Get Dressed and Michael Gonzales: Leading by Example

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Cass Clash!

Working out at the gym every day is fun, but sometimes you have to break out of your comfort zone and try something new.

For those who have been curious about competing but weren't sure where to begin, we've got an event for you: CFPB's own in-house competition on Saturday, December 14 at 9:00 am.

And this one is a team competition, so, as Bryan says, "If you don't do well, just blame your partner!"

Pair up with your favorite same-sex workout partner and join either the beginner or intermediate division.

Not So Fast! food truck will be on hand, selling their local and pastured meats and eggs, wild-caught seafood, and fruits and vegetables.

We have space for 20 teams, and there are still a few spots available in each division. Sign-ups will close in two weeks, so come join the fun!

If you don't want to compete, come down to cheer your fellow CFPB athletes on. Click here to RSVP and to get all the up-to-the minute information.

Get Dressed

This month I have a simple piece of advice: stop buying salad dressing.

I haven't purchased store-bought salad dressing in years. Homemade dressing is cheaper, healthier, and tastier than anything in the grocery store. It's also incredibly easy to make. I promise.

There are of course complicated (and delicious) salad dressing recipes, but save those for special occasions. We eat salad every night, so my priority is speed.

I usually have dressing mixed up in a jar, but sometimes that runs out and I realize just as dinner is ready that I need dressing, so I turn to the easiest recipe imaginable.

In The Bowl Dressing

Once you have your green salad ready to go in the salad bowl, grab some extra virgin olive oil, balsamic vinegar (or some other vinegar, but balsamic is my favorite), salt, and pepper. Pour a little olive oil on the salad. Start with less than you think you need, because a little goes a long way. Then pour on the vinegar. The ideal ratio of oil to vinegar in dressing is 3 to 1. That's three parts oil and one part vinegar. (However, that's just a guideline. I like my dressing a bit tart, so I go heavy on the vinegar.)

Sprinkle on some fresh ground pepper and some good-quality salt, toss the salad, then taste a bite. Adjust to your preferences, and you're good to go. Some of my favorite salads have been made with this dressing, and I like that it's a little bit different every time.

In The Jar Dressing

If you have an extra two minutes on your hands, try making dressing in a jar. It's also a good starting point if you've never made dressing.

I start by crushing a garlic clove with a knife, removing the skin, and putting it in the jar. This infuses the dressing with a bit of garlic flavor, which intensifies over time.

Then I add about 3/4 cup olive oil, 1/4 cup balsamic vinegar, salt and pepper, and a teaspoon or two of mustard, either Dijon or whole grain.

Put the lid on the dressing, shake well, and taste. Adjust seasoning as desired. From there, you can customize as you like. Here's some good ideas about what else to add.

Happy dressing!

-Hilary

CrossFit PB "IN THE WILD"

Halloween--CFPB style!

Michael Gonzales: Leading by Example

We are "the community of people who have decided that easy will no longer suffice." We spot each other, we push each other to work harder and we give each other pats on the back for a workout well done, but how well do you know your fellow CrossFitters?

It takes a lot to get 34-year-old Michael Gonzales upset. After spending 15 years in prison, five of those years in solitary confinement, Gonzales has a healthy sense of perspective.

He also knows how much exercise, and CrossFit in particular, is essential to his recovery and to his work as a sober coach and sober escort.

Gonzales had a rough start to life. "I grew up in gang life in California. Gang activity, selling drugs. I was looking for camaraderie, and found that in gangs," he said.

He did stints in juvenile hall, went to prison in 1997, and was free for a short time. Then Gonzales got a 36-year sentence for drugs, guns, assault, and aggravated assault. Thinking he would spend the rest of his life in jail, Gonzales gave up.

"I just wanted to maintain and hone my skills as a criminal," he said.

Gonzales continued to use meth and heroin, and got into trouble so many times he spent five years in solitary confinement. Everyone had given up on him, including himself.

"I didn't have the idea of getting well in the hole," Gonzales said.

Then, some hope.

Gonzales won an appeal, and his sentence was cut in half. He finally got out of prison, but 6 months later ended up incarcerated again.

Landing back in the exact same cell opened his eyes. He had what he calls a "spiritual awakening" and decided he was done with gang life, with drugs.

Once he got out of prison, about five years ago, Gonzales immersed himself in the recovery world. He worked in a treatment center and as a sober coach, helping other people stay clean.

Although Gonzales spent a lot of time in the gym, he wasn't happy with his weight. Then, about a year ago, Gonzales tried CrossFit at CrossFit Pinnacle in Ocala, Florida.

"I saw a transformation in just four months," Gonzales said. By starting CrossFit and changing his diet, Gonzales went from 320 lb. to 270 lb. in less than a year. Getting in better shape helped Gonzales feel like a better role model of health for his clients.

Gonzales' work brings him frequently to San Diego. When he's in town he's a daily fixture at the 6:00 am class at CrossFit Pacific Beach.

"Other than (CrossFit Pinnacle), CFPB is the best gym I've been to," Gonzales said. He said he loves the focus on strength and technique, and the quality of coaching.

"I lead by example," Gonzales said of his work as a sober coach. He feels that health and fitness is an important part of the recovery process, and his goal is to inspire his clients to eat better and get into shape.

"Once you reach them, they are hooked," Gonzales said. "It gives them hope. They are just looking for hope. And if I can change ... anybody can."

Gonzales is back in Florida until December, when he'll return to San Diego and CrossFit PB. Wherever he is, he'll keep leading by example, keep pushing himself to get better.