Weekly Updates July 29, 2018


“In the midst of chaos there is also opportunity.”
– The Art of War


Micro nutrient smoothies


Here are 7 nutrients that you may need to supplement with while on a vegan/vegetarian diet.

  • Vitamin B12 
  • Vitamin D 
  • Long-Chain Omega-3s 
  • Iodine 
  • Iron 
  • Calcium 
  • Zinc 
  • I will also add in magnesium AND Apple Cider Vinegar 🙂 

Video Tutorial:

A Deeper Look at What BFR or occlusion training is: https://www.youtube.com/watch?v=FZWhPx5u9K0

Ronin Wraps Blood Flow Restriction Bands | BFR Occlusion wraps http://r.ebay.com/TRxScK

I highly recommend these wraps for blood flow restriction. Solid and affordable. They will come with a bag too. I messaged the guy selling them and said I am referring you all to him to purchase. Please do and if you message him let him know. I get nothing for it but I would like him to know we are supporting him as individuals and collectively.

Additional information: https://www.youtube.com/watch?v=Srf7cTBCA6s

Good News:

Katharine and Kristen both pulled personal bests as the fundraiser! It was a really cool event where alot of volunteers spent the time to help while we raised money for Conquer. You can ask both ladies what numbers they pulled. 🙂

I am working with a t-shirt guy ALSO through eBay. He has some options for me so I want to take the time to work some logos and slogans. His shirts I hope will be more affordable AND ship faster. Cross your fingers.

Learning Opportunities:

Is Diet soda bad for you? https://examine.com/nutrition/is-diet-soda-bad-for-you/

Moving Forward:

Demi Lovato’s overdose this week really rocked me personally. I have really admired her courage to be vulnerable regarding her mental illness struggles and successes. I am being honest that I did break down a little after hearing the news. Mental illness battles have ups and downs. You may remember my own moments sharing when I was really not ok and when I was feeling the warmth of recovery. IT IS a battle.

Kristen was not feeling good the last few days. Honestly even her own recovery was been challenged with me working later, hip issues and pain that I am in, and just life. No one would blame her to just rest and recovery for the upcoming week. Something was pushing her and I was worried it was just pride which can lead to a fall right?

During warm ups, Kristen shuffled over to me in her normal cute, nerdy fashion. She leaned forward and whispered into my ear, “I am her to lift for you. That is why I couldn’t miss today.” Holding back the tears was a challenge but those quiet, squeaky words meant more than anything at the moment.

I am not perfect by any stretch but I do hope you see my own willingness to fight for a better version of myself while encouraging you to do the same. We can be victors or victims.



Looking for competitions?

Super League http://superleague.global/resources/index.html



CrossFit http://rxcompetitions.com/

Spartan Race https://www.spartan.com/en/race/find-race

Tough Mudder https://toughmudder.com/events/find-an-event

APF http://worldpowerliftingcongress.com/meet-calendar/

USPA http://uspa.net/national_events.html

RPS http://meets.revolutionpowerlifting.com/

UPA http://www.upapower.com/development/

WABDL http://wabdl.org/calendar-of-events/

100% Raw http://rawpowerlifting.com/2018-results/

USAPL http://www.usapowerlifting.com/calendar/

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