Posts tagged magnesium

Find Your Fall Motivation


Boxing AftermathSome mornings are tougher than others and today was one of them! It’s Monday and I am tired. I keep forgetting to drink Natural Calm Magnesium and I can really tell the difference in my overall energy level.  I also think that the season change isn’t helping. Fall is coming and it’s that much harder to get my butt out of bed but just like with anything -practice makes better. The allure of a comfy, warm bed is hard to combat but I found some tips to help make it easier: Tips For Keeping Motivated To Exercise This Fall. And one of the most important things you can do, in general, is get a good night’s sleep

Here’s to a great week…

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Life Has No Remote


Monday: Boxing

This is actually not accurate today. We did some ‘ground and pound’ bag work and the monitor stopped reading each time we headed over to the bags – so it was actually higher than this caloric count. 
hrate90814 Boxing



Boxing 9.7.14 Heart Rate Data


Are you Magnesium Deficient?


I got so busy yesterday that I forgot to post – I try to sit down every morning and write. It’s a way for me to reflect and relax but yesterday was kind of a crazy day. So, here I am back at it again today.

I’ve started to really focus on my marketing consulting business this year. Now that I have the time and the momentum, it just feels right. I recently took on two more clients for a total of three so far. And have met with a lot of other people who are doing exactly what I hope to do – run their own small business, with a steady group of good clients, interesting projects and freedom. It’s not an option I had really considered before, but the more I get into it -it really does seem like it could work out pretty darn well for me. I’m happier, more organized and just feel better.

Are you Magnesium Deficient?

Magnesium DeficiencyI wanted to talk once again about Magnesium, and how important this mineral is to all of us and how many people don’t realize that a lack of it is the reason for many of their ailments . The reason I mention it again is because I have been forgetting to drink Natural Calm, and sure enough, have been experiencing a lot of the symptoms mentioned in the graphic on the right.  I have remembered this week – and I feel so much better.  Do your own research on magnesium, but if you are experiencing more than 4-5 of these symptoms, it could be caused by low magnesium. Food for thought…

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Two more PRs this week:

  • Bench: 130#
  • Deadlift! 250#. I think I could have done more but I ran out of time because I had to go to get the kiddos ready for school this AM. I may retest on Saturday.
  • Back Squat: 220#
  • Clean: 120# (I can’t get that damn technique down yet!)


Know the Symptoms of a Magnesium Deficiency


Magnesium -Natural CalmAfter working on a specific strength program for 12 weeks at Highbar CrossFit, the time has come to test and see the progress. Yesterday, I got a 5# PR on my Squat clean. Today – my back squat! PR’d by 10# to end at 220# although I think I could have done more – ran out of time and had to get home to get the kids off to school. Sometimes you have to leave some in the tank to take care of life.

I feel so great about my progress. The coaches at Highbar take such a different approach to strength training that sometimes I think maybe it’s not working, but then you test and you are a whole hell of a lot stronger than you realized.  But then I remind myself that i am still starting out by doing something pretty stupid.

After getting my PR this morning, I am taking the plates off the bar. I don’t think I have ever had plates that heavy on a barbell before, so it never occurred to me to take the plates off in any particular way. Well think about it –heavy plates on each side, removing all the plates off of one side before the other… Yeah, the bar was a teeter totter and went flying. I am so lucky that no one was around it because it could have done some serious damage. The only damage done was to my EGO as everyone stopped, became silent, and then laughed at me. Coach Dan then said Do you even lift, Bro?. I’m always learning…

I gotta talk about the benefits of Magnesium again. I sometimes forget to take it and then get in the routine of skipping it for days on end. Then I remember to take it and quickly remember why I should take it. The last two days, I’ve been taking Natural Calm before I go to bed and I am telling you – the difference in how I feel when I wake up is night and day. I am not sore, not groggy, not super exhausted.

Yesterday, I shared a link about symptoms of a Magnesium Deficiency, but the bottom line is that a magnesium deficiency can affect virtually every system of the body. It’s that important to your overall health and wellness.  My suggestion is to talk to your doctor, of course, but add a glass of Natural Calm before you go to bed for awhile and see if you feel better.


Back Squat 1RM: 220 (10# PR)

I got a PR at Highbar CrossFit in Ashburn

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Naturally Calm: Magnesium


natural calmI have talked about Magnesium in a previous post, but a few friends asked me about it again yesterday. I had been forgetting to take it for a while and noticed how bad my PMS got last month compared to the month before when I was taking it. Natural Calm is a powder you mix into water and have it before you go to bed. As I have mentioned, there are a lot of people out there with a magnesium deficiency. Magnesium is what fuels your neurological system, so it’s really important. A deficiency has a whole bunch of symptoms – poor sleeping, lack of energy, poor recovery from working out, bad menstruation for the ladies – to name a few.

On another note, I don’t normally follow Fox News but someone shared this article: Why You Need to Always think Like the Boss, Even if You Aren’t 

Most employees don’t take initiative and ownership of their careers, and instead take a passive approach by waiting around for direction and only doing what’s assigned and hinging their success on others’ decisions. What’s worse, most people don’t realize that owning their own career and seizing opportunities is very simple. 

It really went along with what I was talking about the other day: CrossFit: Learn Each and Every Day and learn every day — take responsibility for your own knowledge and progress. No one is going to hand it to you on a platter. I was thinking this weekend, maybe it’s not a generational thing completely. I think its a culture thing and the environments with which I am having to work in seem to reward that as opposed to challenge it.

Anyhoo — I’m always learning, challenging myself, trying to do a lot of introspection since I am really the only person I can control. The outside stresses are what they are and I have to believe that things do happen for a reason.

Front Squat: 140# 5×3



  • 1 min: Push Press
  • Plated Arm Isolations/30 sec each
    • Push Press 30s
    • Arm Raises 30s
    • HighPulls 30s
    • Steering Wheels 30s
    • around the head left 30s
    • around the head right 30s
  • 1 min: BB Lunges

This one hurt bad. Arm/shoulder iso work is tough — looks innocent enough but holy cow, my entire arm ached during it and after it. This is Coach Randy’s week to program and that is one of his signature movements. Every time it comes up, I give him a dirty look the entire time I am doing it. It’s my way of saying Thank You.

Some other news/stuff I have been reading:


Who’s Really Left Out Of The CrossFit Circle

This is an interesting post because it questions whether CrossFit involvement has to do with race. I think it’s more to do with cost and geographic area. What do you think?:

What Do You Really Want? When What You Want and How You Train Don’t Match

A great post about really thinking about what your goals are and what commitments are you ready to make to achieve it. “The problem lies in whether or not your goal and your actions are coordinated – and whether you are truly present to and honest about your goal.”

Interview with CrossFit Games Director Dave Castro

I rarely see interviews with CrossFit Games Director Dave Castro — here’s one!


Wharton Puts First-Year MBA Courses Online for Free

You can see what a first year MBA student learns  –for FREE. The Future of open source education now!




There is a world outside of the Cyber World


Highbar LizI had so much fun working out this AM because my friend Liz came and joined me! I am off of work today and didn’t have to get up for the 6A but had to because I didn’t want to miss working out with her! We had so much fun — Reunited and it feels so good!

I have been taking my magnesium supplement for five days now and I am pretty sure it has made a huge difference in the way I feel. I am sleeping better overall and my muscles are just feeling less taxed all the time. The real test will come during my ‘female hormone poisoning’ time of the month. I suffer from some bad symptoms and I hope this will help me feel better. If the first five days are any indication of it working, then I should!

I will be at the Mid-Atlantic CrossFit regionals Saturday and Sunday — volunteering for the CF Media team and also helping my friends out at Power Supply sell food and talk about their company. If you are there – make sure you stop and say HI! I love meeting people outside of the cyber world – so don’t be shy!

200m jog
10 squats
10 push ups
4 instep lunges
4 sampson stretch
10 squats

3 sets of 5 reps at #180

20 wall ball shots #10
45 sec mountain climbers
50 double unders/150 jump ropes
45 sec wall sits
Time: 12:00


Magnesium: The Forgotten Mineral


Friends of mine had a real scare last week — Liz and John are friends of ours back when Hannah was months old. Their son Jack and HB were close baby buds and we were all brand new to the parenting thing so stuck close together. Life gets busy as our kids get older, so we don’t see each other that much but with anything –Facebook keeps us up to date on what’s going on in each other’s lives. Well last week, John went into cardiac arrest during the night while they were sleeping. Totally out of the blue, no prior health problems. Liz had to revive him using CPR and fortunately they were able to get him to the hospital in time. Liz must have some strength because she broke some ribs in the process!!

It was pretty scary for a while there but I am happy to report that John got sprung from ICU yesterday –but not before they ran a bunch of tests and are working to figure out exactly what the cause was. All the tests came back negative with regards to stroke, heart attack, neuro issues. So, what could it be?

Yesterday morning, I was looking through my Facebook feed and saw this status by Jeff Alexander -one of the many CrossFitters I follow:

Anyone who knows me knows that I use minimal supplementation in my diet, so I’m not a fanatic trying to pump pills, powders, or liquids into myself, my friends/family, or clients. With that said, I am freaking out with the number of “deficiency symptoms” that I seem to possess regarding magnesium intake. I’m even more appalled that many of my friends, family and clients seem to have these same symptoms yet none of us have been informed of the potential need to beef up our magnesium intake through diet and/or supplementation.In the past three weeks I have been supplementing with a powdered magnesium citrate that has been nothing short of miraculous for my twitchy muscles (I was told was due to nerve damage some years ago) and the difficulty I had sleeping many night due to these same overly active muscles. Within the same day of beginning magnesium supplementation I noticed about an 80% reduction in the number and intensity of the twitches. I have slept deeper and easier almost every night for three weeks.After 100 pull ups on Monday (we did Murph for Memorial Day) and 100 kettlebell swings tonight, my arms were pretty tight and my forearms were really bugging me. 10-15 minutes after drinking my Natural Calm magnesium, arms are relaxed and I’m barely aware of them. This stuff is AWESOME!

5-health-benefits-of-magnesiumI have never even thought about Magnesium a day in my life. Never knew it was that important but apparently it is:

Virtually, all chemical reactions in the body require an enzyme system to help the biochemical reaction take place. An enzyme system generally consists of three parts. They are a specific protein molecule, another smaller organic compound, which is often a vitamin, such as pyridoxine or vitamin B6, and finally a charged mineral, such as zinc, copper, manganese or magnesium. Magnesium is a critical co-factor in more than 300 enzymatic reactions in the human body. Each mineral when dissolved in fluids has a characteristic electrical charge, 

Well, they think that John did not have enough magnesium in his system and it caused a cardiac arrest!   It was an odd coincidence that I happen to read about Magnesium in the AM and then read about John that afternoon
Here’s Liz’s post about it:

But we are still trying to determine what caused the electrical problem. Beleive it or not the doctor really thinks this is a magnesium deficiency. They asked if he drank a lot of soda and coffee (soda has been off the table for John for over a year, but he does drink coffee). Because it’s difficult to get enough magnesium, even through organic greens, they HIGHLY recommend a slow absorption supplement twice a day.

So Folks, moral of the story –get your blood checked and start making sure you are getting enough Magnesium!!

Here’s a grocery list from Dr. Oz: Magnesium Grocery List and I just ordered the Natural Calm magnesium drink to see if that helps with some of the symptoms I have been experiencing. I will let you know if I start to notice a difference in the way I feel and perform.

200m jog
10 squats
4 Sampson stretch
4 Elbow Instep Lunge
10 push ups
10 Squats

Bench Press
first round did 115# by accident, then rounds 2-5 stayed at 105#

EMOM 15minutes
3 Thrusters 55#
6 Slam Balls 15#

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