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Home page: http://livefitandsore.com
Posts by Stephy
We are headed out on a much needed family vacation for the next few days. The kids are out of school and we figured what the heck. We haven’t had a long family holiday in a while. I’ve been super stressed out and not feeling myself, so hopefully it will be just what I need to bounce back.
Before I go offline for a few days – I wanted to mention something that has been in the news the past few weeks. Body Image…
Recently a bit fuss was made over the change in looks of actress Renee Zellweger and of course there are countless gossip columns that live to ‘report’ on the fading youth of some of America’s beloved celebs. Just a few weeks ago, I highlighted the photoshopping of Camille Leblanc Bazient and what message it sends to young women who look up to her. A fellow CrossFit athlete/blogger explained the harm it can do in a recent post:
It’s ingrained in our culture and it has taken a toll on everyone. We all need to take note and push back as much as we can when we see examples of this. It’s true that little ripples make big waves…
- Runway Models=Anorexic Size 6=Plus Sized?!
- A Mighty Girl Spotlight: Talking with Tweens and Teens about their Bodies
- Julia Roberts: In Hollywood, Not Getting Plastic Surgery Is a ‘Big Risk’
- Tues Boxing
- Weds Boxing
I’ve always said that I will be honest when I take to this blog — the triumphs, the struggles, the shit times and the great moments of my life. So be warned…
The past few months I’ve been struggling. Struggling to remain focused. Struggling to get my ass in gear — I’m not sure what’s up with me. have been making bad food choices on the regular even though I can tell they are wreaking havoc on my body. I’ve been having crappy workouts –and even hit the snooze or skip the alarm all together, letting sleep win over working out at 6A. I lost my mojo for CrossFit, have been doing boxing – which I love but it’s not giving me the workout ‘high’ I need every time. And it’s hard to get my body warmed up and full engaged to box at 6A.
I’ve been losing focus on things I have always loved which seems to make things worse. Before you tell me, I am going to talk with my doctor about my changing mood — but it’s an odd feeling. You know you ‘should’ do certain things and ‘want’ to do them but the effort to do them seems exhausting. Even calling the doctor at the first sign of trouble.. does that make sense?
Getting used to working full time is tough too. The entire house has to readjust to Mom not being home all the time to take care of the little things. Some days it seems overwhelming — I know I am being a Debbie Downer but not every day is sunshine and rainbows. I try to live by the Fake it until you Make it motto but some days it gets to me. Today is one of those days…
I am searching for a way to feel re-energized and refocused and so far haven’t had a ton of luck…
We are headed out on vacation at the end of this week to a sunny location so perhaps that will lighten my mood and of course even when I am not feeling like it – I hit the gym. I always feel better afterwards. Even a bad workout is a good workout.
- What’s So Bad About Gluten?
“But something strange is clearly going on. For reasons that remain largely unexplained, the incidence of celiac disease has increased more than fourfold in the past sixty years. Researchers initially attributed the growing number of cases to greater public awareness and better diagnoses. But neither can fully account for the leap since 1950. “
- Think you’re eating healthy? You’re probably not.
- 10 Scientifically Proven Health Benefits of Meditation [Infographic]
Boxing – Weds, Thurs, Sun, Monday
I regularly read the musings of an entrepreneur, writer James Altucher. He seems to have a really good perspective and gives good advice.
How do you prepare for a good death?
I think we live in four dimensions at the same time.
The physical world, where we can get stabbed in the heart and bleed. The emotional world, where we can get stabbed in the heart and cry.
The mental world, where we can get stabbed in the head and get demented. And the spiritual world where we get stuck living in the past, filled with regret and anxiety.
Stress is the knife of the emotional world. Stress leads to inflammation of the cells (again, I’m a doctor).
The major causes of death in the US: heart attacks, cancer, strokes, Alzheimers – all caused by inflammation. And then diseases caused by smoking. Don’t smoke.
If all you do is work on ways to reduce stress, avoid time travel (obsessing on past and future), and of course, don’t smoke, then you will start preparing for a good death.
Everyone wraps themselves in their dramas: their friends, their family, their divorces, their failures. We build up a mythology of our misery. The pantheon of people who “did this to us”.
Can you take a break from that for today? Just today please. And then maybe tomorrow. If you can’t, then text me why.
Because the truth is:
Nobody did anything to you.
Except your mother.
I did a workshop with a great life coach more than a decade ago, which focused on how people create their personal narratives, and she said she had a rule that she would only tell a story to other people 3 times and after that she’d let it go because to keep re-telling gave it far too much weight and life and kept her from moving on. I try to remember that rule when there is drama in my life; it really does minimize stress, regret and anxiety.
One of the things I loved to do when I was growing up was to watch fashion shows on TV during my weekends. I can’t remember the name of the show, but it was essentially a show of the latest runway fashions and a look at the designers. One of my all time favorite designers was Oscar De La Renta. You could tell he adored a woman’s shape and his dresses were the prettiest things I had ever seen. I haven’t thought about fashion in a very long time – but I have been trying to take a good, hard look at things that make me happy. I loved watching the artistic creations that amazing designers created –he was definitely an amazing artist. The world has lost someone very special…
When you hear about the passing of certain people, it can bring back personal memories and moments in your life. I can see myself sitting in front of my TV in my Mom’s house watching and day dreaming about being in the fashion industry. Of course that wasn’t how my life did turn out but that’s OK. After hearing about his passing, I came across this post: The Best Part Of Life Is Realizing Why It’s Better That Things Didn’t Work Out that really seemed to put things into perspective. Read it and I’m sure you will agree…
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.