One Week Left!

You've come a long way these past 8 weeks. The success stories are amazing and inspiring. There has been a lot of hard work and dedication from all the I Am Crossfit athletes. Next Saturday you are going to be amazed at how far you've come!

So make this last week a good one. You're in the home stretch!!

Sure Shot

I hate it when I leave the house unprepared. Most days I throw a few snacks in my purse and I'm good to go. (The other day I found 5 packets of Spark strategically placed in my purse, bag, and in 3 different parts of my car. Can you say addict?!) Anyway... it's hard to find a quick nutritious snack on the go. But, alas, I was in Whole Foods and saw this little guy: A 6 oz. shot of Tuna Salad. I bought a bell pepper and I was good to go!

Laser Beam Focus

I Am CrossFit E.P.O.C. from CrossFit Central on Vimeo.

Be not afraid of growing slowly, be only afraid of standing still.

-Chinese Proverb

Feeding Your Brain

What are you feeding your brain these days?

Just like our bodies, our brains need good, quality nourishment with a supplement or two.

If you're like most people, you have a stack of books waiting to be read.

What is on your bedside table right now?

Post to comments!

Cracker Jacks and the Day I Almost Had Heart Failure

A few weeks ago, I opened the pantry after my husband had gone to the grocery store for the weekly goods. There was a brightly colored box that caught my eye, and as I peered closer, I saw this (cue "Psycho" music):

Now, let me give you a little background. I tend to be a little militant about my kids' eating habits. Probably not as hard- core as most, but my kids have never set foot into McDonald's and know all about the dangers of HFCS and the chemicals found in many foods. Yes, I let them eat the occasional doughnut or whatever. I'm not perfect. I'm also not one of those annoying people who is trying to brag about what their kids do or don't eat. BUT I have NEVER bought Apple Jacks before and I almost passed out when I saw it there in my pantry.

(Bloodcurling scream) "TOOOOOOMMMMMMMMMYYYYYYYYYY!!!!"

"What?!"

"What the (explicative) is this?!"

"It's Apple Jacks."

"I can clearly see that. What is it doing here?!"

"Lily wanted to try it."

I won't completely re-hash the entire conversation, but we did have a pretty interesting talk about the power of choice in our household. It really boiled down to this: Did you have that friend in high school who never drank or did anything like that, then the minute they got to college, they went balls out and were drunk every night until Christmas? The same thing can happen with kids and food. I'm sure this isn't a news flash, right?

Tommy feels like our kids need to begin to satisfy their curiosity (to an extent of course) so that as they are beginning to make their own food choices, they will know what makes their bodies feel good and what makes them have a monstrous stomachache so that they won't go balls out at a slumber party or out with their friends. That just because the box has a character on the front doesn't mean it tastes good. That there is a reason why we don't eat this or that. It doesn't make us feel very good.

The frustrating thing about kids is that they don't believe you until they try it! AAAgghhh.

Tommy: "Don't worry Katherine, I bet she'll try it a few times and won't even like it."

Me: (huge eye roll)

Well, you know what? He was right. She tried it once or twice and was actually a little appalled that the cereal was plutonium-green. The box just sat in there for a week or so and Tommy finally threw it away. I hate it when he's right!

I know we can help our kids learn to make good food choices without making them resort to hiding twinkies under their beds. But it will take some relinquishing of control, lots and lots of conversation, an emphasis on home-cooked family dinners, some trial and error, and, gulp, possibly the inevitable trip to the Golden Arches.

Speaking of nutrition: don't forget about the L1 Nutrition meeting tonight at 7pm at the Burnet loc!

Happy Monday

Why Crossfit when you can Wii?!

What exactly are Epsom Salts?!

This is the question my husband asked me as I was pouring tons of it into the bath last week. I just said, "I don't know. It's just what your supposed to do to ease muscle soreness." Then I felt dumb and decided to research exactly why Epsom Salts relieve muscle soreness. The following is taken from the Epsom Salt council.

Magnesium - the key component of Epsom Salt -- performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes.

Studies show that magnesium is:

• An electrolyte, helping to ensure proper muscle, nerve and enzyme function.
• Critical to the proper use of calcium in cells.
• An aid in helping to prevent heart disease and strokes by lowering blood pressure, protecting the elasticity of arteries, preventing blood clots and reducing the risk of sudden heart attack deaths.

Medical research also indicates that magnesium may:

• Increase the effectiveness of insulin, helping to lower the risk or severity of diabetes.
• Reduce inflammation and relieves pain, making it a beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia.

Although magnesium can be absorbed through the digestive tract, many foods, drugs and medical conditions can interfere with the effectiveness of this deliver method. Therefore, soaking in an Epsom Salt bath is one of the most effective means of making the magnesium your body needs readily available.

Epsom Salt also delivers sulfates, which medical research indicates are needed for the formation of brain tissue, joint proteins and the mucin proteins that line the walls of the digestive tract. Studies show that sulfates also stimulate the pancreas to generate digestive enzymes and help to detoxify the body's residue of medicines and environmental contaminants. Studies indicate that sulfates are difficult to absorb from food, but are readily absorbed through the skin.

If you take Advocare's Nighttime Recovery or Natural Calm, they both contain lots of Magnesium- great for recovery and sleep.

Here is what the site said about some other benefits of the Salts:

• Raising the body's level of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
• Offsetting excess levels of adrenaline generated by pressure and stress; magnesium ions relax and reduce irritability by lowering the affects of adrenaline.
• Helping to regulate the electrical functions that spark through miles of nerves.
• Lowering blood pressure.

Researchers have found that magnesium also increases energy and stamina by encouraging the production of ATP (adenosine triphosphate), the energy packets made in the cells. Experts recommend soaking with Epsom Salt at least three times a week to look better, feel better and have more energy

I definitely slept better and my sore back felt much better the next day! You can find Epsom Salts anywhere: HEB, pharmacies, etc. Have any other uses for Epsom Salts? Post to comments!

Happy birthday today to Coach Jess!!

Week 5!

It's Week 5 of the I Am Crossfit Challenge. How are you doing? What changes are you seeing so far? Post to comments!

Don't forget about the screening of Food Inc. this Friday at Crossfit Central's Burnet location! You don't want to miss this...

Pizza Pizza

Have you been having the urge for some pizza? I tried this recipe this week and it was mmmmmm....good. Recipe courtesy of MDA

Crust:

2 c Almond Meal/Flour

2 eggs

2 tsp Olive Oil

1 tsp salt

Mix ingredients. If too mushy, add more almond flour. Spread onto an oiled cookie sheet and flatten it out to about 1/4 to 1/2" in the middle. Bake at 350 for about 15 min. It should be slightly golden but not brown around the edges.

Sauce:

In a small saucepan combine

1 can tomato paste

1 cup water

1 tsp oregano

1 tsp garlic

Simmer the sauce while the crust is baking.

When the crust is ready, load up with toppings. I used Italian chicken sausage (cooked first) and,gulp, goat cheese, along with peppers, tomatoes, and mushrooms.

Bake for about 10-15 minutes.

Verdict:

Tommy and I loved it. The kids tried it, but weren't thrilled. That's ok. I'm not going to give up on my quest for 2010: Paleo Family. Baby steps. Here is a picture of "their" pizza that they made. I made them put "at least 1 veggie" on it. As you can see, they took me quite seriously! If you have a favorite pizza recipe, post to comments!

February + Crossfit Central = Love

February is full of Love..... Check out all the exciting events that are happening this month at Crossfit Central!

Feb. 6: Relentless Adventure Challenge Kickoff

for current Relentless Bootcampers

Sat. Feb.20: FREE Kettlebell Seminar

Feb. 22: Crossfit Kids 4 week Fran Challenge

Thurs. Feb. 25: Women's Only Goal Setting

There will also be a FREE Trigger Point class on Tues. Feb.23 at 12:15pm and 7pm. Recovery is so vitally important to your training regimen, and Trigger Point is something you can do every night to get out all the kinks. Check out Melissa Urban's post today about the importance of mobility work.

Congrats to everyone who PR'd these past few days with Crossfit Totals. A huge shout out to Leslie who Deadlifted 300 lbs. this morning!!! Way to go girl!

Get Busy

Stacey at the Free Crossfit Central workout this weekend

It's Monday. A new week, a new month...And now, a word from Ralph (Marston, that is).

You'll be amazed at how much you can get done if you'll just get busy and do it. You'll be amazed at how much progress you can make if you'll just get started and then keep going.

Worrying, blaming, speculating, resenting, second-guessing and regretting won't get anything accomplished. Action is what makes things happen.

Complaining about how little time you have will take even more time away from you. So just simply accept that time is limited, and make full use of it.

If you wait until conditions are perfect, you'll be waiting forever. Go ahead with the way things are, with what you have, and get busy creating new value.

You are surrounded by great abundance. Yet in order to benefit from that abundance, you must make positive and diligent use of it.

Stand up straight, take a deep breath, put a smile on your face and get busy making good things happen. This is your moment to act, and to lift up the world.

-- Ralph Marston

What is ONE thing you have been meaning to do but have been putting it off?

No matter how small or seemingly insignificant, just do it. Now. 3-2-1-go!

Read more:http://greatday.com/motivate/100130.html#ixzz0eIufaTIp