Wednesday, March 5, 2014

New Class

Starting today at Travis County Strength I will be holding a power hour class at 6pm. This class is dedicated to working on the middle of the lifts. The front squat for the clean, core stabilization for the back squat and deadlift, mobility, and all the power/slow lifts. I have been wanting to do this for a long time, can't wait to get it started! 

This class is capped at only 5 ladies, so get in! 




Thursday, February 27, 2014

Athlete Profile: Vicki Buch


Vicki. She has been with me since almost the beginning of Lean Lifting. I think she has missed class....maybe three times without letting me know. She is always busting her ass to improve. I am pretty sure she enjoys the pain because after something just awful and grueling she asks, "what's next?" and then when I tell her class is over...her response is "ok thank god." 

When we made the big move and opened TCS she didn't bat an eye, just came right over and never missed a beat. The newer ladies look to her for direction and a good laugh. 

Vicki comes into class ready to go and always loves a burner at the end. She knows her max lifts, she logs her workouts, she food logs. Basically a bad ass client to have in your gym. I am lucky to have her, and when I see her name on the attendance roster I am happy and look forward to coaching her. 


Vicki's Lifts:
Deadlift          =     185
Back Squat     =     130
Press              =       65
Clean             =       90
Clean & Jerk  =       85


Vicki was pretty excited for GET RIPPED to start, here are her results:

Total inches lost = 6.7

"The holidays seemed extra tough this year in terms of being surrounded by temptations I couldn't always resist.  When 'Get Ripped' started in January I was so ready and actually looking forward to being accountable for my food choices.   I stopped all sugar and got rid of the dairy that was creeping back into my diet, as well as removing nuts and nut butter.  I think increasing my water intake to 100 oz. a day made a huge difference in my ability to fight off the sugar cravings since I never felt hungry.

Over the course of 4 weeks I lost a total of 6.7 inches!  Best of all I really felt SO MUCH better in terms of energy and motivation and just overall well-being.   I'm still a 'work in progress' so my
awesome food log partner, Jennifer c., and I are continuing to log and be vigilant about eating good food and getting enough water.  

LIFT has been such a positive force in my life - I may not be able to lift the heaviest weights (yet!) or
run the fastest or jump the highest, but each week I feel good that I'm showing up and getting stronger and working hard.  Jen has been a great combination of encouragement and tough love ("put that weight back and get a heavier one!") and the women in class are awesome/bad-ass/strong AND inspiring... it doesn't get better than that!"

Monday, February 24, 2014

Athlete Profile: Mari Barreda

Mari racing a car

Mari Barreda is a 48 year old bad ass. She's a CPA, a wife, has two boys and a boy scout leader. If I knew where she got all of her energy I would bottle it, sell it, and make millions. Mari has been a huge supporter for me in my personal and professional life. She is one of those women who has unwavering honesty and unbelievable knowledge. Mari brightens the mood in every class she is in, the 9am would not be the same without her!  

Mari and Pedro let me come to their 12 year anniversary dinner.


Mari's Lifts

deadlift - 215
back squat - 185
press - 100
clean - 125
clean and jerk - 125
During get ripped, what could I say? Mari does not need to loose weight, or really body fat. That does not mean that a month of eating clean and changing some habits won't help her along. Not everyone needs to show huge weight loss numbers or inches to have looked "successful". Changing daily habits and feeling better inside is a huge accomplishment...just because you cannot see everything in a picture or on a scale does not mean you have not accomplished anything. Mari really did! Her goals were to tighten up and not be so dependent on bacon to live. Results= 2 inches lost, and a new outlook on breakfast.
Total inches lost=2
"My big change that I have KEPT, is I cut out bacon from my daily egg and veggie scramble. I use about a tsp of coconut oil instead. I'm amazed that I could do this and that I have continued the tradition, and don't miss bacon that much. Not that I don't grab a piece or two when I make it for the kids, but it's not the daily part of my life that it was. Also, I'm trying to keep up the increased water intake. Great challenge, thanks to Jen, Taylor and my awesome partners Leslie, Lisa and Dani!"

Sunday, February 16, 2014

LIFT Athlete Profile: Meghan McCracken




What can I say about this woman??? A lot. She walks in excited to work, pushes other girls in class, and takes every workout seriously. She is not bullshitting around- she's there to work and see progress, like its her job to leave herself on the black mats completely obliterated by the workout. She knows its not the actual workout that makes you tired, its the energy and the work you put into it. Having her in class pushes all the other girls, and makes it more fun!
Meghan listens to her body better than any other client I have. When it's time to take a day off, she does. When it's time to switch things up with her nutrition, she does because she recognizes changes in herself and the way her body operates. I love when she is in class, and quite often miss her when she isn't. Meghan is a pleasure to coach and watching her the last couple years has been amazing.

Side note: she also picked Darwin up from the airport and let him spend the night. That's more than a client, what a friend! 



Lifts:
Deadlift: 250
Press: 90
Back squat: 175
Clean: 160
Power clean: 155
Snatch: 110
Jerk:  140

The following is, in her words, her thoughts after the past couple of years of Crossfit, LIFT, and GET RIPPED.

Left - Before pic, Get Ripped 2013

Right - After pic, Get Ripped 2014


"Not everyone has a lightning-bolt sudden change, and month-to-month pics may be discouraging, but slow steady progress over a year really shows. In both of these pics, I'm the exact same scale weight - 155lb. In the first pic I was eating 1200-1500 calories per day, crossfitting 5x/wk and eating around 75g carbs per day. The second pic is after a year of eating 2300 calories per day, with 200g carbs on training days, and switching training to more LIFT and barbell, almost no Crossfit. I'm not saying Crossfit is bad, just that it took me a year of doing it to realize that it's not what my body likes best."


Wednesday, February 12, 2014

LIFT Athlete Profile: Erin Miller

Right after we opened Travis County Strength I had the pleasure of welcoming Erin to the LIFT program. She has been with me since early December and is a pleasure to watch get stronger and grow as an athlete. She doesn't shy away from heavy weights and has some big goals for lifting this year. It's fun to watch a fearless strong chick not give a crap what's on the bar, and just attempt to lift it! 

Current lifts:
Deadlift 240
Press 85
Back squat 155



She signed up for Get Ripped, unknowing what exactly GET RIPPED was, and had amazing results! Erin lost 7.5 inches in just 4 weeks. This is even with a four day vacation to Puerto Rico during week two. Here is her before and after picture:



I am so proud of this girl! During her vacation she kept up water intake, ate protein and vegetables, and still drank alcohol daily and enjoyed herself. I am so pleased with her results and can't wait to see what she does this year at TCS. Here is what she had to say about her experience with GET RIPPED:

"During the challenge, I kept thinking about how I was going to reward myself at the end with a scone from my favorite place, or ice cream, etc. But when it ended I found that I had no desire to eat any of those things. I can only imagine how awful all that sugar would make me feel.

Also, my boyfriend says he has noticed that not only since Get Ripped but also since starting Lift that there is a huge change in my energy level and attitude. He says on the days I have Lift that I am like a little ball of energy when I get home and upbeat all day. And that I just seem happier in general."


Tuesday, February 11, 2014

GET RIPPED 2014

Every January I put on a "GET RIPPED" month of eating clean to my LIFT girls. This year the month was opened up to all the Travis County Strength ladies. 

 I took the approach of a non-challenge. In fact, the word "challenge" is no longer used in my gym-ictionary. Challenges are meant to get you in better shape, eating better, and working out more. The problem with them is they are usually so strict and different from normal life that it's impossible to stick to them. Usually after the challenge it takes two weeks for everyone to get right back into old habits. There are actually people out there who live challenge-to-challenge at their gym. What a sad existence. Its a complete lack of self control. This has happened to the GET RIPPED month before, so this year I came up with something a little different. 

This year was all about getting through the WHOLE year. How can you learn to eat in one month for the rest of the year? By being realistic, smart about choices, and being REAL about what you want and what you need. Don't set yourself up for failure by going so far outside your normal realm of eating. Small steps and a plan. That is what we did this year. 

98% of the girls' biggest issue was wine and dessert.  Saying that 45 girls will not have that all month because its GET RIPPED is ridiculous and naive. It's called living. You do things you enjoy, you don't go through each day and slap yourself every time you want wine or chocolate. You are put on this earth for a very short period of time. You should enjoy yourself! The hard part is making a plan to keep what you love in your diet and still hit goals.

SO..... I did allow 4oz of wine...every single night. You could not save it up and get shit crazy on one night. You could have it- or not. If you have ever measured out 4oz you know that is not a lot. Usually just enough to cook and have quiet time in the kitchen and then sit down to dinner. However, I did not allow any desserts at all of any kind. The girls were extremely surprised by this rule,  but it went well! They knew it was there if they wanted it, and surprisingly not everyone partook. All the food was back to the basics: protein at every meal, healthy fats, and lots of vegetables. Keeping it simple, eat what you know is good for you. No crap. Be smart. 

The food logs were highly impressive! I am very proud of the knowledge these ladies have and glad to see they at times branched out and tried some new dishes. The most impressive by far was the way they supported each other, and if someone did fall and mess up they got right back on it. Most importantly they did not worry about the cheat- just accept it and get through the rest of the day. 

After a month and all the measuring the TCS women lost 85 inches. And I still have five girls to measure. That is incredible! I think the most important things that happened were the lessons of self control. I will be posting up some highlighted stories on this blog!! stay tuned.....


Thursday, November 21, 2013

What is LIFT?

There are several types of fitness programs in Austin. How do you go about picking what is right for you? Here is how the general population picks:

price
location
traffic
how pretty it is
snack bars
parking
air conditioning
heat
website
automatic payments

Do all of these things really matter? Maybe. It depends on what you consider priorities. Now, let me throw a wrench in here. 

What if I asked you to pick a program based on your goals, needs, injuries, athletic background,  and personality? WHOA. MIND.BLOWN.

Now that would be harder to find right????  Finding the right COACH is what you should be worried about. A COACH knows your goals, needs, injuries, background, and your personality. The true art of being a coach is knowing who you are coaching. That folks, you cannot put a price on. Nobody out there wants to get more unfit, fatter, and sleep less. Usually- its more fit, less fat, more muscle, better sleep, elevated mood, and look smoking hot butt ass naked. (If someone says no to the last part- they are liars.)

On a daily basis I touch over 100 clients. It has taken years to learn how to talk to all of them. Some enjoy a cheerleader, some want me to yell at them like a drill sgt., and some just want to enjoy the only hour they have away from a house full of children and responsibilities. Whatever they need I already know it. 

LIFT is a women's only strength and conditioning program owned and operated by me. I command and army of women that are all polar opposites. Different jobs, backgrounds, ages, and priorities. They do share one major thing- they all want to be strong, fit as f*&k, and come together daily in a safe environment to do just that. Get stronger, faster, healthier, and be the best versions of themselves. 

If you want to bargain shop, don't contact me. I am not cheap, I will not bring you a towel, provide you with an air conditioner, valet park your car, or talk to you while you are on a treadmill. I WILL however... be your COACH. You will get results, you will reach your goals, and you will enjoy it while it happens.



Wednesday, October 16, 2013

Friday Night SWOD-New Braunfels Results

Here are the final results from the SWOD in New Braunfels:

Women:
1. Meghan McCracken
2. Diana Salinas
3. Jessica Menhaca
4. Tina Spears
5. Barbie Phillips
6. Mary Alice Vela
7. Kelsi Winnett
8. Maria Gaitan
9. Erika Smith
10. Amber Heitkamp
11. Tricia Ramirez
12. Brittney Vargas
13. Megan Vargas

Men:
1. Joey Chapa
2. Aaron Jachade
3. Marlow Mungia
4. Jack Wheeler
5. Daniel Karr
6. Marco H
7. Andrew Talbot
8. Jason W
9. Jacob Vargas
10. John Vincent
11. David Cantu
12. David G
13. Alvino Garcia
14. Mark, like Madonna. No last name needed.
15. Mike V
16. Luis Martinez
17. Thomas H
18. Colin Bates


The most important people were the ones not listed. The people that donated their Friday night to come out and change weights, help keep score, and judge. Thank you guys so much!

Good job to everyone, and we hope to see you out again at the next one!





Saturday, October 12, 2013

Friday Night SWOD pics

This is my blog, and it is now up and working again! All of the results will be posted up here soon from last night's competition. I am sure there are some sore bodies waking up this morning, so get up and get breakfast and enjoy the pics below. Great job everyone! 


video










Friday, October 11, 2013





It goes down tonight!  The 2nd Friday Night SWOD is being hosted by New Braunfels CrossFit.  Be there ON TIME!  We will be detailing each of the workouts, the movements and the movement standards prior to the kick-off of the 1st heat.  If you’re not there, we start without you!
Here are the 3 Fast’N'Nasty SWODs for the evening:


SWOD#1

As Fast As Possible (6min cap):
  • 12 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 10 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 8 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 6 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 4 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 2 Plate Ground-to-Overhead
    • Mat Drag + Plate

  • Men’s RX= 45lb plate
    Men’s Scaled= 35lb plate
    Women’s RX= 35lb plate
    Women’s scaled= 25lb plate

SWOD#2  

3 minute AMRAP of:
  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Shoulder-to-Overhead

**Every 3 times through Complex (3DL-2HCln-1OvHd), Athlete must complete 4 Burpees over Bar**
Men’s RX = 135
Men’s Scaled = 95
Women’s RX = 95
Women’s Scaled = 65


 SWOD#3  

3 Rounds For Time (5min cap):
  • Sprint
  • 10 Sandbag Zercher Squats
Men’s RX = 90lb bag
Men’s scaled = 60lb bag
Women’s RX = 60lb bag
Women’s scaled =45lb plate goblet squat