fitness and nutrition, healthy hacks

Movement Snacks

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Life is changing quickly these days.

Many of the routines that I thrive on have been either somewhat or completely turned upside down by precautions due to the Coronavirus.

This week, my school district moved to online learning. But, employees in my position still had to come into the school building so I kept my usual schedule of getting up, going to CrossFit (with extra cleaning measures), then heading for work.  This wasn’t a huge deal, but I did notice that at work, I get up and move a whole lot less when students aren’t around.  My calorie activity tracker on my Apple Watch took much longer to reach my daily goal.  The reminder to stand up, which comes on the :50 of the hour if you’ve been sitting the first fifty minutes straight, went off several times during the days.  This never happens!  My job keeps me moving to help students, teach them, and walk throughout the building.

Time for a healthy hack!

So, I started incorporating “movement snacks” into my day.  I was doing inventory tasks in my library while the kids were gone, so every time I finished scanning a shelf, I did 10 hand release pushups.  It was great to break the monotony and get the blood pumping again.  And, it all adds to my goal of 2,020 hand release pushups in 2020!

Today, another change.  I’ll now work fully from home.  My gym is quite far from where I live. It’s much closer to where I work.  That, combined with concerns about health and money (in a family with a small business that will be deeply impacted by all this) means I’ll be at the gym far less frequently.  I do have some home gym equipment, plus I’m training for a triathlon as well.  I’ll be doing different types of workouts, but I plan to continue to wake up early and get moving most days.

I made it to a gym this morning with my daughter then came home to work. After day 1 online I can safely say I need to keep moving not just early but throughout the day to stay mentally and physically strong and fit.  I spent much of today sitting on my butt answering questions and reviewing work. I took a couple of short walks around the yard but I was still mostly sedentary.  I didn’t feel nearly as calm or energetic as I usually do after 8 hours of work…and the irony is that I burned a lot less physical energy!

Objects at rest tend to stay at rest. We all know the rule.

So, tomorrow I’ll get up and take my bike to the park.  It’s already loaded in my car. During work, I’ll experiment with a timer so I stop and move every half hour at least.  Maybe situps.  Maybe the mobility I desperately need to work on. Or the “power jumps” I need to practice to get closer to double unders. Maybe I’ll alternate.  Bite-sized bits of movement spread throughout the day. There are many ways to experiment and keep moving.

Even 10 at a time, everything helps.  How are you continuing to move in this time of change and disruption?

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fitness and nutrition

Open Chronicles: 20.1

Each year I write about my adventures in the CrossFit Open.  The sport I love that lets me see how I stack up to others in my age group locally, regionally, nationally and internationally. #intheopen

I am not competing against others in this competition. I’m competing against myself year over year. Fortunately for me, I’m able to see how others stack up. This may motivate me in some instances and it may deflate me in others. That in itself fuels my life.

You can’t win or be the best at everything, but you can improve. Each Open season I may have a different weight, muscle mass, work schedule, or gym community. How I balance it all and participate is what’s worth documenting to me.

20.1 snuck up on me quickly. I wasn’t really ready because of life. I didn’t get my mind ready to do my best. I just did it and chipped away at it. I didn’t waver. I kept moving slow and steady.

10 rounds of 8 overhead bar moves with 65 pounds on a bar, followed by 10 burpees with a jump over the bar after each burpee. If you do the math, that is a total of 80 overhead movements at 65 pounds followed by 100 burpees. There is also a time limit. You have just 15 minutes to complete this task.

Can it be done? Yes. Will I achieve that? No. On my first attempt, I completed 8 full rounds and began chipping away at round 9. For me it was 67 overhead movements and 80 burpees, for a total of 147 reps. 147 out of 180 possible.

I was about 82% complete. I moved over 6,000 pounds over my head from the ground. Could I have done more? Possibly. Will I try a second attempt? I’m considering it. Am I sore the next day? A little.

Well, I did 20.1 again on Monday. I was a little tired but I wanted to do it again in hopes of improving. I didn’t fare so good.

The first bar movement seemed heavy. My body seemed slower on the burpees. My mind kept asking me: why are you doing hellacious workout again? Somehow I kept moving. My left knee was scraped raw from the friction on the floor. At 9 minutes my lungs were burning. At 11 minutes I said 4 more minutes, you can do it. Thankful for the cheers of my box mates, I made it to 15 minutes again. 141 reps compared to 147 reps on the first attempt.

I attempted to exceed my first attempt but failed. I am happy I put forth the extra effort despite the outcome. Top 19% worldwide in my age group. I’d consider that a success.

20.2 is just a few days away. Wonder what challenges that WOD will bring? #masterathlete #bonnieandclyde

fitness and nutrition

What Does Recovery Look Like for Me?

I’m recovering from the Festivus Games and thought I would diary my aches and pains.

Immediately after: I had no time to think about aches and pains. Had to hop in the shower after a long day to attend a preplanned event. Of course the event called for cowgirl boots so had to put those sore legs to work some more!

The next day: I was surprised that I could move when I awoke. I survived 4 WODs and I can move. That seems like something to celebrate.

I didn’t let the aches set in. I got up for my morning training session. It’s normally a run but I just walked about 3 miles to get the legs going but at a recovery pace. It was just what I needed.

I kept moving most of the day. Around 5pm, about 24 hours after the adrenaline pump concluded, I hit a wall. Started to get tired and cranky. Just fatigued. I guess it worked out for me so I could look at the 1 million pictures the group had from the event. It’s so much fun to reminisce on the triumphs and setbacks of the day.

I listened to my body and slowed my roll. Rested per se and went to bed early. Monday morning came and I didn’t want to get up but I did. I have accountability partners at my box so I got moving despite my desire to not move and pull the covers over my face permanently.

I scaled the workout for sure that morning. Used baby weights for the wod, rode the bike and scaled some movements but I moved and my Apple Watch said I fared okay.

Forearms, wrists and hands felt the aches mainly from all the grip work. Tight traps were present but not unbearable. Lots of good stretching today.

By Tuesday I was good and even put in some extra work conditioning on the bike erg. By Weds am my legs were a little tight from the bike ride but they loosened up as soon as I completed my WOD for the day.

Good to go now for this chick. 72 hours, back to normal, give or take. So many memories to make the recovery worth it all.

Recovery is just as important to me as the preparation. I preach this to my kids as they compete in sports and to whomever will listen. I hope that my tidbits here help those who read along with my fit journey posts.

I am not a trained professional. I am a mom getting her fitness on who competes to hold herself accountable.

Wishing you all the best in your fitness and recovery adventures.

perspective

Have You Ever Been Ghosted?

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Interesting question if you don’t know the meaning!

Different age groups might define ghosting differently but the term came up in discussions more than once this past week, leading me to write a ghosting blog post.

To get started, an acquaintance asked for some advice about getting ghosted as it pertains to applying for a job. As in, this day and age requires one to apply online for most companies. What happens when you have an interview and think all is going well but then the call back never comes? You’ve in essence been ghosted. The business could have shifted focus or decided to hire from within but you feel ghosted. Rejected. Unwanted. It happens and was the case in this recent conversation.

In this scenario of ghosting, one has to look at the history. Does this ghosting happen after every interview? If so, one has to dive in deeper to see what may be going wrong to avoid this type of ghosting in the future. Is this an isolated situation? Then maybe ghosting was in your mind, but without knowing the facts from the hiring professional’s standpoint, ghosting can’t be confirmed.

In another example, a young adult felt the ghostly chill of no call back when submitting job applications online. Am I not good enough? Why can’t I have a chance? This might be a far-fetched example of ghosting due to no initial contact from the perspective employer, however the feeling of being ghosted in any way can be hurtful and hinder the job hunting process for many. I would guess technology is good for some but challenging for others when one looks at this type of ghosting or emptiness.

How about being ghosted in a casual relationship? That’s a big pill to swallow but it happens more often then you think. No closure. No explanation. One is just cut off entirely. This scenario of ghosting can wreak havoc on one’s emotional state and ultimately impact future relationships, especially in the trust area.

How about the friend circle? Have you ever been ghosted without explanation from a good friend? Have you ever ghosted somebody in your friend circle?

It happens. It happens more than you think. All along as a kid I learned about Casper the friendly ghost. Fast forward to this day and age and ghosting is a thing of the times. Ghost or be ghosted!

I see it more often then I care to think about. Some get ghosted for good reason. Others get ghosted out of fear. Some people ghost people over and over once that individual has limited value to ghoster.

Could you feel ghosted if you are not on the hot invite list for an upcoming event? Sure. But one thing to consider in this scenario is most invite lists are not unlimited. It’s like a wedding. There is a cutoff point. To me this isn’t ghosting but do some think of this scenario as being ghosted?

Do you ever think you inadvertently cause yourself to be ghosted? Maybe you are the Negative Nelly of the bunch. The one who always complains. The one that makes an excuse for this and that. Could you ghost yourself through your own actions? I think the answer is yes.

Having a friend circle has some ebbs and flows. Some friends are around for the short ride. Some are along for the long haul. And then there are those that seem like speed bumps along the way.

Ghosting is interesting to think about. It’s a people thing. A relationship thing. It’s also the kind of thing that can make some people fall off the deep end emotionally. One thing I can say about ghosting is it can be necessary. If you are in a toxic situation/relationship ghosting a person may be the best option. A clean break.

I dare you to think about ghosting. How it impacts you. How ghosting actions can impact others.

I doubt I will write about ghosting again but this was interesting enough to toss this post out here to the readers to ponder thoughts.

fitness and nutrition

Train, Train, Train

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It all started in July, when I ran my best 10k time at the Peachtree Road Race on 7/4/19. I was bitten by the running bug…sort of?!?!?!

How can I get better? What’s my next goal? I really don’t enjoy running and I really don’t have a runner’s physique. Oh well, we will put these thick thighs to the test in a couple of months.

I got an invite to do a 1/2 marathon. Boom. I signed up. I asked a few friends to join in. Now it’s time to train, or pretend to be trained, by the starting gunshot.

I progressed with weekly walk/jogs on Sundays with whomever I could get to train with me and I added in some extra meters on the air runner at my box when I had time.

3 mile run/walk on a stretch of road with gym buddies. 6 mile walk with the girls. 5 mile pacer in the park. Sundays at 7am are now my training runs. So many miles. Sprints were tossed in as well as some time on the air runner. Hoping to get better form and a better pace. Not to mention looking for longer stretches of mileage without taking a break.

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Two new pairs of shoes. Nike Air Pegasus 35’s which I ran the Peachtree in and Nike Zoom Romero with a little more cushion. I was told to alternate them in my training so I could decide which one I liked the most and then the one pair wouldn’t be worn out. Wonder which ones will make the cut for race day?!?!

So far I’m voting for the Air Pegasus but time will tell.

I like shoes and Nike shoes might be an addiction so I won’t complain about buying another pair. Maybe the Pegasus 36’s. We shall see.

I almost forgot, I got a sweet note from one of my training partners this week. It was a great way to celebrate the the training journey with a friend. See the photo for a glimpse of my note.

I’ll try to post each month on my training progress. Stay tuned.

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fitness and nutrition

New Fitness Tricks from Chick 2

Sometimes progress is hardly noticeable.  Other times we make giant leaps forward.

Whether it’s a time of strides or just moving along, I keep showing up as often as I can at the gym (which means most days).

I know I can get lazy.  I forget to try things I haven’t been able to do in the past. This is one reason it is so important to have coaches and workout friends who know you and encourage you along. This also makes it harder to be complacent, to just coast. It reminds me to keep goals fresh and in sight.

With that in mind, here are some new tricks I’ve learned lately: (see our instagram for additional video!)

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Toes-to-bar

This one was a complete surprise.  Chick 1 was brushing up on the skill and told me to give it a try.  I hadn’t tried since probably February or March, and never really got too much coaching.  But, I gave it a go.  First try was bad.  Second try was much closer to the bar…and then, on the third attempt, I did it!

Only a few days later I did 27 toes-to-bar in a workout, one at a time.  It’s exciting when something clicks.  New tricks are fun!  But, I ripped my hands horribly so now I’ve invested in grips to protect them.  (This feels like a sign of a real CrossFitter!)

Burpees over the Bar

I’ve written about jumps before.  I’m still doing 12-inch box jumps.  I jump over dumbbells.  But a couple of weeks ago I finally did burpees over the bar, jumping over a barbell with plates loaded.  It’s not a fluid motion, but I got it done!

 

Wall Balls

I’ve struggled with these most of my CrossFit life.  They exhaust me and my form deteriorates quickly, which leads to back strain if I am not mindful.  But, after a lot of work, I’ve finally started moving from the 10-pound to the 14-pound ball.  The sets I have to break them into are usually very small, but I am coming along.  (I still dread them in ways that I *don’t* dread burpees.  This is a mental challenge I need to work through. Practice saying: Wall balls!  YAY! I LOVE WALL BALLS!)

Handstand

I did do some special training videos working toward handstand strength and technique from Performance Plus Programming through Barbell Physio.  With help, I got an assisted handstand and need to keep pushing forward on these.  I can’t kick up yet, but I will sometime soon!

And a couple of other gym-related breakthroughs:

Chick 1 and I made it through a partner WOD without incident.  She will tell you that I yell at her during partner workouts (true!) and that does not work out for the overall good.  But, on a recent Saturday we ended up partnered and managed to make it through it.  Big stuff!

Finally, despite my spongy midsection and crepey drapey loose extra skin, I removed my soaked tank top at the end of the Peachtree Road Race in front of the 60,000 other runners and volunteers gathered in Piedmont Park.  I don’t think I’ll ever have firm, taut skin so although I am proud of my progress, showing my midsection is still cringe-inducing.  But, I decided to just do it since I was crazy hot and two of my running partners were already down to sports bras and shorts.  I’m pleased to report that everyone lived through this experience and no one has lasting vision damage (that I am aware of).  A bit of body confidence is a great feeling.

As much as I celebrate these, I also have friends and coaches pushing me to move forward.  Add more weight to the bar.  Start putting some moves together.  It’s easier to get used to my scales and just keep practicing the new stuff, but my coaches and friends at CrossFit Faded Glory are always pushing me to be better.  And even though I don’t always remember to try new tricks to see what I am improving at, every day I show up and do the work I am getting better.

What are your new fitness accomplishments?  Any new goals you’ve set?  Let us know in the comments!

 

fitness and nutrition

It’s a 1/2 but it’s a start

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Today I registered for my first 1/2 marathon. I might be crazy but in about 4 months I will walk, jog, or crawl over that finish line.

I will blog about my training along the way and of course the emotions that will go along with the whole process as well.

I have 5k’s, 10k’s and one 15k in my past, but never a half marathon. My running spans over 20 years but I’ve never been a runner, if that makes sense. I am more of a 50-yard-dash kind of girl. Quick and easy and over before you know it. I also never really ran any of those races start to finish…they all had a mix of breaks built in.

Why a 1/2 marathon? I got a push from my oldest son to sign up and guess what? I took the bait. Now it’s time to see if I can get some friends in the mix.

My most recent 10k time was 1 hour 16 minutes in the July heat. I am aiming for 2 hours 30 minutes for the half marathon. Can I do it? Let me know what you think my finishing time will be. An online bet of sorts. Send us a message with your best guess!

Wish me luck! And don’t forget to send me tips if you are an avid runner.