Posts tagged diane

The Progress We Make

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Focus To Get Your Diet Back on Track

Happy Monday! Every weekend seems busier than the previous –but all in good ways.  Working out, of course was on the docket but I also watched the team CrossFit Affiliate League competition at CrossFit Impavidus on Saturday. The kiddos came with us but of course had the attention span of a squirrel.

babyshowerSunday, I coached a couple of classes and then headed to a friend’s baby shower. What a fun, great group of ladies to spend a Sunday afternoon with. It all stems from CrossFit too. I had to go right after coaching so I was still in my ‘uniform’ but thankfully, with this crowd, it was totally OK. Its always fun to see the ladies all dressed up and social. During our 6A class, we aren’t so gussied up.

I also made some good Paleo dinners for the family which went over really well – including Italian meat sauce over spaghetti squash and flank steak with grilled onions & peppers. Yum.

My diet is off track and after seeing some pics this weekend, I know I have to refocus and get back on track.  I came across this info about 10 Ways to Get Your Diet Back on Track

 

diet

I know what I have to do –it’s just deciding that there are no excuses and always better choices to make.  I do think reminding yourself how far you have come is an important thing that many of us don’t do often enough. I sometimes think back to when I started getting in shape, or just a few years ago I was at least two sizes larger than I am now. I couldn’t do a pull up, push ups were not easy, rope climbing? Forget about it. Hand stands? Nope. Cartwheels? No. The list can go on and on — those are things to keep close so you are reminded of how much progress you have made and it can help you get excited for how much more you are meant to make!

Warmup

  • 600m jog
  • DROM
  • Tire Flips

Skill

  • Handstand Push Ups

WOD
Diane
21-15-9

  • Deadlifts (155#)
  • HSPU

5:14 time

Klout Perk: Sony Action Cam

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So I have to share something super cool that happened this week. As most everyone knows — I do social media marketing for a living as well as my passion. I love both sides of it –figuring out ways to use it market to certain demographics and then the flip side, to inspire and support people to make themselves a priority in their lives. It’s really the best of both worlds in many ways because I learn through being able to use social media in a real, authentic way. That is not to say that I am not social outside of the Internet world as well.

Nothing and I mean nothing replaces good ole face to face interaction though. Meeting people, talking with them, following up with them — developing meaningful interactions is the key to being memorable in their minds.  I have been told I can make friends with a rock — and that skill alone is key to building relationships.  I don’t fake it – I don’t pretend to show interest in things I could give a shit about — and I don’t do it expecting to get things back for it. It’s REAL.  I do it because I love it!!

sony camSo, I was thrilled and honored to be offered something called a Klout Perk last week. Klout Perks are rewards given from brands in recognition of your influence. They are based on your Klout Score, topics and location. So being in the fitness community and the relationships I have made — I was sent a super awesome perk yesterday.

A new Sony Action Cam! It’s a mountable camcorder that lets you show the action as you see it, all with legendary Sony video quality & Wi-Fi. 

Even though they sent it, there is no expectation that I would have to talk about it, or review it or say things about it that I don’t believe. But it’s such an awesome perk that of course I am going to!!

I have opened the box and started reading about all the cool stuff I can do with it. It’s currently being charged, so look for some cool videos very soon.

And thank you so much Klout and Sony.  I certainly don’t do this expecting anything but I really do appreciate it.

Fitness:

warmup

  • Plank Wars
  • Tabata Jump Rope
  • Drills

Skill

  • deadlift
  • handstand pushup

WOD
Diane
21-15-9
Deadlifts (140)
HSPU (abmat)
6:22

We did Diane which is a benchmark three months ago. Seeing and paying attention to your progress is key when doing benchmarks — this go around I went up #5lbs in weight and finished 18 seconds faster than last time! Progress –

As mentioned above, I was given a free product because I’m a Klout influencer. I am under no obligation to receive the product or talk about this company. I get no additional benefits for talking about the product or company. 

 

The Gluten – Acne Connection

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CrossFit Chick: Diane

Tuesdays that feel like Mondays are good and bad. First the good — you get to enjoy the start of the week a day later which means the weekend is a day closer. The harder part is that it feels like Monday so all the harried times of getting the kiddos off to school and getting things ready to start the week are still there!  I try to prepare as much as I can the night before but the wild cards are the kiddos. They are tired, grouchy and not in tune with the plans of getting off smoothly. Are they ever? 

We still have no hot water. We will be calling the service folks today in hopes that we get it all settled. Scott and the kiddos headed to CrossFit and took showers there last night and I took one this AM after my workout. We are nothing but flexible!  It’s hard not to be when you have no choice, but I still get a pat on the back for it. 

Today at CrossFit, we met up with Diane, one of those snazzy ladies that are meant to kill you.  This one wasn’t horrible because I do like Deadlifts. I didn’t go full on prescribed weight although now that I think about it — I should have but I am still feeling that tweak to my neck. You have to know when to put your EGO aside and just go for the fitness of it. 

In about two weeks, I will be starting another Whole Life Challenge at the gym. So far, there are 49 athletes signed up including me. I need to reignite and re-commit to my eating. I can feel the weight creep back on and I don’t feel as fantastic as I should.  It’s time to be honest with myself and I encourage you all to get honest too.  I always hear people say oh I don’t eat that bad, or I only had a little bit when the reality is — that perspective is very subjective!  I know for me, I have not been true to my eating goals and you know what? It shows in almost every aspect of what I do.  

Even my face — Right now I have more acne than I have had in a very long time. Acne and other skin issues are mostly related to something going on internally –inflammation, allergy, hormones, stress.  I know I haven’t been true to quality eating, eating some foods with gluten at least once a week, and have been under a bit more stress than normal. Combine those two and it’s a recipe for acne! 

Here’s some interesting food for thought regarding the connection between Gluten and Acne: 

Gluten – Acne Connection

So how does gluten contribute to acne?

First let me say acne is a result of blood sugar problems and chronic inflammation. These trigger hormonal reactions that lead to increased sebum production, blocked pores and overgrowth of acne-causing bacteria. For a more detailed explanation, please see: what causes adult acne.

Gluten contributes to acne in two ways. First, it causes damage to the small intestine, which could lead to nutritional deficiencies and an increased toxic body load (through leaky gut syndrome).

The second link between gluten and acne is inflammation. People with gluten sensitivity cannot digest gluten effectively. As a result they absorb incompletely digested protein molecules. The immune system treats these as invaders. As it attacks these ‘invaders’ the white cells release histamine, which increases inflammation. Inflammation increases insulin resistance in the nearby cells.

Insulin resistance leads to blood sugar problems, which is linked to acne.

As this happens once in a while, the body can deal with it. But most people are exposed to gluten 3 or more times a day. This, coupled with other inflammatory agents, spreads inflammation all over the body. Suddenly cells all over the body start becoming insulin resistant.

Warmup
Pull Up Progressions

  • 600m jog
  • DROM
  • Broad Jumps
  • Crab Walk
  • High Knees
  • Lunges
  • 10 Kick to Handstands

Skill
HSPU 

WOD
Diane 
21-15-9

  • Deadlifts (135)
  • HSPU

time: 4:40

I didn’t go as heavy — as the last few times I have done Diane. However, looking back to the last time I did it at 135 — I finished in 6:37 so there is a definite improvement! With all the strains and pains I have been having the last week or so, I didn’t want to push that heavy!

Pay It Forward…

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I won a $25 gift card at work the other day and have decided to donate it to a local family I heard about today. Times are hard and this family is having a rough go — the husband lost his job and wife is on disability and they are not making ends meet. The story is probably similar to others around the country and whatever I can do to help someone in need — I will do. Hope it helps!

It’s about paying it forward, really. I have been so blessed by people in my life who have held my hand and helped me through the rough times, so why not help others!

Today’s workout was one of those ladies of CrossFit – Diane.

Warmup
jog around the bldg
pass thrus
squats

Skill
deadlifts
Handstand transitions

WOD
Diane

21 – 15 – 9

Deadlift (225/155)
Handstand Push Ups

time: 6:18 

 

 

Crossfit is a workout for your mind & your body

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As we were doing some handstands as our skill work, my friend Liz said oh I am not good at those. I told her that it was all in her head and change the way she thinks of it –she is good at it, she’s up for the challenge. It goes along with what Tony Blauer talked about in his Be Your Own Bodyguard Seminar – you have  to  Believe it FIRST, above all else! Your mind is your most powerful tool. Remember that!

Today’s workout was Diane. One of those mean nasty Girls of Crossfit. Last time, I did 155# and that’s what I thought I was doing this time – little did I know that I had added 10# extra. I was wondering why it seemed so heavy 5 reps into the WOD.

Warmup

25 DUs
3x
5 DLs
5 Hang Cleans
5 Presses
5 Push Press
10 Good Mornings

Skill

Handstand Progressions

WOD
iane
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
DL:165
time: 7:04

Get on the Happy Train

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I am feeling really good today. This morning’s workout was tough but good and the group of athletes at 6a are a bunch of really fun people. Here we are, people from all backgrounds and reasons why we are there — from a 17 year old adding CrossFit to improve his wrestling performance, to middle age parents focused on regaining their fitness. Love the group of people that I meet. There are days when I really don’t want to go but then I think about what I will miss if I don’t…

We met up with one of the CrossFit ladies again — Diane.

Warmup

Drills
Inchworm
walking lunges
backwards walking lunges
high knees
toe touches
heel to butt
Handstands x5
Mobility work — roller ball and LAX ball

Skill
Deadlifts

WOD
Diane
21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
DL: 155
time: 6:48

Deadlifts and Handstand Push Ups – The stuff I was made for

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Yes, one of the CrossFit Girls showed up today. Diane made another appearance. She’s one tough chick but for the most part, I like her because it is shoulders and upper body. Which anyone that takes a look at me can tell — this is the stuff I was made for. I wasn’t born with these broad shoulders and back for nothing.

Warmup
800m run
2x
25 Double Unders
10 ring rows
10 push ups
10 Pass Thrus
10 Good Mornings

Skill
Headstands
Handstands
Deadlifts

WOD
Diane
21-15-9 reps for time of:
135# Deadlift
Handstand push-ups
Time 6:37

This is actually almost 1m better than last time I did Diane. I also used one Ab Mat for the HSPU. I also did something to my elbow. It sort of cramped up while I was practicing hand stands. It wasn’t bad enough to stop but it does hurt. My hand blisters are healing up but it was a bit uncomfy to grab the bar for the DLs today. So I had to grab it each time and adjust my palm so it didn’t push/pull it. That did slow me down a bit. Oh, age is catching up to me I guess. HA!

Kids and Fitness

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Yesterday, I received an email from someone who had read my most recent blog post in the Ashburn Patch about getting kids into fitness. I fully believe there is no reason that is good enough to not be on top of this issue as parents. It’s part of our job to not only lead by example, but also find ways to get  your kids’ moving.  And as I have said – – it doesn’t have to be a concerted effort like an organized sport but sitting around all the time can not be an option. We are the ones in charge — turn off the tv, go for a walk with them, do some water sport — just get them in the habit of moving!  You are doing them a huge favor, even if they don’t recognize it now.  I am very serious about this issue too — after spending the weekend meeting teens at YouthFest in Ashburn — it became even more clear that this is a serious issue among the young kids today. After all the work I have done to set the example, I have little patience for parents that make excuses. There are very few excuses that would explain and ok the lack of attention and effort that many parents show towards this issue.

We met a new lady today at CrossFit Impavidus — Diane. She was tough and I didn’t do the prescribed weight (Rx’d) –

Warmup
20 Double Unders
10 Push Ups
10 Good Mornings
10 Squats
10 Pass thrus
10 Lunges (each side)

Skill
band stretch
HSPU (hand stand push ups)

WOD
Diane
21-15-9
Deadlift (225/155)
HSPU
time: 7:38 (?)

extra challenge
hold a handstand against the wall for 1m. Yes – I did it.

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