Fitness/Exercise

Complicated Women Are Everywhere

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design yourself - live fit and soreOne more thought to share from the Golden Globes – Maggie Gyllenhaal talked about complicated women and how we are all complicated when it comes down to it. I love that way of putting it – complicated does not have to be negative. I am proud to be complicated – to me it means being interesting, smart, engaging, emotional, passionate, funny, compassionate, and strong. And I would rather be that any day of the week than easy. And Hats off to men who love complicated women!

“When I look around the room at the women who are in here and I think about the performances that I’ve watched this year, what I see actually are women who are sometimes powerful and sometimes not,” she said in her acceptance speech. “Sometimes sexy, sometimes not. Sometimes honorable, sometimes not. And what I think is new is the wealth of roles for actual women in television and in film.”

Today was my last day at XO. While my stay there was short, six months, I learned a lot and met some smart, sharp people. With that said -the role I had wasn’t a good fit for me. It was fine — but not challenging or engaging for me and I just don’t want to accept mediocre anymore. It’s time for me to jump into something new, challenging and fun. I have a few days off before I start on Monday. Here’s to new adventures – fear ain’t got nothing on me.

Yearly Mantra

My sisters shared with me that each year they decide upon a mantra to carry them throughout the year. To motivate, guide and inspire them. A mantra differs from a resolution in that it’s word or short phrase that is repeated mentally, often used to aid in meditation. It can help set your intentions and re-focus so that you develop the habits and become the You you envision. Maybe you want to uncuff yourself from fear or be kinder. Whatever it is – choose it and refer to it often to help reset your thoughts.

mantra live fit and sore

Choosing a Mantra for Your Most Memorable Year

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Cold Weather and Your Health

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8 Degrees iN Northern VA Baby it’s cold outside – like 8 degrees without the windchill. Talk about a polar vortex in the Northern VA area. I swear last week, it was in the 60’s. Such crazy weather shifts, it’s no wonder I can’t seem to get over this chest crud cold I have had since right before the new year. You know what helps break up the crud? Exercise! This morning – we did a bunch of suicides and sprints in addition to 8 rounds of boxing. By the end, I was hacking up my lungs which was actually a good thing because it is clearing the gunk out.

Did you know there are some recent studies that show being cold can actually lead to weight loss and improved health? The Atlantic recently published,  The Benefits of Being Cold, highlighting that perhaps year round warmth, something many of us enjoy regularly, may be affecting our body weight and health. Read the piece – it makes a lot of sense “Seven million years of evolution were dominated by two challenges: food scarcity and cold.”  Today, for most of us, neither of those things are real challenges to us on a regular basis and our bodies adapt to changes – some for the better, some for the worse. So, while it’s frightfully cold outside – take time to appreciate being chilly and realize that it’s perhaps better for you.

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Be Inspired

“The beautiful thing about growth is the ability to see our changes.”

Growth - Live Fit and Sore!

Happy New Year 2015: Let’s Get Uncomfortable

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Funny-advance-happy-new-year-quote-2015It’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!

Happy New Year 2015

Your Mind Is a Powerful Thing

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If you haven't yet, head over to like my Facebook community page Live Fit and Sore! I've been sharing all sorts of news, information, resources and inspiration over there as well as on here. I figured there can't be too many ways to try to support and inspire others to live a life of wellness...  Tonight is the eve of Christmas eve and the stores were crazy today which made me feel better about being so behind in my preparing. When I went to Costco yesterday to pick up my holiday cards, the guy that rang me up told me that I wasn't alone and then gave me a high five just for getting it done. I liked that attitude...and it was much needed.  This past week has been stressful - in addition to my car needing a lot of work ($$$), Scotty has come down with bronchitis which will no doubt actually turn out to be walking pneumonia as usual. His immune system wasn't great to begin with and seemed to worsen after chemo. He's on some meds and hopefully will be feeling much better tomorrow. We have some serious gift wrapping to do tomorrow evening --  Someone mentioned yesterday that they really get a lot out of the quotes and motivational stuff I post. Hearing that really means a lot to me because the truth is I post them for me --and I figure that I can't be the only one needing some positive words and inspiration to focus on how great life is. I came across this quote this evening...  "If you realized how powerful your thoughts are, you would never think a negative thought."  It's easy to say, but so much harder to actually practice - what we all can do though, is learn to recognize negativity as it starts to creep into our thinking and purposely drive it out.If you haven’t yet, head over to like my Facebook community page Live Fit and Sore! I’ve been sharing all sorts of news, information, resources and inspiration over there as well as on here. I figured there can’t be too many ways to try to support and inspire others to live a life of wellness…

Tonight is the eve of Christmas eve and the stores were crazy today which made me feel better about being so behind in my preparing. When I went to Costco yesterday to pick up my holiday cards, the guy that rang me up told me that I wasn’t alone and then gave me a high five just for getting it done. I liked that attitude…and it was much needed.  This past week has been stressful – in addition to my car needing a lot of work ($$$), Scotty has come down with bronchitis which will no doubt actually turn out to be walking pneumonia as usual. His immune system wasn’t great to begin with and seemed to worsen after chemo. He’s on some meds and hopefully will be feeling much better tomorrow. We have some serious gift wrapping to do tomorrow evening —

Someone mentioned yesterday that they really get a lot out of the quotes and motivational stuff I post. That meant a lot to me because the truth is I post them for me –and figure I can’t be the only one needing positive words and inspiration to help me focus on how great life is.  I have had a ton of ups and downs the past year or so – as so many others have had – and I find reading others’ experienced words helps.

I came across this quote this evening…

“If you realized how powerful your thoughts are, you would never think a negative thought.”

It’s easy to say, but much harder to actually practice – what we can do though, is learn to recognize negativity as it starts to creep into our thinking and purposely drive it out.  Here are some other ideas to put into practice to help you up your game: How to Stay Positive: 11 Smart Habits. I know some of you out there don’t believe that there is power in positive thinking or that setting positive intentions each and every day can help make your life brighter – that’s OK.  Some of the quotes & inspirational sayings are bullshit for sure– but the ones that speak to me, I share. We have a choice in how we see the world. Life is challenging enough, why not face the challenge with inspiration and purpose?

Watch This

One Direction stops by the Tonight Show Music Room to perform “Santa Claus Is Coming To Town.”

Fitness

Boxing 1hour 6A

 

Corporate America: The Crap They Eat

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I appreciate a free lunch like anyone else out there – but when you make healthy eating a priority, a free lunch doesn’t really mean much.

A few weeks ago, I was attending an in-house two day training session for work. Apparently, my company provides lunch when all day training is scheduled.  Being new, I didn’t know that – and because I am used to being a ‘picky’ eater, I am perfectly fine providing my own lunch – no issue at all.

Before arriving on my first day of training, I stopped off at Wegmans and picked up a salad. Lunch was provided for the rest of the group and it was the standard: Sandwiches, salad with croutons and cheese, a cream based soup and cookies and brownies for dessert.  Needless to say, I was happy with my salad even though it provoked a ton of comments and questions about my food preferences. All was right with the world.

Before the end of day one, the lady in charge of ordering asked me what my food preferences were. She seemed to not even grasp the idea of a food allergy if you ask me but I told her nonetheless.  I mentioned I don’t eat foods with gluten or dairy and suggested a salad as a good option if she were able to order something for me. She wrote it down and said ‘no problem’.

SaladI didn’t stop for salad the next morning – why would I? Well – I should have known better. Lunchtime came around – the lunch order arrived. Guess what was waiting for me? A bowl of lettuce – and to add insult to injury, with grated Parmesan cheese mixed in. I am not even joking – a BIG BOWL OF LETTUCE – iceberg lettuce!! I looked at the lady and she just shrugged and said I told them you didn’t eat gluten and walked away.

I don’t need to be coddled. I am perfectly fine fending for myself when it comes to my food preferences,  but when someone says they are going to take care of something, I figure – they will take care of it. Silly me – I was even more annoyed that the lady didn’t give a shit afterwards. Who the hell eats a bowl of lettuce and calls that lunch? Would she be ok with that for her lunch? Anyways …

Today my company held holiday lunch. There was nothing for me to eat. Not a huge deal, since I brought my lunch but it just seems to me when you are providing for a large group of people – at least a few of them would need some other options than fried, breaded, cream based foods. The salad they offered had cheese all over it again as well – there was absolutely not one thing offered that I could eat.  As I said, I wasn’t expecting different but it made me think about a few things…

  1. You can’t please everyone – I get that. However, if you are in charge of putting together a luncheon/dinner/party– at least consider those with food allergies or preferences. Salads (beyond just a bowl of lettuce) are great. Just offer the cheese and croutons on the side.
  2. Corporate America eats like shit. There was not even a crudité fruit platter offered instead of cookies/brownies for dessert.

Anyway, that’s my PSA for the day…

I wonder if this list of The 44 Healthiest Companies to Work For in America has the same problem?

Obesity: In Black and White

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So here’s a gut kicker that happened to me today. Regularly, I go to my general practitioner for a med check and I for the most part I request that they don’t check my weight.  As much as I talk about how the number on the scale isn’t necessarily an accurate indicator of one’s health and definitely not a definition of one’s worth – there are times when that number grabs a hold of my self esteem and drags it down a few notches.

BMI Issues I received an invitation to my GP’s medical website that has all of my health information and records. As I logged in, guess what was the first thing I saw? My weight. The second thing? That it was classified as obese. My files show one of my diagnosis is Obesity. I know I have gained some weight in the past year –and it hasn’t been from strength training. The past year definitely knocked me on my butt emotionally and I am no different than many others out there — I wasn’t interested in being diligent in what I was eating and eating crap made me feel better – at least at that moment in time.  But.. even with that – there is no way I am obese. Intellectually I know this — even with my admission that I could stand to lose some poundage-I am not obese.

Even that pod test I did earlier this year didn’t put me at obese.

As I work to beat down the blow to my self esteem, it bears repeating that BMI is not a good indicator of health or a healthy weight — “We’re battering a ram into a brick wall trying to measure success through people’s BMI.

What Everyone Is Afraid to Say About Obesity 

Seeing that word OBESITY in black and white has added to the blah feelings that have been hovering over me lately. I’m exercising just as usual –maybe even at a higher intensity so I know that I have to put the focus on my nutrition. But knowing what I need to do – and doing it are two different things.  I have to figure out what’s going on my head first — and I know it will click.

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Blast Motion: Blast Athletic Performance Smart Video Capture

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Blast Motion - Athletic PerformanceOne 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 

Fake It To Make It So

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I have always said I wouldn’t sugar coat my wellness journey – there are ups and downs. I seem to be in a valley right now…

I’m having a rough time as of late. I feel beaten up.  I have just a sense of blah around most things in my life right now. I’ve been trying to sit back and reflect on it though. Could it be the mid-life crisis that people talk about?

I’m in my early 40’s, although closer to mid 40’s than I sometimes realize – I’ve been in the VA area since 1996. I’ve had ups and downs career wise. I’ve gotten married, had kids, and helped my husband battle a serious health issue. I live in a nice suburban area, own my home – my kids are fed, receiving a great education, have family that loves them. Same can be said about me – I have a great husband who is my biggest champion, my kids are amazing – so, why do I feel lonely and unfulfilled lately?

fake-it-till-you-make-it

I feel unconnected and bored – not really feeling close to many people around me. I‘m having issues staying on point with my nutrition as well. I feel like a big blob and have been making excuses for eating crap.

I believe that in the idea “fake it until you make it“, surround yourself with positive people and words. Being down and being around a bunch of Debby Downer people and thoughts doesn’t do anything to help pull you out.

Positive Life

What Would You Tell Your Younger Self?

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what would you tell your younger self

I saw this posted question the other day and it made me pause. It’s an interesting question to ponder.

Now that my daughter is entering her teen years and has started to experience all that goes with it, it has put me in a reflective mood. She has already begun dealing with friend drama, body image worries, and embarrassing parents.  I want to let her experience things without being a helicopter parent, but also benefit from the knowledge that I have. I didn’t have a picture perfect childhood and want to do whatever I can to prevent her from experiencing some of it.  I see traits in her personality that mirror mine and it worries me sometimes.  I know there is only so much I can do as her mom – sigh…

As for me answering that question – I would tell myself to not let fear control my decisions. I was always so scared of being uncomfortable, craved stability and that made me so rigid. I saw things one way and that was it – wasn’t open to trying anything new and was so scared to just take a chance.  How about you?

Oh and I would definitely tell myself to start exercising as an outlet for stress – I often wish I was in shape from the onset!

11 Things I Wish I Could Say To My Younger Self

Be Proud

 

Weightlifting Girls Say The Darndest Things…

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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…

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