Lead a Fit and Healthy Life
Inspiring Quotes
Life is Short – Appreciate
02 days ago
It’s days like this that remind you how lucky you are to be where you are –and how in an instant life can be altered. The stories out of Oklahoma City after the tornado are heartbreaking. And I find that it’s too painful and heart-wrenching for me to talk or read about the children hurt and killed — I keep thinking about it in a selfish way. Those could be my babies, when in fact they were someone’s babies and how it’s just over. Their entire life is altered in the blink of an eye.
Appreciate all you have and don’t waste time with the stupid shit we all get wrapped up in from time to time. It’s just not worth it in the end. What is worth it is to surround yourself with good people that you love and love you. Everyone’s time will come — and none of us know when.
Here’s a wonderful story among all the tragedy: Okla. tornado survivor finds dog buried alive under rubble
I had a great workout this AM but it sure pointed out that taking a short break –even just two weeks–can remind you that you are only as good as your last workout. I am S O R E!
Warmup
- 200m jog
- 10 squats
- 10 push ups
- 4 Sampson Stretch
- 4 4 Point Instep Lunges
- 10 Squats
Strength
5×5 Bench Press
95,95,95,95,105
WOD
3 Rounds 1min each station
- Row
- Thrusters
- SDHP Kettlebell
- Rest
It was tough. I had issues with catching my breath — it’s muggy and this place has a lot of new construction dust still but I pushed through best I could. Do what you gotta do today to get some fitness in!!
Take Responsibility For Where You Are
01 week ago
Working out really does help with SLEEP. I got my fitness in yesterday evening and I gotta tell you, I slept so so so much better. And just feel overall better this morning. It was a tough workout too!
Warmup
200m run
Squats
Push Ups
Instep Lunges
Squats
WOD
5 RM Backsquat 155#
Mini Rowing Helen
3RFT
400m Rowing
21 KB Swings
12 Strict Pull Ups
time: 16:24
I have been doing some thinking around Taking responsibility for your actions. Why are you where you are today, whether that means you are in a good space or bad. We are the product of the choices we make — are we out of shape and overweight? are we unfulfilled in our careers? There may be a myriad of reasons why things are the way they are but it does come down to making choices. We can always choose to change our status quo. It’s probably the harder route and scariest, but in the end it could be worth it. Why not decide to make one change today — big or small. Who knows, it could be the smaller ones that end up being the most fulfilling.
7 Timeless Thoughts on Taking Responsibility for Your Life
Not taking responsibility may be less demanding, less painful and mean less time spent in the unknown. It’s more comfortable. You can just take it easy and blame problems in your life on someone else. But there is always a price to pay. When you don’t take responsibility for your life you give away your personal power.
Change Doesn’t Happen Overnight
01 month ago
What makes me so crazy in the head that a day off sounds unreasonable at times? And the crazier thing is I am not alone – something about the CrossFit formula gets inside the heads of the many athletes and we become programmed this way. Although I do have to say that as a general rule — I take two days a week off consistently. It just doesn’t seem that way because I am at CrossFit Impavidus a lot for other things.
I need to listen to my body when it clearly tells me to slow down and take it easy. There is a little voice in my head that is LOUD as heck that tries to convince me otherwise and I find myself listening to it sometimes. Yesterday, I clearly should have slept in and not gone to workout. I felt like crap the rest of the day –just off center and woozy. I think much of it stems from dehydration if I am being critical of the situation. I don’t drink enough water to counteract the physical activity I do. Period. Today, I am going to focus on it and see if it makes a difference.
I read this short post yesterday that I think is valuable to share: How easily we are swayed
Then it hit me. There is no secret. It’s not magic. There is no quick easy way.
It’s a change. In how you eat, live, work, play and see yourself. You can’t expect for the change to happen overnight. You can’t expect it to be easy. You can’t expect it to not to hurt. You can’t expect someone to do it for you.
I caught myself comparing my progress and looks to others this weekend and realized I was doing it – which is some progress I guess. No one else can take this journey with us — it’s our own and we can walk, run, or tip toe through it. We have to own the decisions and actions we take. They will show up whether we like it or not — put in the work, it will sway towards the positive. Half assing it will result in half ass results. The choice and work is ours. It’s empowering and sucky at the same time. I wish there was a clapper for it — Clap and all is right with my world. But no such luck!
A rest morning was definitely needed this morning and appreciated. I feel better although sore –and am excited for Endurance class tonight. I went for a 1mile run this weekend and I gotta be honest –it wasn’t as bad as it has been. You do get better if you practice. And with the spring weather — I’m beyond happy to get outside and get some Vitamin D.
It’s not about the Reps you have Left
03 months ago
I came across this article in the New York Times about how important it really is to develop relationships when looking for a new job or opportunity. It’s a lot like how social media marketing works — it’s about the authentic relationships you build upon; not gimmicky tactics. Many traditional marketers are having a difficult time making the transition because they have never really looked at their customers as detailed as they have to now. It’s been an interesting few years in marketing watching those who knew so much struggle and having to play catch up. Many of them simply aren’t able to grasp this new approach and it’s showing…
In Hiring, a Friend in Need Is a Prospect, Indeed
This quote “Don’t think of the reps you have left – Just get the one in font of you, then another, another and another” is applicable to so many things in life. Sub the word “reps” with anything. Breaking things into bite sized pieces helps you from becoming overwhelmed and you start to see things in a more optimistic way. Try it!
A friend of mine sent me this link a few weeks back to help cheer me up! It sure makes you stop and think about what failure and not giving up can lead to! Thanks Will!
I woke up feeling a bit under the weather — sore throat and stuffy headed, but deadlifts were on the board today and they are my favorite lift.
warmup
400m jog
mobility
Drills
skill
deadlift
wod
1-10-1-20-1-30
deadlifts (go heavy)
I warmed up with a few lower sets 135/165. Then went to 235/165/235/125/235/85. I tried two separate times to hit 245# but just couldn’t get it to happen today. Not every day can be a PR day as Coach Nate says.
Make a Leap
03 months ago
I want to send a big THANK YOU to my big brother Jon Gettinger for making the FIRST donation to team Hoagie’s Heroes! I love you and you are awesome!
We are raising money for the Scope it Out 5K Washington DC Presented by Chris4Life and running the race in honor of Scotty’s fifth year colon cancer free. Consider donating or joining our team!! And make sure no matter what that you become familiar with the signs and symptoms of Colon Cancer!
There is so much good going on my life it seems to make the things that aren’t going as they should be seem magnified. One thing I have learned about myself over the years is I am a thinker. I tend to have a very raw knee jerk reaction to something, then I step back and think about it –and ultimately fix or get to whatever it is I need to do. People that don’t know me well tend to react from the initial knee jerk reaction and it obviously causes issues for both them and me.
The past few days I have been stuck in that initial knee jerk reaction phase and all I have to say is Thank God for good people in my circle. I asked for some pep talking and I got it. I asked for support and help, I got it. And think I am now thinking and acting on some things that need to be cleaned up. I know I am being vague but sometimes the actual issue isn’t the point — it’s what you do when you are confronted with something that is throwing you off balance in your life. And how you work through the fear -of the unknown, of failure. It’s really about discovering yourself and making progress and change. It’s hard and sometimes it sucks and you go kicking and screaming–but usually what’s on the other side is so much better.
One of my friends yesterday shared this quote with me as a part of her kick me in the ass pep talk: Leap, and the net will appear. -John Burroughs
I am going to keep that quote close to my chest as I work to make a leap….
A snowy morning in Northern VA! Nothing major but enough to delay the kiddos a few hours so the roads can be cleared. It looks so pretty outside and it was pristine at 530 this morning!
warmup
- DROM
- Drills
- Burpee/Shoot Thru/Suicide combos
skill
- Split Jerk
wod
3-2-2-2-1-1-1
- Split Jerk (go heavy!)
- Tabata L-Sits
75,95,125#
I only got up to 125# because my technique is off with the hip drive. It’s frustrating to know I can lift more if only my form was dead on. I have to keep working on learning how to use my hips to drive weight up! Bam!
Motherhood
04 months ago
by Stephy
in Inspiring Quotes
“Motherhood is about raising and celebrating the child you have, not the child you thought you’d have. It’s about understanding she’s exactly the person she’s supposed to be. And, if you’re lucky, she might be the teacher who turns you into the person you’re supposed to be.” – The Water Giver
Demand Excellence
05 months ago
When you surround yourself with garbage, you start to stink!
Change is hard. As I mentioned in an earlier post, I am focusing on changing some of the ways I react to change and situations in my life and let me tell you — it’s way harder than I thought. There have been times over this current week that it literally has felt like holding back an angry dog. I wrote down two things on post its that have been helping me and stuck them on my monitor:
- “Think about how hard it is to change yourself and then you’ll realize what little chance you have of changing others.”
- How can I help?
And as I start to notice the familiar feelings bubbling up, I consciously stop and think about them and then add to it – Does it matter if I’m right? So far it’s been working but it hasn’t been easy.
Coach Conan said something to me the other day that has stayed with me — it’s not your job to fix everything. I wasn’t sure how I felt about that. I have the type of personality that wants to do a great job. I’m not ok with mediocre and have high expectations of projects I work on. The problem arises when it’s not my project to ‘own’ and others on the team don’t necessarily have the same ethos I do. It’s upsets me and then resentment starts to bubble up.
Is that really fair to them? To put the same expectations that I have on myself on someone else. Someone else who sees life through a different filter than I do.
What I have found out is probably not and it goes back to Intentions once again. We all are right here, right now because of the journey we have taken and it colors how we see things and how we perform. However, the real issue with that is when the other person isn’t open to seeing it any other way than theirs. I’m not like that in most situations. I welcome feedback and help — doesn’t mean I will agree but it definitely gets processed within me. Because in the end I want to be better, get better and the only way to do that is to learn from people I respect and those that I don’t. How do you know the stuff you don’t want in your life if you don’t get to experience it once in a while?
Sorry for all the deep thoughts today. With all this change in my outward behavior, it challenges my own filter. This is a public diary of sorts for me and I am sure I am like many others out there who see traits in themselves that they know arent working. I am determined to change the shit I don’t like about myself but with caution.
It’s true that it’s hard to continue to be inspired when you are around people for large chunks of your waking hours that don’t demand excellence in themselves and don’t wake up every day inspired and ready to change the world. I feel sorry for them but in the end, I don’t want to be around them either.
In my best Judge Judy voice: When you surround yourself with garbage, you start to stink!
Fitness:
warmup
drills
drom
Skill
Box Back Squats
WOD
12×3 reps
back box squats 135#
reverse tabata l-sits
Thanks, I Needed That
05 months ago
Thanks Seth Godin
I so needed to read your post today: Confusing lucky with good
Most people with a big idea, great talent and/or something to say don’t get lucky at first. Or second. Or even third. It’s so easy to conclude that if you’re not lucky, you’re not good. So persistence becomes an essential element of good, because without persistence, you never get a chance to get lucky.
Learn to Let Go
05 months ago
by Stephy
in Inspiring Quotes
So true –learn to let go of the things you can not control. It’s one of the hardest things to do —
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