crossfit

Bad Posture is More Than Just An Eyesore

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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.

Steph Hoaglund- Live Fit and Sore!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:

Be Inspired

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.”

Choose Your Hard

Workout

  • Boxing: Friday
  • Boxing: Saturday
  • Boxing: Sunday

 

Know your Audience: Photoshopping Camille LeBlanc Bazinet

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The Box Mag CrossFit  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

Read this

 Be Inspired

Change is Inevitable
Workout

  • Friday Boxing
  • Saturday Boxing
  • Sunday Boxing

Hurray! It’s National Kale Day!

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Today we celebrate National Kale DayA few of the benefits mentioned in Top 10 Health Benefits of Eating Kale include:

  1. Kale is low in calorie, high in fiber and has zero fat.
  2. Kale is high in iron.
  3. Kale is a great anti-inflammatory food.

Kale Day 2014

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Be Inspired

you pray for rain, you gotta deal with the mud too

Boxing

Boxing heart rate data

Creative Outlets Can Help Combat Unhappiness

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Painting with a TwistWhen 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.

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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!

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Be Inspired

be amazing

Workout

Saturday:

  • CrossFit Sterling workout
  • Boxing

Sunday:

  • Boxing

Fitness And the Over Forty Crowd

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The Sunset in No VAI’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.

Sports for Athletes Over 40: Think You’re Washed Up? Think Again!

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.

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Watch This

Be inspired by this young kid: High School football player offers the best post-game motivational speech ever

Be Inspired

Make The World Awesome

Workout

Tuesday Boxing

BOxing HEart Rate Data

Wednesday Boxing

(lost the first 15mins of data so add approx 200cal)

Heart Rate Data 92414 Boxing

Why Do You Workout?

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You Got ThisI’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?

Why Do You Workout?

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Repeat For Life

Workout

  • Boxing
  • 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…

Boxing Heart Rate

Developing a Positive Body Image

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Four straight days of exercise has left me sore — My quads are so sore it hurts to walk down stairs — so today is a rest day. Rest and recovery is just as important as exercise in your overall health and wellness plan. It’s the times you haven’t taken enough rest time and aren’t on top of your game that you get injured.

Body ImageThis past weekend, the topic of body image was on my mind. I follow some modeling agencies on Instagram -one of the many fashion weeks has just passed and I kept noticing how thin the models look. Not healthy thin either. For a brief moment, I thought maybe my outlook changed because I am around strong women who workout and have muscles.  Annie Thorisdottiand Camille LeBlanc-Bazinet are the type of women I see in the magazines and websites I frequent.  But then I realized that wasn’t it – they really are too thin. Even my 12 year old daughter mentioned how emaciated they looked. It bothered me to see that this sort of look is still favored in the world of fashion. We all need to make sure we are having regular and real conversations with our kids about body image. Just the other day I read a post about a woman making sure her sons see her naked on occasion, so they don’t develop a warped sense of what a women’s body looks like….

Watch This

Watch ESPN’s Hannah Storm Break Down While Talking About Ray Riceand Domestic Violence

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Be Inspired

Put on a some Lipgloss

Workout

Rest Day

Weekend Workout

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Workout

Saturday

CrossFit

20mins AMRAP

  • 60 Slam Ball 20#
  • 30 KB Goblet Squats 1 Pood
  • 20 KB Power Cleans

(partner workout – each doing equal amount of work)

Sunday

Boxing with Connor

Boxing Heart Rate Data

Maybe It’s Just Not Working

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Do Anything - Walt Whitman QuoteA friend of mine sent me an article about Feeling Burnt out about CrossFit and how to find the joy again. What I found interesting was that it didn’t mention actually taking a step away from CrossFit for an extended amount of time, which is what I am doing. I’ve also been doing some reading about how many veteran CrossFitters are burning out and many CF gyms don’t know how to address the needs of this group. Yesterday, Kaylee Suitors on one of the CF boards I visit shared a post that I think is a worthwhile read, however I think it ignores one big issue: Would what she is proposing convince me or do enough for me to want to continue to pay a monthly membership fee? I’m not sure there is an answer that is right and it depends on the person but at the end of the day, each individual needs to figure out what works for them. If a workout or fitness program is not working,  you are not seeing results, you aren’t having fun, or you are getting injured regularly, then it’s not working – period. You have to find something you enjoy doing or it’s not sustainable. And living healthy is a life long effort…

How to be Awesome at CrossFit”

You may think that this is an article about cycling butterfly pull ups or getting a One rep max on your Snatch…. Buuuut No!

Recently I have been spending a lot of time thinking about my veteran athletes and what I can do to prevent them from burn out. Many are 3-5 years in and I can see on their faces that its just not the same as it was when they started. No more huge PR, no more crazy gymnastic movements that they never thought they would do past child hood. And, oh, that group of friends that would always WOD together in the beginning have been replaced with a bunch of new bees that are having a blast.

So, as a coach with general concern for each and every athlete in my box, I want this fixed!!! I racked my brain to think of special programs just for them, open gyms that cater to the time frame their schedules need, creating social gathering to make it feel like the “old” days, hour long heart to hearts to just chew the fat and make sure, in all this craziness of running a CF gym, I do not loose touch with those original members that birthed our box. I truly love these guys and want them to be happy, but in trying so hard to make them happy, I am going nuts!

I came to the realization today while talking to a friend. My really Awesome CrossFitters have completed the “cycle”. And what is the cycle you may ask? It’s simple. Come to CrossFit, it will make you awesome at life. It will tear you down shred you up and pour you out a whole new person. A better person…. If you let it.

I look at many of my veterans and think “you are almost there, you are almost Awesome, but not yet” You see CrossFit is about you and your growth through the cycle. People come in the door looking for a life change. “It’s really hard, we tell them and you better be ready, so don’t waste our time and we won’t waste yours”.

The first year is huge for most members. Weight loss, strength gains, Personal records, first competitions or 5ks, first handstand, first Double Unders… the list goes on. We take you from ordinary to superman and its exhilarating!

These accomplishments in the gym transfer to life and confidence and doing things you never thought possible. BUT… then year 2 and 3 hit and dang it I got injured, now I’m regressing and that new person just killed my best Fran time. I’m not eating as clean anymore because… well really who cares? I like nachos. Everyone seems to be having fun and where the heck are all my old buddies? Sooo, I’m not making progress, I’m no longer having fun and I feel like crap whenever I WOD (may have been that little Caesars I just ate). It’s just not the same. I only come to the box about twice a week now, but you better believe I’m going RX, I’m a veteran and everyone know I’ve been a member forever. But dang it, I keep getting injured! I’m going to QUIT, this sucks!

So heres my challenge… Complete the cycle. I know you came to CrossFit to change Your life, and do all the things listed above. But, to be truly Awesome at CrossFit despite the injuries, plateaus, set backs and generally bad days, YOU MUST GET OUTSIDE OF YOURSELF. To truly enjoy the ride and experience of CrossFit and Life, you must get pass yourself. When was the last time you helped someone else find their PR, or ran the last 400m meters with the new guy so he wouldn’t finish alone? When was the last time you showed someone how to roll out that nagging shoulder issue because, crazy, but thats the same injury you dealt with last year. When was the last time you gave a high five after a WOD or helped another exhausted athlete put up her weights? When was the last time you encouraged another to run their first 5k and offered to run along side, not for you to get a new PR but for them to?

You see all these little things that keep life amazing can be found in small day to day tasks, that you may never see if you are not paying attention. Joy is found in serving. Happiness comes in the satisfaction of touching another life in a positive way.

At the end of the day, theres nothing wrong with wanting to be a better athlete and continuing to make progress. But if its your only aspiration and you never see the new person next to you, scared to death because its day one, then you will never really complete the cycle of CrossFit. You will never experience fully what CrossFit can do for you. CrossFit changes people if you let it. CrossFit can take an ordinary person, turn them into extraordinary then show you how to do that for someone else. If you will work through the cycle, this will not only change your CrossFit experience, but can possibly change your life.

And THAT’S How to be Awesome at CrossFit!

Try This: Aveda Smooth Infusion

Aveda Smooth FusionI’m always appreciative when brands ask me to try out new products like Aveda Smooth Infusion. I’m excited to try this one out and will share my thoughts once I have used it for a while, so stay tuned.

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Be Inspired

Dont settle - Live Fit and Sore

Workout

Friday: Boxing

Boxing Heart Rate Data

Thursday: Boxing

heart rate boxing data Sept

A Balanced Life is the Key To Happiness

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Yesterday’s Yoga theme was BALANCE and the idea that the universe needs it and will do what is necessary to gain it.  I’m sure we all have seen examples in our lives of the chaos that ensues when things are out of balance. We eat too much, drink too much, clutter up our spaces, overindulge in things that we shouldn’t.  They are signs of things being out of whack in our lives.

Balance Is the Key to Happiness

A great example of someone trying to regain balance in their lives is Max Schireson, the chief executive of a software company, who made headlines because he decided to step down to spend more time with his family.  Countless women make this choice regularly but it’s rare for a man to do it and then talk about it.

When I start to feel overwhelmed and unable to get a handle on things happening in my life – my house gets messier, I become annoyed and irritated,  I eat more, and I have a tendency to sleep a lot more than I normally do (I love to sleep in general).  

Learning how to balance life’s ever changing hills and valleys is a life long process but here are some good tips I have found:

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Be Inspired

Pretend you are the best!

Workout

Thurs: Yoga

Yoga Heart Rate Data

Boxing

Boxing Heart Rate Data

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