Lead a Fit and Healthy Life
Stephy
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Home page: http://livstrongandsore.com
Posts by Stephy
Creating Neurological Connections
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When you learn about CrossFit and the theory behind it, you review how you create and restore neurological connections as you learn how to lift and body awareness. It’s why you try a movement over and over again, helping develop muscle memory
Although the precise mechanism of muscle memory is unknown, what is theorized is that anyone learning a new activity, or practicing an old one has significant brain activity during this time. The walking child is gradually building neural pathways that will give the muscles a sense of muscle memory. In other words, even without thinking, the child is soon able to walk, and the muscles are completely accustomed to this process. The child doesn’t have to tell the body to walk; the body just knows how to do it, largely because neurons communicate with the muscles and say, “walk now.”
In this article from Education Week: Teacher -What Neuroscience Tells Us About Deepening Learning, neurological pathways are discussed it in relation to a teacher teaching students in an educational model…
The more frequently a student’s brain retrieves and connects information, the better the chance that the student will recall it quickly and accurately.
The strongest—and most easily accessible—memories are created through dense, interwoven neural networks. Information has a much better chance at being recalled more quickly when it has been retrieved repeatedly and connected to as many other pieces of information as possible.
However (and this has been a significant reflection point for me as an armchair neuroscientist) even a densely connected, sensory-rich memory is essentially reconstructed when it is recalled. The recalled information can be shaped by context, influenced by the student’s emotional state, attention level, and receptivity.
There is so much connection between your mind and body — so much research and science behind it all. Add to it the mental aspect of training and learning – attitude and environment can interfere with muscle memory.
Really interesting stuff –
Work and Commitment
06 days ago
When I heard the alarm this AM, I hit snooze and decided “today, is a rest day”. I am entitled to it and I am tired. Don’t fool yourself into believing that it’s ‘easy’ for me to get up. I love to sleep, I love napping, I love the REM stage, I love the feeling of being all warm and cozy in my bed — all the things that go along with sleeping. I was given the gift of napping and I am thankful for it every day. You give me time in the day to nap – I will take it and have no issue falling asleep. I am just that lucky. Ok, enough gloating –
Well, what I had forgotten this AM is that I was recruited into helping my friend with her renewed quest to get fitness back into her life. She has issues – major beyond the word issues – getting up in the AM and demanded that I help her since I get up anyway. This took the form of me creating an iPhone reminder to call her in the mornings at 520A. Well, my iPhone was on my charger in the kitchen which also works as a speaker for music. Well, 520A comes around and I hear the soothing chimes SUPER loud of my reminder!! Apparently, I am not taking a rest day today.
I hurry downstairs, get the phone, call her — she groggily answers Good Morning. I said get up — it’s time and I am not going to call again. She says ok, ok.
I go get ready — head back downstairs and decide to call her again because I know this lady — she ain’t up. I’m right of course — she says Ok I am up and I said no get up out of bed. She said are you up and out of bed? I said — um OF Course! I am dressed and ready to go in my kitchen and I refused to get off the phone until her tush was up and out of her bed. I do not kid that I am seriously up and out of the bed when the alarm goes off on most days. I am committed to my lifestyle — and I know I feel better afterwards. She will get the hang of it — or I won’t be calling!
You can not force someone to put in the work and commitment it takes to be healthy and fit. It’s not easy and some days- it does suck. But you owe it to yourself and others around you to take care of you. Yes, we have a ton of shit going on in our lives. We all do – but the alternative to not being fit is not ok. And the ones that do put in the work and focus, it shows. No one that looks like your definition of fit and healthy got it by sitting on the couch eating cereal out of a box.
It’s not OK not just for cosmetic reasons – the long term toll it takes on your health is proven. The example you set for your kids is vital for their future health and fitness, and mentally, no one feels good when you eat shit food and don’t move your body. NO ONE!!!
I was at Costco the other day, and overheard this family’s discussion. It was a group of women, all morbidly obese sitting on the outdoor furniture display sold in the warehouse. The younger daughter, probably 15-16 years old was holding the gigantic box of some sugary cereal and telling the rest of the family that the box was hers and she was going to keep it in her room, all to herself.
A part of me judged them and her. I am not going to lie. How can they let themselves go like that? How can that young girl feel empowered and have strong self esteem? But mostly, I felt sorry for them. They probably have no idea how to turn the corner with their health. They all eat the same food, have the same role models. Unless someone comes into their lives that is willing to show them the way, how can they win the battle they are fighting. Heck, they may not even know they are fighting a battle. They aren’t alone either. I see this same family picture all over the place – at restaurants, at Target, at amusement parks, at grocery stores….
It’s scary and sad to me — and what can be done really? Setting the foundation for my own kids is something important to me and I recommit to that each and every day. We can all do our part by living what we think is the right way, walk the walk, talk the talk…
Today’s workout was all about the Sumo Deadlift High Pull!
Warmup
50 Double Unders
2x–
10 Pass Thrus
10 Squats
10 OHS
10 Front Squats
Skill
SDHP
Hang Cleans
WOD
15 Min AMRAP
7 SDHP (65#)
7 Wall (14#)
total: 10 + 2
CrossFit Games Athlete: Jeremy Kinnick
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This is Jeremy Kinnick – an amazing athlete and person who just made it to the CrossFit Games for the FOURTH time! (08,09,11,12)
He has worked hard all year, upped his game, shed some weight, focused his plan and guess what? It worked — he knew what he wanted, and is going after it with focus AND hard work. If you put in the time and energy, you can get what you want.
He really believes in helping change people’s lives as well – a true coach and athlete. If you can’t tell, I’m a big fan of good people who use their talents to help others.
I love his story and how he put in the work – nothing was handed to him. A former overweight dude who changed his life and now is heading to the Games (for the fourth time I may add!).
He will definitely be one to watch at the games!
Watch this Video from the CrossFit Games site: Pacing It: Jeremy Kinnick
Inversion: Method to the Madness
0I had the most wonderful day yesterday. My kids were so loving and Scotty made me breakfast and left the day open for me to be as free as I wanted. Now that’s a great day. 
I did some shopping, met a friend for some coffee, took a short nap, and ended it with a great dinner with the kiddos and Scotty. How lucky and blessed I am to have the family I have. My brothers and sisters called – It was a stress free day.
I didn’t workout – took a rest day – and yes, I had dessert at the restaurant! It was that kind of day. Of course, I realize the havoc dairy wreaks on my body. I woke up with tiny blisters all over my hands that itch like crazy. The condition is called Dyshidrosis. Mine does not look anywhere near as bad as the picture in that link, but I know when I have dairy (ice cream, frozen yogurt) the next morning, my fingers have these blisters.
Before I went Paleo, I used to have bad eczema all over my hands and at times, my legs. Since I eliminated gluten and dairy – I no longer have those issues. But I know it is what caused it because when I do eat that stuff, comes right back. It’s amazing what you learn when you go as natural as possible. I always thought my eczema was due to stress and was just part of my life season to season, but I don’t get it anymore and the main change in my life is the way I eat –not stress. Still have that for sure!
So my hands are itchy and I have these tiny bumps that will take a few days to disappear IF i dont have anymore dairy, which should be no issue.
This morning’s workout was Fun. Coach Jerry had us do a bunch of gymnastics stuff, which I love. It’s so challenging but yet so awesome when you are able to do get it done! Being comfortable being upside down, inverted, is all part of building body awareness and strength which helps you progress! There is a method to the crazy madness.
Warmup
3x–
50 single jump ropes
10 Push Ups
10 Pass Thrus
Pull Progression
Skill
Handstands
on rings
on parralettes
with spotter
WOD
- 12 AMRAP
- 10 Pull Ups
- 3 HSPU
- 10 Squats
total: 9
Change: Anyone Can Do It!!
11 week ago
by Stephy
in Fitness/Exercise
In less than a year, Arthur completely transformed his life. If only he had known what he was capable of, 15 years earlier.
NPR Health and Fitness Stories
01 week ago
by Stephy
in Fitness/Exercise
Some interesting NPR stories:
Going Inside The World Of ‘Crossfit’
We go inside the District’s latest exercise craze to see whether it’s just another fad, or the holy grail of fitness.
Sizing Up Americans In ‘The Weight Of The Nation’
A new four-part documentary airing on HBO next week looks at America’s growing weight problem. John Hoffman, vice president of HBO Documentary Films and executive producer of The Weight Of The Nation, describes his three year-project to document the causes and effects of being overweight and obese in America.
Reporting in Cell Metabolism, researchers write that when people who lead relatively sedentary lives worked out the DNA in their muscle fibers changed almost immediately. Scientists also found caffeine had the same effect on isolated rodent muscles. Study co-author Juleen Zierath discusses the DNA modifications.
Read More NPR stories on Health and Fitness
Getting sweaty is not feminine and other myths
01 week ago
What can we do as parents and mentors to encourage and support young girls to embrace physical fitness? I don’t know about you all, but I know for a fact that women do sweat! Feminine, girly, frilly women – they do. I have seen women in the gym – leaving sweat angels all over the place. I like to say “clean up on aisle 2″ when I see a pool of sweat and have said it for many of women. These women clean up nicely too.
What is it about girls and puberty that they start to lose interest in so many things that will help them further along in life — math, science, fitness. They lose their self esteem, confidence, belief that they can do anything. They can do whatever they are willing to work for — just like the boys that sit next to them in class.
I let the fear of being sweaty go a long time ago — it happens, we are human and my kids, seeing mom and her friends rolled up in a ball of sweat at the end of a hard workout helps the cause. Maybe that’s the key – as parents we need to show our kids that we fit fitness in, no matter what is going on. We get sweaty, sore and spent — Walk the Walk, Talk the Talk…
Studies Show that Gym Classes May Make Women Hate Exercise
Forty-eight percent of girls surveyed said that “getting sweaty is not feminine”– and almost a third of boys surveyed agreed, according to a report in the Telegraph. Fifty-seven percent of girls agreed that girls tend to drop out of physical activity because their friends do, and 76 percent of girls agreed that they feel self-conscious about their bodies; about a quarter of them feel like gym class forces them to put their bodies on display.
Apparently, the insecurity and self-consciousness continues into adulthood. A different study, released last month by the British mental health charity Mind, found that 90 percent of women older than age 30 are crippled by low self-esteem and body-confidence issues when they try to exercise in public.
Some try to get fit by exercising in the dark or wearing baggy clothing, but most tend to avoid outdoor activities entirely, their report found. Instead, 71 percent of the 1,450 women surveyed said that they were more likely to eat comfort food, 66 percent said they’d rather sleep, and 71 percent would rather find a way to be alone instead of exercise.
CrossFit Games Athlete: Gretchen Kittelberger Inspires Me
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Here are the top 3 women in the CrossFit Mid-Atlantic Regionals this past weekend. Christy Phillips, Jen Jones (top spot), Gretchen Kittelberger. All three shaped very differently, all three strong as hell, fit as hell, determined and focused! Notice how they aren’t bulky, man looking women but attractive, fit and strong. They all lift weights — a lot of weight lifted between them. It’s a good lesson for all of us women that strength training should be embraced, not run from because of the fear of getting bulky.
We can’t escape genetics – there are some things about our bodies that are simply not going to change but you can enhance and maintain them so they become an asset or something that lets you stand out from the crowd.
I love Gretchen K. I have met her a few times – she’s always so nice and friendly and now that she remembers me– happy to stop and chat. I also like her a lot because I have a similiar body shape. Broad shoulders, big arms, smaller hips. We can’t change that – sometimes I wish I was thin and willowy, but that wasn’t in the cards for me. I have spent way too many hours of my life wishing I looked a different way. She inspires me because in the end - she is who she is and she is strong, pretty and works her ass off. Oh and did I mention she just passed the bar and is now a LAWYER!?
She has taken her broad shoulders and upper body and used it as an asset. No one would ever say oh man, she’s not fit. She is beyond fit and inspires me everyday to just accept the shape I was given and own it.
She probably has no idea she has helped me with that — but Thank YOU Gretchen!!! Good Luck at the Games — I am rooting for you!!!
I woke up today sore. My hamstrings and calves are yelling at me but I really wanted to work out today. Odd I know, but I was excited to get up and head out. I am not saying I wasn’t tired and it would have been easier to stay in bed because that would be a lie –
Warmup
50 Double Unders
Dynamic Stretching
Skill
Snatch – Ugh, Ugh, Ugh!!
WOD
18-15-12-9-6-3 rep rounds of:
Power snatch 95/65
Wallball shots (14lbs)
Knees to elbows
time: 19:24 RX
Life is so Short and Family so Important
01 week ago
This pic makes me smile. It’s my niece Amelia and Sis In Law, Janine. 2 people I would love to be able to spend more time with in my life. 
It’s hard when you live clear across the country. It’s definitely easier now with Skype but sad that I don’t get to be a regular part of their lives. Life is so short and family so important — Hannah’s 5 year plan to move out West is sounding more and more like the right thing to do.
But like everything else, it won’t happen sitting on my butt and wishing. It will take work, commitment and focus to make it happen. And it’s not just something I can do solo — it will take team to make it happen and that’s where the issue is. I am not sure everyone is on board with the plan.
The successful person makes a habit of doing what the failing person doesn’t like to do.
- Thomas Edison
Genius is 1% inspiration and 99% perspiration. Accordingly a genius is often merely a talented person who has done all of his or her homework.
- Thomas Edison
In the realm of ideas everything depends on enthusiasm… in the real world all rests on perseverance.
- Johann Wolfgang von Goethe
Long shots do come in and hard work, dedication and perseverance will overcome almost any prejudice and open almost any door. John H. Johnson
Today’s workout was a good one. Deadlifts and Pull Ups, 2 moves I love! I love when I look at the workout for the day and smile because it’s going to focus on my strengths.
Warmup
1 lap
2x–
Inchworms
Bear Crawl
10 Squats
10 Push Ups
Skill
Rolling Out Hamstrings
Roman Deadlifts
WOD
It’s a Ladder!
15 DL
15 Pull Ups
12 DL
12 Pull Ups
9 DL
9 Pull Ups
6 DL
6 Pull Ups
3 DL
3 Pull Ups
Time: 7:57 at #155/#135
And if you want to know if I am sore from yesterday’s workout, the answer is YES! YES! YES!
