Fitness/Exercise

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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Be Inspired

Seek Growth Quote

Workout

1 hour of Hot Yoga

 

Mother Nature’s Favorite Child is Winter

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Snow in MarchHere we are — well into March. In fact, you could say that we are nearing the end of March. Spring is in the air and what happens? Snow. We got snow and it snowed all darn day. This year’s winter has been really odd in Northern VA. I have lived here since 1996 and don’t remember it ever being so extreme — spring like one day, super frigid cold the next, snow and ice, and more and a lot of snow. Mother Nature needs to be put on some mood stabilizers for sure!

I was all prepared to get up this morning and head off for my usual workout but you know what? I am feeling somewhat burned out. My shoulders are smoked and I just don’t have the usual enthusiasm. To me, this is a clear sign that I need to scale back for a while. I may be overdoing it and not doing enough recovery work. This weekend was very intense physically for me and it may have finally made me realize that I needed to rest extra. So yesterday and today – I did some stretching and lacrosse ball smashing but that’s it.  Hopefully my mojo will be back for tomorrow’s workout. I need my CrossFit!

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Workout

rest day.

Kindness Matters

The Story of Michigan State Star Adreian Payne and ‘Princess Lacey’ Is Bigger Than Basketball [Video]

Be Inspired

Live Your Life Fearlessly

Laugh

Take a Swolefie!

Mother Nature Isn’t Done With Us Yet

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Snow in VA SNOW is what greeted me when I woke up this morning. SNOW is what happened mid-March – mere weeks before spring. SNOW is what made me cranky today. School was cancelled, gym was closed, and it’s cold. I am so over winter – it’s overstayed its welcome. I am all for seasons but it’s time for this one to move on. I need more sunlight, more outdoor activities, more warmer temps. Who is with me??

Next Sunday is Team Hoagie’s Heroes annual 5K Scope it Out Race to help raise awareness and money for Colon Cancer. Colon cancer is curable if detected early and there is no reason why we shouldn’t detect it early. Go to Chris4Life and find out more info about colon cancer, its signs and symptoms and other ways to be in the know. The colonoscopy is nothing compared to what you have to go through if you actually do have colon cancer – trust me. I had to witness Scotty’s diagnosis and treatment and it ain’t something you want to go through.

Now, let’s talk about the impending season change…

With spring is coming – or at least I am assuming it will be here soon, it’s a great time to reevaluate your goals. Many of us make a list of things we want to do at the beginning of the year and rarely check in with them to see how they are progressing. Spring means you can be more active outside, get some more Vitamin D, socialize with friends that you rarely saw during the winter. Do me and yourself a favor, take a few minutes in the evening this week and write down a few things you want to accomplish this season. Don’t jot down too many – just a few things that you have been meaning to do, or really want to do and work towards completing them or making progress towards their completion. It’s a great feeling to be able to feel the momentum that is created when you are moving towards goals you set for yourself.

Here’s a post I wrote earlier this year about Focusing on the process, not necessarily the goal that might offer some help:

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Get Inspired

Ignore People Who Do CrappY Things to You

Kindness Matters

Science of Kindness – Increase Your Health

Video: Coca Cola: Security Cameras

Time to Feel Good Again

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It’s odd to say but Daylight Savings Time doesn’t really bother me. I woke up this morning in a pretty good mood and am not super tired. I wonder if that will last though…. hmmmm? I love getting an extra hour of sunlight to help lighten my mood. Let’s just hope that the whispers of snow aren’t true for this week. I have seriously HAD it with WINTER.

I am going to be super blunt here. I have totally fallen off the wagon with my eating and every time I snack or eat something that I know I shouldn’t, I feel bad about myself. Not bad enough to stop mind you. Over the weekend, I started being really honest with myself. I don’t feel good. Mentally and physically. And my hand eczema has returned with the re-introduction of eating too much dairy. My hands are an itchy, dry mess and they burn. I am also tired, my joints ache and when I see pics of myself, I think I look puffy. I have gained 10 pounds if not more since  being laid off from my job too. I am not happy with all of that. What’s interesting is I am not alone – I have talked with and read about others feeling the same way. Maybe it’s partly because of the long winter we have had and it’s also because it’s way too easy to fall into old habits…

Be Happy AgainMy friend Leah said it best:

I’ve learned it’s very easy to neglect your diet, and slip back into old habits. The more you pay attention to what you eat, the easier it is the feel good. I’ve really noticed how bad I feel lately and I know it’s all what I am eating. Time to feel good again!

A huge part of feeling good again is being around great people. This weekend, I went to my dear friend Liz’s baby shower. What a great friend she is to me – and I am so happy for her, her hubby and her daughter. I can’t wait to meet the newest member of her family in May!  It was also a great opportunity to be with some of the amazing ladies in my life who inspire me and make me feel loved – Caitlin and Lani.

Liz   Cait and Lani

Read This

Get Inspired

Get Closer to Your Goals

Kindness Matters

3-Year-Old Girl (and Her Disney Princess Dolly) Donate Hair to Help Children With Cancer

Workout

I am really struggling with my workouts and in my heart of hearts, i know it’s diet/nutrition related. I am going to get on the ball and straighten this shit out…

  • Mobility
  • Pull Up Test
  • Push Ups
  • 1P Cleans
  • Full Cleans

WOD
EMOTM 10 mins

  • HSC
  • Pull Ups
  • even min: Wall sits
  • odd min: Planks

February Blues

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The Family that Runs Together I haven’t been feeling myself the past few days –not really sick, but not really feeling well either. I am sure it’s all part of the February (now into March) blues that I seem to get every year. I am just not finding the joy or motivation that I usually have for much if I am being honest. I could literally stay in bed all day long if I let myself. It’s so unlike me and it pisses me off but yet it’s my reality right now.

I am not one to have any patience with people out there that play the victim, so even though I don’t feel well, I haul my ass out of bed, go workout, get my shit together and keep moving. It’s what I know and what I do.

Scott, Hannah and I went on a run yesterday in preparation for our yearly Scope it Out 5K race this month. We ended up running a little over 2 miles yesterday. My endurance and cardio have really gone downhill this past year –strength has gone up, cardio has gone down. Not sure if that’s good or bad but I have to get crackin’ on it if I am going to be able to enjoy a bunch of activity outside this spring and summer.

And speaking of Spring, it can’t come soon enough. We have probably a good 6-8 inches of snow on the ground this morning/afternoon. I am so ready for winter to leave. Enough is enough. I am cold and getting stir cray cray.

March Snow Day

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Kindness Matters

Here’s A Story About Kevin Durant Being A Really Nice Dude

Be Inspired

It's Monday

Workout

Gym is CLOSED! Wah Wah.

Aging and the Distortion of Beauty

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I have had a rough morning and it’s not even 8A! We did some new super sets yesterday morning and my shoulders and deltoids are not appreciating it very much this morning. Then when I got into the gym, I noticed a strong odor of polyurethane which for any asthmatic, is not really welcome and it caused me a lot of issues with the endurance stuff we had to do. So many issues, that I had to stop a lot during my workout which pissed me off. I was hacking up a lung and had to run outside to clear my lungs.

no makeup dayI want to talk once again about how the media distorts our perception of what aging and beauty really looks like. If you watched the Golden Globes and saw Diane Keaton up on the stage – well I think she looked awesome. She isn’t the youngest woman but she looks age appropriate and I thought, beautiful. She is a spokeswoman for l’Oreal, which is awesome. However, they are not showing her how she really is, which is a shame. I get the lighting and makeup effects and am all for it – however, the digital airbrushing goes way too far.

“Diane Keaton at the Golden Globes compared to Diane Keaton in the L’Oreal commercial that aired during the Golden Globes.”

Yesterday, the Today show folks went without makeup and asked others to do the same to prove that we are all normal, regular people underneath all that gook. Here I am this AM, after my workout – no makeup. Who the heck has time to get all dolled up before a 6A exercise sesh? Not this girl…

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Do what you can with what you have.

Workout

Pull ups/Push Ups
Agility Drills (Dot drills, shuttle run)

WOD

  • Slam Balls
  • Lunge Walks
  • Broad Jumps
  • Shuttle Runs

Be Thankful for The Difficult People

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Mean People Suck Earlier this week I found out that someone that I am not fond of has been hired to do some work at one of the company’s that I am doing consulting work for.  When I said I am “not fond of”, It’s really not even close to covering how much I would prefer never seeing this person again. Up until this week, I didn’t think I would ever have to. What are the chances that this person would re-enter my life? It got me thinking about the reason that they showed up again.  Could I still have more to learn from the experience? It could be that her projects will never intersect what I am doing and I hope that is true – but the fact that she has entered my professional circle once again has irked me. Like some cruel joke. I’m professional and all but I can’t help feeling a pit in my stomach when I think about it.

So I did what someone like me does usually – took to the internets to read and learn about Nasty People. Hope it helps some of you out there as well –

I took a rest day today after not taking one on Weds after all — I was so tired this morning and started the internal dialogue with myself when the alarm went off about how tired I was. Since I didn’t have a real rest day yet, I said what the heck and turned the alarm off and went back to sleep.

If you read my blog regularly, you know I ditched the gluten a long time ago. I just realized I felt like crap all the time, my belly was always bloated. I wanted to sleep all the time -my symptoms go on and on. It’s always interesting to read about research on how gluten affects people.

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For Laughs

Super Cute Picture of the Day

Family - My sister and Niece

 

Are you Magnesium Deficient?

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I got so busy yesterday that I forgot to post – I try to sit down every morning and write. It’s a way for me to reflect and relax but yesterday was kind of a crazy day. So, here I am back at it again today.

I’ve started to really focus on my marketing consulting business this year. Now that I have the time and the momentum, it just feels right. I recently took on two more clients for a total of three so far. And have met with a lot of other people who are doing exactly what I hope to do – run their own small business, with a steady group of good clients, interesting projects and freedom. It’s not an option I had really considered before, but the more I get into it -it really does seem like it could work out pretty darn well for me. I’m happier, more organized and just feel better.

Are you Magnesium Deficient?

Magnesium DeficiencyI wanted to talk once again about Magnesium, and how important this mineral is to all of us and how many people don’t realize that a lack of it is the reason for many of their ailments . The reason I mention it again is because I have been forgetting to drink Natural Calm, and sure enough, have been experiencing a lot of the symptoms mentioned in the graphic on the right.  I have remembered this week – and I feel so much better.  Do your own research on magnesium, but if you are experiencing more than 4-5 of these symptoms, it could be caused by low magnesium. Food for thought…

Read This!

Workout

Two more PRs this week:

  • Bench: 130#
  • Deadlift! 250#. I think I could have done more but I ran out of time because I had to go to get the kiddos ready for school this AM. I may retest on Saturday.
  • Back Squat: 220#
  • Clean: 120# (I can’t get that damn technique down yet!)

 

Know the Symptoms of a Magnesium Deficiency

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Magnesium -Natural CalmAfter working on a specific strength program for 12 weeks at Highbar CrossFit, the time has come to test and see the progress. Yesterday, I got a 5# PR on my Squat clean. Today – my back squat! PR’d by 10# to end at 220# although I think I could have done more – ran out of time and had to get home to get the kids off to school. Sometimes you have to leave some in the tank to take care of life.

I feel so great about my progress. The coaches at Highbar take such a different approach to strength training that sometimes I think maybe it’s not working, but then you test and you are a whole hell of a lot stronger than you realized.  But then I remind myself that i am still starting out by doing something pretty stupid.

After getting my PR this morning, I am taking the plates off the bar. I don’t think I have ever had plates that heavy on a barbell before, so it never occurred to me to take the plates off in any particular way. Well think about it –heavy plates on each side, removing all the plates off of one side before the other… Yeah, the bar was a teeter totter and went flying. I am so lucky that no one was around it because it could have done some serious damage. The only damage done was to my EGO as everyone stopped, became silent, and then laughed at me. Coach Dan then said Do you even lift, Bro?. I’m always learning…

I gotta talk about the benefits of Magnesium again. I sometimes forget to take it and then get in the routine of skipping it for days on end. Then I remember to take it and quickly remember why I should take it. The last two days, I’ve been taking Natural Calm before I go to bed and I am telling you – the difference in how I feel when I wake up is night and day. I am not sore, not groggy, not super exhausted.

Yesterday, I shared a link about symptoms of a Magnesium Deficiency, but the bottom line is that a magnesium deficiency can affect virtually every system of the body. It’s that important to your overall health and wellness.  My suggestion is to talk to your doctor, of course, but add a glass of Natural Calm before you go to bed for awhile and see if you feel better.

Workout

Mobility
Back Squat 1RM: 220 (10# PR)

I got a PR at Highbar CrossFit in Ashburn

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For Laughs

Clearing the Clutter

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The kids are finally in school and the house is quiet. I just want to sit here and enjoy the silence. As much as I love my kids and being able to spend extra time with them, there is definitely a need for space. For their benefit and mine. Enough was enough.

ClutterI was able to get some of the much needed de-cluttering done this weekend. I scheduled an appointment with gooddonor.org to pick up the stuff at my house –and almost half of a garage full of stuff will be in the hands of the Lupus Foundation before the day is through. I love the feeling I have after a good purge.  I was telling someone late last week, how I finally feel like I can catch my breath now that I am not working somewhere that was suffocating me. The clearing of all the clutter in my house is a sign that I’m coming up for air and it is such a great feeling. I highly recommend getting the shit out of your life as a great way to help you feel better.

Here are a few good sites about clearing clutter:

 

Another way to renew and feel great is to spend time with a baby. Here is the most adorable picture of my brother and his new daughter:

David and ANothing sweeter than seeing your big brother holding his beautiful newborn – this picture melts my heart. I can’t wait to meet her…

Workout

Mobility
Squat Clean Testing -managed a 5# PR on my squat clean -however, it wasn’t a perfect clean and I know strength wise I am capable of much more. Gotta get the technique down – practice, practice, practice.

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