Lesson Learned

"I'll just take a few days off"

"A few cookies won't hurt"

"A little queso isn't so bad"

These are a few things that went through my head over the last few days. A few tamales here, a little chips and queso there. A few cookies with the kids....then

BAM!

Last night as we came home from the in-laws' house, I began to feel so sick. I had to lie down to keep from throwing up. I had a sickly-sweet heartburn-like feeling in my stomach. My head was pounding. It all caught up with me.

Post-Gluttony Recovery WOD:

400m run

40 air squats

20 pushups

4 rounds

Remember, each day is a new day. Even if you over did it for a few days, just brush yourself off and get back into it- Your body will thank you!

Mmm...Cauliflower

I love it when I can actually fool my daughter (with food, that is). She's almost 5 and pretty picky. Last night I made the infamous Cauliflower faux mashed potatoes and she liked them!

I've tried to make these several times and each time they are runny and not so good. This time I simplified the whole thing and, voila!

How-To:

1. Steam the chopped cauliflower

2. Throw steamed cauliflower in food processor with some butter, salt, and pepper

3. Eat

Many recipes for this dish call for milk or sour cream or other liquid. Don't do it! Don't add any extra liquid- that was my previous mistake.

Check out Mark's Daily Apple for more great tips.

Tommy's Paleo Challenge

(My 4 yr. old took this picture btw)

My husband, Tommy, recently started a Paleo Challenge. He has seen the results I've had and it just makes sense to him to eat a really clean, non-processed diet. While I am extremely proud of him, I'm blown away by the sheer amount of food we've been eating for the past two weeks!!

This is where a Costco membership really pays off.

When I read Carey's post about going to HEB, I laughed out loud- cancer?! really?! But then after Tommy came back from HEB the next day, he said he was pretty amazed at what he saw on the conveyor belt. It was a far cry from what his cart looked like just two weeks prior.

So how is he doing with it?

He claims to be having some amazing sleep! I need to document all of his measurements, but he also says he feels less bloated and less of that overly-full feeling after meals. As someone who ate tortillas at nearly every meal, I'm super proud of him :)

Now if I can only get him to join a Crossfit class!

I'll keep you posted...

You Really Are What You Eat

(I wish I would have thought of this. Priceless.)

"You are what you eat." Yeah, yeah... We've all heard it a thousand times.

Every cell in our body is made up of the micronutrients from whatever we are eating. Sure, Aspartame may be legal, but that doesn't mean it is good for you in any way.

From general health to mental health, overall wellness, moods, sexual function, sports performance, you name it- everything we ingest affects us.

I came across this post a few weeks ago on Robb Wolf's blog. I was blown away by this man's story and was even more committed to regulating my body through a Paleo approach.

Not too long after that, I came across this on Crystal's blog. If you haven't seen it, go there NOW! Absolutely amazing!

Have you been to the Paleo Blog yet?

Quote of the day: "If it's made by man, don't eat it." Fair enough.

Looking Back and Moving Forward

This time of year always excites me- not because of the holidays per se, but because of the dawn of a new year. Since Carey has been doing Goal Setting workshops over the past year, I have been more in tune with my goals and am always setting new ones. However, I can't get away from the tradition of setting goals in the New Year.

One of my favorite traditions is for my husband and I to sit down together during the holidays to set short term and long term goals. I remember in January of 2004 deciding that we would try to have a baby that year. What usually happens is that, unless you make a conscious decision to do something, you'll just keep saying "one day..." Lily was born in February of 2005.

Something I have added to my Goal Setting sessions is "Accomplishments." I try to write down 3 accomplishments at the end of each month so that I can see not only where I am going, but where I've been.

So as the Holidays approach and life gets hectic, take some time to sit down and not only plan for the New Year but reflect on how far you've come!

Sometimes You've Just Gotta Chip Away...

This morning's Crossfit Women workout was

Eva

800m run

30 KB swings (24kg)

30 pullups

5 rounds

It was an incredibly hard workout. And one that was mentally exhausting as well.

The thing to remember when faced with a tough task at hand is to just chip away at it- bit by bit. Take it one step at at time. In the last round of pullups, I was doing 2 at a time. Rest. 2 more. Rest.

Here is a little nugget I found on an affiliate site that is always good to remember after a long, hard WOD, especially when you aren't that pleased with your performance.

Written by Ali Incredible

I was chatting in the locker room after the WOD and the woman I was talking to was dissappointed in her performance. Relatively new to CrossFit, she persisted that she had performed terribly. What I would like to say is this: you showed up. After two years of CrossFit I have had peaks and valleys, been discouraged and elated, but when it comes down to it, crappy performance or PR, I showed up. Usually, I am the last to finish a workout, but sure as shit, when I get in my car after, there is always a little smile. Best or worst, congratulate yourself on coming. You’re among a small group of people that show up knowing you will get your ass kicked. If you’re new, please know that people who have been doing this for years, studs in the gym, do not PR everyday, they don’t set record times every day they come. It’s about effort, and half the battle is showing up. Next time you feel bad about your performance, tell yourself you’ll do better next time, look around you at the amazing folks that show up to sweat next to you, and smile.

A big shout out to Cheray who I have the pleasure of working out with so early in the a.m.Thanks for motivating me!

Have a wonderful weekend :)

Are you Ready to change your life?!

October is upon us. The weather is getting cooler finally. So why not get outside for a workout?

I'm looking for a few women who are ready to change their lives!

I am offering a Fall Special (valid through Dec.1):

1-on-1 Training.....$50/hr

2-on-1 Training....$70/hr ($35 each!)

3-on-1 Training.....$90/hr ($30 each!)

The first session is always FREE...You can't beat that!

We can meet anywhere- parks, your house, etc.

In addition to training, I offer nutritional counseling, goal setting, accountability, and motivation. I want to help you succeed.

CrossFit will get you in the best shape of your life. Why wait until the New year, let's do it NOW!

Contact me at KatGrosshaupt@CrossFitCentral.com

512.466.6684

What is CrossFit?

You probably get this question every day. How do you explain it?

Many people think only the super- fit can take on CrossFit workouts. Not true! All workouts can be scaled to your ability. That's the beauty of it, right? No matter where you are in your fitness journey, you will get a good workout. Guaranteed.

Check out this video explaining the 10 elements of fitness. Have a great week!

New Kids Class This Week!

This week is the debut of our CrossFit Kids Homeschool Class!

Mon/Wed 10-10:45 am

Ages 6-13

Added bonus: There is a Women's Only class at the same time!

Contact me for more details:

KatGrosshaupt@CrossFitCentral.com

512.466.6684

CrossFit Kids at Saturday's UTB

This Saturday Aug.29th will be a free workout under the Mopac bridge at Town Lake (oops. Lady Bird Lake) from 8:30-9:30am.

With an adult workout adjacent, it's a perfect way to get your weekend off to a great start!

We will be working out with kids ages 6-14, and it doesn't matter what their fitness or ability level is, just like any other CrossFit workout, we scale load, not intensity.

Plus, we have a LOT of fun :)

To check out more CrossFit Central Kids, go to our Kids Blog. If you have any questions about the workout this weekend, email me at KatGrosshaupt@CrossFitCentral.com.

Back to School!

Well, summer is over. School started today in the ATX. My husband came home from the grocery store yesterday astonished at the lack of food in the snack aisle.

As a mother of two, I know that convenience sometimes wins over, well, everything else! But Ritz Bits and even "healthy" granola bars are often times loaded with sugar and other processed things. EVERYTHING our kids put into their bodies affect them. So let's load them up with good stuff- fruit, nuts, almond butter.

The thing is, we never know which foods will affect our particular bodies. If my son is particularly sensitive to High Fructose Corn Syrup, it may show up as signs of ADD. Even dairy and gluten can sometimes have that affect on kids. You just never know!

My Story

Using my functional fitness :)
October 2008

Summer 2008. It's the 2nd summer in a row I haven't bothered to buy a swimsuit. I dread going to the pool. My pregnancy swimsuit still fits me. I have stopped counting the number of people who have asked me when I am due. Did I mention my son was 15 months old?!


Baby weight. It is that nagging last bit of weight to go. For some of us, it's a whole lot of weight we can't seem to shake. I lost it all quickly with my 1st child. What was happening this time?


As Moms, we tend to put ourselves last. If you have more than one child, it's even harder to find time for yourself. It's a mixed bag. You know if you exercised you'd actually have lots more energy. But when do you find the time? Your baby is finally sleeping throught the night. The last thing you want to do is get up early to....exercise!


By the Fall of 2008 I had enough. I tried working out in the garage. I tried videos during naptime. Nothing seemed to work. I realized I needed to join a class to get some motivation. But 24 Hour Fitness was not appealing in the least bit.


One day I saw my friend, Maggie. She looked amazing!! She had lost around 20lbs. and was glowing. I asked her what she was doing and she said "CrossFit." Hmmm.... I had seen some t-shirts around town, but all the guys looked way buff. Then my friend, Lara, said "I went to this CrossFit bootcamp and it was soooo hard." I like hard. At Lara's house I saw a postcard for some kind of "I am Crossfit" challenge. I decided to give it a go. At least it would kick start my motivation. I vowed to try it for a few months.


The I am CrossFit challenge was both exciting and intimidating. I had never done any kind of Olympic lifting or even attempted a pullup in my life! I made it through the kickoff and set my alarm for 5 am Monday morning for my first day of class.


January 1. I have no idea what is about to happen to me. I had no idea this was "assessment day". Today's WOD was Angie: 100 situps, 100 pullups, 100 squats, 100 situps. Holy hell. I literally had tears streaming down my cheeks as I jumped up on that box trying to make it through those jumping pullups. But as I got into my car to drive home, I thought, "That was so hard. But I did it!.....damn, I'm gonna be sore tomorrow."


Cut to 8 weeks later. The I am CrossFit Challenge is over and I lost 4% body fat!! I got the hang of the Zone diet, dropped a dress size and was totally hooked on CrossFit. Now 8 months later I have dropped 2 more dress sizes and can finally do a kipping pullup!


If you talk to anyone who has been doing this for a while, you'll hear a common thread- CrossFit isn't just about losing weight or getting fit. It is about belonging to a community of like-minded people who are here to encourage you, cry with you, and tell you to wipe off the dirt and keep on going. It's not just the Coaches. I have enjoyed hanging out with and getting to know the ladies in my classes- something you don't get at globo gyms. We are all here, working together, cheering each other on, and most importantly supporting each other in whatever endeavor we are working on. Who wouldn't want to be a part of that?!


Since my background is in education, I decided to merge my love for teaching with my love for Crossfit. I am excited to teach CrossFit Kids classes as well as Adult Bootcamps and am also available for Personal Training. I want to help you reach your goals- whatever they may be!


Are you ready to change your life?

Mastering the Grill

This summer I have mastered the grill...

I know, it's not that hard, BUT I always just let my husband work the grill magic until this summer. I found fresh sausages at Whole Foods that have combos like Cherry Apple Chicken and Tequila black bean cilantro Chicken. Each sausage is around 4 oz so you get 2 meals out of each one. With no fillers and no preservatives, they are pretty close to perfect :)

Monthly Assessments

How did you do this month?!

In our CrossFit Women's Class, we did Max Totals this month while everyone else did Fight Gone Bad. It was great to see so many PRs this morning! I love this assessment because we really get to help each other on form, encourage and motivate each other, and see amazing results. Way to go ladies!!!

Welcome!

I am excited about all that is happening in my life and can't wait to share it with you! I've been writing the CrossFit Women Blog for a few months now and have enjoyed it more than I ever thought. I will continue to do that, but I will also use this platform to talk more about my personal journey.

I have to find a picture of myself to post along with a bio. Funny how when you're a mom, you're always taking pictures so there are none of me...

Have a fabulous Thursday!