on Again Off again... off for good!

I did it. I posted on May 29th the 2nd pic. Weight: 148
First pic: Aug 14th, Weight: 138

10 weeks, 10 pounds. That is a 24kg kettle bell I am swinging. I started back with a 12kg kettle bell. I AM STRONG!

Would you like to lose 10lbs in 10 weeks?

I am looking for 10 women who would like to lose 10lbs in 10 weeks and keep it off.

If you are interested in this program please contact me @ carekepler@crossfitcentral.com

THE requirements:
1. A strong desire to make a change.
2. Commit to a minimum of 2x a week of personal training. (I will train in groups of 2 or 3 only)
3. Food log
4. Commit to Workouts on your own
5. Good Attitude

I really feel like I know what it takes to make a change to your life to reach your wellness goals. I have walked that unfit road and I want to help you get fit! Be Well! Do whatever it is you want with more confidence, more power, more whatever it is you want!

I am excited about my goals and I am ready to help you reach yours!!


Rock-n-roll!

to eat or not to eat

I wanna eat. The picture above is our first harvest from our garden. yummy fresh organic food.

How should we eat? What should we eat? Why should we eat? When should we eat?

The Crossfit dietary prescription is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.

Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.

Fat should be predominantly mono saturated and account for about 30% of your total caloric load.

What should I eat? In plain language, base your diet on garden vegetables, especially greens, lean meatd, nuts and seeds, little starch, and no sugar. That's as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long Shelf life is all circumspect. If you follow these simple guidelines you will benefit form nearly all that can be achieved through nutrition.

The Caveman or paleolithic model for nutrition. Moder diets are ill suited for our genetic composition. Evolution has not kept pace with the advances in agriculture and food processing resulting in a plague of health problems for modern man. Disease today has been linked to diet too high in refined or processed carbohydrates. The caveman model is perfectly consistent with the crossfit prescription.

When, What, How? Lets fast for 24 hrs and think about it. Comment here and let me know how it goes.

Drink lots of clean water and get some rest.

Some Wine with your zone?

Of course we drink wine and beer and liqour... on occasion. And what better place to have some wine, then at a Crossfit Women's Zone Social.

We had a great time learning about the zone while eating nuts and cheese with our wine, and familiarizing everyone with the Advocare products that would assist you in reaching your goals!

Lots of fun ladies and I hope to see 2% less of you the next time we Pinch!!!

I think I can, I think I can

Crossfit Central started a Women's Only Program... (I hear the cheering and excitement from you women as you read.)

We kicked off the program in July and doubled our growth in August. We have 15 spots available for September. If you wonder what it is that we do, why we are different then the "other" program, well, we're Women.

Pictured below is Erin Randal, she attends the 9am Tuesday/Thursday class. Erin has gotten tremendously stronger in only 5 weeks in the program, and look at her, she loves it!

WE have lots of fun in the classes and we push one another in a healthy way.

I hope to see some of you join us this Fall!

Great Job Erin! Keep coming back!