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CRAY Fitness and Health, 4005 Market St, Bee Cave, TX (2026)

10/27/2019

Don’t be fooled by my smile I complained the entire 3 minutes in the torture chamber 🤣
What is Whole body Cryotherapy ?
-240 degree Fahrenheit chamber that you stand in for 2:30-3 minutes, with socks, slippers, gloves, and underwear (ladies you don’t have to if you don’t want to, sorry guys not optional for y’all 😅). The moisture is eliminated from using nitrogen so the cold temperature is bearable because it feels like a dry cold.
Why Cryotherapy?
The shock to your body increases the body’s natural healing abilities.

1- decrease inflammation - and pain from inflammation - causes a higher presence of anti-inflammatory proteins to be present in the blood, resulting in less pain and swelling.
2- increase metabolism - 500-800cal over the course of 5-8 hours after - Activates brown adipose tissue, making your body burn more calories.
3- increase collagen production - and prevents the breakdown of collagen
4- The cold forces your body to release norepinephrine, increasing alertness and focus, while instilling a positive mood
Who is Cryotherapy for?
From the elite athlete in training, the weekend warrior wanting recovery, the post-op patient trying to supplement PT (🙋🏻‍♀️), to the person that is in chronic pain looking for an alternative form of relief...cryo NOT anyone with any heart condition, even if it’s been “surgically corrected”.
If you’re going to try it, my recommendation would be to go 3 days in a row and see how you feel, and if you feel any improvements.

Reach out if you have questions!!

10/19/2019

Mild Hyperbaric Oxygen Therapy - session numero 1️⃣ (day 1 post op)
What is HBOT?
A pressurized chamber that pumps 90-95% pure oxygen (ideally for 60-75 minutes). The excess pressure causes the blood plasma, all of your cells, tissues, and fluids to hold up to 10 times more oxygen than normal concentration.

Who is HBOT for?
Hyperbaric oxygen therapy has been shown to heal traumatic brain injuries, help fight off cancer, and heal tissue that is generally slow to recover.

Why HBOT?
With more oxygen all of your cells can produce energy more effectively, and your body can heal itself in profound ways.

benefits:
- increased rate of healing, especially in tough to heal areas like nervous and connective tissue.
- Stimulates the growth of new blood vessels to locations with reduced circulation, improving blood flow.
- increased blood vessel diameter
- Stimulates an increase in superoxide\dismutase (SOD), that produces antioxidants and free radical scavengers.
- Aids the treatment of infection by enhancing white blood cell action.
- increase sleep quality
After completing your first session you won’t feel a change, but there is a big changes happening in your body on a molecular level. It is recommended to complete 8-10 sessions to reap all the benefits, but you will start seeing improvements after 3-5.

You can get HBOT at Restore cryotherapy, and they offer a variety of health and wellness services, all have different healing benefits!!! Message me if you have questions!!

@ Restore Cryotherapy Bee Cave

10/19/2019

Hi friends!!!! First- I apologize it has been a minute since I’ve posted, but I have something lots share!

About a month ago Doc found a 7x4mm piece of loose cartilage/bone that tore off from behind my knee cap and needed to be removed. During the surgery also found plica (meaning a fold in the ‘sleeve’ that surrounds bone) that needed to be removed.

I’ve had knee pain for 2+ years, which was extremely difficult to pinpoint the cause of my pain.

When my knee and quad first started to ache, I chose the conservative route. I learned how to back off from beating my body to smithereens, how to realign my crooked pelvis, and how to correct my posture.

This year I dedicated to resting and healing my body.

I’ve worked with some incredible professionals along the way who helped me understand how ALL us humans operate like musclely machines that need FUEL and REST, and NURTURING.

I’m so grateful to be on the other side, feeling good, and SO beyond thankful I have the most amazing support team here.

And did I mention I’m BEYOND ready to be pain free 😅😅😅

I created this page for EDUCATION and I have big plans to share more the knowledge I’ve gained over the years, and my recovery!

It is the best feeling knowing that I have the rest of my life to get stronger 💪🏼 but for right now it’s rest and recovery mode 🙏🏼 A new adventure of recovering, and a new chapter of healing. Positive vibes are greatly appreciated 💛 but just wait for the comeback 😉

08/08/2019

My goals are different now than they were before because for the first time in my life, I am not currently competing for anything, not signed up for any races nor committed to a team or anything!
While I’m not following any specific resistance training program, Ill always be type A and still try to have some structure and stick to this flow during the week
- 1 body weight workout
- 1 dance class
- 1 climbing day / or / yoga class
- 1-2 resistance training workouts
It’s such a crazy adjustment still and I know this isn’t forever (def catch me on the stage again and on the floor competing again), it’s just not my time right now.
My goal is to maintain the healthiest habits to enjoy and have freedom in my lifestyle so I can to enjoy the time I have here!

On my “strength training days” when i pick up weights:
- I pick 1-2 main lifts (lower push or lower pull, or upper push or upper pull....if I lost ya there I’ll touch on this over the next few weeks)!!!! - but for now - these are the non-negotiable exercises like deadlift (lower pull), squat (lower push), bench or over head push (upper push), and bent over row or pull ups (upper pull).
———
today and in my videos i chose single arm kettlebell squat, and single arm bent over row (lower pull and upper pull)
———
- Pick 2-3 “accessory” exercises (core, mobility, body weight, a skill like handstands or headstands)
- Pick 1-2 more isolating exercises (i.e. think single joint movements)
My resistance training program for myself is NOT programmed a month in advance any more, I base my workouts on the training philosophy I have developed over the years.
NO, this is NOT a recipe for everyone but it’s a good template to start you off and set you up for success. Trying to burn fat and put on muscle? That’s what this outline will help you with.
Now the fun part about being a trainer is finding the art in program design to make it creative and FUN! Because guess what you’ll be exercising the rest of your life so start having some FUN with it now!!!

07/12/2019

Workout #2

Warm up: 10:00 running clock ⏰ = 5 rounds
every :30 seconds do
(1) 5 kettlebell swings
(2) 5 kettlebell swings
(3) 5 push ups
(4) pick a stretch

4 rounds:
1️⃣ Sumo KB DL x 10
2️⃣floor press x 8

4 rounds:
3️⃣tuck up/v-sit hold/hang/ball up - what ever you want x sub max effort (aka not until failure)
4️⃣push ups x 15
5️⃣ kettlebell swings x 15

And that’s all for me, if you’re at a gym with cardio equipment, warm up for 10 minutes before, or if you’re feeling it after throw in some more cardio. Regardless don’t leave until you stretch for 10:00 and finish your water 💦

Happy almost Friday 🙌🏼

07/11/2019

People ask me all the time for meal plans, and that’s the main thing I try to steer everyone away from. Using a restricted meal plan may work for a week for those type As out there, but after that it’s rare a basic 2-3 day meal plan will create lasting HABITS.
So where to start with watcha got? Journal a 3-4 day food log...yes, ACTUALLY write it down (or use the basic my fitness pal to have more details). **I am NOT saying to go crazy and record every day, simply because there is no freedom to that, and lets be real professional athletes maybe have to do that because that’s their job!
Reflect on your food log — Do you eat 3 meals a days? (if not perfect place to start), do you snack on veggies and quality snacks or reach for sweets/processed food, are you cooking more meals at home or craving fried food out, are you eating more sugar than you realize, are you having protein and carbs after a workout, do you take a multivitamin in the morning, are you in the correct range of calories needed for your goals?
More often I see under nourishment and malnourishment, versus what all health classes tell us that we get fat by overconsuming… again I hope your BS detector is going off when you hear that.
Choose 2-3 habits per MONTH to target. Start small, bite off what you can chew (i know I’m lame)
The 3 habits for this month I chose to focus on are
(1) to eat ALL the food I pack for the day, don’t come home with any leftover, so I’m not skipping meals
(2) meal prep on Mondays and Thursdays because I’m lazy and find it hardest to follow through prepping on the weekends
(3) take 10 deep breaths/exhales before every meal to be more relaxed/ parasympathetic before eating to aid with digestion!!
You have at least 3 times a day to decide what food you put into your body, and the most important goal is to be mindful of what your fueling your body with. Remember it’s a lifestyle change not just a quick fix!

I will post more about common poor nutrition habits and how to steer away from them sooooon! In the meantime feel free to make fun of my most random lunch today and reach out with any questions you have!!!

07/09/2019

Do you go to the gym and crush a hard workout after a stressful day? This may the reason why you are not seeing progress in the gym, or why you have stubborn belly fat.
When your body is super stressed you DO NOT need high intense workouts
With higher stress (work stress, life stress, poor/under nourishment…) all cause our bodies a chain of reactions resulting in HOLDING ONTO FAT ---I will eventually get into more “science” behind this--- but then what do you do when you have a lot of stress going on?
First I’ll say listen to your body…
If you are still headed to the gym to release stress, start with a solid cardio warm-up, 12-15min, increasing your HR gradually. If you jump right in your body is like a machine and will switch from utilizing stored fat for energy, to using carbs from “your most recent meal” (to explain it most simply… we don’t store carbs in our body).
After gradually increasing your HR around 140-155 (*varies for everyone, refer to my previous post), I would recommend sticking with lighter weight, lower intense circuits to keep you moving, or aerobic conditioning.
Aerobic conditioning – your able to carry on a light conversation, HR zone stays between 145-155, recommend for 35-45 minute workout (after the warmup) to not only aim to burn fat during the workout, but to train your body to utilize stored fat even better at rest!
my advice on stressful days/weeks take a look at your workload in the gym, and maybe do a de-load week to back off the weights, or just a couple ACTIVE rest days.
Anyone out there do the exact opposite and run their bodies into the ground, and maybe even get sick?
Next post will be about nutrition, supporting what I have written here, but I’ve seen so many time stress ruling peoples lives, instead we want to put our bodies under “good stress” by properly executing a strength program in which the force and adaptations in your body (*as well as proper nutrition*) results in gaining muscle and losing body fat.

07/09/2019

First post goes to today’s kettlebell circuit workout! Monday’s goal is to just move weight and sweat, not stressing or focusing on numbers or sets, but some challenging circuits to push you in reps!
3 rounds:
1️⃣ kettlebell bent over into upright row x 1:00 alternating arms
2️⃣ dual kettlebell squats * heavy * (tempo 2s down 2s up) x 1:00
3 rounds:
3️⃣ curtesy lunge to lateral lunge x1:00/e
4️⃣ tall kneeling over head press x :30s/e
X 3 rounds
5️⃣3/e Turkish get ups
6️⃣10 push ups
7️⃣25 hollow rocks
Maintaining a steady HR between 145-155BPM (*this varies depending person to person*) means I was using the oxidative energy system which burns fat substrate vs burning carbs for energy. This increases left ventricular hypertrophy - fancy word for training your heart to have a stronger pump! Peep back this week for details about the energy systems soon!!

07/09/2019

*quick life update* I recently switched my full-time gig to something completely new...new home building 😱 working as a community coordinator!!
some days switching careers has made me feel like I’ve given up years of hard work, but this change has given me the opportunity to continue pursuing my passion for health in new ways.
I am so passionate about public health education (why i got my masters in health education), but my honest opinion is health education sucks in this country.
Our issues are different than what they were 50 and 100 years ago, and the most common theme I have seen in this industry is people just DONT KNOW! Don’t know where to start, don’t know what to eat or how to fuel your body, don’t know what over training and chronic under eating is, or why eating more is so important, don’t know what is really true out there and most impotently don’t know how to make changes to your lifestyle and not just temporary short cuts.
Over the years I have over trained and under eaten, I’ve been injured, depressed and hated my body, I’ve also thought eating less and working out more would help, I drank the CrossFit cool aid and learned the science behind strength training and metabolic condition, and I’ve also lost every motivation to workout in between.
My goal is to EDUCATE anyone and everyone on all things HEALTH that have helped me along the way - I hope it helps you in even just one way to change your lifestyle for the better.
Would love some support on my new health & fitness & nutrition page - ! Comment on anything you would love to learn more about :)

3 years ago i got a concussion in a car wreck, which a few months later led to a gut issue, led to injury from over training and under nourishment, which led to chronic stress, depression and anxiety... let’s include losing every ounce of motivation for the gym in between. What I’ve realized all of which are connected. All of which has also led me to finding incredible fitness professionals, ranging from lymphatic drainage and cranial-sacral therapists to fellow personal trainers. This cycle (ma @ Austin, Texas

08/07/2018

~ “The temptation to quit is greatest just before you succeed.” ~ 🐒

07/23/2018

Last class this morning to wrap up the Coach Matt/Coach Carly duo at Fit Factory!! Going to miss working, laughing and kicking ass with you in the house of gainz, but wishing you the best as you start the next chapter in Dallas!! Seeing how much you’ve grown the past 2 years can’t imagine where this opportunity will take you! 💪🏼🤗

07/19/2018

If you think I'mma quit before I die dream on 🤘🏼

CRAY Fitness and Health

10/27/2019

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10/19/2019

08/08/2019

07/12/2019

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