Heather Reed

Psychology of Change

2012-01-26T19:08:00.000-08:00

Developing new habits requires a strategy. Understanding part of how the human mind works, will allow you to attain new and healthy habits much easier. One of the keys to eluding your conscious mind, involves slowly adding one small change at a time. Your body and mind both strive for consitency to keep things balanced. You can take advantage of this by adding positive habits very gradually, before your mind has time to realize what's happening. Voila' a new, healthy habit is born!

A good idea would begin eating one healthy meal a day(loaded with veggies); do this for 3 weeks then up it to two healthy meals a day. On the other days, eat what your heart desires, but stick to the healthy meals, even if you eat like crap on the other meals. This method will be much easier for you if you have a hard time staying on the wagon.

Go forth brave ones, conquer the inner mind and make the changes you've been wanting! Just remember, slow and steady, wins the race.

Free RelentlessATX Workout

2012-01-25T08:03:00.000-08:00

Looking for something to do to get your weekend started off right? FREE Community workout this Saturday,

January 28th , from 8:30-9:30AM at Lady Bird Lake Under the Mopac Bridge. Open to current clients and the public. The workout is capped at 60 people. Get there early!

New Favorite!

2012-01-17T17:06:00.000-08:00

Cauliflower "Mashed Potatoes"

1. Cut cauliflower into florets, place in large pot with about 1/4-1/2 cup water, olive oil, salt, and pepper. Mix. Cover and steam for about 10 minutes, or until tender enough to break apart when touched. Let cool for a few minutes.

2. In a food processor, place cauliflower, garlic, salt and pepper. Turn on and process until it begins to have a mashed potato consistency.

3. Stir with spoon to mix.

4. Add coconut milk to food processor and cauliflower mixture. Continue to process until you get the desired consistency.

Meet Tiffiany!!!

2012-01-10T16:38:00.000-08:00

Tiffiany participates in Relentless Training classes though her work at Statoil. I have the great privlidge to work with Tiffany 4 times per week!!! She truly is a die hard athlete, although she probably wouldn't agree. Such a humble, confident and strong woman, Tiffany is the perfect example of what we all have within us but rarely follow the desire to grab hold of. She grabbed a hold and took control of her life, reducing her stress levels and increasing her confidence. She is proof that if you take the challenge, you can change your life, for the better. Thank you Tiffany for being an inspiration!

Read her full story HERE.

The Ladies of O Henry

2011-12-06T13:14:00.000-08:00

Hadley, Sarah, Elizabeth, and Morgan all attend the 6:30 am O Henry MWF class. These ladies have all stepped up their fitness levels by upgrading their kettle bells to 25 lbs! They are getting stronger than ever!!! I am so excited for each of them. We've all been able to see their gains in strength and endurance. This is one of the greatest things......helping people and watching people realize that:
*"Struggle Is What makes You strong"!.......and then getting to witness their strength.

* Jamie Thomas

Relentless Training Lab #6 - Power Swings and Weighted Step-Ups

2011-12-03T16:09:00.000-08:00

Guest Blogger = Shannon!!!!

2011-11-29T16:28:00.000-08:00

Whoa! I get to be Heather’s first, and therefore favorite, guest blogger! I am very excited.

Heather and I go together like two peas in a pod. She is the pull-up to my push-up. The box jump to my squat. The run to my row. We are perfect CrossFit buddies. In fact, that’s how we met. Three years ago, she and I were crazy enough to be in the 5:20 AM class. What started out as a mutually secret competition between each other seamlessly transitioned into a truce, then to workout buddies, then to friends.

She is a huge part of my successes in CrossFit and in life. Once you do CF long enough, it becomes an extension of your life. You wear your life successes and failures in the gym and your gym successes and failures in your everyday life. When something becomes that important to you, it is equally as important to have a friend/ buddy/partner to help push you when you need motivation and to carry you when you lack the strength.

To me, a workout buddy is more than someone who will yell at you to keep going at the end of a tough set (although that is sometimes as great as it is necessary). They are the person who makes you want to attend the workouts on the days you would rather skip. They are the person who encourages you to do the things that will make you better, even when it means it is a little bit harder. They are the person who will sign-up for a challenge when they would rather eat a bowl of rotten habanero peppers.

For me, that is Heather. Even when I moved five states away, she remained my favorite workout partner. And while we were physically apart, we were only a phone call away. And the best workout buddies are always there for you, even when they physically aren’t. So find that one person who will make you better. After all, when things are better in the gym, it has a way of extending beyond the box as well.

Be the BEST!

2011-11-17T17:28:00.000-08:00

It's time again for Austin Fit Magazine's Best of Austin. PLEASE click here to vote for the best CrossFit box, Boot Camp and Endurance program in Austin. Take a minute to voice your opinion Deadline is December 5th, so vote NOW!

Sydney IS Relentless

2011-11-15T16:38:00.000-08:00

Sydney is one girl who kicks butt!!!!! She has been attending Relentless classes at Brigham Exploration going on 3 months now and is taking her fitness to the next level. She attends class 5 days a week with that very same smile she us sporting in the pic. She swings her 20 lb kb and now does push ups on her toes!!!!!! I am so proud of her and can't wait to see what's in store for her in the future!

This Says It All

2011-11-10T17:18:00.000-08:00

Nitric Oxide-Your New Friend

2011-11-08T18:29:00.000-08:00

So we all know that exercise is good for your heart, but do you really know why? There are many ways that exercise is beneficial, some probably aren't even known. Recently, I was talking with my husband about medical stuff......well, he was talking about medical stuff and I learned something really cool!

Nitric oxide is a simple molecule, but don't get it twisted....it won "Molecule of the Year" in 1992. The most important effect of nitric oxide is to relax the walls of blood vessels, an effect called vasodilation. The result is lower blood pressure and an increase in the flow of blood. The most common way to increase nitric oxide is through exercise. When you run or lift weights, your muscles need more oxygen which is supplied by the blood. As the heart pumps with more pressure to supply the muscles with blood, the lining in your arteries releases nitric oxide into the blood, which relaxes and widens the vessel wall, allowing for more blood to pass though. As we age, our blood vessels and nitric oxide system become less efficient due to free radical damage, inactivity, and poor diet, causing our veins and arteries to deteriorate. Think of a fire hose as water rushes through it to put out a fire - it needs to expand enough to handle the pressure, still keeping enough force to put out the fire. Athletes and youth have the most optimal nitric oxide systems, reflecting their energy and resilience.

The most common way to increase nitric oxide is through exercise. When you run or lift weights, your muscles need more oxygen which is supplied by the blood. As the heart pumps with more pressure to supply the muscles with blood, the lining in your arteries releases nitric oxide into the blood, which relaxes and widens the vessel wall, allowing for more blood to pass though. As we age, our blood vessels and nitric oxide system become less efficient due to free radical damage, inactivity, and poor diet, causing our veins and arteries to deteriorate. Think of a fire hose as water rushes through it to put out a fire - it needs to expand enough to handle the pressure, still keeping enough force to put out the fire. Athletes and youth have the most optimal nitric oxide systems, reflecting their energy and resilience.

Check this website(which I referenced) for more great info: http://www.nutritionexpress.com/supplements/l-arginine/showarticle.aspx?articleid=286

Read more:

http://www.psychologytoday.com/articles/200502/nitric-oxide-the-new-hero-human-biology

Medical Article Exerpt:
Nitric oxide (NO) has received much recent attention as one potential mediator of some of the vascular benefits derived from regular exercise.¹ A number of studies in both animals and humans have recognized that endothelially derived NO plays a role in blood flow regulation during acute, dynamic exercise.² In particular, it has been postulated that vasodilatation in active muscle promotes a pressure gradient and thus increased blood flow that stimulates NO production from upstream arteries.³ NO mediated dilation of "feed" arteries can therefore permit increased microvascular flow without reduction in muscle perfusion pressure. With regular exercise it appears that there are adaptations in this system that may be partly responsible for the reduction in cardiovascular risk associated with the trained state.

Inspired

2011-11-03T18:05:00.000-07:00

In order to stay on track with our fitness goals, we must regularly develop a plan for all aspects of our training. From diet, to workouts, to recovery....we have to be on top of our game by planning ahead and anticipating road blocks. This will ensure our success by providing structure, time management and aiding in resisting urges to give up or give in. I recently have re-ignited my engine of fitness goals, it had been garaged for a while... and ironically, a garage is now where I find myself inspired once again. Chris Hartwell and Red Black Gym are two monumental parts of my future training. I could not be more grateful or excited! Here's to going for your "gold" and enjoying every bit of it!

Chris IS Relentless!!!!!!

2011-11-01T17:01:00.000-07:00

Chris is a true example of someone who will not let anything get in the way of what they want. He has been out with an injury for awhile but has come back with a vengeance! Not only has he increased his workouts from 2 to 3 times a week, but he has also been knocking weight out of the park in the "Lean Turkey Challenge". To make it even sweeter, he has joined the ranks of the: "I am Relentless Club". I very proud of his accomplishments and I look forward to even greater breakthroughs from him and all of my athletes. Keep up the strong work!

Something to Think About

2011-10-26T09:00:00.001-07:00

Stiletto Stampede

2011-10-25T16:40:00.000-07:00

Tiffany is freakin awesome! She not only participated in an absolute insane competition, she won! She came through with style and grace. This event promoted an important cause and would be a blast to go do. Check the website and get involved~!: http://www.stilettostampede.org/about.html

Congratulations Tiffany, keep truckin in those shoes.....minimalist got nothing on those bad boys!

Sugar Stacks

2011-10-19T18:32:00.001-07:00

Ever wonder how much sugar is in things, and how much xgrams of sugar really is.....well I do and I recently found this website that visually shows you. It really puts in to perspective how much sugar is in so many things. This site is only showing drinks, so imagine how much is in a lot of food out there. Be aware folks, it's no joke.....sugar is everywhere and too much is no bueno! Arm yourself with knowledge and don't get fooled into thinking something is healthy just because it says it is. Pass this on and spread the word. Click HERE to check it out.

Good Quote

2011-10-19T09:24:00.000-07:00

Just a little something to always remember!

Put all excuses aside and remember this: YOU are capable. Zig Ziglar

The BIG Move

2011-10-16T05:00:00.000-07:00

Back in 2009, at the "I am CrossFit Challenge", to be exact; I set a goal: to work hard enough, and save enough to be able to move into to a house that was "the house". Meaning, the house that would be called home, by not just myself. Last month, that goal was met. I can not explain the excitement, relief, joy, and pure contentment I felt......it was freaking phenomenal! I can honestly say that if I had not found CrossFit (Central, to be exact), I don't think I would have had the courage to pursue such a dream, much less actually fulfill it. Without the principles, discipline, strength and guidance that CrossFit and all of its community has given me.........I would not be the person I am today. So here's to NOW! Cause that's all we got and all you gotta do it grasp it!!!

Cheers, to the attainment of our visions.

Respectfully/Gratefully,

Heather Reed

Kat G.

2011-10-13T17:29:00.000-07:00

Over the past week, I've had the pleasure of meeting with Kat G. a number of times. During our conversations, I've learned a lot about what Kat has found out about her self. On the "Strength Finder 2.0" test, she discovered that one of her strengths is "activator". She is really good at starting tasks, and engaging others to take action. I am really proud of her progression and I look forward to seeing how much her presence will ignite others!

Sarah!!!!!

2011-10-13T05:00:00.000-07:00

This is Sarah, she started boot camp at LCRA at 5 pm. Since then she switched to the O'Henry 5:30 am class for a while but has now found her home at Brigham Exploration. 6 months ago she was swinging a 15 lb kettelbell and has now officially graduated to 25 lbs.!!!!!!! All I have to say is congratulations and GREAT WORK!!!!.

Carla!!!

2011-10-11T15:28:00.000-07:00

Carla joined Relentless Boot Camp for our October programs. She had had enough of feelin out of shape. She knew it was time to do something and thats when she found us. Carla is now a part of the I Am RELENTLESS Club!!! She swings a 20 lb Kettle bell, drinks her spark before class and her protein shake after! I love to hear her talk about how her diet has changed and how she is now cooking and eating healthier than ever. She is already noticing changes after just 3 weeks!!! Carla welcome to the club!!!

Ms. Clarkie

2011-10-06T19:08:00.000-07:00

You may have been reading many blogs lately about coaches at CrossFtit Central. In my opinion this is a wonderful idea. Getting to know someone's character can be very inspirational and gratifying. You think you know someone because you see them everyday and you work together but it is rare that you get to sit down and really talk. This week I have had the pleasure of standing along side the likes of Ms. Jess Clark. Partnering up, we have had the opportunity to share some quality time. I learned that she has a strong strength in significance(from the Strength finder 2.0 book). She believes in recognizing those who do a great job day in and day out, praising any effort, no matter how big or small. I admire Jess for this and am thankful to her for pushing forth and being a voice for others on the Relentless TEAM!

A Little about Lindsey

2011-09-29T17:42:00.000-07:00

One of Lindsey's strengths is discipline. If you have ever talked to her you have no trouble seeing it or hearing it. Once she has set her mind to a task it gets done! For example Lindsey just completed her mentorship with Relentless Boot Camp in 2 months!!!! I think she is the world record holder for this title. She had a goal in mind and was not going to let it slip away. I admire her for her for being so disciplined and going after what she wants in life.

Lindsey, I am so glad to have you on the team!!!! #CFCRelentless #TreamPursuit

Not Just any Broccoli

2011-09-27T18:02:00.000-07:00

If you are like me you eat the same things and don't have a problem. Well, boredom has set in and it is time to spice things up! Here is another great recipe I got from Alex in LCRA 5 pm ENJOY!!!!

So Easy

Cut Broccoli into small pieces and steam lightly

Im a separate pan use coconut oil and saute finely chopped onions

When both are done mix together the onion broccoli add slat and pepper to taste

And there you have it the BEST broccoli EVER!!!!

OH DANG!!!!!

2011-09-24T05:00:00.000-07:00

This was one fab dinner that I whipped up in less than 15 min!!! Ahi Tuna and the BEST brussel sprouts ever!!!! I know you are dying to know how I made the sprouts so here we go and this is all thanks to Alex in LCRA 5:00PM!

Bacon Brussle Sprouts

Cook a few strips of bacon in skillet

While bacon is cooking chop sprouts in half, dice onions and garlic

Take bacon out when done leave grease in pan and add in sprouts, onion and a garlic

Saute all together till cooked

Next finely chop the cooked bacon and add to brussel sprouts

BAM!!!!! The best thing you have ever eaten has been made

ENJOY!!!!!!!

Meet Towns

2011-09-22T05:00:00.000-07:00

Towns has joined MWF O Henry Relentless Boot Camp for the next two weeks to get ready for a
3 month back country trip to Patigonia. He is one determinded 19 yr old who is not shy at all. He gets involed with the group and pushes himself to beat Merilly and Karen who are pretty tough cookies in class ;) Towns we wish you the best of luck and hope to see you when you get back!!!

F A T

2011-09-20T16:40:00.000-07:00

Many clients ask on a regular basis about fat and how and why to eat it. Lauren Mac. a new Relentless Boot Camp mentee found this great article by Mark's Daily Apple that has some great info. Click Here
to check it out!

One Heck of a Job!!!

2011-08-30T17:46:00.000-07:00

Last Saturday, Tiffany and Carey from my Brigham Exploration corporate wellness class participated in the Iron Belle challenge. Tiffany, who has never participated in an indoor croosfit workout, did fabulous! Carey who also attends Jessica Sharrarts womens only class KILLED IT!!!!!!!!

I have never been more proud of them!!!! Megan Parsons said it best: I was the proud Mom on the side lines cheering my girls on to the finish with my camera in hand, to capture every moment.

The weekend brought so much to light and made me relish in the fact that I am a part of one of the MOST faboulous communities around. I get to help clients achieve goals they never imagined and I get to work with kick ass coaches. I said it once but I will say it again: CrossFit Central, thank you for my job and being such a huge help in my life.

Just a Little Sweetness

2011-08-22T13:13:00.000-07:00

My girl Karen Pierce recently gave me a new recipe to try when I am in the mood for something sweet. All you need is a cup of dates, one cup almonds and 3 tablespoons cocoa powder drizzled a little water on top then chop up in a food processor. The end result is not the prettiest but it hits the spot when you are in the mod for a little bit of sweet.

Fun. FREE. Relaxing

2011-08-11T07:58:00.000-07:00

If you are like me and need a little help with flexibility this is for you. Every Friday evening, Yoga Vida offers FREE yoga classes for all levels. If your interested check out class times and locations HERE.

If your in doubt it never hurts to give it a try! Have FUN!

Best Salad EVER!!!

2011-08-08T06:38:00.000-07:00

For those of you that have not heard me talk about Magnolia Cafe the cat is out of the bag, I am completely obsessed with their California salad!!!!! I find myself thinking about this salad all the time and could eat it for breakfast, lunch and dinner. I got tired of spending the money and decided to make my own knock of version and here it is in all it's glory! I must say I was pretty proud of my self. Don't hate me when you get hooked as well ;)

Ingredients

Mixed Greens

Spinach

Fresh Pineapple

Fresh Strawberry

Chicken Breast

Avocado

Black Olives

Homemade Italian Dressing

So True

2011-08-03T18:52:00.000-07:00

"Anything you really want, you can attain, if you really go after it."

WAYNE DYER

This one for sure is going on the bathroom mirror. There are many days when I get caught up in all that is around me and I wonder if it will ever really turn out the way I dream it. I found this and decided it is my new quote to keep in the back of my mind and say it to myself everytime I feel doubt. Pass it on!

Need more Recipes?

2011-07-25T07:40:00.000-07:00

I was cruising the web and came across this cool site. If you need more paleo recipe ideas this is for you. From boring to exciting! Check it out HERE.

Pregnancy and Working Out

2011-07-19T18:34:00.000-07:00

I have recently had a few clients become pregnant and decide to hold off on boot camp until after their pregnancy. This really got me to thinking, how can I help new moms stay informed, in shape and feel safe about it. In a few years I will be facing the same obstacle and I for one am not putting down the kettlebell! I plan on gaining as much knowledge as possible to help change a few ladies and men's minds. Check out this article for starters. More to come!

Like Daddy Like Daughter

2011-07-14T07:47:00.000-07:00

Pictured is Eric and his daughter Elizabeth. Eric attends MWF 6:30 am O Henry Relentless Boot Camp and his daughter on a regular basis asks if she can come to class with him. Unfortunately she is a bit young, but one cool thing is she will be attending the CrossFit Kids summer classes at RunTex for the next two weeks! I have never seen a teenager so excited to workout and have her daddy near by to catch a glimpse of what she will be doing for the next couple of weeks. Elizabeth we are glad to have you in the community and who knows I might be seeing you in class in a few years!!!

Check Out Elizabeth!!!!!!

2011-06-29T07:06:00.000-07:00

BEFORE

AFTER

I have had the pleasure of working with Ms. Elizabeth for the past 8 month. She has made some seriously amazing gains toward her fitness and weight loss goals. I am so proud of her and all the hard work and determination that she has put forth. Check the full post HERE!!!

Team Pierce and Reed!!!

2011-06-23T05:00:00.000-07:00

This Saturday JUNE 25Th

Volunteers need to complete the online orientation found here:

http://www.austinhabitat.org/sys-php/matrix/volunteerNew.php

Once completed the volunteer needs to print out the liability waver and bring it with them.

Build days run from 8:00 am to 4:00 pm.

Everyone needs to bring their own lunch and a water bottle.

Location: 5900 Sandshof Austin TX

Donate to Team Reed!!!!

CrossFit Central is partnering up with Habitat for Humanity to build a house for a local family in Austin. Team Reed and Pierce need your help! Our goal is to raise $2000 each. If you are interested in donating please click on the link below. If you are down we need your man power as well on Saturday, June 25th from 8-4pm to help hammer some nails and #DO WORK!!!! Please read below for more info! See you then!!!

Omlett Muffins

2011-06-22T13:14:00.000-07:00

I made these little guys this past weekend. Not only are they good, but they are easy. Had to share!

Ingredients

6 eggs

1/4 – 1/2 cup cooked meat (ham or sausage) cut or crumbled into small pieces

1/2 cup diced vegetables (asparagus, peppers, broccoli work well, but use what's on hand)

1/4 tsp salt

1/8 tsp ground pepper

1/8 cup mayonnaise (you can make it paleo yourself)

1/8 cup water

Cooking Instructions

Preheat oven to 350 degrees.

Grease 6 muffin tins with butter substitute or coconut oil or line with paper baking cups.

Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

Pour mixture into the muffin cups.

Bake for 18-20 minutes

Austin Fittest!!!!!

2011-06-16T18:57:00.000-07:00

Ms. Megan Parsons my coach, co-worker, and most importantly friend and has been nominated to be in the running to be Austin's Fittest! Time is running out, so it's time to get your in your vote! June 17th is the LAST Day to give Megan the recognition she rightfully deserves. Below are ALL the reasons to VOTE!

Why is Megan Austin's Fittest

Started CrossFit & lost 30 pounds in 6 months---2 yrs later it's sill gone!
Embraced the lifestyle, felt such a life change that she dedicated her life to being fit and she is the force behind Relentless Boot Camps--empowering others to change their lives!

To vote: go here http://www.surveymonkey.com/s/10fittest

Living Life to the Fullest

2011-06-14T18:01:00.000-07:00

These two cute people are my very own parents. This past weekend they traveled down from Brenham, TX to visit with my brother and attend the Rot Rally. By no means are they biker people, but they do go with the flow of life and are up to try anything. I have learned so much from these two and I think one of the greatest things they taught me was to Live Life to the Fullest. I try my best to remember this when I am having an off day. I will say that I would not be at CrossFit Central living my dream if it were not for these two crazy cats!! Thanks Mom and Dad!!!!

Deep Eddy Crew

2011-05-31T19:21:00.000-07:00

Now that the sun is coming up earlier, I get to see these beautiful ladies faces in addition to being around their positive attitudes! I'm reminded that my job is so sweet and these people are awesome! I also realize that without them, I would not have a job. So here's to all the clients that I get the pleasure to work with. Having the priviledge to be a part of your lives, makes mine so much more rewarding.

Sweet Treat

2011-05-25T05:00:00.000-07:00

Diane who attends my Brigham Exploration class made me this one day as a surprise and it was to good not to share!! Try it out I know you will love it.

Baked Coconut Custard

From Primal Blue Print Cook Book

Ingredients

1-2 tablespoons unsalted butter or coconut oil to grease dish

5 large eggs

1 1/2 can coconut milk

1/4 cup maple syrup

1tablespoon vanilla extract

1/2 cup grated unsweetened coconut (optional)

Nutmeg for dusting

Cooking Instructions

Preheat Oven to 325

Boil water on stove for water bath for the baking dish

Grease cooking dish with coconut oil

Whisk egg white for 1-2 min add coconut milk mix well

Add maple syrup and vanilla and cont to mix

Poor into cooking dish, sprinkle nutmeg on top

In a baking pan pour boiling water and place custard dish into pan with water

Bake 35-40min

Sweet New Kicks

2011-05-23T16:42:00.000-07:00

I'm not trying to get you to buy these shoes, just spreading the word about my new favorite foot apparel! My husband's friend is part of this company and sent us some of these lightweight, comfy shoes. I love them..and so does my picky husband! Check out their website:http://nativeshoes.com/

From running, to laking it, to chillin around the house....these sweet kicks are perfect. Not to mention, it's a friend of ours and they've got an awesome mission statement! Let me know what you think, may be a new CrossFit favorite!

New Lakeside Locale

2011-05-16T18:47:00.000-07:00

LCRA 5:00 PM Chillin @ the Lake

LCRA 6:30 PM gettin' Funky

The LCRA 5:00 and 6:30 PM class have a NEW shady place to call home for the next few months. These clients now have the pleasure of working out right next to the lake! Location could not be better!!!! I am so grateful to be provided with such a cool spot. These guys have been toughing it up closer to the sun than most and now will be rewarded with a cooler area. Very lucky to get to work with you all!! See you by the lake!!!

Vitamins Make it Healthy Right?

2011-05-11T08:20:00.000-07:00

If it has vitamins, it must be good for me.

It started 40 years ago with breakfast cereals (“fortified with 8 vitamins and iron”), Wonder Bread (“helps build strong bodies 12 ways!”), and sugary kids drinks like Hi-C and SunnyD (“100% vitamin C”). Now vitamins are also being added to cereal bars, energy and granola bars, and sugary drinks for adults. And we keep falling for it. The perfect example: Glacéau Vitaminwater. Without vitamins, the line of “nutrient en- hanced water beverages” would be, well, water. (Of course, Vitamin- water’s owner, Coca- Cola, has that market covered with Dasani). Like Power-C, Focus, Revive, XXX (antioxidants), Defense, and stur-D, you’d think that Vitaminwater was offering more than water plus less than a penny’s worth of C and B vitamins that most of us don’t need more of. And it does offer more...about 130 calo- ries’ worth of sugar per 20 oz. bottle.

Team Reed and Pierce

2011-05-10T18:53:00.000-07:00

Our build day is JUNE 25Th

Volunteers need to complete the online orientation found here:

http://www.austinhabitat.org/sys-php/matrix/volunteerNew.php

Once completed the volunteer needs to print out the liability waver and bring it with them.

Build days run from 8:00 am to 4:00 pm.

Everyone needs to bring their own lunch and a water bottle.

Location: 5900 Sandshof Austin Tx (Map: http://r20.rs6.net/tn.jsp?llr=nquc9pcab&et=1105463390738&s=31876&e=001DcFXhSwaaj8qj7Lsz87H2WaRjqaUGamMRFlKzm9d084BLR2_kG0-VCEnue2jxKIZzYhVUuBzONjzOTABN_ayXQzwTgFF5k11Yf2lFI4dxYk=)

Team goal 15 volunteers bring your friends!!!!!

Donate to Team Reed!!!!

Underground Strength Coach Cert in Austin, TX

2011-05-05T06:01:00.000-07:00

This past weekend I had the pleasure of taking Zach Even-Esh's Underground Strength Cert. It was a BLAST!!!! It was an honer to be able to learn from the best. Check out the video of just a little bit that went on.

Eat Some Meat!!

2011-05-03T16:33:00.000-07:00

Kaia Approves!! Get Some!

Interesting

2011-04-28T18:07:00.000-07:00

Fight for Air Climb

2011-04-19T18:19:00.000-07:00

Why Climb? When you join the American Lung Association in the fight for healthy lungs and healthy air, you help save lives today and keep America healthy tomorrow.

Join Relentless Boot Camp's climb team comprised of coaches and athletes psyched to take on this unique challenge!

This team is open to the entire Relentless & CrossFit Central community. Join us for a great workout and to support a great cause! Relentless Boot Camps are not only participating, we are also sponsoring the event on May 14th. Look out for us at the pre-race warm-up hosted by Relentless on race day.

JOIN THE TEAM!!!!

Great Info for Your Hips

2011-04-12T06:59:00.000-07:00

Moroccan Chicken from Primal BluePrint Cookbook

2011-04-07T05:00:00.000-07:00

Ingredients

2 tablespoons oil

1 onion diced

3 cloves garlic, diced

1 tablespoon finely chopped ginger

1/2 teaspoon turmeric

1/2 teaspoon cinnamon

1 1/2 teaspoon paprika

1/2 teaspoon coriander

1/2 teaspoon cumin

1/4 teaspoon cayenne

4 chicken thighs

One 14.5 oz can diced tomatoes in juice

2 cups water

1/2 cup finely chopped cilantro

1 lemon, thinly sliced

2 cups green beans, cut in half

1/4 cup finely chopped mint

Juice from 1 Lemon

Instructions

Saute onion, garlic and ginger in oil until soft and browned. Add spices and continue to saute. Next add chicken, tomatoes, water, cilantro, and lemon slices. Cover and let simmer for 30 Min. Add green beans, mint and lemon juice. Cont. to simmer till green beans are done. Serve over cauliflower rice. Take a head of cauliflower chop up in food processor and done.

TOMS One Day Without Shoes 2011 - Will You Join Us?

2011-04-05T06:46:00.000-07:00

MONICA

2011-04-04T18:53:00.001-07:00

Monica's determination epitomizes the phrase, "don't give up". I've worked with her and watched her grow and surpass downfalls that many would have crumbled under. She amazes me with her continued determination, dedication and success. She has lost over 40lbs, overcome countless obstacles and is not stopping there! I want to honor her with this blog...a small offering...but one with huge aspirations....for she deserves so much more....ultimately though, through her persistence and effort...she has gained something so much more awesome than I could ever honor her with......her STRENGTH and the realization that....she can do, whatever she puts her mind to!!......and for that matter, so can we all!!!!
Decide and act!!!

Bison Stuffed Peppers

2011-03-29T17:18:00.000-07:00

Ingredients

1 Large Bell Pepper

1/2 Finley Chopped Onion

1/4-1/3 pound Ground Bison

1 Teaspoon Oregano

Salt and Pepper to Taste

Instructions

-Preheat Oven to 400 Degrees

- Slice off top of bell pepper and scoop out seeds

- Over bell pepper with foil and place in oven Bake for 5-7 min till soft

- While Peppers are in oven saute onions in olive oil, then add bison and oregano breaking the meat into small pieces cook for 5 min till bison is slightly still pink. Season to taste.

- Turn oven to broil - spoon meat into the pepper and pressing meat down till the pepper is full as possible

Thanks Diane for the GREAT Recipe you made from The Primal BluePrint Cookbook by Mark Sisson!!!!!!!!

Do You Get Enough?

2011-03-28T18:23:00.000-07:00

It's getting hot out there and we are sweating our butts off in our workouts. The human body is made up of approximately 60-70% water. So don't to forget to drink plenty of water!!! Staying hydrated is vitally important, so try your best to get in at least 2-3 litters a day. Gauge the total amount depending on how much exercising and sweating your are doing. Replacing electrolytes is equally important, as too much water in the absence of these can lead to problems. A great way to get equally hydrated and electrolyte balanced is to use Advocare's Rehydrate replacement drink. I use it and I love it!

One heck of a Year!

2011-03-21T20:14:00.000-07:00

It’s hard to believe that I am coming up on my one year anniversary at CrossFit Central. It turns out that trading in my business clothes for Lulu was one of the best decisions I've made. Taking the plunge into a new, uncertain realm of possibility, I found myself. It has been one of the best and most exciting times in my life thus far. I am so grateful to be a part of such an extraordinary group of humans. CrossFit is so much more than just physical exercise, it's a way of life....that has changed mine. To all of you who have helped me get to where I am today, I sincerely thank you.

What Holds You Back?

2011-03-15T13:44:00.000-07:00

I heard this quote the weekend from Zach Evan-Zsh at the Real Biz Uncensored seminar and I can't get it out of my head.

The things that oppose your goals are actually the raw materials for achieving them.

Dan Sullivan

Trojan Challenge Sucess!!

2011-03-07T06:47:00.000-08:00

Over the past 8 weeks I have had the pleasure of working with Ms. Ashley Brown. She did one heck of a job on the challenge. I asked her about what the challenge did for her and here is what she had to say.

About a year ago, I started boot camp with Zach. I had been working on losing weight on my own and had seen good results, but I had gotten to a point where I either needed to do something else, or I was going to give up. I had lost about 40 pounds on my own, I was bored, and I lacked the support I needed to keep pushing myself. Someone at work asked me if I had heard of CrossFit, and I hadn’t, so I decided to look it up. I found CrossFit Central’s web site and I was immediately intrigued. I was also very intimidated by the indoor classes, so I decided to try boot camp. That’s it, I've been coming back for more ever since.

When I started boot camp with Zach, I weighed about 170 pounds. He had me start journaling my food and helped me tweak my diet. (Ok, not just tweak, completely change…) He also made me hold myself accountable for my life. I saw tremendous results and when the Trojan Challenge came around, I decided to sign up. I wanted to add some more workouts and I also wanted to lose that last little bit of fat. With the support of Zach and you, I was able to reach my goals. I have never been as lean as I am now, even though I was slim growing up. Also, I have a lot more strength and confidence. Having you and Zach as coaches is awesome because when I am having a bad day, or am lacking confidence in myself, you two show me that you have confidence in me.

When I first started boot camp, I had trouble doing push ups on my knees and now I am doing them on my toes. I honestly never thought that I would ever be as strong as I am today. I think that this challenge gave me that last little push I needed to get to the point that I am at. It is also crazy to me that when I started boot camp with Zach, I wore a 12-14, and now I wear a 4-6. I am finally getting to a point where I am comfortable with the way that I look. As a result, my goals have shifted from losing weight to gaining strength.

Med Balls!!!!!

2011-03-02T05:00:00.000-08:00

Brigham Exploration is CrossFit Central's Relentless Boot Camp's newest Corporate account. They just recently have purchased a total of 24 Med Balls! This company is taking it to the next level with their dedication to their employees fitness. I am so proud to be a part of this and I only hope that more companies out there adopt this same philosophy. Way to go Brigham!!!!

Pizza!!

2011-02-22T05:00:00.000-08:00

You can still have pizza!!!!! Here is a different way to make it happen.

INGREDIENTS

3 tsp olive oil, divided
1 cup almond flour
3 Tbs cashew butter
1/3 cup egg whites
1/2 cup chopped onion
2 cloves minced garlic
1 chopped red pepper
1/2 cup halved grape tomatoes
1 large Italian sausage, cut in 1/2" slices
1/2 cup marinara sauce
1/2 tsp oregano
1/2 tsp fennel seed

INSTRUCTIONS

Mix almond flour, cashew butter, and egg whites in a small bowl. This makes the dough.
Cover a pizza baking sheet with 2 tsp of olive oil, then spread the "dough" mixture over it, making a 1/4" thick crust. Preheat the oven to 250 F.
In a skillet, add the remaining olive oil and the sliced sausage. Once browned remove from skillet and place in small bowl.
Add the garlic, onions, and red pepper to the skillet. Sauté the veggies shortly. You do not want them to be too soft.
Cover the dough with the marinara sauce, then add the meat and all the vegetables except the tomatoes. Add the oregano and fennel seed, then bake for 30 minutes.
Remove from oven, add the halved tomatoes.
Make sure to be careful when lifting slices off the pan. The dough will be be as thick as normal so make sure to use a spatula.
Makes 4 servings.

Always Remember

2011-02-11T05:00:00.000-08:00

"Our attitudes control our lives. Attitudes are a secret power working 24 hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force."
— Tom Blandi

I love this quote! Your attitude can make or break any situation. Make the best out of what you have and make it work in your favor. Change the way you look at things and the things you look at change.

Work and Working Out: Why not do them Together!

2011-02-09T05:00:00.000-08:00

I have recently started coaching an awesome corporation! Brigham Exploration is a local company with extraordinary employees! I have been honored with the great pleasure of assisting these people in achieving their fitness goals. Four days a week I get to watch these guys and gals push it to the limit on their break from work! It is amazing to be a part of their transformation at their job. I am blown away at the fact that their employer is providing their staff with this wonderful privilege. Even more amazing is the amount of energy and passion that these folks bring to each workout. I really hope the word gets out and more companies offer this kind of exceptional benefit to their employees. I wish that more businesses focused on health and physical fitness like Brigham does! Spread the word!!

Super Star Karen

2011-02-05T05:00:00.000-08:00

Karen rocks!! She has been participating in Relentless Boot Camps for almost two years now. She is so committed to her health and fitness that she attends classes 5 days a week, even in the nasty 17 degree weather that hit Austin this week. Karen has made many gains in her fitness, such as increasing her kettlebell weight over the past 6 months from 15 lbs to 25 lbs. She is always one of the top finishers in class and she completes all push ups on her TOES!!!!!!!! I am so honored to coach Karen and proud of her determination to keep fitness in her life. Karen, keep up the GREAT work and I know you'll reach all your fitness goals for 2011!!!!

Quote for the day

2011-02-01T05:00:00.000-08:00

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

Earl Nightingale

Preparation is Key

2011-01-30T16:51:00.000-08:00

A friend used to say to me, failing to plan is planning to fail. So true when it comes to achieving your goals. In regards to diet, this is huge. If you don't have the right foods, your not gonna eat the right foods. Similarly, if you have the right foods ready to go(cut up, cooked, etc), your going to eat the right foods. At my house, we pick one day a week to cut/cook/prepare our meals. This way when your running late in the morning or getting home late in the evening, you just grab it and go. After the above preparation, which takes about 30 minutes, the longest it takes to create a balanced meal is about 7mins(less if raw only). So, spend a day to plan ahead, it makes it so much easier to stay on point and eat well!

Recovery: Goodnight, Sleep loose (not tight!)

2011-01-26T05:00:00.000-08:00

It is super important to fully recover from your workouts. Sleep is your best friend, but good sleep is sometimes as hard to find as a good friend. Lately, I have struggled with getting a solid 8 hours of sleep in which I wake up feeling great. Neck pain was my biggest nemesis and it prevented me from falling in to deep REM sleep. Biomechanics are just as important with sleep positioning as exercises. I recently purchased an awesome memory foam pillow. It's concavity supports my head and neck so much better. I have been sleeping so much better and it's amazing the benefits a truly good night of sleep can bring. So....lets use proper technique in all that we do; working out, eating and my favorite: SLEEPING!

Operation Cookies

2011-01-24T07:26:00.000-08:00

It's that time again!!!! Every weekend when you are out running errands you will be asked by a cute girl scout "would you like to buy some Girl Scout Cookies?" I have come up with the perfect answer: Sure, can I buy a box to donate? The answer is YES!!! You can buy cookies and still feel great afterwards. The Girls Scouts have Operation Cookie, you pay $3.50 for a box and they will be donated to soldiers who really need a sweet treat. The guilt is gone and a good deed done!!!!

CFC Ladies Changing the World

2011-01-20T05:02:00.000-08:00

Form 3, a women’s world tour will travel to 5 cities across America to influence, motivate, and inspire women to create and forge new paths to fulfillment and purpose in their lives. Carey Kepler, Jessica Sharratt and Crystal Nelson are joined by lululemon athletica to host the tour.

Form 3 Kickoff: February 5th, 2011 in Austin, TX

What You Can Expect

Friday evening social @ Lululemon

21 days to food freedom with Crystal Nelson

strength and beauty with Jessica Sharratt

goal, vision, and creating the life you desire with Carey Kepler

lululemon product testing

workout with the ladies

lululemon function show

Saturday night meet for dinner with the ladies

This is one event that you will not want to miss!

Quick and Easy

2011-01-18T17:02:00.000-08:00

Over the holidays my sister-in-law shared one of her favorite ways to cook brussels sprout with me. It's super easy and sooo good.

Ingredients
brussels sprouts
one sweet potato
salt
pepper
cayenne-pepper
coconut oil

Cooking Directions
Preheat oven to 400
Cut the sweet potato into small slices
Cut Ends off brussels sprouts
coat bottom of pan with coconut oil
place sweet ptoatos and brussels sprouts in to pan and mix around in oil
add salt and pepper to taste and last but not least add a little cayenne pepper for that extra kick
Cook until sprouts are browned on outside

The sweet potato adds just the right amount of sweetness and now you have the perfect dish!

What's your Purpose?

2011-01-13T13:33:00.000-08:00

Life without a purpose is a languid, drifting thing; every day we ought to review our purpose, saying to ourselves, 'This day let me make a sound beginning
-Thomas Kempis

Holla Hotties

2011-01-09T18:28:00.000-08:00

For the next 8 weeks this lovely group of tough girls are going to take it to the next level. The Trojan Challenge kicked off Saturday and everyone is super motivated and goal oriented. We will be pushing each other, holding each other accountable and cheering each other on! I am so lucky to be coaching and participating with such a great bunch! PR's will be made, goals achieved, bonds created and lives changed! Not to mention a ton of fun had by all. Progress and triumphs will be posted and honored. Go Ladies!!!

A New Year with New Goals!

2011-01-02T17:48:00.000-08:00

Forget resolutions....lets talk revolutions. That's right, a real change, a real challenge! Something bigger than you, yet within you. The Trojan Challenge encompasses all that and more. Ever wanted to see how far you could go, how much you could do, or how long you could last? Now's your chance! Be one of the brave few who take on something amazing that will produce phenomenal results....both mentally and physically. I shall salute you all who dare! Oh and don't be afraid, for fear is nothing but a made up word. Get 'em!!!!! Show yourself what you can really do!!!

For More info CLICK HERE!!!!

Tabatta Style for Christmas

2010-12-24T16:38:00.000-08:00

I am at home for the Christmas Holidays and I needed to get a workout in.  So with no equipment available, I decided to do a whole lot of tabatta!!! I downloaded a tabatta app to my phone to keep track of the time for me. This worked great! Just goes to show that you can get a good, solid workout in wherever and whenever. Keep it up, no excuses!

And it went like this:
10 min warm up with jump rope
tabatta- 8 rds 20 sec of work followed by 10 sec rest
          Push ups
          Squats
          Burpees/Sprints (16 rounds) Yikes!
          bicycles/sit ups

M&M's - Cupboard

2010-12-15T05:00:00.000-08:00

This is so not related to CrossFit but it's to FUNNY to not share! Make sure you watch it all the way to the end. I laugh out loud every time I see it!!

Last UTB for 2010!!!

2010-12-14T06:00:00.000-08:00

Looking for something to do to get your weekend started off right? FREE Community workout Saturday,

December 18th , from 8:30-9:30AM at Town Lake Under the Mopac Bridge. Open to current clients and the public. The workout is capped at 60 people. Get there early and be sure to bring your kettle bell.

After the UTB - Kettlebell Workshop @ Town Lake

10am-11am, Capped @ the 1st 50 people that arrive

Open to the current clients only

*You must bring your own Kettlebell to the workshop

After the UTB stay for an hour long workshop designed to fine tune kettlebell movements and improve your form on more advanced kettlebell exercises

Brussel Sprouts Wok Style

2010-12-13T06:47:00.000-08:00

I always cook my brussel sprouts in the oven, but last week my oven died. I was craving these little green cuties so I decided to used the stove top to whip them up and they were even better this way.

1 bag brussel sprouts

1 clove garlic

1/2 tablespoon shallots

salt and pepper to taste

all cooked in coconut oil

What I Eat for Breakfast

2010-12-08T06:00:00.000-08:00

Needed a quick breakfast and only had left overs to my name, this was the best dish I had all week! The best part is it took less than 5 minutes to make.

Ingredients

2 eggs

4 strips of chicken from My Fit Food

6 pieces of mixed zucchini and squash

1 Cup left over Kale Recipe

1/2 avocado

all cooked in coconut oil

Relentless Boot Camp

2010-12-07T16:36:00.000-08:00

Alright guys and gals, be one of the first 25 people to cut out the Relentless Boot Camp ad on page 61 of the current (December) Austin Fit magazine and to receive 15% off a Relentless Boot Camp kettlebell and up to $30 off boot camp. Not only that but you will also be entered into a December prize drawing for some awesome prizes! So go find the ad on page 61 of Austin Fit now and do it!!! Good luck to all!

Heart

2010-12-05T05:43:00.000-08:00

The Relentless Bootcamp LCRA 6:30 pm class meet M/W/Th nights on top of the 3rd floor of the LCRA parking garage in 110 degree summer heat and 32 degree freezing cold. I have had the pleasure of coaching this great group of athletes for 4 months and I am loving every minute of it. This crew will come out after a long days work and give the workout everything they have and not give one complaint along the way. They have so much passion towards life and are continually pushing themselves! I derive so much pleasure out of working with them, sometimes I think I am getting more out of it than they are. I am very proud and honored to coach these individuals and I salute their ongoing efforts to achieve ultimate fitness!

Perfect Match

2010-12-02T06:00:00.000-08:00

I have had the pleasure of coaching mom and daughter team Merrily and Caroline. These two push each other and are the perfect pair!!! They boot camp, train and run half marathons together. I can't think of a better way to spend time together than that. Motivation can be found anywhere....what better place than with a friend or family member. "Happiness held is the seed; happiness shared is the flower."

Best Of Austin!!!!

2010-11-30T08:29:00.000-08:00

Make it Happen, today is the last day so

VOTE!!!!!

Tomato Basil Soup

2010-11-17T14:43:00.000-08:00

I LOVE Tomato Basil SOUP!!!! Nothing sounds better in a cold day. Here is a quick easy recipe paleo recipe I found. I have included the website below to check out more delicious foods to try.

Ingredients

1 large yellow onion, diced

3 cloves garlic, finely chopped

2 TBSP olive oil

1 large or 2 medium sized carrot, diced

3 celery stalks, diced

800g can diced tomatoes

1.5 - 2 cups chicken stock

3/4 cup fresh basil, roughly chopped

Salt and pepper

Directions

1. In a large pan saute onion and garlic in olive oil for 5 minutes, or until onion has softened.

2. Add carrot, celery, diced tomatoes and stock and cook for another 10-20 minutes or until

vegetables have softened.

3. Add basil and cook for a further 2-3 minutes.

4. Allow to cool for a few minutes, then place in a food processor to form a smoother texture, still keeping it a little chunky.

5. Add salt and pepper to taste.

Recipe From http://paleojustdoit.blogspot.com/

The Victor

2010-11-15T07:33:00.000-08:00

The Victor

Poet: C.W. Longenecker

If you think you are beaten, you are.

If you think you dare not, you don’t

If you like to win but think you can’t,

It’s almost a cinch you won’t.

If you think you’ll lose, you’re lost.

For out in the world we find

Success begins with a fellow’s will

It’s all in the state of mind.

If you think you are outclassed, you are.

You’ve got to think high to rise.

You’ve got to be sure of yourself before

You can ever win the prize.

Life’s battles don’t always go

To the stronger or faster man.

But sooner or later, the man who wins

Is the man who thinks he can.

Best Quote Ever

2010-11-11T14:17:00.000-08:00

“The irony of commitment is that it’s deeply liberating – in work, in play, in love. The act frees you from the tyranny of your internal critic, from the fear that likes to dress itself up and parade around as rational hesitation. To commit is to remove your head as the barrier to your life."

How Starbucks Saved My Live – A Son of Privilege Learns to Live Like Everyone Else by Michael Gates Gill.

Take a Stand, VOTE!!!!!!

2010-11-10T06:35:00.000-08:00

2010 Best of Austin Awards! We need your help taking the 'win' for Best Gym & Best Boot Camp categories. Place your vote and spread the word to your friends and family. CLICK HERE!!!! to find out more info and vote! It will only take you 1 minute!!!!!

PARKOUR DOG

2010-11-02T07:49:00.000-07:00

Kale Chips

2010-10-31T17:40:00.000-07:00

Ingredients

1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

Directions

Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.

I LOVE kale and here this is just one more tasty way for me to get it in and have a salty crunchy treat!!!!

Relentless

2010-10-28T06:21:00.000-07:00

Here they are, in all their glory, the CC Relentless ketttle bells!!! I am so excited to have them and I can't wait to start incoporating them into my classes. We are going to be taking it to the next level in the Relentless Boot Camps by using kettle bells to gain strength and increase fitness. If you are ready to spice it up and learn some new moves then come check it out!!

Kettle Bell Certified

2010-10-26T17:06:00.000-07:00

This past weekend I made the trek up to Houston with my husband and two pups in tow, to get my kettle bell certification. I have used kb's for about two years; in my CrossFit Central workouts and also in the boot camp classes I coach. I had the best time learning from Jeff Martone. He really knows how to break down each move and gives you little tricks to help each exercise come out perfectly. Being trained by the best and practicing diligently, definitely show. I learned so much in one weekend, it was incredible! Watch out boot camp kettle bell cleans here we come!

FREE Relentless Boot Camp Workout

2010-10-19T09:39:00.000-07:00

Looking for something to do to get your weekend started off right? FREE Community workout Saturday, October 23rd, from 8:30-9:30AM at Town Lake Under the Mopac Bridge. Open to current clients and the public. The workout is capped at 60 people. Get there early and be sure to bring your kettle bell.

Mobility

2010-10-17T18:13:00.000-07:00

Baby Kaia!!!

2010-10-07T06:26:00.000-07:00

Here is a pic of my new baby niece Kaia. This little girl decided to come into the world at 30 weeks and

2 lbs 1.5 oz. I think about her struggles and realize that she is choosing to take on whatever hardships she needs to without having the capacity to decide to. This is something we should all think long and hard about. If someone this small can choose(select freely) to persevere no matter what, then we can decide(select based on reasons) to take on all that life throws us, full force. I am so proud to be part of their family. I know that she is going to be strong and amazing just like her parents!

The reason for this post is to let you know that no matter what it's not all that bad. At time life can be hard but all in all it is what you make of it. You can get mad and let it get you down, or you can embrace it and make it something beautiful. I am very thankful that I have Sara and Todd my sister and brother in law in my life to remind me of this everyday when I see pics of Kaia. These two are a prime example of people that can make lemonade out of a lemons. I want to thank Sara, Todd and everyone in my life for helping remind me the importance of making the most out of every day. Much Love guys!!

Nothing Can Stop Her!!!

2010-10-06T06:17:00.000-07:00

Cindy is one woman that can not be stopped!!! Come rain, sleet, snow, extreme Texas heat, or even a broken toe she is at 5:00 PM LCRA boot camp making it happen. Cindy went on a short weekend trip and came back with a broken toe. She hated missing class so she had her husband cut out the big toe of an old pair of shoes. Now that is what I call determination and perseverance!!! This drive in people just reiterates why I chose this path in my life. Thanks Cindy!!!!

Perseverance

2010-10-05T12:00:00.000-07:00

I came home one afternoon to this pic my husband took of himself in the mirror with with his SicFit hat on. He was pumped about his new tattoo and what it mean to him. The first thing he said to me was "show this to Jeremy and see if he likes it". Of course I laughed and brushed him off. The more I thought about it though, Jesse was on to something. It takes perseverance to get through a tough workout, eat the right foods to fuel your body and to live a healthy life style. I think he summed it all up in one photo!

Overhead Squats

2010-10-03T18:24:00.000-07:00

During the month of September Relentless coaches put out a challenge to their clients. This time it's 500 overhead squats 250 on the right and 250 on the left. This is tough! Many of my clients took the challenge and killed it! Above is Holly, she attends my LCRA 6:30 PM boot camp hitting her squat perfectly!!!! I am so proud of everyone for taking challenges on. The benefits they are reaping are very apparent. Challenge yourself today!

Kettlebell Juggling | Crazy Kettlebell Juggling Moves

2010-09-28T10:15:00.000-07:00

Gazpacho Recipe

2010-09-20T08:08:00.000-07:00

Gazpacho Recipe

INGREDIENTS

6 ripe tomatoes, peeled and chopped

1 purple onion, finely chopped

1 cucumber, peeled, seeded, chopped

1 sweet red bell pepper (or green) seeded and chopped

2 stalks celery, chopped

1-2 Tbsp chopped fresh parsley

2 Tbsp chopped fresh chives

1 clove garlic, minced

1/4 cup red wine vinegar

1/4 cup olive oil

2 Tbsp freshly squeezed lemon juice

Salt and fresh ground pepper to taste

6 or more drops of Tabasco sauce to taste

1 teaspoon Worcestershire sauce (omit for vegetarian option)

4 cups tomato juice

METHOD

Combine all ingredients. Blend slightly, to desired consistency. Place in non-metal, non-reactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend.

Pic is Worth a 1000 Words

2010-09-16T18:20:00.000-07:00

Do you AdvoCare?

FREE Under the Bridge Workout!

2010-09-13T18:55:00.000-07:00

Looking for something to do to get your weekend started off? FREE Community workout Saturday, September 18, from 8:30-9:30AM at Town Lake Under the Mopac Bridge. Open to current clients and the public. The workouts is capped at 60 people. Get there early and bring you Kettlebell!!