Thursday, November 3, 2016

Fall Basics Success

Fall Basics is over, and the results are in. This was a highly successful three weeks. I am pretty sure that nobody was eating enough protein before they started. The first couple of days were eye opening about how much they thought they were eating. After logging onto MFP they realized nope, that is not enough at all. There was some grumbling.....but it passed :)

After the first week everyone got the hang of it. Lots of protein, carbs, vegetables, fat. Basically making sure you were eating between three and five good meals a day. That sounds simple, but if it was that simple nobody would be signing up for these needing help. Simple concept, difficult execution. 

Everyone lost a minimum of 1.5 21 days. When you put the time on that loss it is pretty impressive. Highest loses were 3.5 inches and 15 pounds. Meghan is pictured below, she lost ten pounds! 

I am very happy with how Fall Basics went, and will be doing it again next year. Our yearly nutrition program will be starting January 2nd this year and it similar to Basics in theory but lasts longer. If you are interested in participating check our website at for the sign ups in December. 

Wednesday, September 7, 2016

Fall Basics

Summer is over, kids are in school, you are at work. Probably had some summer cocktails and vacations. Took some time off of the gym. Well, its time to grind. Is anyone out there feeling a little more puffy and out of shape after this fun summer? You are not alone. Time to get back to basics and clean it up a bit!

Starting on September 18th I will host a three week nutrition program to get everyone back to the basics of eating clean. This program is designed for the nutrition novice to the guru. You can be a present TCS client, or just a member of the community ready to make a change with your eating habits. Everyone needs a kickstart sometimes, right? 

With this program you will have access to :

  • TCS SPEED class on Sept.  24th and Oct.8th @730am
  • TCS conditioning class on Oct. 1@9am
  • Food list to make it easy
  • Measurements
  • Monitored food log
  • One on one time if needed
  • Accountability! 

  • Better mood
  • Better sleep
  • Clothes fit better
  • More energy
  • Clearer skin
  • Actually being hydrated
  • With all of these things your workouts become better as well. You are able to put more effort into it, use more weight, move your ass faster. 

Important Dates:

Kick off meeting Sunday September 18th at 11am. 
Official start -Monday morning the 19th
Official end -Monday October 10th (after final measurements).


Wednesday, August 24, 2016

Athlete Highlight- Rachel Lasseter

Oh Rachel...where do I start. She loves wine, animals, steak, food as a whole, dirty memes, other people's babies, and power cleans. Hates sandbags :) 

Rachel is married to one of Travis's long time clients, Ryan. They were married not long after we opened TCS. After the honeymoon Ryan said "hey my wife might want to start working out so I am sending her up here to you." These are my favorite- I never know if the dude is telling his wife to come, kindly suggesting to start working out, or who knows. But once I met Rachel- I knew for sure Ryan was not telling this chick anything! HA! LIFT was definitely her decision.

 Rachel was working out and seeing zero results. Dealing with a long time injury and frustrated she decided it was time to make a move. 

We started out with a month of personal training sessions to get her going and used to the way things work. She is naturally mobile and when I said "squat" she just went ass to grass...and that's when every coach is like YESSSS. She picked up things pretty easily...minus the name of equipment/movements which was pretty entertaining.  Every move we did was new to her. A lot of women would have been pretty intimidated and not come back, but Rachel just kept coming back for more and results came quickly. 

Rachel started off squatting the barbell. That 35lb bar kicked her little ass all over the gym. Today her max is 125 and really that looked a bit easy. She has gotten incredibly strong, and just keeps improving on everything. 

There has only been a couple of workouts where I thought she might punch me. Usually that somehow involves a sandbag. But she has a great internal voice that tells her to keep going and she always finishes. That is a quality that sets her apart from others. 

I love seeing her name on the roster because I know she will be walking up with big sunglasses and a smile soon...and everyone else is happy too because she is a team player in class, and such a great happy person!

Wednesday, August 17, 2016

Athlete Highlight- Allison

Allison has been with me for years. Hundreds of workouts, happy hours, events, job changes, everything.  Like many of the LIFT girls we see each other more times a week than friends or sometimes family. I notice hair changes, body changes, personality changes, stress, sadness and happiness. Allison and I have seen all of these with each other over the years. 

Recently she came to me after some major life changes wanting to start a new nutrition plan. I always suggest Renaissance Periodization first. If you are willing to count/measure/ and surrender to the process RP is for you. After a short chat she was on board and ready to go! 

Months later many people in the gym have noticed the changes. She is squatting more, pressing more, and overall a better athlete. Yes, a lot of this is contributed to making the nutrition change. The rest is your attitude, ambition, drive, and determination in the gym. Its all about the implementation. She took all the information and decided it was time to make a change. 

In the past Allison was okay being the smallest and lifting the smallest weights. That's how it went. Then she wanted more, and as a coach I was so excited to see her take this step. She shows up four to five times a week ready to rock. No complaining, just doing. 

Other people in the gym have noticed how strong she has gotten....because she is catching up with them! I could not be more proud of this chick. She decided she wanted to make progress. Goals, plan, workout, nutrition....SUCCESS. How can that be better planned out?

Wednesday, August 10, 2016

Athlete Highlight- Jen Jones

Not only does she have a great name and a cute baby, she's awesome!

Let's rewind....

Around a year ago she came tip toeing in like a quiet little ballerina to TCS. She came to LIFT class....probably to avoid her boyfriend that comes to Travis's classes, to be expected. She said one thing " I don't workout." I am sure my face was priceless. 

 Our warm-ups in LIFT are different everyday. Some days they seem more like the main workout, sometimes the are short and powerful. I don't remember what is was on this day...but it crushed her. 

 I gave her lighter weights, shortened her reps, but it didn't matter. She was going to rip that kettle bell fast and furious like it was her child's only chance at survival from a burning building. I immediately loved her and then following that a huge impulse to stop her from ripping her back in pieces. I knew now she had the drive, I just had to coach and teach her how to use that with good proper form.

After all the vomiting stopped, we talked. And you couldn't help but just love this chick! 

A year later she is definitely not tip toeing anywhere at the gym. Usually you can hear her dropping a kettle bell accidentally or slamming a barbell into something metal, and then we all turn around like "JONES!" Yes, we know its her.

She is constantly working on form, improving her mobility, and becoming a smarter and faster athlete. This week we have been doing workouts and movements that one year ago would have been hard to even imagine. Yesterday she did the splits in the gym, not knowing how much her mobility has improved.

Jen shows up 20 minutes before class to mobilize and prepare her body. She is committed to staying healthy, loud, clumsy, honest, loving, trusting and so damn hilarious. The 9am would NOT be the same without her.

Wednesday, July 6, 2016

Summer Accessory Work

I've added an eight minute accessory work routine to the LIFT chicks daily workout. There is a list of five  different three round movements to complete on the board and they can pick whichever one they want daily. Each group targets different body parts. My goal is to increase posterior chain strength, skill, core control, grip and pressing strength. The strongman workouts we do in the gym, along with the compound lifts, will benefit from this accessory work.

First, what are accessory lifts? They are the lifts that build the smaller muscles to improve the bigger ones. Or they could be breaking down a gymnastic move into small parts, and focusing on one of those parts for reps. For example: wall walks with twelve shoulder taps at the top to make handstand walking better,  hip extensions on the GHD or RDL's  to increase posterior chain strength to help the deadlift and back squat, dumbbell work to work on strength imbalances and increase grip...the list goes on!

As you can see below every body part is hit. This goes for all the big lifts in the gym;  press, jerk, squat and box squat. These big lifts will all benefit from accessory work. Here is the June list:

The July list will be a harder version of the same as everyone adapts and gets stronger. Pretty soon the LIFT chicks will be putting these big movements to test and see if the accessory work is working!

Tuesday, March 15, 2016

Protect Yourself!

You can lift weights, sprint, and be as fit as you want...but do you know how to use your strength to protect yourself? I always wonder...and hopefully never find out. Nothing is scarier to me than a dark parking garage. It's the worst. What would happen if someone came from behind you? From the front? What would you do?

The women of TCS need to learn these skills from a professional. On April 10th at 9am Daniel Jolly will be holding a self defense seminar at Travis County Strength.  <LINK to sign up> 

Daniel will be sharing with us self defense moves he uses himself, this is not a "women's self defense" where we place bricks in purses and learn to "grab twist and pull". This is hands on how to protect yourself and kick ass. 

Here are some statistics from the Texas Association Against Sexual Assault:
  • 6.3 million Texans have experienced some form of sexual assault in their lifetime1
  • 2 in 5 women in Texas have been sexually assaulted1
  • 1 in 5 men in Texas has been sexually assaulted1
  • 91% of sexual assault victims did not report to law enforcement1
  • Studies confirm the undetected rapist is a serial hunter and serial offender – not the misunderstood drunk guy3
  • Over 94% of rapists roam free with only 3% ever spending a day in jail4

Come and learn how to protect yourself! 
<LINK to sign up>
(open to any women in Austin)

Wednesday, December 9, 2015


It's that time again! GET RIPPED time. Yes, its sort of a joke to call it that...but it stuck. On January 3rd at noon GR 2016 will kick off at TCS. This includes measurements and a talk about what is going on this year with the program.

This year there will be three different levels of the GR experience.

Level 1

This level is your usual GR that you know and love. 

  • Measurements/pics
  • Partnered with a fellow LIFT girl to help you along in the month
  • Monitored food log by me and your partner.

This is ideal if you are looking for a simple approach to clean it up. You know what Paleo is but need some guidance. Level 1 is ideal for weight loss, better digestion, better understanding of nutrition, and letting go of Holiday eating :)

  • Measurements/pics
  • Daily monitoring of your food log by me.
  • Weekly one on one Sunday mornings.
  • More performance based. 

This is ideal if you are looking for a step up from the regular GR. You will be in direct communication with me over the entire month :). This includes daily food logging and me checking in with you face to face once a week.  Level 2 will be more performance based as in what to eat before/after workout, what to eat to fuel your performance in the gym. 

  • Measurements/pics
  • Daily monitoring of your food log by me.
  • Weekly sprint class Saturday mornings 8-9am at TCS.
  • Performance based nutrition.
  • Weekly face to face check in meeting Saturday mornings.

This is ideal if you are looking for a performance based nutrition program. This includes what to eat after your workout, macro nutrients you need, nutrient timing, and caloric intake. You will be in direct communication with me over the entire month :). This includes daily food logging and me checking in with you face to face once a week.  

Level 3 is for the athlete that has done GR before, is familiar with acceptable healthy foods, and wants to increase performance by manipulating macro nutrients according to when they workout to increase performance.

Thursday, January 29, 2015

3M in the books!

Since September I have trained a group of Travis County Strength athletes to run the 3M half marathon.  Every week they had sprint homework and a long run on the weekends in addition to their regular grunt lifting sessions at TCS. You can train for a half marathon only running twice a week. These guys did it for the second year in a row!

Any human can go out and train for a half marathon. There are several different ways to do it. 

1. just say "f-it" and not train. go run and let your body turn inside out for days after. ( did it last year-would not recommend) 

2. run the old school way- at least 50 miles a week long and slow. GROSS!

3. MY WAY. lift weights, do short sprints, and on the weekend a timed long run where you haul ass and get it done. 

I prefer #3. A way to not put your life on hold while you train for a race. Still seeing your friends, family, eating normally, and not rubbing vaseline on your lady parts because you are running so many miles per week. This is the second year in a row, and I promise you it works. The days of LSD=long slow distance are, and have been, over! Just adding one sprint day, and one longer run day, and these athletes came in smiling! 

Here is some feedback from them so you don't think I am making this up:

"The camaraderie is amazing, and the accountability of having to show up to meet the group each Saturday morning helped me stick with it all those months.  And now a 7 or 8 mi run seems like NBD."

"I shaved 31 seconds off my mile PR, from 8:28 to 7:57 in the course of the program. And I also had only an 18 second differential between my first 6 miles of the half and my latter 7.1. I think that's a testament to the hill work, sprint homework, LIFT 2x a week. I think my legs were just ready for the mileage. It's the smartest, most efficient long run training I've ever done. 3M 2016!"

"I enjoyed the run group. It was fun to have a plan and great company to do the runs. It also did not feel like we were always training ( unlike most groups who run 3-4 times a week). This was the first time I have done a bunch of things:
1. Run over 10 miles. ( and do it more than once)
2. Run in rain.
3. Run in cold temperatures. The last one was at ~34. "

"I would say that the one of the best aspects of this training regimen is that it taught me that less can be far superior to more and drive results.  I have trained with other groups for races and the amount of running that we did (which I just assumed was necessary) always, always, always resulted in injury at some point in the training period.  It was hard for me to believe one distance run plus sprints would put me where I wanted to be for race day, but it absolutely did. This program is great because it allows for recovery, which I have become to think is the most important aspect of running...and one that most runners will not allow themselves.

Wednesday, December 31, 2014


This blog is from Katrina. She came to me months ago from a figure background, looking for something different. I knew she would be a perfect fit for TCS and LIFT when she jumped up to the pull up bar and knocked out six strict pull ups and then said " I don't know how to kip." LOVE HER, love having her in class. She is always upbeat and ready to roll. I Just hope one day Jason buys her some suitable sweat pants. 

While I grew up playing soccer, it wasn’t until I graduated from college that I committed myself to fitness. At first, my biggest motivation was literally “to look hot”. I wanted to look like the girls in Oxygen magazine and eventually compete in physique competitions. I joined Gold’s Gym, hired a trainer, and began the bodybuilder lifestyle. I was able to put on enough muscle that I could then diet down for my first bikini show.


My prep started 16 weeks out from the competition. I had 1 hour of lifting and 2 hours of walking/stairclimbing nearly every day, while eating less than 1200cals and 60 grams of carbs. And while the physical aspect sounds tough, it was the mental beating that was far more torturous. There were other girls at my gym training for the same show, and I couldn’t help but size them up and mentally tear them down. However, the person I tore down the most was myself. Every day my flaws were pointed out to me “so that I could win”. Do you know how many rear delt flies I’ve done in my life??? Every day I felt like I was ready to crack, and I finally reached my breaking point 4 weeks out from the competition.

Once the dieting was officially over, I went on the Holy Grail of Binges. WichWich, Coal Vines, Moonshine buffet, How Do You Roll, Magnolia’s Cafe, JuiceLand and Alamo Drafthouse- all in the first 24 hours. I gained 8lbs in the first week, and stopped weighing myself once I hit 15. I continued this way for 2 months before promising to start over. And then I tore my ACL.
And now we have reached the lowest of low. Overweight, one-legged, and overall depressed- I had no idea how I was going to pull myself up out of this hole. As luck would have it, I became friends with a fellow Gold’s go-er who had witnessed my roller coaster. Instead of pointing out my flaws, he focused on my milestones, showed me what a 30-minute circuit can do versus a 90-minute lift session, and held me accountable for all the extra scoops of chocolate peanut butter I had been eating. Not only did he help me at a crucial time, he is the one who introduced me to LIFT for women.

To compare my experience at LIFT to everything prior would just be unfair. But I am going to anyways :) Never in my wildest dreams did I think I could work out with females and NOT side-eye them. But when you start working out with the LIFT women, the support and motivation is truly overwhelming (not gonna lie, Calland and Tina intimated the shit out of me on Day 1). I have come to terms that I will not be as strong or fast or dynamic as some of the others, but I’ll always be sure to try as hard as them. And that is what LIFT is about. Not lift weighting - lifting each other up. What started out as a mission to look good in a bikini, I ended up finding true strength inside and out thanks to the TCS community.