Lead a Fit and Healthy Life
Fitness/Exercise
Time to Workout
05 months ago
by Stephy
in Fitness/Exercise
this is so great — especially removing the following words
I don’t have time
I didn’t have time
READ It —
5 Surprising Ways to Make Sure You Always Have Time to Workout
by LIZ DIALTO
If you’re new here, you should check out Insider Secrets to a Slammin’ Hot Body. Be sure to come back + let me know what you think!
…or do anything else for that matter.
Since I can’t give you more hours in the day or help you clone yourself (top two things people swear would help them accomplish more), today I’m going to do the next best thing: readjust your thinking about time and help you eliminate the excuses you make for not having enough of it.
Is Snacking Bad?
05 months ago
Busy day full of everything and nothing.
I headed to Crossfit Impavidus for the free 10a workout. It was a good group of folks and we did another team workout that called for each team to do 3m stations of kettlebell swings, sprints, tire flips, wall ball squats and the worst station of all – overhead lunges with 25lb plate! I detest those!
Other than that — it’s been errands, cleaning, catching up overall. Nothing extra exciting!
Here’s some interesting news about snacking — I think the problem is mindless snacking as opposed to planned mini meals…. your thoughts?
Mid morning Snacks Associated With Smaller Weight Loss
If you snack in between meals — and who doesn’t? — and are also trying to lose weight, new research may offer some tips.
A study published in the December edition of the Journal of the American Dietetic Association finds that snacking at midmorning was associated with losing less weight than snacking at other times of the day.
The study, of 123 postmenopausal women who were overweight or obese, found that those who reported snacking between 10:30 a.m. and 11:29 a.m. lost an average of 7% of their body weight over the 12-month study period. Women who didn’t report snacking midmorning, however, lost an average of 11.4% of their body weight.
Late-morning snackers tend to keep snacking throughout the day, Anne McTiernan, an author of the study and director of the Prevention Center at the Fred Hutchinson Cancer Research Center in Seattle, tells the Health Blog. Nearly 96% of the mid-morning snackers reported more than one snack per day vs. 83% of the afternoon snackers and 81% of the evening snackers, the study found. (Those differences, however, weren’t statistically significant.)
Snacking more frequently likely means taking in more calories over the course of a day, McTiernan says.
We All Have Something
05 months ago
by Stephy
in Fitness/Exercise
A friend of mine is recovering from Breast Cancer — she was under 30 when diagnosed and it changed her physically and emotionally. She wrote this post recently that I when I read it yesterday, it was perfect timing. I really needed this reminder. I hope you find the inspiration and support in her words — which I did– when you are feeling down about you and your body.
…understanding that we all have something. Maybe some more severe than others, but we have all been through challenges and perhaps don’t like certain things about our bodies. It is a personal journey of acceptance of one’s own self and loving who you are despite sickness or injury.
Today is a New Day
05 months ago
Today is a new day Folks! I have fallen off the wagon, eating wise, and it’s time to climb back and move on. I gotta tell you, I feel like crap. Sluggish, Fat and overall yuck. It really takes the joy out of eating the way I used to and it’s almost instant too. Maybe it’s because my body has been so detoxed that it reacts so quickly. If I can remember this overall feeling — I won’t eat like that again any time soon. Now it’s time to get back to work to deal with this over-eating –
I felt pretty good this morning even though I didn’t sleep all that well. I’m ready to get back to my routine –
Warmup
20 Sampson Stretch
400m run
2x–
10 push ups
10 strict mountain climbers
10 whirly birds
10 whirly bendy birds
10 squats
–
25 Double Unders
Mobility on Lats/triceps
Skill
Squats
Front Squats
WOD
Go Heavy!
5-5-3-3-3-1-1-1-1
75,115,125,135,140,145,150,155,155
Bad Pics Mess with your Mind
05 months ago
by Stephy
in Fitness/Exercise
Seriously sad how one bad pic (above) can derail me so bad. Ugh!
But here’s a shot the same day a bit more flattering —
It’s all perspective I guess — and changing the voices in your head.
Doing Nothing Together
05 months ago
My Sister Connie
Another great day spent with my Sisters and Mom — after my CrossFit workout, we headed into DC and spent a few hours at the Smithsonian. Then completed the evening with some Indian Food.
Nothing like spending time with people who know you best — the good and bad of you.
My big sis, Deb came to CrossFit with me today to give it a try. The fact that she came was so huge in my book and meant so much to me. As I have said before, I don’t care if CrossFit is not for you — I just want everyone to find their “CrossFit” — no matter what that is. She jumped in and gave it a try –even if it was like pulling teeth. She scaled it to what she could do — and you know what? She did great, she survived and asked if we can go again on Monday.
My Sister Dee & Mom
My family being here has been super fun — lots of laughs, eating and enjoying the moments –which in the end, is the most important part of having them here. We have done a lot of hanging out — and in the words of Hannah Bea –
If we are going to do nothing, we are going to do nothing together.
Our Workout:
Warmup
Indian Run with Med Ball
Jumping Jacks
Pushups
WOD
Moving Day
2 teams
20m AMRAP
Goal: Move as much weight as possible
Grab some weight, and run to first station
Station 1: 35 Sit Ups
Station 2: 25 Box Jumps
Station 3: Run with Water Pipes
Run to grab more weight and Repeat
–
When all weight has been moved to station 1, repeat entire process moving weight back to original spot.
Dee and I were in Team 2 and we managed to move 3500lbs in 20minutes. Team 1 moved 3100lbs!
Re-Centering
06 months ago
My Inspirations - Colleen and Kim
HAPPY THANKSGIVING Everyone! I know it’s so cliche to post what you are thankful for — but I’m ok with that. I am so thankful for all the wonderful that are in my life. I have been blessed to have really supportive, healthy people in my life that inspire me every day to put my all in everything I do. Nothing half-assed for me.
Coach Conan was at the helm today and created a very “spicy” workout –
Warmup
Dynamic Stretching
2x –
25 Jumping Jacks
10 Push Presses
10 Hang Cleans
10 Good Mornings
10 Deadlifts
Skill
Deadlifts
WOD
Spicy Turkey Day
For Time
400m run
5 rounds
5 145# Deadlifts
10 Bar facing Burpees
400m run
time: 11:29
I was tired from my family being here. Lots of laughs and memories shared last night while we started preparations for the Turkey day feast. Nothing like being around family — to re-center you.
And for those asking – I will be eating and enjoying myself today — There are days to when you make the conscience decision to relax, enjoy the company and also the Feast — and the memories they conjure up. My Mom’s corn bread, stuffing, pumpkin pie, cheese, crackers, wine, whipped cream — the list goes on and on ….
Enjoy your day — remember, in the end it’s not how clean your house is or how perfect your feast is — it’s taking the time to re-connect and enjoy those around you.
XoXo
Imagine that Day!
06 months ago
Are we all ready for Thanksgiving? My sister Connie got in yesterday from Oregon and we tackled Wegmans yesterday evening. While it wasn’t packed, it certainly wasn’t empty. All the crazy people with their oversized carts bumping into every corner — oh the joys of the holidays.
My other sister, Deb is arriving this afternoon and my Mom will be here later today. Scott and Nate are way outnumbered for the next few days. Remember to take time to breathe — ahhhhhh…..
Today’s workout had a different twist — power cleans, then a 10m WOD — then power cleans again.
Warmup
sampson stretch
x2
10 push ups
10 Pass thrus
10 Whirly Birds
10 Bendy Whirly Birds
10 Squats
10 Pull ups
–Mobility
Roll out Lats and arms — kids, this one hurt like hell.
Skill
Power Cleans
WOD
3×3 Power Cleans 80#
10m AMRAP
20 Double Unders (I did 60 jump ropes)
20 Sit ups
3×3 Power Cleans 80#
total: 9
We finished with some couch stretches against the wall — now to finalize tomorrow’s feast and finish last minute shopping. I’m excited!
How Far You Can Go
06 months ago
Me - April 2008
Today’s workout was do-able –which made me happy! And I saw improvement in my overall time –which made me very happy.
Warmupx2
25 Double Unders
10 sit ups
10 hand release push ups
10 wall balls
10 jumping jacks
Skill
Gymnastics Fun
3 rounds
rings – L sits
parrallettes – L sits
Handstands
WOD
20-15-10
65# Push Press
KTE
time: 4:21
I’m sharing my Before pic today — to remind all of us how far you can come with commitment and hard work. Who is that girl in that pic? I have no idea anymore –
CrossFit: A Community of Supportive & Welcoming Athletes
16 months ago
I love to meet and learn from other CrossFit athletes. It’s one of the great things about CrossFit in general — the elite athletes love to support the beginners and at times, get their own inspiration and support from those just starting out.
The guy in the picture is Chris Spealler – who is, in the CrossFit world, a rock star. He is the ONLY athlete to compete in all 5 of the CF games and is one of the coaches others look to for advice. He also talks a lot about the community aspect of this sport. And I am happy to confirm that he is not just all about talk. I asked him to do me a favor for our box –and without hesitation — he came through. What other sport out there can boast that an elite athlete like Spealler is accessible and happy to help?
Baseball/Basketball/Hockey/Soccer elites –no way in hell would I have the opportunity to reach out to them and ask them for help. Can you imagine me saying – hey Lebron, can you do me this favor for a little ole box in Ashburn VA? Slim to no chance — I hope this aspect of CrossFit continues on, even after it becomes big!
Speaking of getting big — CrossFit is being talked about everywhere. While I think that is amazing and great for those of us already deeply entrenched in the philosophy and benefit of it all, I am seeing a side of this sport that I don’t like. Why is it when someone questions our approach, we automatically feel the need to put their thoughts down in a non-constructive way. Or someone is trying it for the first time and some in the community feel the need to belittle them. That is not what we are about — CrossFit really is that good. People will discover it and if it’s for them — they will be hooked and continue on. I have seen it happen — we all have. They get HOOKED, just like we all did.
We shouldn’t take that holier than thou attitude towards our sport. Not all boxes have the same approach to coaching or their community atmosphere — experiences with CrossFit are definitely not consistent. We all have seen that it is clearly not for everyone. I have met a few athletes at our box recently that need a High Intensity Fix during their workout, so they don’t get the constantly varied approach. Now, I may not agree with them and wish they would broaden their definition of being fit – but if it works for them, then who am I to put it down.
For years and years, we have all been taught to go to a globo-gym, get on that cardio machine for as long as you can –and then add some strength training, crunches and call it a day. That is not something that can be changed overnight — it is constantly being re-enforced. What we can do is lead by example — we are a community of supportive, varied athletes. We welcome anyone to come in and try CrossFit – fit, not fit, adrenaline junkie. globo gym weight lifter — we welcome them all, make them feel empowered and above all else, show them how CrossFit can blow their mind and body.
We aren’t going to bring CrossFit to the masses by making fun of famous people trying it (see Jillian Michael do a CF workout) or putting down a friend’s story about the treadmill. We just need to keep doing what we are doing and pretty soon – the truth will present itself.
