Lead a Fit and Healthy Life
Archive for April, 2010
Wednesday
02 years ago
Warmup:
2 min jump rope
Core:
general stretching
2 rounds:
Stability Ball crunches
ball scissor twists
ball 83s – ball between your legs, legs straight. When you do the sit up, bend your knees with the ball and touch the sides of your ankles.
2 rounds:
reverse crunch on your stomach
stomach back kicks
workout:
2 rounds:
PowerStation: 100lb bench press (10)
OH sit-up
35lb kettlebell figure 8s (20)
75lbs power clean squats
plyo-push-ups
double rope waves
PT Station:
3 min each station AMRAP:
burpees
85lb hang cleans
65lb push press OH Squats
I am still trying to regain my power clean form. I am pulling up way too early and seem to pause and think about it which then slows me down. Arggh…frustration!
So, I took Hannah who just turned 8 in March to her first eye dr appointment with my friend Dr Tina. It is confirmed she has her Momma’s eyesight – which is not necessarily a great thing – so she needs glasses. I am so thankful that she saw it as a good thing and we picked out 2 really cute frames and she is excited to get them. For me, I had mixed emotions about it and I am not sure why. I had glasses at a young age, so I know it is no big deal but maybe it’s the start of her not being a little girl anymore – or maybe I am just being an over emotional Mom. You decide. From advice I received – we ended up choosing 2 pairs and will be waiting for them for about a week thanks to our insurance plan.
Nuts: Impact on Weight and Health
02 years ago
Nuts: Impact on Weight and Health.
I like to eat almonds to get some extra protein from time to time. I do remember that a nutritionist told me to be careful if I am trying to lose weight though – and nuts should generally be off the menu when that is the case. They do have a ton of benefits so I guess if you can keep the quantity in check – it’s a safe bet.
How about you? Do you have issues just eating a “handful” of nuts?
The Dirty Dozen
02 years ago
My friend Dianne sent me this image this morning. We had gone out for coffee last week and were talking about what foods we should consider buying organic. Hope you find it helpful too!
(I have no idea where this image came from – so if it’s yours, no copyright infringement intended)
Challenging but achievable
02 years ago
by Stephy
in Fitness/Exercise
Warmup x 2
shuffle
pushups
checkpoints
skip jumps
Core x 2
partner ball toss 14lb
partner situps
25 reverse high 5 pushups
workout
20,16,14,12,10
45lb split jerks
100 jump rope
wall ball squats
200m run
25lb kettlebell swings
I downgraded the weight I am using for the split jerks. My foot is still sore from my fall last week and I realized that the 65lbs is not only physically too heavy, mentally it is too. I finished the workout in 29:00 min and felt great after wards, like it was finally the kind of workout that I should have each and every day. There is something to be said about making a workout challenging but achievable at the same time. I think one of the issues I have been having at Plumbline was that many times, the weight was just too heavy. I spent much of my workout struggling to do the reps on one particular station instead of getting through the workout. It can be hard but do-able and you still are improving…
Notable News
02 years ago
Boston Marathon Great for Winners; What About the Rest of Us? – Health Blog – WSJ.
The debate over whether running marathons is a fine form of exercise or dangerous to your health, however, isn’t likely to stop any time soon; arguing the pros and cons of long-distance running is practically a sport in itself. The Boston Globe takes a look at the “calamities small or large” that can afflict runners during the 26.2-mile event. The story mostly focuses on the less serious problems – muscle cramps, tendinitis, blisters, banged-up toenails – that are a pain, but aren’t going to kill you.
Harvard Docs to Insurance Companies: Drop the Big Macs – Health Blog – WSJ.
Should life and health insurers be investing in the stocks of fast-food companies?
Researchers at the Cambridge Health Alliance, which is associated with Harvard Medical School, say no, citing the downside of fast food — associations with obesity and other health problems, heavy marketing to kids and the the chains’ environmental impact. Insurers, however, do have a responsibility to share- or policyholders to maximize returns, and that may include investments in companies that don’t share their health-promoting mission, they say.
You, your doctor and the Internet – latimes.com.
Should a caregiver ever Google a patient? Would you ask your physician to be a Facebook ‘friend’? Ethical questions abound, and the doctor-patient relationship is at stake.
Kettle bells for every workout – latimes.com.
The growing popularity of kettle bells, the primitive-looking bowling-balls-with-handles that deliver a great all-body workout, has given rise to similar products with more flexibility. Available now are weight-changeable kettle bells that can be customized to new fitness levels, for different family members or even during a workout — so you don't have to own more than one. Below, find four innovative ways to throw your weight around. — Roy M. Wallack
I discovered this great website one day See Adam Train at http://seeadamtrain.wordpress.com while searching Twitter and it really has offered up some great info and resources - Including this site about running barefoot. Current popular thinking suggests that perhaps running barefoot is a lot better for us than we ever even considered. I keep hearing about this approach from many different people, it is worth looking into.
It’s raining, it’s pouring…
22 years ago
Plumbline Workout was moved inside because of the rain. Many times MT will have us do the workout outside no matter what — and for the most part I don’t mind getting wet. The thing is there were puddles and it was pouring…just doesnt make it the safest situation to be in.
warm-up
rockette kicks
backward lunges
bounding
high knees
core
crunches (group did rocking knee roll ups)
6in flutters
placement sit ups
25 bottom up push ups
workout
AMRAP in 60 secs per station/ 3 rounds
SDHP (65lbs)
200m run
25lb db push press squats
65lbs backward row/bicep curls
box crossovers x2
Kimmie - Double Under & BOSU master
A shout out – it’s Kimmy’s birthday today!
Happy Birthday Kimmy aka BOSU/Double Under MASTER!
12 years strong
02 years ago
12 years ago today, I married one of the greatest people I have ever met. We met at Aol. in Tucson, Arizona and from our first date on – we knew we would be together forever. I truly believe that when you find your perfect fit, you just know it – Scotty is my perfect fit.
I look at this picture on the left and realize how little we knew. We were so young. We went to Las Vegas to get married April 25,1998 – the start of our “official” lives together -
Who would have thought back then – bright eyed, young and full of adventure – we would be where we are now. We have been through so much together — great, great times and really, really and I mean really hard ones too. We have been to Disney way too many times together but each time – Scott astounds me with his kid like quality. We have been lucky enough to have created 2 of the most amazing children we have ever met and Yes, I recognize the bias but whatever! I laugh more when I am with him, I feel safe when I am with him, and I feel happy with him in my life.
After 12 years, I still look at Scotty and feel love.
Hammer Down
02 years ago
by Stephy
in Fitness/Exercise
I was invited by my friend “Florida” to take a xfit class this morning at a xfit facility that she recently joined.
Hammer Down Crossfit is located in Chantilly off of Rte 28 and 50.
It’s a co-ed mix of experienced xfit’ers and newbies. Everyone was very friendly and encouraging. Warm up was practicing of air squats and while you did them, the trainers went around and made sure everyone was in proper form.
The WOD was:
“Team Angie”
In 2 man teams:
100 pullups
100 pusups
100 situps
100 air squats
Coach’s Notes: Only one person is working at one time. Other person is holding a plank position.
While you were working – the 3 trainers went around to make sure everyone was using the right form and for encouragement. Because I was only a visitor – they paired me with someone that was not at my ability level and had us do a total of 50 reps as a team. I ended up doing more of the reps because of the level difference and held the plank a lot longer than I would have liked. It definitely allowed me to get a feel of the place.
Cool down was using weighted pins and a pvc pipe to work out the shoulders more. Then we did a general crossover stretch on the floor.
I didn’t feel that I got my normal Saturday workout – so when I got home, I took a short run to watch Nate at the school play soccer. I then encouraged Hannah to run home with me. She kept up really well.
If you are looking for a xfit experience that won’t intimidate you – Hammer Down Crossfit in Chantilly is your place!
Thanks Todd for letting me try it out. And I was told that as an opening special – Saturday’s are free for anyone that wants to attend and try it out!
Notable News
02 years ago
Burger King reeling under Mimosa hangover.
Child advocacy and alcohol groups are crying foul over the company's introduction of a pretend alcohol beverage. Fast food stores, such as Burger King, are favorite destinations for children and teenagers, they say. And for the restaurant chain to serve something even remotely connected with alcohol is “disastrous,” says Michele Simon, research and policy director at the Marin Institute, a California-based alcohol industry watchdog group.
Schwab survey says kids with chores become money smart.
I know that I had chores when I was a kid. Sometimes I think the kids of today at least in my circle are a bit too comfy in their lives. My kids have age appropriate chores in an effort to make them appreciate things around them but also because with both of us working, I simply have to rely on them to do certain things. We are a team. What about your family? Do your kids have chores?
Social networking makes it easier for patients to ask for help – CNN.com.
Many cancer patients …have a hard time asking for the assistance they need with household chores and other daily tasks. While patients feel guilty about inconveniencing others, their friends and family often don’t know how to best offer their support…a social networking tool, aims to help cancer patients manage information about their care, get their questions answered and interact with others who can aid them in their treatment.
Why people swear by the neti pot – CNN.com.
Although doctors have long known that a saline solution can help unclog sinuses, the practice has gotten a newfound popularity with the “neti pot,” a teapot-shaped container that flushes a saline solution through the nose –in one nostril and out the other, taking with it mucus and rinsing away irritants.
Can Food Make Kids Smarter? A Free Event for those in Loudoun
02 years ago
A Free Event for those in Loudoun County or for those that want to drive there! (thanks to my friend Patty for sending me this info)
Food for Thought: Can Food Make Kids Smarter?
Tuesday, May 4, 6:30-8:00
Curiosity Zone
By popular demand, Beverly Seng will return to the C-Zone to talk about nutrition and how it can affect our kids’ brain health, behavior, and school performance. Her talk covers:
- How common food additives affect children’s ability to learn.
- How refined carbohydrates can affect children’s brain function and how parents can begin to make positive changes in their children’s diets.
- Various types of fats and how they affect children’s brain function. Distinctions between saturated, unsaturated, and trans fats.
- Why certain fats, such as DHA and arachidonic acid, are essential for brain health, whereas others, such as polyunsaturated vegetable oils and trans fats, are damaging to the brain.
- The importance of saturated fats and cholesterol in children’s diets.
