Lead a Fit and Healthy Life
Archive for January, 2011
Champion of Health and Fitness
011 months ago
My kids and I showing our muscles
Superintendent ‘fits in’ at Norris.
We have to inspire and educate kids in being fit and healthy. The more schools that place value and encourage it — the better off we all are! I have given a online speaker session about ‘Creating Fit Families’ on behalf of K12 this past Fall: http://bit.ly/gKdYm7
Jumpin’, dancin’ and groovin’. From teachers to students and even administrators, Norris Public Schools is trying to incorporate fitness into its daily schedule.
Norris superintendent Dr. John Skretta was recently named a “Champion of Health and Fitness” by Fitness magazine.
Skretta said he was honored to be selected as an individual – and keeps some lofty company with actress Jessica Biel, fitness trainer Jillian Michaels and First Lady Michelle Obama – but felt the award was for the entire Norris district.
“It’s been really flattering to be included in that and to be a person who can serve as a spokesperson for an active lifestyle and getting people up and moving,” Skretta said. “I’ve been fortunate to be in a leadership position where I can promote that agenda.”
New Beginnings —
011 months ago
Great workout at Crossfit Impavidus this morning. Going to a new box is like getting used to a new boyfriend. They don’t know much about you yet, they think they like you, you have stuff in common but it’s still not super comfortable. I am sure it will be pretty soon. It’s a good group working out and Coach Nick is awesome. It will take some time for me to feel completely at home but I can tell I will. Also, I get an extra 15m of sleep because the class starts 15m later, and it’s much closer — so no 15m drive for me! I may even get an extra 25m sleep once I get used to this new routine. More sleep is a win in my book!
When I got there and saw the actual WOD was 12m, the first thought was that’s it!!?, but after doing it — it kicks your butt. I burned more calories doing that workout in 12m than I did in my old camp, although I did do heavier weights in the latter. Crossfit’s philosophy is keep moving and when I used to do heavier weights, I had to stop often because it was simply too heavy. Lowering the weights allows me to keep moving, which allows me to burn more calories.
Warmup
20 jump jacks
burgener warm up
10 push ups
PVC Pass Thrus
Skill
Snatch
WOD
AMRAP
50ft Walking Lunges w/25lb Plate
Snatch 45lb
7 Rounds completed
I also practiced Double Unders again and got a few before my jump rope broke in two. How powerful am I? Ha!
Paleo Diet: ‘New Evolution Diet’
011 months ago
Paleo Diet: ‘New Evolution Diet’ Author De Vany on Food and Exercise – TIME.
I am a believer in moderation but for me – switching to a mostly Paleo eating approach has really changed the way my body feels and looks. My skin is better, my energy is better. I am leaner and lost lbs that I had been trying to lose for a very long time. I also have been doing HIIT via Crossfit and have gotten way more results than going to the gym for years, running on the treadmill and doing a few weight machines. That never challenged my mind either. Crossfit not only teaches your body to respond, you also get a mental workout. You learn to push yourself beyond where you thought you could go. You learn to support and lean on others. For me – it works. For others- they may have to find what works in their own lives.
…if we really want to get fit, we should follow the lead of our ancient ancestors, Paleolithic humans who lived as nomadic hunter-gatherers some 40,000 years ago.
For more than 25 years, De Vany has been an advocate of what he calls “evolutionary fitness”: a regimen of low-carb eating and interval- or cross-training workouts (with periodic fasting) aimed at controlling insulin. But he has also become the grandfather of the growing Paleo movement, a health philosophy built around the belief that modern life — dating from the advent of agriculture 10,000 years ago — is simply alien to our genes. Believers say that only by returning to a diet of wild game and fresh produce, eliminating grains and dairy, and exercising in short, intense bursts, can we thrive in a world of escalators and cheese fries.
Low Blood Sugar?
211 months ago
by Stephy
in Health/Nutrition
Low Blood Sugar?
One of my readers recently asked if there were symptoms of having low blood sugar. The answer to this question is a resounding: YES. First off, low blood sugar occurs when glucose carbohydrates broken down tot heir simplest form is scarcely present in the blood stream. Glucose is the nervous system’s main and preferred source of energy, therefore, many symptoms related to low blood sugar affect mood and motor function.
You may experience low blood sugar when your diet is lacking in carbohydrate consumption, during or after intense bouts of exercise if not sufficiently fueled or after long periods of not eating.
Symptoms include:
- Trembling
- Sweating
- Clammy skin
- Irritability
- Hunger
- Difficulty focusing/thinking
- Headaches
- Clumsiness
- Paleness in face
- Loss of consciousness can occur if blood sugar drops too low
If you experience low blood sugar it is best to eat or drink something with fast acting carbohydrates like juice, fruit, a candy bar, protein bar, etc.
Double Unders are no longer Elusive
012 months ago
Great workout at Crossfit Impavidus this morning. Saturday mornings at 10a the team offers free WODs so people can come and check it out. They had another great turnout and it was a really fun WOD. We were broken in teams of 4 and worked as a group and counted reps. We named our teams and the team with the highest # of reps at the end — was the winner.
W/up
General Stretching
10 dive bombing
10 Speed Skaters
10 PVC pipe Thrusters
10 PVC pipe SDHP
Skill
SDHP
Thrusters
WOD
10m AMRAP
45lb SDHP
10 burpees
35lb Thrusters
Butterfly crunches w/ Ab Mat
Afterwards, I stayed to practice my DUs (double unders). A great guy named Jerimiah was doing them too and took the time to work with me and in about 5 mins — I was doing them too! Not super fast, but consistently which is what matters. He had watched me and we realized that something that may help me is to do it to a rhythm. So when I hear the rope him the ground, it’s time to make the DU move. I also found out my rope was too short — so — I did them quite a few times over and over again. I was so happy! Success!!! This has been one of those moves that has eluded me for so long, so to finally get it — the feeling was nothing short of JOY!
25 Years After Disaster, Keeping the Challenger Spirit Alive
012 months ago
On the morning of Jan. 28, 1986, there was a collective gasp as Americans watched the space shuttle Challenger break apart just 73 seconds after it lifted off from Florida on what was supposed to be a mission of discovery and education.
All seven astronauts died, including Christa McAuliffe, the first teacher chosen to go into space.
via 25 Years After Disaster, Keeping the Challenger Spirit Alive.
Back Squats
012 months ago
Headed to Crossfit Impavidus this morning. CFI is closer and the class starts 15 mins later than my old camp so I get to sleep in a bit more and still get home at the same time. That’s a win in my book –
Today was strength day: Back Squat 3-3-3-3-3. What this means is you work your way up to doing the back squat with your max weight for 5 rounds/3 reps each round. Because we just started with this group — we started off too light. I couldn’t remember what my max weight was so I started off with 95lbs, which was way too light. Then I moved up to 135lb, then 165lb then ended with a max of 195lb. Now 195lb was tough — but it wasn’t impossible so I know that is not my max weight. Next time we do this strength WOD – I will start off in the 180lb range —
We use this website called beyondthewhiteboard.com to track our WODs and progress – so after a workout, I come home and log it and the next time we do that back squat workout, I have a benchmark to compare it to. Pretty cool.
Another snow day for the kiddos. This is now 3 snow days in a row, plus Hannah was out Friday and Monday so she has not seen the inside of her school bldg in a week! These kids need to get their butts to school already. We all need the break from one another!
100% Crossfit trained!
012 months ago
Change happens when you need it; not necessarily when you THINK you need it.
I made a big decision today. I am switching boot camps. I have been considering moving over to Crossfit for some time and had been waiting for them to arrive in Loudoun County. As those of you know who read my blog, it arrived and today I made the decision to leave the camp where my journey began and go to Crossfit Impavidus full time.
I have wanted to try a different training approach for some time but have continued on with my bootcamp mainly because of the ladies I worked out with. I have developed really strong friendships and love getting up that early to hang out with them. But I find that sometimes things happen in the universe that are meant to give you a nudge to make a change and move on because you need to — not because you are ready or necessarily want to. That happened today and after careful consideration — I am going to listen to that nudge and switch over. So starting tomorrow –I will be 100% Crossfit trained!
I am excited to see how different my body and mind respond to this shift — stay tuned!
Wake up to a Hang Snatch
412 months ago
Woke up at 5a as usual this AM and we had about 9in on the ground. I had shoveled a bit last night so it was possible that I was going to be able to leave for boot camp this AM. Scotty told me that I shouldn’t consider it — the roads looked icy but crazy me decided to delay the workout and go to the 645A class. Much to Scott’s chagrin, he got his snow crap on and both of us headed out to shovel the driveway. We had a snow dam at the end of the drive from the plow and that was what proved to be the toughest part. I don’t mind shoveling – it’s hard manual labor that makes for a good workout.
While we were shoveling, one of the neighbors was walking by (it’s 545a) and I said ‘What are you doing?‘. She told me she had to get to work and didn’t have time to shovel out the drive. So I said grab a shovel – let’s get this done and I will drive you to work. We finished in about 15m flat – we got in the car and she made it to work on time. It’s about Teamwork!
When I got to boot camp -Kimmy was the only person who had showed up for the 545A class and it looked like i was going to be the lone camper for the 645A but 5m into the workout — Greg showed up and both of us did the camp together!
Today’s workout included hang snatches! Hang snatches are tough! Here’s a Crossfit Video showing you what they are:
