Crossed Paths with CrossFit | Katrina Leone

Crossed Paths with CrossFit | Katrina Leone

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Imagine walking down the streets of LA and boom you pass a crossfit gym. Well that’s where the journey began for Katrina Leone and now crossfit has become a part of her everyday life. “I’ve been an athlete in the CrossFit community for the past 8 years. I was actually just walking by a crossfit gym in downtown Los Angeles. I thought they were doing some kind of MMA training because of all the tires and the gritty look. I did their intro workout and was hooked,” Katrina exclaims!

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Fitness Meets Fashion

Katrina has a love for fitness, but she did not want to leave behind her second passion of fashion. “I wanted to find a way to merge my loves of fitness and fashion. I felt there wasn’t enough options for serious female athletes who also wanted to look good and feel comfortable in their training,” Katrina says.

This lead Katrina to put some thought into how she could change that. And that’s how Vull Sport was born. “ I started this line because I personally was having a hard time finding pieces that I felt completely comfortable training in. Everything I make is high impact and made for dynamic training. Before I launched the line, I was finding myself section off my training clothes by what movements I could or could not do in them. I had this tiny stack of bras and bottoms that I felt comfortable enough in to do absolutely anything. If I wanted to meet up with friends and join in on their programming, I would go to these clothing items. I wanted to be covered for full range of motion and not be worrying about my clothes at ALL while training. So I started Vull with that concept. We don’t do anything low-impact, no plunging necklines, do thin bottom bands, no questionable sheer areas, no plastic hardware or zippers. You can wear the pieces for yoga, but they’re made for high intensity workouts,” Katrina explains.

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Obstacles

Crossfit is a very demanding practice both physically and mentally. So, it’s expected that Katrina has had a few hoops to jump through. “I’ve been through my fair share of injuries and mentally challenging training. I’ve gone through the loss of a parent, parting with significant others and legal stuff with businesses I own. I am not a full time coach or gym owner so I do need to really manage my time between work and training. To be competitive in this sport pretty much requires constant juggling of priorities and setbacks. Anytime you are doing something that is body AND mind connected, you’re going to have points when those 2 things don’t always match up. And you’re going to need to be resilient during times when general life makes it even harder to get those 2 things in line. There’s no getting around obstacles. You have to move right through them. And you need to do that while still being incredibly consistent with your training, nutrition and recovery,” Katrina says.

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Rewards

Despite the obstacles, Katrina has had a very rewarding experience. She had learned so much from her training and that’s the biggest reward of all! “Being a competitive athlete has really taught me about perseverance, dedication and basically that nothing is going to go to plan. The journey is going to be messy and twisted, but if you keep moving forward, you will keep moving forward. It’s not always perfect. When you’re on a good one, ride that wave as far as it will take you. When you’re struggling, just keep putting on foot in front of the other and believe it will be enough.

Sport has taught me so much about myself and the characteristics I admire in others. Anything you love is worth trying for. Even if you ‘fail’ it will still take you to the place you’re meant to be.

Oh and all the amazing people I now have in my life as a direct result of CrossFit is also pretty amazing 🙂 I have a great group of friends and fellow business owners that are incredibly supportive,” Katrina shares.

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What advice would you give to a young person today who wanted to ditch a sedentary lifestyle and become more fit and healthy?

I’d say do it! Right now, right this moment. Just do ANYTHING. You don’t need to ‘losse weight’ before you start. And you certainly don’t need to ‘get fit’ before you make your way into a CrossFit gym. Whatever is calling to you, go, sign up, show up. We ALL started somewhere.

Where should they focus most of their energy to get the most bang for their proverbial buck?

Focus on performance. Set performance goals. Decide what barbell and dumbell weights you want to be able to use for certain exercises. Set goals of how many reps you want to be able to do in each workout. And don’t even look at the scale. First you move your body. Then you can figure out diet. Once you start using your body, you’ll actually want to fuel it in a better way. If you focus on diet first, it’s really easy to go back to old habits. Start new physical habits and let the rest follow.    

Think about the 80/20 rule: If you get 80% of your impact from 20% of what you do, what is that 20% for someone just starting?

Be intense in your 20%. Whether it fitness, work, friends, whatever! Give all of yourself when you have the opportunity to. Try hard. I hate that ‘I don’t even care’ mentality. I care so much about all the things that I do. Because I do things that are worth it to me.

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Katrina Leone

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Compound Effect leads to Big Gains | Christmas Abbott

Compound Effect leads to Big Gains | Christmas Abbott

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Christmas Abbott is a crossfit pro & fitness enthusiast that encourages others to use fitness as a means to turn their lives around. She does this through as many channels as she can find: she’s written books, started fitness programs, she tours, does motivational speaking, and nutrition consulting.

I’m using my personal turbulence I’ve experienced through life and applying it to the wellness and fitness industry. I want to help people wake up and realize that they have the opportunity to change their lives every day,” Christmas says.

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Start

Growing up Christmas had many challenges through life. By the age of 13, she was drinking, smoking and doing drugs. By 21, her habits lead to her doing meth and becoming an alcoholic. She didn’t really consider the damage she was doing to her body at the time. It wasn’t until she took a trip to Iraq as a civilian consultant that she had an epiphany. “I realized I was continuing to make bad decisions and continuing to put myself in compromising situations. I was going to end up killing myself because of the decisions I was making. I decided to make a better decision. I decided to quit smoking. I decided to work out and I discovered fitness and health and wellness. That became my new addiction,” Christmas explains.

The moment that Christmas realized she was capable of achieving a state of health; she started with the realization that she had positive power. She was able to commit herself to a 30 day regimen. For 20 minutes a day, three times a week, Christmas would work out on an elliptical. “This was like my gateway drug to fitness. It was a very subtle transition into fitness but by the third week, I noticed a difference in myself. It wasn’t necessarily physically fit, but I just felt better. I felt proud of myself for the first time in my life. That’s when I caught the bug of positive reinforcement,” Christmas says. Since then Christmas admits it’s still been a bit of a struggle. However through her transitioning she has gained self-worth and confidence. “I love myself fully and I want to enrich my life with positivity,” Christmas declares.

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Childhood

Christmas grew up in a poor household, however her parents loved her very much. Her mother named her Christmas Joy because she brought joy to her mom’s world when she was born.  Christmas’ father was the epitome of a biker. And the biker lifestyle that the family lived, while very exciting is what lead Christmas to picking up some of the habits that she felt was taking away from her life.

Of course, Christmas doesn’t blame her parents. They just didn’t know of a healthier way of living. “For me, when I saw that I had an option to change that, I felt more empowered,” Christmas says. However Christmas still remains very close to her family. “I wasn’t a product of a healthy lifestyle growing up. And I want people to know regardless of what upbringing you have, you can still change your future,” Christmas says.

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Obstacles

Christmas had to overcome a lot of obstacles in her journey to being as fit as she is now. For her, the hardest one was to find self-worth. “I had to believe that I was capable and had to believe that I was worth something more. Once we find ways to feel proud of ourselves, that’s when we get on a path to loving ourselves. As soon as I started to love myself, that’s when the opportunities starting presenting themselves,” Christmas says.

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Wellness Wheel

According to Christmas, the keys to living a happy, healthy lifestyle comes from within. “I tell people you have five fingers and you usually have five obligations that you can commit to before it becomes overwhelming. You have to take care of yourself.

Sleep well, eat well, exercise, and meditate.

All of this comes into play. You can be eating well and be stressed out at work and still gain weight. So when one thing is out of whack, it has a ripple effect. Living a perfectly balanced life is pretty much unheard of, but you can get pretty close to it when you create this balance. It is a mental fortitude of tenacity. When bad things happen, you can actually navigate through them in a faster and more efficient way,” Christmas says.

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Christmas Abbott

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Undeterred | Sirena Alise

Undeterred

J Keith Hall

Sirena Alise Williams isn’t easily discouraged…. That’s an understatement!

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When it comes to un-deterred determination and a knock-down, drag out work ethic Sirena Alise is hard to beat.  Just jotting down her titles is a chore.  Sirena, who goes by Sirena Alise to limit the confusion between her and the “other Sirena Williams” does so many things.  She is of course a professional track & field athlete, running the 60 meter hurdles (indoor) and 100 meter hurdles (outdoor) she was a 2015 Nationals Finalist both Indoors and Outdoors.   Sirena is also a blogger, app developer, and the lead marketer of her finance’s (pro soccer player Quincy Amarikwa) book ‘The Perfect Soccer Player Blueprint‘.  

Of course most of her seemingly endless energy is concentrated on training to improve her performance on the track.  Like so many athletes, Sirena’s start in her chosen field came because her family had been involved in track and field as a youth as well. “I first started running track and field in middle school because it’s the sport my mom did as a youth”, Sirena says.  

But Sirena’s athletic journey didn’t start in track.  “I grew up competing in gymnastics.  It was the foundation of the attitude I have towards sports.”  Sirena tells me that gymnastics taught her that if you work hard you’ll get results. “I competed up to level 10 and after that I was forced to stop because I tore some ligaments in my lower back. My nickname was baby Dawes. I was at the point in my gymnastics career where the next level was Elite level gymnastics or Olympic level. After my doctor told me the news he said if I decided to continue to compete that there would be a chance that by the time I was 16 that I wouldn’t be able to play in any other sports like normal high school student.”

At the very young age of 11 Sirena decided to end her gymnastics career due to the risk of further injury.   “That was devastating for me because it’s something that I grew up doing.” Sirena recalls, “So after the news I decided that I would just try each and every sport that I could.  I tried soccer, softball, volleyball, basketball, cheerleading, you name it.   I pretty much tried everything when it came to sports.”

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“What inspired me the most was the story my uncle told me about my mom running track. which is why I think I love track and field the most because it was something that her and I could have conversations about.  She would tell me her experiences and how far she made it.   I could see how happy she was watching me run track, competing, and just having fun.”

“Gymnastics drove her crazy.  She worried about me getting hurt all the time when I was in gymnastics.   I could tell that she was more relaxed watching me run.”  

After being told that she could no longer do a sport that she fell in love with, Sirena appreciates every opportunity that much more.  “It was my life. It was what I did after school it’s something that I literally spent hours perfecting. To be told at that age that you can no longer do something you love is really hard and I think that’s why I put so much heart into everything that I do because to have something taken away from you it’s just really hard.” So when given the opportunity at something else to succeed, Sirena is going to make sure that she gives it everything that she has. 

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For someone that is so determined and focused, I always wonder if they have ever considered quitting.  Most of the time people (even the most successful of people) can quickly come up with a story about when they were considering quitting.  For Sirena, it’s a struggle to come up with a story about contemplating quitting.  

“When it comes to thinking about quitting I don’t necessarily think about if I’m going to quit.  It’s more so wondering why you’re doing something or why I’m not necessarily taking action on something I’m thinking about.  Everyone has their down phases where they’re questioning why they’re doing something. When it comes to questioning why you’re doing something, that is when you need to remember why you started.”  

“I have to say that I placed more pressure on myself, this Olympic year to qualify because it’s something that I have been training for for the past 3 years and dedicated all of my time towards. This year, I felt, was a defining year. Where all the hard work that I have been doing over the past several years would flourish and that’s exactly what I was on pace for.

“At any time where I was feeling doubtful, I didn’t quit because I reminded myself why I started. That’s how I feel about anything that you start.   You need to understand why you’re doing it because that is what’s going to keep you sane, grounded, and focused when those times come when you’re feeling doubtful.”

The affirmation for me was when I ran 13.24 really early in the season and that kind of let me know that this was going to be a great year.  I was on the right track.  

SWEAT by SlimClip Case yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 Undeterred | Sirena Alise workout training track running journey hurdles fitness exercise athletics athlete

Advice to your younger self

“Trust the journey.” – the advice that Sirena would give her younger self

“The only advice I would give myself if I had to do it all over again is to do it the exact same way. Trust that things are going to go well.  I think I can say that because I understood why I started and I took all the necessary steps that I needed to take in order to achieve the goals that I set before I even started the journey.”

Advice to someone starting on a similar journey

Focus on a healthy mental mindset. My coach always says track and field is 90% physical and 10% mental.  What controls the 90%?

The Impact of being in a relationship with another professional athlete 

It most definitely helps to have someone who is on the same page as you when it comes to athletics.  I have someone who understands how it can be after a tough workout, before a major competition, after a major competition and just understands the athlete mindset.  Quincy has been huge in the amount of success I have achieved by being extremely motivating, uplifting and supportive of any and all decisions I choose to make.  Good or bad. I couldn’t have asked for a more supportive partner and best friend.

Training off the track

My off the track training regimen just includes long runs, pool workout, yoga, bike work and pretty much any other cross-training that you could possibly think of.

Beliefs on performance diets

When it comes to dieting I don’t really have a philosophy. I naturally eat pretty healthy. I eat a lot of fish, baked chicken, and noodles.  I try to cook vegetarian meals every now and then.   Eggplant lasagna is one of my favorite.  

I’m not super strict about my diet.  Sometimes I go for those viral food videos and every now and then I’ll find one I like, I’ll make it, and it usually turns out amazing.  

So yeah, I guess that’s my take on diet. Put good in and get good out.

I don’t eat fast food.

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Sirena Alise

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Overcome Your Hurdles | Kristi Castlin

Overcome Your Hurdles | Kristi Castlin

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Kristi Castlin is a professional track and field athlete, 100 meter hurdler, and a 2016 Olympic medalist. I spoke with Kristi shortly after she returned from Rio, Brazil where she finished 3rd in the 100 meter hurdles finals.

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Childhood

Kristi was always involved in athletics and physical activities in some way. As a child she says she enjoyed PE, field day, and even cheered.  It wasn’t until she was 14yo that she started running track though. She was a freshman in high school. When running track for the first time, she had a lot of success from the start.  Once she was able to dedicate herself to track, she was almost unstoppable. She won 4 state championships breaking a state record at her High School.

When choosing the events she wanted to take part in, Kristi dared to be different. ” I gravitated towards hurdle because I wanted to be different. It was something a lot of other girls weren’t doing,” Kristi says.

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Transition from College to Pro

Kristi went to college at Virginia Tech. When choosing a college, she had over 10 different scholarship offers. She was the first child of her mother’s children to go to college. She envisioned herself creating a legacy of her own.  She chose her univeristy with this in mind rather than following in the footsteps of legends at programs that had a long established legacy of champions.    She felt Virginia tech would be the perfect place to do just that. Indeed she picked a great school to do so. She broke records and won championships. She later went on to become the first medalist in track and field for Virginia Tech.

Transitioning from college to the pros wasn’t easy. Kristi says she struggled from a sponsorship stand point. She first received a small sponsorship from Adidas right after college. Track, like tennis for example, is a bit different than team sports where you sign with a team and agree to terms of payment.  With individual sports, you rely on sponsorships to support your training and travel so you can give your training the attention you need and travel to events to earn purses (monetary winnings).    She couldn’t find another significant sponsor to support her training.  She went on to have an amazing year in track and field in 2012 while training at Clemson. This sparked interest from other companies to pursue sponsorships with her.

Unfortunately, she suffered a minor injury just before the 2012 Olympics. This injury halted her progress for that moment. Going through the injury only made Kristi stronger in the end.

“I had to learn patience and independence as well.”

After the injury Kristi moved from Clemson, SC to Los Angeles to be with her coach. Later she decided to make another change and left to train in Atlanta at Georgia Tech.  “My coach (when I was at Georgia Tech training) helped me to learn a lot about myself.” He helped her to mature, she says. She then returned back to her previous coach back in Los Angeles.

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Mindset

“Track and field is primarily an individual sport. You have to have a strong mindset. It can be difficult to make mistakes because you have no one else to blame.”

“There is little room for error,” Kristi explains.

You have to capitalize on every opportunity. There is a lot of pressure.  Track and field also takes a great amount of accountability.” You train and manage your body, paying attention to every little detail for weeks and months on end.  All of this training and management boils down to a 12 second race that will set you off in one direction or the other.  “You need to  have a strong mental capacity to deal with the results of a race.” It takes a lot of stress management.

Kristi deals with the pressure through prayer and faith. She also works to keep a disciplined schedule. It’s important to make time for things that make you happy, but you must also stay focused and organized.

“Be flexible but always have a plan.”

Routine

A typical day for Kristi is a long one. “From the time I wake up until I finish is about a 12 hr day.”  In the morning, Kristi wakes up and goes to training. She trains about 6 hours a day. Her training includes everything from running, jumping, hurdles, drills and plyometrics, and more. She take about a 15 min break for lunch then heads to weight training for about 2 hours. After a long day of training, she will frequently see her massage therapist. She also makes time to stretch and have an ice bath to soothe her body and prepare for the next day.”

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Kristi Castlin

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Learn About Tabata Workouts and HIIT with Love Sweat and Fitness Katie

SWEAT by SlimClip Case HIIT_photo_2 Learn About Tabata Workouts and HIIT with Love Sweat and Fitness Katie workout training strength plyometrics interval hiit high intensity crossfit

Tabata Training is one of many forms of HIIT (high intensity interval training), and one of the largest growing trends sought after to achieve a marveled muscle makeover. The benefits are endless; you burn more fat, build a healthier heart, and increase your metabolism all the while. Not to mention, it’s an efficient use of your time, since HIIT offers a larger margin for results in a shorter time frame. Did we mention you don’t even need equipment? There’s also that beautiful attribute.

To better prepare our Sweat Journalers, we turned to Love Sweat and Fitness curator Katie Dunlop for her expertise advice on the subject matter. Below are a few FAQ on Tabata workouts paired with Katie’s responses. See what she has to say before you decide if you’re really about Tabata life.

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Q: What is involved in Tabata Training? 

Katie: Tabata is a style of HIIT. Typically, you chose an exercise and do it as hard as you can for 20 seconds with a 10 second break and repeat this 8 times. You can also chose 8 different exercises to challenge your entire body even more. 

Q: What are the benefits of this type of workout?

Katie: The biggest benefit of these style workouts is that you’re able to burn a lot of calories in a short amount of time and continue to burn even more after your workout is over. Some research has shown that a 4 minute Tabata workout can be more beneficial than a full hour of spin! It also helps increase endurance and stamina which makes it a great workout for everyone, even if weight loss isn’t your goal

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SWEAT by SlimClip Case image1-683x1024-200x300 Learn About Tabata Workouts and HIIT with Love Sweat and Fitness Katie workout training strength plyometrics interval hiit high intensity crossfit
Meet Katie!

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Q: Sweat Journal: How would you rate the intensity level of this HIIT program? 

Katie: HIGH! The goal is to push your body to the max for the 20 second burst which will leave you out of breath. Also, with such short recover periods, it’s one of the most intense HIIT style of workouts.

Q: Sweat Journal: What’s something everyone should know before signing up for this sort of workout?

Katie: Tabata is an extremely intense style of workout. It’s intended to push your body to the next level and create major change. The 10 seconds breaks will feel like they fly by, but try to get focus on getting your breath back and getting back at it.  Make sure you listen to your body, rest when you need to and remember, every time you push your body a little harder, you get stronger!

Q: What’s one of the biggest misconceptions associated with Tabata Training (that you’ve encountered)?

Katie: I think many people are confused about the difference between Tabata and more traditional HIIT workouts. While they are similar, Tabata is truly intended to only be a 4 minute workout. You give your all out effort for each 20 second burst and that’s it, but when you are giving your full out effort, 4 minutes will be plenty! I like using the to push myself after a weight training day or by itself on a day I have SUPER short on time.

Sound good? If you’d like to explore other HIIT options, check out Katie’s YouTube video below.


 

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