WOD - "Warrior (eating) Only Daily" - Martha Shank, Bootcamp Diva

The following testimonial was written by Martha Shank.  Martha is in her second session of Bootcamp Divas and has truly embraced the Warrior Lifestyle.  Read what she has to say about her experience with nutrition and Bootcamp.....

A week of vacation and then not getting back on the Warrior way of eating for another week made Monday’s WOD even more difficult! In late September, I had met with David for a consultation on the Warrior Diet, purchased some Whey protein shake powder, and began incorporating clean foods, undereating during the day, and having my main meal at night. In just a few days, I felt stronger, had more energy, and noticed more power during Bootcamp Divas workouts. Just before leaving for a week of vacation, I felt stronger than I can ever remember. I didn’t really make the connection between strength and nutrition until I stopped the clean Warrior way of eating. Ugh, now I feel weaker, have less energy, and less stamina, but more motivation to get back to eating better so I can make it through Diana’s WOD’s without fainting. Thanks, Diana, for taking time this week to talk to us about how important nutrition is to our workouts. Each time I hear WOD, I’m going to think not only of Work Out of the Day, but also of Warrior (eating) Only Daily.
Martha Shank

Black Bean & Salsa Soup

Looking for something new to try out in the kitchen?  Check this out!!!  This recipe is from the book The Anti-Estrogenic Diet by Ori Hofmekler, author of The Warrior Diet.  It is easy and tastes great!!  I used organic H.E.B. Central Market brand for the beans, broth and salsa.

Ingredients
2 (15 oz.) cans of black beans, drained and rinsed
1-1/2 cups vegetable broth or chicken broth
1 cup chunky salsa
1 teaspoon ground cumin
4 tbsp. organic sour cream
2 tbsp.  green onion, thinly sliced

Directions
1.  In electric food processor or blender, combine beans, broth, salsa and cumin.  Blend until fairly smooth.
2.  Heat the bean mixture in a medium-sized saucepan over medium heat until thoroughly heated.  To serve, ladle soup into 4 individual bowls and top each both with 1 tbsp. of the sour cream and 1/2 tsp green onion.

Good luck and Happy Healthy Eating!!

LIZ GARCIA - MAKING PROGRESS!!

The following Testimonial is from one of my bootcampers and dear friend, Liz Garcia.  Liz is a Hair Stylist at The Hair Forum in Seguin.  She is no stranger to fitness and is dedicated to reaching her goals.  Read what she has to say about Bootcamp Divas....

 

"Where to begin???? Joining bootcamp divas has been the best move I have made for MYSELF in a long time! Before this I was working out but with NO results, kinda like ..alot of MOVEMENT BUT NO PROGRESS.  Now I have been training with the Bootcamp Divas since August and have seen alot of PROGRESS!!! I have lost inches, 2 pant sizes, have seen toning take place, plus I have gotten alot stronger! The best part of the whole thing is you are not alone!! We have awesome trainers on site that will answer any questions you may have.  The one thing I noticed right away about TKC was these people work straight from there HEARTS, they are all doing and helping with what they love,and that to ME makes the DIFFERENCE!!! SO IF YOU ARE TIRED OF BEING LET DOWN, BOOTCAMP DIVAS IS THE PLACE TO BE, WE ARE ALL THERE FOR EACH OTHER!!!!!!!"  - Liz Garcia

 

Still wondering if you should make the commitment and join?  What are you waiting for?

Heavy Metal Saturday Morning at the Playground!

Good morning everyone!!  Are you ready to kick off your weekend CrossFit Seguin Style?!  This WOD was created by our "Trainer in Training", Rogelio!!  It has been tested by instructors and proven to challenge your strength and cardio endurance!  Here is what is on the menu.....

Heavy WOD - 5 Rounds
  5 Power Clean      155-165m/95-110w  (can be scaled down)
10 Burpee Pull-ups 
20 Double Unders

OR

10 KB Clean/Squat     44-53m/35-44w  (can be scaled down)
20 Burpees
60 Single Unders

See you on the Playground!!

AWESOME EVENT AT CROSSFIT SEGUIN

Our Passionately Pink Party for the Komen Foundation San Antonio was awesome!!  A great morning was had by all!  Special thanks to Rita Longoria, a dear friend and breast cancer survivor, for sharing her story with all of us!  Our youngest CrossFitters, Aunnelise Salinas and Dylan Schmidt, went "Balls to the Wall" in their performance and Killed that WOD!  I am very proud of them....as well as all of our members who worked out for a great cause! 

WOD FOR THE CURE!

October is Breast Cancer Awareness month.....and CrossFit Seguin will honor survivors and raise money CrossFit Style!!  Come join us for our Passionately Pink Party for the Susan Komen Foundation/San Antonio!  We have invited CrossFit gyms from the area to come out and compete in a Team WOD event. 

Date:  October 8, 2011
Location:  Texas Kettlebell Club/CrossFit Seguin
                2331 Hwy 46 N.
                Seguin, Texas
Time:  Team registration 8:00 - 8:45 a.m.
           Event start:  9:00 a.m.

Spectators are welcome to cheer for their favorite CrossFit Teams!  We are very excited to be hosting this event and hope to see a lot of support for such a great cause!! 

......AND THEY'RE OFF!

Bootcamp Divas Session II Kicked off yesterday morning with the returning Divas from Session I leading the way!.....and Day 2 so far has been AWESOME!!  The Divas are doing suicide runs, burpees, frog jumps, American KB swings, jump rope, push ups, jumping lunges, squats and lots of laps!!  It is inspiring for me to watch women from all fitness levels and all walks of life come together to workout and motivate each other during class!  MY DIVAS ROCK!!

"The hardest thing about exercise is to start doing it.  Once you are doing exercise regularly, the hardest thing is to stop it." --Erin Gray

The End of I....The Beginning of II

This week is the Final week of BOOTCAMP DIVAS Session I....and it has gone by so quickly!!  I will be seeing many of my Divas back for Session II and a few of them will join the Texas Kettlebell Club/CrossFit Seguin.  Watching each and every one of them work hard and make significant changes in their bodies and their strength is INSPIRING!  The following is a quote from one my Divas....

"Don't know if I'm stronger or not, but my level of confidence says I am better than before! Tough and tiring, but worth the effort - which is considerable! Class members are all encouraging - we struggle together and keep coming back for more! " - Kathy Yandell, Session I

Kathy will be returning to Session II....Why don't you come join her?  There are a few openings still available.  Don't wait until the New Year to transform into a NEW YOU!  Get started now!  Contact me by phone at 830-556-1836 or on Facebook Diana D. Salinas.  I am commited to being there for you every step of the way! 

.....GIVE IT YOUR BEST AND YOU WILL BE THE BEST.

One final word....Today marks the 10 year anniversary of the 09.11 Tragedy.  Please take a moment to remember and reflect. 

Saturday Morning at TKC/CrossFit Seguin Playground!

Get your Saturday morning in gear with a good workout with great people!  Classes this morning at 10:00, 11:00 and 12:00!  No excuses!  If you haven't come out for a visit today would be a great day to get started!!  Why wait? 

Menu for the Day: 
10, 9, 8 , 7, 6, 5, 4, 3, 2, 1 ----> For Time

KB Sumo Deadlift
KB Russian Swings
2 KB Clean Squat

Finsher - It's a surprise!! 

Happy Saturday everyone!!

"Take care of your body.  It's the only place you have to live." --Jim Rohn

Women of CrossFit Seguin

Allow me to introduce to you......Just some of the Women who ROCK at The Texas Kettlebell Club/CrossFit Seguin!  I had the pleasure of having these fine ladies in my Wednesday night 7:00 p.m. class - and they attacked that WOD!  Three of them are BOOTCAMP DIVAS! 

If you want to make complete and lifelong CHANGES in your body then come and see us!  You have lots of choices at our gym!  You can become a member, join Bootcamp Divas Women's only bootcamp, or hire a Personal Trainer.  Anyone can do this!  It just takes a strong will and a strong mind!  Set a goal and we will help you achieve it!  Don't wait until January to get fit!

Back on Track....

It was a great Labor Day Holiday!  Now, its time to re-focus and get Back on Track!  Give 110% to your workout AND your diet, and success will follow!  It is important to plan and prepare your meals for the week so you don't go for the fast food because you don't have "time" to fix your lunch or run to the store.  A great friend told me once...."If you fail to prepare, prepare to fail".  Keep your eye on your goal and you will achieve it. 

See you at the gym!  LET'S DO THIS!!

LABOR DAY HOLIDAY

The Texas Kettlebell Club/CrossFit Seguin will have a regular class schedule on Monday, September 5th.  There is a permanent time change for the early class - the 5:45 a.m. class Monday-Wednesday-Friday has now changed to 5:30 a.m. 

BOOTCAMP DIVAS will have regular classes at 5:45 a.m. and 6:45 a.m.  We are down to the last 2 weeks of camp!  My ladies are Rockin' and Rollin' - getting stronger everyday!!  It is inspiring to see the changes in each and everyone!  They definitely love it and it shows!

Happy Labor Day Holiday Everyone!!  See you all at the gym!!

Of Note....

Fitness is Intensity Dependent, NOT Time Dependent.  You Get What You Give - and in the end, if you give it your BEST, that is what you will become.  There is no "magic" pill.....we must find the "magic" within ourselves.

Happy Saturday everyone!!

BOOTCAMP DIVAS SESSION II OPEN FOR REGISTRATION!

Are you ready to change your body....change your life?  Then join Session II of BOOTCAMP DIVAS at The Texas Kettlebell Club/CrossFit Seguin!  It is a 6 week program for Women Only!  Challenge yourself to look and feel your very best....Anyone can do this!  Class times are Monday, Tuesday and Thursday, 5:45 a.m. - 6:30 a.m., 6:45 a.m. - 7:30 a.m. or 7:00 p.m. - 7:45 p.m.  Session II begins September 19th and runs through October 22nd.  Session fee:  $180.00.  Contact me for any questions and to register - 830.556.1836.  Don't wait!!  Find us on Facebook!  Bootcamp  Divas and "Like" our page.  You can see the Divas in action!  You can also check us out at http://www.texaskettlebellclub.com/.