Melissa participated in the last Strength & Beauty session and saw amazing results in just 4 weeks! She lost 5 lbs, 2% body fat, and inches all over including over an inch in her waist and hips. Melissa proves that dedication and hard work yields major results! 4 weeks was just the beginning of her journey toward a more healthy lifestyle and I can’t wait to see how she continues to progress. 

I signed up for Strength & Beauty mostly just to see if I could do it.  My husband is enrolled in a Relentless class and he encouraged me to try S&B.  Although I considered myself a relatively healthy person, I had never tried a very restrictive diet and had never been much of an athlete.  But when I threw my back out recently during a move to a new house, I knew I needed to get stronger.  So my mantra for the duration of the challenge became: Strengthen. Tone. Stick with it!

I learned a lot from taking on this challenge.  First, I learned that I’m capable of sticking with something for 28 days (with the exception of my sister’s bachelorette party weekend, during which I completely fell off the wagon…and got right back on again when it was over).  Second, I learned that there will always be an excuse not to work out or eat right.  Always.  You just have to keep your eye on the prize and choose wisely.  Third, I learned I wasn’t as healthy as I thought I was and that what you eat really does make a difference. 

My goal wasn’t weight loss, but I lost pounds and inches.  The results were almost immediate in the way my clothes fit.  I think I can see a muscle in my arm that I didn’t know existed.  I can actually do a push up!  The workouts were tough but I could feel myself getting stronger as they went on.  My husband was a champ to eat Paleo along with me.  Coach Lauren was encouraging and great!

I’m now enrolled in a Relentless class and I know I couldn’t have done it without S&B!  I would recommend this challenge to anyone ready to make a big lifestyle change.  If I can do it, trust me, you can too!           

Next session starts Tuesday June 5th! Register here. 

I could eat Mexican food every day (and I probably do 5 days out of the week) and Takoba is one of my faves. Just east of I-35 on 7th Street, Takoba offers lunch/dinner daily and a weekend brunch. For a healthy meal, I construct my own order of Pastor taco meat on a house salad with a side of guac. Their ceviche is also a great appetizer and it’s hard to skip a house marg (no simple syrup) on a sunny afternoon! There’s even a gluten-free menu and it’s easy to order a great meal without the rice, beans and tortillas. See you there!

Running (especially long distances) has become synonymous with getting fit or losing weight. It’s paired with the idea that cardio is the fastest and most effective method for fat loss which is simply not true. Cardio has its beneficial role in overall fitness, but running long distances without proper form can actually be detrimental to your training. It can also deplete muscle mass as well as bone density in some cases. This picture is a perfect illustration of that fact…

The misconception is that low intensity cardio burns more fat than carbohydrates. While the fuel source does come from both fat and carbs, the body uses a mixture of these fuels for energy. Low intensity cardio burns a greater percentage of fat when you’re looking at the ratios, but high-intensity cardio (sprints) uses more energy overall. Another misconception is based on the idea that oxygen is required for fat to be burned as fuel which is why many assume aerobic activity (like running on a treadmill at a slow pace) conserves the body’s oxygen. Sprinting (anaerobic) actually increases your max VO2 and leads to excess post-exercise oxygen consumption (EPOC) which basically means your body continues to burn fat during the recovery time from exercise. 

Here are some of the many benefits of the SPRINT:

***Check out Coach Jess’ sprint interval wod to get started!

Sources:

CrossFit Endurance

“Why Sprinting is Essential” - Mark’s Daily Apple

Benefits of Sprint Training vs. Traditional Aerobic Training - National Council on Strength and Fitness

This past month we’ve started a Relentless Athletic Training class at Luke’s Locker downtown on T/Th at 7 am. The location is ideal with free parking and a huge park setting with views of the skyline! A new T/Th class is forming next month at 6 am! Perfect time to beat the heat and traffic! Contact me if you’re interested.

I’ve been reading a lot about minerals lately and through my own research, hope to bring you a brief overview of some nutrients your diet may be lacking. Zinc is often overlooked and not surprisingly,studies have shown that about 75% of the Western population have suboptimal intake. Zinc is an essential mineral that the body does not produce on its own. We also excrete zinc on a daily basis and these numbers increase with coffee or alcohol consumption, excessive exercise and stress. It’s important that we get zinc from our diets or take a supplement as there are a lot of reasons that zinc is good for you!

Here are 5 reasons zinc is a miracle mineral…

1. Builds & repairs our cells and tissues - maintains strong muscles and healthy bones, builds immune cells which is why it’s a natural medicine for a cold
2. Fights against damaging free radicals
3. Aids in digestion - helps produce digestive enzymes and stomach acid
4. Regulates blood sugar levels - *zinc is needed to make insulin!
5. Gives you energy!

I am so excited that Austin has a chicken al carbon place that emphasizes high-quality, organic meat. I have been a fan of Pollo Rico for an easy go-to meal when you’re running low on time, but I also knew that I wasn’t getting the best quality. Thankfully, Fresa’s (same owner as Perla’s and Lambert’s) is now here and I have been raving about their chicken all week! Head to 10th & Lamar and try the #2!