Happy Wednesday!

I hope everyone’s week is going as well as mine!  This is a time of transition for me and I am loving every second of this adventure!  I am on week 3 of my challenge and I’m still going strong!  This week my words are:

Can.Consistency.Courage.

“One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency.  We can’t be kind, true, merciful, generous, or honest.”

-Maya Angelou

This is a week of “I can” statements.  I can’t even begin telling you how much keeping those statements at the front of my mind has helped me believe in myself and my ability to reach out to everyone more than usual!

I like to think that I am consistent, but the truth of the matter is I am definitely not as consistent at responding back to emails, text messages, and lots more. Looking at a computer screen for longer than 20 min at a time is really difficult, and lets face it….I’m sick of typing on my phone lol.  I am not 100% consistent this week yet with my emails and texts, but its definitely gotten about 70% better, and I still have 3 days left!

Courage is one of those words that you hear and you either get excited, goosebumps, or you want to turn the other way and run.  With all the transitions going on there are definitely times when its hard to be courageous, but when I sit back and think about it, I’m not living my life if I’m not taking chances.  My family has always taught me to go for something if I believe in it, and everything I am doing right now in my life I believe in it 110%!

An example of me having courage, and saying “I can” is when I did a ring flip today at Woodward CrossFit!

I flipped!

or taking a chance, and dominating a 1 handed handstand:

Moving on…..I get a lot of questions about what I like to eat throughout the day and honestly, I’m not super creative during the week with my eats.  I try to keep it basic and I am only eating to fuel my body and help me get through my days as efficiently as possible.  Obviously, I don’t want my food to taste bad, so I’ll add stuff like spices, herbs, siracha sauce (a definitely fav), mustard (another fav), and a sprinkle of sea salt and freshly ground pepper is a basic combo but sooooooo good!

Here are a few examples of meals:

2 eggs, 1.5 cup frozen organic veggies (california blend is my fav….broccoli, cauliflower, and carrots), with a spicy organic salsa on top and 1/2 a small avocado!

1 cup baked chicken with cumin and chili powder, and roasted brussel sprouts!

and I LOVE LOVE LOVE coconut water!  Best recovery drink there is!

All of these meals are super easy to make, don’t make a mess and are super duper healthy for you!!!

What are your 3 C’s for this week?

What are some of your staple eats?

~Peace.Love.Happiness.

Salah

Last week when I noticed a huge change already in my outlook on different situations just by choosing to focus on my 3 A’s .

This week my 3 B’s are:

Be.

Bold.

Body.

I chose “Be” because I want to focusing on being present in each moment instead of always trying to multitask.  ”Bold” is a word that I want to live by for the rest of my life because every action and decision I make I want to be a BOLD decision.  When it comes to always trying to influence and make an impact on others lives, BOLD is how you get there.  It’s all about being courageous and taking a chance.  Stepping out into the unknown.  I chose “body” because I want taking care of my body to be a priority.  I have been working out and eating well, but when it comes to working on my mobility (foam rolling, stretching, etc.) I have not been as committed as I should be, which has made my training a lot more difficult, resulting in exhaustion etc.

So far, this week has been a week of being present, being bold, and taking care of my body.

One thing to keep in mind this week….What are your 3-B’s and what do they mean to you?  If you are doing this challenge have you noticed a change in your attitude, productivity, etc?

Good Afternoon!

I’m sure that just by reading the title of your post you are automatically thinking to yourselves “26 weeks?! This must be some sort of fitness or nutrition challenge!”.

Well, its not.  This challenge can be whatever you want it to be. I was creating my whiteboard on Sunday and at the top I always put 3 different words that I want to make my focus for that week such as, “drive” or “determination” or “Authenticity”.  I noticed at first that I had all C words at the top and all of a sudden it came to me!  The 26-week Alphabet Challenge.

For the next 26 weeks, I will have 3 words that I make my focus for the week and will all start with the same letter.  As the weeks continue, the letter will change.

For Example:

Week 1: letter A

Ambition, Authenticity, Attitude

Attitude:

According to Merriam-Websters Dictionary: “A settled way of thinking or feeling, typically reflected in a person’s behavior”.

Authentic:

According to Merriam-Websters Dictionary: “worthy of acceptance or belief as conforming to or  based on fact”.

Ambition:

According to Merriam-Websters Dictionary: “desire to achieve a particular end”.

This challenge can be geared towards weight loss, if that is what you want to focus on, or behavioral changes.  I know sometimes my state of mind isn’t always the most positive and I am out to change that!  I know I can never be perfect, but I want to strive to be as authentic as possible, continue to be be ambitious, and keep a positive attitude!

It wouldn’t hurt to give it a shot!  If you are interested in joining me on the challenge email me at beatyourbest.training@gmail.com!  I would love be a support for you during this!!

Salah

What’s Been Going On

Every morning I wake up I get excited about all of the possibilities that I can create for myself.  Thanks to The Landmark Forum my eyes were opened to all the possibilities I WANT to develop.

With ALL of the goal setting that I have been doing with lululemon athletica, I have started to get more clarity as to what I want to do with my life, and the direction that I’m heading.  For a while, I thought I wanted to be a store manager for the company but the more I goal set and go through my visions, I realize my purpose on this planet is to be out in the community elevating people to greatness through fitness.

In ten years, all California high schools will start to implement personal training as an alternative to PE credits, as a way to help develop their students into the well-rounded, healthy students that go into college with confidence and a work ethic that will deliver more than one can imagine.

In five years, I own my very own CrossFit box. Not only will it be a place where people of all ages and fitness levels to come and train towards their fitness goals, be pushed far beyond anywhere participants ever thought they could go, but it will also serve as a second home, a place of comfort and family.  At my box, there will be a HUGE sense of community and outreach.  We will do lots of fundraisers for different charities, and host tons of educational events ranging anywhere from Paleo seminars, to staying mentally healthy during stressful times, goal coaching, to special events for specific age groups such as high school students etc.

I am already achieving one of my one year goals, competing in the CrossFit Open tournament, and getting my CrossFit Level 1 certification, through the help of my parents.  They are so amazing, I have truly been blessed with the most supportive family that anyone could ask for.  Their belief in me and all that I can achieve drives me to get up at 4am every morning and go out and try to change as many lives as possible.

So, mom, dad, Heather, Nate, and all my friends……Thank you, from the bottom of my heart.

What To Expect

I don’t want to over-promise and under-deliver, but I can tell you that I will be updating and posting more often than I have been (which is basically once every 3 months lol).

The intention of this blog is not only to share what is going on in my life, but the information I find through research, recipes (paleo of course ), videos of workouts, and success stories from my clients that I train.

I sale Advocare because it is THE only supplement that I have taken that truly does help me in recovering from workouts, and maintaining a healthy weight.  I will be doing reviews of all the different products that I use, and if you find something that interests you and there are questions, just e-mail me (beatyourbest.training@gmail.com) and I will definitely respond back asap!  If you decide to try out advocare you can order from here and just have it shipped directly to your place! (my top 3 supplements are spark, catalyst, and thermo).

COMING SOON:

I will also be posting different WODs, how my training is going for competition, and my meals.  There will also be a tab soon in case anyone wants to sign up for online training.  I write you up a monthly workout plan, and if you do the premium online training (only 10 spots open here) I will look over your nutrition logs (through a google doc) and comment on it, skype, text, phone calls along with providing the monthly plan!

I will leave you all with this thought…..

Happy Halloween!

Halloween has got to be one of my ALL Time favorite holidays to celebrate.  I am a firm believer in making sure we don’t take ourselves too seriously.  It seems as though these days we are always going from one place to the next, making check lists, marking off our checklists, and dealing with things that just like to pop up out of the blue and surprise us.

IT all seems to start a month or so before school starts, and usually won’t calm down till summer vacation if it calms down then.  That’s why I think halloween comes at the perfect time.  It is such an amazing opportunity for people of all ages to dress up, be silly, and just have an amazing time!  This holiday, I think, has potential to really help others relieve stress and just act like a kid again.  It feels as though it gives us all an opportunity to be young again for an evening.

Today at work we have been having the best time (while obviously still working), there has been tons of laughter, smiling, and just an all around great time.

Here are a few pics….

Yes, I like to do headstands (aka tripod) in the middle of the membership area at work

lol good morning!

Here is a video that I like to watch that reminds me its ok to be silly and just act like a kid every now and then….ENJOY!!1 Have a safe and happy halloween!!

What is it?

Foam Rolling is the most cost effective way to get relief from muscle aches and pains. All you need is a piece of foam (most gyms will have a few lying around), and some pain tolerance! If you aren’t doing it already in your routine, then you should start, right now. You will see and feel the benefits immediately.

Benefits of using a foam roller for massage:

• Massage at your convenience
• Target all your sore points; release your trigger points
• Increase range of motion
• Decrease soreness and pains
• Increase training efficiency
• Fix postural problems (muscles have length-tension relationships)
• Recover faster

In a time pinch?

Circuit training is a great way to fit in several different moves in a shorter amount of time to get more of a workout in less amount of time!  The great thing about circuits is they can always be designed to be difficult no matter how “basic” the moves are!  You can always increase intensity by adding repetitions and/or weight!

I have found that circuit training has really done a lot for my body over the past few weeks.  I love it.  Here are a few circuits that I do on my own….

Circuit 1. Go through it 3 times with 1 min rest in between

1. Dumbbell Squats (10-15)

2. Dumbbell Bench Press (8-15)

3. Dumbbell Lunges (10-15 per leg)

4. Bent over dumbbell rows (10-15)

5. Bench Step-Ups (10-15 each leg)

6. Push-Ups (5-15)

Circuit 2. Do each station once for 1 min.  15 second rest in between each station

1. Goblet Squat

2. Mountain Climbers

3. Front Raise Arm Swing

4. T Push Up

5. Dumbbell Row

6. Split Squat Jump

7. Side Lunge Touches

8. Push Up Row

9. Lunge + Rotation

10. Push Press

Circuit 3.  Interval Circuit

First Interval. Set 1=30 sec. each

1. Dead Lift

2. Jump Rope

3. Band Resistance Pushups-band around shoulders and back and push up

4. Side box jumps- 1″ box next to left or right foot, continuously jump side to side on box

5. Side Lunge Press

Set 2. -30 seconds

1. Dead lift

2. 1 leg dumbbell RDL’s

3. Bench Dips

4. Clean and press

5. Reverse lunge

Set 3. =1 min each station

1. Pronated Bent Over Rows (Overhand grip)

2. Clean and High Jerk

3. Band Side steps – band around ankles and step, squat and bring back

4. Step Ups

Circuit training is a great way to cut cardio workouts in half as well as a GREAT way to burn fat….make sure you push yourself to your limit! You want to burn out during the time that you are lifting!

Something I really enjoy doing is taking at least one week each year to detox.  I am not detoxing right now, however, I do try to eat raw and clean 90% of the time.  It really helps me keep my energy levels up, and I’m able to accomplish everything I enjoy doing.

When I did my first detox I was scared to try it because I thought I would have to give up a lot of things that I love.  I was totally wrong.  One thing I love more than anything is MANGO!  Mango is also known as “Mangifera indica” .

Mangoes help improve digestion, and are beneficial for people suffering from acidity and its enzymes helps to relieve indigestion problems. The Bio-active elements such as Esters, Terpenes and Aldehydes present in mango aids to easy digestion.

Mangoes also help lower cholesterol.  High levels of soluble dietary fiber, Pectin and Vitamin C present in mangoes helps to lower serum cholesterol levels specifically Low-Density Lipoprotein (LDL) Cholesterol.

Mangoes also help improve sex drive. The Vitamin E which is abundantly present in mangoes helps to regulate sex hormones and boosts sex drive. In many varieties of mango there is about 2.3 to 3 mg of Vitamin E per mango.

Improve concentration and memory power.  Mangoes are useful to children who lack concentration in studies as it contains Glutamine acid which is good to boost memory and keep cells active.

I have always had issues with my skin, and mangoes are very good for helping treat acne problems. Mango helps in clearing clogged pores that causes acne. Just slice the mango into very thin pieces and keep it on your face for 10 to 15 min and then take bath or wash your face. Use warm water for washing your face. **I have tried this along with smashed up avocado and they work wonders!  YAY for holistic skin care!**

Mangoes are good for improving iron levels. It’s a known fact that Mango is rich in Iron. People who suffer from anemia can regularly take mango along with their dinner. Generally women after menopause become weak and they should take mangoes and other fruits rich in iron. Pregnant ladies can also take mangoes occasionally as their body needs iron and calcium during that time. Too much consumption of mangoes should be avoided during pregnancy. If you have generally taken lots of mangoes right from your childhood then you can consume mangoes when you are pregnant as it wont affect your body.

Mango is good for helping fight cancer and heart diseases. High amount of antioxidants are present in mangoes. So mango when consumed regularly fights against cancer and other heart diseases. As mentioned earlier it also lowers cholesterol.

Another addition to this smoothie is Strawberry.

Rich in Nutrition

Strawberries are rich in a wide range of vitamins namely Vitamin B5, Vitamin B6, Vitamin C, Vitamin K, Thiamin, Riboflavin and Folic acid. It also contains Magnesium, Copper, Manganese, Omega-3 fatty acids and even more. Vitamin C present in strawberry is very high compared to other fruits. Daily intake of strawberries supplies more than the sufficient amount of vitamins needed for the body.

Cancer Prevention

Regular intake of strawberry increases anti-cancer agents in the body. These anti-cancer agents fight against different types of cancer such as skin, prostrate esophagus, colon and pancreas and breast cancer. Ellagitannin content present in strawberries bind with cancer causing molecules present in the body and makes them inactive. The destruction of p-53 gene by cancer cells is prevented by the Ellagic acid present in strawberries. Thus strawberries play a major role in preventing cancer and decreasing the rate of cancer deaths.

Protection against Macular Degeneration

Regular intake of the fruit lowers the risk of age-related macular degeneration (AMD or ARMD) which is the primary reason of vision loss in old adults. By regularly taking one strawberry fruit your body can protect you against Macular Degeneration. If you feel bored by consuming everyday you can make a blend of frozen strawberry, honey and yogurt and make it into a tasty dessert.

For a Healthy Heart

Important heart-heathy nutrients such as Vitamin C, Potassium, and fibers are present in strawberry.  Strawberries have various phytonutrients such as phenol and anthocyanin and these phytonutrients fight against heart diseases. The phenol content present in strawberry makes it a heart protective fruit.

Prevents Rheumatoid Arthritis

Strawberries and other Vitamin C rich foods fight against inflammatory polyarthritis which is a type of rheumatoid arthritis. People who don’t take Vitamin C rich foods are three times more likely to develop arthritis than those who take Vitamin C rich foods.

Lowers Cholesterol Levels

The antioxidants present in strawberries lowers the levels of bad cholesterol present in the body. The antioxidants also improve the effectiveness of cholesterol lowering diets. Other than this the intake of strawberries also reduces the “oxidative damage to LDL cholesterol”. The free radicals that cause oxidation are reduced by the antioxidants present in strawberries.

For Healthy Skin, Strong Bones and Teeth

The collagen forming properties of strawberry enhances the skin and improves the strength of bones and teeth. Replace your friend snack with a fresh juice of strawberry and get a glossy skin. If you see the ingredients of facial creams you can see strawberry in it.

Other Benefits

• Strengthens Immune System
• Cures Stomach pain and Diarrhea
• Resists Aging
• For Treating Acne
• Cures Swollen Eyes

This smoothie contains both mangoes and strawberries along with a banana and some spirulina to top it off.

You take one mango chopped up into pieces (i don’t use the frozen mango, but you definitely can)

Fresh strawberries (about 5)

1 banana

and blend together till smooth.  Then add in spirulina and viola!  You have health in a cup!

Especially since it is the summer this is the perfect way to start out your day!  Pair it with a cup of green tea with a squeeze of lemon and a HUGE glass of water, then you are set!

Afternoon!

Today I have my bootcamp attendees do a CrossFit inspired workout.  It was a shorter workout, but definitely gets straight to the point!  I call this workout the Surf and Turf workout (mainly because we did it outside by the pool deck at the gym and on the turf out by the pool)

SURF AND TURF WORKOUT

Warm-up:

3 sets in a row- complete burnout

*Weighted Russian Twists (15 ea. side with 25 lb plate)

*Weighted SuitCases (12 w/ 25 lb plate)

*Overhead weighted leg drops (25 lb plate x 12 reps)

Workout:

3 Rounds

*Sprint length of pool (a little over 50m)

*Weighted Overhead lunges (25 out/25 back with a 25lb plate)

—–instead of hands on head, holding a plate overhead————-

*50 Single Jumpe Rope Passes

*Sprint to turf (a little over 50m back)

*10 Scorpions (10 each side)

*15 Dead bugs

*20 Body weight Squats

*10 ski abs (10 each side)

*20 Kettle Bell Swings

MAKE SURE TO STRETCH!

Welcome to BEAT!

You can check out a little background information on the BEAT page, and lots of workout tips and advice on the WORKOUTS page, Recipes on the NUTRITION page, and my schedule for the week on the SCHEDULE page if you are in the Austin area and looking for a personal trainer to help you achieve your goals whether it be weight loss, improved fitness, rehab of an injury etc.!

One thing I love about fitness is there are so many different fun physical activities that you can do indoor, outdoor or both!  My entire life I have done nothing but train for sports, and now that I’m done playing collegiately I have been able to get an opportunity to try out different methods of training such as CrossFit, Marathon Training, TRX training, Boxing, Jiu Jitsu, Muay Thai, kayaking, hiking, swimming, and many more.

Yesterday, My friend Michelle and I went to Lady Bird Lake here in Austin, TX and went paddle boarding at Paddle Zen, and it was only $15 for an hour with a surf board, paddle, and life jacket.

This was the easier for me to pick up than kayaking.  The first time I stood up on the board I fell into the water, but I would be lying if I hated falling in because it was hot out and that water felt so good on my toasty skin!

When we first got on the board you stand on your knees till you pick up speed then all you have to do is put your hands down on the board and pop up!  It isn’t the most difficult thing in the world, but definitely paying attention to landing balanced is important or else you’ll fall over, like I did .

Michelle and I paddled from Riverside all the way to Congress and had a blast talking to other people on the lake as we paddled on by.  On our way back we were paddling against the wind so there were several times when we went back to our knees just to keep from blowing off the boards.

When it comes to the actual workout, you are definitely getting a full body workout!  You have to stand balanced completely engaging your quads, glutes, hamstrings, and core while paddling using your obliques, shoulders, and a little back.  I will admit that today I’m pretty sore, but its  a good one and especially nice knowing that I still got to have a relaxing semi-lazy Sunday while getting a great workout in as well!

The customer service we had at Paddle Zen was amazing, and if any of you are looking for a fun family activity to do I highly suggest Paddle Boarding!

Here is a link to a little history on Paddle Boarding!