PrimeTime Guys

Richard:
In 30 days..lost 23lbs..30 days after that he lost another 21lbs. 44lbs in 60 days. 232lbs to 188lbs.
He lost a combined 16in off his hips and waist, and over 31in. on his whole body!

















Scottie: In 30 days lost 23lbs...30 days after that
he lost another 17lbs. 40lbs in 60 days. 248lbs to 208lbs. He lost over 26 full body inches!

These guys first came to me looking to get into shape. They soon found out they were in for much more.

These guys took on a complete nutrition overhaul, a mobility/injury prevention program, as well as 3 days a week working out with me! They always show up with a great attitude and bust their tales everyday.

These results are only the beginning for them.

Scottie developed much needed flexibilty/mobility over the past few months.












The after math of hard work, great eating habits, and accountability.

I am opening up my schedule to take on 2 new personal training clients who desire these kinds of drastic results. If this is you and you want to take the challenge, or you know someone who would greatly benefit from this, email me ASAP.

***If your not serious about change, then don't contact me..this isn't easy.

Another Rockstar..

Kind words from the lovely Allison:

After my first son was born in 2007 it took me 9 months to lose the weight I gained while being pregnant. This past July I had another sweet baby boy. In September I joined Crossfit with the initial intention of losing the weight from my second pregnancy. I wanted to get back into shape faster than the 9 months it took me the first time. Little did I know that not only would I lose the weight I gained while being pregnant but during the next 3 months I would redefine being "in shape" and completely transform my body.

In my life prior to Crossfit I had always battled my weight and my self confidence. Although I have been an athlete my whole life and I have always considered myself relatively fit it took hours upon hours at the gym to achieve the minimal amount of result I would get. In the end I was never truly happy with how I looked physically. I was a yo-yo dieting expert having tried every fad diet out there and always ending up right back where I started. I was a diet coke addict. I ate bad and I felt bad most of the time!

Since joining Crossfit I'm more fit than I've EVER been. I'm in better shape now than when I was a two sport athlete in college. I'm lean and fit and proud of how I look. In my life before it was always a "hassel" to work out. I would have to drag myself to the gym and if I could come up with any excuse not to go it was SO easy to skip out! Now, I not only don't want to skip a single Crossfit workout, but I can't wait to get there!!!

To date I've lost 27 pounds and 7% body fat (baby weight and then some!!). I've lost inches, dress sizes and cellulite and and gained energy, enthusiasm and confidence. I've gone from a size 8 to a size 4. I've achieved more physically than I ever thought I was capable of. I feel so good and I am so amazed by the things I can do. Yesterday I did 10 pullups without a band!!!! 10!!! I walk into that gym and meet every challenge they give me head on, and I know for sure that I'm going to give it EVERYTHING I have! JDP's 5:15pm class is an inspiring place to be. All the people in that class including JDP and Travis are some of the most supportive and hardworking people I've ever met!!! It's always a pleasure to be in their company! The Crossfit community in general has been so supportive and encouraging. They believe in me and help me find in myself what I am capable of.

Crossfit has truly been life changing for me and I talk about it all the time. I can't help myself. I just want as many people as possible to know what an amazing thing Crossfit is and what it has done for me.

Full Speed Ahead!

Quick update on my status!

I have been M.I.A on my blog for quite some time now, I apologize.

The good news is I am super excited about this year and all the great things that have been happening.

It seems like everytime I turn around someone's success is being celebrated! Weightloss, greater performance, to clients who have quit smoking (I have had 5 this year!), it's all fueling the fire. The fire that allows me extend myself to others.

A couple of things to look forward to that are right around the corner:

- a new blog, a new brand, the same purpose
- a bunch of videos
- 24 Day Advocare Challenge (result guranteed or your money back!) Just in time for the summer!

Follow me on twitter, I'm new to it!

Pursuit of Excellence

In the pursuit of becoming a better trainer/coach/athlete, this path month I attended a Kettlebell Certification and an Olympic Weightlifting Certification.

(Pic Above) Jeff Martone and myself at the end of day 1 of the cert.

I thoroughly enjoyed this KB cert. Martone's style of teaching is very simple, yet effective. He has great teaching cues. An expert in his field of Kettlebells and it showed.

Favorite quote from Martone the entire weekend:
" When squatting, you don't wanna look like a dog in the middle of the field taking a crap"...I'm still laughing from that one!



(Pic) Coach Burgener and me.

The other cert I was fortunate to attend was Olympic Weightlifting with Coach Burgener.He is a very passionate human being with a very simple coaching style as well. He was able to break down oly lifting and explain it in a way I hadn't heard before. Great expert to be around!

Today I finally purchased a pair of Olympic Weightlifting shoes. I won't have to borrow yours anymore now, Zach, haha!

I'm eager to share the knowledge I've gained from these past two certifications. If you know of anyone looking for training, send them may way!

Scenic Route

Dust it for prints...tell me what you see..

20 in 30

I can still remember the day Frank (pictured left) came to the gym for his first Elements session. He was anxious to begin, but warned me that it had been a while since he last worked out.

High Knees, Fast Feet, Jumping Jacks...and we already had to take our first breather. We attempted several more times to get through the rest of the warm up, but too much time had passed and Frank was spent.

Deciding his only option was personal training we set up a Tuesday, Thursday, Sunday workout schedule. His first visit we did a full body, and nutritional assessment and decided to measure all numbers again 30 days later. He would have to food log seven days a week, and we were only working out 3 out of those 7.

With a sword in one hand and a shield in the other, Frank set out on a 30 day journey full of hard decisions. and gory battles with WOD's. He slowly built up his capacity to blow through the warm up with no break, then right into the workout with no rest. He attacked all weaknesses and made sure nothing got in the way of his goals. It wasn't too long before his co-workers began noticing the changes Frank was going through. Whether it was skipping out on the "All -You -Can -Eat" Indian food buffets, or shedding light upon those who were curious about his new lifestyle Frank has now become Crossfit. He embodies the drive it home, no excuse person who makes it happen for himself. Always ready for more, and pushing himself to expose all weaknesses.

The "After" photo.Which is really the before photo for his new beginning. Congratulations Frank! He lost 20lbs, 8% body fat, countless inches around his body, and best of all he made a lifestyle change during this 30 Day Challenge. Do you have what it takes to change your lifelong habits in 30.

Can I help you?

Warning!! This hurts!!



Remember, this is how not to Deadlift!!!

For proper deadlift form, click HERE.

Effort takes place...

that's the beauty of it. You want to let your hands slip, but you can't. You want to do 20 instead of 21, but that's even harder. We want to walk back up the street, but something keeps pushing us. There is not enough time for another round, but there's still time. Every position your in is uncomfortable, so you hold it longer. Your hands rip, but your not torn from finishing. You can't breath, but your still moving. Shits' crazy, but it really isn't. It hurts so good.

Learning from Others

This past week I am reminded of how we can learn so much from the people around us. I am refering to any quality or trait you see in somebody else that, for some reason, has you admiring that about them. It could be the way the way they speak to people, their composure, or maybe their ability to always give great advice.


I recently did a partner WOD with Coach Lance Cantu, one of the fittest coaches at Crossfit Central. I knew he would push the threshold of intensity, which was just what I needed. We were lucky enough to engage in some friendly competition with the noon class, as well as Coach Carey Kepler, and her husband Kris Kepler. The Keplers took the win with excellent teamwork, not to mention they are both super fit. Pic below of how they made the "Barbell Fly". Being around a group of fit
individuals constantly reminds me
to elevate the standards of fitness anytime I get a chance.

"Positive peer pressure to do the right thing"
The quote above I got from Jeremy Theil at our last meeting. To recieve positive peer pressure, you must surround yourself with positive peers. Going through college I was surrounded by many peers, most of which applied peer pressure to do things I wasn't interested in. Not that they were negative, it just wasn't the direction I was headed in my life. For that reason, my mindset and outlook on life were different then my friends. For me, positive peer pressure has no pressure at all. Pressure (or resistance) did not occur in my case. Eveything just clicked.
I recently moved in with Coach Michael Gregory, and Coach Lance Cantu. Being around them on a daily basis has me evaluating, and redefining myself as a person. The positive environment we have around us (ie..the gym, our clients, other trainers) breathes productivity. The day to day things I never though about doing, I do now without thinking about. Anything I once thought was difficult is now simple, and the future I was looking at through a blurry lense is now becoming more clear. Nothing is impossible, and everything is relative.

A Few Hundred Words, but None in Sight

Be Thankful,

I am thankful for many things these days.

I am very thankful for the friends I've had over the years, and the close friends I still have today. I am also thankful for the support my family has given me throughout college.
I am thankful for the opportunities that I have been given, and the success that I've had. I am thankful for the words of wisdom I've been given, and the ability to accept the meanings to have a new outlook on life.
I am thankful for every experience which humbles the soul, reminding you that something greater is always in control. I am thankful to know the difference between situations I can control, and those I cannot.
And lastly, I am thankful for being reminded that I don't always have to stop and think before I speak, because when you speak from your heart those who need to hear the message will.

Happy Thanksgiving Everyone

Think Your a Man?

They only way you can truly control what food goes into your body is by cooking it yourself. What was that...did you say "I don't know how to cook"? Better check your Manliness.

Quote un-Quote

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I have lived through this horror. I can take the next thing that comes along." . . . You must do the thing you think you cannot do.

- Eleanor Roosevelt

Power and Work: Crossfit

Power (physics), the amount of work done or energy transferred per unit of time.

Ever wonder how much power or work you are producing during your Crossfit workouts?

Check out Work & Power Output Calculator, and plug in your movements and time.

You Need Me

I came across this on AgainFaster.com

You Need Me
-You are not wired for progress. You seek a state of sameness, one where mental and physical stressors are nonexistent, and every day is just like the one before. Routine is bliss for your underperforming ass.It’s not your fault. Evolution left you ready to do battle with nature, and civilization gave you a neutron bomb. You should be outside, spear in one hand and shield in the other, looking for something to kill. Instead, you’ve got forty-five aisles of floor-to-ceiling shrink-wrapped grub, obtainable with nothing more than a plastic card and a smile.
I’m a grizzly bear charging at twenty miles an hour, the uncertainty of your next meal, and the reason you sleep with one eye open.
You should be sprinting away from predators, seeking safety, but you’ve got fences, freeways, and a fifteen-digit algorithmically protected front door. You’ve got two guns, a can of mace, four layers of body armor, and nothing to worry about. Unfortunately, your DNA doesn’t know this. Your hindbrain is programmed to save your resources for another day, conserving energy for an apocalyptic event that will never come. “Eat more, move less,” it says, and you’re eager to comply. The result is a forty-five inch waist and a mean case of diabetes.You need a prod. A thousand volt, fifty-milliamp foot to the backside, designed to override your nonsensical attachments to comfort. You need me.I am the stress that humanity has removed from your existence. I’m a grizzly bear charging at twenty miles an hour, the uncertainty of your next meal, and the reason you sleep with one eye open. I’m your coach.I’m not yelling at you because I’m angry. I’m yelling because you need to be shoved away from calm and toward performance, brought to a place where death is imminent and action is the only option, and it’s my job to bring you there.When my volume goes up and my tone gets clipped, you move rapidly. You execute. You drive faster and further into physiological discomfort, and you stay there. You leave six-way adjustable leather seats and lumbar support for the weak, and transport yourself to a place where ease is a distant memory. Your hindbrain wakes up, and those resources, heretofore held for Armageddon, know that it’s go time. Fat melts, lungs sear, and muscles break down, all in service of getting away from me. Day after day, you undergo this process, overcoming unreasonable obstacles until your recalcitrant brain is born again hard. Embracing pain and shunning comfort, you’re ready to kill or be killed. You’re rewired, no longer subject to the temptations of easy living and all-you-can eat buffets. You’re an athlete.
The pull of a painless life is too great to get here alone. You need me, the harbinger of change, the bullwhip, the irresistible rush of progress. I am your ticket to growth, and I’m sending you to battle civilization’s paradox with nothing more than a pointy stick. Ironically, you’ll win, and if that apocalypse ever comes, you’ll be ready.

Why Water?

We all know that water is good for us, but often the reasons are a little fuzzy. And even if we know why we should drink water, it's not a habit that many people form.But there are some very powerful reasons to drink lots of water every day, and forming the habit isn't hard, with a little focus.The thing about it is, we don't often focus on this habit. We end up drinking coffee, and lots of soda, and alcohol, not to mention fruit juices and teas and milk and a bunch of other possibilities. Or just as often, we don't drink enough fluids, and we become dehydrated -- and that isn't good for our health.Here are 9 powerful reasons to drink water.

Weight loss. Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn't have any calories. But it's also a great appetite suppressant, and often when we think we're hungry, we're actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.

Heart healthy. Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.

Energy. Being dehydrated can sap your energy and make you feel tired -- even mild dehydration of as little as 1 or 2 percent of your body weight. If you're thirsty, you're already dehydrated -- and this can lead to fatigue, muscle weakness, dizziness and other symptoms.

Headache cure. Another symptom of dehydration is headaches. In fact, often when we have headaches it's simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.

Healthy skin. Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won't happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.

Digestive problems. Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).

Cleansing. Water is used by the body to help flush out toxins and waste products from the body.

Cancer risk. Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.

Better exercise. Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.