Weekend Madness


Here it is March 31st and it snowed yesterday. What the heck is going on?? How is this the start of spring? I am hoping that yesterday was really the end of the craziness and we can now get on with the already too short season known as Spring.

Happy Birthday HB!Saturday – was my baby girl’s 12th birthday. It is so hard to believe that twelve years have gone by. I remember the moment she was born like it was yesterday and the moments of her awakening have gone by way too fast. Being a parent is quite an adventure – with lots of terrain to cover. I have loved every minute of being a Mom to her. She is so bright, funny, sensitive and beautiful in every way. I really am so lucky to be her Mom.

We had to actually celebrate her birthday on Sunday because she had one of her Odyssey of the Mind competitions all day Saturday but we made up for it by taking her shopping for five hours (she is totally my daugther!), then out to dinner at Red Robin (her choice) with one of her friends, and then Red Velvet Cheesecake for dessert. And of course, she started her day with Ice Cream for Breakfast as is our birthday tradition each year. Fun Mommy was all over it!

HB Birthday - Cheesecake

I also took some solid days off from CrossFit and did Yoga. I took classes on Thurs, Friday and Sunday. I realized that I feel energized and quiet afterwards. It’s definitely not just Ohm and relaxation. You get a real good workout and I am hoping it helps me with my shoulder mobility issues that have been plaguing me for a few weeks.

And today, is my big sister’s birthday – She has had a rough year but I know it’s only a matter of time before things are going to start falling in place for her as they are meant to be.

Big Sis Deb

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Lululemon Pledge

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start doing


Push Ups
Back Squat 4×5 165#
5 mins
5 Ring Rows (I’m resting my shoulders so not doing pull ups for a bit)
5 burpees

–1minute rest–

5 mins
5 Slam Balls
5 Air Squats


Happy Valentine’s Day: Lucky to Have Love


Highbar CrossFit Heart for Valentine's DayHappy Valentine’s Day to everyone out there. It doesn’t matter what kind of Love you have in your life— as long as you have Love. It’s mushy but true.  I am lucky to have the Silver Fox in my life – who loves me at my worst and at my best. This is the 19th year we are together for Valentine’s Day. And during those years, it hasn’t all been hearts and flowers but I wouldn’t want to be with anyone else.  Marriage is work -plain and simple and it has peaks and valleys. Being with someone for a long time means they get on your nerves regularly but in your heart – you can’t imagine your life with anyone else, nor would you want to. I am not one of those people who expects a trail of rose petals at the door when I come home – even on Valentine’s Day. I just think treating one another with respect and having a real affection for your partner is key. Scotty makes me laugh, makes me feel special, feel cherished and wanted. And he lets me be me. I thank the stars above for bringing him into my life. Together, we have created a wonderful life, with awesome kids and try to be good people each and every day. What more can someone ask for when it really comes down to it?

I was thinking about how it has been about five months since my job situation changed — I didn’t realize that at the time it was going to be for the better but I sure do now. I was reminded about how toxic my previous situation was this week during a meeting I was attending for one of my clients.

I was asked to attend a meeting about the progress the team has made with social media marketing with the CEO of the company. The SVP that I work with asked me to attend because she said that he would love my energy and knowledge. When I arrived, the group was waiting outside the meeting room. I knew everyone but this one guy. We all walked in and the guy introduced himself to me, “Hi, I’m so and so”, shook my hand and sat down. We were waiting on a few people — I assumed the CEO was one of them. The CMO arrived -I have met him before and we began. It occurred to me that the one guy who introduced himself WAS the CEO of the company. Totally didn’t get that until we were underway. During the meeting, he asked a lot of questions about what we are doing and why- but it was all in the vain of him understanding the purpose and the benefit. Not once was it to question our knowledge or decisions. The meeting flowed well and the team allowed me to go through most of it. The reason it was such a reminder to me about how bad that other company had become was because meetings NEVER were like that there.

To even get to meet with our CMO was rare – reserved for a few — Forget about the CEO. You were not trusted to be in the room with him unless it was a large crowd and he was reading from a prepared speech. The CMO was always late — ALWAYS and there was a pecking order. Everyone was there to prove they knew more than the person next to them. The CMO questioned every decision, every action &  not from a place of her trying to understand but because in her mind – she knew more than you and didn’t trust that you could make a decision. Many times -whatever progress or decision you made was reversed or changed at the drop of a hat.  The whole culture was cover your ass all the time. New people were brought in – many times they were consultants – and they were automatically given more credence than you, even if you had been there for years and they had no background in the industry.  You could fall on a sword for a decision, but if the consultant disagreed or wanted it different – it was made to be.

People were not nice to each other — you could be the nicest person in the world, but in that culture and workplace, you could easily change up to be the biggest ass in the room. Imagine being questioned about every move, not empowered to do a job you are responsible for, have no inspiration or true leadership, be disrespected day in and out, and not trusted. It’s not hard to understand how it is toxic. But just like any abusive, unhealthy relationship that endures – you start to think that’s normal and it’s only when you are away from it and see what healthy can look like – it becomes clear how bad it was.

It’s just another affirmation of the path I am heading now…

Read This!

Watch This

Now this guy gets it — let’s reevaluate our values people!  Gay people are a part of our world – I tell my kids, if one person loves another person – no matter girl or boy- how can that be bad? Love is a great thing – no matter who loves who.

Dallas sportscaster’s shocking response to Michael Sam coming out as gay

Get Inspired

Where there is love, there is life



  • Press 2×5
  • Push Press 2×3


  • 4 Rounds
  • Box Jumps
  • Burpees
  • –rest–
  • 50 wall balls


Necessary Recovery


highbar ladiesIt’s been a crazy weekend celebrating my birthday. I am still recovering and I definitely was reminded about why I am not a drinker. Yuck. I lost track of how much I drank on Saturday night and had to take most of yesterday to recover. I remember that it’s not that fun to be so drunk that you don’t remember things and you do things that are way out of your character. And it also reminded me how awesome my husband is — I love that man.

I do remember how many awesome people came out to celebrate with me — and how much love I have in my life. I am really very lucky to be able to know such amazing, fun, inspiring people. Here’s to another amazing year of change, progress, love and health.

Read This!

So Cute!


Max push ups 25
Max Broad Jump 72′
10 rounds
DB Squat cleans + extra squat
Crab walks

Working out after this weekend was brutal. I am still dehydrated and will be focused on drinking as much water as possible today!

Get Inspired!

Accept where they are quote


It’s My Birthday


What a wonderful birthday hearing from people from all the milestones of my life — it’s one of the greatest things about social media –connecting & reconnecting….thank you all for being in my life. I am a very lucky person.

ice cream

Super Bowl Hangover


Chicken WingsI went a bit overboard yesterday during the big game – -ate some wings, had more chips and guacamole than I care to remember. I slept horribly and woke up feeling swollen from all the salt and groggy. It’s not a great feeling…

Super Bowl Commercials

My two favorite commercials from the Super Bowl were the horse and dog one: Puppy Love and the Coke commercial that seems to have irked some people around.  I can’t for the life of me why people have an issue with it. During the first few seconds, I knew it was a Coke commercial. It reminded me of the I’d like to teach the world to sing commercial where it was representing all the different cultures, languages and people that encompass America. That is who we are — all together. Some people are so dumb…


It’s a recovery week since we did our strength testing last week…so it will be a lot of calisthenics and mobility. I’m not complaining…

Strength/Calisthenics: 4×6 Strict Pullups
Mobility: Hamstring stretch
WOD: Death by: 

  • Burpees
  • 20m Shuttle runs

Read This!


Quote; You have to choose to let go

Moving On & Simplifying Your Life


This has been a really long week – lots of great things, lots of life happening. I can honestly say I am finally starting to feel better about everything – my spirits are re-igniting. It’s about friggin’ time too. I don’t like to be in the dumps and the people around me don’t appreciate it either.

I really do think there is something to the thinking and focusing on the positives in life.

My Dad - Live Fit and Sore!Today is my Dad’s 74th birthday. Crazy how time flies and my Dad is in his seventies. I was thinking back to when I was growing up and how young my parents were. I never thought about them aging and now – in their seventies! I have not always been the closest to my Dad, but as I get older, and am a parent – I am learning that much of what happened back then doesn’t really matter anymore. It doesn’t mean it wasn’t hard or wrong or challenging – it just means that life goes on and I am who I am because of my experiences-good and bad.

I am really thankful that both my parents are still around – and I realize that some day that won’t be the case. Every day with family is a gift. No one else in the entire world will be closer to you than them. I always tell my kids that too. My relationship with my Dad is not a typical one – but I appreciate him for what he can offer and the fact that he can be in my kids’ lives. He does the best he can with the skills he developed and I have to accept him for who he is.

Happy Birthday Dad! 

Here’s an interesting read for those that have a rocky relationship with your Dad:



holy cow this one hurt!

5 Wall Balls
10 Pull Ups
10m broad jumps
60m farmer carry
–rest 2min & repeat–
mobility work
–16 minutes
20sec Plank
10sec Superman
(no rest in between)

Recommended Reading

How Much Fat Should I Eat?

Dr Wayne Dyer posted a status on his Facebook page yesterday that I will re-post here because I think it’s a great reminder for us all. Simplifying our lives will better our lives. I have started to do this slowly. Uncluttering our home and slowing down have been the first items I am tackling. This will be an ongoing To Do List for me. How about you?

My 12-Step Program for Simplifying Your Life

Here are 12 very specific tools for simplifying your life. Begin using them today if you’re serious about hearing that ultimate call to inspiration.

1. Unclutter Your Life. You’ll feel a real rush of inspiration when you clear out stuff that’s no longer useful in your life: 

If you haven’t worn it in the past year or two, recycle it for others to use. Get rid of old files that take up space and are seldom, if ever, needed. Donate unused toys, tools, books, bicycles, and dishes to a charitable organization. 

2 Get rid of anything that keeps you mired in acquisitions that contribute to a cluttered life. In the words of Socrates, “He is nearest to God who needs the fewest things.” So the less you need to insure, protect, dust, reorganize, and move, the closer you’ll be to hearing inspiration’s call.

3. Clear your Calendar of Unwanted and Unnecessary Activities and Obligations. If you’re unavailable for Spirit, you’re unlikely to know the glow of inspiration. God will indeed work with you and send you the guidance—and the people—you need, but if you’re grossly overscheduled, you’re going to miss these life-altering gifts. So practice saying no to excessive demands and don’t feel guilty about injecting a dose of leisure time into your daily routine.

4 Be Sure to Keep Your Free Time Free. Be on the lookout for invitations to functions that may keep you on top of society’s pyramid, but which inhibit your access to joyful inspiration. If cocktail parties, social get-togethers, fund-raising events, or even drinking-and-gossiping gatherings with friends aren’t really how you want to spend your free time, then don’t. Begin declining invitations that don’t activate feelings of inspiration. I find that an evening spent reading or writing letters, watching a movie with a loved one, having dinner with my children, or even exercising alone is far more inspiring than getting dressed to attend a function often filled with small talk. I’ve learned to be unavailable for such events without apologizing, and consequently have more inspired moments freed up.

5Take Time for Meditation and Yoga. Give yourself at least 20 minutes a day to sit quietly and make conscious contact with God. I’ve written an entire book on this subject called Getting in the Gap, so I won’t belabor it here. I will say that I’ve received thousands of messages from people all over the world, who have expressed their appreciation for learning how to simplify their life by taking the time to meditate. I also encourage you to find a yoga center near you and begin a regular practice. The rewards are so powerful: You’ll feel healthier, less stressed, and inspired by what you’ll be able to do with and for your body in a very short time. 

6 Return to the Simplicity of Nature. There’s nothing more awe-inspiring than nature itself. The fantasy to return to a less tumultuous life almost always involves living in the splendor of the mountains, the forests, or the tundra; on an island; near the ocean; or beside a lake. These are universal urges, since nature is created by the same Source as we are, and we’re made up of the same chemicals as all of nature (we’re stardust, remember?).

7 Your urge to simplify and feel inspired is fueled by the desire to be your natural self—that is, your nature self. So give yourself permission to get away to trek or camp in the woods; swim in a river, lake, or ocean; sit by an open fire; ride horseback through trails; or ski down a mountain slope. This doesn’t have to mean long, planned vacations that are months away—no matter where you live, you’re only a few hours or even moments away from a park, campground, or trail that will allow you to enjoy a feeling of being connected to the entire Universe.

8 Put Distance between You and Your Critics. Choose to align yourself with people who are like-minded in their search for simplified inspiration. Give those who find fault or who are confrontational a silent blessing and remove yourself from their energy as quickly as possible. Your life is simplified enormously when you don’t have to defend yourself to anyone, and when you receive support rather than criticism. You don’t have to endure the criticism with anything other than a polite thank-you and a promise to consider what’s been said—anything else is a state of conflict that erases the possibility of your feeling inspired. You never need to defend yourself or your desires to anyone, as those inner feelings are Spirit speaking to you. Those thoughts are sacred, so don’t ever let anyone trample on them.

9 Take Some Time for Your Health. Consider that the number one health problem in America seems to be obesity. How can you feel inspired and live in simplicity if you’re gorging on excessive amounts of food and eliminating the exercise that the body craves? Recall that your body is a sacred temple where you reside for this lifetime, so make some time every single day for exercising it. Even if you can only manage a walk around the block, just do it. Similarly, keep the words portion control uppermost in your consciousness—your stomach is the size of your fist, not a wheelbarrow! Respect your sacred temple and simplify your life by being an exerciser and a sensible eater. I promise that you’ll feel inspired if you act on this today!

10 Play, Play, Play! You’ll simplify your life and feel inspired if you learn to play rather than work your way through life. I love to be around kids because they inspire me with their laughter and frivolity. In fact, if I’ve heard it once, I’ve heard it a thousand times: “Wayne, you’ve never grown up—you’re always playing.” I take great pride in this! I play onstage when I speak, and I’m playing now as I write. 

Many years ago I was given a tremendous opportunity to appear on The Tonight Show with Johnny Carson. The man who took a chance on me, booking me even though I was an unknown at the time, was a talent coordinator named Howard Papush. It was my first big break, and I went on to appear on The Tonight Show 36 additional times. Now it’s my turn to say thank you to Howard. He’s written a wonderful book titled When’s Recess? Playing Your Way Through the Stresses of Life, which I encourage you to read. (Howard also conducts workshops that teach people how to play and have fun in life.) In the book, Howard shares this great quote from Richard Bach: “You are led through your lifetime by the inner learning creature, the playful spiritual being that is your real self.” I couldn’t agree more—by all means, get back in touch with your real, playful self, and take every opportunity to play! Notice how it makes everything so sweet, and so simple.

11 Slow Down. One of Gandhi’s most illuminating observations reminds us that “there is more to life than increasing its speed.” This is great advice for simplifying your life—in fact, slow everything way down for a few moments right here and now. Slowly read these words. Slow your breathing down so that you’re aware of each inhalation and exhalation…

When you’re in your car, downshift and relax. Slow down your speech, your inner thoughts, and the frantic pace of everything you do. Take more time to hear others. Notice your inclination to interrupt and get the conversation over with, and then choose to listen instead. Stop to enjoy the stars on a clear night and the cloud formations on a crisp day. Sit down in a mall and just observe how everyone seems in a hurry to get nowhere.

By slowing down, you’ll simplify and rejoin the perfect pace at which creation works. Imagine trying to hurry nature up by tugging at an emerging tomato plant—you’re as natural as that plant, so let yourself be at peace with the perfection of nature’s plan.

12 Do Everything You Can to Eschew Debt. Remember that you’re attempting to simplify your life here, so you don’t need to purchase more of what will complicate and clutter your life. If you can’t afford it, let it go until you can. By going into debt, you’ll just add layers of anxiety onto your life. That anxiety will then take you away from your peace, which is where you are when you’re in-Spirit. When you have to work extra hard to pay off debts, the present moments of your life are less enjoyable; consequently, you’re further away from the joy and peace that are the trademarks of inspiration. You’re far better off to have less and enjoy the days of your life than to take on debt and invite stress and anxiety where peace and tranquility could have reigned. And remember that the money you have in your possession is nothing but energy—so refuse to plug in to an energy system that’s not even there.

Life Is Short - Live Fit and Sore!

Happy New Year 2014


HIghbar CrossFit Ladies Doing a 5K in Leesburg VA

Happy New Year 2014


Nothing like doing a 5K on New Year’s Day — Rehau Resolutions 5K. It was a tough one for me.. did about a 10 minute mile. My running needs major work– and I mean major work.

Happy New Year – May it be your best year yet!

Happy Birthday to the Silver Fox


I think next year for Christmas, I am going to go easy on the number of gifts for each kid. How do you do that though when your kiddos already have these high expectations of what they will receive? Well – I like the suggestions in the blog post linked below — strategic deprivation throughout the year! I really think that we are doing our kids a big disservice by giving them outrageous, abundant, expensive gifts. When they grow up and have to make it on their own, will they even know how to prioritize and work for it?

Three ways to lower children’s Christmas present expectations

Today is my silver fox’s birthday. Happy Birthday Scotty  - he makes me smile each and every day. I really am so lucky to have found someone who is the ying to my yang (if you know what I mean…). Hard to believe that we have been together 19 years in February. Life can be a hard journey but I am blessed to have someone I genuinely like by my side.

Scott Hoaglund  Birthday


Back Squat at 90%

3 Round Tabata
Ring Rows
DB Snatch L
DB Snatch R
Slam Balls

2min Man Makers

3 Round Tabata Again

15 Burpees

Kindness Matters

Owen Groesser, an eighth-grader with Down syndrome, scored four points Thursday night.

Recommended Reading

Check out the new section of my blog for links to the stuff I am reading.

Quote: Make time to work on the life you want...

Merry Merry Christmas!


Merry Christmas – My family knows me well and stocked me up with some cool CrossFit gear. The socks say Bad Ass, the air freshener is Bacon, the shirt says T-Rex Hates pushups and the wrist wraps are for my lifts! It has been a great holiday — opening gifts, napping and now off to eat some Chinese Food with the rest of the Jewish Families.

I hope you and your family are taking time out to enjoy the moments with one another!

CrossFit Gear for a CrossFit Girl

Nate Loves Legos


And Mother of the Year Award goes to ME: For One Direction Tickets for me and HB!

Christmas Eve – Be Happy


Ways to Be HappierHere we are – Christmas Eve. I have a ton of wrapping to do and I will try to be in the holiday spirit. Sometimes I think these holidays do more damage to people than help. People get cranky, some kids forget how lucky they are and become greedy little brats, everything is rush, rush, spend, spend and then it’s done. Just like that.

I know, call me Scrooge but the way my kids are asking for gifts and telling me what they expect gets me riled up. I know I am not raising them to be greedy little turds but sometimes they act like it. They have so much more than I had growing up, but don’t even appreciate it. I know they are kids and they cant be expected to recognize it – but jeesh. There are a ton of kiddos out there with nothing.  I’m just venting at all the crap I have to do today to get ready – it’s stressing me out.

Remember when I mentioned that I want to start meditating? Not only to help me during my workouts, but also just help center me and get me to a place where I feel confident once again. I found some information on iPhone apps that can help me get started:

12 iPhone Apps for Meditation

I’m going to check some of them out and see how it goes. I need to learn to control my thoughts and gain some inner quiet. Lately, my mind has been going non-stop and I’m not really sure that’s a good thing.

I’m always looking to improve and make myself better – its probably one of the issues I need to deal with!

agility drills
Wall Balls

KB Swings
Shuttle Runs

-Posterior Series Mobility Work

Kindness Matters

One last thought to share today – Every year, I send a card to Mercedes and the oncology nurses at Georgetown Medical Center who were there to hold our hands and played a big part in our cancer journey. We saw them every other Tuesday for almost a year for Scott’s chemo treatment. They were the most caring, supportive, kind people we have ever met and they are never, ever far from my heart.  This year, after receiving our card – Mercedes called Scotty to just check in and say HI. That’s what it’s all about – just a small gesture, a phone call – to remind us what great people those nurses and the entire team there are.

Happy Holidays from The Hoaglunds

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