News to Note
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.
- ‘Gluten Brain’: Wheat Cuts Off Blood Flow To Frontal Cortex
- Wheat: 200 Clinically Confirmed Reasons Not To Eat It
- Envision Experience Blog: Learning Leadership from Nelson Mandela’s Legacy
- Not your mama’s gym class
Super Cute Picture of the Day
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.
I 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:
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.
- Magnesium Deficiency Symptoms and Diagnosis
- Forget the Gym: This Service Charges Less the More You Workout
- Beat Insomnia (Tonight!) With 3 Tips From Dr. Weil
- 7 Things Only Gluten-Free People Understand
- Ethiopia’s Super Food
I am really wanting to go to San Francisco and meet my nieces. Seeing the pics of them is tough because I know it will be a while before I get to actually meet them in person. I am a lot like my Mom – We both love babies. I could hold them all day long. As hard as it was being a new mom years ago – I loved it. Babies just are a sign of all that is right in the world.
As I mentioned yesterday, I’m trying to drink more water. It’s a goal I make all the time – it’s such a struggle. I found a free app to remind me called Daily Water. Let’s see if that helps the cause.
Strength: back squat 185#
Turkish sit ups
-20 minute sit in the sauna.
- Between Venus and Mars: 7 Traits of True Leaders
- Former Pro Football Player Reflects on Brokeback Romance with Teammate
- Acts of kindness encouraged after N. Ind. shooting
- Hearing-impaired girl’s letter to deaf NFL player goes viral
Arnold Goes Undercover at Gold’s Gym
Kids are home and I found out they will be home for the rest of the week thanks to Mother Nature. I am all for being around my kids, but there comes a time when we all need some distance from one another –like this week!
One of the nutrition challenge extra asks last week was to drink .5L for every pound you weigh. Most of us don’t drink enough water – I know I don’t. It’s actually really hard – and I know I need to do better. So let’s all commit to drinking lots of water this week and see how we feel.
- Ashburn Gym Collecting Donations
- 13 Hip Mobility Exercises to Ease Lower Back Pain
- Failing To Get Off The Couch May Contribute To Heart Failure
- In denial that you’ve reached middle age? A survey identifies some telltale signs.
- The Health Dangers of Soy
- The Important Distinction Between Exercising and Training
- Still Believe ‘A Calorie Is a Calorie’?
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.
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–
(no rest in between)
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.
I’ve been really reflective the past month or so – thinking about life, my own place in the universe, how I relate to others, and the frailty of life in general. Not sure why all of the sudden – maybe because some change in my own life or seeing friends lose someone close to them.
Yesterday, I came across a post that once again displayed how short life is and how it can change in the blink of an eye. The reason I am sharing is to really drive home the idea that you need to make every moment count. Don’t hold on to anger. Don’t be stopped by fear. Stop and smell the roses. Focus on creating the life you want.
Everything We Leave Behind - Amanda was living her life, using Twitter once in a while, and then found out she was very ill with a brain tumor. Her tweets capture her life –all the way to the end. This compilation is a poignant snapshot of a life — and she didn’t even realize that she left a legacy. It really makes you think about your own social legacy after you pass — and what it says about you.
Life really is precious and short — take advantage of the time you have.
WOD: Death by…
–if you complete under 10 rounds>40 burpees
–if you complete under 15 rounds>20 burpees
–if you complete under 20 rounds>1 burpee
- Why do I friggin’ bother blogging?
- TODAY, A FEDERAL APPEALS COURT KILLED FREE SPEECH ON THE INTERNET
- How Your Friends’ Divorce Can Save Your Marriage
- 10 Stories That Prove Bill Murray Really Is The Most Interesting Man In The World
- CrossFit, Back Pain, and Severed Spine Injury.
Music to your Ears
The past month or so have been odd — my son’s friend’s father died over the holidays and this week, my coach, Randy, at Highbar had to leave abruptly on Monday – unfortunately his father passed away in his sleep sometime during the night. Life happens and you never know what’s next.
I was talking to Randy this morning and he was sharing with me how in the span of a few short days – he is forever changed. He was talking about spiritually. I am not a particularly spiritual person myself, but when I look back at the time when we found out my husband was sick – weeks/months before, there were things happening in our lives that were setting our family up physically, spiritually and mentally with resources, people and information that we would need on our journey. I didn’t realize it at the time, of course, but there are things that I see clear as day now. Why did those pieces come into play? It is something I still find comfort in – proof that there is some sort of divine plan in play. Things will be ok and what happens is meant to happen and meant to be. Good or bad – we should learn from it, become better for it, and live our lives with the lessons in practice.
I think it has helped me recently with the change in my career and changing CrossFit gyms this past spring. Continuing to tell myself that things happen for a reason and I will indeed be OK. If things I am doing cause me a lot of struggle – I need to take a look and evaluate it. Maybe I am supposed to struggle and learn – maybe it’s just the wrong path for me. Always look again…
My daughter Hannah gets this whole concept — and I love when she reminds me how much happier I am after a big change. It’s a gift that kids have — we seem to lose it growing up — to see things as they really are. No filter to cloud it up. It is what it is to them -no interpretation, no bias.
- THE 5 SECRETS TO SHERYL SANDBERG’S SUPER POWERS
- How Do We Honor Kevin Ogar?
- 11 Tough Truths About Leadership That No One Talks About
- The Top 10 Reasons Why this 47 Year Old Hates CrossFit
- 10 nutrients that can lift your spirits
- Why West Coast Sea Life Is So Wacky Right Now
Music to Your Ears
I’ve been listening to this mushy song by John Legend lately. You can tell whomever he wrote it for –is loved.
My friend Nicole mentioned a new moisturizer she has been using that helped her heal fast from a minor surgery she had. She said the doctors were amazed at how fast she was healing up because she was using it. I ran to the store and picked some up and I have been using it for two days now, before I go to bed, and it really does work. It’s called Avalon Organics Vitamin C Sun-Aging Defense Renewal Facial Cream and I am totally sold. Just wanted to share!
I am now on day four of eating clean for the Wellness Challenge at Highbar CrossFit and I have to honestly say that I FEEL better. My workouts are just flowing better. I can’t describe it but it’s like I feel lighter – and not weight wise. Just less bogged down, lighter on my feet. It’s been easier to get up in the AM and I am sleeping more soundly. And mentally, I am just feeling more like myself finally. I have found some motivation that had been in hibernation since this fall and feeling hopeful again. Food really does affect you – physically and mentally. And even though we all know how great we feel when we eat clean and healthy, it’s a lot easier to talk about then do. It’s one of those ongoing battles so many of us have.
Yesterday, I read this post by Matt Walsh – Chivalry is Out of Style
In his post, he laments about how men have seemed to forget to put women and children first in their daily life. I actually agree with a lot of what he said – but I think it comes down to manners – my husband is the first one to hold the door for someone, give up his seat, grab something from the top shelf at the grocery store-and it’s something I love and smile every time he does it. I am proud that he is the type of person/man that does that without question. I think at the heart of it is a lot of people today are so into themselves and what’s in it for them – they forget that we all are in this together. You see a senior citizen or a prego lady or a mom and her kiddos, or small kids: get off your ass and give them your seat. Simple as that.
And finally, I want to mention a freak tragic accident that happened in the CrossFit world this past weekend: Kevin Ogar suffers serious injury at OC Throwdown. The guy is paralyzed from his waist down right now — too early to tell his long term prognosis.
We sometimes forget that participating in these types of CF competitions bring on inherent risks just like any other sport tournament and/or competition — a freak accident and this poor guys life is forever changed. Help him out if you can –I am going to donate to his fund.ly
With that said, why would you compete in a competition like this without health insurance? I get that we all think “it will never happen to me” but even the best athletes in the world get injured when competing. Seems like it should be a requirement to compete – something to think about. Oh to be young and naive….my best wishes for his recovery.
Mobility work (duck walk, instep lunges, sprints)
- 2 manmakers
- 10m Broad Jumps
- 10m Shuffles
- 10m bear crawl
- 10m walking lunges
- 20m sprints
I’ve been doing a lot of thinking about the effects of how you see your world has on how situations play out in your life. I had a discussion with my brother over the weekend about kindness and approaching things with the idea that everyone around you has good intentions when they do what they do. We all know that not everyone operates from that truth –but one thing we can control is how we approach things in our lives, so that we do indeed start from there.
I shared with him a recent experience where I had to really be conscious about how I was going to approach a certain situation because the old me would have been less than kind -
I was at Wegmans this weekend and ran into a former co-worker of mine. As I have shared, I was recently laid off and my experience at that company was less than ideal for quite a while before that. Many of the people there were just not nice –whether it was a personality trait or a product of the company culture, I can’t say–but I would categorize 8 out of 10 people in the department I worked in as unkind regularly, not only to me but to many others. There was no team atmosphere, no sense of each other as people, no compassion.
After working there for 7 years – with this particular person, I didn’t hear a peep from him when I got laid off. I would have thought a facebook message or an email. We had been friendly through the years and he lives in the same area. I did receive notes from many others out there. It was just annoying and disappointing and hurtful to not hear from some of the people I would have thought would at least send a note.
Anyway, I don’t have time for people like that in my life and would have preferred not to see him. But he stopped me in one of the aisles and wanted to make small talk. The old me would have been standoffish and maybe even, rude. But I did stop, chatted about mundane things, asked him about his family, wished him well and walked away. There is no reason to be mean. It would have been a reflection of me, not him. Who knows why he didn’t reach out to me and who cares, really. There’s no need to create discord or strain a relationship that really is just a blip on my life radar.
I felt good about how I handled it and realized – I can do this!
My brother shared a story about letting his three year old daughter put the parking ticket in the machine and she was fumbling around, taking a long time. She dropped the ticket and well, you can imagine, she was futzing around. There was a lady behind them with her teen-aged kids waiting - who decided that this was annoying enough to warrant rudeness. And very rudely – told my brother and family to hurry up and that there were people waiting. I get that people are in a hurry and maybe they were holding people up – but to choose to approach them in an aggressive, rude way wasn’t necessary. We are talking about a three year old -learning to do grown up things and think about how she is teaching her own kids to behave when inconvenienced.
Personally, I would have thought it was adorable and would have encouraged her on even if she weren’t my niece. But this lady could have smiled and asked if she could go ahead because she was late or whatever. And my brother didn’t respond in the best way either –
It really does take practice. We have to relearn how to approach conflict, because for many of us our knee jerk reaction is to defend our actions & get defensive. If you start to approach everyone with the idea that they are coming from a good place, with good intentions – it will get easier. And if you really practice being kind, even to those that don’t deserve it – you will become better for it too.
- Wall Balls
- -db snatch
- -shuttle runs
- Wall Balls
- THE BEST KEPT SECRET: WHY PEOPLE HAVE TO SQUAT DIFFERENTLY
- Training for Fat Loss
- HOW TO SELL YOURSELF AND KEEP YOUR DIGNITY
- Here’s The Fascinating Origin Of Almost Every Jewish Last Name
Need motivation to change? Meet Lakeisha
The CrossFit Games Open starts soon — its a series of workouts designed to challenge you and separate casual athletes from elites and ultimately those that rise to the challenge meet up during the CrossFit Games during the summer. Even you aren’t ready to go to the ultimate games, it’s a good way to just test yourself based on your own level and be a part of a bigger event that really ties all of us CrossFitters together.
Do you think you are too old to start CrossFit? Look at these 60+year olds in Tucson putting in the work. Now let’s be honest, many athletes like this probably were already in shape and were primed and ready to do CrossFit, however, all across the country, there a ton of ‘masters’ athletes that are doing CrossFit that aren’t born athletes –and are doing it! What’s Your Excuse??
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It’s freezing here, but man I feel for those So CAL folks as they endure brutal weather…My thoughts are with them.