Lean Turkey Challenge is UPON US



It’s September.


School is officially back in session.


Labor Day is over. The white pants are being put away (well maybe not quite the Southern rule here in Austin, Texas).


Fall is in the air—despite the 100-degree heat.


Football season is just getting started.


Annnnd….the holidays are right around the corner.




Did I just say the holidays?


Yes, I most certainly did.


Just like this year is flying, before we know it, silver bells will be ringing, halls will be decking, and turkeys we will be carving.


With this in mind, there is no time like the present to begin discussing the upcoming, annual Lean Turkey Challenge!


It’s coming people.


Back by demand, CrossFit Central is kicking out its annual get-lean, get-strong, eat-clean event that will help all participants march into the holiday season fully armed!


Sign up begins TODAY (Wednesday, September 10th), on the CrossFit Central website, and registration is $100. Once you sign up, you will be placed on a team of about 8-10 people, and over the course of 6-weeks, you will get an extra dose of some kick butt workouts, accountability to your goals and food log, education on your training and nutrition, make some new friends, and more!


The 6-week challenge is a unique team experience to be part of—no matter your goals or your background.


Whether you want to lose weight and inches, gain weight or mass, lean out, tone up, get  a leg up on the holiday season food fest and workout desert, clean up your nutrition, simply get straight up healthy, or build new camaraderie with some like-minded, motivated individuals…the Lean Turkey Challenge is seriously for everyone!


So why do a challenge?


Taking six weeks to invest in Y-O-U and test your ‘limits’ is pretty gosh darn awesome.


See how close you can really come to reaching your goals.


Find out what your capable of accomplishing.


Gain support and the accountability you need to stay on track.


Shake up your ‘usual’ routine.


This year, I am excited to once again, head up a team of 8 individuals and empower them to conquer their feats—as well as my own.


As I think about this year, my goals in particular are:


  1. To Clean & Jerk 125 lbs. (this after my elbow injury!)
  2. And, to walk on my hands 20-feet consistently


We are never too old, too great, too perfect, too comfortable to make new goals.


New goals are what push us to find our ‘extra edge’ and to never settle for complacency.


Ok, are you excited yet?!


I hope so, and I hope if you are a CrossFit Central member—current or former—you will consider joining me in this challenge.


There are ONLY a total of 60 spots available, so don’t miss out–30 for CrossFit Central Burnet, and 30 for the Downtown location.






Posted in Carey's Life, CrossFit, Fitness | Leave a comment

Living a life of passion

slow down


Whew! Does life ever slow down?


This week has been “one of those weeks”—going 90-miles per hour, and, at the end of the day, looking up and wondering just how I made it. Some times it seems like there is not enough time in the day to do everything I want to do.


However, while I am pretty darn tired come my 10 o’clock-on-the-dot bedtime hour, I take a deep breath in, sigh and think: Life is good.


One word: Passion.

 live with passion

I lead and live a life of passion on a daily basis—and I am very passionate about doing nothing less.


As a CrossFit coach, personal trainer, nutrition coach, mentor, educator, speaker, athlete, business owner, and most importantly, a wife, a mother, and daughter of God, I am beyond blessed with the roles I get to play in this so-called production of life.


While the days can be long (waking up around 4:30 a.m., and going pretty much all day non-stop), at the end of each day, when I take that deep breath, sigh, and reflect…I pinch myself because this is a great life I lead.


It’s easy to lose sight of this in the moment.


From 6 a.m., to 7 a.m., to 9 a.m. classes, personal training clients, nutrition meetings, business meetings and more, if I am not careful, the days can become a big “to-do” list—not to mention carving out intentional time to spend with those I love most, or making a little extra time in my schedule to devote to a phone call or meeting with a friend, or even investing a little extra time in a new client (instead of “next!”).


The thing I love most about my day to day life?


The people who are a part of it! The opportunity to build and foster relationships.


do life together


At the end of the day, no matter what we do, or how busy life may seem, we must never forget that we are here for a greater purpose other than ourselves.


Relationships, people, are the bread and butter of life; making it rich; and we must never lose sight of our daily abundant opportunities to change lives, connect with others, and lift others up.


Do you ever feel overwhelmed with a big to-do list? Or find yourself going from one thing to the next in your daily life, almost without taking a breath or looking up?




just breathe


Breathe for a second. Look up. Take a minute to recognize the people in your life, at your job, at your CrossFit box, the people standing next to you in the line at the store, your family members that are dear to you—and take time to connect.


I am passionate about what I do, mostly because of the people and opportunities I have to impact people—and for people to also impact me.


Lately, in spite of my crazy busyness, I have tried not to lose sight of this fact—particularly with my daughter Savannah, who just started back to school.


If I am not intentional or present, it could be easy for me to only really get to connect with my daughter when I get home from a long day and she’s finished with her homework, about the hour before she goes to bed.


To make sure this is not the case, I have specifically carved out two days in my busy schedule that I pick her up from school, and one day that I go have lunch with her at her school.


The best part?


Seeing her light up when I arrive (this may not always be the case).


Who is a person, this week, that you can make some time for in your ‘busy schedule’ to just be with, spend time with, and be intentional in fostering your relationship with them.


Passion is great! Lead a life of passion, no doubt! Pursue your dreams, your talents, your interests…And while you are at it, make sure not to leave people out of the equation.


There is strength in numbers!


strength in numbers


Your passions + Using your passions to impact people and others’ lives= The manna of life, being God’s hands and feet to this world to do what you love, love what you do, and bring others up along the way!

Posted in Carey's Life, Personal Development | Leave a comment

You Are What You Eat & Paleo Dining Out in Austin

You are what you eat.


Ever heard this expression?


Well I was feeling it this week!


Last weekend, I indulged a little more than usual in a few treats. Think: Chips and salsa. A margarita. And a gluten-free brownie.


Perhaps not too crazy for some, but definitely not norms in my daily nutrition plan.


By Tuesday of this week, despite an adequate amount of sleep, I was ‘dragging.’


What gave?


As I began to ‘wrack’ my brain a little bit (Sleep? Check. Water? Check. Nutrition? Ehhhh.), it hit me!



My nutrition had been a little bit more lax than most days and weeks.


The POWER of nutrition never ceases to amaze me in the role it plays in how we look and feel—both negatively and positively.


While this is an insight I have known and realized for quite some time, weekends, like this past weekend, are excellent reminders and reinforcements, if you will, for staying on the ‘road less traveled’ (eating real food, often known as Paleo eating).


It’s no secret that the majority of our culture and society struggles and strives to ‘eat better’, ‘eat less’, or ‘eat healthier’ than they do.


If this was not the case, the diet industry would not be wracking in billions of dollars annually, nor would there be thousands upon thousands of books, blogs and articles out there devoted to nutrition information (both good and bad).



It’s rather funny to me how sometimes the Paleo ‘diet’ (ie. ‘eating real food’) is touted as a ‘diet’ or ‘fad’, often by those who don’t adhere to its principles.


In actuality, eating real food is the oldest and most tride and true ‘diet’, or nutrition plan, there is.


Before there was NutriSystem, Jenny Craig, Weight Watchers, Juice Cleanses, MediFast, SlimFast, American Food Pyramids and more…there was, well, eating real foods.


Protein. Good fats (avocado, nuts, seeds, oils, coconut). Fresh fruits and veggies. Some tubers and root vegetables.


Real food people.


Paleo eating is really no diet at all—it’s the way humans were designed to eat and live (off the food of the land).


While I follow a real-foods plan 80-100% of the time to a tee, I don’t like to put labels on things.


I am a realist in the fact that I know you can’t live under a rock or in the confines of your kitchen 24/7.



You will indeed go out to restaurants, travel to see new sights, go to a friend’s house for dinner, celebrate holidays and vacations.


That is all well and good!


In fact, I do preach the need to have balance.


For instance:


The 90/10 rule (90% clean diet during CrossFit training season, or when you may have body-related aesthetic or health goals).


The 80/20 rule ((80% clean, 20% not as strict—such as this past weekend for me).


And, the 70/30 rule (Use sparingly: think vacation-mode when diet is not your all-in focus).


The difference in adhering to a real-foods plan vs. eating a free-for-all (whatever you want and whenever you want) is:


When sound nutrition is a value and becomes part of your lifestyle, you find that, while you can and do live life, you also know and feel best when you are eating the foods your body was designed to eat!


So yes, I myself can stray from my ‘real-foods’ diet whenever I so please, but I also know and realize the impact it makes on my energy, my performance, and my overall feeling of health (gut health, headaches, etc.).


I love my daily work, working with clients daily to improve their lives through both fitness and nutrition.


While I could talk until I am blue in the face on how much nutrition, and eating real food, has impacted my health, my performance, my lean muscle tone, it’s pretty darn cool to witness clients realizing this fact for themselves.

I am available whenever a member reaches out to me to offer guidance and support in enhancing your quality of life through nutrition.


At CrossFit Central, I also lead regular Nutrition Meetings on the third Tuesday of every month, at noon and 7 p.m., along with the help of my colleagues, Meg Parsons and Lynnsey Hooper.


I’ll leave you with this:


What you eat does not define you, the person that you are…but you are what you eat when it comes to the impact that food and nutrition has on your health, your goals, and your performance—both inside and outside the gym.


Your challenge for the week?


Set a goal, just one goal, in the area of nutrition for this next week.


One small change, enhancement or habit you can break for this week alone to improve your all around nutrition needs.


It could be:


I will drink 64 oz. (8-8oz. glasses) of water every day for one week.


I will not eat bread this week.


I will include green veggies at 2 of my meals every day this week.


I will not skip breakfast, only to get snack-hungry two hours later into the morning.


 I will cook 5 out of 7 of my dinners this week.




You get the picture. When a change and goal comes from YOU and you alone, it is up to you to make that happen—and it is you that is most deserving of that ‘success’ that comes with each and every achievement-big and small!

You’ve got the power.


On a side note…I thought it would be fun and helpful to offer a little guidance to eating clean, real-food (Paleo) here in our “foodie” city, Austin—there are actually TONS of options and your are by no means confined to living “under a rock”.


ZEN You can’t go wrong with this “fast-food” local Asian restaurant in Austin. They have a whole menu actually dedicated to CrossFit Central! The chicken, salmon and shrimp bowls are awesome. I request extra veggies instead of rice (or “Make it a Salad”), and sometimes even a little extra protein (egg, chicken, fish) if you’re extra hungry. The Nigiri Trio sushi is also awesome, as is the 7 Pepper Ahi Tuna, Crunchy Kale Salad and Tori Kimidori Salad (Mixed greens, cabbage, oranges, golden raisins, cranberries, almonds, green onions, grilled chicken breast and ginger-carrot salad).


La Mancha I went here the other day with a crew from CrossFit Central, and you have to try their bowls! Ask for a heaping amount of veggies with your meat (beef/chicken) or fish (Mahi Mahi/shrimp) of choice and some avocado on top, no extra rice, beans or cheese needed. Their signature La Mancha salad is also very fresh: season veggies, lettuce, tomato, avocado, toasted almonds and some chicken, shrimp or beef on top.


Torchy’s-Order whatever meat you prefers sans (without) the tortilla!! You can totally get a bowl here. Add some veggies, maybe a little hot sauce, and boom!


Hopdoddy ANYTHING goes here, minus the burger bun, cheese and milkshakes! I love the Bison Burger or Classic Burger in a lettuce wrap with tomato. Their salads are also pretty amazing too! Order anyone (no cheese or candied nuts please), add 1-2 burger patties of your liking, and you’ve got it made!


Moonshine If you’ve ever been to CrossFit Central’s Downtown location, you’ll know that Moonshine is our neighborhood restaurant, right on the path of our 400-meter run. And they are super accommodating! The Sweet Potatoes are a must-have side dish alongside a requested platter of grilled chicken breast or grilled fish and seasonal veggies or collards. On the salad menu, try the Fajita Steak (sans cheese and tortilla chips), Seasonal Farm Salad and Berkley House Salad with chicken, salmon or shrimp on top.






Posted in Health, Nutrition, Uncategorized | 1 Comment

Some of My Secrets to Success

I am super pumped!


And when I am excited, I can’t help but share.


A couple weekends ago, I attended Advocare’s annual Success School weekend in Fort Worth, and walked away even more affirmed in this company that I have been a part of since 2001.


It was awesome.


If this is any indication of how cool it was, check out this video of Rich Froning, who was present this past weekend, showcasing ‘Heavy Grace’ (225 lbs.) on the main stage—and setting yet another, world record as the ‘Champ.’—3:18 minutes! [VIDEO HERE]



Believe what you will about Advocare (some love it, others hate it, and still others have no clue what it is), but, for myself, Advocare has become a source of inspiration in my life fordoing what I love and loving what I do—living a life of passion.


How can a supplement company help one lead a life of passion?


Let me explain.


Advocare is a network marketing-based business, centered on helping people enhance their quality of life—both the distributor and consumer alike.


Think: Win, win.


By creating a business opportunity for individuals to share products they believe in (and that have even worked for them), to friends, family and new connections, both the distributor and the consumer benefit, Two-fold: Financial and Wellness opportunity.


On the consumer side, I have loved being able to enhance and impact others’ lives through the simplicity of a healthcare routine: think Omega-3 fats (fish oil), Vitamins, Amino Acids (preventing muscle breakdown).  In the long run, nutrition is medicine—and saves pennies and bank accounts from doctors bills and future medical interventions, should a person be on the road to sickness or chronic disease otherwise (overweight, heart and blood pressure issues, adrenal fatigue, Diabetes, etc.).


And it doesn’t just stop there:


  • For athletes and those with performance training goals, there is a whole performance line of products;


  • For those looking for a lasting weight management shift (not a diet, but a kick off to a lifestyle change), there is the 24-Day Advocare Challenge and weight-management products.


  • For those looking for an enhancement to their wellness (ie. prevention from illness, aid in keeping to a healthy regime in the midst of a busy lifestyle, etc.), there are products such as Rehydrate (immune support-), meal-replacement shakes and snack bars for keeping healthy on-the-go, and more


As for opportunity, Advocare has created a culture of inspiration that your dreams and goals are attainable—and it all starts with self-care and belief that the “impossible” is actually possible.


For clients, this may mean taking the leap of faith to try some of the supplements for a greater health goal, which in turn leads to an open door for other goals, dreams and aspirations as their health goals come to fruition.


I honestly don’t share or promote anything that I do not believe in or have not used. The primary reason I joined an Advocare team is because I experienced the personal changes using their products over the years.


People, time and time and time again, have asked me: How do you look like you do? Or how do you perform like you do?


Honestly, the one constant in all my years of training and competing, in triathlon, marathon (ultramarathon) and CrossFit…as well as life (including two healthy pregnancies), has been Advocare.


Advocare Catalyst, Omega-Complex, Recovery protein, and the Spark (I LOVE Spark)…that’s the “secret” folks…nothing too secret about it I suppose, but pretty awesome stuff.


Another question people sometimes ask me is: If you eat clean, why do you need to supplement?


Like many with a career in the fitness industry, I do value and stick to a clean diet. So when it comes to supplementation, I see supplementation as just that: A supplement, or enhancement, to my already clean diet.


There is really no way to get ALL the nutrients, vitamins, minerals we need on a daily basis in our food alone. That is where supplements can come in to play. As for supplementing around workouts, Advocare has helped me ensure I have gains towards my goals in the gym, with nutrition to support that—not losses. Even in light of my recovery from my recently injured arm at the South Central CrossFit Regionals this year, I am bouncing back slowly but surely—no surgery —making supplementation and gradually progressing my personal ‘therapy’ and strength with the injured limb. (You should have seen me doing pushups this week! I was sore for 3 days after, since it’d been almost 12 weeks since I had done them!).


Aside from the personal physical benefits I have experienced over the years, I cannot discount the amazing community I’ve formed and the financial opportunities Advocare is providing for my family and myself to live a life of financial freedom, intentional giving and ultimately, chase my true passions (such as fitness, CrossFit Central and quality time spent with my family).


There was a lady who spoke on stage at the conference last weekend about the same freedom.


She initially got into Advocare’s business when her husband had lost his job, and she knew she had to do something to keep the bank from repossessing their home. She started sharing the opportunity of Advocare, and now, not even one-year in, the couple is earning $35,000 each month, that can change lives, dreams and intentions.


Crazy to fathom?


Perhaps. But possible.


And, the heart of the matter is that they too, share the products because they believe in the impact on healthy living.


Here is a recipe for success:


1.Set a Goal 

2. Create a plan

3. Be consistent

Whether you are into Advocare or not, determine what you are working towards andddd…go do it!


Posted in Carey's Life, Fitness, Health, Nutrition, Personal Development | 1 Comment

CrossFit Games 2014 Accomplished & NEW Women’s-Only Class


In the blink of an eye, it came and it went—California.



Another year in the books, and I must say, after a pretty intense season training and competing at the South Central Regional, I was quite content to be a spectator on the sidelines at the CrossFit Games—cheering on the team repping the Double-C’s and watching some amazing athletes accomplish some amazing feats.


Even the Master’s athlete’s workouts were no joke.


I toyed with the idea of programming some Master’s style WODs into CrossFit Central’s whiteboard over the next week or two, but some of the skills are off the charts—chest to bar pull-ups, max distance handstand walks, heavy med-ball ground to shoulder—those 60-year-olds don’t mess around. Of course, in a class-sense, everything is scalable, but it just goes to show the level to which this sport has progressed.


I was most amazed by the endurance that all athletes out there on the field of play proved they had to outlast four days of pretty diverse, grueling workouts.


From swimming, to running, to maxing, to climbing, to lifting (and lifting, and lifting, and lifting—Double ‘Grace’ anyone?)—CrossFit is an endurance sport, no doubt about it (you need some massive energy to sustain you through out 13 events!).


I, like many, was also inspired to keep doing what I am doing—with all my heart, whatever that is.


There is some major ‘heart’ out there on the competition floor, and there is no denying that these athletes leave everything they have on the field.


While I may not currently in ‘CrossFit competition’ mode, I am most certainly in a ‘Do what I was made to do’ mode—and a huge part of that is my contribution as a coach, teacher and leader to my CrossFit community.


I am excited to announce the re-birth of a program that has been near and dear to my heart since its founding in 2010—CrossFit Women’s programming.


This reemergence of a Women’s Only class is ultimately intended to be a space for women, from all walks of life to come together, get a great workout, form bonds with one another and ultimately, be encouraged in their goals and aspirations.  These women stem from various CrossFit experiences (beginner to veterans), fitness backgrounds, careers and goals.


Starting this week, Monday, Tuesday, Wednesday, Thursday and Friday mornings at 9:15 a.m., the ladies and I will gather at CrossFit Central Burnet to ‘throw down’, lift, sprint, sweat, and maybe even work some abs at the end of class.


Things I know that are going to make your body change, maybe a little bit faster.


The official name of this class? The High and Tight Club.


Regardless of your goals (weight-related, inches, health, fitness, maintenance, consistency), you will have the same coach (ME!), across the board, to help guide you towards reaching those.


Unlike our other general classes at CC, women in this class have the option to choose between training two, three, or five days per week. And unlike other general CrossFit classes at CC, this one in particular will be a bit more focused and geared towards women’s bodies and fitness.


Don’t get me wrong; I am not breaking out the Jazzercise boxes or Jane Fonda leg warmers! We are still doing CrossFit, using barbells, lifting heavish things and doing plenty of endurance work—with a bit more of a directed, tightening and toning focus.


Trust me, it’s going to be fun!


Can’t make this class? Time conflict?


No worries!


I also coach a Co-Ed CrossFit class at 5:30 a.m., 6:15 a.m., 7 a.m., and 8 a.m. classes throughout the week and also have a few limited spots available for personal training!


Classes and training times are filling up fast, but e-mail me at careykepler@crossfitcentral.com and we can find a time and plan that works for you.


With over 15 years in the fitness industry and the Co-Owner of the first CrossFit affiliate in Austin, I genuinely love partnering with others to be the best version of them, and the healthiest they can be—inside and out.







Posted in Carey's Life, CrossFit, Fitness, Health, Personal Development, Women's Fitness | Leave a comment

California here we are…Back to my roots at the 2014 CrossFit Games


California here we come!…well, here we are.


The Kepler clan and CrossFit Central team has landed in the Mecca of CrossFit culture and I am more stoked than ever for the week of festivities ahead: cheering on the double-C’s, catching up and reuniting with friends from all over the world, hitting up the beach, making new memories, and, of course, remembering the old.


It is crazy to think how much this event—the CrossFit Games—has grown and changed over the past 8 years.


From being able to sign up, show up and throw down on a ranch in Aromas, Calif., to now, thousands flooding the Stub Hub stadium in Carson, and tuning into live coverage on ESPN, to watch the top men, women and teams compete for the title of the “Fittest in the World” is nuts!


Each and every year, my heart is filled with pride and joy for this community and this sport.


Like all the other “Kool Aid” drinkers out there, it’s changed my life in more ways than one.


Quite honestly, it’s hard to imagine what I would be doing in my life now without this amazing community and all-around lifestyle.


It’s been an honor to have played a small role in seeing the CrossFit movement reach the level it has today—not only as a CrossFit athlete over the past 9 years and the 2009 “3rd Fittest Woman in the World” at the Games, but as a coach and a co-owner of one of the first top-50 affiliates in the country.


Coming out to the Games every year reminds me of that—my mission and purpose to build a fit community and inspire others to the greatness to which CrossFit has inspired me.


Whether you are a CrossFit lover or hater, there is no denying that, when something moves you to be a better version of yourself and live out your calling to your fullest capacity, it is a good thing.


Regardless of who is standing on the podium at the end of this weekend, there is one thing that rings true at the CrossFit Games: Passion.


The city of Carson is FULL with passion and passionate people who have discovered so much more than just a fitness program, fun or lean muscle mass…they’ve discovered something that drives them to believe that:


  1. The impossible is possible


  1. Never to settle (in a workout, in life, career, relationships, etc.)


  1. Hard work pays off


  1. And, there is strength in numbers (community)


Raise your water bottle to the 2014 CrossFit Games…and let the Games begin!


I’ll keep you posted on the experience.

Posted in Carey's Life, CrossFit, Fitness | Leave a comment

Your Best Body Now…Only You Know


Our bodies were made to move.






We weren’t made to be stagnant. Sit at desks all day. Sit in traffic all day…(gotta love Austin!).


So this ‘little’ (big) left arm injury (three torn ligaments/tendons), that  I’ve had for the past two months now (since Regionals), is getting in the way of my natural zest for being active to my fullest potential—or so I thought…


Recently, I’ve been working with local trainer, Patrick Estes, who has been guiding me on a path to recovery through…movement.


If you DON’T move it, you lose it, and I am learning, more and more, how to be in tune with my body, rather than a black-and-white, one-size-fits-all Google treatment or 10-minute doctor check-in every 6-weeks.


If you have a leg injury, say a torn meniscus, for instance, the doctor may say, ‘No squatting. Absolutely no squatting for 6-weeks’…and you, say, ‘Yes sir, no squatting. Squatting is bad’…but think about it, you may  not be squatting in the gym, but you are probably squatting every day—you sit on the toilet, you drive your car, you sit at a table or desk…squatting.


Or, in my case, the doctor may say, ‘Don’t use your arm at all for 12-weeks’…so I may not be snatching or doing pull-ups every day…but I am most certainly not ‘not’ using it.


I have been amazed with the everyday function I am able to perform—opening a pickle jar (and testing my strength…can I open that new one today?), carrying my bag, twisting a bottle cap off my water bottle—the simple stuff…using it. Then, last Tuesday, when Pat came up to the gym for some recovery work, I found myself able to do wall push-ups…without pain.


When it hit me what I was doing (wait…what am I doing?! ) and I realized that I was pain free…it got me thinking…only I really know my body.




In recovery from an injury…your fitness…your nutrition…your life, fitness…there are NO absolutes! There doesn’t have to be.


There is not necessarily only ONE way to recover or to train or to eat…there are general templates, guidelines, others’ experiences and life advice, books, blogs, experts…all are wonderful information!


In my case, for instance, while there is definitely some validity to conservative treatment and a general template for injury-healing and injury-recovery protocols…I am beginning to realize that I actually know my body better than anyone and I am learning HOW to trust myself in that.


Only you, and you alone, know your body—how it best moves, when it feels the best, when it is in pain, when it is tired but your mind is stronger, when it needs a good stretch or some mobility work, when you need to sleep.


This is called being intuitive.


Through this process of healing from this booger of an injury I incurred at the 2014 South Central CrossFit Regional back in May, I am learning to become more intuitive.


I’ve been an athlete all my life—and by that very nature, I am pretty darn in-tune with my body:


-How it feels after I sleep 8-hours, as opposed to 5


-How it feels when I eat chips and salsa or a Margarita, and when I don’t


-When to back off on running mileage because my shins are getting sore, and when to press on—even if my mind is telling me it’s tired, my body can keep moving one-more-rep….


If you’re into fitness or athletics, wellness or nutrition at all, you probably can relate.


YOU know your body better than anyone…so trust that. Trust your gut.


Don’t get me wrong…I am not saying, by all means that if your body is saying it hates running to never run again…or if your body is saying it really has to have some chocolate cake to eat that chocolate cake most nights after dinner….or if you have a torn labrum in your shoulder, but your body is really telling you to try to get your muscle-up today….


No you’re missing the point.


What I am saying is, more so, get to know your body.


I may almost be 40-years-old, but I am STILL getting to know my body. It’s a fun, ongoing process.


Through this healing process, I am learning my body can gradually tolerate a little more than what Google says it should for 6-12 weeks, and while I am not being stupid, I am being curious, and finding I am able to do a little more with it again each passing week.


So what I am saying is….


If you know your body can tolerate some rice or quinoa, even though a strict Paleo diet says otherwise…forget the rules, and don’t stress over ordering a sushi roll or sashimi the next time you’re out for sushi (eat the roll!).


If you know you feel puffy after you consume cheese or other dairy…cut the cheese to get rid of these feelings…


If you know you don’t function well if you don’t get your beauty sleep, prioritize that beauty sleep!


If you know you’re body thrives off of more fitness-based, fast-paced workouts, rather than the drudgery of a treadmill or StairMaster or several hours spent pumping iron in the gym, join a boot-camp or CrossFit class that gets you in and out in an hour or less…


If you know you have a tough time getting motivated to move your body, surround yourself with motivation (awesome music, a cute workout outfit, a group class to socialize and sweat with others)…


If you know you have a tendency to get shin splints when you run, or impinged shoulders when you do a lot of pressing overhead, or poor elbow flexibility, spend 5-10 extra minutes mobilizing and working on your ‘weak areas’ before your workout…


If you know you feel drab when you drink Diet drinks or artificial sugars—even though they taste good…replace them with water spritzed with an orange, grapefruit or lime…


You get the picture.


More than anything, stop looking to rules, regulations for how to live—especially when it comes to your body—and do what is ultimately best and right for you.

Posted in Carey's Life, CrossFit, Fitness, Health, Personal Development | 2 Comments

The art of saving money (and feeding a family of 4)

Last weekend, my husband Kris and I had the opportunity to attend a Dani Johnson conference in San Antonio.


We’d been to a handful of these before, but let me tell you, each time we go, it’s as if we are hearing something brand new!


For those of you who are unfamiliar with Dani Johnson, the motivational speaker travels around the world every month to deliver her “First Steps To Success” and “Creating A Dynasty” seminars to thousands, all wanting to learn how she went from being homeless to having millions of dollars.


In short, from her bio: Dani grew up on welfare in a violently abusive and drug-infested home. She was emotionally, physically, verbally and sexually abused on a regular basis. The personal trauma and violent conditions that Dani identified as home were all she knew. Consequently, she was pregnant at 17 and homeless at 21. Instead of accepting what life had so far scripted for her, Dani rewrote her own playbook, chapter by chapter – and by 23 she was a millionaire. In the years since, Dani Johnson has become a multi-millionaire many times over, owns five companies with her business partner and husband Hans, is a best-selling author, internationally sought-after speaker and radio show host.


Pretty radical stuff, to say the least.


One of the questions she posed to the audience during her talk on money management really struck a chord with Kris and me.


She asked: “When you first started making money, what was one of the first things you spent it on?”


The answer for many?




As a kid, I can even remember going to spend some of my allowance money at the local convenient store on some kind of ‘grub’—bubblegum, a soda, a candy bar or bag of chips (this was before CrossFit, mind you).


And, when I first started actually making some money, more than breaking even on my rent and living off of tuna fish packets and peanut butter, one of the first places that money went was—food.


I could afford to go out to eat, I could actually afford to buy groceries.


While food is most certainly not a bad thing to spend money on (After all, we need it to live! And I prefer to invest in quality products more then junk food nowadays)…it is also an easy thing to spend too much money on.


How often do you go grocery shopping one week, only to throw away at least 1/4th to 1/3rd of those same groceries the next week because they went bad?


How often do you have food in the fridge at home, but neglect to use it, opting to go out to eat more often than not?


How often do you spend $15-$20 on one meal eating out at a restaurant, instead of stretching that $15-$20 between two to three meals, cooking from home?


It’s easy to do.


Well, this week, Kris had a brilliant idea to sit down as a family: myself, Kris, Stone and Savannah, and brainstorm a grocery list and meal plan for the week ahead, Oyr goal? To stretch out our food budget and groceries long enough to last us through next Tuesday morning when we leave bright and early for the CrossFit Games in California!


The planning session commenced with us all thinking through our schedule for the next week—the days and evenings we would be home and the days and evenings we would be ‘on the go’, unable to sit down or cook a meal.


For instance, we knew on Friday night, we will be at CrossFit Central’s Team Send-Off Workout (for the Games), so dinner would be more snacks than a sit-down meal, and Saturday, we will be visiting Kris’ parents all day, so we did not need to cover groceries for that day.


The final grocery list looked a little something like this:


-Mixed greens

-Romaine lettuce

-Brussels sprouts







-Grass-fed Beef

-Organic, sugar-free cereal and Monterey Jack cheese for the kids

-Unsweetened almond milk

-Chicken sausage


We had a bit more frozen meat in the freezer, and of course, the seasonings and condiments we would need for making things delicious, but otherwise, that was it.


Half of the battle was just sticking to the list when everything else was ‘in sight, in mind’, however, when Kris and the kids returned from the field trip to the store, Kris had a huge smile on his face.


“You’re never going to guess how much I saved.”




Saved $110 from last week’s bill of $200 for a family of four.


In total, he spent $90.


Now, we will see if this new method of saving really worked come next week if any other trips to the store happen to present themselves this week…but I am thinking, things are looking up.


A penny saved is a penny earned, and with a little bit of thoughtful planning and assessing what you really need for your weekly grocery stock up, you may actually surprise yourself.

Posted in Carey's Life, Health, Nutrition, Personal Development | Leave a comment




Where is the time going?

I cannot believe it’s already the First of July!


Time flies I guess when you’re having fun, and I can tell you most certainly that I am enjoying summer I believe just as much as most kids.


I love sunshine, warmth and beach time (On the horizon!…California, here we come!).


Summer is always the most opportune time to get back to the ‘simple things’ in life:


Catching fireflies.

Splashing in the pool.

Sipping lemonade (Spark)

Quality family bonding time

Homemade cobbler (Yes, it’s true. My mom makes some of the best).


A couple of weeks ago my husband and I loaded up the kids and a couple bags in the car and set out on the high open road to make the seven hour drive to Lubbock to visit my folks.


Six to Seven hours?!


The thought of simply sitting in a car for seven hours nearly exhausts me…Or rather, should I say once exhausted me.


Taking the time out of me and my family’s busy week to go visit ‘Nana and Papa’ during the summer, or really any time for that matter, was honestly something I used to dread.


Not the seeing and spending time with my parents—but just the effort it takes to get back to my home roots from the big city of Austin.


Nevertheless, I did so a couple weekends ago, and you know what?


It was awesome!


Home truly is where the heart is, and the 7-hour trek to my ‘old stomping grounds’ was so worth it.


The kids, Kris and I fled Austin at 11:30 a.m. on a Friday, seven hours later, we were in Lubbock by dinnertime, and the weekend festivities began. Simplicity: A birthday party celebration, helping my dad on the farm, mowing the lawn, going to the market with my mom, grilling out, sharing family meals, helping my mom clean out the garage…simplicity.


By 11:30 a.m. on Monday, we were back on the road to Austin, and home by that evening, only missing one day of work, and having made new memories for a lifetime.


All of this got me thinking…how often do we make things more complicated in our minds than they actually are?


Why, in my mind, was making a trip home to see my parents and creating new memories with my own kids, seemingly, such a drag?


Sometimes, we just need to be spontaneous, and just live in the moment.


Spontaneity is good for the soul.


I honestly always hesitated to drive home to Lubbock because it was so far, and if I was going to stay, I would ‘need’ to stay super long in order to make it “worth it.”


You know what I learned this weekend?


Carpe diem—seize the day.


If it is spent with ones you love, or doing things that make you tick…I guarantee, it will be worth it!

On a side note:


Thankyou for all those of you who have checked in on me and asked about my arm injury from Regionals.


To catch any of you up to speed: I incurred an Ulnar Collateral Ligament (UCL) tear, an avulsion (tear) of the common flexor tendon, from the medial/ulnar side of the elbow and partial tear of the radial collateral ligament ALL in my left arm,


The injury happened during the final event on the final day of the South Central Regional when the overhead squat bar came down wrong on my last rep.


Long story short…I had an MRI done and consulted with an excellent doctor who said, for now, (for at least 6-12 weeks total) we will see how my own body heals on its own before resorting to more drastic measures, like surgery.


To be quite honest, my spirits were pretty low during the first couple weeks, with my arm swollen up like a balloon, barely able to move it.


Now, with time, the swelling has definitely gone down and it, at least, looks like I have an arm again!


I can use my left arm for my daily living activities, but barbell lifting, pulling, pushing, and really any working out with my left arm, for that matter, has been put on hold.


I am trying to make lemons out of lemonade though, and recently spoke with an old running partner about lacing up our trail shoes to complete a 30-mile race this fall.


I am a firm believer in that life’s curveballs, and life’s injuries, are a time to make lemonade out of lemons…and I am a pretty darn good runner!

Posted in Carey's Life, CrossFit, Fitness, Personal Development | Leave a comment

Keeping our kids fit



True or False: Health and fitness is important as we age.




It’s a no brainer. As we grow older, health and fitness seemingly become more important.


However, for anyone of us, I bet you would say that the younger you start, the better.


The greatest wealth is health, and that is why our CrossFit Kids program at CrossFit Central is so important to me: Raising up kids who realize the power of fitness and nutrition.


Fitness is IMPORTANT across the lifespan, and it’s never too early to start or get your kids involved in active activities outside of their two to three days of P.E. at school.


Many of the kids I work with are not the star athletes on their sports teams, or even the kids dominating the playground game of dodgeball.


They are the every-day kids—average participants on a sports’ team or primarily getting their fitness through the occasional bike ride in the neighborhood or game of ‘Sharks and Minnows’.


I love working with the ‘average’ kid—teaching them the fundamental skills of core strength, coordination, proprioception and body awareness.


Do you work with kids in fitness, or are you a parent trying to get your kids more active and develop their body coordination?


Here are a few key points I stick to when working with young athletes in my CrossFit Kids classes:


  • Forget the weight. I rarely (if ever) use weights! Maybe a light kettlebell for goblet squats, or for my athletes who are a little bit older (12 or 13), maybe a training bar, but, for the most part, we stick to body-weight movements. If a kid can’t do a squat or a pushup with good form, why put a weight in their hands? Focus on helping kids develop the fundamentals.


  • Don’t focus so much on time and competition. Instead of doing AMRAPs or making workouts a ‘race’ for time—at the sake of risking good form—I focus on having the kids work through ‘sets’ or rounds at their own pace, doing the best they can for themselves. I try to make it as much of a ‘you vs. you’ experience, versus having the kids compete, all-out, against one another.
  • Monkey see, monkey do.  Parents do CrossFit and kids want to do what their parents do.  If you want your kids to be more active then twiddling their thumbs on video game controllers all summer, you set the example. Maybe it’s CrossFit, or maybe it’s some other type of fitness, but if you can focus on instilling good habits in your own life, chances are, your kids will do the same.
  • Nutrition is the foundation. I’ve probably said it time and time again—nutrition is the foundation for good fitness and overall health. I think they say something like 80% of your fitness and results in the gym are directly attributed to your nutrition. You want your kids to think better? Perform better? Feel better? Reach their highest potential? Nutrition for our kids can’t be neglected! They need vegetables just as much as we do. Veggies aren’t just for adults. I try to talk to my kids about nutrition during each session. Two of my kiddos this past week, in fact, reported, “I like carrots!” (Drew), and “I love kale!” (Gracie). What kid in their right mind likes carrots and kale? CrossFit Kids do! The more you instill good nutrition—and make it a normal part of routine, not just occasional, the more kids will adapt and discover that veggies, fruits, lean proteins and healthy fats do a body good!


Interested in learning more about CrossFit Kids at CrossFit Central? Programs continue throughout the summer and can be a great way to break up, otherwise long days of ‘I’m bored’ complaints as the weeks begin to go on.


Email me at careykepler@crossfitcentral.com





Posted in Carey's Life, CrossFit, Fitness, Health, Personal Development | 6 Comments
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