If you workout a good amount, then you no doubt have been properly introduced to the plank. For something so simple, it is a really powerful exercise that can:
- Improve Flexibility
- Activate the Core Muscles and Improves Posture
- Improve Your Mood
- Strengthen the Midsection, Upper and Lower Body Muscles
However, some folks say it may be the ‘best’ exercise for everyone: Reality Check: Are Planks Really the Best Core Exercise?
“they don’t work the abs in the most advantageous way and have multiple drawbacks. To build muscle strength,”
Planking, like any exercise, should not be done in a bubble – use it as a part of an overall strength and conditioning training program.
- Saturday: Boxing
- Sunday: Boxing
My company held a health and wellness fair yesterday and offered free 10 minute massages- a regular seated massage and also a shiatsu. I opted for both because a free massage is a good massage in my book. The regular seated massage didn’t do much for me- the women did not go hard enough for me to feel any benefit even after I asked her too. So while I am not going to complain about someone rubbing my back – it wasn’t the most fulfilling 10 mins of my life. But the shiatsu massage was amazing! I didn’t really know what a shiatsu massage was beforehand but I am sold on it. According to Google:
It’s a form of therapeutic massage in which pressure is applied with the thumbs and palms to those areas of the body used in acupuncture. Also called acupressure. Shiatsu, a Japanese form of acupressure involving finger pressure at specific points on the body, mainly for the purpose of balancing energy in the body.
As the massage therapist worked her magic, she told me how smart I was to do strength training. My bones will be strong and carry me for a while. Which brings me to why I chose
Today’s reason to exercise: to help strengthen bones and reduce the risk of osteoporosis.
And while osteoporosis is mostly talked about in relation to pre-menopausal women – we need to pay attention to men and children as well. And the fact is osteoporosis is affecting women younger and younger...
- 200 million women worldwide have osteoporosis; 10 million live in the United States. (1)
- 80 percent of Americans with osteoporosis are women. (3)
- A woman’s risk of breaking a hip due to osteoporosis is as high as her combined risk of developing breast, uterine, and ovarian cancer. (3)
A few friends have shared with me the news that two people at my previous job are leaving the company. These were not ‘friends’, heck you could even say, in some part, I believe my parting ways was due to the relationship I had with both of them. There are three sides to every story and I am sure they felt strong in the need to rid the team of my presence. Looking back – almost a year ago, officially, I realize that there was no way to patch up my history there and move forward. There was too much water under the bridge to allow me to sail smoothly on. I had to go in order for change to be ushered in there. It was good for me in so many ways and good for them in many ways. I get that now – but the way it happened is what really stung. And hearing that these two are leaving — and from the rumors — it wasn’t entirely up to them, gives me some satisfaction. And as much as I have moved on and try to choose the high road, I am still hurt about the way it all went down. I hope that karma visits both of them many times over.
Now that I got that off my chest, I read an article about building new habits. The idea is each month (or longer if necessary), focus on something you want/need to work on. If it’s eating healthier, take 30 days and focus on it. If it’s managing stress, 30 days – practice different ways to lessen or manage it. Want to write more, focus on it. I love this idea because it makes it seem less insurmountable and more snackable. If 30 days seems too stressful, make it 14 days or start with a habit that is fairly easy to modify. Like with anything – new habits come with consistency and practice.
Here are some good resources:
- 7 Tips for Building New Habits
- 5 Scientific Ways to Build Habits That Stick
- How to Build a New Habit: This is Your Strategy Guide
- Sunday: Boxing
- Tues: Boxing
- Weds: Boxing
It’s always peaceful and calm when the kids don’t have to rush and head off to school. Unfortunately, I have to head into work today which is a bummer because I could use at least one more day to my weekend. As expected, now that I am working full time, my house is starting to return to its disorganized, crazy state and I am starting to feel as if there is never enough time to get things done.
I’ve been sharing a lot of information on my new Facebook page Live Fit and Sore to complement the blog. I find so many links and articles that relate to living a healthier lifestyle and being well – but don’t necessarily want to add to posts daily. So if you are inclined, make sure you like my new community page. One of the things I have been sharing are reasons to exercise. Today’s Reason to Exercise: Improves your Posture
“Bad posture influences your risk of experiencing lower back pain, your energy levels, as well as your focus and concentration. If you’re constantly in a slouched position all day long and not using good posture, this is going to mean that there’s far less oxygen coming into the body and low levels of oxygen are one of the contributing factors to fatigue development.”
Here are some links to help you learn more along with some exercises you can incorporate to help improve your posture:
I came across this quote this weekend that I think we all need to take to heart: “Putting things in perspectives – It’s clear that the really happy man is the one who can enjoy the scenery on a detour.”
- Boxing: Friday
- Boxing: Saturday
- Boxing: Sunday
“We’re successful if person by person we help make a difference in their lives.”
Read this article about Elizabeth Holmes, who has made medical history and is now one of the youngest billionaires based on her invention. What’s amazing about her story is she took a risk, a leap of faith supported by a passion and a purpose and it paid off.. (an understatement as she is a billionaire now).
I’ve been doing a lot of thinking about following your passion and doing work that is meaningful to you and makes a difference in the world. When was the last time you sat down and really gave your life a good look, asking yourself if you are doing something that satisfies you and contributes to your happiness? For many of us – that sort of stuff changes, or we really have no clue what path we are meant to walk down. And I realize, in most cases life doesn’t allow us to just drop everything and try a bunch of different paths – but I do think we can choose to do something every day that gets us closer to figuring out what makes us happy.
Boxing 1 Hour
Today’s Reason to Workout = Improves Concentration
Dr. John Ratey, author of “Spark – The Revolutionary New Science of Exercise and the Brain” says that exercise improves your brain in the short term by raising your focus for two to three hours afterwards.
In the long term, it can even help starve off brain aging and Alzheimer’s. This works on the cellular level through neuroplasticity, the ability of the brain to improve itself with blood flow and levels of brain-derived protein.
A former co-worker at AOL of mine recently shared that she has been diagnosed with ovarian cancer. She moved away quite a few years ago but with the help of social media, we have kept in touch. We weren’t super close, but I had many conversations with her while we worked and have always liked her. The news has struck a chord and I can’t get it out of my mind. Maybe that’s what’s causing my funky mood. Scotty and I both have some post traumatic stress from his cancer treatment. I never know when and what will cause the feelings to come rushing back to me…
Even though the cancer is gone, the CANCER never goes away…
October is Breast Cancer Awareness Month. Did you know that one in eightreceives a breast cancer diagnosis in their lifetime?
Like with most cancers, we can all do our part in prevention that revolves around living healthier…
- maintain a healthy weight
- eating healthy including lots of fruit and veggies
- limiting alcohol
- no smoking
- practice acts of kindness
- decrease stress in your life
Here are some resources for information and support:
- 6A Boxing – 1 hour
A friend shared this quote by Marilynne Robinson and it continues to stick with me from the NYT Magazine:
“We were positively encouraged to create for ourselves minds we would want to live with. I had teachers articulate that to me: ‘You have to live with your mind your whole life.’ You build your mind, so make it into something you want to live with. Nobody has ever said anything more valuable to me.”
Let me take a minute to talk about the latest ramblings in the CrossFit community that relate to body image. Many folks are upset because The Box Magazine published an altered version of Camille LeBlanc Bazinet on their cover. Since body image is already a very sensitive issue in this community to begin with, I believe it was poor judgement by the magazine’s editors for photoshopping Camille. Does this magazine not know its audience??
And many folks are like who cares –if she is ok with it, then who are we to be upset?
I get that point but disagree with it because they are contributing to much bigger problem with body image and women. The community around CrossFit are some of the biggest proponents of changing body image misconceptions with showing real, strong women. So, to see this is just another example of how much work still needs to be done for the sake of the younger girl’s growing up. They see enough altered images and I would just have expected higher standards from a magazine that caters to women who are breaking the stereotypes – that’s all. The multitude of images that misrepresent women over and over and over again, contributes to a really f’d up women’s sense of self. It’s disappointing to see them join the crowd. I will show them my feelings by no longer supporting their magazine –as I have done with other mainstream mags as well and I encourage you to do that as well. I truly believe in being the change you wish to see in the world…
As a social media professional, their handling of the situation was so bad and added more fire to the fury: 5 Lessons to be Learned From the Camille Photo Controversy
In other matters…
I’m not sure it’s the changing of the season, the weather or the settling in of my new routine, but I have begun to feel unsettled and antsy. There is nothing ‘wrong’ in my life, but I don’t feel as if everything is ‘right’ either. As I start to try to figure out what’s going on, it’s also amazing to think about how much change has gone on in my life the past few years. Change in jobs, change in friendships and social circles, change in goals and perceptions. My kids and family have changed – Don’t you wish sometimes that you can make time stop??!! I know it’s a lot of deep thinking for a Monday morning for sure…
I know that change in general should be welcomed with open arms – it makes it easier to deal with but sometimes, it hits me hard and I go down with a thud – no worries, I get back up again.
Here is some information about Seasonal Mood changes: 10 Tips For Getting Through Seasonal Depression
- The Psychological Purgatory of Depression
- Paleo Poor: Your guide to the grocery store
- A Week of Paleo Groceries
- Should you be napping?
- Friday Boxing
- Saturday Boxing
- Sunday Boxing
- Kale is low in calorie, high in fiber and has zero fat.
- Kale is high in iron.
- Kale is a great anti-inflammatory food.
- Life Lessons: Harvard, Schmarvard; Why Getting Your Kids Into College Should Be the Least of Your Concerns
- Health: How Sleep Deprivation Fries Your Hormones, Your Immune System, and Your Brain
- Health: Medical Mysteries: What was causing a woman’s chronic digestive distress?
When was the last time you actually spent time creating something? For me, it had been a very long while. This weekend I met up with a few of my girlfriends and we attended a painting class at Painting with a Twist. The idea is you get a group of friends together and get a step-by-step instruction with an experienced local artist. Everyone paints the same painting -but what I loved about the result was each of our masterpieces was completely different. We all see things differently.
When I finished my painting, I was filled with such a sense of pride and when I walked in the door at home, my son didn’t believe I actually painted it! And I keep sharing pics of it to my friends because –well I think it’s so awesome and I DID IT! It also got me thinking about things we can all do to feed our souls, make us happier and satisfy our desire to see something through.
According to 50 Things You Can Do To Improve Your Self-Esteem, doing something creative can help improve your self esteem and can help improve depression. What I realized as well is that most of us don’t make anything regularly. We buy and consume. The moral of the message is get out there and make something -Paint, design landscaping, craft, knit, sketch, sew, build- if you want to feel better!
- Life Lessons: How To Finally Make Your Home Smell ‘Good’
- Life Lessons: In battle against rude people, kindness is a powerful weapon
- Fitness: Easy Endurance: Using the Magic 180 Rule
- CrossFit: Iceland Annie’s fight back to the top of the CrossFit Games
- CrossFit Sterling workout