Please pass the BUTTER! Join the #kinnickbutternation! If you’re interested in Nutrition Guidance and/or Personalized Programming shoot me a message at Jeremy@CrossfitKinnick.com for details.
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Nutrition Guidance – Thriving Through the Holiday’s
Meet Rebecca Chin-Nash. She is a 40 year old avid Crossfitter, a mother, has a full time job, is a great wife, a runner, & a stud! She started Crossfit at Crossfit Kinnick on April 1st, 2009. She moved and ended up leaving Crossfit Kinnick but still manages to balance her busy schedule to make it into another Crossfit box. She recently contacted me regarding Nutritional Guidance. It has been a pleasure working with Rebecca and seeing her thrive in her performance, health, and appearance. Here is what Rebecca had to say about her experience with my meal plan.
“Jeremy’s meals plans have been an essential part of me losing the extra weight that I’ve been carrying around for years and in such a short time that I recommend them to everyone. Not only have I lost weight and body fat, I feel amazing. I feel stronger, healthier and mentally better about the choices I make with food. At 40 years old its not as easy to make the changes in your life but with Jeremy’s help its been enjoyable and easy to follow. You’ll even notice how much money you save at the grocery store by eating the right foods. He’s always there to answer your questions, even if its not the one you want to hear. He gives it straight and to the point. You may think its hard to commit but by the third week it’s a breeze and you really do feel incredible. It’s worth it!”
I want to personally thank Rebecca for sharing her story of success with all of us. I am very proud of her hard work and consistency. The key to most things in like is consistency. With nutrition its about consistently eating the right foods in the proper portions.
I have had a great deal of success, since starting Crossfit, with my nutrition. Through the years I have tested out many different ideas out there and have always come back to whole clean foods in properly balanced portions. If you would like some help finishing off the year on your way to reaching your goals or with just dialing in your nutrition for performance, health, & appearance then shoot me an email at Jeremy@Crossfitkinnick.com and we will discuss some options for getting started with a 30 day custom meal plan. If you have any questions let me know. #kinnickbutternation
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3 Things Tony Blauer Taught Me
I have learned so many valuable lessons from my time spent being mentored and taught by Coach Blauer but I think these 3 lessons are so simple yet so valuable to everyone. These 3 lessons I learned after my first experience at a Be Your Own Bodyguard seminar with Coach Blauer.
1- My Body is Hardwired to Protect Itself
The first time I heard Coach Blauer say this I wasn’t really sure what I thought about it. It kind of made sense. I mean we do have a rib cage that protects our vital organs, eyebrows & eyelashes to protect our eyes, and our body builds callouses when we work with our hands. So in that sense I believed it. But I couldn’t fight like the guys in the movies or in the boxing ring or in the UFC. I didn’t know how to wax on or wax off and I sure as heck didn’t look like those fighters. I have been in my fair share of sporting event “fights” but I never put up my dukes and started jabbing and upper cutting or doing round houses. But after taking 1 course with Coach Blauer I realized he was right! In that first day I didn’t become a professional fighter nor do I have the desire to do that. All that happened was I realized that my body does certain things intuitively and instinctually that sets me up to protect myself without having to think about it. This natural and instinctual defense mechanism is hardwired into our body and is referred to as Startle Flinch & Push away danger. Coach Blauer merely showed me how to recognize that and use it. What changed was my mindset. Your MINDSET is the key.
2- Pay Attention
Coach Blauer has told me and I have heard him tell so many seminars full of people that if you are defending yourself then you missed so many opportunities to avoid and not have a violent encounter or fight/ambush. He talks about the 3 D’s. Detect, Defuse/De-escalate, & Defend. So if we pay attention to our surroundings, have the correct body language and choice speech that says that you don’t want to fight we can avoid a large portion of altercations. It is better to know if something bad is going to happen 30 yards away than it is to find out when the bad guy is in your face. Here is a great question that I want you to ask yourself. If you were a “bad guy” where and when would you attack yourself? We all have routines and if we aren’t paying attention we can leave ourselves open for trouble.
3- Have a Plan
This is HUGE for me. It relates and applies to all aspects of life. It is all about mindset and allowing your mind to relax by creating a plan. Coach Blauer spends a good deal of time on Mindset and Fear Management. He couldn’t possibly spend enough time on it in my opinion. For me, if I have a plan laid out for my day I have so much more success following it and I don’t spend as much time trying to remember what I have to do. Now when I see my workout on the board I immediately make a plan. Sometimes that plan changes mid workout but making a plan takes me out of the F.E.A.R. Loop. In any and all scenarios in life you need to have a plan. Sometimes you can plan ahead but other times you get ambushed or caught off guard and need to make a decision on the spot. This is such a huge paradigm shift for me. In any situation when I make a plan I give myself control over the situation rather than the situation controlling me.
Coach Blauer has devoted his entire life to making people safer and to opening their eyes to the tools they already have in their possession. As human beings we all flinch. This is a gift from God. We owe it to ourselves and our loved ones to recognize it and use it. Coach Blauer has transformed his Be Your Own Bodyguard seminar and joined forces with Crossfit HQ to provide a life changing course called Crossfit Defense. I have been working with Coach Blauer since July 2011 and have been to two Personal Defense Readiness Instructor Courses along with countless BYOB seminars. I am now helping Coach Blauer bring this course to the Crossfit Community and could not be more thrilled and honored to bring such an amazing & life changing course to my peers. I have no background in fighting or martial arts and this has had one of the greatest impacts on my life next to finding Crossfit. I strongly urge you to attend a course. This weekend Coach Blauer and I will be at Valley Crossfit in Van Nuys, California. Follow the link for MORE INFO and Follow this link to REGISTER for the course. Please check the schedule for upcoming events in your area. This is real life. Pretending things aren’t going to happen to you won’t help. Take action and take your personal safety into your own hands.
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Reminiscing & Remembering
I am a firm believer in never forgetting where you came from or how you got where you are today. Whether it was a good or bad road I believe you are where you are for a purpose. I was at the box yesterday working on some things on the business side and took a short break and got caught up watching a bunch of old videos of when my journey began as a Crossfitter. Very humbling to look back and be able to see the road I have travelled and think about all the people who have played such an important role in molding me into the man I am today. Part of my purpose is sharing my experiences with others and showing that anyone can do what I did. If someone would have told me when I started Crossfit, at 235# with 30% body fat, that in about 5 years I would be a 4 time Games athlete and considered one of the fittest on earth I would have laughed in their face as I struggled to do a ring dip or even a strict pull up. Do not doubt yourself. No limitations, no boundaries. Here is a cool video from May 2008. This was about 2 months before heading to Aromas, California for the 2nd annual Crossfit Games! That would be one of the biggest turning points for me in my life. With an 8 month pregnant wife, we drove up in our friends motorhome to the Games, which took 8+ hours. I finished the weekend in 79th place. I was chubby, inconsistent, but that weekend lit a fire inside of me that continues to burn like a raging inferno. Burning to improve myself every day and show others that they can do it too. I have a lot of sayings and motto’s or mantra’s. My most well known is Spreading Butter but a more serious one is Everything Counts. I really believe that everything you do matters. It either takes you closer to your goal or farther away. We make choices everyday, all day long. Be sure to make choices that take you closer to your goals. Enjoy the video.
PS…Let me explain the video real quick. This was a month after moving into our box after moving out of my 3 car garage. The med ball under the butt was acceptable at that time in Crossfit and so was taking the bar out of the rack for this workout. If you want to see my journey through Fran click here and see how over the years I went from a 17+ minute Fran to a 2:20.
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Nutritional Success!
Meet Brad Reynolds…Father to a wonderful 4 year old daughter, Husband of an incredible wife, Police officer for 11 years, and Crossfit animal!
I started working with Brad around March 26th, 2012. He approached me seeking advice with nutrition. Since then I have put together four 30-day meal plans for him geared towards his specific goals of improved health & performance. Below are some before and after pictures of my now good buddy Brad! So proud of his hard work. Consistency is the key. Brad wrote me an awesome testimonial that I wanted to share with everyone. The awesome part is that he wrote it after only being on the meal plan for 2 weeks! Since the testimonial he is down a total of 49#s! He is now at 207#s! His initial goal was 220#s but we have readjusted that and now his current goal is 195#s. Don’t take my word for it, be sure to read what he had to say after only 2 weeks of the meal plan. I just can’t say enough how proud I am of him. Just look at those pictures. Not only is he dropping weight but his performance at the gym is absolutely through the roof.
“I met Jeremy Kinnick at about a year ago at BYOB seminar. First thought that came to my head was” this guy is a beast.” I then became his friend on FaceBook. I was noticing that he was posting pictures of his food, and it wasn’t all Paleo like most people that follow the crossfit lifestyle. I was noticing that he was losing weight and getting stronger. “Light as a Feather, Strong as an Ox,” and I wanted that lifestyle. I’ve been doing CrossFit for almost two years now. I’ve always been big, but always thought of myself as a strong guy, until I tried CrossFit. I am in better shape, but not losing the weight like I wanted to. I always hear people say, “Don’t worry about what the scale says,” well for me that wasn’t working.
I hit Jeremy up on FaceBook and started asking him about what his diet was. I explained to him that I was a police officer that forced me to follow a changing schedule that made it hard to follow past diets. I also told him that I do CrossFit. I also talked to him about what my eating habbits were and was curious about why it wasn’t working for me. He came up with a meal plan for me and I have had nothing but success with it so far. I’ve been on his program for 2 weeks. When I started off I weighed 256.4 lbs. As of today 04/08/12 I weigh in at 242.2. With the meals that he has provided for me, I am never hungry. Sometimes, I can’t even finish all the food. I have more energy that allows me to keep up with my family, work, and when I’m doing my WOD’s. I also have had the energy to do more than one WOD a day.
I appreciate all the hard work that Jeremy has put into my meal programing for me. I didn’t want to waste his time or my time, so I will stay committed to what he has done for me in the future. Thanks again.” ~ Brad Reynolds
Jeremy Kinnick 