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Today is the beginning of a three part series on nutrition through the Holiday season.     In part one, we are going to discuss portion control, especially during the Holiday season.   So, what is portion control?     Fundamentally, portion control is simply controlling the portions you consume.  Pretty basic in theory, right?   Unfortunately, portion control is one of the hardest nutrition pieces for people to understand.  It seems that, in America especially, we have allowed our standard portion size to grow substantially and are now normalizing excessive food servings.   When building your plate at Holiday parties and other gatherings, follow these three rules of thumb to have a successfully portioned plate:   All servings should be about the size of your fist.   Make sure to have a meat and a veggie included on your plate. Choose a max of 3 “carb” choices – aka casseroles, pasta, potatoes, etc.   Another thing to keep in mind when talking portion control is that you don’t NEED seconds.  Seconds is an American past time that we’ve created which has become very socially appropriate.   However, seconds are so unnecessary.     Yes the food taste good.  Yes you could […]
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Before you start reading, I suggest you go listen to this song.  One of my favorites from the late 90s, LFO really had a hit with Girl On TV.     The lyrics of this song are the theme for my blog post today.     As much as I love the song, the message, especially in today’s society, can seem some what twisted.   It seems I’m surrounded by people, including myself, who are obsessed with the “Girl on TV”.  The girl on Instagram.  The girl on Snapchat.  The girl on Facebook.  The girl on reality TV.     We’re all trying to keep up with an ideal image of what perfect looks like, yet it’s unattainable.   In the world of altered images and photoshop, no “Girl on TV” looks like themselves anymore.  They’ve had every injection and surgery known to man and have photoshopped out the areas that have even the slightest imperfections.   Nothing is as it appears anymore.   As I scroll through my Instagram feed, I see hundreds of images of women, and men, who are all trying to be the picture perfect person.  Perfect body, perfect skin, perfect ass, and perfect smile with […]
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This Thanksgiving, I have so much to be thankful for.     I’m thankful for the opportunity to wake up every day and come to a job that I truly love.   I’m thankful to be surrounded by people who challenge me mentally and physically to be the best version of myself.     I’m thankful to have a supportive husband who tells me to shoot for the stars and makes my dreams come true every single day.   I’m thankful to be full of happiness and love, fueled by the people that I’m honored to surround myself with daily.   I’m thankful to be the healthiest version of myself I’ve ever been; stronger, faster, and more fit than ever before.   More than anything though, I’m thankful to lead a blessed life, full of love, happiness, and success.   I look forward to spending the Holiday season surrounded by some of my favorite people.   May you and your family enjoy each other’s company and cherish every moment you have together.
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Class WOD For Lyfe

by ironborn· November 15, 2016· in Uncategorized· 0 comments
Real Talk.   It’s been four weeks since Crush Games ended.   Four weeks to contemplate what I’m doing with my CrossFit life.   Before Crush, I was following Invictus Athlete 5 days a week, training 2-4 hours a day.  I spent 6+ months following this programming and it was GREAT.  I became stronger, more functional, and I became an overall better athlete.     But to what extent?   I was exhausted, fatigued, and pretty much over it by the time Crush came.  Training just wasn’t fun anymore.   After Crush, I took one week off and have been focused on the completing Class Wods ever since then.   Good ole’ class wod.  And I’m loving it.  I’m enjoying working out again for the first time in a while.  I enjoy hanging out with the members, watching the white board, and getting back to the basics.     What I enjoy most is working out for 1 hour and being done.  There is so much time left in the day when you don’t train for 4 hours 🙂   Sometimes you just have to re-evaluate what the grand plan is.  Maybe it isn’t all about trying to be the […]
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First, I want to apologize for not blogging last week.  It was the first week in over a year that I missed and I feel horrible.  Sorry about that!     Secondly, this is the only political post I have made all year and the only one you will hear from me for a long while.  Remember that we are all entitled to our own opinion and I will respect yours as you do mine.  I will not engage in a debate of any kind on any forum, FYI 🙂   So, here we go.   Us Americans, we’re in a pickle.  We don’t really have a great option.   We have a woman who is known to lie (like most career politicians), is the epitome of what is wrong with American politics, and has more dirty laundry than anyone I know.     On the other hand, we have a man who has little experience in politics, has NO filter and says whatever he wants, and is all about stirring the pot.   And, if you don’t know me all too well, you may not know who I support.   You see, I support gay marriage and the right […]
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OR NOT!   I really don’t like Halloween.  It just really isn’t my holiday.   I don’t like buying meaningless outfits that are over priced for parties that last for just a few hours.   I don’t like being scared.  Actually, I hate being scared.   And I don’t like how women degrade themselves for the sake of the “holiday”.     This week, it’s all about Halloween and controlling our inner hoochie mamas.   Ladies, listen up.   It seems nowadays ladies are just searching for a reason to wear less and less clothes.  In all reality though, Halloween doesn’t have to be a reason to get all hoochie mama.     There are so many costumes that are super cool and creative without showing 98% of your skin.  I mean, is that really necessary?   I get it, you want the boys to pay attention to you.  But, here’s a reality check.  The boys that are looking at you when you’re 98% naked, won’t marry you 98% of the time.  They want your booty in their bed, and that’s it.   So when you go last minute shopping this week, like me, find a costume that has a […]
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This week, we’re going to get real.     I’m surrounded by real, amazing women, who are all on their own journey.   Some are moms, new or old.     Some are pregnant.   Some are trying.   Some have miscarried.   Some have had an abortion.   Some are me.   And, some are you.   Some of us are open about our journey; some are not.     Some share their experiences with EVERYONE; others keep things more personal.   So, how about this.   How about we appreciate each other’s journey.   How about we not openly ask people who are just acquaintances when they’re going to have a baby.   How about we leave this kind of questioning for close friends.   Because ..   Maybe they’re trying.   Maybe they can’t have kids.   Maybe they were pregnant and lost their baby.   Maybe they just don’t want a child.   Maybe they aren’t ready to justify their journey to YOU.   Finding respect for each other’s journey down this road call parenthood is so very important.   I’m on my own journey as are all of you.     So, respect my journey […]
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There are three types of spouses in the fitness world.     The supportive spouse The “I don’t give a damn” spouse The annoyed spouse   The Supportive Spouse – The supportive spouse always wants what’s best for you.  They want you to go to the gym as often as you need to feel healthy and strong.   They aren’t jealous of the time you spend at the gym and they aren’t angry that you have relationships with people at the gym that they may not know.  In fact, the supportive spouse may even come to the gym with you, even if they don’t really like it, just to show you that they support your fitness journey.  The supportive spouse will also help you stay on track with your diet and keep you focused on your goals.  Your success is important to them because when you’re happy, they’re happy!   The “I don’t give a damn” Spouse – The “I don’t give a damn” spouse just doesn’t really care.  They aren’t supportive and they aren’t unsupportive.  They’re really just very neutral.  They don’t get bothered if you spend a ton of time at the gym but they also aren’t jumping for […]
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  It’s been a hot minute since we’ve sat down and talked about goals.  So today, it’s all about goal setting.   We’re in the fourth and final quarter of the year.  We have three months until the “new year new you” bullshit begins.  We have 90 days until 2016 is over.  Remember, this was the year you were going to ____________ (fill in the blank).     For most of you, you haven’t accomplished that “thing” yet.  And it isn’t for lack of trying.  You’ve probably been kicking ass day in and day out.  So, why haven’t you achieved that goal?  Well, it’s probably due to a lack of focus.   You see, when you set these goals at the beginning of the year, did you write them down?  Did you post them in your house?  Did you look at them every single day? Probably not.     What I’m telling you right now is you have to write them down.  You have to post these WRITTEN goals all around your house and your life.  And you have to read them EVERY…SINGLE…DAY.  Without fail.   I’m a firm believe in the theory that thoughts become things and what you spend energy […]
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So, I’ve basically felt like ugh since Sunday.   You know, when you just feel like you’re in a blah mindset?  Yeah, it happens to me too.   It doesn’t help that Aunt Flow came into town and wrecked my world on Sunday too.     But aside from that lovely side note, I’ve just been super frustrated.   The Wodapalooza qualifier just isn’t going the way I planned – I’m not sitting in a qualifying spot right now, which really sucks.  I don’t know how I can qualify for pro for Crush Games and then literally be at the bottom of the barrell for Wodapalooza.     Pretty much, I’m just feeling like throwing myself a pity party.  I’m just bummed at life currently.      And, by currently, I mean in this moment.  In this exact moment.  It will pass, and I know that.     That’s what I want to stress this week.   That that feeling of ugh happens to us all.   We all get overwhelmed, frustrated, and disappointed in ourselves.  Life isn’t all rainbows and butterflies.     Even those of us that look like we have our shit together – like I might […]
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