Are you a slave to the scale? I will admit that I still fight this part of me. I don’t own a scale, haven’t owned one my entire adult life. Why would I want to spend money to own something and give space to something that has so much control over me that it can make or break my day? No way Jose!

We are all so conditioned to believe that a number on the scale tells us that we are OK, and if we are healthy. A Number! Look around and read my post about Gretchen Kittelberger and how there are so many different body types out there. How can one small range of numbers apply to us all?

The past year I have shared a few of these pictures – pics that tell that story better than I can. Actual athletes who weigh more now than they did when they started. There is no way you can say that they don’t look more fit, healthier and BETTER!!

Tana Hurt from Quad City CrossFit

Leah from CrossFit Nation

There you have it. These are just 3 pictures but there are many many more out there! As I find them, you will see there posted here. I do it to help others but it’s a good, needed reminder for me too. It’s about being healthy and fit — not what number you see on the scale.

Today’s workout sucked. Yeah, it really did. And it was humid, so my asthma was bad and today’s workout had running in it. A lot of running — oh the joys.

warmup
50 Double Unders
2x–
10 wall ball shots
10 push ups
10 walking lunges
10 sit ups

push up progressions

Skill
Thruster

WOD

5 RFT

• 400m run
• 10 Thrusters

I decided to not go full on RX today. I have been feeling fatigued this week and Coach Conan’s WOD guidance was to pick a weight that you can go full steam and not have to stop. I chose 50#, however because I couldn’t breathe, I still stopped. I am working on being mentally OK with scaling when I feel it necessary. It’s not a sign of weakness or giving up – it’s assessing where your body is at at that particular moment and adjusting. 

And I am so proud of some of the younger women that I work out with. There are a few, when they first started, I smoked them each and every workout. Well the time has come –the student has at times surpassed the teacher! It’s motivating for me to see because how dare they smoke me by not just one, but sometimes two or more rounds!  I just love to see the change in people first hand. The fire, the gains, the progress they make. That’s what fills my tank up each and every day.

Stop Being A Slave To The Scale is a post from: Live Fit and Sore

When I heard the alarm this AM, I hit snooze and decided “today, is a rest day”. I am entitled to it and I am tired. Don’t fool yourself into believing that it’s ‘easy’ for me to get up. I love to sleep, I love napping, I love the REM stage, I love the feeling of being all warm and cozy in my bed — all the things that go along with sleeping. I was given the gift of napping and I am thankful for it every day.  You give me time in the day to nap – I will take it and have no issue falling asleep. I am just that lucky. Ok, enough gloating –

Well, what I had forgotten this AM is that I was recruited into helping my friend with her renewed quest to get fitness back into her life. She has issues – major beyond the word issues – getting up in the AM and demanded that I help her since I get up anyway. This took the form of me creating an iPhone reminder to call her in the mornings at 520A.  Well, my iPhone was on my charger in the kitchen which also works as a speaker for music. Well, 520A comes around and I hear the soothing chimes SUPER loud of my reminder!! Apparently, I am not taking a rest day today.

I hurry downstairs, get the phone, call her — she groggily answers Good Morning. I said get up — it’s time and I am not going to call again. She says ok, ok.

I go get ready — head back downstairs and decide to call her again because I know this lady — she ain’t up. I’m right of course — she says Ok I am up and I said no get up out of bed. She said are you up and out of bed? I said — um OF Course! I am dressed and ready to go in my kitchen and I refused to get off the phone until her tush was up and out of her bed.  I do not kid that I am seriously up and out of the bed when the alarm goes off on most days. I am committed to my lifestyle — and I know I feel better afterwards.  She will get the hang of it — or I won’t be calling!

You can not force someone to put in the work and commitment it takes to be healthy and fit. It’s not easy and some days- it does suck. But you owe it to yourself and others around you to take care of you. Yes, we have a ton of shit going on in our lives. We all do – but the alternative to not being fit is not ok.   And the ones that do put in the work and focus, it shows. No one that looks like your definition of fit and healthy got it by sitting on the couch eating cereal out of a box.

It’s not OK not just for cosmetic reasons – the long term toll it takes on your health is proven. The example you set for your kids is vital for their future health and fitness, and mentally, no one feels good when you eat shit food and don’t move your body. NO ONE!!!

I was at Costco the other day, and overheard this family’s discussion. It was a group of women, all morbidly obese sitting on the outdoor furniture display sold in the warehouse.  The younger daughter, probably 15-16 years old was holding the gigantic box of  some sugary cereal and telling the rest of the family that the box was hers and she was going to keep it in her room, all to herself.

A part of me judged them and her. I am not going to lie. How can they let themselves go like that? How can that young girl feel empowered and have strong self esteem? But mostly, I felt sorry for them. They probably have no idea how to turn the corner with their health. They all eat the same food, have the same role models. Unless someone comes into their lives that is willing to show them the way, how can they win the battle they are fighting. Heck, they may not even know they are fighting a battle.  They aren’t alone either.  I see this same family picture all over the place – at restaurants, at Target, at amusement parks, at grocery stores….

It’s scary and sad to me — and what can be done really? Setting the foundation for my own kids is something important to me and I recommit to that each and every day. We can all do our part by living what we think is the right way, walk the walk, talk the talk…

Today’s workout was all about the Sumo Deadlift High Pull!

Warmup
50 Double Unders
2x–
10 Pass Thrus
10 Squats
10 OHS
10 Front Squats

Skill
SDHP
Hang Cleans

WOD

15 Min AMRAP

7 SDHP (65#)
7 Wall (14#)

total: 10 + 2

Work and Commitment is a post from: Live Fit and Sore

I am so lucky to be able to give back to fellow athletes by leading the Whole Life Challenge efforts at my gym. 40 athletes are 17 days away from completing an 8 week total redefinition program — learning how to make the right choices and being present while making them.

The pic was taken this morning — both of these guys have put in the work and have lost a lot of weight. They look fantastic and both have said they feel even better! Their performance has improved and their overall quality of life is better. And that folks, is what it’s all about.

It’s not about winning the challenge, although that would be great. It’s about living a better life – They are able to do things they weren’t able to before and mentally, are stronger because of it. And I get to not only witness it, but have a hand in bringing the solution to them. I didn’t do the hard parts – they deservedly own that! But I get to help change people — How can you not feel great after that?

Today’s workout was one of those 5 rounders that you know will whip your ass and it did not disappoint.

Warmup
1 lap around bldg
General stretching

Skill

Double Under work

WOD
5 RFT
40 Double Unders
30 Box Jumps
20 KB Swings

22:04  

I did the first 2 rounds with DUs, but switched to single jumps. I couldn’t breathe well and was struggling. Instead of stopping constantly – I did 120 single jumps, which trust me, whoops you too!

Make sure you go out there today and be active, walk, stretch, jog in place –whatever– Life is too short to not take care of yourself!

Redefining You is a post from: Live Fit and Sore

Refer to this flowchart next time you are faced with a Bacon decision and are unsure of what to do…

Bacon Flowchart is a post from: Live Fit and Sore

Yesterday at work – we celebrated fellow employee birthdays for the month of May. Normally they have cake or cupcakes and I show up, give my happy birthday wishes and that’s it. But yesterday, they had Carvel Ice Cream cake. For those that know me well – they know that is my all time favorite treat. I get it for my birthday EVERY year — it reminds me of growing up and just is for me, the ultimate dessert/comfort food. So really, how could I not have some?

The key though is I chose to have some and enjoy it. I didn’t just mindlessly eat it. I enjoyed it and moved on. That’s the key to eating healthy -Being active in your decisions.  You don’t have to go without treats for the REST OF YOUR LIFE. You can enjoy it when its worth it and be in the present when deciding if it’s worth it.

Today’s workout was a good one. I really liked it!

Warmup
1 lap jog
General Stretching
Mobility for Arms/Shoulders (PNF Stretching)

Skill
Thruster

WOD

As many rounds as possible in 12 mins of:

3 Thrusters 95/65#

9 Pull-up (strict)s or Ring Rows if you can’t do strict. NO BANDS

12 Double Unders

Total: 7

I am frustrated with pull ups. I can do 1 dead hang pull up but then I fail. So one of my pals, Wes and I decided that we are going to pick a skill for each month and work on it extra. Mine this month is Pull Ups. I am going to work on getting multiple PUs. Coach Nick suggested I do some negative Pull Ups, where I start in the Pull Up and slowly release it to the end.

Wes is going to work on getting strict Muscle Ups. Coach Nick also got in on the deal and will work on Pistols. A new skill each month. What are you going to work on?

Be Active In Your Food Choices is a post from: Live Fit and Sore

I shared this post on the CrossFit Impavidus Whole Life Challenge Blog for the 40+ athletes now entering week 4 of their 8 week transformation…

Let’s talk about the Kitchen and cooking! You may be a ninja in preparing foods. Notice I didn’t say creating or mastering the kitchen. I hope that this challenge will help you expand your culinary skills so that when it’s over we can call you a true Ninja in the Kitchen, earning your black belt.

You can’t earn a black belt without having Confidence! There is no greater tool that a chef has in the kitchen than knowing they know how. Not knowing how can stop you from doing a lot of things. Being comfortable with not knowing opens door after door after door.

More than having a stockpile of recipes, mastering the basics, being able to handle ingredients, knowing what tastes good with what, how long things take, what food should sound like, smell like and look like when it is cooking are the secrets to mastering the kitchen.

How do you get there? Practice. And getting comfortable with taking a chance, being Innovative and willing to experiment! Use cookbooks to get started, practice recipes you like, get in the kitchen as much as you can! You have to be willing to make mistakes.

Once you gain the confidence you will have your favorite recipes, but more than that, you will have the ability to open any refrigerator and turn what is inside into a masterpiece.

There are so many websites out there that offer ideas, videos and full on recipes to help you learn your way. Here are a few of my favorites – feel free to share yours!

• The Clothes Make the Girl - my friend Melissa’s site who is also the author of Well Fed
• Fellow Challenger Andrea shared this site last nite: Easy Paleo
• Feed Me Paleo
• Everyday Paleo
• Sweet Cheeks HQ
• PaleOMG
• Nom Nom Paleo - offers a 30 day meal plan based on her own experience doing a Whole30 challenge.

Today’s workout was a good one! We spent 10 minutes finding our 1 rep max shoulder press. Just a strict press, no help from the hips. I was able to lift 90#s but ran out of time to try any heavier. I may go in later if I can and see what I can press. We had a lot of people at the gym this morning so it took a bit longer than normal.

Warmup
Relay Drills
Mobility

Skill
press

WOD
10m 1 RM Press
10m AMRAP

• 5 Push Press (50% Of 1RM) 45#s
• 7 Bar-Hop Burpees
• 9 Sit Ups

total: 6+5 Presses+5 Burpees

Becoming a Kitchen Ninja is a post from: Live Fit and Sore

Um, a friend of mine shared this recipe from Easy Paleo and OMG! it’s looks like heaven. I miss Ice Cream! It is such a comfort food for me, so I will definitely give this a try!

Chunky Monkey “Ice Cream”

1 1/2 FROZEN bananas (I cut my bananas in half before freezing them)

1/2 C. COLD coconut milk (very important that it be cold!)

2 TBS. unsweetened cocoa powder

chopped walnuts (optional)

chopped dark chocolate (optional)

.

Blend all ingredients until smooth.

Add chunks of dark chocolate and chopped walnuts, if you please!

Easy Paleo Recipe: Chunky Monkey “Ice Cream” is a post from: Live Fit and Sore

Kids are getting fatter, and many will have to do some serious calorie cutting to avoid that fate as they grow up.

That’s the grim news from a new study that looks at how children have become heaver since 1971. It’s not news that the number of obese children has doubled since the 1970s, with 1 in 6 now officially obese.

What’s new is that these researchers calculated just how much less a child would have to eat on average to stop the trend towards obesity.

Let’s do the math.

According to this new study published in the American Journal of Preventive Medicine, children and teens need to cut their calorie intake by 41 calories a day, to stop the weight gain trend. Otherwise, children and teens will weigh about four pounds more across the board.

Read more at NPR: Kids Will Have To Cut Serious Calories To Halt Obesity Trend

Kids are Getting Fatter! is a post from: Live Fit and Sore

Two times a year, I run a Whole Life Challenge for my CrossFit gym. It’s a way to really help people make amazing changes in their life, like I did almost four years ago. I love being able to directly have a hand in improving someone’s life. Someone who may have never even considered changing their diet and exercise routine in the way we are suggesting. Last challenge, we saw some serious life changes taking place before our eyes and it filled my inspiration and motivation tank for quite some time.  This go around, we have more than 40 athletes participating! I am so excited by all the possibilities!!!!

One of the benefits of the challenge is they get a special blog just for the group of athletes, giving the advice, motivation, tips and stories of others before them. I wrote this particular entry for them, but wanted to share it because I know many people starting off eating Paleo don’t use spices to their fullest extent.

The Spice of Life 

One thing you will find as you start to eat cleaner is that spices will be considered one of your best tools!

There is a ton of great info out there about spices and how to use them creatively.  One great resource is Robb Wolf. He suggests getting to know 8 specific spices and herbs to enhance your ‘paleo’ table.

Also it’s important to know some basics about using and storing spices. Here are some general tips about spices from Penzys Spices:

How Much Should You Buy? 

A guideline is to buy a 1 year’s supply of herbs or ground spices and a 1-2 year supply of whole spices.  When in doubt about a spice, smell it. If it smells strong and spicy, use it. If not, toss it!

How Should Spices Be Stored?

To maintain their strong, fresh flavor, spices need to be stored properly. Glass or barrier plastic containers work great. Do not store spices near a heat source! So not on top of your stove, fridge, dishwasher, microwave, or near a sink. Also make sure spices are not kept near direct sunlight.

Some people suggest keeping spices in the fridge or freezer. Whole, crushed or ground chili peppers will stay fresh and colorful longer when stored in the fridge or freezer during the summer months.  And other than Vanilla beans and extract, keeping spices in the cold won’t damage them.

Best of all, did you know that some spices and herbs have some serious health benefits?

Flavors of certain spices can cause the stomach to produce the gastric juices necessary to digest your food, and a teaspoon of chili power or paprika has enough Vitamin A (beta-carotene) to provide 16 % of your daily requirement.  

You can read more about the health benefits of some spices & herbs at WebMD.

Go ahead and experiment with spices as you begin to explore cooking new and interesting dishes! Once you discover how much flavor they add to your food,  you will be left wondering how you got along without them!

Add More Spice to Your Life! is a post from: Live Fit and Sore

As a family recovering from Cancer – I am very interested in looking at what chronic inflammation can do to our bodies and how it sets up a perfect environment for cancer and other diseases to thrive.  We are all so conditioned to believe what we are told in terms of proper nutrition and what we should and should not eat, that most of us never question the validity of it. Well – just as we re-look and revise how we approach business, education and everything else – nutrition and the science of how our bodies function needs to change as well. We know so much more today than ever about what’s going on inside our bodies, how come nutritional advice hasn’t changed that much? Come on — think about it.

World Renown Heart Surgeon Speaks Out On What Really Causes Heart Disease

It Is Not Working!

These recommendations are no longer scientifically or morally defensible. The discovery a few years ago that inflammation in the artery wall is the real cause of heart disease is slowly leading to a paradigm shift in how heart disease and other chronic ailments will be treated.

The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.

Despite the fact that 25% of the population takes expensive statin medications and despite the fact we have reduced the fat content of our diets, more Americans will die this year of heart disease than ever before.

Statistics from the American Heart Association show that 75 million Americans currently suffer from heart disease, 20 million have diabetes and 57 million have pre-diabetes. These disorders are affecting younger and younger people in greater numbers every year.

Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped.

Inflammation is not complicated — it is quite simply your body’s natural defence to a foreign invader such as a bacteria, toxin or virus. The cycle of inflammation is perfect in how it protects your body from these bacterial and viral invaders. However, if we chronically expose the body to injury by toxins or foods the human body was never designed to process, a condition occurs called chronic inflammation. Chronic inflammation is just as harmful as acute inflammation is beneficial.

The Truth About Heart Disease is a post from: Live Fit and Sore