As we age our joints age with us as well. No matter how healthy you eat or how much you exercise, joint deterioration is inevitable. Fortunately, there are ways you can prevent early joint injury or pain with diet. These 11 foods will help your joints stay healthy and pain-free.

1. Turmeric

That yellow powder usually used in curries and most recently in lattes could relieve your pain. Turmeric has shown to have similar pain-relieving effects as ibuprofen. The antioxidant, curcumin, may ease arthritis pain and swelling. It works by blocking the effects of pro-inflammatory causing enzymes and chemical pain messengers. Simply sprinkle some turmeric on your dishes or in your coffee to relieve the painful symptoms caused by joint pain and arthritis. Turmeric lattes are the hottest new latteè trend for coffee lovers everywhere.

2. Basil

This leafy green used in soups, salads, and on pizza just keeps getting better and better. The leafy green herb has been used in India and Europe for centuries. The use of basil in Europe and India isn’t just for delicious dishes. As a matter of fact, it also helps treat inflammation and joint pain. Eugenol, which is the enzyme that gives basil its sweet scent, is the same enzyme responsible for relieving pain. It is a strong anti-inflammatory and suppresses the activity of cyclooxygenase. This hard to spell and even harder to pronounce enzyme forms the lipid mediators the cause inflammatory responses in the body.

3. Onions

Onions carry strong opinions surrounding their taste and smell. The vegetable, onion. can have a positive effect on joint pain. In 2006, a study was released revealing that consuming quercetin orally decreased arthritis symptoms. The study suggested that onions might be beneficial to humans suffering from inflammatory pain or diseases. Adding onions to your diet, like on a salad or a sandwich can help relieve suffering. Of course, if you don’t like onions because of the taste, there are supplements that contain the same compound. Look for these pills at health food and supplement stores or online.

4. Red Apples

As the old saying goes, “an apple a day keeps the doctor away. This saying is true for those who suffer from joint stiffness, pain, and inflammation. This tasty fruit contains quercetin, an antioxidant that is shown to relieve pain. Red apples are rich in anthocyanins, a strong anti-inflammatory compound. This same compound is what gives apples their red coloring. Apples are easy to pack snacks and can stabilize blood sugar levels, relieve hunger, and keep you full between meals. Your parents weren’t just saying they were good for you for fun. They actually are and they are delicious as well.

5. Salmon

Salmon, like walnuts, are rich in omega fatty acids. More specifically, salmon is rich in omega-3 fatty acid, which is known to reduce inflammation. Eat more salmon and you will notice a decrease in joint inflammation, joint stiffness, and joint pain. The pain and inflammation relief com is a result of the suppression of certain enzymes, which are associated with increased inflammation. Salmon is also a heart-healthy protein option. Omega-3 fatty acids support healthy brain and cognitive functions as well. Try switching out a meat dish for a fish dish one time or more a week to benefit.

6. Cherries

This small fruit is considered a ‘super-fruit’ and provides numerous health benefits. Incorporating cherries into your diet can help relieve joint pain, gout, and arthritis symptoms. Those that suffer from joint pain can potentially lessen the pain with cherries. Cherries contain a high level of antioxidants and anthocyanins. The two nutrients in cherries are known to relieve inflammation and stiffness in the body. Other research suggests tart cherries have similar effects; comparable to non-steroidal anti-inflammatory drugs. These drugs help reduce gout flares and relieve arthritis pain. Raw, cooked, or juice from cherries provide the good joint health benefits.

7. Garlic

A hit or miss for some; garlic can be useful in reducing inflammation in the body. Researchers are investigating the thiacremonone property, which is a sulfur compound found in garlic. Reports have discovered that some properties of garlic reduce inflammatory and arthritic responses in participants. Due to the potent flavor and smell, if you don’t like garlic there are other ways to include it in your diet. Garlic pills are available at a number of health food and supplement stores. Furthermore, garlic is also excellent for your heart and cardiovascular health. If there’s one thing you should include from this list, it’s garlic.

8. Nuts

Walnuts, cashews, and Brazil nuts all benefit your joint health. These nuts are rich in selenium, which helps control free radicals in the body. In one serving of Brazil nuts, nearly 780% of the daily recommended value of selenium is absorbed. Include cashews to receive almost 40% of your daily copper, more than 20% of your RDV and magnesium needs. Copper also assists in controlling the free radical levels in the body. Walnuts reduce inflammation and are rich in Omega-3 fatty acids. Just one serving of walnuts will give you over 90% of your recommended omega-3 fatty acids value.

9. Citrus

Citrus fruits like oranges, lemons, limes, and grapefruit have the potential to ease joint pain. These citrus fruits help to ease previous damage to joints from an injury or overall general wear and tear. Over-exercising or poor form can cause joints to become damaged, torn, or sore. If you are increasing your exercise regimen, physicians suggest that you increase your citrus consumption as well. Vitamin C, the main vitamin found in citrus, boosts immunity as well. This will help protect you from diseases that have an effect on joints.

10. Strawberries

A summertime classic, strawberries are great for healthy joints. Strawberries have the potential to lower risk for arthritis, as well as gout. Strawberries are rich in vitamin C and can provide 160% of the daily value everyone needs. Eat Vitamin C to boost your immunity to other diseases and illnesses. Women who eat strawberries regularly had a lower measure of body-wide inflammation than those who did not eat strawberries. Strawberries contain more Vitamin C than oranges. They are rich folic acid as well. Strawberry season is just around the corner; so don’t forget to add them to your grocery list.

11. Orange, Green, and Yellow

Fruits and veggies that are of these colors make for healthy and happy joints. The Vitamin A and beta-carotene may ward off inflammation-related disorders. Beta-cryptoxanthin, which is also found in these colors assists in relieving the pain of rheumatoid arthritis sufferers. Orange, green, and yellow fruits and vegetables like carrots, mangos, and cantaloupe, avocado, and dark leafy greens are all joint healthy choices. Brussel sprouts and broccoli also have a powerful impact on reducing inflammation and joint pain. Beta-carotene is also supported healthy eyesight, so it’s important to include this even if you don’t suffer from joint pain.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

This months Athlete of the Month is the one and only Dede. If you haven’t met this amazing human …. you are really missing out. Dede has been attending CFRR for just under 2 years and has lost a total of 66 pounds, can deadlift, jump rope and box jump like a pro! All big goals of hers when she started!

You won’t find Dede missing her workouts. She is 100% committed and crazy consistent. Whether it’s a 5 am class or 7 pm class she gets it in. No excuses. She is always ready to learn and is as Coachable as they come. Such a pleasure to Coach she is!

DeDe always has a smile on her face that you can’t help but be drawn to. Her energy is contagious and she is your biggest fan, no matter who you are! She truly embodies what we believe in at CFRR and we couldn’t feel more grateful that she is a part our family at CFRR.

DeDe here’s to you, and all that you are! A true inspiration to us and so many!! We are all so proud of you!

“You’ll just quit again. CrossFit is intense—are you sure you can do this? Look at your body—*sigh*. Why are you setting yourself up for failure again?”
These were the panicked, negative thoughts swirling through my head as I sat in my car outside CFRR that first day. Fight or flight reflexes primed, I wanted to drive away—fast. As desperately as I wanted—no, NEEDED to change my life, there was safety in what I knew about myself and how I had lived my life so far.
Overweight my entire life, I paid dearly for it in the self-esteem department growing up. As an adult, changing my lifestyle always seemed impossible. I was diagnosed with Type 1 Diabetes at age 27 and struggled to accept it and adhere to my treatment. I’d quit whatever current diet, exercise plan, or medication I was on if things got tough. I became hyper-focused on the scale; when it didn’t move, I lost all motivation. I was shy and self-conscious about my body and did my best to hide it. But worst of all, after so many failed attempts at weight loss, I no longer trusted myself or believed a change was possible. After a lifetime of yo-yo dieting and disordered eating, my spirit was broken and I was exhausted.
In November 2015, I decided I couldn’t face another holiday season of overeating followed by another empty New Year’s resolution. Something had to give—now. My five-year-old daughter was learning from me and I didn’t like what I was teaching her. I wanted to be an example of strength rather than shame; resilience instead of defeat. I wanted to teach her how to love herself instead of to loathe herself. But I was lost. I needed help. Dear friends of mine, CFRR athletes, invited me to try it out. I called and made an appointment to meet with Coach Kali.
So there I sat in my car outside the gym—terrified. I was a 35-year-old wife and mom with Type 1 diabetes, zero confidence, and not even enough mobility to do an air squat. Thinking about my little girl is the only way I willed myself to put one foot in front of the other and walk through the door. I had no idea what to expect but managed to summon enough courage and trust one more time.
What I found was a community of people who are invested in being the best possible version of themselves—spiritually, emotionally, and physically. Moreover, I learned that the athletes and coaches were equally as invested in helping ME reach my goals and holding me accountable. With every workout, fear turned into determination and doubt turned to hope. From loneliness, I found camaraderie and a family who accepted me—right where I was, no judgment. They saw grit and potential in me that I couldn’t see for myself. And the belief others had in me gave me the courage to press on and challenge myself to do more than I ever thought possible.
I now workout 3-4 days per week in the 5 a.m. class. I’ve taken advantage of nutritional coaching and PT sessions with Kali, attended Oly classes and started meal prepping consistently. My lab work looks phenomenal and I no longer need insulin. At everybody comp., I’ve gained muscle, lost fat, and my mobility and strength have progressed as well!
Don’t get me wrong; I’m no flashy athlete and still have a long road ahead. I scale WODs like a boss and rarely get the opportunity to click the RX button in Wodify. But I’m happier and healthier than I’ve ever been in my adult life and I’m doing my best to set a good example as a mom.
Being part of the CFRR community has been nothing short of life-changing—not only for me but also for my daughter (who also does CF Kids). I am forever grateful for the opportunity to continue to learn and grow in this amazing family. For anyone on the fence about CrossFit, I’m a living testament to the healing power of this community. Even if you’re scared, just put one foot in front of the other, walk through that door, and make the choice to trust that change IS possible. Your best self is waiting here and we can’t wait to cheer you on!
– Laurie
 Laurie was featured in the CrossFit Journal last year because of her amazing story. She shared her struggles, her fears, and most importantly her path to living a healthier lifestyle.

My CrossFit journey did not start because of a health situation. I’ve been blessed with good physical health throughout my life so far *knock wood*. I was moderately active throughout my school years, but because I have asthma, was pretty limited in what I could participate in.

After marriage, my husband and I settled into a fairly sedentary lifestyle and our nutrition was pretty crappy. We dabbled in the globo gym thing but neither of us enjoyed it. Then kids came along and our focus completely shifted. As the babies grew and I went back to work, we still knew we needed to make a change and set a good example for them. I just really wanted something different, something to give me a good kick in the ass. I heard about CrossFit and was intrigued. I told my husband about it and we decided to give it a try.


I joined CFRR in 2011, 10 months after I turned 40. A very happy coincidence I must say. Turning 40 was never an issue for me; I was actually looking forward to it. However, I was still in a rut emotionally. A string of layoffs, bad jobs, and other life events left me in a slump. Soon I found myself losing all confidence in my abilities.

I will never forget the first time walking into CFRR feeling a bit nervous and intimidated. It quickly went away after I was greeted with Coach Adrien’s big beautiful, welcoming smile. I haven’t looked back since.

CrossFit quickly re-ignited the fire within me I knew I had but didn’t really have an outlet to truly nurture and build on. The coaches at CFRR taught me to be comfortably uncomfortable and more importantly, to accept my vulnerability; something I was never comfortable doing. Resilience became the norm.

This August will be 6 years at CFRR. I’ve done roughly 10 competitions and I’m going into my 4th year of The Open. I’m in the best shape at age 46 than I’ve ever been at any other age, doing things I never DREAMED I’d be able to do. It’s definitely been a process and has not been easy. But in the immortal words of Denzel Washington, “Ease is a greater threat to progress than hardship.”

The pursuit of health and fitness transformed everything for my husband and me. This is our way of life now and it will never change. We sleep better, we are healthier, we feel better (of course, we’re sore all the time but it’s worth it), and our mental health is better. And although our children don’t do CrossFit (yet), they still see our commitment to health and fitness every day, which influences how they see things. And the fact they see a mother who is both mentally AND physically strong means the world to me.

I’m forever grateful to all the coaches at CFRR, Coach Adrien in particular, for believing in me, seeing what I was capable of before I did, and plucking me out of the fear cave. All the fellow members (shout out to the 5 am crew!) are a source of inspiration daily. And especially to my husband Marcos, I wouldn’t want to be on this journey with anyone else.




You don’t always hear about potassium, but it is extremely important for muscle strength, nerve functions, and the cardiovascular system. You can find this nutrient in several types of yummy food such as melon, avocados, bananas, and white beans. The recommended amount of potassium is 4700 mg per day, according to research. Even if you incorporate these foods into your diet, you still may not be getting enough potassium. If you feel any of the seven symptoms below, you may be experiencing a potassium deficiency.

Always Feeling Tired

Do you constantly feel fatigued? This may be a key indicator that you are not getting enough potassium in your diet. If you are always feeling exhausted even though you are getting enough sleep, it may be due to lack of potassium. Another sign of low potassium levels is if you feel wiped out after a regular workout session. However, a lot of factors can cause fatigue (stress, diet, etc.) so make sure it isn’t any other factor before you blame low potassium levels.

You Feel Dizzy Often

Feeling dizzy and faint may be another key sign that you are missing potassium in your diet. Potassium levels can fluctuate throughout the day, causing your heartbeat to slow. Another sign may be if you are feeling tingling and numbness in your body akin to pins and needles. If this feeling is common for you, it may be because you don’t have enough of this important nutrient in your diet. If you are experiencing frequent spells of dizziness or faintness, you should see your doctor to determine the cause.

Muscle Cramps

Potassium is an important element in controlling muscle contractions including the heart muscles. If you have low levels of potassium you may experience body aches and spasms throughout the day especially while exercising. Research shows that potassium smooths out muscle contractions, so when your levels are low you will be more at risk for spasms, aches, and fatigue. Eat some form of potassium, such as a banana or papaya before working out and after to make sure your muscles don’t cramp up. You can also take potassium supplements before you work out to minimize the risk of muscle cramps.

You are Always Bloated

Are you feeling bloated on the regular? When you aren’t getting enough potassium, your body may be struggling to regulate your sodium levels. This will cause your body to hold onto sodium and bloat. Potassium ensures that cells, tissues, and organs are operating properly and circulating body fluids. Try to incorporate potassium-rich foods, such as bananas and potatoes, if you want to reduce fluid buildup within the body. Also, try cutting back on the salty foods as this is the number one cause of bloating in the body.

High Blood Pressure

If you are not getting enough potassium in your diet, your blood vessel walls can become constricted. This results in hypertension, which can cause heart palpitations. Potassium helps relax the blood vessels and regulate blood flow. High blood pressure is the leading cause of cardiovascular disease and accounts for about 2/3 of all strokes. It is important to monitor your blood pressure to make sure it isn’t off the charts. If your doctor does say that you are experiencing higher blood pressure than normal, boost your potassium intake and monitor how you feel.

You Eat a Lot of Processed Foods

If you eat a lot of processed foods, there is a good chance that you aren’t getting enough potassium. There is very little nutritional value in processed foods so if you are eating mostly out of boxes and bags, it’s almost a guarantee you aren’t getting the proper amount of potassium. There is also a lot of sodium in processed foods (even if it doesn’t always seem obvious). According to research, the more sodium you intake, the more potassium your body secretes. Cut back on the salty stuff to hold onto more of the potassium you are eating.


This may not seem related, but low potassium levels can slow down your digestive system. Use potassium as a way to regulate any constipation you may experience. If you are having this issue focus on fruits and vegetables with potassium and fiber such as avocado, kidney beans, and broccoli. Make sure you are getting the necessary daily amount to rule out potassium as the key reason for constipation. Constipation can be caused by a number of factors, so if dietary changes don’t produce the desired effect, make sure you visit your doctor to determine any other causes.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


I joined CrossFit Round Rock in August of 2011 at the age of 55. After visiting my son in Seattle and going to a CrossFit session with him I knew this was something I would love to do. At the time, my cholesterol was high and my doctor said I could do one of two things. I could either take meds OR I could change my diet and exercise. I chose the latter and it worked.

The first few months at CFRR were really rough. I couldn’t finish a complete workout but I was always encouraged by everyone around me. I have had several gym memberships. It always seemed that I stuck with it for a few months at a time and then quit.

CrossFit Round Rock is different because of the community you train with and the friends that you make. The support of the Coaching staff was another reason why I’ve called CFRR home for 7 years now.

CrossFit really works and the community keeps you coming back. Since I started in 2011 is because more of a lifestyle than just a chore to fit into your day. It’s now a way of life that is addictive, in a good way of course.

Today I am able to finish most workouts, reach new PRs, and I’m very blessed to have a group of friends to workout with no matter our age difference.




My name is Helen Butler and I am a stay at home mom. Growing up, I always thought I was fat. Looking back at pictures, I have no idea why I ever thought that. Like a lot of kids, I went through different phases of being “pleasantly plump” to being thin. I am only 5’ tall so 5lbs of weight on me seems to be more obvious then it is on someone who is 5’5” tall.

It seems my metabolism started slowing down when I was around 25 or 26. I couldn’t lose any extra weight as quickly as I did before, and the weight was starting to pile on. I was able to get back on track with a diet change.

In 1999, my husband Jason and I decided to try and have kids. I didn’t have the easiest time with my pregnancies. I was pregnant 4 times and have 2 healthy girls. While we are blessed with our daughters, they did a number on my body. They also didn’t make it any easier to get back in to shape.

I tried going back to the gym, but that didn’t last very long. Every time I started working out, I would get paged by the daycare because my kids would not stop crying for me. Then I thought I would try training for a marathon because I could run while pushing a stroller. I was doing great with this training and started seeing results. I was able to run 7 miles without stopping but was told by a couple of doctors to stop because of problems with my knee. Frustrated, I just stopped trying. I decided to just focus on my kids and to help my ailing parents.

I always stress to my kids how important it is to eat healthy and exercise. The best way to teach them is to lead by example. When my youngest daughter was finally old enough to start school, I made the decision to try again. I went to the gym and took different classes like Zumba and Body Pump. These were a lot of fun, but the classes would fill up fast, so I couldn’t always get in. If I was lucky enough to get in, it was hard to find a spot because of the class was full, and it was only good if the person teaching the class was good. The turnover rate for these instructors was high. After a few years of doing that and just working out on my own, I needed a change. I tried the video’s P90x and Insanity. These videos were great for the 1st couple of times, but I got bored. Not to mention, because I did them from home, my workouts would get interrupted by someone at the front door, a phone call, or if my kids were home they would walk in on me.

Jason mentioned some friends that did this thing called CrossFit and they seemed to enjoy it. I happened to have a friend who also did Crossfit and she encouraged me to give it a try. The idea of small class sizes, a different workout every day, and personal guidance from a coach was really appealing to me. I Googled CrossFit in Round Rock and low and behold CrossFit Round Rock appeared.

At the time, CFRR had a program called Elements that everyone wanting to join had to go through to start classes. I signed up and met Coach Landon. He took me through the basics of the different powerlifting movements, talked about posture and form, and the different exercises that I would encounter during an actual class. Once Elements was over and I was ready for class, I couldn’t wait to start.

My 1st day at CFRR was January 02, 2012. The workout, 5K run. I didn’t run (because of my knee problem) so I rowed the 5K. The whole time, I thought to myself, “I paid for the month. Let me just get through this month and I will find something else.” Not the best 1st day ever. By the way, I finished in 29:38. The workouts after that day were a lot more fun and I decided to stay and have been doing CrossFit on Monday, Wednesday, and Friday at 8:30 am ever since. In fact, I consider this to be my time. I do not schedule appointments or plan anything during this time if it can be avoided.

I was getting physically and mentally stronger and my clothes started fitting me better. I’m not sure how many pounds I may have lost at that time because I didn’t ever weigh myself. I judged everything on how my clothes felt. After a couple of years, I wasn’t noticing any more changes. I knew I was still overweight, but it wasn’t until Coach Landon recommended a body comp to get a better idea of where I was on the charts. It wasn’t good. Exercise alone is not going to get me back to a healthy weight. I needed to change my eating habits.

The food I ate was not necessarily bad food. I ate a lot of lean cuts of meats and veggies, but I also ate rice, pastas, bread, and I tended to snack on things, even if I wasn’t hungry. I thought that if I just cut down on the amount of those foods, I would lose weight. In other words, I wasn’t ready to make the commitment and change my eating habits. It would take a couple more years of body comps going down and up in body fat % for me to finally commit to making the changes in my diet I needed to get the results I wanted.

The summer of 2016, after doing Crossfit for 4 1/2 years, I made the commitment to make the change in my diet. Landon helped me by putting me on a 1200 calorie a day diet (doesn’t sound like much, but remember, I am only 5’ tall). My diet consisted of 30% fat, 30% carb, and 40% protein. The carbs were mostly from veggies and fruits. This was not an easy thing for me to do. I’m half Filipino, and grew up eating rice for practically every meal. Controlling the amount of rice to eat was too hard so I had to cut it out completely and eat cauliflower rice instead. I also cut out pasta and bread and learned that I wasn’t eating enough fats and protein.

My journey has not been easy. I have had a couple of set back’s. The holidays are particularly difficult and this past holiday, I had surgery on a pre-existing condition and felt the pounds creeping back on. My husband and Landon both told me not to beat myself up. Don’t go crazy, but enjoy the holidays, heal from surgery, and get back on track when I get back to the gym. It turns out I only gained a couple of pounds, so I am relieved and now back on track.

I would like to thank everyone at CFRR for their encouragement while on my journey, especially Coach Landon for not giving up on me. I’m sure it is frustrating, as a coach, to try and help someone who is not ready to do what it takes to reach their goals. Thanks to my daughters for their understanding with my diet changes. Most of all, I want to thank my husband for his love and support in everything I want to do.


Starting a new diet doesn’t have to occur only at the start of a new year. Not only is each day a chance to start over, but each meal can be too. If you are looking to make some lifestyle changes for weight loss, we found the best tips across the board. These tips are more than just about “dieting”. The word diet can be scary, but if you look at your new diet as a lifestyle change rather than a period of restrictive eating, you are going to have an easier time transitioning. If you can change your perspective on how you view what a diet is supposed to look like by eating everything in moderation, you will certainly still be able to enjoy all that life has to offer. Here are 7 simple lifestyle changes for weight loss that you can start today.

Stay Hydrated

Drinking plenty of fluids is not only an essential part of any successful diet; it’s an essential part of life. Every organ, cell, tissue, and muscle in your body depends on water. If you’re trying to lose weight, but fear gaining “water weight”, your body actually retains more water when it is dehydrated. This can cause uncomfortable bloating. Staying hydrated can also help you feel full in between meals. Drink a glass of water every hour and right before a meal to avoid over-snacking and overeating. If you do not like the taste of plain water, try adding lemon, lime, mint, cucumber, or another fruit or herb of your liking. Have fun with it.

Get Colorful

A diet rich in colorful fruits and vegetables can decrease your blood pressure, and risk of heart disease, and digestive issues among many other positive benefits. Dark leafy greens have been shown to reduce the risk of coronary heart disease in those who ate five or more servings a day. Of course, it’s not always easy to eat your daily servings of fruits and vegetables, but have you tried drinking them? Smoothies are a fun, quick, and easy way to pack in your daily nutrients. Find a recipe you will love online.


Fiber is an important part of an overall healthy diet and is easy to incorporate into every meal. Found in fruits, nuts, whole grains, and vegetables, getting your daily fiber is much easier than you might think. Fiber helps regulate bowel movements, moderate blood sugar, keeps you full in between meals, and lower blood pressure. If you struggle to get the necessary amount of daily fiber, try a fiber supplement. Whether you choose a pill or a dissolvable powder, it’s imperative that you incorporate fiber daily.


Protein is the building block of hair, muscle, bone, and skin; so if you want to be beautiful outside, you have to get healthy on the inside. Protein is commonly known for being found in beef, chicken, and fish. Leafy greens, nuts, beans, and legumes are all great sources of protein as well and do not contain the same fatty cholesterol as animal protein. If you are trying to watch your weight or blood pressure you can supplement your protein with these meat alternatives. Look for lean cuts of beef or switch out your beef for a delicious cut of red snapper or salmon. Protein, like fiber, will keep you feeling full longer and leave you feeling overall more satisfied after a meal.

Get Active

Whether you like to sweat it out on the treadmill, find your center at yoga, or hike a trail, your body will thank you for staying active. Regular exercise has been shown to increase mental clarity, lift your mood, increase blood circulation, reduce blood pressure, reduce stress levels, and reduce body weight. It can be tough getting started, but once you find a routine and activity that you like you will come to enjoy it. Ever heard of runners high? When you are active, your body releases endorphins, which make you feel good. When you feel good, you look good. In the words of Elle Woods, “exercise releases endorphins. Endorphins make you happy.”

Cut Back on Alcohol

You do not have to skip out on happy hour forever, but reducing your alcohol intake can have a positive effect on your overall mood, productivity, and health. Alcohol is not only high in calories and carbohydrates it also affects the way the liver processes fat in the body. When there is an excess of fat buildup in the liver, you will see an increase in weight gain and your chances of liver disease go up as well. You don’t have to say goodbye to alcohol or happy hour forever. Choosing to take 1-2 nights off a week from drinking can make your liver and your waistline happy. If you do choose to drink, switch to a heart-healthy beverage like red wine. Be wary of tannins, though, as they have a tendency to upset the stomach.


For some, getting 8 hours of sleep can be tough. Between work, family, friends, and other life obligations 5 hours can seem like a treat. However, sleep is the most important time for your body. Sleep is when your body repairs muscle and processes and files new information from the day. Poor sleeping habits can lead to feelings of increased hunger, which can lead to excess snacking and overeating during meal times. Sleep deprivation has been shown to adversely alter the hormone that tells your body when you are hungry. Make a commitment to yourself to get at least 8 hours a night. Turn off all electronics and let the sandman take you away sweetly.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

My CrossFit Story

Growing up in athletics from a very early age, 5 years old, I’ve had a good strength and conditioning foundation for most of my life. I’ve worked out, off and on, for 50 years. There was a time just after college, between ages of 24 and 34 when I did not. During this time, I gained 40 to 45 lbs and found myself with little muscle and a lot of fat, reaching about 230 lbs. My doctor told me I needed to start losing weight and get in shape because my blood pressure, cholesterol and blood sugar levels were very bad. I started working out in our office gym and placed myself on a low-calorie diet, about 1800 calories per day. The workouts were your basic bodybuilding workouts with some cardio. Doing basic squats, bench, deadlifts, and auxiliary movements like curls, triceps extensions and calf raises. This worked for a while, I lost about 20 lbs, getting down to 210 lbs and my doctor was pleased. Once I dropped weight I started eating more trying to eat between 3000 and 3500 calories per day. This is what I estimated I was burning and through I need a little more to gain muscle.

This lasted for about 6 or 7 years and then I had to move office locations. The new office did not have a gym and I stopped working out again. This lasted for 4 or 5 years. I gained weight and my doctor told me again I needed to lose weight and get myself in shape. About this time, we moved offices again to a new facility. This facility had a gym. I started working out again, however this time I studied. I had spent some time working out a CATZ where I learned a lot about athletic training and I started studying for my National Academy of Sport Medicine certification. I did this because I was coaching workouts for my fellow Emerson workout enthusiasts and I coached baseball and wanted to be able to provide my players good conditioning, instruction, and advice. I went back on a low-calorie diet, about 1800 cals a day because it seemed to have worked in the past. Over the next year or so, I lost the 25 lbs and got below 200 lbs, to about 190 lbs. I decided to stay on the 1800 per day calorie diet because it seems to be working.

Flash forward to 2012, about 8 years later. I was weighing around 200 lbs. I was working out 4 days a week in our gym (think of CFRR’s Strength Agility Classes), having baseball practice Tuesday and Thursdays and coaching games most weekends. During these practices and before games I was throwing batting practice for about an hour each session. This is an hour of non-stop, 200 plus pitches per session. Your heart rate gets up and it is a very cardio intensive workout. However, with all this activity I noticed I was putting on belly fat. I couldn’t believe it, but over time I kept putting on more and more body fat.

In 2012, we moved offices again. We moved to our current facility just off highway 45 in Round Rock. When moving buildings, they did not have our gym finished out. Our facilities personnel said it would be about 6 months before it opened. Most of our Emerson team did not want to wait 6 months so I recommended that we look for a local gym to work out in. I had been studying and reading about CrossFit and liked their programming. From my training and studying for my certification, I had developed my own beliefs on conditioning. I believed that high-intensity circuit training that combined weights and cardio with a much-varied programing plan was the best for a truly functional overall condition plan for life. With that knowledge and my beliefs (born through a lot of study and coaching of my own), I recommended to our Emerson workout crew, that we consider joining a CrossFit gym and I explained to them why.

I walked into CrossFit Round Rock in February of 2012, during one of their coach’s workouts, for a visit. Adrien stopped her workout to meet with me. I told her what we were looking for and I was bringing a team of 10 with me, many are still with us today. She explained CrossFit, however, I was already sold on the idea and knew I wanted to try it. I just need to make sure the coaches were sound and they could teach us good technique while providing good programming and safety. Safety is something I think a lot of people underestimate in their workout journey. If you are injured, you will go backward in conditioning and reaching your goals.

After our elements classes, Adrien and Landon started the 4:30 M, W, F class for us, the same one many of you are in today. Coach V was our coach at the time, I’ve provided a picture for your amusement.

Coach V and Adrien started consulting with me on my diet and activity level, also doing body comps. At the time, I was about 205 lbs and had 23% body fat. They asked how many calories I estimated eating per day. I told them 1800. They were shocked. Then they asked how long I had been eating 1800 calories per day. I told them for about 7 or 8 years. Then they were afraid for me. I could see it in their face. The shock and disbelief that I could be on such a low-calorie diet for so many years. They then explained to me that a man (this is true for most men about my size) will burn roughly a minimum of 2000 calories per day at rest. That’s if we did nothing but lay on the couch with a remote in our hand and watch television all day. Then they explained since I was on a diet that was under that 2000 calories per day, I was starving myself, I was malnourished. My body had gone into starvation mode and was trying to hold onto body fat. My body had started breaking down muscle to feed itself, which meant I had less muscle and more body fat. That’s why I was getting more and more belly fat.

The solution: Since I had been working out four days a week and coaching 2 to 4 days a week they estimated my total calorie burn at 3000 calories per day. They formatted a diet plan (mostly a Paleo menu) for me to eat up to 2500 calories per day, roughly 500 calories less than my maximum estimated daily calorie burn. Then they ask me not to work out on the same day I was coaching. So basically, they told me if I wanted to lose body fat and some weight to workout less and eat more. MIND BLOWING! All this time I thought I needed to eat less and move more. NO, THEY ARE TELLING ME TO EAT MORE AND MOVE LESS. Crazy! It took a while to wrap my mind around this.

I took their advice, went by their plan and I started losing weight, about 1 lbs. per week. I lost 22 lbs., I got down to 183 and had 17% body fat. After 22 weeks, I needed to stop losing weight. They then communicated a plan for me to gain muscle and to continue to lose body fat, I needed to eat between 2800 and 3000 calories per day. I did this for the next 2 years and got back up to 205 lbs. and dropped down to 11.9% body fat.

Within three short years, the team at CFRR totally transformed my body, conditioning, strength, and knowledge of diet. I started CFRR squatting 240#, now 355#. I was deadlifting about 300#, now 400#. I couldn’t even do a snatch because of flexibility and mobility, now I can. My overall movement skill, regarding Olympic lifting, was pretty much nonexistence and now they are some of my favorite movements. My knowledge of diet that CFRR has taught me over the years has changed my life and my families. It encouraged my daughter to major in nutrition at the University of Arkansas. She wants to be a registered clinical dietician and help girls with eating disorders.

Flash forward to 2015, this was a rough year for me. In February, I had a seizure which sent me to the hospital. During testing, they performed a CT Scan of my stomach and found a golf ball size tumor on my kidney. They also found two kidney stones the size of marbles, one in each kidney. They were too big to pass so they required surgery. My Urologist diagnosed the tumor and said based on its size and composition there was a 90% chance it was cancer. He recommended removing it immediately.

God bless me in two ways, he allowed me to find one of the two or three Urologist in Austin that can perform a partial Laparoscopic Nephrectomy with the robotic da Vinci machine, see image below. He also blessed me with a seizure so this tumor could be found. Most kidney tumors go undetected because they do not have any symptoms until the cancer metastasizes and spreads to other parts of the body.


In preparations for the surgery to remove the tumor and kidney stones, the doctor told me I should breeze through the operations because I was so healthy. He told me he rarely sees a man my age in his office that is in as good of shape as I’m was in. THANKS AGAIN CFRR!

In April of 2015, I went into surgery and removed the tumor. It went very well, they did not have to take the kidney, only about 10% of it and I’ve remained cancer-free since. Later in the year, I had the two kidney stones removed. After the last surgery, I developed Sepsis and was in the hospital for another week. This was a very physically challenging year and much of the success is accredited to my Lord, my wife, my family for never leaving my side, and to CFRR for helping me to be in the best shape of my life before having to enter this very challenging year.

What a blessing the coaches and the entire community at CFRR have been to me and my family.

-Bill Beane



What is the purpose of the challenge?

The purpose of the challenge is to hold you accountable on one of the main pillars of fitness, nutrition. The main goal of Operation Caveman is to not only achieve loss of body fat, increase in energy, lean body mass gain, and performance during workouts, but to also learn to FUEL FOR LIFE.

What are the rules?

  1. All athletes will be following one method of eating: Paleo/Primal.
  2. All athletes will consume only whole foods made and prepped by themselves. We are looking for quality over quantity. That means we still want you to log your food and send it to your Coach so we can hold you accountable. But instead of trying to macro count and forcing yourself to get your allotted calories for the day by eating protein bars and drinking shakes, we would rather you freshly prepare all your meals so you know exactly what is going into your body. A healthy relationship with food can go a long way.
  3. Each athlete will weigh in and have their body fat % taken at the beginning and the end of the challenge. Before and after photos are – front, side, and back view. Women will appear in shorts and sports bra/bikini top/form-fitting tank, and men in shorts with no shirt. Pictures are completely up to you. If that’s not something you want out of this challenge we will completely understand. No pictures will be published without the consent of the participant.
  4. All athletes will complete the CAVEMAN WODs (See schedule below). If the scheduled date of the WOD is not possible for you to attend, don’t let this excuse hold you from committing to the challenge. We will schedule a time to get this done! These workouts are EXCLUSIVE to the Operation Caveman athletes and you won’t want to miss this workout!

What else do I need to know?

If you do go off plan, don’t expect INSANE results. Ultimately we can’t force you to do anything. Just remember that it’s only 6 weeks… you can do this! Your main focus is to prep and eat GOOD QUALITY food for the next 45 days.

How do I sign up?

Registration runs from March 6th-April 6. Here is the full schedule:

* March 6th: Registration opens

* April 6th: Registration closes

* April 14th: Operation Caveman Benchmark WOD

* April 16th: Challenge begins

* May 26th: Operation Caveman Retest WOD

The 6-week challenge is $219. This gives you access to the Operation Caveman Crew Facebook page where you can find support, recipes, accountability, and all you will need to succeed in this challenge. That price also includes daily check-ins with your Coach. This is when we dive into your food logs and explain to you where you could do better and also celebrate your wins TOGETHER. We want to evaluate everything! All the way down to the micronutrients you’re getting from your food and the vitamins you take to gain an even better health and wellness. But the best part…are you ready…an EXCLUSIVE Operation Caveman 2018 T-shirt is yours to rock after you complete the challenge. This challenge is capped at 20 participants so each athlete can get as much devoted attention from their Coach that they will need to be successful. Each Coach will have a dedicated set number of spaces available on their Caveman Team. Don’t worry though, if your tribe leaders team fills up you will still have a spot available on another Coaches team.  Email [email protected] TODAY to lock down your spot. Remember, we are already proud of how far you’ve come! This can help take you to the next level!

What foods can I eat?