My 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)
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.
This 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 Thorisdottir and 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….
- 11 Facts About Body Image
- For the sake of young girls, the conversation about body image needs to change (guest opinion)
- Yes, you should feel bad for models: we’re being told to go diet – or go broke
- Life Lessons: You’ll Never Throw Coffee Grounds Away Again
- Life Lessons: Stop Accumulating Stuff And Start Accumulating Experiences
- Fitness: Your Fancy Non-Cotton Workout Clothes Stink
As I spent time yesterday reading about Robin Williams, it became clear how judgmental some people insist on being. Who are we to judge someone else’s actions? We were not in his shoes at that moment or the ones that led up to it. All I can imagine is the immense pain he must have felt to actually want to die. One blogger wrote about how selfish he was by taking his own life. Another wrote about how it was a choice he decided to make. I am not a doctor nor super educated in depression – I have felt very low during periods of my life and can attest to the fact that you aren’t necessarily capable of making rational, clear decisions. The decisions you make are filtered by what you are feeling and thinking every second of every day, so if you are depressed or happy – it influences your actions.
The actions you take while you are in the throws of Mr D. seem rational at the time. They seem like the only logical choice to make that will help you feel better and stop the pain. Regardless, we have no room to judge what Robin Williams decided to do. Is it something you would do? I hope not. Do I wish he had not done it? Absolutely. I feel sad but realize that I can not comment on someone else’s journey and no one else should feel as if they are entitled to either. We really need to take a look at our society as a whole and find ways to be kinder and act with more compassion. We are all here for a short time…
- CrossFit: CrossFit Flirting: Talk Burpee To Me
- Life Lessons: Hit the Reset Button In Your Brain
- Nutrition: There Are No ‘Food Winners’
- Fitness: More Exercise Isn’t Always Better, Study Shows
One of the challenges of this summer has been my 12 year old daughter is home during the day. She really wasn’t into attending camp this summer – so other than a few weeks where there were specialized camps, she is home. Which means she has to figure out a way to keep herself occupied and out of my hair. She seems to be glued to her tablet and/or the TV for most of the day, which annoys me to no end. I challenged her to read at least one book a week this summer but she doesn’t seem to be really digging that idea. I ran across this post with some tips to help us parents encourage our kids to READ. Most are basic but I do like the one below and will start doing this for an hour or so a day while she is home.
Have an Electronics Black Out
For just an hour a day, or even just once a week, have an all out electronics blackout. Turn off the TV, the computer, cell phones and any other distracting device (unless it is an eReader) and pick up a book, magazine or newspaper. There is a saying that goes ‘monkey see, monkey do’, and if kids are used to seeing everyone around them read, they too will be encouraged to read more books.
On a related note: Most 10-Year-Olds Are More Afraid Of Getting ‘Fat’ Than Getting Cancer. A lot of the info she shares in the video below is discouraging, but being unhealthy is not OK. However, do people who are overweight and/or obese deserve respect and kindness like every other living soul in the world? ABSOLUTELY. In my mind, it shouldn’t be about condoning unhealthy behavior and habits, but teaching folks to rewire how to approach and treat people – no matter the circumstance. Always choose kindness and understanding…
- CrossFit: What a workout: The Crossfit exercise program is intense, but it does get results
- CrossFit: Healthy or Hot? Priorities or Not?
- CrossFit: Crossfit Gave Me Nothing.
- Life Lessons: Why is the world of sport less female-friendly than a war zone?
I’m really digging this song and its message: Meghan Trainor – All About That Bass
The HR monitor reset as we were doing sprints outside but I saw it before it reset and my calorie count for this hour workout was: 810. Not too shabby considering I felt pretty worn out. I have to figure out a way to loosen my body for the 6A boxing class. By the time I am finally feeling like I can hit hard, we are on the fourth round!
With the kiddos off to camp this week, Scott and I are taking time to reconnect. It is so odd to not have the kids home. The drive to VTech to drop them off was filled with bickering and Are we there yets as expected. The 4 hour drive home though — was pure heaven. We listened to uncensored music. I took an uninterrupted nap. We stopped and got Dairy Queen. We were FREE!
Truth is, I miss those brats but it’s nice to have some down time once in a while. It makes you appreciate them all the more!
I am going to start working on getting up and heading for my workouts at 6A again on the regular. It’s amazing how fast you can get used to sleeping in even though it was easy for me to get up super early for years. The thing I am finding though is that because my body is still stiff that early in the AM, the boxing class is a bit tougher for me. I guess I will just have to get used to it once again. Liz and I are planning on adding in two strength days and then boxing and yoga to round out our weekly workout routine. I’m excited to have my lifting partner back and we are renewed with energy!
I came across this post last night that I think is share worthy and can be applied to sons and daughters….
19 Things I Will Tell My Daughter, via @brennanat (tumblr)
1. Wash your sheets every two weeks, I promise you’ll sleep better.
2. If a boy breaks your heart, it’s okay to cry.
3. If a girl breaks your heart, it’s okay to cry.
4. School is important, but there are many things you can’t learn in a classroom. Pursue them.
5. Find your passion, and run with it.
6. No, you don’t need to lose weight.
7. You are beautiful without make up.
8. You are beautiful with make up.
9. Being a good person will never go out of style
10. Buy yourself flowers if you’re feeling sad.
11. Getting enough sleep is very important.
12. Drinking water has so many benefits
13. Believe in fairy tales, believe in love, and allow no one to steal your magic.
14. Reading is good for the soul.
15. I am not here to judge you, but I will always support what I think is best for you.
16. I appreciate you.
17. I am proud of you.
18 Even on your worst days, you will never disappoint me.
19. I love you no matter what.
- CrossFit: RICH FRONING SIGNS LANDMARK CONTRACT WITH REEBOK
- Life Lessons: Parenting Lessons I Learned From A Waldorf Kindergarten
- Life Lessons: Why Stories Are Important, Including Yours
- Health: The Truth About Fish Oil
Scott planned a last minute family road trip to Williamsburg to celebrate the Fourth of July. Fireworks watching in Colonial Williamsburg – what could be more appropriate? The hurricane brought cooler temps which made it a perfect weekend for site seeing and spending time outdoors. We spent our last day at Busch Gardens Theme park. Anyone who knows me well, knows I am not a huge fan of parks like that. It’s too crowded, people forget their manners and to me, it’s the biggest display of gluttony on Earth. We managed to find a place in the Ireland section that had healthy salads, which is what I ate for lunch but I was probably one of the few in the entire park that actually chose the healthy option. Every time I go somewhere toursity, it’s a shocking reminder how obese and out of control people are. It makes me angry and sad at the same time. I see obese parents raising kids who are already battling obesity. They will have a harder battle to fight as they grow up already dealing with it.
Obesity is such a serious health issue. I found some Shocking Facts Behind Obesity Infographic that will surely open your eyes to how it affects all of us! Whenever I hear about accepting our bodies – I want to clarify it to be more about kindness, respect and worth. Being overweight affects your health and for your benefit and others – that’s not OK!
As we are in full summer mode, many of us will be exercising and/or attending events to benefit worthy causes. I’m all for giving back, but you have to do your research before you just give. You need to make sure the money you are donating is really going towards the causes you wish to support. We all found out the hard way about the Susan G Komen organization and the millions of dollars going to pay salaries and not helping find a cure for breast cancer. With that in mind, I came across information about the Wounded Warrior Project: Wounded Warriors Project A Legal Scam. If you do support this organization, I ask that you inform yourself on how they operate. Based on this report, they definitely have some inflated salaries and other sketchy operational cost which ultimately means less of the money donated goes to the wounded vets they serve.
- Health & Fitness: Here’s Proof That Exercise Changes Everything
- Life Lessons on Body Image: Sexpot With Stretch Marks
- Life Lessons: 18 Empowering Illustrations to Remind Everyone Who’s Really in Charge of Women’s Bodies
- Nutrition: The 5 Scariest Ingredients In Your Salad Dressing…
Take time out of your day and watch this amazing, inspiring and thoughtful commencement speech delivered by Naval Adm. William H. McRaven, BJ ’77, ninth commander of U.S.Special Operations Command, Texas Exes Life Member, and Distinguished Alumnus at The University of Texas at Austin, on May 17, 2014. It’s worth it…
- Health & FItness: Why Most Olympic Records Are Broken in the Afternoon: Your Body’s Best Time For Everything
- Health & Fitness: Increase Vitality, Boost Immunity & Look Radiant In 15 Minutes a Day. ~ Kimby Maxson
- Life Lessons: Getting Past the Stress of Feeling Slighted
- CrossFit: The Power of Community
- CrossFit: CrossFit at 50 | Moms
- Parenting: 33 Activities Under $10 That Will Keep Your Kids Busy All Summer
I skipped Power Boxing this AM- but I may go for a run later in the day if I feel up to it but no pressure….
While I am resting my shoulder, I’m trying out some new workouts in the area. To date – I have taken some cycling classes at CycleLuv in Leesburg, hot yoga at Flow Yoga in Ashburn and yesterday – I took a Power Boxing class at Title Boxing in Ashburn. The boxing class was fun — it was high intensity class with a solid 15 minute warmup, 8 Rounds of boxing, and then some core work. I left drained and am feeling it today. The boxing wasn’t too bad on my shoulders – the issue seems to be when I do anything directly overhead.
A part of trying all of these new classes is to keep my mind sharp and challenged. Yesterday, I came across this NPR post about this very topic: Learning A New Skill Works Best To Keep Your Brain Sharp. If you feel like you are in a constant state of fog, get out there and try something new – and not only exercise your body, but your mind as well!
Today, in yoga class the intention discussed was about filters that cloud our day and how can we peel back the filters and be in the moment and present. When we all look at a situation or have an interaction, we aren’t looking at it with one layer. Say a man is late for the bus. He may be upset because he’s late, but underneath that it could be layered with a memory of lateness to a special event or that it triggers a memory of his mom being late and how it made him feel — and the layers can go deeper and deeper. You get the idea — so how do we free ourselves from all of those layers and be there in that moment? Hell knows… but I think learning to quiet your mind and gaining perspective can help.
- Health & Fitness: How I Healed My Metabolism By Rewiring My Brain
- Health & Fitness: Why Stress Is Draining You & What To Do About It
- Health & Fitness: The Problem with “Exercise Science”
- Health: How a haircut can save your life
- Life Lessons: For Working Women, Focus On Beauty Erodes Self Confidence
- Life Lessons: Despite pain of dad’s murder, Kerr became a champion
- CrossFit: What Crossfit Women Are Teaching Their Kids
Happy 10th BIrthday to my Nate Dogg, my challenging, cute, sweet, smart, and mischievous bundle of joy. It’s hard to believe that my youngest is now double digits. It’s another reminder of how time flies… Nate used to love to snuggle, hug and hang out with me and now he would much rather hang out with his dad and play video games. Getting a hug and kiss from him is a lesson in strategy and deal making. I tell him all the time that being his Mom, I am entitled to hugs and kisses whenever I want but it hasn’t changed his mind. I won’t stop trying though — some day he will realize how awesome my attempts really were.
Here are some good tips and info about raising boys:
- Wish We’d Known: 20 Things No One Told Us About Raising a Boy
- How to raise boys to be good men
- CrossFit: Does CrossFit push people too hard?
- CrossFit: The CrossFit-ification of Christianity
- Health & Fitness: Got Gas? It Could Mean You’ve Got Healthy Gut Microbes
- Life Lessons: Four Confidence Killers for Women (and How to Defeat Them)
- Life Lessons: 10 Essential OTC Medications for Your Emergency Kit
Cycle Class 1 hour
16 years ago today in Las Vegas, I hit the jackpot and married THE Silver Fox and became the luckiest girl in world. Here are some lessons I have learned since then…
- Husbands can not read minds, good communication is key.
- Be your spouse’s biggest cheerleader.
- It’s a good thing to have your own Hobbies & Interests.
- A good sense of humor comes in handy.
- Whenever you disagree, ask yourself “Do you want to be right or do you want to be happy?”.
- Marriage is not a fairy tale – it has ups and downs.
- Always practice kindness.