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.