Posts tagged Fitness/Exercise

Don’t Believe the Hype or the Memes


Dont Believe the HypeI came across this posting on FB the other day –and it came at the right time. I have been dealing with a deep tissue tear in my back and just feeling a general fatigue and lack of motivation for some of my workouts. So, after reading this – I gave myself a pep talk and said -take a break from the workouts that aren’t bringing me joy and do something else for a while. Read it and see if it helps you too…


Don’t believe the memes, don’t take the inspirational posts as gospel, don’t destroy your body to save face:

Take a rest day. Take a week off, or a month, or even half a year. Do something besides lifting, find a new hobby for a while, or volunteer somewhere to help the less fortunate. Do something to make the world a better place, and not just yourself.


Have fun for once! You don’t HAVE to go hard in the gym every day. Some of the most miserable people I’ve ever met are people who make lifting their entire life, and for what? A $10 trophy? A jug of protein and a shirt that doesn’t fit right? Is all that really worth neglecting your kids over, blowing out your knees, missing big life events or losing your job?

The reality is that most lifters will never make a liveable income solely off lifting, and to treat a hobby in a way that overtakes your life is just about the worst thing you can do for your livelihood. There is no pension at the end of your lifting career. Lifting should be FUN. If you aren’t having fun with it, why are you doing it? So your friend doesn’t send you a T-Nation article that says you’re a ween for not wanting to max every day? Who cares.

If you’re burnt out, spend a few weeks doing Bodybuilding work, or take up hiking for a few weeks. Experiment with new movements, or become a cardio bunny. Put on an extra 5-10lbs. Who. Freaking. Cares. It’s your money, your time, and your body. Do what you like with it.

I will tell you this: I bet that taking some time off will help you rekindle that fire under your butt that you had when you first got into all this. Lifting will be there when you’re ready to go again, and 200lbs will always be 200lbs.

~Brandon Morrison

Are You Being Selfish Enough When It Comes to Your Health?


I believe that the greatest gift you can give your familyI came across this blog post today: Who’s Really the Selfish One? and had to share it because it really encapsulates my perspective on how important my own health and fitness is to me and it totally aligns with the reason I even have my blog.  Taking care of yourself is not selfish! I hear too many parents in my area say they are too busy to exercise, they put their children’s needs way ahead of their own health needs and put themselves at the very bottom of their very long/never ending priority list.

My blog, Live Fit and Sore, emphasizes the importance of taking care of yourself no matter your circumstances…

  1. Most of us go through life thinking It could never happen to us.  Whatever that It is — but guess what? It does and has happened to people all around you. Cancer is affecting younger people more and more. We all know a few people who have suffered heart attacks at an early age. Name an illness or disease – I’m almost positive you will find people your age who have had to face it.  Research shows people fare better against a whole host of illnesses if they are in shape and relatively healthy.  And it goes without saying, you can’t take care of others properly if you aren’t taking care of yourself.
  2. What message and lesson do you want your kids to learn? I love that my kids understand that my fitness and health is a priority to me. I want them to grown up understanding that no matter how busy and hectic our life gets, I find time to workout. They also see me meeting great people and how the experience enriches my life. I want the same for them. I want them to know that you don’t have to get ‘old’ and become just a ‘parent’. I’m very proud of being their mom, but I am still a viable, important person who deserves time to take care of myself. I want them to think leading an active and fit life is normal as they grow and have families of their own. You don’t lose your person status when you become a parent —

This was one of the closing paragraphs of the blog post that I think we all need to consider: “Picture yourself twenty or thirty years from now. Are you happily playing with your grandkids and enjoying your life independently, or are you stuck on the couch or scooter, too achy and out of shape to enjoy this beautiful world and those in it?”

Read This

Be Inspired

Be Inspired

Fitness is Rented and Needs to Be Paid Every Day


Where have I been? What’s been going on? I wish I could share some exciting details or news, but the truth is I have been lacking inspiration and motivation the past few weeks. Maybe it’s the election results, or the change of seasons- whatever it is, it’s been affecting me big time.

Fitness is RentedNow that the holiday season is here, most of us will be out socializing a lot more than usual. I get invited to a ton of Holiday Parties and Happy Hours in December and if I’m not careful, I start to slip back into old eating habits. I’m sure I’m not alone.  Last week, during one of my Body By Wayne training sessions, I was bitching about how hard the workout was (something I do regularly). I asked Wayne why it’s so hard to stay lean and healthy. How come there isn’t a pill I can take to keep this way? I workout all the damn time –hard workouts, that challenge me in many different ways, but yet each time I go, it’s a mental and physical challenge once again.  It’s not freakin’ fair, but the truth is — Fitness is rented. You have to pay that rent each and every day. And if it’s important to you, then you will do it.

What keeps me motivated to stay fit?

Here’s some insight into how I think…

  1. I have seen far too many older people become immobile and unable to take care of their most basic needs without help. For some, it wasn’t something under their control, but for the vast majority – if they moved their bodies and paid a bit more attention to their overall health when they were younger, they wouldn’t be that way.  When I start to lament about having to workout, I remember this.
  2. When Scotty was sick with colon cancer, we spent every other Tues at Georgetown Hospital getting his chemo. I saw and met a lot of very sick people. Exercising is one of the best ways to prevent many cancers — and it’s an hour of of my day.  One friggin hour! And if you can’t do a full workout – then just go for a walk. MOVE YOUR BODY. I remember our time getting Scotty well and the people I met. 
  3. I live in the suburbs and I am seeing more and more, people my age ignoring their health. We are at the cusp of “no, we aren’t old” and “no, we aren’t young” and so many of take little time to take care of ourselves. We know how important it is – but tend to get wrapped up in everything else. I remind myself how important it is to take time for myself to take care of myself. Not only for my own well-being, but as a good role model for my kids.

After thinking about those three important things, how can I really not go and workout? Those aren’t trivial reasons and I have no real excuse to skip. Not to mention that I love the feeling I have after a good workout and the great people I have met through my fitness journey. Hopefully, the insight I shared will help motivate you to stop waiting and begin…

Read This

Be Inspired

Determination is your responsiblity

Get Your Kids Outside and Moving!


Too Few Kids Getting Outdoors With Mom or Dad

Nearly half of all U.S. preschool-age children don’t get outdoors at least once a day for parent-supervised playtime, researchers reported Monday, causing concern among experts who say early exercise habits could protect children from obesity later in life.

Many children might not be getting enough outdoor exercise because of barriers faced by single parents and families with two working parents, said Dr. Pooja Tandon, a pediatrician with the Center for Child Health, Behavior and Development at Seattle Children’s Research Institute, who led the research.

The good news, Tandon said, is that “these young children are naturally programmed to be active if given the opportunities.”

Tandon’s study, which appeared online Monday, on the website of the Archives of Pediatric & Adolescent Medicine, was based on parental surveys from a national study of nearly 9,000 U.S. children, a sample size representing about 4 million children. The children, all born in 2001, were followed for several years and their parents, usually mothers, were interviewed several times, including the year before their children entered kindergarten.

Along with finding that 49 percent of children were not getting outdoors with a parent at least once every day, she and her colleagues from the research institute and the University of Washington found that those youngsters whose parents took them outdoors to play tended to be boys, children with lots of playmates and those whose parents were exercisers.

Children more often fell short of recommended exercise if their mothers were Asian, African-American or Hispanic, although the study didn’t delve into the reasons. “Being physically active is good for your brain, for your learning,” Tandon said in an interview.

Previous research, she said, has found that hyperactive kids with wandering attention do better after they have had nature breaks, which seem to make it easier to return to class, sit down and refocus.

Meeting Cindy – again.


One of the Ladies of CrossFit showed up for this Workout — Cindy. I really don’t mind her but that doesn’t mean I like her. And it’s one of those workouts, that look easy at first — yeah, so not easy.

800m run
10 Pass thrus
10 Whirly Birds
10 OHS
5 Wall Handstands

Squat therapy

5 Pull-ups
10 Push-ups
15 Air Squats

Fitness Props to the city of Portland, Oregon


With fitness in mind, city launches ‘Passport to play’ program

Props to the city of Portland!

City officials yesterday unveiled a new “Passport to Play” program, an initiative designed to encourage physical activity and introduce residents to local parks and open spaces.

The program, which is funded with money from a federal tobacco settlement, is based around individual “passports,” which are available at Portland Public Library branches, City Hall and the Cummings Center.

These passports include descriptions of 10 city parks, from well-known spots like the Western Promenade to parks less traveled, like Oat Nuts Park on Outer Washington Avenue.

A passport has two pages deveoted to each park. Those pages contain park photos and fun facts, as well as space for participants to create “stamps” from special plaques located in each park.

Hints are given on where to find the plaques, but getting outside and finding the markings is supposed to be part of the fun.

Kids and Fitness


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) —

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

band stretch
HSPU (hand stand push ups)

Deadlift (225/155)
time: 7:38 (?)

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

Be a Superhero


Want a superhero physique? Here’s how

Actors have the time and money to look like Thor and Green Lantern. For the average guy, finding the right motivation to stay in shape is a good start.

Perhaps you’ve been to the multiplex to see Ryan Reynolds‘ Green Lantern save the universe from the evil Parallax or to witness Chris Hemsworth’s Thor hurl his magical hammer at invading Frost Giants.

Perhaps you’ve wondered how those actors achieved the chiseled abdominals, powerful pecs and bulging biceps — and whether you could manage to get them yourself without their superhero powers.

The short answer: Probably not. But we can still do pretty well for ourselves even when fitting fitness into a mere mortal’s existence that involves going to work, taking care of kids, preparing family meals, changing toxic diapers and waking in the night to be regaled with tales of the slime monster in Junior’s closet.

Squat Cleans


Since we had family in town this weekend, we officially moved Father’s Day to next Sunday in our house.  Sometimes you have to do what you have to do — It was so fun to have my big brother here for the weekend. I love seeing my kids around their family since we don’t live near any — it’s really important that my kids get to establish relationships with them whenever they can. With 5 brothers and sisters, there are certainly a lot of relationships to work on.  And my Mom came as well and helped watch the kids while we went to the Cure By Design event in DC.

Cure By Design was so fun. It was the first year of this event here in DC, so not a huge crowd but a super nice group of people all coming together for a really great cause. So many stories — and seeing Scotty up there brought back a lot of memories of our treatment. People asked me how did we find out — when did it begin.  I don’t really talk about that stuff anymore — being 3 years out of it, so talking about was hard.  It definitely is fun to get all dressed up, gussied up and go to a fancy event in the Big City! Open bar, lots of hor d’ourves –and hanging out with Scott and my brother. Really fun event.

I’m still a bit worn out from last week’s brutal workouts. I definitely took yesterday off and because it was a celebration weekend of sorts, I did not eat all that well starting Friday evening through yesterday. I am going to once again re-focus because it may be in my head but I can feel the extra crap food on me. I don’t like that feeling…

20 Double Unders
10 Pass thrus
10 Ring Rows
10 Med Ball Cleans

False grip on rings

7 power squat cleans (80% bodyweight) 65#
7 Chest to bar pull ups (I did no band pull ups, working on my kip)
total: 5+ 7 squat cleans/5 pull ups


Today is the last day of school for the kiddos. What a crazy year this has been for us – but that’s life.  We had a bit of extra time this morning because our internet is out at the house, so I decided to walk the kids to school. Here is the pic I took as they headed on their way. You realize how fast time goes by when you look at a pic like this.

Today’s workout was even more torturous to me based on the workout yesterday. Doing 50m lunges are super painful and then having to do squats the following day –well that’s mean.

Sampson Stretch
Hollow Rocks
Whirly Birds Stretches
Whirly Bended Birds
30 DUs
5 Pull Ups
10 OHS
10 Pass thrus


400m run
50 air squats
time: 14:38

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