FEAR....

"There is no courage without fear."
   -Eddie Rickenbacker, WW1 Fighter Ace
One thing I have learned for myself,
 the only emotion stronger than fear is regret. 
So go ahead...go for it! 
You will be amazed where your COURAGE will take you!

9 TRUTHS ABOUT TRAINING you may or may not want to hear...

Truth #1  Women with calves, or no visible calves cannot build really impressive diamond shape calves.  They can improve greatly, but a huge amount of change is unlikely.
Truth #2  Clinically obese women who have been obese for several years or more will not be able to lower their body weight to the standard shown by todays female athletes in just a few months.  It takes a never-say-die commitment over time.
Truth #3  You cannot build showy abs (abs that have clearly defined rows of chunky muscle) by performing a truckload of abs ezcercises.  Excercise, especially cardio is good, but to get abs that show you need to eat clean.  NO junk food.  If you try and get abs from excercise alone, you are doomed to fail.
Truth #4  Bust size does not increase with excercise.  Regular workouts at the box will build the surrounding pectorial muscles, but the bureast themselves are not changed with excercise.  They will decrease because they are made up mostly of fatty tissue.  Sorry Girls!
Truth #5  Women who lift weights will not look like men.  Push ups, pull ups, olympic lifting will all give a woman a firm and shapely body.  The females that are masculine and look like men are using steroids.
Truth #6  Waist size is governed by the width of your rib cage and hip bones.  Even if you remove all the fat from your mid section you will not obtain a wasp like waist if your sketal stucture dictates otherwise.  You can improve your abs, however, with a healthy comination of excercise and diet.
Truth #7  The concept of extreme extra cardio is used to get the 'toned' look only has a smidgen of truth to it.  Big changes are made by changes to your nutritional intake...not excercise.
Truth #8  The overweight, pear-shaped woman sho desires to make big advances in her physique must do excercises that incorporate both cardio and weight training....like Crossfit.   To excercise only with cardio will merely reduce overall body weight.  You will end up will a smaller version nof a pear-shaped body.  Crossfit consists of both cardio and some form of weight training...this is what will do your body reshaping.
Truth #9  Only Crossfit will get you lean.  No.  But I do believe it is the safest, most functional, best use of time.  I used to spend an hour a day doing cardio and then another hour lifting weights.  I now spend approximately 30 min and I am stronger, morefit than I have ever been.
There you go...I've given it to you straight.  Remeber only a few of us are totally happy with the cards we've been dealt by mother nature.  Ask any woman what they hate about there body and you'll get a whirlwind of complaints...but we all have to do the best with what we have.
I don't want you to get the wrong idea.  Just because you may not be able to build a world class physique doesn't mean you can't make earth shattering changes.  With the right diet and consistent workouts, you can move mountains! 
I'm no icon, not even a teeny bit famous, but I have learned that I can change my body to be the best I can be. 
TRAIN HARD - EAT CLEAN

My Weekend


Spent a great weekend with my husband Glenn in Moab, Ut.
Did lots of four-wheeling, hiking up the Amasa Back trail,
swimming , relaxing in the hot tub, eating while listening to a live
band play, NO KIDS....AWESOME!

Stacey's Diet tips:

RULE NUMBER.....
1.  Don't take these diet tips too seriously, they are just for fun.  Success comes when you can look beyond
food and look down at your feet.
2.  Always stand sideways for photographs, it's very slimming.
3.  Always stand to a person fatter than you whenever possible.
4.  Always eat in private.  If people never see you eat, they will believe you when you say you have a thyroid problem.
5.  Convince your friends into thinking how good you are looking;  study and memorize your most flattering pose in a mirror.  So when anyone sees you, you strike the pose.  Omly problem is you have to maintain it until they leave.
6.Ladies, cross your legs at the ankles.  Your thighs and calves look so much slimmer.
7.  Get a tan.  Brown fat looks better than white fat.
8.  Inside Stacey lives a skinny girl trying to get out.  But I can usually shut her up with a chocolate chip cookie.
9.  Regular daily laughs = at least one crossfit WOD. No, really!
10.  Never go back for seconds......get it all the first time!
MAN...it feels good to sit back a just laugh at myself.
Sometimes I have to quit taking life so seriously. 
 So lighten up! 
And we'll start again tomorrow.

COURAGE

"Courage is very important.
Like a muscle it is strengthened by use."
-Ruth Gordon

GRACE...by the female athletes at Iota

Grace.... you better hold on to your knickers beacuse the women of CrossFit Iota are unstoppable!
6 women got new PR's on "Grace".   30 Clean and Jerks 95#
Brandi ....2:58  (Still our top female....ROCKSTAR!!!)
Missy...5:00 (knocked 2 min off previous time.  woot woot!)
Nancy...5:30  ( 1/2 a minute faster thanlast time...Yipee!)
Daeci...5:57  (first time..Nice!)
Mindy...7:57  (first time...You rock!)
Camille...9:45  (first time...the bar weighs almost as much as she does....you go girl!)
WAY TO GO LADIES...YOU ARE ALL AMAZING ATHLETES!
Ihave a shout-out to all the women who have consistenely increased their Grace weight...on their way to RX-ing Grace.  Keep up all you hard work.  You are Strong and Beautiful women!  And I commend you on all your hard work and dedication!

Athlete Profile – Charri Hugo

 

Posted on August 20, 2011 by Paul @ CrossFit IoTA
Tell us about yourself…. I am married to Robert Hugo and have two great boys ages 13 and 11. We have lived in Richmond UT for about 13 years.
What is your day job? I work at Birch Creek Elementary School as a behavior aide.
How were you introduced to CrossFit? My sister, Kristi Berryhill was always talking about this great new excersise class that she was going to. She kept telling me that I had to try it. I was scared to try it because she was always so sore but I tried it once and was hooked!
What is your favorite WOD or Lift? I’m just excited that I can do the workouts and live! I may not be standing and the end but at least I’m still breathing. (I think)
What is your favorite skill/movement that you have learned at CrossFit IoTA? Pretty much anything. I never thought that I would be able to do most of the things that we do every day.
How has CrossFit changed your life? My family has a history of diabeties and I’m borderline diabetic so CrossFit has helped me be to more healthy. I knew I needed to do someting drastic and CrossFit was just the thing! Paul has helped me learn to eat better and how to be a healthier person all around. I knew after the first day I attended that this was something like I had never experienced before.
What keeps you motivated and coming back for more? I love the people at Crossfit! It does not matter what time of the day that you attend the comaraderie is there. Failure is not an option!
What’s something you know now that you wish someone would have said to you when you started CrossFit? This will be the biggest love/hate relationship that you have ever had in your life!
One word to describe me would be… Dependable
I have always wanted…Travel around the world or to do a pull up. I think traveling around the world may happen first.
Outside of the gym, I like to… Spend time with my family, travel, and read a good book.
Three things you would always find in my fridge… Salsa, eggs, and cheese.
Something nobody knows about me or would be surprised to know about me… I can’t do box jumps on a box! It has to be a stack of round weights. Some might say that it is in my head but I think it is a totally rational idea. With round weights there is not as big of an edge to catch your toes on.
Song(s) that gets me pumped up for a workout… Anything upbeat and fast. I really like the 80′s rock songs!
The last thing I ate was… Freshly picked raspberries.
My proudest accomplishment is… My children.
My favorite workout partner(s)… Like I said before, it really does not matter who you work out with there at the box no one lets anyone fail! I love working out with my sister Kristi Beryhill, my nephew Geoffrey Berryhill, or my kids Colton and Tanner. Colton and Tanner have be doing Crossfit with me for the summer and at first they thought they may die but they have loved it! They just started football and are amazed at how much better conditioning is going! They hate conditioning every year but this year they are thinking that it is much easier due to their crossfit training. I think that crossfit is amazing but it would not be amazing without the best trainer ever! Thank you to Paul and everyone else for helping all of us have a better quality of life because we are all healthier.
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