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!