Health & Wellness by Lexa's Journal

My mission in life is to not merely survive, but to thrive: and do so with passion, compassion, humor, and style. – Maya Angelou

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An eternal optimist, always wearing a smile. Must haves: sunshine, fitness (jogging, weight training, & CrossFit), reading, good food, writing, music, and fun with family and friends.

  • Wednesday’s WOD

    Warm Up:  3 RDS of

    50 DU’s (Double Under’s)/100 Singles

    10 Push Ups

    15 Sit Ups

    Mobility:  7 MIN

    SWOD:  10 MIN EMOM

    5-10 Pull UPS + 10 Air Squats

    WOD:    10 RDS

    Row 40 SEC     *10 SEC Transition

    Hollow Rocks/Sit Ups 40 SEC

    These days, any day that I can do a CrossFit class is an added bonus. When I normally take  CrossFit classes several days a week, I usually schlep into the 3:30 class wishing I’d stopped by Wawa for a 12 ounce cup of Joe, but not today.  I was ready for whatever was in store for me.

    No weight lifting was included in today’s WOD.  On the white board, the WOD looked easy. Ha! Ha!  I know better!  The coach’s instructions were:

    “If you use bands for your pull up’s, challenge yourself by using a thinner band.”

    I did just that. The first minute, I knocked out 10 pull ups, the second minute 9, the remaining eight minutes, I literally squeezed out four or five for each minute and I used a thin blue band. I’m happy!

    I’ve missed rowing terribly, so when I sat down on the equipment, I could have stayed there for the rest of the WOD.

    The greatest challenge for me? Hollow Rocks!  Hollow Rocks!  They were horrible.  I tried to conquer the Hollow Rocks, but today they got the best of me.  Lol!  Next time HR’s!!

    Ten minutes from now, the 11:00 O’Clock news will be on. I’m exhausted.  If we get the snow and ice forecasted, I could get the chance to sleep in late tomorrow.  But I can’t be certain now so I’m going to sleep. When the alarm clock goes off at 4:40 a.m., I’d like to be some what coherent.

    Good Night!

  • Eat!

    About 45 minutes ago, I completed a shoulder workout.

    I pushed myself at the gym, but the nudging hasn’t stopped. How’s that?

    Post workout eating is just as important as the weight training.

    I am not hungry!

    But I still have to choke these oats and eggs down. Ugh!

    eggs
    Plain Jane hard-boiled eggs. I usually sprinkle my eggs with freshly ground black pepper, but this morning I forgot.
    oats
    Organic steel oats (prepared in advance in a crock pot), with skinless apples, cinnamon, nutmeg, flax-seed, chia seeds, water and almond milk. Before reheating, I added one banana, more cinnamon, and almond milk. Filling and DELISH!

    Some days, eating is more demanding than the real workout. Surprise! Surprise!

    Have a great day!

  • Can I Do More?

    Strength does not come from physical capacity. It comes from an indomitable will.”— Mahatma Ghadni

    Wednesday was Back Day. 

    “How is your back?”

    “..back feels great!”

    “Ugh!  You’re impossible!”

    “Lol!”

    Two days post workout, my back muscles should have felt a little sore, but they didn’t.  I keep asking, “What is WRONG with me?”   During the workout, she pushed me hard. My muscles burned with intensity, yet two days later, I felt GREAT!  A little too great!  Lol!

    I never thought  being “too conditioned” would be a challenge, but it is.

    Thinking back to my summer regime makes me laugh.   In July and August 2013, I did CrossFit five (5) days per week.  Some days I ran a short (3-5 miles) after CrossFit and enjoyed every step.  My lifestyle has conditioned me well.

    When I say that I am a junkie, I am serious.  Oh man, the highs of working out! Endorphins kick in and the day’s agenda is history.  I’ve pretty much worked out with intensity my entire life.   Running 5+ miles daily, studying Tung-So-Do, teaching fitness classes, and more recently CrossFit and figure training.

    Wednesday’s workout was tough. I was eager to use my new Versa Gripps gloves and boy, did they make a difference! They gave me a better grip, so I lifted heavier and with more confidence.  No more slipping and sliding!  I am amazed at how a glove can make such a difference.

    I don’t whine or complain so when my trainer adds weight, I appear skeptical (at times) but I push through the reps anyway and often surprise myself.

    Sometimes I feel like she has more confidence in my strength then I do.

    At least on one occasion, I crawled to the next station (in the fitness room where group classes are held).  Haaaa!  Haaa!  No shame in my game!  That particular day was a leg workout and my legs were fried.

    I recognize that I need to push myself harder- Not  just physically but mentally too.  I’m beginning to understand weight training is more about mental will and less about physical strength.

    With each rep, I have to ask myself, ask myself, Can I do more?  Mentally I need to psych myself into believing I can do more and push harder.  In weight training, there is no place for passiveness.

    Ironically, when it comes to running, I NEVER second guess myself–regardless of the distance or conditions. Always confident, I can do this, through knee pain and the other discomforts of distance running.

    I have to adopt this mindset on the gym floor. Come competition day, I will be standing beside many amazing women. I don’t want to simply be just another girl on stage, but a woman who makes her presence known by walking away with a trophy or two!

    Yes, I can and I will do more!

    Today is hubby’ birthday, so I’m off to breakfast duty!

    Have a great day!

  • Food And Fitness

    Every year that I inch a little closer to the big 50, I realize my body is in a constant state of change.  My nutrition, skin care, hair care, and sleep needs change.  If I want to maintain status quo, (high energy levels to dance all night, great moods to handle life’s curve balls, beautiful glowing skin, etc…, I must sing a different song…. “..Change, change, chaaaange…..”

    The changes in your body quickly creep up on you until one day you realize that certain things just aren’t working the say anymore.  This realization starts the ball rolling to finding a new– well everything!  Better quality fabrics in clothing, improved moisturizers for the skin, lavish conditioners to thicken the hair, better quality bras, and so on….

    The good news is that if we chose to acknowledge the aging process. Oh wow!  I can’t believe I’m writing about the aging process….  It comes quick, that’s all I can say.

    Anyhow, as I was saying, instead of resisting the process, we ought to embrace the changes and work to figure out what will work best for our body.

    That said, Previously, I mentioned that I track my food intake using the free app LIVESTRONG.   Since I subscribe to the page, I receive informative emails related to nutrition and fitness.

    Below is a chart included in, Eating, Exercise & Health Tips For 30s, 40s, and 50s.  I love this chart. It provides a great snapshot of common changes that begin to occur at various milestones.  The chart below is for 40 year olds, but if you scroll through, there are charts for other ages.

    The chart is worth a look-over because it’s packed with valuable information that can help you get on track.  Of course no two human bodies are alike.  So before implementing any new nutrition or fitness regimen, you should always consult with your doctor first.

    I hope you find this information useful.

    Enjoy the day!
    FoodFitness_40s_infographic (1)

  • Leg day… Week 17

    gru·el·ing
    [groo-uh-ling, groo-ling]

    1. exhausting; very tiring; arduously severe: the grueling Boston marathon
    2. any trying or exhausting procedure or experience.

    G R U E L I N G!!     Is the only way to describe yesterday’s leg workout   All of the exercises, or shall I say the “amount of weight,” made for a profusely nitty-gritty, and nasty workout.

    If I had to pinpoint which exercise took me over the edge…  I’d have to say the seated leg presses tops the list.

    I did:

    • Three (3) rounds each starting at 270+   (Six 45 pounds weights, three on each side,  plus the weight of the equipment)
    • 6-8 Reps.  After a set is completed, I pause for a second (literally) and one (1) weight is removed…  On to the next 6-8 counts, then another weight is removed…
    • …the process continues until I am pressing with only the weight of the machine

    At any moment, I expected my hamstrings to explode.  With pure ugliness on my face, all the willpower and determination I could muscle up, and with my friend’s encouragement, I did it!

    I barely stood up…  feeling like big foot had risen again!!  I could only feebly wobble a few steps before gaining composure.  Lol!!   My “friend” kicked my butt yesterday.  Did I say “friend?”  Lol!

    Umm … what else?  My first time using the HOIST!!   If you ask me, the “Beast” is a better suited name for this equipment.  Don’t let the smooth and sleek look of it fool you; it will work your gluts very well.

    20140204-123342.jpg

    While I’d I’d like to post videos of my workouts, my friend and trainer is all about business. Just putzing around for an extra few seconds will get me dirty looks.  If I take time to snap snap or shoot a video, I can’t even begin to imagine what she will have me doing.  Take for example, if I let a weight down too quickly– the rep doesn’t count… do it again!

    I respect her knowledge and commitment toward my goal and cannot ask for any more from her.  So for now, I will have to tell you about my workouts.

    Last weeks Barbell Squats to a Bench had my hamstrings and gluts aching for nearly a week.  Yesterday we, I mean “I” did deeper squats down to a stepper with four risers on each side.  We’re— why do I keep saying, “We?”   Lol!  I do about three sets of everything.  Heavier weights nets eight reps; a tad bit lighter nets 12 reps.  Either case, with each rep, I’m pushing harder.

    I am stretched out in the bed now, resting my achy muscles and trying to finish today’s one gallon water bottle.  I started out strong at work, but then slowed down around 5 p.m.

    Today's water consumption progress.
    Today’s water consumption progress.

    B’Dazzle’s school had a mandatory parent meeting at 6 p.m., So I slowed up on the water because I didn’t want to keep jumping up and down to go to the bathroom. Workout days are easy to drink water than rest days. The frigid temperatures here in Jersey does not entice me to drink water. Every day I force myself to chug it down.

    I’m looking forward to a few heat waves this summer.  Give me steamy hot weather any day. This cold weather stinks. And I’m going to sleep.

    Sweet dreams!

  • Saturday’s WOD

    Image courtesy of google images
    Image courtesy of google images

    WOD

    Warm Up: 3 Rounds

    200M Run + 1 Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)

    Mobility: 7 Minutes

    SWOD: Romanian Dead Lifts @ 40 x 1
    4-6 Reps x 3 Sets

    WOD: For Time

    1000M Row

    50 KBS (53/35) (44/20)

    30 Burpees

    This was the first Saturday morning CrossFit class that I’ve done in a while, so I was excited. So who gets excited about a WOD? Me!

    Sometimes the WOD is posted on the LivingWell’s CrossFit website, but I wanted to be surprised today, so I didn’t take a peak.

    CrossFitters had the option of WOD A or B. WOD B included muscle ups… I’m not ready for those, so I knew the alternative was for me.

    Around 800 meters of rowing, my hamstrings started to burn to the tune of P’Diddy, singing….  “Hello Good morning… ”  Music is great motivation during a workout. A funky beat makes me wanna dance so I keep it moving.

    Thanks to my friend and trainer, my kettle bell swings (26 lbs.)  are getting better. Yesterday, I did a better job of controlling the KB.  When I brought the KB down between my legs, I remembered to keep it steady and prevent it from swinging and rocking back and forth. As a result, my arms were on fire!

    Oh wait, something else noteworthy– In the warm ups, I did the three rounds of five pull ups with a skinny blue band…. non stop!! At one point, I had to double-check because I was surprised that it was “me” doing them. Training for this competition is undoubtedly making me stronger.  How exciting!

    Somehow I misread the count on the number of burpees… a fellow crossFitter walks up to me, “I think you’re doing too many! What number are you on?” Umm… 46.. “We were only supposed to do 30.”

    LOL!! Darn! No wonder everyone else was finished! It’s all good though, At least I know I can kick 30 out with no problem.  I’m just happy that I could take CrossFit today.

    Today is rest day and… the Superbowl of course. I’ve read in other blogs about cheat days. But it’s kind of weird, but I haven’t had the urge to cheat since the New Year. Hot wings, chili, chips, etc… will be a good test today.  I am ready though, because I will have healthy alternatives with me.

    Regardless, I’ll enjoy today’s game and hope that you do too. It doesn’t matter who wins, I just hope that it’s a good game (no blow out), and that the commercials and halftime are entertaining. There’s nothing better than laughing at the crazy Superbowl commercials.

    Have a great day and enjoy the game!