Health/Nutrition

Tell Your Story and Let It Go

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I regularly read the musings of an entrepreneur, writer James Altucher. He seems to have a really good perspective and gives good advice.

 Here’s a short excerpt from the Post by James Altucher.

How do you prepare for a good death?

I think we live in four dimensions at the same time.

The physical world, where we can get stabbed in the heart and bleed. The emotional world, where we can get stabbed in the heart and cry.

The mental world, where we can get stabbed in the head and get demented. And the spiritual world where we get stuck living in the past, filled with regret and anxiety.

Stress is the knife of the emotional world. Stress leads to inflammation of the cells (again, I’m a doctor).

The major causes of death in the US: heart attacks, cancer, strokes, Alzheimers – all caused by inflammation. And then diseases caused by smoking. Don’t smoke.

If all you do is work on ways to reduce stress, avoid time travel (obsessing on past and future), and of course, don’t smoke, then you will start preparing for a good death.

Everyone wraps themselves in their dramas: their friends, their family, their divorces, their failures. We build up a mythology of our misery. The pantheon of people who “did this to us”.

Can you take a break from that for today? Just today please. And then maybe tomorrow. If you can’t, then text me why.

Because the truth is:

Nobody did anything to you.

Except your mother.

One of the comments left really spoke to me and it’s something I am going to put into practice…

I did a workshop with a great life coach more than a decade ago, which focused on how people create their personal narratives, and she said she had a rule that she would only tell a story to other people 3 times and after that she’d let it go because to keep re-telling gave it far too much weight and life and kept her from moving on. I try to remember that rule when there is drama in my life; it really does minimize stress, regret and anxiety.

Exercise Can Reduce the Risk of Osteoporosis

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Abs of SteelMy company held a health and wellness fair yesterday and offered free 10 minute massages- a regular seated massage and also a shiatsu. I opted for both because a free massage is a good massage in my book. The regular seated massage didn’t do much for me- the women did not go hard enough for me to feel any benefit even after I asked her too. So while I am not going to complain about someone rubbing my back – it wasn’t the most fulfilling 10 mins of my life. But the shiatsu massage was amazing! I didn’t really know what a shiatsu massage was beforehand but I am sold on it.  According to Google:

It’s a form of therapeutic massage in which pressure is applied with the thumbs and palms to those areas of the body used in acupuncture. Also called acupressure. Shiatsu, a Japanese form of acupressure involving finger pressure at specific points on the body, mainly for the purpose of balancing energy in the body.

As the massage therapist worked her magic, she told me how smart I was to do strength training. My bones will be strong and carry me for a while. Which brings me to why I chose

Today’s reason to exercise: to help strengthen bones and reduce the risk of osteoporosis.

And while osteoporosis is mostly talked about in relation to pre-menopausal women – we need to pay attention to men and children as well.  And the fact is osteoporosis is affecting women younger and younger...

  • 200 million women worldwide have osteoporosis; 10 million live in the United States. (1)
  • 80 percent of Americans with osteoporosis are women. (3)
  • A woman’s risk of breaking a hip due to osteoporosis is as high as her combined risk of developing breast, uterine, and ovarian cancer. (3)

Be Inspired

No Negative Thoughts

Breast Cancer Awareness Month 2014

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A former co-worker at AOL of mine recently shared that she has been diagnosed with ovarian cancer. She moved away quite a few years ago but with the help of social media, we have kept in touch. We weren’t super close, but I had many conversations with her while we worked and have always liked her. The news has struck a chord and I can’t get it out of my mind. Maybe that’s what’s causing my funky mood. Scotty and I both have some post traumatic stress from his cancer treatment. I never know when and what will cause the feelings to come rushing back to me…

Even though the cancer is gone, the CANCER never goes away…

October is Breast Cancer Awareness Month. Did you know that one in eight women receives a breast cancer diagnosis in their lifetime?

breast cancer awareness month

Like with most cancers, we can all do our part in prevention that revolves around living healthier…

  • maintain a healthy weight
  • eating healthy including lots of fruit and veggies
  • exercise
  • limiting alcohol
  • no smoking
  • practice acts of kindness
  • decrease stress in your life

Here are some resources for information and support:

Be Inspired

Kindness

Workout

  • 6A Boxing – 1 hour

 

Know your Audience: Photoshopping Camille LeBlanc Bazinet

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The Box Mag CrossFit  Let me take a minute to talk about the latest ramblings in the CrossFit community that relate to body image. Many folks are upset because The Box Magazine published an altered version of Camille LeBlanc Bazinet on their cover.  Since body image is already a very sensitive issue in this community to begin with, I believe it was poor judgement by the magazine’s editors for photoshopping Camille. Does this magazine not know its audience??

And many folks are like who cares –if she is ok with it, then who are we to be upset?

I get that point but disagree with it because they are contributing to much bigger problem with body image and women. The community around CrossFit are some of the biggest proponents of changing body image misconceptions with showing real, strong women. So, to see this is just another example of how much work still needs to be done for the sake of the younger girl’s growing up. They see enough altered images and I would just have expected higher standards from a magazine that caters to women who are breaking the stereotypes – that’s all. The multitude of images that misrepresent women over and over and over again, contributes to a really f’d up  women’s sense of self. It’s disappointing to see them join the crowd.  I will show them my feelings by no longer supporting their magazine –as I have done with other mainstream mags as well and I encourage you to do that as well. I truly believe in being the change you wish to see in the world…

As a social media professional, their handling of the situation was so bad and added more fire to the fury: 5 Lessons to be Learned From the Camille Photo Controversy

In other matters…

I’m not sure it’s the changing of the season, the weather or the settling in of my new routine, but I have begun to feel unsettled and antsy. There is nothing ‘wrong’ in my life, but I don’t feel as if everything is ‘right’ either.  As I start to try to figure out what’s going on,  it’s also amazing to think about how much change has gone on in my life the past few years. Change in jobs, change in friendships and social circles, change in goals and perceptions. My kids and family have changed – Don’t you wish sometimes that you can make time stop??!!  I know it’s a lot of deep thinking for a Monday morning for sure…

I know that change in general should be welcomed with open arms – it makes it easier to deal with but sometimes, it hits me hard and I go down with a thud – no worries, I get back up again.

Here is some information about Seasonal Mood changes: 10 Tips For Getting Through Seasonal Depression

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 Be Inspired

Change is Inevitable
Workout

  • Friday Boxing
  • Saturday Boxing
  • Sunday Boxing

Hurray! It’s National Kale Day!

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Today we celebrate National Kale DayA few of the benefits mentioned in Top 10 Health Benefits of Eating Kale include:

  1. Kale is low in calorie, high in fiber and has zero fat.
  2. Kale is high in iron.
  3. Kale is a great anti-inflammatory food.

Kale Day 2014

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Be Inspired

you pray for rain, you gotta deal with the mud too

Boxing

Boxing heart rate data

Fitness And the Over Forty Crowd

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The Sunset in No VAI’ve been so tired getting used to my new routine with full time work so I decided to try going to some evening workout classes instead of getting up super early in the AM. I’m not sure if I like working out so late in the day – I prefer to get it over with before my full day starts but just like circumstances change, my workout routine needs to be re-evaluated from time to time.

Since I was burned out from CrossFit for a while, I want to make sure that I am listening to all the signs my body is giving me and add variety to my overall routine, which includes taking extra rest days here and there.  I had dinner with a friend this weekend. We were talking about taking our age into account when we create expectations from our workout routine. She and I both agree that we just can’t recover enough when we do heavy HIIT and some strength training 5 times a week.

Sports for Athletes Over 40: Think You’re Washed Up? Think Again!

I think that’s what contributed to my burnout and constant shoulder impingement. I am finding boxing a good mix –of cardio and body weight and am still looking to add in barbell work to a lesser degree. As much as I want to keep up with the young’ens that I workout with, I have to realize that it’s just not physically possible. Don’t get me wrong – I am still pretty kickass in shape but I just need to refocus and reset what I expect to get out my workouts. And also figure out a way to add my yoga sessions back in — I miss them terribly.

On a different note: The sunset pic I took last night had no filter. It looked like a painting but it was real. It was breathtakingly gorgeous and it reminded me that I need to stop and appreciate the beauty around me.

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Be inspired by this young kid: High School football player offers the best post-game motivational speech ever

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Make The World Awesome

Workout

Tuesday Boxing

BOxing HEart Rate Data

Wednesday Boxing

(lost the first 15mins of data so add approx 200cal)

Heart Rate Data 92414 Boxing

Keep Learning Online For Free

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Since I switched things up last night and went in for a boxing class, I took today as a rest day.

Keep LearningA huge part of staying fit is exercising your mind by constantly learning new things and challenging yourself. That can mean trying to master a new skill, learn a new subject or adopt a new behavior. Whatever it is — it’s jarring the established connections already made in your head. There’s a bunch of research out there about how learning new skills keeps your mind sharp while you age. 

I’ve been doing research on what FREE online education classes are available. It’s no surprise that you can find practically any subject and topic imaginable. No Excuse List lists sites ranging from languages to cooking and Business Insider listed out The 12 Best Free Online Business Courses To Take This Fall.  I encourage everyone out there to pick something they want to learn this Fall and go for it.

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Workout

Rest Day – Thursday

Boxing – Wednesday

Boxing heart rate 9.17.14

Developing a Positive Body Image

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Four straight days of exercise has left me sore — My quads are so sore it hurts to walk down stairs — so today is a rest day. Rest and recovery is just as important as exercise in your overall health and wellness plan. It’s the times you haven’t taken enough rest time and aren’t on top of your game that you get injured.

Body ImageThis past weekend, the topic of body image was on my mind. I follow some modeling agencies on Instagram -one of the many fashion weeks has just passed and I kept noticing how thin the models look. Not healthy thin either. For a brief moment, I thought maybe my outlook changed because I am around strong women who workout and have muscles.  Annie Thorisdottiand Camille LeBlanc-Bazinet are the type of women I see in the magazines and websites I frequent.  But then I realized that wasn’t it – they really are too thin. Even my 12 year old daughter mentioned how emaciated they looked. It bothered me to see that this sort of look is still favored in the world of fashion. We all need to make sure we are having regular and real conversations with our kids about body image. Just the other day I read a post about a woman making sure her sons see her naked on occasion, so they don’t develop a warped sense of what a women’s body looks like….

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Watch ESPN’s Hannah Storm Break Down While Talking About Ray Riceand Domestic Violence

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Put on a some Lipgloss

Workout

Rest Day

Sleeping Is Essential For Restoration and Recovery

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Have you had a chance to watch Jon Stewart’s brilliant response to Fox’s news coverage of Ferguson? I rarely post stuff about this sort of situation on my blog, but I really saw a different side of things after watching Jon Stewart and the Daily Show’s take on what is going on. I never really in depth wise too a look at how life is really different for black people — and now, my eyes are open.

Jon Stewart Goes After Fox in Powerful Ferguson Monologue

Sleeping Is Essential For Restoration and Recovery

Sleep Switching gears, I love what this article is recommending: You Can’t Get Too Much Sleep! I love sleeping and taking naps and now I have proof it’s good for me. Essentially, the research shows that…

“The body’s major restorative functions “like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep,” Harvard Medical School explains. It makes sense that athletes who tax their muscles more than the average person need more sleep to fix the damage. It appears that extra, above eight-hour sleep benefits athletes rather than contributing to an early demise. “You can never get ‘too much’ sleep,” University of Pennsylvania sleep researcher Dr. Sigrid Veasey wrote Outside in an email. “When you have had enough sleep you will wake up.” “

The morale of the article is to make sure you are getting enough shut eye to recover and restore. One suggestion I have is to not bring your computer or tablet into bed with you at night. It throws off your circadian rhythms and can cause issues with sleep. And no one has time for that!

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Just Do It

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Boxing

Hrate 082814

Does Blood Type Determine What Foods You Should Eat?

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Have you ever heard of Eating for your Blood Type? I’ve been doing some looking into eating certain kinds of foods and the effect they have on different people and thought this was an interesting idea. There are some out there that say it has no effect – but I would imagine it has at least a little. They have proven that certain blood types are more prone to certain diseases, so why wouldn’t your genetic makeup and blood type have some effect on how your body responds to food. It’s definitely interesting…

Does Your Blood Type Determine Your Optimal Diet?

Eat For your blood type

3 things I’m thankful for daily for the next 5 days. Day 3…

1. I’m thankful for naps. I feel so much better after a good, relaxing nap.
2. I’m thankful for exercise. I love feeling strong and fit.
3. I’m thankful for coffee. No explanation needed.

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Kindness Matters

One man’s heartwarming random acts of kindness

Learn Something

Be Inspired

Don't Forget The Things You Have

Workout

It’s either a rest day or an evening workout kind of day — we shall see!

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