Live Fit and Sore
Lead a Fit and Healthy Life
You Are Who You Hang Out With
01 day ago
Yesterday, I posted the quote from Mohammed Ali around the Fake it till you make it theme. And it got me thinking more around this topic. What do all of those successful people do that others don’t? What is it about certain people you meet that draws you to them and makes you want to follow them? Are there things we can do to help ourselves become the successful people we envision –the fake it until you make it mantra put into action?
6 Things Extraordinarily Successful People Do
I think one of the most important things to do is to surround yourself with good, quality people. People who reflect who you want to become.
You’ve heard it before; successful people surround themselves with smart and resourceful people. Great employees, advisors, mentors, and coaches are crucial to success. Extraordinarily successful entrepreneurs listen as others express their opinions and advice and are able to trust other reliable people to carry out parts of the mission.
You want to be healthier and happier? Start seeking out people who are. Go to things and events that those types of people go to. Seems obvious but think about how stuck in a rut we all become at times and how we hang out with the same people and do the same things just because it’s what we have always do. Decide to change and don’t lose focus. Day by day is how it’s done!
warmup
200m jog
10 squats
4 Sampson Stretch
4 Instep Lunges
10 Squats
3×5 Deadlifts
warmup was workup to 100-110% of 5×5 RM
165# for 3 Rounds of 5 Reps
WOD
40 15# Slam Balls
160Ft Bear Crawl
30 15# Slam Balls
160Ft Bear Crawl
20 15# Slam Balls
160Ft Bear Crawl
time: 10:05
Jump and a Net will Appear
02 days ago
Recently someone told me jump and a net will appear – and I have really taken that to heart. In many decisions I have made to help improve things in my life. I decided to get serious about things that just weren’t working out for me and instead of doing what I always do -put up with it and move on, I decided to say Nope. Enough is enough. And the last few weeks, has proven that it is indeed true — Jump and a Net Will Appear. I just feel better, more refreshed and good things are happening all around me.
And it’s nothing earth shattering to share either –just good vibes, a better outlook and I just feel better. There is a lot to be said about just changing perspective and trying something new to help bolster your sense of happiness and get you back on the right track. Ok, enough unicorns and princesses for this morning…
My workout was tough. It’s hot and muggy outside and adding box jumps to a burpee is just not called for. In fact, it’s downright mean.
warmup
200m jog
10 Squats
10 Push Ups
4 Instep Lunges
4 Sampson Stretch
10 Squats
WOD
18min AMRAP
8 Ring Dips
10 Burpee Box Jumps
100m Farmer’s carry 25# dumbbells
100m Jog
total 4+18+100m
Isometrics
Bench Press Ab Work (Try this one, sometime!)
Lying on back with end of bench above butt, hang on to bench and bring knees into chest, straighten legs and slowly bring them down, pausing at parallel for one sec before repeating. 3 Rounds of 12 Reps.
Busy Busy Day
0 
I took the day off to take Hannah to the orthopedist to have her wrist looked at — well she is now in an arm cast. I am sure the novelty of it all will wear off in a day or so. It will be a long four weeks for my baby.
Today was a rest day for me and I was more than happy to do it. I am so so sore.. mostly in my quads. I think it may be from rowing since I did a ton of that yesterday. But i will be back at it tomorrow…
Here’s a few interesting articles I have read that I think you should read too:
- Can’t afford CrossFit? No Problem!
- How Paleo Became a Lifestyle For Me (Guest Post)
- Dear American Consumers: Please Don’t Start Eating Healthfully. Sincerely, the Food Industry
- Recipe: Jazzy Little Meatballs
- Recipe: Sweet Potato Shrimp Cakes with Bacon
- Sweet Potato Shrimp Cakes with Bacon Guacamole on the side
Cakes:
3 sweet potato peeled and grated
8-10 tiger prawns/shrimps peeled
4 free range eggs
1/2 yellow onion chopped
Salt and pepper to taste
2 – 4 tbsp coconut oil for frying
Heat the coconut oil in a skillet on low to medium heat. Mix the sweet potato, eggs, onions and salt and pepper in a bowl. Take a handful of the mixture, form into a pancake then push one large shrimp on the center of the pancake. Fry shrimp face down for about 4 minutes on low to medium heat. Turn the pancake on the other side when the shrimp is cooked. Fry for another 2-3 minutes until it is cooked through.
Life is Short – Appreciate
04 days ago
It’s days like this that remind you how lucky you are to be where you are –and how in an instant life can be altered. The stories out of Oklahoma City after the tornado are heartbreaking. And I find that it’s too painful and heart-wrenching for me to talk or read about the children hurt and killed — I keep thinking about it in a selfish way. Those could be my babies, when in fact they were someone’s babies and how it’s just over. Their entire life is altered in the blink of an eye.
Appreciate all you have and don’t waste time with the stupid shit we all get wrapped up in from time to time. It’s just not worth it in the end. What is worth it is to surround yourself with good people that you love and love you. Everyone’s time will come — and none of us know when.
Here’s a wonderful story among all the tragedy: Okla. tornado survivor finds dog buried alive under rubble
I had a great workout this AM but it sure pointed out that taking a short break –even just two weeks–can remind you that you are only as good as your last workout. I am S O R E!
Warmup
- 200m jog
- 10 squats
- 10 push ups
- 4 Sampson Stretch
- 4 4 Point Instep Lunges
- 10 Squats
Strength
5×5 Bench Press
95,95,95,95,105
WOD
3 Rounds 1min each station
- Row
- Thrusters
- SDHP Kettlebell
- Rest
It was tough. I had issues with catching my breath — it’s muggy and this place has a lot of new construction dust still but I pushed through best I could. Do what you gotta do today to get some fitness in!!
Embrace Change
0
Yesterday, I did my second 5K of the season for a great cause –the Joe Cassella Foundation 5K. I didn’t know Joe, but have come to know his wife Gina and she is a very special woman. The gang from CFI Endurance all gathered to run together and it was so fun. It was a great way to bring everyone together to help one of our own. That’s what really matters at the end of the day. Helping one another out and being there for someone when it really matters. I came in 72nd overall in the women’s division and 13th in my age group. There were 272 women running –so top third isn’t too shabby. Again, not my best 5K time but it was better than the Chris4Life one and I did focus more on form than speed. I would never consider myself a runner, but I am sure improving and that’s what counts.
So – for the remainder of May, I am going to try a different approach to my fitness routine and get some different coaching at a different gym. Don’t panic – I think its important to see how other gyms in the area approach CrossFit and I am burnt out, so I am hoping having some different coaches will help me regain some of my mojo when it comes to lifting. I plan on returning to CFI in June — if all goes well, but for now I am attending a local CrossFit gym that just recently opened. Good guys — have a lot of strength training under their belts.
This morning we worked on a bit of strength and then did a mini metcon which was deceptively hard as usual.
warmup
200m jog
10 squats
4 sampson stretch
4 instep lunges
10 push ups
10 squats
5×5 Back Squats
Warmup to your 5RM back squat
WOD
EMOM for 12mins
4 Burpees
8 KB Swings
10 Sit ups
total rounds 11 hard, yucky rounds!
Right or Happy – Your Choice
0Funny how things can pop out of nowhere that lead to great opportunities –or at least the possibility of great ones! I am meeting with an old friend this morning to catch up and discuss a possible opportunity for me to further expand and grow. I will share more when I know more! Just keep me in your good thoughts!
It’s been almost two weeks now since I took a break from CrossFit. Kinda odd how fast it has gone by –but I think I am ready to head back but of course it’s also time to mend some fences and start with a fresh perspective. I was thinking about how do you handle when you are ready to move on but the others may not be?
What to Do When You’ve Made Someone Angry
I keep thinking about what my big brother told me –who cares who is right or wrong. It’s not about that and no one is keeping score. He’s right of course. If it will make things progress and help move everyone past the issue, then I am happy to stand up and own the mistakes. It doesn’t really matter in the end anyway. Do I want to be right or do I want to be Happy? For me, the answer is easy..happy, hands down.
Last night, I took the kiddos to football practice and while I was waiting for them, I went for a two mile run. I hear so many times about how busy parents are shuttling their kids back and forth to practice. Why not figure out a way to get your fitness in regardless of where, who, what you have to do. It may not be ideal but as long as you are moving your body, breaking a sweat – it counts!
Presenting the Ruritan Citizenship Award Recipient: My Daughter
01 week ago
Sometimes, the universe speaks to me so loudly, letting me know I am doing the right thing. I saw this today from coach Zach Even Esh, who I met briefly last summer:
Training Tip: If you train hard you must also rest “hard” – both are equally important
I am sure it’s no surprise to anyone who knows me, this laid back approach to training the past week and a half has been very odd and unnatural to me. Mentally, I feel so much better though. And I am definitely starting to feel happier and more organized. I think I was just so amazingly burnt out and overwhelmed and had no way of putting the breaks on it – so it started to seep out and affect some other areas of my life. Things you wouldn’t even connect with my fitness routine, but now that I am well rested and feeling better, those things are working their way out.
Last night, my amazing daughter Hannah was given a Ruritan citizenship award –one was given to one student from each of the local schools and Hannah was chosen by her principal and a group of teachers. I was so proud to see her up there, being recognized for how amazing, sweet and caring she is. From the day she was born, I knew she had a special sparkle. I am so lucky to be her Mom –
And to top it off, I sent her preschool/Kindergarten teachers a note about her winning this and one of her most favorite teachers came to surprise her and watch her get the award. I am not sure he knows how much that meant to her and us. He’s a very special guy –
Sharpening Your Edge
0
We have had a woodpecker in our yard for years and every year, that darn thing uses our gutter as his piece of wood to make the loudest alarm clock in the world. I forget that he does that and boy do I get woken up from a deep sleep.
The dangers of Spring right?
Yesterday, I read Lisbeth’s post:
Using Your Discontent It’s a sad truth of the world that the discontented achieve more. Frustration breeds progress. Pissedoffedness powers the world.
This summed up so much about me — I am never just ‘content’ with the status quo and as I said last week, it gets me in trouble. I have no patience for people who just want to get by or don’t want to make themselves and the situation they are in better. In my book, you should always be making progress in your life.
When was the last time you took some quiet moments and really thought about where you are in your life?
- What isn’t working?
- What is?
- What are some hobbies or dreams you had years ago, that you never went after?
- Are you happy?
- What is preventing you from going after them today?
I read on CrossFit Invoke’s site encouragement to work on something this week, skill wise, that you want to make progress in:
This week pick something and work on it. It can be something you’re bad at, or something you’d like to sharpen your edge on. Check with the coach before you start popping out muscle ups and be sure its ok for you to work on your CrossFit skills on the side of class or better yet during open gym!
Long ago in the early days of CrossFit, CrossFit Seattle came out with a hierarchy of skills. Some of the older WOD books have the skills listed. If you’re up for a challenge you could start checking where you’re at. You can view the skills at CrossFit Seattle’s site here (the links are on the upper right corner of the page)
And I thought, this is a great idea for everyone and not just CrossFit related. It could be your wake up routine, or keeping your house organized, or being nicer to people you work with. Whatever it is, decide that for 7 solid days you are going to work on improving it!
Take Responsibility For Where You Are
01 week ago
Working out really does help with SLEEP. I got my fitness in yesterday evening and I gotta tell you, I slept so so so much better. And just feel overall better this morning. It was a tough workout too!
Warmup
200m run
Squats
Push Ups
Instep Lunges
Squats
WOD
5 RM Backsquat 155#
Mini Rowing Helen
3RFT
400m Rowing
21 KB Swings
12 Strict Pull Ups
time: 16:24
I have been doing some thinking around Taking responsibility for your actions. Why are you where you are today, whether that means you are in a good space or bad. We are the product of the choices we make — are we out of shape and overweight? are we unfulfilled in our careers? There may be a myriad of reasons why things are the way they are but it does come down to making choices. We can always choose to change our status quo. It’s probably the harder route and scariest, but in the end it could be worth it. Why not decide to make one change today — big or small. Who knows, it could be the smaller ones that end up being the most fulfilling.
7 Timeless Thoughts on Taking Responsibility for Your Life
Not taking responsibility may be less demanding, less painful and mean less time spent in the unknown. It’s more comfortable. You can just take it easy and blame problems in your life on someone else. But there is always a price to pay. When you don’t take responsibility for your life you give away your personal power.
Oh No! I’ve been Glutened!
0I had a really wonderful Mother’s Day – and totally did not follow my normal eating habits. I even had –ready for this??? Pizza! And I enjoyed every single bit of the million slices I ate. When I got home – however, it was a different story. I had a Gluten Pregnant Belly. I looked in the mirror and seriously, my stomach looked bloated. I had read recently about this phenomena –and then saw a picture of it in action. I had never really thought about this although I know that my whole life I have had this stomach bloaty look even when I would eat so called healthy — whole wheat bread, cottage cheese…you know that drill. No matter what I did, I could not get rid of the belly. Until I got rid of gluten!
I didn’t workout all weekend — which is so odd to me. The oddest thing is that my shoulders and calves are sore.. The calves are from the run I did on Friday and the shoulders – that’s from the weeks and weeks and weeks of CrossFit. They haven’t had a good rest in a very long time. Scott also mentioned that the mycobacterial rash on my legs is looking better. Could it be that a good, solid rest is the ticket for it to heal completely? Who knows –but it’s been a very hard mental exercise for me too.
I’m going to go to a new gym tonight just to mix things up on my extended break from CFI. See what some of the other local gyms are doing, and how other trainers coach. I am thinking of it as a learning exercise to bring back when I return.
We are still going strong on the next 30 day challenge, but I have noticed that some of the athletes are losing steam. I posted this for them this morning. I hope it helps you all too!
50 Ways to Stay Motivated to Lose Weight
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