Fitness/Exercise

Being Less Judgmental Day to Day

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Be Curious, Not JudgmentalI came across a blog post by one of my CrossFit friends who runs Craic in MA – and it enhanced a previous blog post I wrote last week – how not judging others is one of the hardest behaviors for so many of us to do. Think about all the ways you judge things in the course of a day. A few examples like the weather, your outfit, how you feel, your hair – you make judgments on those things before you even leave you house in the morning.  John writes:

“If your goal is lasting change then it’s going to take work. It doesn’t matter if you want the body of your dreams, more money in your bank account, a more fulfilling career, or in this case – to be more accepting of others for the choices they make.”

And that’s what I am trying to do — with a new job, new people to meet, I have decided to put my best foot forward and make some changes to how I react and respond in certain situations. The other day I was showing someone pictures from Facebook and they immediately made a comment about the way someone looked and I challenged them about it.  It’s easy to sit back and decide who someone is without really considering what walking in their shoes may be like.

Here’s another good post about judging: Judge Not. Failing That? Learn A Lot. that may offer some insight. To be less judgmental day to day definitely takes awareness, practice and work, which is probably why many of us choose to focus on other goals.

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Quote: be in love with your life

Watch This

“Bryan Cranston and Aaron Paul go into business together and this time it’s legal…barely. Find out what happens when Julia Louis-Dreyfus becomes a client, trying to offload television’s most coveted item, in this video starring three Emmy Award winners. ”

Workout

Boxing

Boxing heart rate data 8.20.14

Four Tips To Live A Happier Life

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4 AgreementsI came across this list from the book The Four Agreements. I think we would all agree that these 4 tips are a good road map for anyone but like most everything, not always the easiest to always act upon. But we should all at least try to live by them…

  1. 1. Be impeccable with your word.
  2. 2. Don’t take anything personally.
  3. 3. Don’t make assumptions.
  4. 4. Always do your best. 

I’m off to start my second week at my new job  - so far so good. It’s been an energizing experience so far and I am learning a lot – which is something that I love to do.

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Get Close To Your Goals Livefitandsore.com

Workout

Rest Day

 

Tips To Help Gain Perspective

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Stephanie Hoaglund August 2014I was overcome with how many people “liked” my FB post about Scott’s cancerversary.  Reminds me how lucky we are to have so many people in our lives supporting and loving us. It was a great day all around including me getting my hair done – doing my hair and buying shoes are sure fire ways of making me feel fabulous any day of the week.

The gift that having to deal with Scott’s cancer has given me is Perspective. Perspective about what is meaningful in my life, how blessed I am, what is really important. I sometimes discard it and let insignificant things get to me – but I usually find my way back. But, how do you start gaining perspective and using it to filter your life experiences? 

A huge life experience like an illness or a death can get you there but what if you want to start seeing your world differently without having to struggle?

I came across this post: Two Questions to Help You Gain Perspective which really spoke to me. The two questions they suggest asking yourself:

Question 1: If someone had a video tape of your typical day, what would they see?

Question 2: Based on your current actions and behaviors, where would you expect to be in five years?

At the heart of it, these two questions are about self reflection: having a vision and goals for yourself. For every situation and decision – ask yourself:

  • Does this align with who I want to be?
  • Am I around people who lift me higher?
  • Is the situation I am dealing with worthy of an emotional investment?
  • How does it make me feel?

I also find getting outside and closer to nature helps. We all are just a small part of a huge world. We get so caught up in a rat race which leads many of us to feel disconnected – something like taking your shoes off and walking through some freshly cut grass can center and bring you back.  Research shows that taking a walk in a park can help boost your spirits as it connects you to nature.

Additional Reading:

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IF you are consistent you will keep it

Workout

Boxing

Heart Rate Data 8.6.14

Splenda: Not A Good Addition To The Morning Coffee

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Splenda: Not A Good Addition To The Morning CoffeeMy brother sent me some info this week on Splenda. You know the made from sugar, tastes like sugar sweetener. My dirty little secret is I use one packet in my coffee daily. It’s a guilty pleasure of mine and I look forward to my cup of joe each morning. After reading these research findings- I’m going to have to find an alternative…

Listen To This

The Hidden Plague with Tara Grant - Tara Grant, author of The Hidden Plague, stopped by to discuss a very common tongue twister of an autoimmune skin condition (HS) that no one is talking about, and how she was able to put it into complete remission by healing her gut with an autoimmune paleo protocol.

(29:45 – What Splenda does to your gut bacteria…and your weight!)

Discover Health Internet Radio with Sean Croxton on BlogTalkRadio

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Finish Each Day

Workout

Power Boxing

USA Soccer: Bringing Out Our National Spirit

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Tim Howard Yesterday’s soccer game was so thrilling and even though the USA team lost to Belgium, I am still in awe of how awesome our players are. I had no idea how awesome soccer players are in general –great athletes and amazing to look at too. That’s a great combination for sure. I love when world sports’ teams compete –it brings out our national spirit. Everyone rallies together and cheers the team on. It’s unifying and exciting and it was much needed especially after the SCOTUS ruling in favor of Hobby Lobby this week that clearly divided the country.

It was definitely tough getting up this morning for my Power Boxing class. I am enjoying it but it’s hard on my body at 6A, especially after a tough and hot yoga class yesterday. One thing I have begun to notice while boxing is the variety of intensity found among the boxers. There are a ton of newbies that are still not comfortable really beating the crap out of the heavy bag. At least I think they are newbies — I wonder how much benefit they are getting when they don’t hit hard or really move during the workout time. My feeling is that you are there to work – so go as hard as you can. Maybe that’s as hard as they can go but I doubt it — I think it’s as hard as their mind allows them to go. This is really where the CrossFit training and mentality serves me really well. I go at full intensity when it calls for it — and I don’t quit and I am finding that a lot of people outside of CF don’t necessarily subscribe to that.

Have you had a chance to read this NYT feature: Is Obesity Ok?. It’s such a touchy subject that is tied to so many emotions that it’s tough to really get to the heart of it. The health implications of obesity are not OK – but obese people are worthy of respect and kindness, just like everyone else out there. But does respect mean you don’t show sincere care for their well being and talk to them about addressing the issue?  Obesity is a public health issue and causes a whole host of other health issues. Sometimes honest conversations can sting even though it’s coming from a place of concern, but that doesn’t mean they shouldn’t happen.

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Be Inspired

Spend time with someone that matters

Workout

Power Boxing

Could You Have Adrenal Fatigue?

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Today’s yoga class theme was all about listening to your body which was quite timely as I have been following an interesting discussion in a Master’s CrossFit Group (+40 years old) all about feeling like you need a break and adrenal fatigue.

Here is the post that started the very active discussion:

It’s the first time since I started CrossFit over 2.5 years that I feel like quitting. Since I became menopausal, I’ve had to deal with one issue after the other. The most prominent is adrenal fatigue. My body has said “enough!” Thankfully I’m able to do my best to follow the suggestions from professionals. Just a few days back I received more discouraging news so I feel like throwing the towel in. I sure hope I don’t stay in this place too long. Anyone else out there having this experience?

 Adrenal fatigueI think this happens to a lot of folks actually and may be the reason behind my recent break from CrossFit. I was starting to really struggle through the workouts – my body was unusually sore, and I just lacked the energy and motivation to really push. I also was gaining weight and losing interest in something that at one time was the source of so much fun in my life.

I think we are conditioned to ignore certain signs and feelings – the attitude of pushing through the pain or suck it up.  There is an element to that in life, but there are also tell tale signs when it’s something more than simply needing a push.  It’s the time to quiet your mind and really pay attention to what your body is trying to tell you. If you love something and gradually you start to see your enthusiasm for it die down — stop and take a look at what’s going on. Chances are there are signs that will lead you to figure out what’s going on. But you have to stop and listen!

CrossFit is a wonderful method to get in shape for everyone, however a 20 something year old is very different than a 40 year old athlete.  The body has had twenty more years of use and for some, abuse. There are lots of physical and chemical issues that come a long with aging that there is NO way to compete on a truly equal level. CrossFit is full of young kids and it’s important for the Master athletes to keep their ego in check and realize that the only person they can equally compete against is themselves.  But what happens is you see that young whipper snapper pushing through – kicking ass and your inner voice starts to speak louder, demanding you step up.  You have to train that voice to shift perspective and push for progress. For me – I have to remember to stop and ask myself a few questions: Am I having fun? Am I learning? Is it working?

How to Recover from Adrenal Fatigue

For me, the right thing is to take a break from CrossFit and the programming at the gym I was at – try some different approaches and find my inspiration and passion again. I hope this encourages you to take time daily to quiet your mind and listen.

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Kindness Matters

Hospice patient’s wish: To be one with nature

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Karma Cleanse

Workout

Flow Yoga

 

 

 

 

Life Does Not Equal A Zero Sum Balance

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During yoga class yesterday, Tori, our instructor, talked about coveting someone else’s place in the world – or more specifically coveting what someone else has can somehow degrade or cancel out what you have. A Zero Sum Balance.  In Yoga practice, looking at others in the room and wishing you could be as flexible as they are somehow means you aren’t doing as well. I am sure each of us can think about situations in our lives where we do this…

Louis CK Quote

The fitness community is a perfect example – how come my belly isn’t as flat as the person next to me? Or, “That girl lifted 250# and I can only lift 200#.” Why do we think that someone else’s achievements and gains mean we aren’t as good? Isn’t there room for everyone – and who gets to define what success means to us? We are all on our own track and are as varied as could be. Why are we consumed with keeping up with the Jones’ and think that one person’s success means we are somehow not as good?

It also goes a long with body image…as my friend Foxy says, “There’s an ass for every seat.”  Who gets to decide what is the ideal body type or because someone weighs less than you, it means you aren’t as worthy of love and attention?  We shouldn’t focus on what our neighbors are doing, unless they are in trouble or need help.  Easier said than done, I know.

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Attitude is the difference

Workout

Power Boxing 1 hour

 

 

The Goal Is To Get Fit And Have Fun

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Fill your mind with positive thingsWhat I have discovered over the course of the past month or so and mixing up my fitness routine is I was/am burned out from strength and conditioning training. I think the one year mark tends to be the time when I start craving something different. With that in mind, I have decided to stop going to Highbar CrossFit and try some different classes and gyms in the area to see if any trip my trigger.

I’ve learned a lot at Highbar when it comes to strength and conditioning training. The hardest part of leaving is leaving the friends. They are the reason I am able to get my butt up in the AM and go workout.  But as I said, even that was not inspiring me enough to go and that’s was how I knew for sure I was suffering from burn out.

The burnout was starting to seep into other aspects of my life — I’ve been feeling uninspired overall. What I realized is that my morning workouts were no longer fulfilling the need they once were and it was throwing off my day. This past week, it became clear what I craved was change. Not only change, but also more cardio – I am not going to lose the weight I have gained without adding some serious cardio in addition to switching up my diet.  I think my nagging shoulder issues were signaling to me that need to back off a bit from heavy lifting. I am still going to make sure I have some strength and conditioning in my weekly program, but not 5 times a week.

So, if you are keeping count – I have been a member at CrossFit Impavidus, Highbar CrossFit and have tried out Cycleluv in Leesburg, Flow Yoga, and Title Boxing. As a part of this exercise, I am going to write about the experiences in a future blog post, so everyone in the area can gain the benefit of my exploration.

And the other thing I need to work on is regaining my perspective. Perspective about working out and how my fitness goals fit in with my overall life. I tend to go all in — I have said it before, I don’t half ass anything and as I have found out time and time again, not everyone gets that and/or approaches their life in the same way. When I start to get bogged down with anxiety and wrapped up in behaviors that steer me away from my goals, I am learning to step back, breathe and reset. Sometimes the process takes longer than it should but practice makes better!

This quote from Pat Sherwood is one of my favorites about fitness and CrossFit. It helps me reset my perspective and carry on…

Relax and have fun. “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.”  -Pat Sherwood

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Walt Whitman Quote

Kindness Matters

Police officer buys bed, TV, Wii for teen
KCTV5

Workout

Title Boxing : 5 MENTAL AND PHYSICAL BENEFITS OF BOXING

Exercise Induced Asthma and Being Athletic

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Happy Monday folks! It seems like everyone in my house has been battling a bug the past few days – coughing, achy and cranky. And today’s Highbar workout had running in it — and yes, it did cause a coughing fit.  It frustrates me to no end that my lung capacity is limited when I work out and today was a perfect example. After the 400m run, I was coughing so much that I couldn’t do all the pullups/lunges I needed to.

I recently read that Olympic athlete Apolo Anton Ohno has asthma.  Around 30 million Americans have EIB (Exercise Induced Asthma) and think what they are experiencing is a normal part of working out. Imagine doing endurance based work and your chest tightens up, you can’t catch your breath and you start having coughing fits — your lungs can’t get enough oxygen and you start to sound like Darth Vader because you are grasping for air. Yeah, that’s what happens to me  while I am working out.  The most endurance based activities I do, the better I feel though and since it’s the start of spring – I plan to focus on more cardio work so my lungs will get used to it. 

Whether it’s a physical ailment like asthma, extra weight to shed, nutrition or physical – we can always improve and get better. I came across this post from Chef, owner/coach at CrossFit Rubicon. I thought it was good enough to share this AM about starting with the basics — diet, training and sleep before buying into other ‘fixes’.

“Supplementation? Lacking in some vital nutrient? then supplement. Additional supplement choices? the protocol is easy and straightforward: Add ONE and ONLY ONE supplement to your current consistent regimen. If you see or feel a marked improvement in strength, recovery, speed, endurance or general sense of well being in 30-60 days? Keep it. If not? You don’t need whatever it is and should save your $$. Feel like trying another supp? Do the same but ONE CHANGE AT A TIME. The crux of the biscuit is this: if your diet, training and/or sleep are at best irregular and inconsistent, there is no supplement that can help you perform better than getting your fueling, training and recovery act together. Nothing can supplant determined consistency in the work. Do. The. Work. The rest is theme music.”

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You get a 2nd chance, every second

Workout

1P/2P Cleans
3mins
Strict Pullups
OH Lunges
–30sec rest–
400m run
–30sec rest–
Repeat

Yesterday’s workout: Flow Yoga

Change: A Constant In Every Life

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So instead of my usual Highbar CrossFit class this morning, I slept in and went to a hot yoga class instead. I have mentioned recently that my shoulders have really felt tight and I am just generally feeling a bit out of balance. I was thinking last night that it’s been almost six months without a break from CrossFit. I usually find myself taking some sort of vacation trip for a week or so during any six month period and use that as a good solid rest period.  I haven’t done that this time –and add to it some extra stress that.  I am starting to feel the effects of burn out, which, in the past,  has been addressed through some solid rest.

The extra stress was the reality of getting laid off from my job in a less than ideal way and adjusting to a new way of life.  And as great as this new life is,  including how well it’s going – it still means change and has shifted my entire way of life.

Which brings me to the point today  - In this morning’s yoga class, Christina, the instructor, chose Change as the change quotetheme to talk about. Change is a reality of life yet it’s something that many of us fear. It happens each and every day – Winter changes to Spring changes to Summer changes to Fall. Change is a constant in each of our lives.

During this last period of change, after being upset and angry, I consciously decided to go with it.  I reminded myself how every time something out of my control has happened, it has led me to a better place. It may not be the place I had in mind or even better at first glance- but it got there. I learned something. I made progress. I grew.  And I end up looking back with sincere appreciation. And thinking like that has allowed me to let go of the fear and embrace change. I needed it.

Fear can hold us back from heading down the path that we are meant to be on and once we see that – change becomes a lot less scary.

Christina said If we are never off balance, how will we ever know to readjust.

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Seek Growth Quote

Workout

1 hour of Hot Yoga

 

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