Love to Shirley from one of the "Dynamic Slash" winners

I can't say enough great things about the classes at Pure and the instructors. I have to admit there have been a number of times when I've walked into the gym on a Monday evening after a long day at work and I think to myself "there is no way I have enough energy to get through class." However, as soon as I see your smiling face and feed off the energy of the class, its as if I've been revived. The value I get from slash is two-fold; both on a mental level and physical level. On a mental level, I feel so proud of myself when I know I've started the week off right with what I feel is the most challenging class of the week. Its set the bar for the remainder of the week and forces me to push myself that much more. On a physical level, Slash requires you to use every muscle in your body which inevitably turns into me climbing out of bed Tuesday mornings with either sore hamstrings, bum, or back :)

As a side note, (and I know I've mentioned this before) but I'm always impressed by how you not only push us but yourself as well. The energy and positive attitude you exude are infectious. Thank you for being such a great mentor!

Weekend before Christmas from Pure Austin Coaching - Join us for the fun!

Twas the weekend before Christmas when all through the town,
Triathletes were stirring, no rest to be found.
The festivity calendar was nearing full,
Ensuring this weekend would have no lull.
Friday night we will dress our best - all in red,
With twelve bars to hit up, all before bed.
The Red Dress/12 Bars of Christmas run
Will no doubt provide all sorts of fun.
Lace up those shoes and don your best dress;
Awards await for those that impress.
 
Friday night will provide little rest for the weary,
As Saturday morning will come mighty early.
Team PAC has a deal with the Rogue Training Crew,
$15 a month for Saturday long runs, just for you.
All speeds and paces are available;
Make this long run a weekend staple.
Want in on this steal of a deal?
Shoot us an email (pureaustincoaching@gmail.com) - we mean it, for real.
 
Be sure to refuel after that long run,
Because there is still lots more fun to come.
Visions of victory can dance in your head
As you watch Kona on TV (maybe even from your bed).
Saturday afternoon from 3-5pm
Tune to NBC to see some incredible athleticism.
The Ironman Kona World Championships are set to air
As the Ironmen set out to go where few will even dare.
 
Once you finish watching the race,
Get out that bike and give it a new face.
Why? you ask - What does she mean?
Its time to decorate your bike with a holiday theme!
Sunday morning is Jack and Adam's monthly Steiner Ranch Ride.
This time around there is one stipulation to which you must abide:
A holiday festive spirit is a must.
Dress up your bike and yourself - make it a fuss!
Two ride distances will be offered,
16 or 32 miles, whichever is preferred.
The best part of this awesome adventure
Is the half price brunch once your ride is through.
 
We at PAC hope you can come play.
Bring out your friends and show them our fun ways.
Our message to you, our training partners, our friends:
"Happy Christmas to all, and to all a good weekend!"
 
 
 

Lettuce Wraps, yum!

A message from our Dietician Laura CaJacob:
This is a great recipe! I had it for lunch today, and I saw Formby and Nathan drooling over it in the trainer's room. It was easy to make and awesome to eat.

Asian Lettuce Wraps

Ingredients:
1/2 c. water
1/2 c. instant brown rice

2 t. sesame oil
1 pound ground turkey breast
2 t. ground ginger

1 red bell pepper
1 8oz. can water chestnuts
1/2 c. reduced sodium chicken broth
2 T. hoison sauce (I found this in the asian section at HEB)

1/2 t. salt
2 heads boston lettuce
1/2 c. chopped fresh cilantro and green onions

Preparation:
1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes.

3. Prep other ingredients while meat and rice are cooking.

4. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, and salt; cook until heated through, about 1 minute.

5. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and roll into wraps.

Need more easy, healthy recipe ideas? Set up an appointment with Laura! laurac@pureaustin.com

Exercise Buddies Rule!

This just in from Mallory!


My client totally took advantage of the BUDDY MONTH!!! It's a mother and her son, who is her buddy. He is learning to love spending an active hour with his mom everyday - bringing them even closer!!
Check it out!
Mallory
---------- Forwarded message ----------
From: Kathleen
Date: Wed, Nov 24, 2010 at 2:59 PM
To: Mallory

Dear Mallory,
My exercise buddy is my son Arthur who is 25 years old.  I love having an eb.  We get to work out and visit.  I would never go everyday without him.  Yes, we have been every day this month.  My only regret is he will be out of town Friday and we only get
to exercise 28 days this month instead of 29.

We usually start upstairs and ride the exercise bike, walk the treadmill at a slant, and step to it on the elliptical exercise machine.

Then we throw a medicine ball around and use the free weights.  Maybe a couple of other machines upstairs.

Then we go downstairs and do a number of machines. We use the slanted walk.  I like to walk up it backwards three times.

A few times Arthur has swum laps in the pool.  Several times we have walked/jogged around the quarry.  It is so pretty out there.

It has been great for us at Pure Austin at the Quarry.
Happy Thanksgiving.

Sincerely,
Kathleen

Whoa, Josie!! Qualified for Boston Marathon, with some help from the full body core power a la Shirley + Pure Austin :)

Transforming mind & body through Exercise
By: Josie D
11/13/10


Over 100,000 people applied, 45,350 runners started, and 44,829 finishers pushed through 26.2 miles in the New York City Marathon last Sunday. Ambitious athletes come from all around the world for the thrill of competing and the opportunity for distinction. I was lucky to be one of them.

This year’s New York marathon was my sixth full marathon, but the first time I’ve ever properly trained. I owe much of my preparation to Shirley Domicoli at Pure Austin Fitness. Shirley is bursting with positive energy and instantly likeable. She is exactly the influence I needed, exuding both inner and outer strength.

Since starting Shirley’s classes, I’m stronger than ever before in my arms, back, shoulders, stomach, and leg muscles. Her Monday, Wednesday and Sunday classes at Pure Austin’s Town Lake location focused on full body power. Before previous marathons I was essentially logging miles to check the box. Over the past year my running has significantly improved since Shirley introduced weight training, dynamic exercises, and core workouts into my routine.

Exercise has long been transformative to my mind and my body, but proved particularly helpful during my 2009 transition from Washington D.C. to Austin. You name it - career, friends, boyfriends, school – life was messy. I had to defer entry in the New York City Marathon last year because I felt drained, weak, and overwhelmed.

Hemingway’s quote fits, “The world breaks everyone, and afterward, some are strong at the broken places.” A year later, the hurdles and heartbreaks of life became constant motivation to rebuild. I decided to enter the race to reaffirm my resilience and test my limits.

I will never win marathons but like most runners last weekend, I was there for a personal victory. You don’t travel to New York, fight expo crowds, wake up at 3 am, sit in the cold for 4 hours and then run 26.2 miles without inherent passion.

Marathons help me feel fulfilled in my own skin. That woman complaining about the cold, that woman grimacing with cramps, that woman hobbling from blisters – that is me. Running exposes your real self. You become vulnerable to the course and your strength is scrutinized right there along the crowded streets of New York City.
The fans in New York feed into this raw emotion. I wore my name across my vest and fans were not timid. “Kick it harder Josie.” “Come on Josie, you go girl.” “Make ‘em eat your dust.” Their support entirely carried me at the darkest times of the race.

The last six miles of a marathon separates runners from marathon runners. When you push beyond mile 20 you enter a primitive zone. Pain becomes ubiquitous and you force yourself to plow through complete exhaustion. This is where you need to dig deep and remember why you came.

Every runner has a story. I guess some people start running with the intention of marathoning someday but I sure didn’t. I started running around my neighborhood just so I’d have a chance at being captain of my grade school cheerleading squad. I was 13, short, chubby, and fired up.

I started running more seriously at Penn State. College was the first time I was actually self-aware and humiliated about my weight. I was almost 180 pounds when exercise started to transform my life. I was determined to change my circumstances and stop feeling sorry for myself. I did daily runs through a course of personally significant places at Penn State, calling me to appreciate the highs and lows of my life. I lost weight and I gained gumption.

Over the next 8-year chapter in Washington D.C., running remained a priority. I spent most of my career traveling in jobs at The White House, the State Department and the Peace Corps. I visited close to 70 countries and packed running shoes on every trip.

Even lifelong runners need fresh inspiration and solid training to improve performance. Shirley’s workouts proved invaluable to me. I felt sturdy at the finish line and recovered faster than ever before.

And how did it end?

I broke my personal record for marathons with a 3:34:15. I qualified for the Boston Marathon for the first time and I returned to Austin smiling ear-to-ear.


###

Getting rid of that 4 o'clock energy crash = feeling great

One of our members, Eric W, has seen incredible success in the past 2 months due to help from our Registered Dietitian, Laura CaJacob. Eric came to Laura due to the major energy crashes he was experiencing at 4:00pm every day. By making a few changes in his diet, Eric no longer has severe energy crashes and has even lost weight. Not only did Eric's motivation and discipline play a major roll, but his trainer Christi Corbitt gives him quite the workout twice a week. Eric is 49 years old and has had more than 5 knee surgeries, yet is in the 125th percentile for lean body mass for his frame size. Congratulations Eric, and keep up the great work!

5 lbs in a week!!? Nice work! And, a yummy recipe..

Our Registered Dietitian, Laura CaJacob, has helped one of our members drop 5 pounds in 1 week! Maggie has made a few small changes that have resulted in BIG changes. Maggie says, "It seems easy... and I am not tempted to go off the plan! I can't believe a "diet" could be so easy. I don't feel like I am restricted...just eating healthy. I can tell a difference in yoga, too. Eating healthy isn't expensive. I really enjoy eating this way."

Maggie made this delicious dish recently and was kind enough to share her recipe:

Pinto Bean Enchilada Casserole
Ingredients:

Pinto beans (any kind of bean will do - black beans would be great)
If you want home made beans....Rinse and soak 2-3 cups of dry organic pinto beans overnight. Rinse again and cook with water 1 inch above beans. After one hour, add 1 chopped onion and 2-3 garlic cloves. When beans are soft, add about 1 tablespoon of fresh chili powder and salt and pepper to taste.
If you don't want to do the above steps, use 3-4 cans of beans... rinse those beans before using in enchiladas.
Sprouted corn tortillas... I found them in the refrigerated section near where they grind coffee at Whole Foods on Lamar. These turned out to be a nice surprise in the enchiladas... cooked up like they were cornbread. Regular corn tortillas will work if you can't find the sprouted.
Spinach... about 4 handfuls, washed.
Hatch green chili enchilada sauce... or any green sauce. Canned sauce may not be gluten free.
Soy cheese for the topping - grated or sliced.

1) Spread a thin layer of beans on the bottom of a 8x12 baking dish, just to keep the tortillas from sticking.
2) Add 1 layer of corn tortillas... tearing them to fit... easier than rolling enchiladas.
3) Spread a layer of beans.
4) Cover with 1/2 the spinach.
5) Add another layer of corn tortillas, beans and spinach.
6) Top with a third layer of tortillas. Cover with soy cheese.

I baked in 350 degree oven, covered, for about 30 minutes, then uncovered for another 20, until the cheese melted and had a nice color. Gluten free, dairy free, meat free. They were great the first night and even better the second!

Cookies... mmm.

Need cookies in a hurry? These take 20 minutes in total and are fairly healthy for being legitimate cookies. Plus, they taste great and can be served to anyone with dairy or gluten sensitivity since they don't have butter or flour.

Interested in learning other recipe substitutions? E-mail our Registered Dietitian, Laura CaJacob: laurac@pureaustin.com.

Almond Butter Chocolate Chip Cookies

1 c. unsalted almond butter, stirred well
3/4 c. sugar in the raw (can use less than this if you want to decrease sweetness)
1 large egg
1/2 t. baking soda
1/4 t. salt
3 oz dark chocolate, 70% or greater, broken into small pieces

1) Preheat oven to 350.
2) In a medium bowl, stir together first 5 ingredients. Stir in chocolate after well blended.
3) Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets and back for 10 minutes or until lightly browned.
4) Let cool on baking sheets for 5 minutes then cool on wire racks.

Makes 24 cookies.

*Recipe modified from Clean Eating Magazine March/April 2010.

Chelsea writes about Georgian, who turned the "Big 20" into a game changer

Georgian has never been a gym girl. No, not her! She is so good at counting her calories and portioning out her food for the day, but lifting weights and doing cardio are two things she never did. But then her special someone convinced her to join Pure Austin. At first, she walked the treadmill and did some Yoga classes, but I could never get her to come to Cardio Core or Pump. And then the Big 20 happened! She was so cute. I remember a few days before the contest began she was telling me about her game plan and how pumped she was to workout 20 days in a row and how excited she would be if she won the raffle.

Georgian is a superstar. During the contest, she made it to Ande's Zumba class, she took Pump with me and Shirley, she took Kathy's and Beto's spin, and she showed up with a smile to my Cardio Core class rocking the plank, 3 risers, and pushing so hard she inspired me! She didn't win the raffle, but she fit into her skinny jeans and the other day I told her she could never where a certain pair of pants again because they didn't show how fit she has become!!!!

This is what she had to say, " I am really impressed with the challenge and what it's done for me personally. It's really been good for me to get out of my comfort zone and rock out the different classes. And while I don't plan to keep up a daily gym regimen, I do plan to maintain 4 classes a week. (Quite an improvement over the one a week I was doing prior to the Big 20!)"

Georgian is a great example of commitment and motivation. She's not your typical gym gal, but she became one!!!!! She even showed up for Cardio Core and Pump this week and the contest was over. She is an example of knowing what's she working for and doing the work necessary to achieve her goals.

This is why I love fitness. Good Job Georgian.

Chelsea's twin sister stays fit while in Iraq. Misty rules!!

Chelsea sent this over about her twin sister staying fit while being deployed in Iraq. How awesome is this?!?

"I have a twin sister. Her name is Misty. She's always been into fitness. We use to step videos in our living room when we were teenagers. She had a gym membership in high school and would wake up at 5:30am to make it to a class then come home, kick me out of the bathroom, and get ready for school. She has been an athlete all of here life. The joke is I was such a fast runner because I knew she could kick my booty if she wanted to!!! Misty was deployed 4 months ago to Iraq. Just like her she turned it into a gigantic positive. This is what she had to say. "Fitness has changed because I have more time to do it. There is nothing else really keeping me from going to the gym. I don't have a monitor to listen to, dinners to prepare, house to clean. I just have me to worry about. So really there is no reason to miss the gym. I wake up at 0230, skype the family and am at the gym by 0310. I work out for 60 to 80 minutes. I do it in the morning because I know by the end of the day it is 120 degrees and the last thing I feel like doing is running on the treadmill in a 98 degree tent where the gym is. I know that I've accomplished something. That feels good. 3xs per week I am in the weight room doing a total body workout. 3xs per week I'm on the treadmill doing a running workout. My workouts are geared to what is going to get me through the heat and stress of Iraq. It is about being able to survive the elements. I lift heavy and run faster. To be perfectly honest...I'm working out so hard in order to wear my gear on the plane ride home and not feel like I have a gorilla on my back. It is just about being stronger....not thinner...but stronger. I wish my stomach was smaller....yada, yada, yada. But I really want to be able to carry all of my bags and not have anyone to help me. I want to be able to wear my vest without feeling weighted down. I want to be able to stand in a C-130 and hold on to the railing while up in the air without worrying about falling. Fitness is all about being functional now." Misty told me about a Push up contest they had on the base. How many push ups can you do in 1 minute? Both men and woman competed in this contest. 1st place: Girl - 83 push ups. 2nd place - MY SISTER 73 push ups. 3rd place and on......MEN! ROCK ON MISTY! Misty is now home safely. She is in the best shape of her life. Her shoulders have made me very jealous! She is one of my inspirations. Like she said, she would wake up at 2:30am after going to bed at 9pm just so she can Skype her little boy and then make it to the gym. Commitment and motivation. I am just so proud of her! "


Misty, you are an inspiration!!!! Much love, Pure Austin Fitness.

Healthy diet changes + 6 weeks = 6 lbs off. Yay Caroline!

Congratulations Caroline Vander Ark! In just six weeks, Caroline has completely transformed her diet with the help of our dietitian, Laura CaJacob. She has not only lost 6 pounds, but she has virtually solved her digestion problems that she was having all the time. The best part about Caroline's changes is that she has formed long-term habits to make her healthier overall. Make sure to check out her awesome food blog to get some great, healthy recipe ideas: http://cookingwithcareblog.blogspot.com/. Keep it up Caroline.

Chelsea's client makes great progress - accountability is key!

Chelsea sent this over today. Great news!!
Chelsea wrote:
I began working with this wonderful client consistently back in July. (She would like to remain nameless) She first struggled with consistency, frequency, and nutrition. We met for a session on July 2nd and talked about:

1. Resistance training at least 4xs a week along with 5 cardio sessions a week
2. Increasing her calories but making them more nutritious and dense in energy
3. Limiting weekend splurges if she wanted to see more results
4. Increasing the intensity of her workouts and choosing exercises that would create results
5. Took her measurements: weight, body fat, and circumference
6. Increase self-confidence

She purchased a 10 pack and uses each session to formulate a new routine she can do in between our meetings that vary but are usually every 3 weeks. She is determined to do this on her own, but with my guidance.

We met Sept 17th and look at this: ( mind you, we have only met 3xs since July and she had a really bad bike accident in between this time that took her out for 3 weeks)

1. Total inches loss = 7.5
2. Total pounds loss = 6lbs
3. Total body fat loss = 2%
4. Dress size = down 1 whole size and her clothes are so baggy on her right now
5. Nutrition = completely overhauled and now "eats to fuel, fuels to move, moves to lose" rather than avoiding calories so she can lose weight
6. Self confidence: Well she just glows when she's in the gym now!!!!!


Just wanted to share this with you......accountability is all she needed. She doesn't meet every week but she spent the $700 and has made appointments with me to hold herself accountable to her exercise game plan!!! Awesome!!!!!

Meet our Members! Hi Jackie!!

Jackie is a relatively new member at Pure Austin (about 3 months) but she has already seen great results. She is positive, motivated, and very complimentary of us :):) We love Jackie!!

We sent Jackie a couple of questions, and she sent us some great responses!
Jackie told us:

-I chose PA after researching all the gyms in Austin, because PA is downtown and close to me, because it is trendy and has so many things to do--particularly the boxing and heavy bags (I do taekwondo and boxing training), and people there look like serious athletes and /or in good shape.

-My workouts are hitting the boxing balls, doing spin hook kicks using the heavy bags as targets (not hitting them due to my injuries), doing pilates by myself, and doing upper body free weights and a few machines for biceps and triceps.

-I am training for strength and definition in upper body, doing spin hook kicks as it trims your hips and raises your buttocks and trims legs, pilates to elongate muscles

-I feel awesome from my workouts (very tired) and the results I have gotten in two months (dropped two pant sizes)

-I am motivated by having injured areas in my body feeling tighter and having less chronic pain, and the body changes cited above.

-I love PA because it has everything and more that I would ever need, it is trendy, staff are very kind and professional, it is close to my home, watching other athletes is motivating (I have been an athlete my whole life and a former UT athlete.)

-What I do for a living : I am an LPC (Licensed Professional Counselor) with an MA in Clinical Psychology and have been so since 1997.

-I keep workouts a priority because since I was severely assaulted 4 years ago--this has been the first time I have felt my athleticism and felt like I am in control of my body and chronic pain.

I love Pure Austin and tell everyone I know to join. Thanks for all that you do!

6 weeks and 9 lbs lighter!

A note from Pure Austin's Registered Dietitian Laura CaJacob:

Congratulations Heather!

My first client to make it through 6 weeks has seen awesome results! I saw Heather Hull for our final session today, and she was looking and feeling great. In just 6 weeks, Heather has lost 9 pounds and dropped her body fat percentage by 3%. This can be attributed to her hard work in the gym with trainer Michael Formby and a complete transformation of her diet. She has learned how to choose healthy foods that she enjoys, plan out her meals in the beginning of the week and make smart choices while eating out.

Are you interested in seeing similar results in just 6 weeks? What are you waiting for? Schedule an appointment with me today! laurac@pureaustin.com

Another great recipe idea from our dietician Laura CaJacob

While stir-frys are very easy and healthy, most people can only take so much brown rice and vegetables. I made this variation for dinner last night, and it was awesome! I modified the recipe from Clean Eating Magazine. It served 3 of us and took less than 45 minutes.

Need more ideas for easy, healthy recipes? That's my specialty! laurac@pureaustin.com.

Zesty Orange Beef & Broccoli

8 oz package of soba noodles (this would be good without noodles too!)
cooking spray
1# lean round steak (chicken breast is another solid option), pounded to 1/4 in. thickness and sliced into strips
1/2 c. white onion, diced
2 1/2 c. fresh broccoli florets, separated into bite-size pieces
1 red bell pepper, julienne cut
3 T. low-sodium soy sauce
juice from 1 medium orange
1 T. orange zest
2 garlic cloves, minced
2 t. agave nectar (honey is fine too)
2 t. whole wheat flour

1) Cook noodles according to package directions. Drain, rinse with cool water and set aside.
2) Heat large non-stick skillet over high heat for 1 minute. Reduce heat to medium-high, mist pan with cooking spray and cook steak for about 5 minutes. Leave the juices in the pan, but remove steak and set aside.
3)Add onion, broccoli and pepper and saute over medium-high heat until cooked through (about 6 minutes).
4) In a medium bowl, whisk soy sauce, orange juice, zest, garlic and honey.
5) Add steak back to vegetables and pour in soy sauce mixture. Cook over medium-high heat for about 2 minutes.
6) Add flour to juices to thicken, and cook for about 3 minutes.
7) Add the noodles to the dish, and cook until warm, about 3 more minutes.
8) Remove from heat and serve.

Congratulations Cindy Henges for completing her second Leadville 100 Trail Run!

Woot! Pure Austin Member Cindy Henges is a bona fide rock star. 100 Miles on the Leadville Trails for the second year in a row?? it hurts just to think about....

We caught up with Cindy and asked her to answer some of our more burning questions....

(BTW, did any of our other members do the Leadville Run or Mt Bike this year? We would love to hear about it - drop us a line!!)


How soon after finishing last year did you decide you wanted to tackle the 100 again this year?
 
Last year in the days following the race I told many of my crew members that the only way I would attempt this race again was if I could live at high altitude prior to the race. 

It was about 4 months after the race that plans for my summer started to solidify & I actually registered for the race.
 
What were the most key components to your race preparations?

Training at elevation in Breckenridge, CO, hill work & back to back long run days. I took one day off a week to rest\recover.
 
What "gym" based components stayed important in your training?

I lifted weights\physical therapy\core work 2-3 days\wk, yoga 1-2 days\wk with occasional swimming.
 
What miles were the hardest? How did you get through them?

Mile 40-50 were the hardest this year emotionally & physically. I started to have some GI issues around mile 30-40 & was dying a slow death.  It was apparent at the 50 mile point that my goal of breaking 25 hrs was out the window due to my GI issues & inability to get in enough calories. I cried with my crew, switching my nutrition plan & I got a pacer to cover the next 50 miles.   I decided that there was no more crying allowed in the race & that we were going to have fun even if I didn't feel like it.  

 
How long after the 100 until you feel like running again? What do you to get your physical fix in the meantime?

It is usually 7-10 days after the race that I feel like running again.  Yesterday was my first run back.  Until that time I swim, lift weights, walk my dog & do yoga.  I usually sleep alot the week following the race & don't feel back to 100% for another 4-6 weeks.   

Pure Austin Nutritionist Laura CaJacob hits us up with some healthy snack ideas to keep handy!

10 Easy, Healthy Snack Ideas

from Pure Austin Nutritionist Laura CaJacob, RD, laurac@pureaustin.com


1. Nuts - Try a variety of nuts raw, roasted or salted. Walnuts, pecans, peanuts and almonds are all great choices.

2. Veggies & Dressing – Sample all different vegetables in a wide selection of dressings. Sick of carrots and ranch? Try roasted zucchini in Asian Sesame dressing.

3. Fruit – Snack on berries, bananas, apples, melons, kiwis, mangos or any combination you can dream up. Also try the dried variety for a change.

4. Avocado – Cut one in half, sprinkle it with salt, and wah-lah! Although high in fat, it’s good fat that can actually decrease your bad cholesterol.

5. Hummus – Healthy and convenient, hummus can be used as a dip for anything. Try celery for a perfect crunch.

6. Snack Bars – There are a bazillion brands to try, and they are so convenient! Lara Bar is my favorite since it’s au-natural.

7. Seeds – Don’t want to be spitting sunflower seeds at the office? Try the ones without a shell for a more polite alternative. Pumpkin seeds are another delicious option.

8. Popcorn – As long as it’s all-natural, chomp away on this easy to make whole grain. Sprinkle on some cinnamon or a little parmesan cheese for added flair.

9. Yogurt – Choose the non-fat option to make it the most nutrient dense. Add cereal, like Grape Nuts, to alter the texture.

10. Beef jerky – A yummy, high protein snack that will leave you satisfied. Look for all-natural brands to make it super healthy.

Lauran Janes hearts SLASH with Shirley!!

Our venerable yoga goddess Lauran Janes doesn't miss a SLASH class! Lauran says....


"do not miss this class!!  i have literally canceled dinner plans with my own boyfriend to attend shirley's challenging, fierce and totally refreshing 60 minute slash class.  shirley, herself,  is a positive force of nature.  she engages the class at the highest level of intensity with contagious enthusiasm.  she reminds us all that how we engage the movements and challenges in class is how we will meet the world after class.  she takes us to the edge, using powerful military self defense moves for the upper body and core and then adds her unique lower body kickboxing moves so the whole body meets its maker.  she elevates the group energy, encouraging class members to cheer for each others success.  like i said, do not miss this class!  sweat, be fierce, meet your edge and rally others to do the same.  see you there!"

Dinner! A healthy Eggplant Parm recipe from our Nutritionist Laura

Our Nutritionist Laura CaJacob sent us this fab recipe from one of her favorite websites for finding recipes: www.eatingwell.com.

Laura says:



Eggplant Parmesan - yum! The fat is reduced by coating the eggplant with egg whites instead of whole eggs and baking, rather than frying. Plus, it only takes about 25 minutes to make with 1 hour and 10 minutes in the oven. It serves 6, so there may be enough for leftovers.

Ingredients:
2 eggplants, (about 2 pounds total)
3 egg whites
3 tablespoons water
1 cup fine dry breadcrumbs
1/2 cup freshly grated Parmesan cheese, (1 ounce), divided
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup slivered fresh basil leaves
2 1/2 cups tomato sauce
3/4 cup grated part-skim mozzarella cheese, (3 ounces)
Instructions:
Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray.
Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

Nutrition:

Per serving: 203 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 29 g carbohydrates; 12 g protein; 8 g fiber; 563 mg sodium; 777 mg potassium.

If you need more healthy dinner ideas, contact Laura at laurac@pureaustin.com!

Yum! Our new nutritionist Laura CaJacob sent us a yummers super-healthy recipe! LOVE this

****
4 oz salmon fillet
1 T. wasabi paste
1/2 t. soy sauce, low-sodium

Mix wasabi paste and soy sauce.  Spread over uncooked salmon.  Bake in a greased pan at 425 for 14 minutes.  

1/2 c. millet
1 1/4 c. water

Combine in small pot.  Once boiling, cover and simmer until water absorbs (~20 minutes).

2 t. extra virgin olive oil
1/2 white onion, chopped
3 gloves garlic, minced
1 head bok choy, chopped
2 c. broccoli florets
2 T. soy sauce, low-sodium

Heat oil in large saute pan. Add onion and garlic and cook until tender.  Add chopped stems of bok choy, broccoli and soy sauce.  When vegetables are tender, yet still crisp, add chopped bok choy leaves.  Cook on low heat until greens are wilted and vegetables are tender.

Serve the veggies on top of the millet and next to the salmon.  A nutrition power house meal!  Need more easy, healthy, delicious dinner suggestions?  E-mail Laura to schedule a meeting: laurac@pureaustin.com.
****

Mallory reminds us why the Farmer's Market totally ruleeezz!!

Seriously, don't you think about this too... even if I am paying $$$ for organic produce at Whole Foods - how many trucks, crates, warehouses, hands, miles on the road, pollution has this unsuspecting head of broccoli seen?? The Farmer's Market totally rules and Mal knows it, cause she sent this to me today!

Shake the Hand that Feeds You

We live in an area lucky enough to have fruitful farmer's markets,
where you can find anything from the best tomato you'll ever eat to a
series of breakfast meals that will blow your taste buds away. You'll
find fishermen selling fresh fish caught that same weekend - never
frozen, farm raised, or 'colorfully enhanced'. Aside from how much
your insides will praise you for eating this way, you should eat what
the farmer's market provides simply because it tastes better. So, go
support the local, hard working farmers and buy some of the brightest
veggies you've ever seen. Make yourself a bowl of granola, salsa, or
tabouli, and know that you got to shake the hands of everyone feeding
you. That is what sustainable living is all about.


Here is what we bought at the farmer's market this morning: yum!!

Wow, Mercedes! You go girl!!! Love our members...

Pure Yoga Coordinator Zoe turned us on to Mercedes, an avid yogini and member she said we had to get to know better. Right on!!!

How long have you been a member?

I have been a member since October 2006, I believe. So almost 4 years!

Why did you choose Pure Austin?

I choose Pure Austin because it was clean, fun, and had great yoga classes and instructors. I stay because it just keeps getting better! Quarry Lake was a plus, too. It is paradise to swim out there!

How often do you come to yoga?

I try to come to yoga at least two times a week. With triathlon training, full time job and my part-time coaching job, it can be hard to fit it all in but I never regret it when I come to yoga at Pure Austin. The instructors are simply amazing and always make it a rewarding experience.
 
Do you do any other classes?

I love spin class! The high energy and compact workout is great to fit in during a lunch break or if I can’t ride outside. The spin instructors at Pure Austin are so motivating. I will often hear Kevin’s booming voice in my head when I’m riding out on the roads, telling me to “suck it up!” and “work harder!”
 
What other sports do you do?

I am a marathon coach and a 3:41 marathoner.  I’ve done three marathons and many half marathons. My favorite road race is 3M where I recently broke 1:40! I am also an Ironman triathlete. I recently completed Ironman St. George on May 1, 2010. I just signed up for another one – Ironman Texas. So by this time next year I will be a 2-time Ironman! Not only do I dig triathlon and running, but I’m also a big fan of trying new sports. I recently tried surfing on the Texas coast, stand up paddle-boarding at Quarry Lake, and kayaking on Lady Bird Lake. I love all that all of these “new-to-me” water sports are at my fingertips living in the great city of Austin, TX!
 
What do you do for work?
As I mentioned earlier I am a marathon coach and that is my passion. I am currently working to become a personal trainer! I also work as a Multimedia Coordinator at the Austin American-Statesman.
 
How do you manage to keep your workouts a priority?

I make my workouts a priority by changing them constantly and making them social and fun. I am a big social exerciser. I will plan to meet a friend or my partner at a yoga or spin class at the gym, and just because I know that they will be there, I will be there, too! It helps to work out with friends because not only can you gab and catch up on life but they keep you accountable and on track!
 How does yoga influence your workouts, your life?
Yoga is a very powerful journey inwards for me. Yogic principles help me find compassion and forgiveness in my daily interactions, in my relationships, in my job, and even in my pursuit of Ironman. Yoga empowers me to be my strong, powerful self and to be comfortable in my own body. When the going got tough during the bike ride of the Ironman, I found myself chanting “Ram” over and over again and that chant helped me keep pushing and go on to the finish line!
 
What do you love most about Pure Austin :)!?

I love so many things about Pure Austin. It is the cleanest, most high energy and fun gym in Austin. Pure Austin not only supports and sponsors the sports that I love (like triathlon, running, and cycling), but they also provide a sweet workout environment and are always changing stuff up to keep me interested. The fitness related parties and fun, free fitness events they provide are spot-on and keep me coming back. Thanks Pure Austin for rocking and making Austin just that much greater!



Yoga on the beach photo by Rebecca Caufield

Meet our Members! Hi Joan!!

Fitness Specialist Christi sent in this story about her client Joan. What an inspiration!!
Christi says:

Joan and I have been training together since late 2008.  From the get go she was positive, and open to anything that I put her up to doing.  We began with some lower level functional training to increase her overall strength and cardiovascular fitness. Through her continuous motivation and eagerness to become leaner and more athletic she's able to do some high level yet fun challenges that I set fourth.  The sky's the limit!

This January, she and I discussed how we could take her another step further physically, mentally etc....  I mentioned doing the Danskin triathlon in June. Initially she was apprehensive but through some pep talk, specific triathlon training, taking cycling classes together, and running and cycling outdoors together, she finally reached a whole new confidence level.  In June of 2010, she completed her first Danskin.  For that matter, her first race ever.  I watched and cheered her on with so much pride in her accomplishment.  She's eager to do another triathlon soon and compete next year in the Danskin with an even faster time.  She's truly an inspiration!

New guest post! The esteemed Dr. Luepnitz talks about Post-Exercise Immune Health

You want to suck up this information! Every athlete wants to know what Dr. Luepnitz has to say on all matters nutrition, supplementation, and overall health. We are so fortunate to have him contributing to our Pure Austin!

Dr. Luepnitz says:

POST EXERCISE IMMUNE HEALTH

Multiple components of the immune system in athletes exhibit transient dysfunction after prolonged, heavy exertion. During this "open window" of impaired immunity, pathogens may gain a foothold, increasing infection risk. This phenomenon, known as the "J-Curve of Immunity", can knock you out of the gym or your next competition.

Nutritional supplements have been studied as countermeasures to exercise-induced immune changes and infection risk. Recent exercise-based studies with macro- and micronutrient supplements, and "advanced" immunonutrition supplements including b-glucan, curcumin, and quercitin indicate that immunonutrition supplements have the potential to lessen the magnitude of exercise-induced immune dysfunction and to reduce the risk of upper respiratory tract infections.

Empowered athlete:

Consume high-antioxidants fruits post-exercise
Be aware of your exposure to other who may be sick
Utilize supplements to give you a powerful advantage: medicinal mushrooms for the beta-glucan, natural Vitamin C, and advanced Curcumin (BCM-95 or Curcu-Gel).

Smoothie of the month - Mamma Jamma Special!

Congratulations Taylor Riche our Resolve your Resolution Winner!

Taylor won a year free membership! Way to go Taylor, you deserve it in spades.
Second and Third place results to be posted soon!!


Here is Taylor's final submission before the judging -

The last month of the RyR contest didn't quite go as planned. We had a family health emergency that has kind of turned things upside down. That being said, real life never goes by a script, and we all have to learn to take life's challenges and deal with them day by day and in the most positive way possible.

While I had to spend an extra week away, I am glad to be back and to be back on the plan that Drew and I have worked out. I really feel like I have turned a corner with my fitness. As I said a few weeks ago, I really and truly believe that I am in the best shape of my life.

For the first time now when I think about upgrading from Cat 4 to Cat 3 on the bike I really believe it is possible. That has never been the case before.

This may be really silly, but I tuck my shirt in all the time now. My stomach doesn't poke out when I tuck in the shirt, so I figured I should rock it tucked. In fact, I've gone from my belt being a little snug on the 2nd hole with a shirt in to being able to put it on the 4th hole and still be totally comfortable. I don't have a tummy bump, and that is a great, great feeling.

While the contest may be wrapping up, I am not stopping. The bike gives me a way to relieve stress and to decompress. The healthy eating has helped my somewhat sensitive stomach stay happy. The new strength and slimmer figure makes me feel more confident. While I have reached my original goals of the program, new ones have cropped up. I want to actually get that Cat 3 upgrade. I want to lose a little more fat and continue to gain muscle strength. But mainly, I want to live a healthy fulfilling life. That's a goal that you work to meet every day.

I would be remiss if I did not thank my wife. Her constant support has been fantastic.

So all in all I have gone from getting dropped on the 2nd lap of the The Driveway races to being able to stay in and actually *race*. I have lost 25 pounds (still, even after a week on a cruise and a week of high-stress and hanging out in a hospital). I am stronger, lighter, thinner, and more confident. While the past four months have been crazy, this contest gave me an opportunity that I am immensely thankful to have. But the most importantly, it woke something up inside of me that I don't plan on ever letting go of.

Hilary's RyR feedback - reminders for us all!!

Hilary tells us some of the things that have led to her success with the RyR challenge. These short "take-home" messages are truly the essence of this experience, and are the paving stones to long-term success. Go Hilary!!


I can’t believe we’re in the final month of the RyR Challenge! It’s really been an incredible journey & I’m so thankful to have been a part of this program. I’ve been thinking about a few things that have made an impact on me during this challenge & things I’ll take with me after the challenge. (I’m type A, so forgive my need to number things.)

1. Try something new.

I’ve been reading a lot of the feedback from the other RyRer’s and this is a consistent theme! I love the quote by Eleanor Roosevelt – “You must do the thing you think you cannot do.” It’s all about pushing through your fears & tackling something new. It doesn’t have to be earth shattering or totally outrageous like climbing Everest. Try something small- take a new class, run further, swim longer, set a goal for something that makes you a little scared.

2. You’ve got to have support.

If you’re committed to changing your health, I’m convinced you can’t do it alone. You have to have a support system of family, friends, and trainer to encourage you. My husband and I have been working to lose weight together & we cheer each other on. We’re proud of each other’s successes (he’s lost 60 pounds!) and we motivate each other on bad days.

3. Changing habits takes time.

I read somewhere that it takes 21 days to develop a new habit (& even more to break a bad one!). Waking up at 5am to work out a few days a week definitely didn’t come easy. But over the weeks & months it’s become a habit and actually something I really enjoy! Same thing goes with changing food habits. Don’t expect to give up chocolate & never have a craving…it takes time!

4. Don’t beat yourself up.

I’m human; I’m going to have bad days; days where I don’t want to go to the gym & definitely days where I’d rather have pizza instead of a salad. The key for me has been not to dwell on the bad days. I know there will be bumps in the road. Don’t get derailed from one bad meal or a missed workout, just push forward & try harder next time.

5. Clean up your diet.

This is the hardest one for me! In the middle of the challenge I did a cleanse diet for 2 weeks. Essentially eating clean, organic, nothing processed & no caffeine. After I got over my bitterness about no more cheese & chocolate, I was completely shocked with how great I felt. Good food = Feel good. It’s as simple as that! I have more energy, I’m leaner, my allergies don’t even bother me as much and my body recovers faster.

Thanks!!
Hil

Valerie's update - check out how far she's come with some strength + flex added to her cardio base

Valerie has been so amazing and inspiring to me the past couple months. With all she's been through, you might have found me in a corner crying. She is so positive and resilient, and despite all these setbacks has come out stronger (and fitter) than ever.
Since I didn't have a picture of Val, I threw in the logo of her super-cool company, ModGreenPod, an organic upholstery fabric and vinyl-free wallpaper company. Talk about progressive! I love it!!!!

Val's update:

I'm both excited and sad that we are nearing the end of the program. It's mind-boggling how the timing has corresponded with so many hiccups in my life (pinched nerve, shoulder injury, setback to my small business, mother's heart procedure, father's diagnosis with prostate cancer, car accident, etc.) that I am particularly grateful for how my stepped-up focus on total fitness has given me so much more resilience to deal with life's challenges. My reaction to stress has become "get to the gym and you'll feel better" rather than lying around worrying.

A few specific things I'm excited to share:

1) I am officially off my knees for push-ups! This is huge for me and makes me feel so much stronger and more "legit." Knocked out at least 30 in kickbox last week.
2) My pull-ups are getting better every time! I can do 10 per set, and I've moved up another level on the machine (making it harder). This is a goal I've been working on for some 10 YEARS, and I'm finally doing it. Pull ups, people!
3) I've added at least 10 pounds to all of the strength machines for upper body, 20+ pounds for lower. I'm no longer afraid of getting too pumped looking.
4) My legs and arms are definitely smaller and much more toned. Core is way stronger, too. (Still working on that annoying waist of mine.)

For the past few years I've been under the impression that my triathlon training -- swim, bike, run, swim, bike, run -- was all I needed for total fitness. It's been a huge learning lesson for me to see how much an increased focus on strength training and flexibility have ramped up my fitness levels. Doing these sessions several times a week also has paid off in unexpected ways:

*I'm throwing around 50-yard bolts of fabric at work like I used to with 25 yarders. Used to need help carrying those -- no more!
*My hip flexors are holding up much better during my long runs. This has been a chronic issue for me in recent years. I'm still vigilant about trigger point and foam roller work, but my strength and flexibility gains have me feeling so much more comfortable out there! Cutting back a bit on my running in favor of strength training has improved my running, not hurt it.
*I had to adjust my bowling because I'm stronger, and it changed my release. Good problem to have. My average is up 10 pins!
*I spent this week pretending that the program was over and so I was only accountable to myself again. I passed that test with flying colors, feeling blue and antsy if I missed a scheduled gym session and making sure I did something active (neighborhood run, etc.) to get that "good" feeling. 5 days a week has become my new minimum standard, as opposed to a maximum goal. Achieving this as a habit was one of my primary goals for the program. It feels great.
*Saturday I decided to attempt a goal that I was saving for the last week of the program. In February, either PUMP or Kickbox would wipe me out pretty completely. Today I did both BACK TO BACK (I have my own gloves now!). Roar! The high five Stephanie gave me afterward felt like winning the contest already.

A continued challenge for me remains eating for maximum high metabolism. I take several chronic medications that slow my body down, and no matter how clean I seem to eat, I'm only down 6 pounds from all this effort. (I'm also down a size, which is great, but I'd really like to get down another 10 pounds to improve my running and overall feeling of fitness.) Laura gives me a lot of great advice, and I keep trying new things to stay positive. But this is hard. I'm saving up for a trip to a specialized nutritionist to see if that can help, too.

This challenge program has been so positive for me, no matter if I win or not (but don't get me wrong -- I want to win! My small-business-running self doesn't always take a paycheck, so every dollar counts) But seeing my monthly gym charge no longer gives me the guilts -- I know I've made the most of my membership, and the investment in myself is worth it. I'm really happy, too, when I see such great updates from the other contestants and their great efforts and results. We definitely belong to the best gym in town. Such a positive, spotlessly clean, supportive, inspiring, and happy place!

Lost 25 lbs and flipped the switch - Taylor's RyR success story! YAH!!

The Resolve Your Resolution program is really proving to be a fantastic life change for me.

My main goal was to feel competitive in bike races for the first time in my life. No more getting dropped in 5 or 10 minutes, I really wanted to race. My secondary goals were to lose weight and develop overall and core strength.

Tonight marked the second bicycle race this year where I really stayed in it. Instead of feeling dead from the start and focusing solely on survival, I was thinking of tactics. Should I follow that guy to move up in the pack? Should I move over a little here to get a better line on that turn?

In previous years the only question I really ever asked myself was, "Oh goodness, how long is this again and are they going to slow down?"

So while I'm not challenging for the win in the races just yet, I feel that I am actually racing. And it feels great.

Drew talked about one day a switch was going to flip. In the past few weeks I've really felt that. When I'm out training, I feel strong. Going up hills, it just seems, well easier. All of a sudden, everything just started to come together.

As for the secondary goals, I've lost over 25 pounds since the program started and I feel much stronger in my strength workouts at the gym. I take both of these as big positives.

Drew has laid out the steps, I just had to follow them. Small changes to the diet, becoming truly mindful of everything I put in my mouth, and a workout plan. Having structure was what I needed for me to finally wake up and get it done.

I want to thank Pure Austin again for picking me for this program. I have gone from the worst shape I was in in years to the best shape I have ever been in in my life. Even when the competition ends, this newfound passion in me will not.

Thanks,
Taylor

Yoga, Core Strength, Perserverence, Progress. I love this RyR update from Eric

In the last few weeks I've been attacking several problems.

First and foremost, I'm starting to see some very positive results from my yoga practice as far as loosening up the shoulder where I had extensive cancer surgery. (I had a radical axillary
lymphadectomy performed in 2002, and that shoulder -- which already had a blown rotator cuff -- has been pretty much a mess ever since.) With enough downward dogs and a little bit of work warming up to inversions, much of the scar tissue there is finally starting to release and break up. Pincha mayurasana ("feathered peacock inversion") is finally starting to come to me as a shape that actually exists in my current body. A lot of that has to do with building core strength, but there's no question that I wouldn't be where I am with it were it not for the fact that my shoulder is loosening considerably. In light of the fact that the surgeons who dug into that shoulder weren't sure I'd ever be able to raise my arm above shoulder level when they got done, I'm sorely tempted to get somebody to snap a photo of me in the full inversion so I can send it to them.

Speaking of core strength, it seems that every coach I have is in cahoots at the moment to hammer me on that very subject. I run regularly with "Gilbert's Gazelles," and with warmer weather approaching and the number of marathons dropping to a seasonal low,
he's been backing off some of the requirements to log lots of long mileage but cranking up "core conditioning" in their place. At the same time, Greg Galindo has passed along a few tasty exercises with a stability ball that also dig deep into core. And the two yoga instructors with whom I train the most -- Logynn and Sanieh -- are both pretty merciless in their driving home of the whole "core conditioning" concept. Also, since I've been with them both long
enough, niether seems to be at all bashful about singling me out for "special attention" during class. Other people get a bye on a lot of poses where I don't. But this is probably all to the good. As Sanieh says, "It's my job to make you uncomfortable, and I'm okay with that."

Meanwhile, I'm going after two giant problems that have always plagued my workouts. First, I like to eat. A lot. And second, I like to stay up way past my bedtime. So I'm continuing to
do more intelligent "portion control" of my intake as well as putting myself to bed earlier. Actually, if I'm rested, I'm also generally a lot less hungry, since I'm not trying to compensate for lack of energy by shoveling more food into myself. The key there is just to stay disciplined. Not always easy when you have a startup business and clients who'd like you to work all day and night on their stuff. Or when you're networking your way through another restaurant
meal. But as best I can, I'm trying not to let the realities of having to earn a living interfere with the real goal of leaning out.

Wish me luck...

Jessy gets faster with speed workouts + gains upper body muscle tone, too!? Sweet.

From Jodi's client, Jessy:

The last time I had any upper body muscle tone was when I worked in a
restaurant in high school, which was a good mumblity years ago. I've
knocked about 15 seconds off my mile and am sticking to my
Tuesday/Thursday speed workouts, but the muscle tone is the one huge
measurable difference. That is, three months ago: nothing; and today:
something. I don't weigh myself or measure in inches, so those are
all guess based on how I'm feeling, but the upper arm tone is back.
I'm actually amazed as I'd resigned myself to weak arms years ago.
I've got about a month until the Congress Avenue Mile, so we can see
if all this training comes to fruition. I'm not looking forward to
having to design my own workout schedule after the RyR is over, but
now I have a handful of resistance exercises I know work, so that's
one less thing to stress about.

Laura's Update: Five things my RyR'er client is doing right! Take notes!

Valerie, my Resolution Resolve participant, has outlined a solid plan to reach her goals, and is sticking with it. I wanted to touch on five things that have her on the fast track:

1. POSITIVE RESPONSE TO EXERCISE. When she has to skip the gym for a day, and gets back in there the next day, she always reports that it "FELT GREAT TO BE BACK". Even if it means she works out a few initial tears on the treadmill. To me, a positive response to exercise is such a predictor of whether or not someone is going to stick with it, as well as a status update on their underlying general health.

2. OUTLINING WORKOUTS FOR THE WEEK - and then modifying as needed. If for some reason she gets blindsided at work and can't make the spin/pump/workout she had scheduled for the evening - she does something else instead - but she does SOMETHING. Small changes over time yield big results.


3. PRE-PLANNING MEALS - Valerie already ate pretty healthy - her diet primarily focused around REAL foods, balanced meals, with healthy ingredients and nutritious recipes. But, like all of us, she sometimes made choices that were perhaps not "optimal" - especially in the midst of a hectic day at work, when searching for lunch. This could in turn throw off her energy for her evening workout. So, Val started focusing on bringing her lunch and healthy snacks to work. This helped, as she did not get so hungry that she made less than optimal decisions. And, she began to regularly incorporate some more vegetables in to her meals. Vegetables are not only super-healthy but they are really filling. She also cleaned out some of those foods that were not a regular part of her diet, but could add up over time. For now, she is eating extra-clean, so she can hit her personal goals.

4. TRYING NEW CLASSES. Valerie has been GREAT when it comes to trying new classes. Among others, she has tried Mallory's Ballet Class, Stephanie's Pure Pump and Kickboxing (sometimes back to back!), Cardio Circuit, and a bunch of new Pure Cycling Classes. She reported back to me the ones that she liked the best, and made them a regular part of her schedule. This is SO GREAT! Making a class a regular part of your workout schedule gives you a scheduled "appointment", and also the motivation from someone who can push your harder than you might push yourself. And, because she has a shoulder injury, she will inform the instructor ahead of time and/or modifies herself to make sure she keeps that shoulder on the road to healing.

5. BEING OPEN TO CHANGE. Valerie really inspires me with her positive attitude and her progress, despite all the setbacks that inevitably show up in our lives - and she has had more than a few these past couple months. In her last update, she told me is feeling VERY FIT - oh yah!!! And that is pretty impressive since she already has quite the fitness and running background. So, her initiative, focus, and raw talent, (coupled with a few practical changes to her diet and modifications to her workout routines) are totally spelling success. Take note, other contestants! Val is in it to win it!

Chelsea's updates. RyR'ers: Making Fitness a Lifestyle

Jeanel and Mary are rockstars!  Each are making progress.  Small steps are paying off and consistency is the name of the game.

Jeanel improved her Splash and Dash times from the last time she participated.  In 2008 she finished in 43:29 and yesterday she finished in 39:19.  Wow!  How cool.  Master swim and practice payed off.  She is also wearing pants from 2006 that she hasn't been able to fit into.  And even when work or motivation gets in the way, she is hopping right back on the wagon when life knocks her off. 

Mary is still getting to the gym in the week when sometimes she'd rather stay in bed.  She knows what she is working for and she keeps putting one foot in front of the other.  She use to have immense tightness in her hips and lower back.  With a consistent workout plan and attention to flexibility, our workouts have sky rocketed!  She is doing things she couldn't do due to tightness.  And this gives her confidence and motivation.  She is also wearing clothes that use to sit in the closet and taunt her.
My girls rock, for they keep chugging along.  Life gets in the way and it only takes them a few to get right back on track.  That's the important part of this contest!  Making fitness a lifestyle............

Chelsea Paul

Meet our Members! Hi Christy!

We love to learn more about our members! This week, we got to know Christy!! Christy's brother David also works out at Pure Austin!


Hi, Christy!! Tell us, what kind of workouts do you do?
-I do a mix of workouts, because I get bored easily and have to change it up. Classes work well for this reason, and when I get tired of those, I do a mix of cardio/strength training and random stuff I see in fitness magazines. I also like to run outside with my precious puppy Tucker, who has surprisingly strong endurance for being a Yorkie.

Are you training for anything specific? What are your workout goals right now?
- I'm not training for anything specific, and my goals are only to minimize stress and maximize confidence. When I work out, I feel better about myself, I am less stressed, and both of these things make me a happier person. When I look good, I feel great and Pure helps me do both.

What keeps you coming back to Pure?
- I keep coming back to Pure because they keep me interested with new classes, changing schedules, great people and good atmosphere.

How do you fit in your workouts?
- The time of day I work out differs, because I fit workouts in whenever I can. I work out most frequently at the end of the day, probably between 4 and 7, but if I can squeeze in a lunchtime or early morning workout on a day when I have evening activities planned, I'll do it.

Tell us more about you! How do you fit your workouts in with a busy schedule?
- I am in technology sales, and am also a freelance makeup artist. I make workouts a priority by fitting them in no matter what, as often as possible. Even if I only have 30 minutes to get in and out, I'll do it, because in that amount of time I'll do something good for myself and will feel better for it.
 

Chelsea works with Mary to successfully create habits to combat 40+ metabolism changes

Many people I talk to about their health and fitness goals want to improve.
They want to lose weight and look more fit. People have told me that their
weight has been a struggle for them all their lives and they have been on
various diets most of their lives.

This is not my story. I was a thin child and adult for most of my life. I
could eat whatever I wanted without gaining weight. But then I reached 40,
my metabolism began to slow down. I started gaining weight even though my
eating habits were the same as they had been. I started to work out for the
first time in my life and started paying attention to what I was eating, but
didn’t really diet. I kept my weight mostly under control although at times
it would fluctuate up or down by 5 to 10 pounds. I really thought my
metabolism had come to a halt and couldn’t slow down anymore and as long as
I cut down on my food intake and worked out I would keep control of my
weight. Then I hit my mid-fifties and found out my metabolism could slow
down even more and doing what I was doing wasn’t enough any more.

This brings me to the present. I have seen some results over the course of
this challenge so far. I try to be at one of the Pure Austin locations at 6
am Monday through Friday to work out for an hour. It has helped. I have
lost body fat and can get into my size 6 pants again. I do see a change in
my body although I have not lost any weight. I have to admit I haven’t
been as careful about my eating as I should. My struggle has been planning
my meals ahead of time and having the right foods on hand. I tell myself
every weekend that I am going to find the time to plan out meals and prepare
the right food. The weekends go rushing by without a moment to sit down and
the planning doesn’t happen. This is my struggle. I like going to the gym.
I work out with Chelsea twice a week. I love my sessions with her. I work
out on my own or take a class three days a week. I feel like I need to get
to the point where I can plan out my meals ahead of time with the foods that
are going to allow me to lose weight. I plan to keep trying to accomplish
this and make it a habit like I have made exercising a habit.

10 lbs lost, cleaning up diet, goals constantly evolving.. Hil's on to something!

When I started the RyR Challenge, I had just completed the biggest athletic goal thus far in my life- I completed my first Half Marathon!

I know, you’re thinking huh? Why start a resolution challenge if you’ve already met such a big goal? I spent months training for the half marathon & felt such a great sense of pride & accomplishment after I finished. But that’s just the thing…it was finished. So, what next? I’ve come to realize with my RyR challenge- my goals have to be constantly evolving. Improving your health and fitness is never finished.
Mallory is an excellent trainer, especially at helping me keep my goals fresh & relevant. She’s always encouraged me to set goals that were measurable & within sight. She also leads an incredibly active lifestyle, so you can’t help but feel motivated around her. I have a short attention span, so she does a great job at varying our workouts & muscle groups. I think it’s her goal to make every muscle in my body sore!
During the challenge I’ve tried to set several BIG goals & lots of small ones. Every week I try to come up with one small goal: run 10 miles during the week, drink 8 glasses of water, try that Blackout class I’m afraid of, etc. Some weeks are definitely better than others, but I’m teaching myself not to get discouraged. No excuses on the bad weeks… just move on & gear up for the next.

My big goal other than weight loss is to complete my first triathlon! I grew up swimming competitively & I’ve tried to keep up a consistent running schedule, so I feel good about those legs. I also bought my first bike a few weeks ago- the first one I’ve had since I was 12. For a naturally clumsy person the bike has been a challenge! Within the first five minutes I’d already fallen over trying to snap in my cleats. I’m staying positive & I’ve been trying to ride my bike 2-3 times a week. I’m really excited about this goal!

While my workouts have been solid during the challenge, my big struggle during the last few months has been food. Mallory created a great plan to clean out my diet- eliminating processed foods, caffeine, and all the good stuff (ha). So far within the last two weeks I’ve lost 5 pounds, for a total weight loss of 10 pounds thus far. Modifying my food has made a huge change- my body feels better, stronger. Hoping for another 10 pounds before we’re finished!
Loving the challenge so far-
Hil

After losing 13 lbs already, Jeanel breaks through her plateau with PAC

I seem to have hit a plateau in the last few weeks. I've been letting the rest of my life (two jobs, buying my first home, and planning a trip to Peru) push my resolutions to the back burner.

But I know myself and what works to keep me on track, and I think Pure Austin Coaching is just the thing to get me going again. I do best when I have a firmly scheduled workout time, preferably first thing in the morning, and with other people expecting to see me at the workout. I think Pure Austin coaching can give me all that and then some. My schedule doesn't allow me to attend all 11 weekly workouts, but I can get to 3-7 workouts per week. And one of those workouts is open water swimming in the quarry, which is perfect for helping me prepare for the Splash and Dashes and the Red Licorice open water swim on May 2nd. I'm planning to do the 2.4 mile swim, which is twice as long as my previous open water swims. Opportunities for such long open water swims don't come along very often, so I can't wait to see what it's like to swim such a long distance.

Wish me luck and I'll be seeing you in the quarry!

More success - with Shawn's guidance, Michelle motors towards personal victory!

 
I've never felt so strong!  I started this program with some yucky knee pain/tendonitis after my 2nd week!  Shawn has been incredible, giving me the advice on how to treat the knee and my gait and I have not slowed down!  I ran the Cap10K this morning and felt so strong, the knees were happy and finished with tons of energy left over while maintaining a great heartrate range as well!  This program has given me SO much confidence too!  I'm back on my bike which was a real hesitation for me, but Shawn encouraged me and now I'm cycling with confidence!  I've entered my first Triathlon and have momentum to get this accomplished successfully.  Now, to master the swim and the pull ups, will be such a personal victory and I'll be super happy!

More great news - this time from Kim. Makes us so happy!

Besides my overall weight loss goal, one of my main goals this year is to participate—sounds silly, right? Not really. Very often I would watch my family being active and taking part in silly activities while I sat on the sideline usually because of my weight. I have resolved this year to join in the fun. I really did this over our spring break vacation to New Mexico. I jumped into the middle of a snowball fight, I led the building of a fantastic snowman and tested myself by trying to do some pull-ups on the monkey bars in the playground. This made the vacation so much more enjoyable and memorable for me.

In addition, I have discovered another resolve in me. Pure Austin really brings this out, I believe. I have resolved to try different things—classes, activities, multiple work-outs in one day… this weekend included my first ever Spin class on Friday, an awesome, kick-butt Kickboxing class on Saturday and my first ever 10k that I walked on Sunday—walked this year, maybe run next year. This is so out of character for me. But it sure feels good!!

This is all accomplished with Ricci’s encouraging words egging me on. Thanks Pure Austin for this great opportunity and thanks for being such an open, inclusive, encouraging, comfortable, challenging environment.