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.
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It’s Friday!! I had the weirdest dream last night and I think it was caused by reading about the horrific Malaysian airplane tragedy. I read an article about the crash site and witness accounts and my heart just dropped. Thinking about those people and the sheer fear and terror that must have overtaken them is unimaginable. I hope those stories you hear about your body going into shock and protective mode are true…
It’s another reminder of how precious life is and to stop wasting it on people and situations that don’t matter and cherish and appreciate those that do….
- Nutrition: 9 Signs You Need to Eat More Fat
- Nutrition: The Not-So Ugly Truth About Gluten
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Kacy Catanzaro at the 2014 Dallas Finals | American Ninja Warrior
Boxing (yes, again!)
Yesterday, Iyanla Vanzant shared something on her Facebook page:that really enhanced the theme of change:
There are times when we do not recognize that it is time for us to move forward. When life is ready for us to move and we resist, life will move us by any means necessary. What may feel like a disaster is actually a graduation. Remain open to being guided, supported and protected by the universe.
The key is really to embrace it and don’t let fear take over. Don’t get bogged down with the What Ifs or wrapped up in worst case scenarios. I believe things happen for a reason and if you are open to the adventure of the unknown, the journey to where you are supposed to be will be much more enjoyable.
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Here’s Stuart Scott’s Moving Speech From The ESPYS
I’m not sure really why, but for the last few weeks I have been really off focus on my nutrition. Eating a lot more dairy and usually snacking in the evening. Morning and afternoons – no problem but something about dinner and beyond has me acting very unlike myself. More carbs and just foods I know I shouldn’t be eating — even Pizza. I think some of it has to do with some life changes that I am in the process of making and I am worried and excited for what it will hold for me. I will talk more about it once it’s a done deal but don’t want to jinx it!
Last week, an online friend of mine was unceremoniously let go from her job. It was a job she loved, gave her inspiration and a sense of purpose. I shared with her my experience with my last job and how it rang true once again, that things happen for a reason even if it makes us uncomfortable and upset. It’s been almost a year since I was *unbeknownst” to me – transitioned out of a job and although it was shocking, upsetting and done badly, in the end it has turned out to be a gift. I have been able to have real time to be with my family, work on my fitness, and just “BE”. It slowed down my life which has been really nice…
Even though in our minds we know it’s all going to be OK – giving yourself time to adjust to the change and feel what you need to feel is just as important as being comfortable with being uncomfortable. Sometimes people are assholes when they have to do something or take some action that they aren’t entirely comfortable with — and sometimes those actions hurt but they also make us stronger and more experienced.
Change is inevitable – Here’s some info to prepare yourself when and if it starts to cause you stress: It is easier to accept change with an open mind.
The most common myth about change is that we resist it, but this is a misunderstanding of change. Change is an event. Change is a point in time when something old stops and something new begins. What people resist is not the change itself, but the impacts of change. (Lucy Garrick).
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- Boxing: Why Boxing Is the Toughest Sport
For the past month or so, I have been using a heart rate monitor to track some stats about the different workouts I am doing. I didn’t really understand much about how the five heart rate zones work and what they each meant, so I started doing some research:
I’ve included an infographic about how the five different zones work and included my stats from the Power Hour Boxing class I took today — What I hope to do is start to tweak how I perform depending on the type of exercise so that I work more efficiently. It’s a fun and interesting experiment for me…
I’ve been using the 60beat heart rate monitor that uses bluetooth and your iPhone instead of wearing a watch. It’s a fairly easy, reliable HRM so far…
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Lots of people are getting out there and running now that Summer is here. 19 Ways To Shave Down Your Race Time includes some good ideas and advice on improving your pace , including this infographic about foam rolling – which I am huge fan of! Hope you find some useful tid bits — I like that strength training and core work are both mentioned as ways to improve.
I’m not a huge fan of running. It’s very difficult for me – my asthma gives me a hard time and I struggle. But, running, like a lot of other exercises, can really help reduce stress. Which is timely, because NPR recently did a piece on stress and how it’s seriously affecting our health and family.
According to the NPR article:
- 1 in every 4 Americans say they had a great deal of stress in the previous month.
- And half of all adults say they experienced a major stressful event in the past year. That works out to more than 115 million people.
Stress is a real health issue – emotional and physical and our lives are getting more and more stressful. People don’t take the time, or feel that they don’t have the time, to focus on activities that help alleviate it, like exercise. But it really does help and has science to prove it…
According to this HuffPo piece: How Does Exercise Reduce Stress?
“Exercise promotes production of neurohormones like norepinephrine that are associated with improved cognitive function, elevated mood and learning. And that can improve thinking dulled by stressful events — some research even shows how exercise can make you smarter.”
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My brother sent me some info this week on Splenda. You know the made from sugar, tastes like sugar sweetener. My dirty little secret is I use one packet in my coffee daily. It’s a guilty pleasure of mine and I look forward to my cup of joe each morning. After reading these research findings- I’m going to have to find an alternative…
- Research Review: Is Splenda safe? This review points out that relatively low amounts of Splenda (100mg/kg/day) may cause weight gain and at moderate levels (300mg/kg/day and up), it has adverse effects on your gut, affecting both levels of gut flora and proteins.
- Splenda’s Many Secrets: Gut Flora Destruction, Side Effects This review suggests that Splenda negatively alters gut microflora in rats and may limit the bioavailability of drugs and nutrients.
- Splenda, Sucralose Artificial Sweetener, Could Affect Body’s Insulin Response This one talks about Splenda’s effect on the body’s responses to sugar (glucose) — which could thereby affect diabetes risk — despite the fact that it has zero calories.
Listen To This
The Hidden Plague with Tara Grant - Tara Grant, author of The Hidden Plague, stopped by to discuss a very common tongue twister of an autoimmune skin condition (HS) that no one is talking about, and how she was able to put it into complete remission by healing her gut with an autoimmune paleo protocol.
(29:45 – What Splenda does to your gut bacteria…and your weight!)
My yoga instructor Tori continued the theme of Aparigraha (Non-Possessiveness) in yesterday’s class. According to wiki, Aparigraha “is the concept of non-possessiveness or non-greediness. The term usually means to limit possessions to what is necessary or important, which changes with the time period.”
I am getting a lot out of this theme personally. I have needed to de-clutter my house as well some long held beliefs and resentments that are not doing me any good at this point in my life. It’s not easy to just let go – it takes time to work through whatever caused you to hold on to it in the first place. I need to find time to go through all the closets in my house and get rid of clothes that don’t fit or that I don’t wear anymore. My closets are overflowing with unworn clothes that will probably never see the light of day, so why am I holding on to them? (rhetorical question of course!)
We all have things and beliefs in our lives that have been around for far too long. A sweater that you loved 10 years ago? A perception of who you are and why you can’t just drop everything and let loose… Things we hold on to in our life that may or may not serve us anymore. How often do we take a look at all “stuff” and clean house?
Think about de-cluttering or spring cleaning – it helps us feel more open to fresh ideas and refreshed and renewed – at least I know that’s how I feel! Tori suggested wearing our beliefs like loose clothing – where you aren’t constricted or constrained by them. You have the freedom to move, shift and let go of things that are holding us back.
By embracing the idea of Aparigraha, we can start to understand how our stuff controls us. We all want to live comfortably, but when you start to hold on to things (ie hoard) and/or obsess over what you have/don’t have, it starts to take control. This is also true when it comes to our opinions, habits and perceptions. We all need to regularly look over both the physical and internal stuff we are holding on to and get rid of the junk!
- Fitness:Grease The Groove (GTG) For Greater Strength & When The Shit Hits The Fan
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- Life Lessons: Body Image: BMI CHARTS PUT ME INTO THE OVERWEIGHT CATEGORY, AND IT’S COMPLETELY RIDICULOUS
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- Health: A gut reaction? Rheumatoid arthritis has confounded efforts to identify its trigger. Mounting evidence points to a new suspect: a disturbance in the bacteria that live in the intestines.
Neil Young Sings “Fancy” with Crosby, Stills & Nash
So a friend of mine posted this Business Insider article: The Science Is In — Why Gluten Sensitivity Is Probably Fake out on FB. As anyone who has read this blog for a while knows, I am primarily gluten free. I clearly feel lethargic, bloated, and fatigued when I eat gluten, so when I do eat it – I make sure it’s worth it to me. Another friend of mine left a really good comment on the article that I think makes the point perfectly regarding the BI article:
“One study with 37 people doesn’t prove anything. Jeff quit gluten and his acid reflux went away. I quit gluten and my acid reflux, sinus infections, headaches, and fatigue went away. My client quit gluten and the three headaches a week she had had for 12 years went away and she had more energy – no afternoon naps needed anymore. A friend of mine quit gluten and dropped her 3/week migraine headaches. Yes, the food industry glommed on to gluten-free and stupid people think it means “healthy.” People think they are on a gluten-free diet when they’re not, people say they are on a GF diet and don’t really know what it means, etc, etc, etc. I don’t understand why so many people are out to prove that it’s all “a big lie”. Not everyone needs to be gluten-free, but a lot of people feel better without it. So the bottom line is, who gives a shit what a study says. People should try going gluten-free (strictly, and for 21 days) and then add it back into their diet, and see if they notice anything. If not, great, keep eating it. If they do notice they feel better, then that’s all the proof anyone needs. Granted, it may not actually be the gluten in the wheat/barley/rye as they threw in at the end of the video — could be FODMAPs. Regardless, cutting out wheat isn’t a bad thing for anyone.”
In my opinion we are all sensitive to gluten on different levels and because of different factors. If it doesn’t bother you too much, then go for it. For me, avoiding gluten helps me feel better and that is worth it.
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