August Rush

Register for August Springwoods Park Boot Camp M/W/F 6:15 am and be part of this results driven team.

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West Austin Pop Warner

This year I was personally invited by Dane Krager to serve as a coach for the West Austin Dane Krager Football Camp. Dane is a current AFL player who also spent some time playing in the NFL. This camp will run for four days and is focused on conditioning and position skill training. It was a great first day , the 8 - 12yr olds gave lots of effort and pushed through for a great workout. Good job guys..lets continue to bring it!!!

Don't neglect the stretch

Proper ROM (range of motion) and adequate flexibility are not only the keys to avoiding injury , it will tremendously help your movement patterns. For every muscle that may be shortened due to flexibility , there is compensation for that. This can in turn lead to poor movement patterns and injury. Knowing how to identify muscle imbalances and postural deviations is the key to correction. The overhead squat assessment is just one tool your Coach can useto assess these flaws. In order to perform a proper deep overhead squat , one must display full range of motion through the joint and have flexibility. When wrong movement patterns occur during the squat , your coach will be able to identify why this is happening.

I require all new clients to perform this assessment as it will help in program design.

Reach

( Mel & Jan cooling down with some toe touches )

Setting realistic goals and developing a blueprint for achievement is the key to success in life. My clients and I are always working toward specific goals . We spend time talking about the time frame of these goals and exactly what it will take to achieve success. Knowing what your working towards and how to get there will help you stay focused and motivated. Progress should also be frequently measured , when and how will depend on your specific goal.

Call 512-744-3880 for a free 20 min GOAL consultation !!!

Affiliate love

(Myself , Brannon and Omar)

I had the opportunity to workout over at Crossfit Texas. Co-Owners Brannon and Pete are class acts and this is carried over into their programs. This is just another testament to the outstanding people Crossfit attracts. My good friend Omar Vela who was just awarded the Army's NCO of the year award for the state of Texas joined in on the action. Omar is an avid crossfitter and is going to compete for nationals in August. Good luck Omar !!!

Med Ball

The Dynamax Medicine Ball can be used to work on all the physical components. Even cardiovascular endurance , dont think so? - just ask some of our boot campers. Or better yet have them take you through the "wheel of fortune"

M/W/F 6:15 a.m.

Results = Sign Up

Speed Ladder

The speed ladder is used as a method to improve Speed, Agility, Balance , coordination and Accuracy. Improving these abilities play a huge role in achieving total fitness. The ladder is used as part of our "warm-up" and often integrated into workouts.

Here are some general guidelines for ladder drills

1. Push off from the balls of your feet (not the toes)
2. Pump your hands from shoulder height to hips (men) and from chest height to hips (women)
3. Keep your elbows at 90 degrees at all times
4. Keep your arms, shoulders and hands relaxed
5. Try to keep your head as still as possible
   

UTB this Saturday

Free community workout will be held this Saturday "Under The Bridge" near hike and bike trail at Town Lake. This workout is for all fitness levels.

(MAP)

Row Row Row!

As I begin to prep for our annual Fight Gone Bad Athletes for a Cure workout held in Sept , The row is one thing I'm gonna need to improve in order to get my score near 400 . I need to take my row score from around 8 or 9 to more like 14 - 15. Having a more efficient row will help get me there.

"Diane"

Two things I'm really gonna make an effort to improve on this summer are deadlifts and handstand push ups. Both require a great deal of midline stabilization.

Pat and Annie do "Diane"
21-15-9
225 lbs deadlift
handstand push ups

Carb intake and Insulin

The high carb extremist have our population loading up on carbs. Americans are chowing down on white bread , pasta and cereal like never before. "Eat less fat and you will be less fat" in fact Americans are eating less fat and becoming fatter. Why so ? The answer to this question takes place in an interesting response by the body when consumed with too much carbs. Not only will eating more carbs and less fat become dangerous to your health by preventing the body to properly utilize fat , it can make your goal of losing weight virtually impossible.

A persons body has limited ability to store excess carb and easily converts excess carbs into fat. Any carb not immediately used by the body will be stored in the liver and in muscle (glycogen). However the liver and muscle capacity to store carbs is very limited. Excess carbs not converted into glycogen are converted into fat. But it gets worse , your body uses a storage hormone known as insulin to store the fat and to reduce the level of blood glucose. So when your body is high in carb intake you essentially have high insulin levels in your blood stream sending a message to "store fat". It also tells the body not to use any stored fat for energy by suppressing glucagon hormones. High carb diets make it impossible for the body to burn fat. Rapid rise in insulin also leaves you fealing hungry and craving for sweets.

Low fat diets make absorption and digestion of carbs a lot quicker. By adding some fats and limiting carb intake you slow down this process thereby moderating your insulin levels. General recommendation include a diet consisting of 40 percent carb - 30 percent fats - 30 percent protein.

To learn more check out Dr. Sears book "Enter the Zone"

Upright Squat

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Boot Camp classes are set to begin Monday July 7th. Classes will be held M/W/F 615am -715am. Come join the fun and come get FIT with us. Sign Up Today !