I got back from San Fran a few days ago and am still processing and decompressing all the experiences HB and I had on our SF trip. Of course there was mostly family time which is what’s important. My two little 3 month old nieces are just the cutest, sweetest babies in the world. I was in heaven holding them, helping feed them and just being around them as each day brought new discoveries of life. And babies smell so sweet — It was very hard to leave because I know the next time I see either of them, they will have grown and no longer be these little bundles of wonder. I loved seeing them interact with HB as well – helping foster a connection between them is really important to me and it was something that I missed out on growing up. Amelia, my three year old niece, was in awe of HB and followed her around like a groupie. It was so awesome…
The weather was amazing for walking all over San Fran -which in truth is one of my favorite things to do. I just love taking in the sights. Every where you look is like a postcard, at least near the marina. I think on Monday alone, we walked over 9+ miles and although my feet were aching, I didn’t mind a bit. We went down to the Ferry building, picked up some Blue Bottle Coffee – If you get a chance to try their coffee, DO. They roast their own beans and seriously, it’s the best. Then we walked down Market street to do some shopping and then walked all the way to the Wharf to enjoy some Ghiradeli ice cream and then walked on home.
During our trip we also went to Chinatown, into Oakland to attend a BBQ, shopped at Fort Mason Farmer’s Market, and just hung out. It was a perfect little get away for HB and I — no stress, great family, babies and awesome surroundings. I feel re-energized and ready to move forward…
I worked out on Weds morning and then yesterday, went to a Flow Yoga class – which is kicking my ass. Holy cow is yoga tough. I can already feel progress in my shoulders and overall flexibility and my body doesn’t hurt as much during regular CrossFit – so those are all wins in my book.
- Nutrition: How to Make a Paleo Latte (You Won’t Believe What’s In It!)
- Nutrition: Before & After: How I organized my bags of Gluten Free Flours
- Nutrition: Product Guide for The Paleo Newbie
- CrossFit: 5 Pieces of CrossFit Gym Etiquette You Need to Know
- Health & Fitness: ROLL OUT TO EASE THOSE ACHING MUSCLES
- Health & Fitness: Two year long case study demonstrating an increase in arch height from running in minimalist shoes.
- Life Lessons: Yellowberry: Meet The Teen Titan Who Is Taking On The Youth Bra Industry
The quote above really applies to someone like Pharrell - he’s making a difference in people’s lives. Watch the video below and you will see how awesome he is. It seems to me that many people who make it in their field of choice lose that perspective of appreciation. To see someone as talented and famous as he is right now really understand the impact he can have is refreshing and touching.
- Back Squats
- Pushups/Pull ups
- 3m Ladder
- db lunges
- db renegade rows
- –1 min rest–
- 5m Ladder
- slam balls
- crab walks
- –1 min rest–
- 3m Ladder
- db lunges
- db renegade rows
My aunt died yesterday. She was my Dad’s only sister and only sibling. I had only met her a handful of times at most in my life. Our family has a history of estrangement and other odd family relationships. My Dad and her didn’t speak for many, many years and making the effort to be in each other’s lives wasn’t a learned behavior.
What a shame it was that I didn’t grow up with a lot of family around. My mom is estranged from her one sister to this day –and none of the cousins from my dad or mom’s side of the family are close. It is something I am trying to change with my generation… I talk to my brothers and sisters all the time. If I haven’t mentioned it before – I have 2 brothers and 2 sisters. We are all different, yet all the same and we love each other. When you are raised to all be chiefs, it’s hard to be an Indian when you get together – so there are conflicts and arguments-like any family. I love them with all my heart and constantly wish I lived closer.
And now that I am an Aunt, I am determined to be in my nieces’ lives and have my kids know their cousins. It’s too important not too…
Rest in Peace Aunt Barbara …
Barbara Gettinger Stewart passed away today, March 6, 2014, in her home in Oxnard due to an ongoing illness. She grew up in South Texas but always considered the Pacific Northwest home. She was kind, intelligent, opinionated and outspoken. She was passionate and stubborn when it came to politics, and spent many dinnertime conversations with the family expounding on foreign policy or The Economy. Her taste for the finer things swelled her closet with clothes from Nordstrom’s and her drawers overflowed with mail-order beads. Occasionally, a Robert Redford brand piece of furniture would arrive to her doorstep, often to the surprise of her loving husband, Haven. Barbara had many different careers, including teaching and jewelry making, but found the most fulfillment in being a wife and mother. She is survived her husband Haven, her two children Fletcher Stewart and Alexis Stewart Allen, three grandchildren, and her brother Jerry Gettinger.
Yesterday during our 200m shuttle run test – something happened around lap 7 and my ankle gave out. I knew something had happened but wasnt sure what and I kept going, finishing out the final 3 laps. When I got in the shower yesterday – I had a black and blue mark around my ankle and around my big toe. I definitely rolled my ankle but the odd thing is that it doesn’t really hurt. Just feels like I have a bruise but it looks bad. I modified one of the movements today to accommodate it this morning.
We are doing a four week program at Highbar CrossFit that focuses on core skills, rather than lifting which is different for me. There are maintenance lifts but we are focused on body weight – push ups, pull ups, and some agility/speed work. I like the mix up because it’s no secret that I need to work on speed/agility/endurance work.
On a more somber note – my Dad called me this past weekend to let me know that his sister, my aunt – Barbara is being moved to a hospice care this week. She has had heart problems and I guess after this past weekend, there isn’t anything else that can be done to prolong her life. I’m not sure how to feel because I have only met my aunt maybe two times during the course of my life. I feel sad for my Dad and of course, her kids. She was estranged from my Dad for many, many years so she wasn’t a part of my growing up. She has two kids, that are a bit younger than me, that I hardly know. I was thinking about her though in the context of family. I am glad my Dad and her were able to patch things up a few years ago and resume their relationship. I know my Dad would be full of guilt if something happened and he was still estranged from her. It’s another reminder about how life is too short to hold grudges and not reconnect with family. I am always reminding my kids about how here isn’t anyone on this Earth closer than them – so they have to stick together and always have each other’s backs. They probably don’t understand it yet, at their age, but my hope is that when it counts, they will.
Both my mom and dad were/are estranged from their sisters -which I find sad. I am making sure that things change with my generation. I speak to my brothers and sisters regularly and would be there for them in hot second if they needed me. I am closer to some than others -but we are in each other’s lives for better or worse. And it’s extremely important for me to bring my kids up with conflict management skills, so they don’t shun people in their lives and are able to confront issues and feelings head on.
I am of the thought that kids need conflict in their lives, but we, as parents, need to help them learn to manage and resolve it. Here’s some good info on how to help your kiddos learn to manage conflict:
- Kids Need Conflict
- What Every Parent Should Know: How to Help Your Kids Deal With Peer Conflicts at School
- Life Lessons: A New Paradigm of Happiness
- Health & Fitness: STUDY WRITE-UP: SPRINTS ARE ANABOLIC*, EVEN WHEN FASTED! …BUT WITH BIG GENDER DIFFERENCES
- Health & Fitness: Should we let kids play football?
- Health & Fitness: CrossFit debate not going away
- Health & Fitness: How the U.S. government spends millions to get people to eat more pizza
- Life Lessons: How Much Money Is Hobby Lobby’s Morality Worth?
This is how role models should behave. A real Olympic hero:
- 90min Rounds
- Slam ball complex
- Wall Sits
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
An impending snow storm has the kids at home again and allowed me to spend some extra time after my workout to work on mobility and have time in the sauna. My hips flexors have been hurting for a few days. I have never had issues before with them quite like this, so I’m not sure what I did. I am focusing on specific mobility and stretching to help and doubling up on some fish oil for a few days to give my joints some extra lubrication.
It was also a very exciting start to my week – I am an Aunt again– my brother David’s second daughter arrived yesterday – 2 weeks after the arrival of my other brother Jon’s daughter, Simone! That makes 4 Girls and 1 boy (Nate) in the grandchildren department. I wish I lived closer to San Fran so I can be a proper Aunt and spoil them rotten… Maybe someday that wish will come true. It’s hard to think about not being in their lives day to day.
Today was a hodge podge of mobility/conditioning/strength that was brutally wonderful.
2for1 Wall Balls
- IS SAUSAGE PALEO?
- How To Get An MBA From Eminem
- In Defense of the Paleo Diet
- Why You Shouldn’t Burn More Than 4,000 Calories a Week Through Exercise
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.
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.
I have started to dehydrate some fruit again and a lot of people have been asking me what dehydrator I use. I don’t have a fancy one — you can find ones that dry out the fruit in a matter of hours. Mine is a basic model and I prep the fruit before I go to bed and when I get up, it’s ready. It works for me. Here is a link to the one I have – if you use the link below, I get credit for referring you -
I personally like them when they are a bit on the crispier side, and I dip them in some almond butter. The only thing to keep in mind is that you are eating fruit and if you aren’t careful, you could end up eating like 5 pears in one sitting! It’s still better than eating chips or some other crap.
Today is my Mom’s birthday – HAPPY BIRTHDAY MOMMY!
As much as she drives me crazy, I love this lady more than the world. She is an amazing, strong, beautiful person and I am so lucky to have her as my mom. She doesn’t let anything stand in her way – and I love that she will never retire. She is the one who gave me my love of learning and the drive to be better each and every day.
Life is so short and I am so lucky to have both my parents still around and in our lives. I didn’t grow up with active grandparents – Both my grand fathers died before I was born, and my grandmas were nice ladies but I rarely saw them or knew them. I love that my kiddos are growing up with both sets of grandparents in their lives. They know them, spend quality time with both sets and will have memories to cherish.
Strength: Back Squats
There’s a new section on my blog: Recommended Reading
- This is a friend of mine who works out at Highbar CrossFit. She left a large tip – just because.
- Kind World is a radio and online series featuring acts of kindness and the profound impact one human can have on another.
I probably should have taken a rest day today, but I knew I would not be able to get to the gym tomorrow AM. I am stubborn sometimes and don’t listen to my own advice. My shoulders are toast and it is probably one of the reasons why I literally HATED today’s workout. I had to talk myself into finishing multiple times because I just wanted to stop. But I did finish, although it took every ounce of mental strength I had. And now — tomorrow it’s a rest day.
It didn’t look daunting either but after doing some Max Rep Bench Presses, it was B R U T A L.
Strict Pull ups
DB Hang Clean Press
2 min plank holds
Yeah, so that was fun – try it and let me know what you think.
A bunch of people around me are starting to get sick – ’tis the season I guess. Last year, around the holidays – Scott and I both came down with the flu which sidelined me during the entire holiday break. Scott is laid up in bed, hacking up a lung right now as we speak. Wash your hands extra, eat right and exercise –those are ways you can do your part to not get sick! And if you do get sick, do everyone a favor – stay home and rest!
- 5 FALLACIES OF HIGH SCHOOL FOOTBALL OFF-SEASON STRENGTH AND CONDITIONING- PART 1
- 10 Things I Want My Daughter to Know About Working Out
- Jeff Kuhland’s Mobility Holiday Wish List
- The 50 pictures in perfect timing
And finally, a really amazingly cute video that just made me smile. Some people are just destined to do things. This little boy TItus fits that bill -