24 Day Challenge!

At CrossFit ATX we are inviting everyone to do our 24 Day Challenge through Advocare to jump start you weight loss for the summer. It is time to get ready for pool and beach season. We are havign a nutritional seminar on April 13th at 7:30 pm at the CrossFit ATX gym. We invite everyone to come out and learn more about the right combination of nutrition, exercise and supplementation to get you the results you want.

'A study published in the Journal of the American Medical Association (JAMA), funded by Weight Watchers, found people who followed the Weight watchers Points program for two years LOST AN AVERAGE OF 6 POUNDS'....Advocare 24 Day Challenge, over 40 participants so far, average weight loss over 13 Lbs and 3% body fat.

I am pumped! I already recieved my Advocare products and have my meal plan prepared. I am ready to take off an extra 4% body fat in the next 24 days who is ready to transform their bodies with me?

Who's ready to get started?

Success!

Success is not fame, money or power!

Success is waking up in the morning so excited about what you have to do that you literally fly out the door.
Success is getting to work with people you love.
Success is connecting with the world and making people feel.
Success is finding a way to bind people together who have nothing in common but a dream.
Success is falling asleep at night knowing you did your very best.
Success is joy, freedom and friendship.
Most importantly success is LOVE!!!!

Rocky!!!

"When Things got hard, you started looking for something to blame. Like a Big Shadow. Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it...

You've gotta hit as hard as life. It ain't about how hard you hit, it's about how hard you can get hit and keep moving forward. How much can you take and keep moving forward? That's how winning is done.

If you know what you're worth, Go out and Get What Your Worth. But you gotta be willing to take the hits. And not pointing fingers saying you ain't where you wanna be because of him or her or anybody. Cowards do that and that ain't you. You're better than that."

Leadership!

The ultimate measure of a man or woman is not where he/she stands in moments of comfort, but where he/she stands at times of challenge and controversy.
-Martin Luther King, Jr.

Our Greatest Fear

"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, 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 won't 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's not just

in some of us; it's in everyone. And as we let our own light shine, we

unconsciously give other people permission to do the same. As we are

liberated from our own fear, our presence automatically liberates

others.”

Nelson Mandela

Priorities

Priorities

By Nicolette Clancy
We "want" the praise
but can't make the effort
We "want" close family
but don't have the time
We "want" a strong faith
but can't make a commitment
We "want" the love
but have nothing to give
We "want" to relax
but won't turn off the distractions
We "want" the skill
but can't find the time to practice
We "want" the peace
but continue to argue
We "want" these things
but apparently not enough


Life is all about making priorities, what are your priorities?

This poem hits close to home for all of us. At some point we all say I want to be a better son, daughter, parent, athlete, co-worker, husband or wife. We have all said to ourselves, I want to be healthy and fit. I want more meaningful relationships in my life. I want a better relationship with God. We say these things on a daily basis... Why is it that we all want these things but we just aren't willing to make these things priorities in our lives so we can have them? Maybe Nicolette Clancy said it best in this poem... Maybe we just don't want them bad enough!

I believe that we have become accustomed to taking the easy way out of things. Allowing ourselves to become to comfortable in our lives. We allow our daily stressors distract us from what is truly important in life. We have allowed ourselves to be okay with mediocrity. I say it is time for a change"! Now is the time make yourself a priority. Whatever the goal may be, make it a priority in your life and go after it. Get comfortable being uncomfortable! This is when you will find your true strength and accomplish great things in your life.

CrossFit has been my vehicle for change in my life. It has shown me how to get comfortable being uncomfortable. It has shown me how to go the extra mile to make sure I get the results I want. It has taught me to never settle for mediocrity. All these lessons I have learned in CrossFit I have been able to carry over into my personal life. CrossFit has helped me to improve my relationship with God. It has taught me to put in the extra effort and make time for my family and friends. It has also taught me how to be a leader and set a good example for others. It is because of my love for CrossFit that I am the person I am today!

So let me ask you again... Life is all about making priorities, what are yours?

It's game time!

I am ready guys! I have 5 weeks until the CrossFit sectionals. The count down begins tomorrow.

I am so excited and ready to compete this year. I have prayed everyday for the last year...I have given thanks to God everyday for all he has blessed my life with, and asked him to please give me the strength both mentally and physically to be a true competitor this year in the CrossFit games. I am confident that on the day of the competition I stand up against all of the other amazing athletes at my sectional and be able to say I have done all I can do to prepare for this competition. I have given 100%, and no matter what happens... win or lose, I have no regrets.

I Love CrossFit!!!

Live as if your were to die tomorrow. Learn as if you were to live forever. -- Gandhiji

CrossFitters... Never stop learning, always strive to improve yourself. Do not be afraid to take chances, this is when you will find out what you are truly made of and life will be most rewarding.

Breakfast: 9 a.m. (3 blocks)
1 egg, 4 egg whites
3 tbsp almond butter
1/2 cup cantaloupe

Snack 12:00 p.m. (pre-workout)
1/2 cup natural apple sauce
1 egg
3 almonds

Lunch 2:30 p.m. (3 block, post-workout)
3 oz turkey
3 tbsp avocado
2 cup spinach
1 cup okra
1/2 cup pineapple

Snack 5:30 p.m. (1 block)
1 oz turkey
3 almonds
1/2 apple

Dinner 8:00 p.m.(3 block)
4.5 oz fish
2 tbsp avocado
1 cup spinach
1 cup okra
1 tbsp almond butter

The only way of finding the limits of the possible is by going beyond them into the impossible.

"The only way of finding the limits of the possible is by going beyond them into the impossible" Arthur C. Clarke

Do not be afraid to push the limits guys it is only then when you will find out what you are truely made of!

Food Journal 2-2-2010

Snack: 6:00 am
1 oz chicken
1/2 pear
3 almonds

Breakfast:9:00 am
1 egg, 4 egg whites
3 tea spoons almond butter
1/2 cup cantelope
1/2 pear

Snack: 11:00 am
1 egg
3 almonds
1/2 cup natral apple sauce

Lunch 2:30 pm
3 oz turkey
3 table spoons avocado
2 cups steamed spinach
1 cup pineapple

Snack:5:30 pm
3 almonds
1 oz chicken

Dinner 8:00 pm
4.5 oz salmon
1 cup broccoli
1 cup spinach
3 table spoons avocado

The future depends on what we do in the present. - Mahatma Gandhi

The future depends on what we do in the present. - Mahatma Gandhi

CrossFitters... How true is this quote? Work hard today, and let CrossFit be your vehicle to success. If you do this you will be able to accomplish many things in your life that you never thought you would be able to do. "pull ups and muscle ups"

Good luck to all of my CrossFit Teams doing the February Zone challenge. I am here for you to guide and motivate you through the challenge. I will also be posting my food log daily to my blog so you can see what I eat on a daily basis to fuel me through my day as well. Hopefuly it will help give you some different ideas on how to plan your meals as well.

I am the luckiest girl in the world!

I feel like the luckiest girl in the world! I have the most amazing family and friends in the world. I wanted to share with everyone how thankful and blessed I feel to have these amazing and supportive people in my life.

I just want to say how thankful I am for my Parents and my Grandparents. They have taught me that with hard work, sacrifice and determination there is nothing in life that I can not accomplish. They have been there for me every step of the way supporting my dream of starting 512 CrossFit. No matter how hard times get they are always there for me. I love my parents and Grandparents so much, and I thank God for them everyday!

I also wanted to say how thankful I am for my wonderful friends. God has truly blessed me by bringing these people into my life. I am so thankful that I get to spend everyday with these guys. My friends are the most motivating, supportive and positive influences in my life. Everyday they push me to strive to be a better person. They never allow me to be complacent in life. It is a wonderful feeling to have people in my life who share the same goals and dreams that I do.

I AM THE LUCKIEST GIRL IN THE WORLD!!!!

Words to live by...

Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings us, but by the attitude we bring life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that brings extraordinary results.

I truly believe in this... If you can bring a positive attitude to whatever you are doing, whether it be training for a competition, becoming more successful in business or improving relationships you will make great strides in life.

So remember crossfitters even when things get rough and you don't think you can go on any longer.... You don't think you can lift that bar even 1 more time and you want to quit... A positive thought to yourself or comment to your fellow classmates can take you to places you never imagined possible.

"GRACE"

Oh how I love Grace! This week all of the indoor CrossFit classes have been attempting "Grace" for the very first time. The 512 CrossFit coaches also did Grace today. I was a little disappointed in the fact that I didn't go a best time today, but on a positive note my clean and jerk form looked more solid today than it has in a while. My form did not break down through out the entire workout. I have been taking the time every day to practice my form at lighter weight to make sure it doesn't break down during my workouts.

"Success does not consist in never making blunders, but in never making the same one a second time"

"Success does not consist in never making blunders, but in never making the same one a second time". Josh Billings

I wanted to take some time today to talk about one very important aspect of training that most people forget about. That crutial part of training is recovery! I chose this quote because I made a huge mistake in my own personal training last year and had an injury that cost me 6 months of forced recovery time, and a horrible performance at the CrossFit qualifier in 2009. I did not take the time to actively recover properly with the intense workouts we were doing and went in to Adrenal Failure. This is NOT Kidney Failure!!! Adrenal failure is what happens to a lot of athletes who put there bodies under a high amount of stress on a daily basis and do not take the time to adiquately recover. Adrenal failure is when your hormonal sytem shuts down and stops producing the hormones your bosy needs to stay healthy. Once your adrenal system shuts down on an athlete all they can do is back off and wait for your system to reset and start producing hormones again.

This year along with my nutrition being 100% better I am taking the time to actively recover in my training cycles. I use injury prevention, trigger point therapy, massage, yoga, Advocare products and 8 hours of sleep to make sure my body recovers each day. Taking care of your body every day will allow you to take your body to places you never dreamed it could go. The sky is the limit!!!

Day 10 of my Paleo challenge!

I have made it successfully to day 10 of my paleo challenge. I have to admit this weekend was really tough for me. It was my best friend's birthday celebration. The plan was to go to dinner and then a bar afterwards. Making through the party was the hardest thing I have have had to do mentally in a long time. Let me tell you it really sucks to be the one at the party not eating or drinking along side all of your friends. Especially when one of your friends orders a plate of hamburgers and fries which happens to be your favorite junk food.

Even know the temptations was certainly there, I did not give into them. I took my own bottle of water to the bar to sip on all night and snacked on the raw almonds and dried fruit I brought in my purse. Luckily all my friends are very supportive of my challenge and did not try to pressure me into going off track even for one night.

Like I said in my last blog. A good support system for accountability is the key to getting to your goals. If you can surround yourself with a community of supportive like minded people like I have at 512 CrossFit you can achieve anything you put your mind to.

Day 6 of my 30 day paleo challenge!

Today is day 6 of my 30 day paleo challenge. It has been okay so far this week until today. I am an ex sugar addict and I love grains of any kind. After 6 days of having no grains or refined sugars I am finally starting to crave them. I want a sandwitch or a diet soda so bad!!!!! I will not cave into the cravings though!

When I am having cravings I think about things that motivate me. The first thing I think about is that I made a commitment to my other coaches to follow through with this challenge. The second is that I want to go to the 2010 CrossFit games more than anything in this world. I know that the competition is really tough and I have to be the best I can be to compete at that level. I want to be able to to stand up against my competition and know that win or lose I did everything in my power to be the best athlete I can be on that day. The last thing I think about is the video on the CrossFit Journal of the women's "chipper". I think of Tanya Wagner and and the look on her face when she finished her last muscle up after she was so worried she wouldn't be able to complete them. I want to feel that feeling... I want to know what it feels like to to take your body to a place you never thought you could physically go. That is what keeps me from giving into those cravings.

My advice to anyone starting a new diet or healthy way of eating is to figure out what your specific goal is. From there find an emotional connection to your goal to keep you motivated and on track. Last would be to have a support system that helps to keep you accountable for your goals.

30 Day Paleo Challenge!

January 4th is not only the start of a new year, but it is the start of the 512 CrossFit Coaches 30 day paleo challenge. On this challenge we are going to eat only lean meats, fruit, veggies, nuts and oils. No grains or refined sugars of any kind! Through out this challenge we will be posting our daily meals and some recipiets for everyone to try out. Remember fitness is just as much about proper nutrition as it is exercise. You can be over fat and be fit, but you can not be over fat and eat paleo!!!

Today I for dinner I had tuna steak seasoned lemmon pepper and dill. I put it on a skillet and cooked about 4-5 minutes on each side until fully cooked. I also drizzeled a little olive oil on the top of the fish to help the seasoning stick. I also sauteed raw baby spinach, fresh mushrooms, and almond slivers. It was delicious! Try this meal some time you will love it. It is also really good with a salmon steak.