I’ve been asked many times, “How do you lose weight and get in shape?”  The answer is really not hard.  Eat healthy nutrient-dense foods, drink plenty of water, then show up at the gym, work hard and do it again, and again, and again, and again. Every positive decision you make today is like a deposit made into a compounding interest account.  You may not see the results of your hard work tomorrow, or next week.  But those positive decisions are going to pay off BIG over time.  Don’t give up too soon.  Amy and Laura are on their way!  Great job today ladies.

Ron and Charles learning the Kettle Bell Arm-Bar Stretch.  This is a great way to strengthen the stabilizer muscles in the shoulder and actively stretch the pectoral muscles.  It builds strength at extreme ranges of motion and these athletes used it as a warm up for the Turkish Get-Up.

After their Kettle Bell work, Ron and Charles took on “Diane”, 21-15-9 Dead Lifts and Hand Stand Push Ups.

These two athletes are making incredible gains in strength, stamina, and flexibility.  Three times a week they push themselves through discomfort and exhaustion towards fitness and health.  They are both dropping pounds and inches and changing old eating habits.  Way to go guys!  Keep up the good work!

If you are interested in personal training or small group training (up to 3 people) please contact me at heather@heatherhodges.com or give me a call (512) 672-9073. What are you waiting for? Make an investment in your health and move towards fitness now! 

Personal Training Rates.

There are races of people who are all slim, who are stronger and faster than us. They all have straight teeth and perfect eyesight. Arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer are absolute rarities for them. These people are the last 84 tribes of hunter-gatherers in the world. They share a secret that is over 2 million years old. Their secret is their diet- a diet that has changed little from that of the first humans 2 million years ago, and their predecessors up to 7 million years ago. Theirs is the diet that man evolved on, the diet that is coded for in our genes. It has some major differences to the diet of “civilization”. You are in for a few big surprises.

The diet is usually referred to as the “Paleolithic Diet” referring to the Paleolithic or Stone Age era. It is also referred to as the “Stone Age Diet”, “Cave Man Diet” or the “Hunter-Gatherer Diet”. More romantic souls like to think of it as the diet that was eaten in the “Garden of Eden” and they are correct in thinking so. Continue Reading………

Starting Sunday, November 1st, I challenge you to a 10 day strict Paleo diet. Let’s do it together and hold each other accountable and experience the benfits together.  Have you been wanting to trim down and feel more energetic? Now is your chance.  It will take some preparation and planning, you will have to take your lunch to work with you, but it will be worth it.

The essentials of the Paleolithic Diet are:

Eat none of the following:

· Grains- including bread, pasta, noodles, rice, or corn

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, Brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

Post thoughts/questions to comments!

At the beginning of September Lizbeth started coming for personal training with me at CrossFit Central.  She has been a runner for years and even particiapted in an Iron Man Triathlon last year.  However, she has not been completely happy with her running workouts alone and felt that she needed to lose some inches and pounds that she carries around her middle.  She wants to get stronger and take her fitness to a new level.  After only 30 days of CrossFit personal trianing she has  lost 1 1/2 inches in her  waist and 5 inches total in her whole body, 1.5% of body fat, and is making progress towards her December goal.

This is what Lizbeth has to say about her training, “I love Crossfit and my trainer Heather Hodges…she has changed my life. Thank you Heather for your words of encouragement…but know that I would not be celebrating this success without your help.  You are truly an amazing coach.  You have a very special gift and you have been a blessing in my life.  I really appreciate you and the time you are putting into to me.  I know you probably think this is a job……. The truth is that in doing this you are transforming people’s lives and that is PRICELESS!!!  I am so grateful to God for putting you in my path.”

Way to go Lizbeth, keep up the good work.  Your goals are in sight!!!!!

I am very pleased to offer personal training out of my garage gym in Round Rock.  If you have been thinking about getting into shape, but don’t know where to start give me a call. Maybe you are tired of going to the gym and running on the treadmill month after month without any results.   I am offering a free 1 hour training session during the month of October for you to experience a CrossFit style workout. Please take a look at the benefits of personal training and what all is included in your sessions. A stronger, healthier, fitter you is not far away. Let me help you get there with challenging workouts, nutritional counseling, accountability, goal setting, and tons of support! See what others are saying about personal training.

Grand Opening Special Offer (valid through Nov. 30th, 2009)

1-on-1 Personal Training $50/hour

Pay 1 month in advance:
2x/week for 4 weeks $45/hour = $360
Receive a box of AdvoCare Spark Energy Drink FREE

3x/week for 4 weeks $40/hour = $480
Receive a value canister of AdvoCare Spark Energy Drink FREE

2-on-1 Personal Training $40/hour per person

Pay 1 month in advance:
2x/week for 4 weeks $35/hour = $280
Receive a box of AdvoCare Spark Energy Drink FREE

3x/week for 4 weeks $30/hour = $360
Receive a value canister of AdvoCare Spark Energy Drink FREE

3-on-1 Personal Training $30/hour per person

Pay 1 month in advance:
2x/week for 4 weeks $25/hour = $200
Receive a box of AdvoCare Spark Energy Drink FREE

3x/week for 4 weeks $20/hour = $240
Receive a value canister of AdvoCare Spark Energy Drink FREE

Please note that prices and specials are valid only for training in my Garage Gym in Round Rock.

One year ago I began my CrossFit/Zone journey.  I was 25 pounds heavier at a size 10-12, sluggish, no energy, ate poorly, slept poorly, and felt pretty grumpy. October 1, 2008 I started CrossFitting.  It was nothing like I expected; in some ways it was harder, and in some ways it was easier.  It was hard to see myself ever getting in shape.  It was hard to lift weights for the first time in my life.  But it was easy to get myself to the gym because in some crazy paradoxical way I enjoyed the challenge of CrossFit and I loved the community of people I was a part of.  And workout after workout I got stronger, faster, more flexible, more confident, and more fit.  Not only my body has been completely transformed from where I was a year ago, but I am in a better place emotionally, spiritually, and relationally as well.  Several months ago I began taking AdvoCare supplements and have experienced even more body fat loss, increased energy and muscle gain. Today I am a CrossFit coach and personal trainer and it is my passion to help others achieve the same things that I did.  Every little healthy decision that you make is like a small deposit in a compounding interest account that will pay off BIG TIME in the future.  One of the first healthy decision you can make is with better nutrition.

On Thursday, October 1st  from 7-8pm I want to invite you to a FREE “Zone” Nutrition and AdvoCare Supplements Seminar.  Baby sitting provided.

The 1 hour seminar will cover the basics of Dr. Barry Sear’s Zone Diet and how you can lose body fat, control insulin levels, and gain energy by eating the proper portions of protein, carbohydrates, and good fats.  We will look at meal recipes and snack options to keep you on track and “in the Zone.”  The seminar will also cover how AdvoCare nutritional supplements can help you reach your goals faster whether that is losing body fat, gaining muscle, increased energy, or general improved health.

Please RSVP if you would like to come.  Bring a friend and join us on Thursday night at 7pm.

Congratulations to all the athletes who participated in the Fight Gone Bad Fundraiser event today across the country!  CrossFit Central’s Kids and Teens did an outstanding job and showed a lot of heart during their workouts!  I’m really proud of each and every one of you.

Every year CrossFit gyms across the country get together to raise funds and awareness for Wounded Warriors and Athletes for a Cure by doing the benchmark CrossFit workout….”Fight Gone Bad.”  This year the money we raise will be designated for prostate cancer.  Many of us have been touched by this terrible disease.  Help me raise money to participate in a grueling workout that will benefit this worthy cause.  I need to raise AT LEAST $150 to participate in the workout, but my over all goal is to raise $1000.  Please help me get there by going to MY FUND RAISING PAGE to make a donation of any amount.

Come join us on Saturday morning September 26th at the Long Center in Austin to watch the workout.  Thanks for your support.

By:
Lynn Sears

Have you ever given your child a “special treat” for breakfast, maybe pancakes dripping with sugary strawberry syrup? How did he or she react an hour after devouring the treat? Swinging off the rafters, perhaps? Just generally acting like a brat?

If you want to your child to avoid the dietary landmines any school day offers, breakfast has to form the base. Here are some quick and easy suggestions for elementary-school -aged children:

1 ounce Canadian bacon sautéed in 2/3 teaspoon olive oil, 1 ounce low-fat cheese, melted on ½ piece of toast, and ½ orange cut in sections

Two egg whites scrambled or ½ cup egg substitute, cooked in 2/3 teaspoon olive oil, 1 cup 2-percent milk, 1 peach

One-half Zone muffin (see many recipes on zonediet.com) and 1 cup 2-percent milk

2 low-fat string cheeses, ½ cup of grapes, ½ piece of toast topped with 1 teaspoon of natural peanut or almond butter

½ cup low-fat cottage cheese mixed with 1/3 cup natural applesauce, 1/3 cup Mandarin oranges, and 2 teaspoons slivered almonds

Some kid-friendly snacks include:
1 string cheese and ½ cups of grapes
1 mini-Zone muffin (Divide batter among 16 muffin cups)
1 ounce cooked chicken and ½ apple spread with ½-teaspoon natural peanut butter
1 cup 2-percent milk

There are many more ideas on zonediet.com. What are some of your favorite Zone breakfasts and snacks?  Post ideas and recipes to comments.

Heath Heflin: age 38

“Before, I was a couch potato.  I would pick up something to eat on my way home from work, then plopped myself down in front of the TV until it was time to go to bed.  The best way I can describe it is I was in a stupor. One day while watching TV, I saw a commercial for P90X, and something inside me said “I can do that.” On November 11, 2008, I started exercising daily. Once I started, I made the commitment to myself that I was going to see it through the first 3 months.  Whether it worked or not, I was going to give it a chance. At the beginning I weighed 235 lbs.  At first, I did not actively change my diet.  I just “watched what I ate.”  Three months later (02-07-2009) I had lost 21 pounds.  I weighed 214 lbs. This is when I finally started taking my diet seriously. By the end of the second three months (05-10-2009) I had lost another 36 lbs.  I weighed 178 lbs. And that is when Heather introduced me to Crossfit.  I’ve been doing it for about three and half months now and have lost another 15 pounds.  Today, I weigh 162 lbs. If you do the math, that is over 70 lbs in 9 months. Now, I look forward to working out every day (I actually feel bad on my days off when I don’t work out.)  I have energy to do the every day things without dripping in sweat, and the energy to do the not so every day things without killing myself. My current goal is to put on more muscle.”

Just a few thoughts from Heath:

“Don’t get discouraged if results do not appear immediately.  When I started trying to lose weight, it was two months before I could tell any difference in the mirror. There will be weeks where your bathroom scale will say you lost 5lbs, and other weeks where it will not have budged an inch.  This is normal and natural.  To quote Dory from Finding Nemo, “Just keep swimming!” Change does not happen overnight.  It will take time.  I’m not talking about one week or one month.  Start with a goal for example of losing 20lbs in 3 months.  That may not sound like much, but getting started is the hardest part.  For the next 3 months, try bumping up your goal to 30lbs. Do not be afraid to eat.  FOOD IS FUEL!  And, you are going to need a lot of it with the workouts Heather is going to put you through.  Do not starve yourself.  Obviously it is possible to eat too much, but your body needs more than you think it does.  The key is to change “what” you eat not how much. My final thought for you is to start saving now to buy new clothes!  ”

This story is about a very special man who has made enormous changes in his life over the last 10 months. He has changed the course of his life and I know he will never go back.  Heath is not just a success story he is also my older (but no longer “bigger”) brother.  Way to go bro!!!!!  I’m soooooo proud of you.  His current goal is to get stronger and put on muscle so I have challenged him to a 30 day AdvoCare muscle gain experiment. He is taking AdvoCare Muscle Gain Shakes, Muscle Fuel, Muscle Strength and Nighttime Recovery.  Updates to follow.