Winter is coming.
And just because it’s coming doesn’t mean you should only wear pants and sweaters and forget your veggies and squats. In fact it’s a great time to start preparing yourself for a trip to Hawaii or Australia. If you plan on spending Christmas at the beach you should start getting ready to be in that bikini. If you’re a man I suppose it applies just the same, just pick a PG bikini or censor your Christmas card before you send it to the family.
As October kicks off Pure Austin is offering a chance to get your goals in check and track your body fat, muscle mass, and BMI with three 15 minute assessments, including 3 InBody assessments, for $30. Assessments will be offered October 21st, November 18th, and December 9th from 08:00 am to 12:00 noon.
Don’t worry though InBodys can be done anytime if you cannot make those times. Ask the front desk at Pure for the Lean Into the New Year deal and meet with Meagan Hahn or myself (Devin Lofland) to see where you stand.
Now training and nutrition don’t start because candy corn, pumpkin spice lattes, and cookies have made you gain a few pounds and you’re not happy with your beach body. It starts today with simple lifestyle choices that prepare you for those holiday slip ups where you accidently drink a bottle of wine or eat plate full of mashed potatoes and cheesecake on a late November Thursday – you know the one. So start now and save yourself some work later!
Can you do all three together? Myself and many others do on a near everyday basis. There are rules sadly, but the rules say drink more wine and eat good food. Just follow some easy guidelines and you’ll see the fat loss come soon enough.
Red wine may not be the drug of choice for everyone, but it’s a good substitute in moderation. Keyword being MODERATION ladies and gentlemen. I’ve been asked what kind of diet I follow if any many times, and I surprise people when I say I’m fairly relaxed compared to what I used to be (I did the whole bodybuilding thing for a while and it just wasn’t my forever). I have a glass of wine almost every evening, and I eat out with friends and family fairly regularly.
There’s some simple rules I live by, and they make shopping quick and easy.
- No simple carbs or sugars. Except for the occasional pre-workout. This means fruit as well.
- Replace all lost calories from carbs with vegetables and beans
- Eat lots of protein – Bacon and eggs, chicken fajitas, and lots of fish
- Don’t count calories and don’t let yourself get hungry
- Limit wine to no more than a glass a night
- Have a cheat day if I’ve been good the rest of the week
I know it seems like a lot, but it’s a pretty easy guide to consistent fat loss and happiness. This list is all without the help of a single barbell or treadmill. Imagine the difference in fat loss when you add those in. I’ll be posting an article on some of my favorite fat loss workouts soon.
I hope this article has helped in some way to someone. As always, comment, like, share. I’m open to suggestions and questions of course. I’ve got a great deal of experts on my team and will leave no question unanswered.
Go get it!
Personal Trainer Pure Austin
What’s the Alaskaman Extreme Triathlon you ask?
Below is Ricci’s Summary of this epic adventure:
Todd Kercheval, a member of Pure Austin, approached me a year ago about doing this crazy race in Alaska called the Alaskaman Extreme Triathlon.
He said it was an Ironman distance — maybe a tad bit longer and a little crazier in Alaska.
My first thought was what are you nuts?
My second thought was hmm! I’ve never been to Alaska – why not!
The entry was maxed out at 310 people and was sold out in 2 days. Todd and myself were 2 of those crazy people who managed to get in to this first of a kind race in North America.
The race started in Seward, Alaska, swimming 2.6 miles in frigid waters of Resurrection Bay. Water temp on race day went from 56 degrees to 46 degrees – which was freakin’ cold.
The bike transition for me was 30 mins of shaking and shivering while my support stud – Joe Phillips, my client – helped me warmup with soup and a change clothes until I was ready to ride. This took a while as it was raining and wet as well.
Finally on the bike, I kept shaking and shivering until about 9 miles in, until I hit the first 4000 foot climb from Seward, Alaska up through the Seward Highway, 113 miles towards Girdwood. The roads finally dried out and I felt better and started getting serious on the bike and managed to get through it without any mechanicals (phew).
The only support you had was the people we brought with us and this was Joe’s job, and I must say he was outstanding and was there the whole way. I couldn’t have done it without him.
Ooh, and I forgot to mention he had to run up and down Mount Alyeska with me for the last 7 miles of the marathon – a vertical climb of over 4000 feet up and down- twice! This man will be nearly 73 years old and doesn’t look a day over 50👍
After Mile 80 of the bike, I would not see Joe until mile 14 of the run so I was alone with possibilities of seeing bear and moose on the route.
Finally off Seward Highway, I transitioned from bike to run – I put on my 7 pound pack and started the run headed to Girdwood.
.The jingle of my bear bell kept me company, and also the odd cheer I would hear from my phone from clients and friends, as we had to carry it for safety. The RaceJoy app was tracking us so family and friends could see our progress during the race.
Here’s a video from Mile 9 of the Run: Ricci_Alaska
The weather on the run was beautiful and the views I had of Alaska were breathtaking.
I made it to mile 14, saw Joe, refueled my body then headed of to the next 6 miles which was pretty hilly. We did have a warning of a black bear and 3 cubs on the course which I didn’t see, fortunately. I met up with Joe at the bottom of the mountain, took a deep breath and said ‘7 miles and we are done!’
We both headed up the mountain with mosquitoes in tow 😂
The views were amazing but the route was steep and extreme under foot. We made it to the peak of the mountain, took a few pics then started to head down the mountain.The descent was just as hard, finally down the bottom with 3 miles to go. We would see people hunched over looking like death — I did feel that way a few times myself.
I could smell the finish line but like the first 3 miles this was a killer with 15 switchbacks, dangerous drops and a lot of cussing.
I could hear the cheering and the announcer! After nearly 17 hours of extreme conditions, hardheadedness, crazy talk to myself and a few Maori Hakas for motivation and of course probably the most beautiful scenery I have ever seen, Joe and I finished the race.
There were a lot of emotions and hugs in completing this race.
My final thoughts after completing this physical challenge was how can I describe my experience to someone to fully understand what I went through?
Well in one word it would be UNREAL.
The beauty ,the pain, the support, the people of Alaska was UNREAL
Back home in New Zealand there is a native word it is KIA KAHA. Basically it is my mantra with everything I do. It means Heart and Pride.
No matter what challenge comes into your life put your heart, soul, and pride into it and you will conquer anything.
We have failures but it’s how we bounce back that’s how we conquer !
Good luck in your next adventure.
Haley Hall, Pure Austin Nutritionist, writes,”
Fitness Coach Thomas Tanner and I have been working with Cyndee for about 10 months now. She started out training with Thomas and they quickly invited me onto the team to optimize her nutrition to promote realistic and sustainable weight loss.
Cyndee tried several diets in the past but was only able to see results with extreme measures. She was ready to find a plan that would suit her busy lifestyle. She travels a lot for work and is regularly eating with clients. She didn’t want to feel like she was always on a diet or like her food choices were a burden to others. She also complained of regular headaches and reflux.
In the first session, I noticed opportunities for tweaks in her eating pattern. Busyness at work led to skipping lunch and grazing throughout the day. We discussed the importance of eating regularly to fuel the body and implemented a strategy to prioritize lunch and a balanced afternoon snack. She immediately lost 4 pounds and her energy improved. We continued adding specific and realistic goals at each meeting to address challenges and prioritize nutrition while traveling and through the holidays. Then one week her weight jumped 8 pounds in 3 days. Between the sudden weight gain, headaches and reflux, it became obvious her body was responding poorly to something. I recommend she completely eliminate potential allergens and inflammatory foods for 30 days. I laid out a plan and Cyndee was all in. She knocked it out of the park and made it look easy. Her body loved it too – she lost 17 pounds, started sleeping solidly and waking up rested, had stable energy & mood throughout the day, her acid reflux resolved and her headaches are essentially gone. Not only that but she wasn’t experiencing any food cravings! Since then, we’ve taken time to determine what she does and does not tolerate. Turns out, gluten, sugar and some dairy induce headaches, reflux and poor energy. Cyndee now prefers to avoid them because she loves how she feels without them.
I’m most proud of Cyndee because she’s learned how to listen to her body and choose foods and portions that make her body feel great.
Meanwhile, Thomas has been coaching Cyndee twice a week. Her busy work schedule makes 30-minute fast paced sessions a great fit. Thomas programs total body circuit style workouts that focus on multi-joint, major muscle group exercises. Cyndee is able to accomplish in 30 minutes what might take most people 45-60 minutes! Since starting, she has more than doubled all of her lifts and made tremendous gains in stability, muscle control, coordination and range of motion.
Congratulations Cyndee! Thomas and I have no doubt you will continue to see such great results due to your ongoing commitment to your health and results.
1. What do you like most about training with Peri or at Pure?
Peri is an amazing coach. She can look at your swim stroke and tell you exactly what you need to do to correct it and make your swim more efficient and effortless. I started with Peri a year and a half ago when I had absolutely 0 idea how to swim freestyle. I’ve told this story over and over again, but the first time Peri and I met for a 1×1 coaching session she said “Ok, show me how you swim freestyle”. I replied “I can show you how I THINK one swims freestyle”. The night before our session I was frantically watching YouTube videos on how to swim freestyle so I had an idea of how one does it but have never actually swam with anything but a beer in my hand on the lake. So I jumped in the pool and could barely do 3 strokes without getting a mouth full of water, coughing and gasping for air. Peri looked at me and said with a kind smile “Yeah, we will need a couple more 1x1s”. Why am I telling this story? Well, that is where I was 1.5 years ago. Today, I do laps in the pool like a fish. Maybe a slow-ish fish, but I do not gasp for air or stop, unless at the end of an interval, I know how to position my body (thanks to Peri) so I exert the least effort and move the farthest distance and I actually really enjoy swimming now! Besides, without Peri’s coaching my swim, I would not be training for my first Ironman now!
Another thing I have to say about Peri is that she is super encouraging and kind. She is the type of a person you instantly like and want to be friend with. She kicks your butt in the pool, but you appreciate it because you know she wants you to get better/faster/stronger. I lovingly call her my #TriMom
2. How long have you been training with Peri/ at Pure? Are there other amenities or aspects of Pure you especially enjoy?
What do I like about Pure? Well, first of all – amazing staff! Everyone is SUPER friendly and always greets me and says good bye and have a nice day with a smile. The girls at the front desk know that I need two big towels when I walk in for my swim and I do not even have to ask, they just hand it to me. Make me feel special 🙂
Pure is by far the cleanest gym I’ve ever been working out at. When I am there, the cleaning crew is always there, wiping sinks, cleaning showers, mopping the locker rooms. It is amazing. AND the pool is ALWAYS spanking clean. There are never hair ties, cigarette butts or other junk that I’ve encountered at other gyms. And what can beat an outdoor gym?
I also love that there is a Quarry to practice my OWS in. As a triathlete it is absolutely invaluable to me in my training. The quarry also serves as a perfect transition if you want to do a swim/run brick as there is a nice gravel path around the lake. I mean, what other gym in Austin has that? None!
You can also find any and every type of equipment at Pure no matter what your workout needs are. It is great.
3. What are some of your past race accomplishments?
4. What are you training for currently? How’s training going?
I am fairly new to the sport of triathlon but I am just so stoked that I only started with it a year and a half ago and am now training for my first Ironman Texas on 4/22 of this year. When I finished my first sprint distance tri at TriRock Austin, I felt like it was the most amazing day of my life. Since then every race from several sprint distances to a few Olympic distances to my first Half Ironman last October felt like the best day of my life. I get butterflies and goosebumps thinking about crossing the finish line at Ironman Texas. I am counting down the days and hoping that my body that went from a couch potato to Ironman training in such a short period of time will stay strong and allow me to get through all the training.
What do you like most about training with Peri or at Pure?
It is hard to pin down what I like most about Peri. Anyone that knows her knows how kind, caring, and extremely knowledgeable she is about all aspects of triathlon. However, if I had to choose one thing, I think it would be her ability to embrace, support, and help you achieve your goals no matter your background or skill level. Whether your training for your 3rd Ironman or learning to swim for the first time, Peri puts in the effort as a coach to help you achieve your goals. It is rare to see a coach who truly welcomes anyone and everyone.
How long have you been training with Peri/ at Pure?
I’ve been training with Peri for two years. When I started Master’s Swim in February of 2015, Peri asked me why I signed up on the first day. I told her I had a 70.3 Ironman race that August and had never swum competitively before. With her help coaching, I was able to finish in the top 15 for my age group in the swim and hit my overall race goal! Since then, she helped me finish my first full Ironman race and has worked with me to improve my running times in half and full marathons.
Are there other amenities or aspects of Pure you especially enjoy?
I have been a member at Pure about for 3.5 years I believe. Living downtown, I enjoy having the option of working out close to home and the perks of having a pool/lake to swim in while training for triathlons. I also am a big fan of Bo’s 6am spin classes on Monday/Wednesday at the downtown location.
What are some of your past race accomplishments?
Past race accomplishments include: Ironman Canada 140.6 finisher, finished 3 Ironman 70.3 races, 4 marathons, and numerous half-marathon/various other running distances
What are you training for currently? How’s training going?
I am currently training for the Austin Marathon on February 19th. Training is going great! I am tapering now so am focused on staying healthy and rested. Looking forward to setting a new PR!
In 2016 I was selected by my company’s global initiative, Win4Youth, to represent North America alongside 72 fellow Ambassadors from around the world. Win4Youth supported 9 youth foundations by way of donation through the sport of triathlon. As Win4Youth Ambassadors our goal was to motivate colleagues, clients and associates to help accumulate 4.1 million kilometers through swimming, cycling and running. Also, being an Ambassador meant participating in the Ocean Lava Lanzarote Triathlon (olympic distance) in October. You guessed it…this entailed training!
I knew hands down Pure Austin was the place I’d train, because everyone I asked where I should train pointed me to Pure Austin and the best triathlon training coach in Austin – Peri Kowal! I knew my weakest discipline was swimming and I’d need major help in this area. Thank goodness Peri came to my rescue! She didn’t hesitate to step up to the plate and take on the challenge. Not only did she help me from barely being able to swim 2 laps in the pool to swimming 100 laps in Masters Swim Class, but she played a key role in conquering my biggest fear going into swimming…the OPEN WATER! She was and continues to be one of my biggest supporters and cheerleaders throughout my training journey.
Pure Austin offered a lot for me in terms of having well-maintained equipment, great hours, and a wide variety of workout options for my training, but what I enjoyed most was their friendly and warm culture. I felt like a valued family member every time I visited. They also supported me in my Win4Youth local events. Thanks to Dawn and the Pure team I was able to host a Cinema Cycle event to help accumulate kilometers! In the end, I wouldn’t have been able to successfully complete my ocean swim in Lanzarote without Peri nor would we have met our kilometer goal without the help of the Pure Austin team!