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

Boxing

Boxing heart rate data

Creative Outlets Can Help Combat Unhappiness

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Painting with a TwistWhen was the last time you actually spent time creating something? For me, it had been a very long while. This weekend I met up with a few of my girlfriends and we attended a painting class at Painting with a Twist.  The idea is you get a group of friends together and get a step-by-step instruction with an experienced local artist. Everyone paints the same painting -but what I loved about the result was each of our masterpieces was completely different. We all see things differently.

When I finished my painting, I was filled with such a sense of pride and when I walked in the door at home, my son didn’t believe I actually painted it! And I keep sharing pics of it to my friends because –well I think it’s so awesome and I DID IT!  It also got me thinking about things we can all do to feed our souls, make us happier and satisfy our desire to see something through.

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According to 50 Things You Can Do To Improve Your Self-Esteem, doing something creative can help improve your self esteem and can help improve depression.  What I realized as well is that most of us don’t make anything regularly. We buy and consume. The moral of the message is get out there and make something -Paint, design landscaping, craft, knit, sketch, sew, build- if you want to feel better!

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be amazing

Workout

Saturday:

  • CrossFit Sterling workout
  • Boxing

Sunday:

  • Boxing

Don’t Let Them Dull Your Sparkle

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Everyone knows that person who leads with their tales of how life has done them wrong. You meet them, say hello –and within the second or third sentence, they have already begun to over share and you are left feeling a bit awkward. Or the person you’ve known that is the Eeyore of the world. Everything is Hard…(say that in the Eeyore voice). My advice to handle them — keep them at arm’s length and don’t let them dull your sparkle. If that’s not possible, then refer to my brother’s advice, given years ago to me: Treat them like a visiting ambassador in your home.  

Whenever I start to lose my shit over someone, I try to put that saying into practice and realize the interaction, visit will soon be over.

We can all change

 

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

Fall Farmer’s Market

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Farmers Market at One LoudounIt’s the First Day of Fall! This is one of the best times of year to live in Northern VA. The leaves change and the scenery looks like it’s out of a painting or something. It’s also a good time to head to a farmer’s market. If you are local to Ashburn, VA – the farmer’s market will be opening at One Loudoun through October 25th.

Unsure of what to look for there? No worries – I found some info about what to buy:  WHAT TO BUY AT A FALL FARMERS’ MARKET: YOUR WEIRD AND WONDERFUL GUIDE TO FALL’S WACKIEST PRODUCE

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Stay Positive - Live Fit and Sore

Workout

Saturday: Boxing

Heart Rate Boxing

Sunday: Boxing

Heart Rate Boxing Live Fit and Sore!

Monday: Rest Day

 

Life’s Ending: Cherish Every Moment

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Having had to deal with my husband’s cancer battle has given me the gift of perspective. From diagnosis to treatment to learning to live a new reality post cancer is a very real and scary thing- the post below hits home for me. Please read it and learn from someone who had to face the ultimate harsh reality of cancer…

And So There Must Come an End

Embrace your loved one and if they cannot embrace you back, find someone who will. Everyone deserves to love and be loved in return. Don’t settle for less. Find a job you enjoy, but don’t become a slave to it. You will not have ‘I wish I’d worked more’ on your headstone. Dance, laugh and eat with your friends. True, honest, strong friendships are an utter blessing and a choice we get to make, rather than have to share a loyalty with because there happens to be link through blood. Choose wisely then treasure them with all the love you can muster. Surround yourself with beautiful things. Life has a lot of grey and sadness – look for that rainbow and frame it. There is beauty in everything, sometimes you just have to look a little harder to see it.

Cherish Life

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Inspired

Workout

Rest Day

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

Why Do You Workout?

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You Got ThisI’m not going to lie and say I was raring to go this morning. Getting up at 515A regularly is hard – I desperately wanted to hit snooze, roll over and get some more Zzz’s.  But I can’t do that. I like the benefits of exercise too much to compromise and one hour of sleep isn’t going to make that much of a big difference in the grand scheme of my day. The only person that I have to battle with to get my butt up is me and I can handle me! I got this and so do you.

I had a conversation with a friend yesterday about why we workout and strive to live a fit life. And then I ran across an article by Mark Rippetoe: Bodyfat and Age: Just How Important Is Thin? Think rationally, not subjectively, about bodyfat  and it’s good food for thought. I didn’t discover my love of fitness until I was in my thirties – so I didn’t enjoy the 20 year old “i look super hot in this bikini stage” – and for me, the reason I strive to be fit goes way beyond vanity. I am reminded why I continue on whenever I see seniors who have lived a fairly inactive adult life struggle to do daily tasks because it has caught up with them.  I don’t want that to be my path — and by staying active and continually challenging myself, I’m doing what I can.  When was the last time you thought about why you workout?

Why Do You Workout?

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Repeat For Life

Workout

  • Boxing
  • Strength Training incl Isometric Barbell Training

I struggled with my energy level this morning – I am still feeling sore from Saturday’s CrossFit workout and forgot to drink Natural Calm magnesium last night to help with my overall recovery. Lesson learned…

Boxing Heart Rate

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

Weekend Workout

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Workout

Saturday

CrossFit

20mins AMRAP

  • 60 Slam Ball 20#
  • 30 KB Goblet Squats 1 Pood
  • 20 KB Power Cleans

(partner workout – each doing equal amount of work)

Sunday

Boxing with Connor

Boxing Heart Rate Data

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