This was the beginning of the snow storm this morning around 7A – it hadn’t even been snowing for an hour when I took this pic. When I headed to the gym before 6A, there was no snow but we are gearing up for around 6 inches if you believe the weatherman’s forecast.
After the workout this AM – Coach Dan & I were talking about stuff and he told me to start subscribing to the Ultra Wellness YouTube channel for some info about overall health and wellness.
UltraWellness TV is a weekly audio and video podcast by Mark Hyman, M.D., the leader of an emerging medical field called functional medicine. If you have faced chronic illness, struggling to overcome weight issues, have lack of energy, problems sleeping, bad skin or any other health issues, then you will want to listen in to find out how you too can achieve UltraWellness – your key to lifelong vibrant health and vitality. UltraWellness promises to help you fix the core underlying health problems for good instead of simply dealing with the symptoms of those problems as other medical approaches do.
Here’s one of Dr. Hyman’s videos: The 7 Keys to UltraWellness
We were also talking about supplements and what he recommends taking. He mentioned researching Moringa and also Nature’s Plus Vitamin C Micro-Crystal - to add to my overall plan. I have been bad at remembering to take fish oil and magnesium regularly but need to get back on the wagon. I know they make a huge difference in how I feel and my overall recovery time. Would have, should have, could have…
Vote for 2013 Best of Loudoun Including HighBar CrossFit
If you have time and are willing - Highbar CrossFit has changed my life for the better — I would appreciate if you could take a moment and vote for them for best fitness center/gym – if you don’t see them listed, write them in!!
They are a first year small business and could use the help getting the word out about their gym…
Here’s the direct link to vote: http://va.secondstreetapp.com/Leesburg-Todays-Best-of-Loudoun-2013/Ballot/RecreationFitness
- WHY CARVING OUT 5 HOURS EVERY DAY FOR DIFFICULT WORK CAN LEAD TO GREATNESS
- 13 Ways for the Chronically Connected to Disconnect
- The Workout: A Woman in Nascar
- 4 WAYS TO FIX YOUR LIFTS
- 4 Things Women Need To Stop Apologizing For
- What Separates A Healthy And Unhealthy Diet? Just $1.50 Per Day
- 7 Ways to Boost Your Endurance and Stamina
- More Evidence that Sugar Fuels Cancer Growth
I had lunch with a friend yesterday that I haven’t seen in almost a year and it really helped me recharge. Sometimes you don’t realize you miss someone until you spend time with them again. Sara left the company I worked at up until recently back in February – for many of the same reasons I was unhappy. She took the plunge and just left. Decided to take a risk and jump –and guess what? A Net appeared. It wasn’t necessarily the net she envisioned but part of the reasons she did it was to make some changes in her life. Since February, she learned to relax - not be dictated by a schedule or the clock. Routine free – Freedom. She told me how hard it was for her to embrace this type of freedom at first. Goes to show you even learning to relax and go with the flow is like anything else, it takes practice.
I was really inspired by her yesterday. She has always been a big supporter of me, many times believing in me more than I thought I deserved. And she completely understood where I am mentally right now. Learning how to live this new life career wise without fear. Letting things happen – seeing where the path takes me. I have always lived a life of routine and structure. It is my safe place and now that I don’t have it – it’s so uncomfortable for me. Learning how to be comfortable being uncomfortable is key.
We spent a lot of time yesterday talking about the difficult people we have had to deal with lately and how well or not well we have fared. She said a few things that really resonated with me – that may not make sense to others as I share it but it sure did connect some things for me:
Part of the issue with my last job, I didn’t deal with certain difficult people well and just because I don’t have to deal with them anymore, doesn’t mean that I am done learning whatever lesson they were meant to teach me. Whatever that personality type is, I will run into it again because I haven’t really finished learning the lesson that they were there to teach me. Sounds very ‘out there’ I know, but I do definitely believe that people are put into our lives for reasons. And I definitely need to work on hiding some of my emotions when I am in a professional work situation and learn to accept that not everyone cares as deeply as I do about the work they do. That’s one of the toughest things I have had to understand. Some people are really OK with 80% being good enough. Crazy but true!
I think everyone should reach out to someone they haven’t talked to in a while – it’s amazing how re-energizing it can be!
Today’s workout was 5×5 pull ups and then we did 125 Wall Balls as our met-con. If you stopped at all, you had to do three burpees! It was definitely not one of my favorite workouts. But I got through it and now it’s time for a rest day tomorrow, and lots of good food!
- Why you really get sick on planes – and how to prevent it - Don’t read this if you going to be totally grossed out and it will prevent you from doing your normal stuff!
- This sounds pretty cool: muscle sensing clothing Backed With $3.5M From Social+Capital, Athos Is Creating Connected Workout Clothing That Tracks Your Muscle Output And More
- Processed Meats Declared Too Dangerous for Human Consumption
Someone asked me if I was still going to get up super early to workout while I am searching for a job –it’s not like I have to and there are later CrossFit classes. The answer is Yes, I am. I think sticking to some sort of normalcy while I am looking for my next opportunity. And I love the people I workout with, so I would rather get up early and spend some time with some uplifting, fun, supportive people as I get my ass whooped. That’s healthy right?
A fellow CrossFitter and owner of CrossFit Craic – John McEvoy posted something this morning that got me doing some introspective thinking – which is always a good thing.
How many of us are truly authentic with ourselves? Do you ask yourself challenging questions on a daily basis? Do you take the time to look at your thoughts, actions, and beliefs objectively? Are you living your life in accordance with what you want or are you living your life in accordance with social idealisms because you think that’s what you should, need, or have to do? Until you make peace with who you are, you’ll never be content with what you have.
Being out of work right now is a gift to me – I can really stop, breathe and figure out what I want to do, how I want to do it and what will feed my soul. I know I am the type of person that loves to learn, loves to be around people, loves to help people and also have a supportive hand available for myself. I love to be around passionate people who are constantly trying to do better, be better, and make the world better. I know there is a place for me that will fit those requirements to some degree and I have decided to not settle.
We all deserve to be happy — so why do we settle for less?
We often settle because getting to the stuff that makes us happy takes work – and sometimes it’s back breaking work and that’s hard. But for me personally, each time I have settled for something less than I know I want and deserve – I am unhappy. It may not be right away, but eventually I realize I should not have settle. And I usually settled because I was SCARED.
I bought a cheaper mini-van years ago and guess what? I couldn’t wait to sell that POS – I kept having to replace the brakes and it just generally didn’t keep up with my pace. I should have gotten the Van I wanted — but I was worried about money, so I settled. I ended up trading it in and even the resale value sucked!
Career wise – I have settled for less money than I knew I deserved and less than I was making at the previous job. It’s true what they say – it’s rare to recoup and regain it back and in fact, I was so under paid that I started resenting it because newer employees were being hired for way more than I was making. My manager told me flat out – there was no way to rectify my pay based on policies and practices. Although I think that’s just wrong from a company standpoint –I also know it was my fault for once again settling for less than I deserved.
That’s not to say you cant decide to downgrade your career or pay if it meets your needs. Happiness is worth WAY more than money but it has to be a conscious decision on your part.
We are worth it and We do deserve to have a career that makes US happy.
- What Your Procrastination Is Telling You
- 7 REASONS TO GET STRONGER INSTEAD OF DOING KIPPING HSPU
- Training CrossFit vs. CrossFit as a Sport
- Act of Kindness: San Francisco to Transform Into Gotham for Boy’s Batman Make-a-Wish
Strength: Back Squat
My friend Leah, who owns CrossFit Nation in Maryland, posted about a story about a woman handing out letters on Halloween to children she thinks are obese. Leah and I share the same outlook on this situation and with regards to letting kids off the hook on certain days:
There is a lady in ND handing out letters for Halloween to children she deems obese. While I feel her heart is in the right place she is accomplishing nothing but pissing off parents and hurting children’s feelings. The root of this problem is far deeper than any night of trick or treating. It’s a holiday, meaning a break from reality. When my boys were growing up we had built in hooky days. Birthdays, first beautiful day of spring and the day after Halloween to eat as much candy as possible. Life needs to enjoyed and lived smartly and healthily but that doesn’t mean you can’t play.
Sometimes we can get wrapped up in what we ought to do, that we forget to LIVE. Kids need some freedom to be kids and I know some of my strongest memories are of Halloween — trick or treating, then sorting and trading with my sister, and then eating my favorites!
It’s also not up to us to parent children that aren’t ours. Yes, there are some kids that definitely need a bit more heavy handed parenting but that’s not up to us to determine and handing out letters is not an effective or appropriate way to help people learn to live a healthier life.
- How Does Time of Day Affect Your Workout?
- Women’s Only: Weighing the Balance Between Obsession and Health
- Do Not Forget
For all of us CrossFitters, that get caught up in what our time was, and our own head — read this. It reminded me of one of the things I love about CrossFit – being able to help lift someone else up. “What matters is taking care of others, lifting them up, being that encouraging word…“
Good info for those starting out eating Paleo. Keep in mind it’s a blueprint –you may need to make modifications depending on your own personal needs.
I am constantly thinking about intentions when I take an action or think about something that is going on. What is the intention behind whatever it is — it really helps sort out all the toxic garbage and helps you think straight. Try asking yourself “What was their intention” the next time you start to get mad about something someone said –
Happy Halloween Everyone!
Who ever invented the Renegade Row is not right in the head. A Renegade Row is a push-up performed on dumbbells or kettlebells, one of which is rowed after each push-up rep. Seems pretty solid right? Holy crap – it was in our WOD today and I used 20# dumbbells — thinking that may not even be heavy enough. At the end of the workout, I could only do two at a time — and that was a struggle. My arms are looking really defined and cut –and it’s because of work like these rows and all the strength conditioning I have been doing.
I have been reading a ton lately with regards to health and fitness that I think are share worthy:
- Diane from Balanced Bites is always a solid resource for anyone changing up their eating approach and heading towards a more Paleo focused way. Here’s a great new recipe from her for the Fall:
- Rob Wolff is another awesome resource. I am sharing this recent post because it highlights once again that any eating approach recommended is not necessarily the ideal path for any one person to take. We all come from different backgrounds, genetics and lifestyles. No one plan fits all - period. You need to do what’s best for you – which means trying different ways and coming up with the plan that works best for YOU. By all means, learn about Paleo – but if you think rice is the ticket to get you to your goals – then add rice in and see how it goes. If you like sweet potatoes, eat them and see how it goes. You are creating the Paleo <Fill in your Name>-Style Approach. Period.
- Are people still wondering how and if your mindset affects your performance? I thought this was a Life 101 topic. I guess it’s good to actually have some data behind the benefits, but for many of us, we don’t need data to know that it works. We see it working each and every day.
- One for the parents out there. We all can use some ideas to spark up our lunches – and I think this post from Paleo Parents tries to do that. The thing I want to share is that I have a devil of a time getting my kids to eat foods beyond some basics. Both turn their heads at the thought of an avocado, or broccoli. I still try to give it to them — and maybe other parents out there have kids that will eat anything presented. You are the lucky ones!
- Finally, if you are embarking on an eating challenge or doing the Whole30 – here’s a five day plan that someone recently shared that makes it somewhat easy to get on board.
– slam balls
Happy Monday! With colder weather beginning, many athletes find that they begin to suffer from exercise induced asthma. If you find yourself suffering from coughing, wheezing and feel a tightness in your chest and are very short of breath while you are exercising – then you are experiencing the effects EIA. I have issues year round, but mornings like today, I definitely notice more pronounced symptoms. It’s not an excuse to not get your butt up and exercise though, because it can be managed. Depending on how severe, you can manage EIA with medication and with breathing techniques.
Learning to breath and getting into a rhythm with your breaths while you are exercising can help manage it. I personally am working on my breathing techniques all the time, because when you do have asthma, you also have to manage how you react to being short of breath, so you don’t freak out and make it worse.
The American Academy of Allergy Asthma and Immunology has some good info on EIA to check out and if you think you may be experiencing it, talk to your doctor.
Asthma can make your workouts tougher, which can lead to you not wanting to workout. It’s cold, dark and you know you will be really challenged during your workout. All of those factors can make it that much tougher to find the motivation to get your butt up and put in the work. Here is a list of 40 Things to Try When You Don’t Want to Work Out to help you dig deep and find what resonates and motivates you to make you and your health a priority.
Here’s some interesting stuff I have ready the past day or so:
- Why The Paleo Diet Works for Me
- Bread Production in the US Industry - This is interesting because it looks like folks following Paleo or other similiar approaches are affecting bread production in the US.
- A Weightlifting Lesson From Miley Cyrus
- Beyond Paleo: moving from a “paleo diet” to a “paleo template” - I like this because I believe that one approach does not work for everyone. You have to figure out what works for you. Period.
I want you to stop and realize that more than half of October has passed by. How does this happen? When we are young, time goes by so slow. I remember sitting in class, looking at the clock, thinking that 3:12 would never come. Even in college, on my Tues/Thurs schedule when I had the longer length classes – some days it was torture. But yet, here I am wondering how 2013 is almost over.
And on that note, what are you doing each day to progress and get you closer to your goals? Today is a great day to take a step towards progress – you will be one step closer than you were and that is progress!
5×5 False Grip Ring Rows
5×3 False Grip Pull ups on Rings
7/arm DB Snatch
10 Ring Dips
12 Goblet Squats
90m Shuttle Runs
- CrossFit: New Research Puts Popular Workout to the Test CrossFit works.
For those who already do CrossFit regularly, this is surely no news flash. Based on the high intensity of the workouts tested, researchers conclude that CrossFit does a really good job of helping exercisers improve their aerobic fitness, while burning a fair number of calories in the process. And, like other high-intensity interval-training (HIIT) workouts, one can expect greater increases in aerobic capacity than what is seen with traditional aerobic training, which is typically performed well below an individual’s anaerobic threshold.
Here’s some unusual and helpful ways to use it!
There is way too much noise out there and it is changing the way we consume info. Have you ever really thought about the habits it is creating? . this article asserts:
After a while, these information sources start to become normal. Pretty soon, you’re logging onto Facebook because of the fear of missing out on “something.” You turn on the news or check CNN, not because you care about a particular topic, but merely out of habit. You watch tonight’s reality TV show because that’s what you always do on Thursdays at 8pm.
As a gluten free person, it really is super easy to fall into the trap of oh yeah, its gluten free. That does not mean it’s healthy. And because companies are seeing the dollar signs in this trend, you really have to be your own advocate.
The kids are off from school due to the Columbus Day, so that was a great reason to sleep in a bit and hit a later CrossFit class. We are de-loading for the next week or so since we just finished the 12 week strength program. It’s a very odd feeling to be de-loading — but i know internally, it’s the only way to come back stronger. It’s just an odd feeling –
Double Under Skill Work
First position clean 5×2 83#
So this weekend, I had to go to Walmart…
I hate going to Walmart. I don’t like the overall experience of being there – too many people, too much stuff. I can’t explain it, it’s just not a good shopping experience. But I go on occasion. As we were going down the baking aisle, I just stopped for a second and looked at row after row of crap food. Processed baking mixes of every variety and size and I was reminded why we have an obesity problem in this country. This is how people eat regularly — and most have no idea how good their bodies are designed to feel. It just floors me when I stop to think about it.
Obesity is not a disease: Pretending otherwise will stoke an epidemic and crush the NHS
THE HUMAN BODY HAS A STORY TO TELL: Harvard biologist Daniel Lieberman’s new book, The Story of the Human Body, digs deep into the real meaning of “paleo” and why we struggle to stay fit and healthy in the modern age.
And to start your week off right, focus on your internal voice this week. Whenever you start to focus on the negative, consciously switch it up and find a positive. It’s a tough exercise to do, but just like anything else –the more you do it, the more natural it becomes. A lot if it means we have to let go of the power thoughts and feelings have over us — Lisbeth Darsh over at Words with Lisbeth shared this the other day:
It’s no secret that I have been less than my usual happy self lately and it’s starting to take its toll. I made a promise to myself that with my blog, I am always honest, because who am I fooling in the end? No one is perfect. We all have ups and downs. I keep reminding myself that the key is to move forward.
I have been slipping off my focus on my eating and it’s starting to show. Maybe not to someone who sees me every day, but I know it. My sleeping has been off. My mood has been like a roller coaster – up and down and my weight has been creeping up. It’s true that losing weight isn’t all about how much you workout. If you are eating crap, you will only get so far. You have to dial in your nutrition to see the results you really want. I mean – I work out 5x a week and I am still seeing the effects of letting my nutrition slip. Sad reality to accept too- because I am not eating cupcakes and cookies either.
I have been doing this for a while now and I know all the pitfalls. But yet, I am finding myself bargaining as I eat crap I am not supposed to. Goes to show you, every day you have to focus and be on your game. You can slip far too easily and it’s hard to get back up. But I will get back up – no worries there.
I have decided to make some plans with some friends that lift me up. I haven’t seen a few of them in a while and I need a shot of support and inspiration. You have to surround yourself with good people who ‘get’ you, otherwise you are left thinking you are the crazy one! And maybe you are, but at least the people you are around are your kind of crazy!
And let me just say – today’s workout at HighBar CrossFit was the kind of WOD that left me wanting to hurl. No kidding.
Test Max Broad Jump
10 DB Lunges
6 Kipping Pull Ups
100m shuttle runs
after 3rd round: rest 2mins
As much as I hated it, I loved it because it’s the kind of workout that really challenges my mind. After the first cycle, all I wanted to do was stop. I was telling myself how much it sucked and how I wanted to stop. But – then I pushed those thoughts out of my head and pushed on. The last round – I felt that acid in my stomach and I couldn’t catch my breath but the voice inside me said get it done. It wasn’t pretty at the end, but it was done! I left with a feeling of a huge sense of accomplishment which is a great way to start your day. Progress and doing better than you thought you could!
We are definitely entering Fall here in Northern Virginia. It is getting darker earlier and this morning, when I woke up it was dark and chilly. Brrr. I actually love this time of the year – it’s a time of change. Northern VA is so beautiful in the Fall. We have an abundance of trees, so when they start to change colors – it’s like a watercolor painting to look at.
Everyone in my family knows that i am a Napper. I love naps. I can take a nap almost anywhere, almost any time. It’s common knowledge in my house that on the weekends, if I disappear suddenly, you can find me napping. When I came across this WSJ article, The Perfect Nap: Sleeping Is a Mix of Art and Science, I knew I had to read it!
Then like a sign from the universe or just media playing with my head, I read this: THE SCIENCE BEHIND WHAT NAPS DO FOR YOUR BRAIN–AND WHY YOU SHOULD HAVE ONE TODAY
There are a ton of people out there that swear they can’t nap. Scott is one of them and I have nothing but sympathy for him and those like him. Seriously.
Today was a break from strength training. Wednesdays and Thursdays at Highbar CrossFit are longer workout days-Met-con style! Coach Randy, when he programs the met-cons for the week, he loves to make our shoulders suffer. He likes to say “the shoulders are the hips of the upper body.” That’s all well and true but man, he shreds mine up! I can tell it’s working though – because more than one person has mentioned how cut my arms are looking. That’s what better fitness programming has done for me – in 3.5 months. Sometimes, switching things up is just what you need.
With all the stress right now in my life, I need to workout – so you may notice that I am skipping one of my rest days but rest assured that I am not pushing myself to the limit. I am doing more of an active rest. Since I am working from home more, it’s a way to get my people fix daily, release all the crap that is in my mind and be with healthy, positive people who want nothing more than to support me and see me progress.
12 Strict Pull Ups (first round strict, then switched to band for help)
10 Ring Dips (red band)
8 Burpee Box Jumps
150 Ab-Mat Sit-ups
I found this quote yesterday and just loved it, so here I am sharing it:
The sky has never been the limit. We are our own limits. It’s then about breaking our personal limits and outgrowing ourselves to live our best lives. -Unknown