6:34

I have a small request to ask of those who are reading this....

Please, take 6:34 out of your day for YOU. Do this for YOURSELF, and for those around you. Close your eyes. Listen to the words, from start to finish. 

https://db.tt/4Q7H1kSR

When you're done, take a deep breath, acknowledge your self-worth, and commit to reaching your goals! NOTHING. CAN. STOP. YOU!

#besomebody! XO

For the past few years, I have trained either by myself or in a group with athletes of all different scales. As someone who places a lot of value on learning, I tend to gravitate towards group training. When I can spend my time getting an awesome workout, at the same time that I am learning something new for myself as an athlete, and as a coach, I am all in!

I'm sure many assume that as a coach, I must train for hours a day, every day, but the truth is, just like you, I don’t have that kind of time. I am a mother, and a wife who has to delegate her schedule to fit it all in. It isn't easy, and due to my schedule, I have had to back away from training with the other coaches. There are a few things I have discovered since training alone that I am not happy with, and I may have found the reason some of you could be struggling with consistency. This is just my opinion, but for me personally I think training alone pretty much sucks!

Here's why….

When our team of coaches get ready for a workout we spend a decent amount of time mobilizing, warming up, and talking about the WOD on a board. We joke around, we laugh, and we coach each other. I feel like I am a part of something. I learn something new every.single.time! I am motivated and inspired by the coaches around me. I feed off them, and appreciate every bit of insight they offer. Simply said, I absolutely love our sessions together; it is not ever just a workout for me.

I noticed when I was training every day specifically in our group, not only did I get stronger, but I got so much more out of each workout. My form was better, my focus, and determination was at 100% and I walked away feeling like I really kicked some ass!

Now, after a few months training primarily alone, I have little to no real gains. I barley spend time mobilizing before or after a workout. I lack motivation, and I skip the parts I don’t feel like doing (who really cares, no one is here to see me) I skip days more often than ever before. I rarely finish a workout feeling as if I learned anything new. Absolutely NO ONE pats me on the back, or says well done. There is zero accountability. And worst of all, I miss that time with my team.

Well, enough is enough, I know better than to sit and complain about something and not do a damn thing to change it. Therefore, I am going to make life just a tiny bit difficult and start training with our team 5 days a week again. I have said many times that we ALL make time for the things that are really important to us. I know from experience it will be well worth my time. Not only will I improve as an athlete, but also as a coach.

Today was my first day back training with the coaches, and it was everything it used to be!! I got advice, encouragement, and a was told "good job".  For the first time, in along time, I LOVED my workout from start to finish! 

If you're someone who struggles with consistency, but wants to improve your health, please, I beg of you, try a group class. Not only will you feel like you are not alone, but also you will have support, and fun while you work out! I have a few spots available in my 5:30am class; you are more than welcome to drop in! 

Let's talk fish oil! There are a few supplements I will not, could not, do not live without on a daily basis. Fish oil is one of them! Whether you are an athlete or not, you should absolutely take yo fish oil!

The health benefits of fish oil include its ability to aid in the treatment of various heart diseases, high cholesterol, depression, anxiety, AHDH, weakened immune system, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, macular degeneration and ulcers. It also helps aid weight loss, healthy pregnancy; fertility and skin care.

As you can see, there are MANY health benefits for everyone. That being said, does it matter what kind you take? Yes it does! I don't know about you, but I seriously care about where I am getting my fish oil.

I have tried many different brands over the years and can honestly speak highly of Stronger Faster.Healthier. SFH was founded in 2010 as a division of Maine Natural Health, which has been around since 2006.  They produce what are known as “neutraceuticals” and the company was founded by pharmacologists and medical scientists. Even more importantly, the company is populated by athletes who know exactly what athletes want to consume and understand their priorities and concerns.

• Each teaspoon delivers 3,244mg EPA + DHA
• Third party tested: our SO3 oil meets or exceeds CRN, GOED, IFOS, WHO and Prop 65 Standards
• Prepared from sardines, herring and anchovies
• All SO3 flavors are derived from natural oil (i.e. peppermint oil, orange oil, vanilla oil, etc.)
• The natural oils are NOT synthetic and are NOT derived from essential oils
• GMO free
• Sugar free and adhere to a Diabetic Diet
• Gluten free and adhere to a Celiac Diet
• Soy free
• Contains natural tocopherols as anti-oxidants

Pretty amazing, right?! At CrossFit Round Rock, we currently carry SFH Fish Oil in both orange and lemon flavor! Knowing, and trusting where your products come from should be a must, always. Personally, I would rather spend a little more money to insure that I am getting excellent quality fish oil, instead of some kind bottom-feeder from who knows where...

SFH (Stronger. Faster. Healthier.) recommends you take 3500mg/day of omega 3 fatty acids in the form EPA and DHA each day. To do so, you need to take 1.3 teaspoons of their S03 fish oil. That means for most people it would be appropriate to take 1-2 teaspoons per day. So, if we do a little math: There are 6 teaspoons in an ounce. If you buy, the 8oz bottle of fish oil, that means you have 48 teaspoons or between 1-2 months’ worth of fish oil, depending on your daily dosage.

 A 8oz bottle of SFH fish oil costs you $49.99. So, your daily dose of fish oil is costing you between $0.83 - 1.67 per day. When you combine the price, quality, and ease of taking a liquid, SFH is hard to beat.

As I said, we carry this awesome product right at CFRR, so if you have any questions, please don't hesitate it ask! 

Now, go get yo-self some! 

Developing a Compelling Vision For Your Future...

Eventually the time comes for everyone to sit down and dig deep into their own lives, and find where they truly need to be. You may have found your path already, but if you haven't, I encourage you to try to find what your purpose is using a tool I have used many times in my life. Start with asking yourself, is what I am doing working? Am I getting what I need, want, and feel I deserve? Plain and simple....Am I happy? 

If you are struggling to find your own happiness, go grab a pen and piece of paper. Write down the following questions and answer them honestly! 

You may just find what you are looking for.......

First, state your vision....

Write down what your vision looks like. (Be as detailed as possible) 

•        What are the most important elements in your vision?

•        Give one example of a best experience with the key elements of your vision,         times when you felt alive and fully engaged.

•       What values does your vision support?

•        What makes this vision important to you? Why do you really want to reach this vision? What good will come from your doing so?

•        How large is the gap today between where you are today and your wellness vision?  Clarify point A and B for vision.

•       On a scale of 1-10, with 10 being really confident and 0 being no confidence, how confident are you that you can close this gap and realize your vision.

•     What significant events do you anticipate having to deal with on the way to reaching your vision? 

•  What concerns you most?

•       What strengths can you draw on to help you realize your vision and meet your challenges?

•  How can the lessons from your successes in life carry over to your current challenges?

•     What people, resources, systems, and environments can you draw on to help you realize your vision and meet your challenges?

•    Brainstorm ideas that will help to make a plausible plan for helping to make this vision a reality.

•  Establish a Strategy by which this vision will be realized.

      Once you have finished answering these questions openly, and honestly, read them to someone who will support you. Talk about your vision with others around you, work it into conversations, and put it out into the universe! Most importantly, remind yourself of your vision daily. If you put everything you have into it, it will become a reality. I am speaking from experience, if you focus all your energy into what YOUR VISION is...NOTHING can, or will stop you! And for those who think you can’t, or don't support you, well you can tell them......^%*& #@$! Followed by a sweet hug and kiss :) 


                                  "Our life is what are thoughts make it"

"

Eating clean VS Eating... not so, not even close to clean!

I have been told many times that buying healthy food is too expensive. I gotta be honest, this drives me crazy when I hear this because it is seriously the furthest from the truth. This statement is better said “I just don’t have or want to put the time into healthy food” now that is a true statement. And one many of us can relate too. Let’s face it, it’s time consuming prepping food for the week, and cooking breakfast, lunch, and dinner, there is no doubt about it. BUT, is it worth it? ABSOLUTELY! Once you make it a habit, it’s like second nature. Your day may end a little later so you are prepared for the next day, but you do it anyway! Because you care, you care about yourself, and your health enough to add 10 minutes to your day.

Aside from personal food prep, I would like to talk about clean eating for your entire family. I will use an average family of four as an example, and hopefully shed some light that can help many of you who feel this way. Let’s say I am at the grocery store picking up dinner for my family. I grab one spaghetti squash for 6.25, 2 pounds of ground turkey burger for 5.79, and one jar of organic meat spaghetti sauce for 3.76. I can feed my family, and have left overs for 15.80(or I have an entire week of lunch prepared) Now, I know that may seem high, but let’s say you went out to eat... We all know a family of four is never going to walk out of a sit down restaurant and pay less than 15.00 dollars for everyone to eat a decent meal. This is also true with pizza, and fast-food. You will pay the same amount, if not more, and have no left overs. Not to mention the awfulness you just ingested, by not eating an at home cooked meal. There are also plenty of other healthy meal options for much less than 15.00 dollars, but I chose to aim high for dramatics. ;)

Above is just ONE example of many. Trust me, I have tested this theory. I have kept the receipts from the grocery store, as well as the ones from eating out for one week, and the savings is in the grocery store, always. One could argue that unhealthy VS healthy food in the grocery is less expensive, and with certain foods, they are absolutely correct. However; let’s put this in perspective…at most, we are talking about a few extra dollars on each item. I don’t mind spending a little extra knowing that the food myself, and my family are eating is quality food. It tastes more fresh, isn't full of hormones, preservatives, and God only knows what else! And why would someone not blink an eye at paying extra for super-size, cheese, soda, and maybe a little treat at the end of the meal, but not for healthier food?! It’s all about making the decision to make the right choice. If you can afford cable, internet, sell phones, big car payments, nails, and hair…you can in-fact afford to spend a little extra at the grocery store.

In a perfect world (through my eyes), we would all rally together and run fast-food companies out of business, and buy local farm fresh foods. I know in reality that will probably never happen, but you can start with your household. You can spread the word to your friends and family. When you look and feel great, they ALWAYS ask “what have you been doing different” and when you respond with “eating clean” they will want to know every little detail! Share with them how easy it can be once you get a handle on it!

So, save some money, feel better, and look healthier! It isn't as hard as it may seem, and I am happy to help in any way I can!

Your life does not get better by chance; it gets better with change – Jim Rohn

I am thrilled to share a few exciting changes with my schedule at CrossFit Round Rock!! Starting August 25^th 2014, I will be graciously trying to fill Coach Anna’s shoes in the 7:00a.m. M/T/TH class! I cannot put into words how excited I am to coach this class!! I truly believe great relationships will evolve, and we will have a great time creating them! I would like to send out a very special thank you to our members who have welcomed this change with open arms!

More awesome news…..5:15AMers and 6:00AMers are merging into one class at 5:30a.m. on Tuesdays and Thursdays!! I have grown close to each of these athletes, and can’t wait to have more join us in the wee-early hours of the morning! I hope everyone loves the new changes as much as I do.

I am however; sad to announce that I will no longer be coaching Monday and Wednesday evenings. I will miss this class more than I can put into words! I know I will still see them on a regular basis and stay in close contact with them, but not seeing them twice a week will be difficult. They are in great hands with Coach Anna taking over the class!!

If you're ever interested in PT sessions where we spend an hour one-on-one focusing on specific areas, you as an athlete would like to become stronger, faster, and more efficient, please let me know. I have a few spots available to fill!

Lastly, forgive me, but I am about to spill my heart out…I need to thank ALL of YOU for your warm welcome to me. This was/IS a huge dream of mine, to be a part of CFRR, and to be a coach. I go to bed each night with a smile on my face and wake up with the same one still there because of YOU. I appreciate each, and everyone of you, and everything you have taught me. You inspire me day, after day!! So to sum it up….I love, and adore you! And......

It's all about the balance...

One week from today my family of five will be hitting the road for a trip to Wisconsin. This means a total of four days on the road with three children, four nights in a hotel, and one wedding. Can you hear the health/fitness freak in me panic?! What does this mean for someone who preps her food, eats at just about the same time every day, and works out 1.5+ hours 5 days a week? Not to mention the biggest challenge of all…WATER! My daily consumption of water requires many trips to the bathroom; my husband will surely wish bad, painful things upon me if we need to make countless stops for me to go tee-tee! This panic inside me got me thinking…what is the best way to find balance between "good" and "bad" while we are away from home? After a lot of thought, I may have found a few helpful ideas to stay on track.  

1.    DON’T panic…

I am racking my brain to come up with this grand reason for a real panic attack. We are talking about six days away from home, and a normal routine. This should be a time for fun, excitement, and making memories, not counting every calorie, macro, and H2O intake. All are equally important to me, but there are times in our lives when only a few of these should mean more than the other. That being said, when we have goals we want to achieve...good health being one of them, it's important to still be mindful of what we are putting into our bodies. It doesn't have to turn into a free-for-all leaving us feeling sick, tired, and disappointed in ourselves! 

2.    Find a balance…

Pack healthy foods and snacks for the entire family. It is not written in stone that while on the road you have eat chips, candy, donuts, and drink one soda after another!  Avoid fast food, plan ahead to find a good restaurant with healthy options.Yelp will help! To save marriage, drink a “normal” amount of water while on the road. Stop at rest areas to run around with the kids, even just for 10 minutes. Use the hotel gym, or even your hotel room to squeeze in a quick workout. Get your family and friends involved in something fun and active!

3.     Live a little….

So let’s just say on our way up to Wisconsin we take exit 53 in Oklahoma for an amazing fried pie…maybe, just maybe it is okay to eat half a slice of dark chocolate fried pie! Is it the end all-be-all if we choose to enjoy this slice of pie? No, it isn't. You can enjoy all things in moderation, as long as you don’t allow it to take over, and lose control with it.

Often times, vacations, holidays, family visits, reunions, and many other occasions come up and we automatically throw all of our healthy behaviors out the window, which then sets us back, followed by losing our motivation to ever get focused again. Or equally worse, we don’t stop to enjoy the event we are celebrating. We avoid even trying to find the balance, which usually causes some resentment if we are not careful. Either way, we are being unproductive. When you put in the time, effort, and focus to can always find a balance between both worlds.

My wish for this vacation is to just enjoy it, have fun with my family, and old friends, and not beat myself too much over doing so. I hope everyone can at least come home from vacation and not have a pile of requests and "I wish I hadn't...." facing them. It takes away from all the wonderful memories made!