I’ve detailed on this blog and others before it about my journey with diet and nutrition. I was obese at one time, with metabolic syndrome. When I realized how unhealthy I was — and we all know how easy it is to lie to ourselves, especially when unhealthy friends are supporting our unhealthy lifestyles — I found a personal trainer and started to change my lifestyle. I increased protein and cut out sugar and grains.Continue Reading


Want to lose body fat and keep it off? Well I have a magic pill. I’m not kidding. There is one thing that will take the fat off you with no dangerous side effects or hard work. Usually, my discussions with clients proceed like this: Most clients want to lose fat. I tell them that to do this successfully — to lose fat and keep it off — requires a lifestyle change. That change primarilyContinue Reading


Depression is epidemic, right along with diabetes type 2. We can make educated guesses as to why, but that’s not the point of this post. My oldest son (16 years old) was diagnosed with depressive disorder this past year. First thing the doctor did was put him on daily medication. He also had us consult a dietitian who wanted him to eat more fruits, vegetables, and whole grains. My son took the meds for aContinue Reading


Crossfit open 2019 is done. Were you there? If not, plan for October! It’s a terrific opportunity to test your fitness, find your weaknesses, be part of a team, and make your teen kids do things with you. I’m really proud to have completed every workout in CrossFit Open 2019. The scoring is nearly final although a few video reviews may still change the numbers a bit. The work outs were as varied as youContinue Reading


We wrapped up our third Crossfit Open 2019 work out this Saturday, 19.3. This was such a tough work out that even the scaled version was impossible for many people to do. We had a third option at our box. 19.3 Was Ridiculous This work out was a significant jump in ability from the first two. It wasn’t just a next step, challenging us to improve or gut it out. This was more of aContinue Reading


Intermittent fasting has become a thing. Have you tried it or plan to? Or maybe you’ll be fasting for a few days this Lenten season? For whatever reason you fast, the process will teach you about yourself and provide benefits both physiologically and psychologically. Whether you’re fasting/feasting a regular number of hours/daily (16/8 seems to be common) or doing an occasional long fast (36 hours is pretty convenient to try, eating dinner then fasting theContinue Reading

I feel lucky to have one of my sons joining me at my local Crossfit box. This is the first Open for each of us. He’s in the 14-15 boys, and I’m in the 18-54 Women. This will be my first and last year in the main division. Next Open, I’ll be in Women Masters 55+, and many of the exercises, loads, and/or reps will be altered. So it means a lot to do theContinue Reading

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Since I foresee posts in the next month mostly about the CrossFit Open, I wanted to get this in now. March 5, 2019 will be my one-year anniversary of starting CrossFit. It may seem odd to you that a personal trainer who has been certified and re-certified for years, trained hundreds of clients one-on-one and in small groups, and studied and experimented with dozens of different training models should be paying for another coach toContinue Reading


Rise and shine. See the liquid in that bowl? That’s the fat from my 75/25 beef. A decade ago I would have drained that before eating. How ridiculous it seems now! Had a discussion this morning with a man who does endurance sports and was wondering about the keto diet. If you enjoy endurance sports, you can’t do better than keto. Become a fat burner and you’ll see PRs you never expected, not to mentionContinue Reading

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I started at my current Crossfit affiliate last year in March. It was the middle of the Open, so I watched the fun but wasn’t part of it. I did the programmed metcons during the week but not the weekend Open metcons. I’m now coming up on a year at Exodus Crossfit Coralville and I registered for the 2019 Open. I’m excited to be a part of the Open this year. Here’s the thing. TheContinue Reading