Need a Spark?

  I walked away from a coffee addiction.  Adding just one Spark allowed me to give up my morning coffee(and donut) and afternoon soda pop (and candy bar). Small Changes. Big Results.

24 DAY Success

Click on the photo to read about Zach’s awesome success witht he 24 – Day Challenge it will link you to SaraB’s Blog which is full of great recipes! “My favorite part of the challenge was it was simple and easy to follow. It wasn’t a drastic change in food intake like most diets. It’s … Continue reading →

Why I crossfit…

Great article from ShorelineCrossfit I had to repost this….take a few minute to read – Thanks for the post ShorelineCrossfit! Come Check out http://www.crossfitdesmoines.com For a second, I’d like you to imagine that you aren’t you…Imagine that you don’t CrossFit, much like the majority of the world does not. You get up, go to work … Continue reading →

“our sport is life” check out crossfitdesmoines on whotv13 –

I made the video…look for the purple shirt…I am still a good ‘before’ photo! kjw here is the link…http://www.whotv.com/videobeta/200484b8-572d-4a53-bf2f-0fba96b76f38/Sports/Workout-of-the-Week

Check out Crossfit Des Moines

Most of this post is from Crossfit websites or Crossfit Des Moines’ site… CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, … Continue reading →

Tony Horton’s 11th Law of Exercise

I thought this was a great article. Too many times people go for the easy way out.  I get people asking me about his crazy “24 Day Challenge thing”  24DC is not a fad beachbody in box solution.  24 Day Challenge gave me tools to break the bad habits I was accustomed to living. It … Continue reading →

Products that work.

I am seeing amazing results. Advocare and Crossfit Des Moines is a perfect combination – that works for me! Meal Replacement Shakes are a great way to start the day. Protein to get you going and fight of morning hunger! Spark and Catalyst to fuel my mornings. Throw in a SLAM after workout and I … Continue reading →