Ashley & Jamie experienced the thruster this morning! They weren’t fans but crushed it any how!
PERSEVERANCE
: continued effort to do or achieve something despite difficulties, failure, or opposition :
Keep It Simple! - tip for the overwhelmed
It happens every spring! The sun is out, the days are long, the weather is warm and everyone starts spending a little more time looking in the mirror!
Seems like I am constantly being asked “What should I eat?” “How do I get a six pack?” “Should I go paleo?” “What is gluten?” There is soo much information out there and it can be very overwhelming!
Everyone’s body is different and I am not a dietitian or nutritionist BUT there are very simple guidelines that I follow in my own personal “diet” or eating habits that work for me:
- LOTS of GREENS! I eat either spinach or kale with every meal. Sometimes I like to mix in some brussel sprouts, chard or collards. (be careful with the collards and brussels, you may get a lil gassy. AND go organic)
- Carbs from Veggies. Stay away from breads, pastas, boxed cereals etc. If its not in the produce area dont eat it! If the ingredients sound like chemicals used to make a bomb dont eat it! Stick with the squashes, sweet potatoes and cauliflower. Make a delish veg medley!
- MEAT! I know there are skeptics out there but lets face it, meat tastes GOOD! Its also a natural source of Protein. Free range vegetarian fed Chicken, natural (no color added) Salmon, grass fed Beef and uncured Bacon.
Thats basically it! An average day of eating for me looks like:
Breakfast: 4 strips of Bacon, 4 eggs with a cup of spinach cooked in
Lunch: 3 chicken thighs, cup of kale, half a large sweet potato
Dinner: same as lunch
Im not much of a snacker but if I get hungry between meals I enjoy a few scoops of almond butter. I know its boring but its my life and it works!
If you have any questions or just want to come work out and kick it feel free to email me! liferichly@gmail.com
Training Session Available!!
Spring is here and before you know it Summer will be in full swing! Barton Springs. Lake Travis. The Greenbelt! Just thinking about it makes me happy!
In preparation for the Summer fun I have group and 1 on 1 training session available Mon thru Friday in the mornings and afternoons as well as Saturday and Sunday mornings!
Available Session Times
Mon & Wed: 6-7am, 8-9am, 9-10am, Noon 2-3pm 3-4pm 4-5pm 5-6pm 6-7pm
Tues & Thurs: 9-10am, 10-11am, Noon 2-3pm 3-4pm 6:30-7:30pm
Friday: OPEN from 6am-7pm
Saturday OPEN 7am-noon
Sunday OPEN 7am -noon
Plenty of times available to work with your schedule so you can rock out the up coming summer with confidence and strength!
For more details:
call 817 688 6267 or
email liferichly@gmail.com
Back At It!!
It has been a while since I have posted anything. Needless to say I have an interesting month!
A few days before I left lake Tahoe to return to Austin I was inspired by the X Games and went a little too hard on my snow board and ended up with a Type II Shoulder Separation. I have NEVER been injured in my entire life! I have played football since I was 5 years old and have been extremely active, not once has anything gone wrong! I had built an intense “super-man syndrome” over the years and I really believed I could not be injured!
I had been in Tahoe at CrossFit Jibboom crushing it in the gym for 7 months in preparation for this years games season. I planned to return to Austin to train at Red Black Gym for the CrossFit open and was hoping to make it to regionals. Now I cant use my arms for an entire month. All that hard work down the drain! I was devastated. Sad I know… :(
Its been a week and now that my pride is somewhat in tact its time to suck it up and get creative with my workouts. All Olympic lifts are a no go as well as most of the movements we love to do in CrossFit. I am limited to light jogging, core exercises, all sorts of squats and cycling. We’ll see how this goes! I’ll keep you posted.
WOD 2/22
1 mile jog
4 rounds
25 pistols
25 sit up
1 mile jog
Pot Liquor!
This is not about home made booze! Im talking about the juice left over after boiling or steaming greens. The amazing juice that usually gets pored down the drain!
When I was young my mom would make collard greens almost weekly and would always ask if we wanted to drink some pot liquor! “It’ll make you strong” is what she would say and usually I was all about being big and strong but that stuff just looked nasty!
Well it turns out she was right! This stuff is packed with vitamins and minerals. Pot liquor contains essential vitamins and minerals including iron and vitamin C. Especially important is that it contains a lot of vitamin K, which aids in blood clotting.
So next time you are about to strain your greens make sure all that goodness goes into your body!
