Wednesday, March 11, 2015

Athlete Profile~Andrew Ruiz

               Andrew (Drew) joined the CrossFit LifeSport family in October 2013. "I had never even heard of CrossFit before Tracy (my wife) came into my life.  I honestly wanted to join because of how friendly the people were when I came to visit.  Funny, considerate, hard working, intelligent people wasn’t what I was expecting, but it’s exactly what I’ve come to enjoy the most about CrossFit LifeSport."

With a background in martial arts, and natural athletic ability, Andrew became a proficient Crossfitter quickly. But, he has good days, and bad days, just like everyone else. "I decided that some days I’m just going to perform better than others and the idea of a preconceived notion that it’s always about gains doesn’t work for me.  If I don’t do as well today as last time I did a W.O.D., do I now suck? No, no I don’t.  I made the effort and how I feel about that effort needs to be from my perspective only.  Some days I have a ton of love in my heart for everything and everyone……and some days I just grind it out."

LifeSporters enjoy working out side-by-side with Andrew because of this realist, fun-loving attitude. There's no pretense, he's not competing with anyone...just himself. When asked what contribution he makes to the family atmosphere, he responded "I want to offer the same hospitality that is extended to me." 

Name: Andrew Jacob Ruiz

Birthday: March 31st

Hometown: I grew up 8 miles from Hicksville, OH

Favorite Color:  Sockeye salmon red

Favorite Band: When in the office I like to write menus to all sorts of stuff, Johnny Cash and Regina Spektor, System of a Down and Jedi Mind Trick (with head phones of course) In the gym it’s more Rage Against the Machine, Chemical Brothers, Dubstep, Metallica (pre-Black Album only) Pantera and Clutch.

Favorite WOD:  I immediately wonder which W.O.D.s  I don’t like, but it isn’t what I like/don’t like  that’s important to me.  It’s about the effort. 


Associates in Specialized Technology: Culinary Arts from Pennsylvania Culinary Institute

Inspirational quote/favorite mantra:
“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”              -Sun Tzu

Tuesday, March 10, 2015

Athlete Profile~Kelly G

Kelly has been a consistent member of the LifeSport family, since she first started working out here. She began her workout regimen ready to get back in shape after having her second child. "I joined Crossfit after having kids, wanting to get back in shape. It's gotten me there and then some."
Kelly's really fun to work out with..."I think I contribute to the competitive atmosphere in the gym."
Kelly's right! She motivates others to try a little harder, get one more rep.  She has become a strong athlete, a bonafide crossfitter. "I'm the strongest and fittest that I've ever been."
Featured on this website last year, we showed her amazing progress to get to this level of fitness and health.
Kelly is very supportive of her LifeSport family members, always cheering others on. With her dedication to her body and health, you are sure to find her at the box nearly every single day!

Just the Facts~
Name: Kelly
Birthday: October 19th
Hometown: Sylvania, Ohio
Favorite Color: Purple
Favorite Band: Lucero 
Favorite WOD:  "Isabelle"
Degree/Education/Major: BS from UT
Inspirational quote/favorite mantra: "You may have to fight a battle more than once to win it." -M. Thatcher


Monday, February 9, 2015

Athlete Profile~Branden Howard

Branden joined the CrossFit LifeSport family about 1 1/2 years ago. He came to us from a traditional training background. "I needed a new challenge. The Y wasn't getting it done for me, anymore." 

Well, CrossFit has proved to be just the right kind of workout for Branden...he has gained a tremendous amount of strength, muscle and endurance since he first graduated from On-Ramp. 

You can find Branden at the box pretty much every week night; he has become a very dedicated athlete here. He has a healthy attitude about friendly competition, and people enjoy working out alongside him. 

 So, if you're looking for a workout buddy to motivate you to do your best, or make you laugh with his irreverent sense of humor, Branden just might be that guy.

Just the Facts~

Name: Branden A Howard

Birthday: Dec. 18

Hometown: Wooster, OH

Favorite Color: Blue

Favorite Band: Changes with my Mood

Favorite WOD: "Coe"

Degree/Education/Major: Studied business at UT

 Inspirational quote/favorite mantra: “Its true hard work never killed anybody, but I figure, why take the chance.” - Ronald Reagan

What do you feel you contribute to LifeSport? The Token

Thursday, February 5, 2015

Kendra's First Week Working Out With Trainer Tracy 419

My first week of working out with Tracy was intense, in a few different ways.

First - Tracy and I met for an assessment of my needs and I was deeply touched by her concern for and commitment to my health. She is coming from a knowing, loving place and I really appreciate that. I've met with trainers who were very clearly motivated by money and Tracy isn't like that, she's the real deal!

Second - Just showing up for CrossFit was a gift to me. That doesn't mean it was comfortable. I felt fat and uncoordinated. It's hard to start working out when you have so much weight to lose, because when you're heavy you become expert at hiding from what you've done to yourself. Too often, when we feel that emotional discomfort, we create a physical reason and give up. So it wasn't comfortable, but I worked out any way and I felt wonderful! 

Third - Working out hard makes you really think about what you're eating. You start to change calories into currency. Is this worth the purchase cost of more squats to get the results? You start to see food as fuel, since you're getting your emotional "fix" from movement.
I'm so fortunate to work out with Tracy!

-Kendra Grant

***Did you know that CrossFit LifeSport offers personal training sessions?
Tracy offers one-on-one 30 or 60 minute sessions. Want to workout with a buddy?  Tracy also offers partner training sessions!

Contact Trainer Tracy 419 for more details at 419-245-8916.

Wednesday, January 21, 2015

The Numbers on Health and Eating Paleo

My name is Tracy Plumb-Ruiz and I have been eating 80-90% paleo for 3 years, in February. I have been crossfitting for 3 years, in February. I coach, and train, and teach...and preach the benefits of a healthy diet and lifestyle based on personal experience with CrossFit and Paleo.

 I recently had blood work done for a physical. I have not had a physical in years!!! Actually, not since before I lost 150 pounds 6 1/2 years ago. The results back in 2008 were terrible, scary, atrocious and all-around awful!

My numbers, and results, this time around are worth bragging fact, I would shout "MY CHOLESTEROL IS 157!!!!!" from the rooftops, if it was cholesterol was over 300 in 2008.

Eating a clean, healthy diet of meat, vegetables, fruit, nuts and specific fats has led me to today...where everyone in the doctor's office was shocked and impressed with the best numbers they've seen in years :)

I walk the walk and talk the talk...these lab results are proof positive that a consistent, healthy diet and regular exercise are key factors to true health and wellness.

Here's the breakdown of the most common test results people are concerned with:

Hemoglobin 12.9g/dl    [12.1-17.2]
Thyroid 1.95 ulU/ml     [.5-6]
Cholesterol 157 mg/dl  [0-200]
Triglycerides 43 mg/dl [35-150]
HDL (good) 54 mg/dl   [40-100]
LDL (bad) 94 mg/dl      [0-130]
Cholesterol Ratio 2.91 ratio  [3.7-5.6]
Glucose 88 mg/dl          [65-100]
Vitamin D 48.3 ng/dl     [30-100]

Wednesday, January 14, 2015

Athlete Profile~Jarvis

"I’m very glad I joined!"

Jarvis Gamble has been a regular at the 7:30 AM CrossFit LifeSport class for about 2 years, now. "I was a runner for many years, but due to minor injuries that limited my running, I was looking for an exercise program that was a complete workout...and not just aerobic exercise. Also, my son-in-law is a firm believer in CrossFit and encouraged me to try it with Todd."

When not traveling the country with his wife, Jarvis says he tries to keep up his consistency with his training schedule "when I’m in town (we do like to travel!) I almost always go 3 days a week and learn something each day."

"What keeps me going is Todd’s very effective coaching and support and the strong camaraderie from the other members. The dietary guidance that Todd, and other members offer, is an added benefit as I started gaining [muscle] weight."

Jarvis is friendly, fun to work out with, and a great example for the other members. "I think I show that CrossFit is beneficial no matter what age you are!"

JUST THE FACTS~Name: Jarvis GambleBirthday: Feb. 8Hometown: I grew up in Elmira, NY but I have been in Toledo for over 45 years!Favorite Color: Green, the color of trees and plants.Favorite Band: The Beatles (of course!)Favorite WOD: Anything except wall-balls and burpees!Degree/Education/Major: BA, Political Science (Ithaca College, NY) MA, Political Science (UT)Inspirational quote/favorite mantra: "Everything in moderation" (except maybeCrossFit!)


Thursday, November 20, 2014

Seven Shades of Paleo

"There’s an episode of The Simpsons that Paul McCartney guest stars on and there’s a scene that goes something like this – Paul McCartney and Lisa are talking and Lisa tells Paul that she’s a vegetarian and she’s thinking about becoming a vegan; to which Paul replies, “I’m a level seven vegan. I don’t eat anything that casts a shadow.” Yeah. Pretty deep, I know. This little intro is going to serve two purposes today. The first is to show that everything can be taken too far. Sorry Paul, but you fit the description of “That Guy”. The other purpose is to point out that in the land of the non-meat eating there are ‘shades’ or classes of vegetarian/veganism – you’ve got your standard vegetarian, lacto-ovo vegetarian, vegan, raw vegan, macrobiotic, pesco-vegetarian, flexitarian, etc. Unfortunately with Paleo we don’t really have that kind of flexibility – either you are, or you aren’t. I mean sure, you’ve got the Primal crowd that does dairy and the autoimmune folks but those are pretty much the only recognized options. This makes for a lot of confusion and results in some pretty harsh criticism sometimes. Let me explain…

You honestly have NO IDEA how many questions and emails I get asking if ‘x’ food is paleo or from people that are confused because they read something about _________ (insert random nonsense here) on one of the forums. The worst is when someone tells me that they’ve been accused of not being paleo because they use/eat/drink – wait for it… (these are good) – vinegar, salt, sweet potatoes, coffee and the list goes on. Now, some of you are probably out there saying, those things aren’t paleo – cavemen didn’t have them and/or so and so book says they aren’t… Well, this is where that classification system would be damn useful…

Seeing as there isn’t one yet, I took it upon myself (well, actually I was struggling with a blog topic for this week) to come up with a wicked useful ‘Seven Shades of Paleo’ classification system (Sorry to disappoint, this post is rated PG-13). Since I created this – I make the rules and I say that you can fall anywhere on this scale and moving by half shades is totally allowable. Go ahead, argue with me – remember, I invented this – I will always win… So here it goes:

The Official 7 Shades of Paleo Classification System:

First Shade of Paleo –The Militant Paleo (Also known as “That Guy”)

We all know at least one of these dudes or dudettes – these are the people on the forums that can find fault in every paleo diet – except their own. They hunt their own meat, gather berries, climb trees to harvest nuts, and make dinner outside over the fire pit (or at least that’s what they tell you). This is all well and good, but for most of us – their reality is not one that we can live in. I liken this to the raw vegans or better yet, the fruititarians – a little over the top, and slightly insane. **Disclaimer** If this you I apologize – please refer to the “That Guy” post linked above and know that we love you, but we just can’t live like you. Have mercy on us. And PS – the internet is SO NOT PALEO!!

Second Shade of Paleo – The Autoimmune Paleo

For some people just being paleo, although great, is not enough to optimize health and really start feeling good. Individuals with autoimmune conditions or advanced health issues often need to take things a step further and this is where the paleo autoimmune protocol comes in. For those in this shade eggs, nuts, and nightshade vegetables are added to the list of foods to avoid. It is more difficult for some to follow – but trust me it works!

Third Shade of Paleo – The Low-Carb Paleo
The low-carb paleo approach is also fairly popular and is a great shade for improving many health issues and for getting lean. This approach consists of eating primarily meat, healthy fats and non-starchy vegetables. You won’t find ‘safe starches’ (sweet potatoes, yams, roots and tubers, etc.), fruit or high amounts of nuts and avocado. This is a protocol that is often cycled in and out of based on goals and individual response.

Fourth Shade of Paleo – The Lacto-Paleo (Also known as Primal)
This one is exactly what the name implies. The lacto-paleo follows a traditional paleo style of eating but includes dairy products. Now, we’re not talking just any dairy products (READ: Cheez-whiz, Coffeemate, Kraft Singles, and Ben & Jerry’s, do not fall under this umbrella). The optimal choices here are organic, grassfed, whole (full-fat) dairy products. Skim milk and Yoplait light need not apply.

Fifth Shade of Paleo – The 80/20 Paleo (Also known as the Weekday Paleo)

This is my personal favorite shade and I would guess it’s where the bulk of us probably fall. Basically stated, we eat clean paleo about 80-90 percent of the time and the other 10-20 percent we eat what would be considered non-paleo foods. This could mean some cheese, wine, ice cream, etc. This is a SANE and healthy approach as long as the 20 percent is kept under control (this does not mean a 4 hour food fest that starts with Dunkin Donuts, moves on to Dominos and ends with Dairy Queen).

Sixth Shade of Paleo – The Vegetarian Paleo (Also known as ‘Difficult’)

As paleo becomes more highly publicized for its health benefits we’re starting to see greater interest from vegetarians and even vegans that want to go paleo. This is a tough bunch for the obvious reason – NO MEAT! Yeah, the protein options just got up and left. In some cases eggs are a go – but in others – no animal products at all. I know you’re all thinking – “Well there’s no way this is even possible.” And from an evolutionary standpoint you’re likely correct. However, there are still some individuals that want to ‘be paleo’ without meat. To make this work; properly prepared beans and legumes, fermented soy, nuts and seeds make up a bulk of the protein. On a ‘textbook’ paleo diet this wouldn’t fly. Is it possible to be vegetarian or vegan and be ‘paleo’? Well, not really – in fact, I would say not. What is possible is to eat whole, clean foods, (this means no Tofurky, Boca Burgers, or hybrid vegetarian/vegan processed foods). This is going to look similar to a raw vegan approach. Is it ideal? No, but it’s a start.

Seventh Shade of Paleo – The “I Decide” Paleo (Also known as the WTF Paleo)

Yeah, we all know this guy (gal), or maybe it’s even you sometimes… It goes something like this – the WTF paleo says, “Yeah, I’ve been strict paleo for like a year now but I’m just not seeing or feeling the results.” Okay, maybe… But let’s consider an ‘average day’ of ‘strict paleo’ for this person – Breakfast: Eggs and Bacon. Mid-morning – Starbucks latte with 3 sugar packets and a Kind Bar. Lunch – Burger (no bun) with mayo, ketchup and mustard and a side of sweet potato fries. Mid-afternoon – Gluten free cupcake and a handful of trail mix. Dinner – Order of wings, steak, mashed potatoes, 2 Bud Lights and coconut ice cream for dessert… So, I think you get my point on this one. It’s sort of like saying you’re a vegan but eating steak every other week and wearing alligator skin boots – questionable at best.

There you have it – now paleo has a handy classification system to help clear up some of the confusion. Seriously though, remember that paleo is not a religion – there is no paleo heaven or paleo hell. If your ‘shade’ of paleo isn’t on this chart, but works for you, your health and your goals then it doesn’t matter what the Militant Paleo says. Find the hue that’s right for you – there is no ‘one perfect formula’ for everyone – start with the basics and experiment until you find your perfect shade. Your body and your sanity will thank you.

What shade are you?"

Tuesday, November 11, 2014

Athlete Profile-Heidi Buck

         Heidi Buck has been quietly kicking CrossFit butt for years here at LifeSport. She is a humble, soft-spoken member of our little family here. You will see her name on the board, day after day, and wonder "who is this tough chick Heidi?" You'll have to be in by 8:30 AM (usually) to get a chance to sweat side-by-side with her :)

 "I joined CrossFit because I was tired of being in pain. I had back surgery (bolts and screws in L-5,S-1) in 2008 and by August 2010, I was starting to feel pain again. I knew I had to build my core and physical therapy was going to drain my wallet and focus on only the pain area. I talked with Todd and he suggested giving CrossFit a chance."

"Scaling WOD’s until I could build my strength and confidence, learning about food and how it affects my body, and meeting some incredible people, are some of the immediate results of joining LifeSport."

She is strong, kind and supportive...all key ingredients to a good CrossFitter. Heidi feels she contributes "sweat, grunting, and a few swear words" to the gym. But, given the opportunity, you will find she also has a passion for gardening, helping others across the globe, and supporting local sustainable businesses.

"Every time I step into the box, I know I will learn something about a movement, food, or my own resolve.  Every time I step out of the box (he he), I feel accomplished.  CrossFit, when done with the correct coaching, is the best physical therapy program out there."

Just the Facts~

Name:  Heidi Buck    
Birthday: 24th of February

Hometown: Sylvania, Ohio via Grand Rapids, Ohio

Favorite Color: Green

Favorite Band: Led Zeppelin, if I must choose one.

Favorite WOD:  "Karen" or "Glass City Special"

Degree/Education/Major: Graduated from the University of the Universe. Major: Humanity

Inspirational quote/favorite mantra:

"Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it."   ~Buddha