Monday, December 9, 2013

Laura Eigel - My Fitness Journey

Read how one of our clients has found fitness success.  We love you and are so happy to have you as part of our crew!

I've been coming to Crowbar for about 9 months now - which is conveniently the same amount of time it took me to gain a bunch of weight in my pregnancy with my son. I didn't work out much during pregnancy but ate well (probably too much...). After Mason was born, I didn't prioritize working out or eating right - showers and sleep won out instead. Then I went back to work three months later and it was about balancing work and life, still no prioritization of fitness. By then I had some of the weight I'd gained during pregnancy, but had to buy new work clothes in bigger sizes, and let's be honest, I was still wearing some maternity clothes too.  My friends had some successes with new classes they had taken - boot camps, cross fit, etc. I've never been one of those people to who loves to work out - it has really been a chore - a means to an end.

I drove by Crowbar and checked it out online. I asked my BFF Hayley if she would do a Barre class with me - should be fun, we can go together and see if we like it. 10 minutes in, and I gave her a look like OMG it has only been 10 minutes... I made it through one class full of skinny women that I compared myself to, and left thinking this was not for me. But Hayley wanted to go back and urged me to, so I did. And then we went back again, and again. Once a week at first, then sometimes twice a week. Then we got brave and branched out to a Triple Threat class and loved that too. A few months later I had lost 15 lbs and started to feel more confident about my body, and stopped comparing myself to others. I felt stronger, and actually was sad if I missed my "regular" class because of a work or home conflict. Then we signed up for the summer challenge and I got even more results. Now I workout at Crowbar 3 times a week pretty regularly (Barre is still my favorite). My husband is amazing and encourages me to go as often as I can.

The physical change in me after 9 months of Crowbar - 35lbs down.  In February I was a size 16, and today I wore a size 6 skirt to work that I haven't worn in over 2 years.  I weigh less now than I did before I even got pregnant. The emotional/mental change is even more substantial -  It is about challenging myself - not comparing myself to others. Knowing that I'm strong enough and good enough to do it. I have much more self confidence - which makes me a better mom,wife, and friend. When I think about Crowbar, I think about a positive place where you can challenge yourself to new levels doing new things. The instructors are amazing , fun and super supportive. The other clients are too - it is always a happy place to be. I couldn't have done it without my Crowbar peeps.

Wednesday, November 27, 2013

How to Stay Fit AND Enjoy the Holidays


Here are some words of advice from on of your fearless leaders, Molly.

The holidays are fabulous.  The holidays are also crazy, and they often totally derail our normal routines and lifestyles.  Infrequent drinkers are suddenly throwin’ them back every-other night at cocktail parties, very strict eaters are enjoying Grandma’s pumpkin pie and egg nog, and the most dedicated exercisers are hitting the snooze button in the morning or driving past the gym on their way to another event.   It’s enough to drive a person crazy.  So what’s your mental state heading into Thanksgiving?  Are you panicked?  Are you scared that you’re going to enjoy the food and the time off from exercise so much that you won’t ever go back to your current regime?  If so, I want to assure you that you can stop worrying today and start enjoying the holidays.  It’s true, the food is good, but is any of it anything you couldn’t get during the rest of the year?  Is any of it anything that you need to gorge yourself on because you won’t see it for another year?  And even if you do spiral down into a gluttonous frenzy for the next month, do you think that any weight you do gain will be on you forever?  A minute on the lips, a lifetime on the hips, right?  Wrong.  Any weight you put on from eating more and exercising less will fall right off you once you get back to your routine after the New Year, and believe me, you WILL get back to your routine.  Eating right and exercising have become integral parts of your life.  They have become part of who you are.   You need to hear what I’m saying, though.  I am not saying you should go completely bonkers for the next month and forget all dietary “rules” and sit on the couch 24/7, but I am suggesting that you try and let go a little bit.  Hang on to your core healthy values, but be willing to let the boundaries bleed a bit.  Lose the guilt, lose the body-hating thoughts.  Don’t hop on the scale every day, don’t spend angst-filled minutes examining every angle in the mirror, and don’t tell everyone you talk to how lazy you’ve been.  Just enjoy.  The holidays are too short.  Life is too short.  Be happy with the healthy habits you’ve established today, enjoy going off the reservation a bit over the holidays, and be confident in knowing that you WILL return to your regularly scheduled life in a few short weeks.   This is not a permission slip to go crazy, it is a permission slip to do what you were going to do anyway and feel okay about it. 

Monday, November 25, 2013

Safety for Children

Last Friday evening, Ex-Navy Seal Ryan Parrott gave a great lecture to Crowbar staff and clients about situational awareness and how to stay safe in everyday environments. He also left us with some great safety tips for kids, which we wanted to pass on to all our Crowbar moms and dads.
Start with the Basics
•Make sure children know their full name and address (city and state), and their phone number with area code.
•Be sure kids know how to call 9-1-1 or "0" in emergencies. Practice making emergency calls on a make-believe phone.
•Tell children never to accept rides or gifts from someone they or you don't know well.
•Teach children to go to a store clerk, security guard, or police officer for help if they get lost in a mall or store, or on the street.
At School and At Play
•Make sure your children are taking the safest route to and from school, stores, and friends' houses. Walk the routes together and point out places they could go for help.
•Set rules and guidelines for your child's internet use, monitoring the child's use of on-line services. •Instruct your child to never give out personal information to anyone they talk to on-line.
•Advise your child not to arrange a face-to-face meeting without your permission with anyone he/she meets on-line. •Encourage your children to walk and play with friends, not alone. Tell them to avoid places that could be dangerous like vacant buildings and alleys.
At Home
•Always leave a phone number where you can be reached. Post it by the phone, along with numbers for a neighbor and for emergency situations.
•Have your child check in with you or a neighbor when he or she gets home.
•Make sure your child knows how to use the window and door locks.
•Work on an escape plan in case of fire or other emergencies. Rehearse the plan with your children.
•Tell your child never to let anyone into your home without your permission, and never let a caller - at the door or on the phone - know that there's no adult home. Kids can always say their parents are busy and take a message.
Some simple steps can help you and your family have a safe holiday season and these great tips will continue to protect your littlest loved ones throughout the year.

Thursday, August 15, 2013

Don't Quit!



We had an interesting discussion yesterday with one of our 6-week Crowbar Challenge team members who was frustrated because she has been working out harder than she ever has but the number on the scale hasn't dropped as much as she'd hoped it would. We know this is a pretty common feeling that is at the heart of many people's fickle relationship with exercise. It's a feeling that is strong enough to make you want to quit. But quitting gets you nowhere, pushing ahead gets you closer to your goal. Changing your body takes time, dedication, and commitment. We've set a 6-week time frame for our challenge because that's usually about the time it takes for people to truly see results, but that doesn't mean you'll be done at the end of that time. Our hope is that this challenge is giving you a jump-start to a lifelong relationship with exercise. Results are guaranteed, whether you're looking for weight loss or muscle gain, just keep on keepin' on and you WILL see results. Don't quit.


Sunday, May 26, 2013

Why Do You Train and/or What Do You Train For?


Training is too often vanity based.  We must tap into something bigger.  Do another mile or another set not because you have to but because you can.  Take that action for someone or something else.  Dedicate your workout.  Do it with intention and purpose, and to the best of your ability….If you train only for abs or a bigger bench, then that’s all you’ll get.  But when you train for something greater, something higher, you will be capable of more than you thought possible – and you’ll get the abs and strength as well.  This unlocks the true power of fitness.  David Jack, Men’s Health May 2013
 
A couple of days ago I spent a little time chatting with Crowbar friend and Sons of the Flag Founder, Ryan Parrott about his upcoming 100 mile run.  For those of you who don’t know, Sons of the Flag is a foundation dedicated to providing critical support to military service members, first responders and civilians who have survived burn injuries.  Today, May 26th Ryan is running from Waco to Dallas (on his feet, not in his car) to raise awareness and to help further their cause.  And he’s going to do it in 24 hours.  No sleeping at a hotel or stopping to eat a steak.  Just running.  Do I think he’s crazy?  Absolutely.  And I told him as much.  But I also think he’s brave and committed.  As an ex-SEAL, he comes by this insanity and dedication honestly and knows all about pushing his body to its full potential.  And he has been driven to do that again by a cause that is important to him.  He’s been training with a purpose, with a mission. 

I left my conversation with Ryan thinking he was a little crazy, wishing I could help him, but not thinking much more about it.  Until I ran across this quote in the May issue of Men’s Health magazine, and instead of seeing Ryan as the crazy one, I started thinking that there might be something to his madness.  No, I’m not going to run 100 miles unless I take about a year to do it, and/or zombies are chasing me.  But I do wonder if I could find a deeper drive, a higher meaning, a greater cause for my workouts.  Why do I workout?  Because it makes me healthier.  Because it gives me the body I want. Because it makes me strong and I enjoy doing it.  Huh.  That’s all about me.  Is that a bad thing?  I say no because the bottom line is that I’m moving my body and improving my health. But it’s an interesting idea to stop and rethink our motivations and see if changing them might just change our workouts.  

I know we can’t always train for a cause or make every workout serve a higher purpose but these days it’s pretty easy to find an organized cause to get fired up about.  You can register for a race to benefit animals, soldiers, kids, or to help find a cure for all kinds of cancers and other diseases, and everything in between.  If you can think of a cause you want to serve, you can probably find a race for it.  Pick one, and use the required training as inspiration to workout harder, longer, and/or more often.  Or how about finding inspiration on a much smaller scale?  When I ran the Rock ‘n’ Roll half marathon this past March, right after my training buddy (and business partner) Karen had been hospitalized, I used her illness for motivation.  When my legs started to scream at me during the race, I told myself “at least you don’t have necrotizing fasciitis, and the pain you’re feeling is small compared to hers”, and that kept me moving.  Big or small, finding a personal connection to something outside of yourself can be enough to add a little oomph to your routine. 
So what am I saying?  That you need to have a noble cause behind your workouts in order to be successful?  Definitely not.  Workouts fueled purely by vanity can be just as successful as ones that are more altruistically driven.  But if you are in need of some motivation, something to keep you going when you think you can’t go any longer, something to make you feel like you’re changing more than just your body, you may need to look beyond yourself and find a greater good to work for.

**Don’t wait – Memorial Day weekend is all about remembering and honoring others.  You can Carry the Load (www.carrytheload.org) on the Katy Trail, go cheer on Ryan as he finishes his run, or workout on your own (or with us at Crowbar) using whatever motivation you’ve got.  Use what you’ve got to move what you’ve got!**

 - Molly

Friday, February 15, 2013

Crowbar RnR Half Marathon Team!







The Crowbar Crew is gearing up to run the Rock n Roll Half Marathon in Dallas on March 24th.  If you want to be part of the running crew or part of the cheering crew, send an email and let us know so we can put you on the RnR mailing list.  We'll be scheduling some fun, low-key group runs on Sundays leading up to the race so check here or your inbox for the latest plans.  We'll also be planning a pre-race potluck pasta dinner for everyone running or cheering and we'll organize to meet up before the start of the race and again at the finish line for a little victory celebration.  If you're participating in any way, check the info below for stuff you need to know.

First Group Run - Sunday, February 17th at 9am.  We are meeting at Karen's house, use the above email if you need the address or directions.  It will be a one-hour out and back at White Rock Lake.  Everyone can run at their own pace and we'll all start and finish at the same time (30 minutes out, 30 minutes back).

Crowbar Crew Shirts
We need to know your size, style and color preference if you want to order a Crowbar Crew shirt.  You don't have to be running in the race to wear one, you can also be cheering or supporting another runner!  There are two styles for women and one for men.  Women's shirts come in a choice of blue with orange lettering or orange with blue lettering.  The men's shirts are mainly blue with orange accents and orange lettering.  Here are the photos:











The front will say "Crowbar Crew" and the back will say "Run Like You Stole It" and have the Crowbar web address.  We also hope to have the Crowbar heart on the left sleeve of the short sleeve shirts.  Here are the prices:

Men's shirt: $35 plus tax
Women's Tee: $30 plus tax
Women's Tank: $25 plus tax

We need to know your style choice, color choice and size by Monday, February 25th so we can place the order.  You can pay by cash, check or credit card in the studio and we'll take payment at the time of your order.

Registration
If you haven't registered for the race yet, you need to do so on the RnR website.  A number of us put 2:00 as our estimated finish time - just useful info if you want to start in the same corral.  We will all be running at different paces and some will stay together and others may spread out during the race.  We are doing this for fun so don't feel any pressure to perform or finish in a certain amount of time.  Many of us are not regular runners but we can't resist the chance to participate in something that's fun and athletic. 

That's it for now folks.  We'll keep you posted on more as we get closer!