No more Excuses! Make a Change Now!

Inspired by Coach Carey Kepler's recent success with getting ripped after her pregnancy, I have decided to embark on a mission to also get "Spartan Ripped". I am not fat by any means, just disatisfied with my complacency. Even though my fitness is improving, and I'm leaning out slowly but surely, I feel as though I've coasting at about 80% of my full potential. This entails not staying consistent with working out and not dialing in 100% on my nutrition. It's time to make the change and I'm going to jump start it with a 10 week kick in the ass to get me moving in the direction I should already be in. This will be a journey requiring very strict eating habits (via the Zone), and Crossfitting. I will also be using Advocare Supplements to give me an extra push during wokouts and recovery afterwards. But, I will not be doing this by myself. My lovely girlfriend has decided to get ripped with me!

Date: 8-25-08

Body Weight: 177

% Body Fat: 10.63%

Fat Weight: 177(.1063)= 18.8lbs.

Lean Mass: 177-18.8= 158.2lbs.

Zone Blocks per Day: (158.2/7)(.7)= 16 Blocks

Date: 8-25-08

Body Weight: 135lbs

% Body Fat: 22.96%

Fat Weight: 135(.2296)= 31lbs.

Lean Mass: 135-31= 104lbs.

Zone Blocks per Day: (104/7)(.7)= 10 Blocks

We are doing this during one of the busiest times of our lives. Both of us are in our last semester of college, and working at the same time. Some of our days begin at 4am and don't end until midnight. We are doing this to prove that there are no excuses for not living a lifestyle of your choice. If you're unsatisfied with the way things are currently going it is up to you to make the change. As we all know there is no better time than the present. We could wait around for New Years, or "next week" to begin making a change in our lives, but then we would be doing exactly that...waiting. Wasting time, something that isn't of eternal abundance to us. Time continues to tick with or without us. Have you made the decision to change your life yet?

Free UTB Workout!

Crossfit Central hosted another free UTB (under the bridge) workout this weekend. Once again workout enthusiasts came out bright and early to fill the grounds at Townlake.

Ranging from "super fit" to the "just getting started", everyone worked hard and safe. The Coaches make sure to demonstrate each movement with precise detail, while giving verbal instruction before starting these workouts. This maximizes everyones safety, and most of all allows for everyone to have fun. If you are unable to perform a movement as prescribed everything can be modified to suit your current ability. So if you are new to exercising, or a seasoned pro come out and take part in the community driven workout. The next one will be September 20th. For more information check the Crossfit Central website leading up to the workout.

Click to see pictures from the workout

Crossfit'n Anywhere!

Crossfit'n anywhere, especially under the bleachers here at Texas State University, is nothing new to my clients. Located right next to a track, this spot proves to be an ideal location for many workouts.

Cassie, pictured left, has gone to battle with many workouts here before. In her most recent, she re-tested a benchmark workout named "Cindy". Max rounds in 20 minutes of: 5 pullups, 10 pushups, and 15 squats is how this one goes, and in her first attempt done in mid May she cranked out 7 rounds done with jumping pullups, and push ups done from the knee. On 7-11-08, roughly 3 months later, she did 14 rounds with full pushups! She has greatly improved her strength, muscular endurance, lung capacity, and mechanical efficiency. Her next goal is to add full kipping pullups to her workouts, and with her athletic ability I have no doubt she will be there soon.