Posts tagged Fitness/Exercise

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…

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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

Overweight America: Products adapt to accommodate


Overweight is the new normal

Americans are living large. Extra large. As in XXXXL large. As in baby-powdered-thighs large. As in wheezing, heaving, bust-the-car-suspension large.

Overweight has become the new normal, and society is straining to accommodate our ever-expanding waistlines. We plant plush bottoms on wider seats in theaters and toilet stalls, drape ourselves in plus-sized clothing, even go to our eternal rest in broader coffins.

According to the Centers for Disease Control and Prevention, more than two-thirds of Americans are overweight, and a third, some 72 million people, are considered obese. From 1980 to 2008, obesity rates doubled for adults and tripled for children, with 17 percent, or 9 million children over 6, classified as obese.

The average American is 23 pounds heavier than the ideal body weight. Experts blame the usual bugaboos: lack of exercise and side-splitting food consumption.

Handstand Push Ups are Like being a kid again..


The end of the school year is stressful. Not only do you have to do remember all the school related stuff, for me – I have the added pressure of finding and scheduling camps and payments for camps. It also is a super busy time at work — we are an education company so the time before Back to School is our busy season so smack dab in the summer.  Breathe…

1 lap run
10 Pass Thrus
10 OHS
10 Good Mornings
10 Push ups
10 sit ups


2 5sec LSits on Rings (parralettes can be used to modify)
total=17 RX’d

I love HSPUs. I think the whole idea of me doing any sort of gymnastics gets me excited and I feel like a kid again — so it could be the hardest workout but if it has something that takes me back to being a kid — it’s all good.  I have said this before but where else can you get up this early and be a kid on a playground again? A bunch of busy grown ups going back to the basics of fitness. No fancy equipment, lots of hard work, sweat, some tears and puke, lots of laughs and friendship. It seriously is like being on the school playground — think about how fun that was. Don’t you want to get back to that?  I am telling you, that’s what it feels like. One of the athletes today, Maria, is getting back into shape and you should have seen her go after the handstands today. She was determined, just like when she was younger to get up into one. That’s what it’s all about — feeling like you can do it, you an go after it, and with some work and sweat, you can have it.  No one is judging you — we are all after the same thing, improving ourselves so who would judge you?  There are some super fit people and some that are just getting started –all working together. For those that keep telling me how scared they are to try it — face your fear and try something that gets you back to the basics. You will be amazed at how exhilarating that feels.

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