While I love boxing, I find that I am missing lifting big time. There is something about lifting a barbell that speaks to me. It’s been almost seven months since I have lifted consistently and my shoulders have all but recovered. To help satisfy my lifting bug, I joined CrossFit Ashburn. I have decided that I am going to do both boxing and CrossFit. I think that doing 5x a week of either may be just more than my body can handle – so I am going to see how to fit in the best of both and maybe throw in some cycling and yoga in the mix as well.
The long break was good — I was burned out for sure and it was starting to feel like a chore to show up every day. Being fit is a lifestyle and you have to do stuff you enjoy with people you love being around. That’s the real key to making it all work. When one of those is out of whack – well it doesn’t work well.
Today’s workout was a challenging chipper, but unlike the old me who would have pushed to do Rx- I lowered the weight and modified some of the Rx. I could absolutely tell I haven’t lifted in a while and that’s OK. I got through the chipper and felt like I got a good workout, which is what it’s all about. Here’s what it was…
Run 200 meters (20/14 med ball)
10 Med ball front squat
10 Med ball clean & split jerk
10 Med ball sit up
10 Wall ball
21 shoulder to overhead (115/75)
100 Double Unders
15 shoulder to overhead (135/95)
50 Double Unders
9 shoulder to overhead (155/115)
25 Double Unders
It’s been a good thing for me to step back and really just breathe the past two weeks. I had some family in town, got to enjoy some unencumbered downtime, got my fitness on and just allowed myself to “BE’. There are some big changes in store for me this month that I will share in the next week or so –and I think they are all really good things!!
I have often mentioned how you need to step outside of your comfort zone to really make change happen. With the new year starting, I have started seeing a lot of talk about CHANGE. Change does not just happen though. You have to act, choose, and think differently. And that is where the danger zone is. It’s foreign and uncomfortable to do that. We are so many times driven by fear. What will happen if I do this or that? We fall into what Tony Blauer calls a “fear loop”. And it can paralyze us into inaction. When you feel the fear start to creep and start to take over, that’s when you need to step up and combat it. That takes practice and focus just like any other skill you want to hone. And that of course is also uncomfortable –so don’t fall into the loop of fear and stay in an unhappy, unhealthy situation. Let’s make 2015 OUR YEAR!
- Why Getting Uncomfortable is the Key to Personal Growth
- New Year’s Resolutions? Make a list, get it done
- 4 Simple Goal Setting Ideas For 2015
One of the unplanned perks of my blog is that nice business owners send me products or samples from time to time to try out. I get lots of offers for products and I definitely pick and choose which ones I accept. If it doesn’t align with what I believe or am about – then I don’t accept it even when most times, the vendors do not place any sort of expectations on accepting the product. For example, diet pills are not something I would ever review, recommend or promote. It’s not a part of living a healthy and fit life according to me… so it would be a no go.
The latest product I have been sent is from Blast Motion. It’s a Smart Video Capture tool that allows you to analyze, compare and share your movements.
From their website: Blast Athletic Performance
The easy to use app not only records as you move, but allows you to share your highlights instantly with friends.
- Precision Motion Sensor easily and securely attaches to the waistband of your clothing
- Connects to your iPhone, iPad or iPod via Low Energy Bluetooth.
- Smart Video Capture tracks metrics while you move. Video is saved into your personal history as shareable clips synced with movement data.
- Detect key events and identify trends by viewing movement history.
- Capture performance metrics and detect key events like acceleration, rotation and jump height.
- Tracks and stores moves when the sensor is out of range
- Instantly share your stats via Facebook, Twitter, and E-mail without leaving the Blast App.
I downloaded the app for my iPad/iPhone and am connecting the sensor to my tablet today. I can see this being a great tool to help with my oly lifts and some other HIIT movements. I will post a follow up with my thoughts in the next week or so, so stay tuned!
Thanks to Blast Motion for sending me the Athletic Performance Precision Motion Sensor. Even though I received it for Free, there was no expectation on their part to influence my review. My opinions here are my own.
Related Link: Initial Press Release: C Spire and Blast Motion Partner to Offer State-of-the-Art Motion Technology Products to Improve Athletic Performance
For those weightlifting ladies…A video from Catalyst Athletics highlighting all the awesome things weightlifting girls say…
My personal favorite line “you probably would have made that if you had a pink shirt on…”
Shit Weightlifting Girls Say…
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
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
I’ve been so tired getting used to my new routine with full time work so I decided to try going to some evening workout classes instead of getting up super early in the AM. I’m not sure if I like working out so late in the day – I prefer to get it over with before my full day starts but just like circumstances change, my workout routine needs to be re-evaluated from time to time.
Since I was burned out from CrossFit for a while, I want to make sure that I am listening to all the signs my body is giving me and add variety to my overall routine, which includes taking extra rest days here and there. I had dinner with a friend this weekend. We were talking about taking our age into account when we create expectations from our workout routine. She and I both agree that we just can’t recover enough when we do heavy HIIT and some strength training 5 times a week.
I think that’s what contributed to my burnout and constant shoulder impingement. I am finding boxing a good mix –of cardio and body weight and am still looking to add in barbell work to a lesser degree. As much as I want to keep up with the young’ens that I workout with, I have to realize that it’s just not physically possible. Don’t get me wrong – I am still pretty kickass in shape but I just need to refocus and reset what I expect to get out my workouts. And also figure out a way to add my yoga sessions back in — I miss them terribly.
On a different note: The sunset pic I took last night had no filter. It looked like a painting but it was real. It was breathtakingly gorgeous and it reminded me that I need to stop and appreciate the beauty around me.
- Nutrition: Top 10 Facts You May Not Know About Your Diet
- Fitness: How To Tell When a Trainer Sucks
- Fitness: The New Rules of Foam Rolling
- Life Lessons: Teens Turn To Life Coaches To Cope With Pressures
Be inspired by this young kid: High School football player offers the best post-game motivational speech ever
(lost the first 15mins of data so add approx 200cal)
I’m not going to lie and say I was raring to go this morning. Getting up at 515A regularly is hard – I desperately wanted to hit snooze, roll over and get some more Zzz’s. But I can’t do that. I like the benefits of exercise too much to compromise and one hour of sleep isn’t going to make that much of a big difference in the grand scheme of my day. The only person that I have to battle with to get my butt up is me and I can handle me! I got this and so do you.
I had a conversation with a friend yesterday about why we workout and strive to live a fit life. And then I ran across an article by Mark Rippetoe: Bodyfat and Age: Just How Important Is Thin? Think rationally, not subjectively, about bodyfat and it’s good food for thought. I didn’t discover my love of fitness until I was in my thirties – so I didn’t enjoy the 20 year old “i look super hot in this bikini stage” – and for me, the reason I strive to be fit goes way beyond vanity. I am reminded why I continue on whenever I see seniors who have lived a fairly inactive adult life struggle to do daily tasks because it has caught up with them. I don’t want that to be my path — and by staying active and continually challenging myself, I’m doing what I can. When was the last time you thought about why you workout?
- Fitness: Exercise Helps Children With ADHD in Study
- Life Lessons-Body Image: We Are Not Victims of Our Bodies
- Health: Why Are We So Fat? The Multimillion-Dollar Scientific Quest to Find Out
- Strength Training incl Isometric Barbell Training
I struggled with my energy level this morning – I am still feeling sore from Saturday’s CrossFit workout and forgot to drink Natural Calm magnesium last night to help with my overall recovery. Lesson learned…