Photos of April 2014 and November 2013 boot camps…

Photos of April 2014 and November 2013 boot camps…

Click on the PHOTOS link to you left or or right on the word photos for the latest and greatest…you all are awesome and inspiring. ¬†


No complaining…

So Robin shared a cool book with me this past week, and while it didn’t have anything to do with working out, it had everything to do with LIFE. Here’s the best part:
Never allow yourself to complain about anything – not even the weather.
Never picture yourself in any other circumstances or someplace else.
Never compare your lot with another’s.
Never allow yourself to wish this or that had been otherwise.
Never dwell on tomorrow – remember tomorrow is God’s, not ours.
–Ella, a missionary in Africa.

Unbelievable. I am working on this. Inspriration.

And speaking of not complaining, when I added a minute of optional burpees at the end of the workout this a.m., Karin voluntarily did them, and did NOT complain once. ūüôā Great job!

Finish strong!

SOY…the good, the bad, and why.

(According to

First the good:

Any benefits from soy will be found in organic, unprocessed, and fermented forms.

The soybean is about 48% protein and, according to the PDCAA (Protein Digestibility Corrected Amino Acid), the soy bean is given a high protein quality score, meaning it is complete in the essential amino acids. The soybean is high in phytoestrogens, which may have a positive hormonal impact and help menopausal symptoms, the prostate, lower blood pressure, cholesterol, and diabetes.

Again, these benefits are seen when soy is consumed in small quantities from unprocessed andfermented sources such as tempeh, natto, and miso. If you are consuming soy, it should be primarily from those sources mentioned above, in small quantities, and in organic and fermented form.

Next the bad…

High consumption of soy phytoestrogens as been linked to:

  • Increased risk of breast cancer
  • Loss of bone mass
  • Depression
  • Decreased sex drive
  • Impaired thyroid function
  • Increased body fat
  • Impaired blood sugar control

To read the whole article, click here. 

In summary, a little soy is ok. ¬†High consumption, probably not the best idea. ¬†Which leaves me feeling a little better about certain protein bars, that all seem to have a bit of soy in them. ¬†We aren’t gonna die from that. ūüôā ¬†But we shouldn’t be downing glasses of soy milk daily either. ¬†Balance in all things. ¬†You choose what works for your body. ¬†We leave judgement at the door…show up for your workouts and eat to the best for your body.


Yoga Sunday at 9am.

Bring your mat if you have one. No worries if you don’t. ¬†I know most of you are the “pound your bodies into the ground type”, and the “it wasn’t a good workout unless I left with my knuckles dragging on the ground and my tongue hanging out of my mouth” types…I know this because it takes one to know one. ¬†But seriously, there are many, many benefits to yoga, not to mention I just finished reading an article in my latest fitness journal about the benefits of rest and recovery. ¬†To read why we need yoga, click here.

We are 60% there.  Got an awesome text from Joy today I want to share:

“Holy crap! 5 days of BC and I’m back in my skinny jeans from last summer. ¬†Scales says I lost 3 lbs.” ¬†Woo Hoo, Joy! ¬†anyone else care to comment???¬†

Are you starving???

This a.m. Amy and I talked about getting over the day 3 hump and how grumpy I got. Glad to be onto day 4. ¬†Could be hunger?! ¬†Could be de-toxing. Either way, glad it is over. ¬†I always think day 3 is the worst. ¬†Please remember about MyFitPal app if you want to see what others are eating or log your own food. It’s so easy! ¬†And then you will know if your starving is a good thing.¬†

In the meantime, here’s what I eat¬†most days (sample)¬†to not¬†starve or even get lightheaded:

Banana, water (then workout)

breakfast – coffee, chunky monkey muffin, oatmeal with cinnamon and honey, some type of egg

snack – orange, cashews

lunch – 3 pieces of turkey, juice (from my home juicer) or smoothie 8oz., small spinach salad – pecans, carrots, peppers, with homemade balsamic vinegar dressing.

snack – 8-16 oz. smoothie

dinner – butternut squash stir-fry, broccoli, brown rice, sunflower seeds, (chicken optional), sparkle water with a lime.


You will note that I am still eating oatmeal daily – cooked old fashioned on the stove – I NEED this. I have learned from doing this multiple times, and I will eat brown rice also. ¬†Those are my only “grain allowances.” ¬†I hope that makes sense. ¬†


What do you do? What’s your go-to when on this program and HUNGRY???

“I don’t want calluses!”, said Kathryn…

ok, so today is a lot of hard work and hard work/heavy lifting or bar-work, always brings with it the chance of getting, building calluses…Kathryn commented this a.m. that she didn’t want that; niether do I. ¬†Always a struggle because I DO want to be STRONGER. ¬†Read below about how to handle it:

Those who are new to gymnastics, weightlifting or CrossFit in general often start with soft, callus-free hands. Ideally, to reduce the likelihood of hand tears, beginners should try to gradually build up calluses (through — what else? — handling bars) to the point where the skin on their palms and fingers are tough and thick — but smooth. Once some skin-thickening is achieved, the goal is to keep any calluses filed down. The goal is have a consistent, smooth palm surface, without noticeable ridges or fluctuating thicknesses of skin. A raised, rough callus will eventually blister and tear away from the surrounding skin, ripping open your hands and making a bloody mess. A general rule of thumb: If you can pinch a raised edge of the callus, it needs to be filed down. Constant vigilance and regular hand care is key to preventing tears.

You can use a number of different tools to keep your calluses in check, including:

  • A nail file;¬†
  • A callus/corn shaver;
  • Cuticle scissors;¬†
  • A pumice stone;¬†
  • A dull razor blade;¬†
  • Sandpaper;¬†
  • A butter knife;¬†or
  • A Dremel tool(!)

Read the whole article by clicking here.