Running in the Rain

“Life gives you lemons, make lemonade” they say.

We’ve all heard it before. Whether you decide to make lemonade or a dangerous margarita (sans sugar of course), this optimist saying means something different for everyone.

For some of us it simply means that when life throws lemons at you, you squeeze the shit out of it until something good comes of it.

So yesterday I decided I would make the most of my commutes going forward (I already work on the bus when most others are sleeping) but now with Memorial Day Murph in the near future (1 mile run, 100 pull ups, 200 pushups, 300 squats, 1 mile run…all with a weight vest), I figured I would start running from Port Authority to the Hearst Tower again (exactly 1 mile) with my 20+# backpack. (I occasionally did this through the winter…to stay warm.)

Last year I did the hero WOD, Murph, without a weight vest…that was tough. This year, I want to wear the extra weight, so I’m using the opportunity I have during my commute to train for it.

During my rainy commute into the city this morning I made up my mind that I would still run even in the rain. Screw the lemons. Walking out of Port Authority, I was pleasantly surprised to see the rain had just stopped.  I cranked up my tunes, buckled up my 20# backpack and ran up 8th Avenue singing out loud like a crazy person (just trying to blend in)!

Rainy days are your perfect chance to make the decision to leave the lemons sitting there to rot or pick them up and squeeze the pulp out of them!

Have a happy day!

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Better Than Any Pain Pill

Stress can contribute to anxiety disorders, which affect 40 million adults in the U.S., or nearly one in five people, according to the National Institute of Mental Health, and sadly one in eight children, too.

We all experience the days when we walk through the doors tired and stressed (kids, work, relationships, tax season, lack of sleep, etc…). But post W.O.D, we walk out refreshed and energized (and sweaty). The positive effects of exercising extend far beyond the box. As you might have guessed, research shows a positive relationship between exercise and mental health, motivation and even when exercising with a group that it decreases the pain threshold!

Exercise Can Help Control Stress
The Benefits of Exercise for the Clinically Depressed
Depression and anxiety: Exercise eases symptoms
Exercise and Pharmacotherapy in the Treatment of Major Depressive Disorder
The exercise effect
Exercise for Stress and Anxiety
Exercise for the treatment of depression and anxiety
Aerobic exercise is promoted when individual performance affects the group: a test of the Kohler motivation gain effect.
Rowers’ high: behavioural synchrony is correlated with elevated pain thresholds.

Along with exercise, adequate sleep and a strong social support (aka, all of your friends at the box!) can help reduce the hormones that contribute to anxiety. Better than any pain pill can!

Gone are my days of regularly working out alone with my headphones on. It’s true, I’m addicted to the feeling of exercising (and competing) with my friends. It’s not just the adrenaline rush after hearing 3, 2, 1, GO!, it’s the community and support of those in class.

Why aren’t more doctors prescribing exercise as medicine?? I realize it’s faster to write a prescription for a patient than to come up with a detailed workout schedule for them. It’s the quick fix. But faster and easier is what’s getting all of us into trouble.

The U.S. Centers for Disease Control and Prevention reports that the use of antidepressants grew nearly 400 percent between 1988 and 2008, making them the most commonly used drug among people 18 to 44.

Convenience isn’t the answer.

con·ven·ience [kuhn-veen-yuhns] noun:

1. the state of being able to proceed with something with little effort or difficulty.

2. anything that saves or simplifies work, adds to one’s ease or comfort, etc., as an appliance, tool, utensil, or the like.

So, don’t be a tool. If you don’t belong to a box yet, grab a friend to join you for a good-old-fashion-hard-work-sweat-session, you won’t regret it! Because, it’s during those moments when you think you can’t push any harder, your friends will carry you through.

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A Better Version Of Ourselves

The 2014 CrossFit Games Open is officially over.

Throughout the past 5 weeks I have pushed myself harder than ever before, surprised myself, encompassed a whole slew of emotions from utter happiness and excitement to frustrations and disappointments, I’ve experienced some pretty crazy adrenaline rushes and have never had so much fun exercising in my life!

I’m beyond grateful for the support of my hubby Gino and everyone at our box. So thank you for being there to cheer me on and believing in me (and keeping me laughing…love the photo bomb during my video, hon). Although I didn’t make the top 48 this year, I placed 72 in the North East Region (out of over 8000 women, that’s not too shabby, I guess). And considering all the many hats I wear (mommy of very energetic toddler twins, wife, working a full time job commuting to the city twice a week, business owner, etc) I’m pretty content. Plus, hey, the sun is shining today, spring is finally here!

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The CrossFit Games Open makes us stronger by exposing our weaknesses. That’s a good thing. Those who experienced the five workouts know exactly which ones did that for them. We are all stronger mentally and stronger physically because of it. And we now know what we need to work on to make us all a better version of ourselves. Unfortunately, many don’t understand their potential until we put ourselves to the test like this. So I encourage those who were on the fence about competing in the Open this year start training for 2015. It’ll be here before we know it. And in the mean time, enter some local competitions- scaled or RX, it doesn’t matter. As soon as you sign up, the whole game changes for the better.

Happy CrossFitting!

 

Leaderboard Obsession

The CrossFit Games Open is under way.

“Everyone in the world is invited to compete in five  workouts over five weeks, posting their scores to the leaderboard online in real time.  Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.”

2013 was my first year competing in the CrossFit Games Open. I signed up with the intention to give it my all and establish a baseline. So I was excited to finish the five weeks of workouts in 268th place out of over 3000 athletes in the North East Region.

This year seems to be a little bit of a different story. When I signed up for the 2014 CrossFit Games Open, I had (what I thought was) a lofty goal of heading to Regionals some day. But as we’re wrapping up week 3, I’m in 31st place (for now…we still have 2 workouts to do) out of over 7000 female athletes in the North East Region. (MUST. HOLD. ON!) These past few weeks have been so intense and exciting to experience although, for some reason, I’ve been hesitant to post anything about my experience so far. I don’t know if it’s that little doubtful voice in my head or if I just don’t want to jinx it knowing everything can change in these next two weeks.  Either way, I figured this was just too exciting not to share. So, I’ll be posting more…
…because, what I’ve been trying SO HARD to allow myself to learn these past 3 weeks is to STOP DOUBTING. Shut that voice up  & give it everything!

Here are a couple of mantras I’ve been repeating to myself:

Of course I always start with my favorite verse, and tattoo, “I can do ALL things through Christ who gives me strength.” Phil. 4:13 (nevermind the ice pack burn on my back…yes, this can happen)

BieAGMyIIAAxfdD

“Relax in the dubs and breath!” (14.1)
“Make every rep count.” (aka, don’t get NO REP’d). (14.2)
“Commit to the bar. Don’t let go. Breath on the box.” (14.3)

I feel that the Open brings out the best in all of us (even those who are doing the WODs, but aren’t signed up). What has been so cool to watch these past three weeks, is the other athletes at our box. Their intensity come out of hiding. Their support for all the other athletes. Their excitement when they hit PRs. And most importantly, watching them do things they didn’t think they could do before. THIS is one of the many reasons I love what I do so much as a coach.

So, now that 14.3 is closed, I can stop obsessing over the leaderboard, until Saturday that is.

Wiggity Wiggity Wiggity Wack

Most of us have experienced those “all or nothing” feelings one time or another. We might think, “If I don’t go 110 miles an hour, (aka, eat right, get a good amount of sleep, exercise, hydrate, ____  fill in the blank) I may as well give up on ALL of it.
That shouldn’t be the case. At. All.
It’s important to make goals to keep you accountable and give you something to work towards; however, it’s important to also fine tune those goals so they are S.M.A.R.T. (specific, measurable, ATTAINABLE, REALISTIC, & timely).
Changing habits can be stressful at first, but it’s also very exciting! You’re becoming a better version of YOU! A better wife, a better mom/dad, a better sister, son, cook, employee, etc. How cool is that?!
Remember to create a solid support team as you build on these healthy habits as you embark on this journey – there will be ‘haters‘… some who don’t view your healthy lifestyle as ‘worth it’. (You might find those individuals are addicted to convenience and really just don’t take the time to understand…now’s your chance to share with them in a non threatening way)
So list out your REALISTIC goals and attack it with a SMART plan.

Oh, and don’t take yourself too seriously….remember to have fun.
*wiggity wiggity wiggity wack*

Weighted pushup practice with the kids.
Max=32#
Joshy=25#

Fast forward to :45 sec for a good giggle.

Forging the Future of Fitness

18% of American children ages 6 to 19 are already obese.

Overweight kindergartners have four times the risk of becoming obese by age 14.

Kids today are getting less time outside than chickens or prisoners.

Popping up in my inbox this morning I see: Californians Are More Worried About Kids’ Obesity Than Drug Use. Yikes.

As Americans are sitting and watching screens more than ever before, it is our responsibilities as parents to slash this chronic disease-childhood obesity.

We know kids who are active are healthier but they also have better results at school and better mental health as well. Children need exercise. Walking, dancing, playing with friends in the snow, jumping on a trampoline, participating in CrossFit Kids…it all counts! Just make sure it’s FUN and find space for them to RUN. It’s all about exploring ways to keep kids interested as you break old habits.

Getting into these healthy habits now could help prevent future heart disease, cancer and diabetes.

At our box we offer CrossFit Kids class from ages 3 and up. It’s not simply a scaled down version of CrossFit, it is entirely CrossFit geared and designed for the little ones and their specific developmental needs (neurological, cognitive, motor). Guide your children now so they can develop a lifelong love of fitness.

This video is of Max copying what we were doing earlier – jump rope, kettlebell swings and snatch. He’s 3.

Cupid CrossFit

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Experts say that the duo that exercises together stays together, and we are living proof.  We met and spent eight years as colleagues at the same fitness company before opening CrossFit Salus in Middletown, NJ in April 2013. But that’s not all: We just celebrated our 10-year wedding anniversary in January!

Celebrate your Valentine’s Day by making a plan to workout together with your honey because the benefits are endless…here are my top three reasons from last month’s post.

Click the image below to take you to our Cupid CrossFit workout featured in Redbook magazine online.

RBK-workout-2

Try these workouts with your Valentine and remember to have fun and push yourselves!

1. Run & Partner Ball AMRAP in 15 minutes
a. Run 0.5 miles together then do AMRAP in 15 minutes (As many rounds as possible)
b. 20 Squat Ball Toss (Both of you squat at the same time while one of you throws a ball up and over to your partner, catch, squat and repeat!)
c. 10 Russian Twist (Stand with your back to eachother and rotate 5 times in one direction & 5 times in the other direction as you pass the ball back and forth)
d. 20 Sit Up Pass (Both of you does a sit up at the same time while one of you touches the ball over your head and passes it to your partner, sit up and repeat!)
2. 42, 30, 18 total reps split evenly (Complete all 42 reps of the burpee box jumps and then 42 partner rows. Then do 30 of each exercise. Then do 18 of each exercise)
a. Alternating single Burpee Box Jumps (Partner A does a burpee then a box jump. As soon as partner A stands up on the box, Partner B can start their burpee. Continue alternating)
b. Partner row (Partner A holds on to the bar with their legs on the Partner B’s shoulders to assist with the body weight row)
3. 5 RFT
a. Run 1 mile together then do 5 RFT (rounds for time) of
b. 3 Plank/Lateral hop over (Complete 3 reps each partner) (Partner A holds the plank position on their elbows while Partner B does a lateral hop (or modify with a side step) over Partner A’s legs.
c. 3 “Junk Yard Dog” (Complete 3 reps each partner) (Partner A gets into the downward dog while Partner B crawls under. Then Partner A lowers down into a pushup position while Partner B jumps over)
d. 3 Wheelbarrow pushup (Complete 3 reps each partner) (scale/modify: :10 sec hold, no pushup) (Partner A starts laying on the ground. Partner B holds on to Partner A’s legs. Partner A can choose to hold the plank with their feet elevated or do a pushup)
4. Pet Rock 2RFT (split reps as needed, only one person works at a time, just don’t set the weight down and complete all 50 of one exercise before moving on to the next).
a. 50 KB Swings
b. 50 KB Goblet Squats (hold the weight close to your chest)
c. 50 Sumo Deadlift High Pull
d. 50 Pass-through Lunges (Both of you lunge at the same time. Partner A has the kettlebell first and steps forward with their right leg into a lunge; holding the kettle bell in their left hand to pass it under the right leg to the right hand and step back to stand)
5. Run relay 4 RFT
a. AMRAP burpees while partner runs 1 lap around the block (approx. 200 meter) (AMRAP= As Many Reps As Possible=count the total number of burpees you and your partner can do for the four rounds)
6. Body Weight: AMRAP in 18 minutes (As Many Rounds As Possible)
a. 4 Squat Circles (hold on to eachother’s opposite wrists and stay in a squat – stay low & rotate around in a circle – two in one direction; two in the other direction)
b. 8 Partner Row (Partner A lays down while partner B stands over with the legs bent and core tight to protect the lower back. Hold on to eachother’s forearms and do the body weight row- Each partner does 8 rows)
c. 12 Pushup Clap (Separate your legs during this pushups for extra stability. Both of you does a pushup at the same time and as you come up, clap opposite hands)
d. 16 Sit Up clap (Face eachother; both you does a sit up at the same time and as you jump up, give eachother a high five!)
e. 20 high five vertical jumps (Squat at the same time and jump high for a high five!)
7. Stretch (hold each stretch for 1-2 minutes)
a. Chest Stretch
b. Pike Stretch
c. Straddle stretch
d. Foam Roller Thoracic-Spine and Overhead Stretch

I Just Want to Sweat

Gino and I often banter back and forth about how much we’d rather be dripping in sweat on a hot, humid summer day than be chilled to the bone in the middle of February. And it’s so true. You’ll never find me complaining about the heat.

So this morning, it wasn’t too hard to convince him to come with me to a *GASP* globo gym, just so I could run on a *gasp* treadmill  to feel the sweat dripping in my eyes. The last thing I wanted to do was put on 3 layers and pray I wouldn’t slip on some ice. Today, all I wanted to do was go for a run and sweat a lot (and not worry about the kids).

As we pulled in the parking lot, I said to him (with a slight guilty laugh), “I’m sure there will be some fun people watching here.” And there was. We dropped the twins at the kids care and checked the layout. Yup, all the treadmills were full, just like little hamsters going no where on wheels, we jumped right in the endless loop with them. But today I didn’t care. I blasted my tunes and pushed myself with speed and incline for 3 miles.

After the run, we headed over in the corner (next to the man doing some very intricate Top Half Bicep Curls), and grabbed a barbell for some overhead squats and back squats.  At a globo gym, you’re frowned upon if you grunt or yell, dropping weights is a definite no-no, and there’s knurling on the middle of the bar that can really scrape up your neck. So, while I didn’t PR my overhead squat, I was excited to back squat 5 strong reps at 185#, 3 reps at 195# and a couple sets of 2 with Gino’s spot on the second rep at 200#. This is exciting because I finally surpassed my goal of back squatting 1.5 of my body weight (based on CrossFit.com strength standards). Maybe I could have gotten that second rep on my own if I belted out a little yell.

As the hour passed, I realized from a different perspective, how much more advanced our box was without all the equipment. I felt such a lack of ability to perform sprints on the treadmill at the intensity that I wanted and my overhead squat felt limited, too. The movements that we learn at CrossFit are so much more advanced and you don’t require all these machines that line the walls. Of course you couldn’t help but notice some people attempting to do CrossFit style workouts with the obvious space and equipment limitations of a typical ‘globo gym’. A globo gym will NEVER compare to what you will receive at a CrossFit box but it was a good substitute for what my needs were today.

I didn’t think I would step into a globo gym now that my heart and soul is at CrossFit Salus, but it just felt good to go for a run and sweat on a chilly New Jersey February day. And, I’m OK with that.

globo gym

And the Day Goes On…

STOP.

Stop.
Take a deep breath.
Observe what’s happening inside emotionally and be aware of what’s happening around you, then
Proceed.

In the past, a morning like mine could have ruined my whole day…well at least part of it anyway. Starting with the fact I was out-for-the-count sick yesterday and only stomached a bowl of chicken soup all day long. Waking up at 5am after a day like that is rough. Moving slower than usual, I put on my layers and headed out the door for my mile walk to the bus stop. In the snow. (Uphill both ways…). I had to run the last 5 blocks to make it there before it pulled away, almost slipping along the way. Twenty minutes into the ride, the bus breaks down. And we stay stalled for more than 15 minutes. And now I’m late for work. And I’m hungry.

It’s nearly impossible to go through your day without stress. Work, kids, commuting, and even the thought of tonight’s WOD (hello butterflies) all bring about types of stress. Generally, stress comes from two different areas.

Stress manifests itself from both externally and internally. External stress, such as work, toxins, relationships, injuries and school are the day-to-day occurrences that “impose” themselves on us and influence our mood, energy level and motivation. The internal stress comes from inside of us and determines our body’s ability to respond to (and deal with) the external stress: elevated heart rate, sleep patterns, hunger, hormone fluctuation and attitude.

So, I stopped to take a deep breath and repeat to myself, “It’s out of my control, so don’t let it ruin any more precious minutes of your day.” I proceeded with my plan of attack for the day and listened to some tunes. And by plan of attack, I mean a detailed to-do list for work and my workout.

We’ve all heard it before: stress directly affects our health. “75% to 90% of all doctor’s office visits are for stress-related ailments and complaints.” And, according to the American Psychological Association, 75% of people in the United States “feel stressed out”. Almost half of us eat unhealthy because of it and 47% of us can’t sleep because of it. There is so much out there taunting us to cause anxiety these days, I hope we all also remember that breaking a sweat can help you rewire your brain for happiness. “According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting.”

Now, no one can be mindful in every stressful situation, but the more you practice it, eventually your default emotional setting will be easier to control. And since life has a way of testing us (a lot), practice “S.T.O.P.” (get your WOD on) and see if that helps your reaction to the situation.

Battle Scars

“These battle scars, don’t look like they’re fading. Don’t look like they’re ever going away…”

Welcome to the club, you CrossFit and you now have battle scars (aka: hand calluses). While I am proud of those new to CrossFit when they start to develop tougher hands, if they are not properly taken care of, rips can occur.

Give these three ideas a try to PREVENT rips and see how it works for you:

Moisturize daily.
The worst thing for your hands is for them to always be dry (this weather doesn’t help much either). So lather up morning, noon and night (and the middle of the night, too!) Has anyone woken up in the middle of the night with sore, dry hands? I have. Our favorite product to use is Ript Skin; otherwise, be sure to use natural moisturizers like Vitamin E or Burt’s Bees.

Shave your calluses regularly (try for once a week).
If the callus builds up to much, then it can easily pinch when you’re doing pull-ups or when you’re on the barbell. You don’t want to over-shave, though – the skin will end up too thin and tear even easier. The best shaver I have found is simply a Tweezerman you can get from a drug store. Be sure to get some extra razors (using a dull razor is a huge no no) and shave your calluses right after you get out of the shower.

File them down.
In between shavings, you can keep them under control by filing them down. You may notice that after shaving your calluses down, there might be some bumps left, too. File your hands down with a  foot buffer. The stones and other foot razer files don’t seem to work as well.

#Boom! Three easy steps to soft(ish) hands.
If you have other methods that work for your calluses please mention them in the comments below!

Don’t Be S.A.D., Just Be Happy

The Standard American Diet (S.A.D.) is just that. Sad.

I chose this particular topic today because this Google alert hit my inbox this morning: “A decade of urging Americans to embrace healthier food habits appears to be paying off, researchers say.” Good news, right?

The American Journal of Clinical Nutrition posted results from a study earlier this month that I found interesting.  Some suggest that people are less likely to become obese today because tough economic times are forcing them to eat less. Instead, the study shows that long-term efforts to educate Americans about healthy eating habits and food choices are paying off.

In that same Google alert, however; I see, “Most Supermarket Coupons Promote Junk Food, Sugary Drinks.” Well. Duh. We just can’t win. It’s a constant battle.

We have gotten so used to eating processed fake (SAD) foods that we consider it okay; some people even think it’s healthy. Heck, if the BOX says it’s “gluten free, sugar free, dairy free, fat free, or it has ‘organic cane sugar'” it must be good for you, right? Wrong. It’s good for the food industry. Money in their pockets. Sadly, eating this way is killing us.

The only way to achieve success with changing your lifestyle from S.A.D. to WHOLE is removing the temptations, eliminating the addictions, and making the choice to avoid the convenience of this junk. We so often choose foods simply because they are “convenient” and don’t give much thought to the fact that they are full of nutritionally bankrupt ingredients including sugar, unhealthy fats, sodium, chemicals and additives.

So, what can we do about it?

Get started today.

  • Clean out your cupboard- eliminate packaged foods. Don’t treat your body like a trash can. Toss the junk.
  • Next time you’re at the store, choose whole, unprocessed foods.  If you do choose to purchase packaged foods, READ THE INGREDIENT LIST. If you don’t know what something is in the ingredient list, don’t buy it.  A Cashew Cookie Lara bar for example, has two ingredients: Cashews and Dates. A Luna bar; however, has 25 ingredients. Bottom line, Mother Nature knows best.
  • Look at food as fuel for your body. Try to steer previous habits of turning to food as a reward, for comfort, for celebration, or just because you’re bored.
  • Educate yourself. And try a 30-day challenge to get you started. One of our favorites is The Whole 30.

Let me know how you do. Happy eating!

Now, doesn't this look like a HAPPY birthday "cake"?! My mom did an AWESOME job carving the fruit!

Now, doesn’t this look like a HAPPY birthday “cake”?! My mom did an AWESOME job carving the fruit!

Crazy Train?

Obsessed vs. Dedicated

Thankfully I’ve never been told that I’m obsessed (phew), but I’ve often been told, “you’re crazy” (as I’m sure many CrossFitters have). And while that statement comes with a smile, it gets me thinking…do they really think I’m crazy (obsessed)?

What’s the difference? And how do you know if you’re on the Crazy Train?
First, read how Dictionary.com defines these two words:
Dedicated: to devote wholly and earnestly, as to some person or purpose.
Obsession: the domination of one’s thoughts or feelings by a persistent idea, image, desire, etc.

There’s definitely a difference between being dedicated to a goal and being obsessed. I believe that dedicated means you choose to invest your time and your energy to reaching that goal. While obsession starts to take over your life in a negative way (affecting your work, your family, your friends, your sleep in a bad way).

Exercise comes with tons of scientifically proven physical and emotional benefits (which we’ve all heard before), but my favorite is the way I feel when I’m in engulfed in the WOD, after I peel myself off the floor at the end (hello endorphin boost!), and especially the community aspect of the box. NOTHING compares to this. The friends that I’ve made at the box and the friendships that I see developing are pretty amazing. You’ll never find this in a “globo gym”. This is not a “cult”. It’s a community.

On the flip side, exercise could cause harm to your body (and your mind) if you do too much. Just like anything – it could turn into an unhealthy obsession if you’re not careful.

Personally, CrossFit doesn’t get in the way of other parts of my life because it is who I am. It’s who we are as a family. And, uh, it’s my job, too!

I’m not obsessed. I’m dedicated. (It’s true though, I do stalk the whiteboard…but who doesn’t?!)

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Driving the Crazy Train?

When you Google “Obsessed + CrossFit” this quote comes up (among many others):
“Obsessed is just a word the lazy use to describe the dedicated.”
Tell me your thoughts on dedication?

obsessed

Do you agree or disagree with this quote?

Remembering the WHY

As I lay in the fetal position on the cold black rubber mat staring at the 45# kettlebell, my mind starts to taunt me… I hear a faint “maybe you should have chosen the 35# kettlebell” and “you’re seriously only on the 10th turkish get-up and it’s 4 minutes in”.VID_20140128_180227_103_0604

But I quickly push those negative thoughts away and focus on the WHY as I shove that kettlebell over my head and stand up aggressively.
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I’m not here for a “good sweat session” and to “burn mega calories”. Those days are well over.
I’m in training.
And tonight we’re doing the hero WOD, Arnie.
The CrossFit Games Open is only 30 days away and I’m focused on doing well – better than last year, which was my first year competing. Yes, it’s true. I have big goals of someday making it to  Regionals. The only thing that stands in my way are the landmines my mind throws at me (namely fear and distractions).

It’s important to understand that nearly every goal we set naturally comes with obstacles (aka: landmines). So if one day your mind starts tossing negative mind-bombs your way like mine did tonight (and it will), recognize it when it happens, take a deep breath & quickly eliminate them by taking control and taking action…and you can achieve nearly anything.

“What you get by achieving your goals is not as important as what you become by achieving your goals.” Henry David Thoreau

Get Over It

In the past, the typical weight room didn’t really intimidate me, but until a little over a year ago year, those wooden oly platforms did. I admit, I was afraid and intimidated of the unknown.

With the help and encouragement of my husband and Coach, Gino, I progressed past my fear. Now I look forward to Oly class and get to do them when we program them into a WOD.
You too can overcome the fear of the unknown, just talk to your coach.
Know that ALL of the exercises can be scaled down; you can (and should) start with a PVC pipe!
You won’t know until you try. Failure is part of the process so embrace it; get over it and get back up to try again!

Screenshot_2014-01-27-19-05-45

Find out more ways to “Overcome the Intimidation” in this great article by Box Life Magazine.

http://www.boxlifemagazine.com/community/crossfit-overcoming-the-intimidation

Baked Sweet Potato “Fries”

One of our favorites! Baked sweet potato “fries”.
Combine a little salt & pepper, garlic powder, cayenne pepper, cinnamon with olive oil. Add in a touch of soy sauce and maybe a little agave
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Simply chop up sweet potatoes, toss in the baggie and shake!
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Remember to spray the pan so they don’t stick.
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Heat at 350 and cook for 30-45 minutes (depending on how thick the cuts are). Stir around occasionally so they don’t burn.

Enjoy!