career” and sings mockingly, “I know I got a record deal…ain’t nobody heard of me”. This is…

Status Updates

Recently, there has been some talk around me about facebook status updates. There are differing opinions on the etiquette, frequency, etc. So, I thought I would put my two cents in…”for whatever it’s worth”. I think the format of this may work better in a numbered list; so here goes (in no order of importance). 1. If you get annoyed with how frequently people update their status then block them or don’t look at it. Either way, get over yourself…some people enjoy letting you know what they are doing 24/7. 2. Going off #1 – Don’t complain about frequent status updates from people because you know your ass is sitting in front of the computer checking them, or on your phone at a stop light looking at them when you are bored. It’s free entertainment, and if you’re going to take it in…then you have no right to complain. 3. Please don’t try to push your political opinions, abortion views, or pessimistic opinions about what’s going on in the world. What’s the use of complaining about Obama when he’s already in office? How about just offering support for the next few years until you can actually do something about it. I mean, there were plenty of times I wanted to complain about Mr. GWB, but I didn’t because I think it is much more classy to just support the person that is in charge of the country instead of beat them down all the time. Just wait till there out of office and then make fun of them all you want! 4. It doesn’t make you look any better, fitter, or in shape by the workouts you have posted on your status updates. We can tell by your pictures and/or seeing you in person if you really are working out…

Just Say “NO” to the Muffin Top!

I have come to the realization after my bike ride this afternoon that the muffin top has made its presence known over the top of my cycling shorts. Now, I’m pretty sure this has occurred over the last six months. And the reason I know this is because Christopher, my brother, told me, and I quote, “Well, I just noticed it sometime in the last six months”. I may have seen this coming on slowly and ignored it, or blamed it on maybe accidentally drying them and that’s why they were tighter, but nope it was confirmed by an outside source that there is in fact a muffin top. Mini muffin or not…it is NOT acceptable. The word “muffin top” is an interesting one because it sort of implies two things: (1) It indeed looks like the top of a muffin hanging over your pants and (2) It could be there because one has consumed too many muffins. Unfortunately, the later is not the explanation as to why I am a victim of this condition. I don’t remember the last time I had a muffin…oh, wait..I do…it was with Jessica at Austin Java and we actually shared the muffin, thank you very much! But that’s beside the point. This isn’t the only reason, but it may be because I’ve gotten comfortable with my husband who is naturally a “Buff Bagwell” and can apparently eat cookies and cupcakes and still have a six pack. Although, he does work out hard and can get away with it because I guess he is blessed with a metabolism that likes him. Obviously, and as research has shown, a woman’s metabolism is naturally a bit slower. So while I would love to match his bite for bite in the sweets department…I can’t! That is why…

Health Class No Longer a State Requirement in Texas

Uh….are you sure about that Texas? What…. a great decision. Let’s just see how good ‘ol Texas is doing in the Health department, shall we!!? 1. Texas is known for having not one, but TWO of the fattest cities in the nation (thank you Houston and San Antonio) 2. A previous history of numerous teens getting knocked up every year (every 10 minutes a teen in Texas gets pregnant) 3. The number of people living with HIV/AIDS in Texas is increasing each year4. In 2007, the number of Chlamydia cases for ages 10-19 were a whopping 24,946. 5. The number of Gonorrhea cases in 2007 for ages 10-19 came to a grand total of 5,938 The list goes on and on….and these STDs were only counted because they were reported! Think of all those teens out there who are having sex without condoms and don’t even know they have a problem. UGH! What a great moment in time to stop teaching Health. I didn’t even mention substance abuse but I’m sure that’s just as bad. I suggest if you don’t think it’s a problem, then check out almost every high schoolers facebook page and count the number of photos with alcohol in them. OR go to a college party and observe the freshmen making asses of themselves. Now, I’m not saying I never did any of that stuff, but there definately is a limit to how much and your actions that occur as a result. This is my soap box and I’m going to ride it all the way home! Honestly, I can see how some schools would likely cut their health classes because many of them are being taught by a fat, unhealthy PE teacher or coach; who obviously doesn’t practice what they teach. Maybe that’s where things went…

“Max Speed:62 MPH”

This is what I saw on the back of an 18-wheeler driving back from San Marcos on 35. My first thought was, “Why 62?…Why not 65?…or just 60?” Then I thought, “Well, I’m glad you’re in the slow lane because if not, I’d be talking some serious shit if you were making ME drive 62″…that’s 10 miles slower than I would prefer going! As some of you may know, I am a lane-changing, most-of-the-time speeding type of driver. I’ve always thought maybe there was a correlation between my semi-competitive nature and the way I drive. For example, I like to be passing people when I run or ride…so maybe that’s why I change lanes so often and tend to speed in my car??? If anyone else sees this similarity in your own driving or thinks that’s just an excuse of my poor driving skills, I seek your opinion.

My “F”ed Up Weekend

I mean “F”ed up as in the day filled with “F” activities…not the “F” bomb.Well, for starters it was the Fourth of July Weekend, and I spent it in Fredericksburg. Saturday started off with a Fourty mile bike ride with Chris. According to Chris, the ride was only supposed to be 38 miles, but it ended up being 40.2. Normally I would be a little pissed that we rode further than I was planning, but it wasn’t that much off and I thought it was appropriate, with it being the 4th of July and all. Following the ride, Alex and I went Fishing in the backyard pond. Later that afternoon we celebrated Chris’ 30th birthday with delicious Food and then went to see the Fireworks. So, all in all it was a great, fun weekend spent with the family. The only thing that was missing was my “other half”, but he was busy with his family as well, so…..I guess that’s ok.

Clean It Up!

In memory of good ‘ol Billy Mays, Rick and I decided to clean our downstairs bathroom tonight. Well, not exactly but the state that bathroom was in just about compares to this great infomercial by the “Kaboom King” himself. Check it out! Let’s just say that I have been avoiding cleaning that bathroom for a few reasons: 1) I never used it all that much, so the dirtiness was not cause by me. 2) It was inhabited by a male before me, and not saying that this ever happened, but I know guys like to pee in the shower every once in a while; so why should I have to clean that up!? 3) I wanted someone else to clean it first and then I would continue to clean it from then on.Needless to say, the job got done. Rick and I tag teamed it, and accomplished the wiping, scrubbing, and mopping in less than 20 minutes! GO….team Rehm!

My Debut

I’ve always kind of wanted to do a blog, but either never really had the time or never thought that people would actually read it. Honestly, I still probably don’t have the time, and who knows if someone will actually read it…but either way, I’m here!So, sit back and take it all in. Here goes nothing!First off, I would like to say that currently I have so many thoughts I want to blog about that are stuck in my little head. In time, I’m sure I will get my chance to state my two cents, “For What It’s Worth” to you. Second, let me just throw the disclaimer out there, that if anything I talk about offends you, then grow a backbone…cause seriously, it’s all in good fun, and I am never intentionally mean. Third, it took me a while to think of a domain name for my blog. I wanted something catchy other than my real name or “melisaruns” or something cheesy like that. So, I went to my friends and my bro and mom for some help. Here is what my text message read, and here are the following answers: “I need two words that describes me off the top of your head!”Amanda replies first: “thoughtful” and “driven”Mom replies: “athletic” and “loving”Chris: “healthful” and “leisurely”Jessica: “witty” and “determined” I really wanted to get this up and running; so I really only had the patience to wait for Amanda’s description; therefore the domain driventhinking is what I went with. Kudos, to you Amanda, and thanks to the others for your help! Oh, and no this blog will not only be about me. I’ll talk about my wonderful husband when the chance arrives, and one day when we have a family I will create a special spot for them too,…