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

    Wednesday’s WOD

    Another snow storm closed most schools in the area today.  Both me and B’Dazzle are home.  Poor hubby, being a public safety worker, had to schlep into the city early this morning.

    With hubby leaving early for work, no time was left for him to faithfully plow the driveway. Regardless of snow amounts, our SUV’s usually get us up and down the driveway with no problem.   So doesn’t really matter to me if the driveway is plowed or not.

    He on the other hand has to have the driveway as clean as possible.  He’s such a great guy!  Around 10ish this morning, I realized that I probably wouldn’t make it to the gym today as planned, so I decided to make the driveway my WOD.

    My shovel was my equipment.
    My shovel was my equipment.

    I overdressed and almost immediately broke out into a sweat.  No rushing or anything.. just a steady cool pace.

    The WOD!
    The WOD!

    Yes in indeed, the driveway is pretty lengthy (at least to be shoveling snow), but it beats being a couch potato for the day.

    Shortly after I started the bright sun replaced the clouds; making my WOD more enjoyable.  Was it cold out?  Yes, but not bitter cold.  No wind, just calm crisp cool air, which was far better than yesterday’s biting wind.

    For the record, I could of used this instead of the shovel, but I’m old school and when possible or within reason, would rather manually shovel snow.

    Hubby's snow thrower nesting in the garage.
    Hubby’s snow thrower nesting in the garage.

    While shoveling, two passerby’s offered to clean the driveway for me, but I declined.  They probably think I’m crazy, but I didn’t want  help.

    In about an hour-and-a-half, the snow-covered driveway was pretty much free of snow.  Yay!

    A clean driveway!
    A clean driveway!

    Half way through shoveling, my feet starting getting cold and I didn’t understand why.  My boots are about 11 or 12 years old and they have always keep my feet warm. Not many boots do but these do the trick. When I came in the house to remove my boots, look what I found!!!  What the heck?  Cracks and splits everywhere and they are separating at the seams!  They’re like new-or so I thought.  I don’t even think I’ve worn them a dozen times.  They are from a good company so I think I’m going to return them to the company along with a nice letter and  see what they say.  It’s certainly worth a shot.   If you don’t ask, you don’t get.. right?

    Have my boots dry-rotted or what?
    They’ve split!

    I’m glad it’s done because when hubby gets home (probably after dark today), he would go out and work on the driveway, which is ridiculous–since I was home all day.  So when he gets home, he’ll have a nice surprise!

    This wife gets her hands dirty and ain’t afraid to help her hubby, nor do I wait around for him to do things that I can do myself.  Case in point. Week two now and because of the snow, my firewood delivery is delayed… again.

    The fireplace isn’t such a big deal for hubby as it is for me. He could live with or without it.  I need the fireplace to get me through the winter. Rather then wait around or nag him to find me some firewood, I sought out a local homeowner selling it roadside and loaded up my SUV.

    Yesterday evening's wood haul.
    Yesterday evening’s wood haul.

    An I-can-do-it-myself attitude has made a difference in our 25 1/2 year marriage. Sure I need hubby for some things, but I also believe that a husband (at least mine does) can appreciate a wife who can do for herself versus the damsel in distress 24/7.  Being healthy and fit has advantages.

    So now that I’m back in the house, I’ve eaten a decent lunch… Steel oats and a large spinach and egg omelet (4 egg whites & 1 yolk).

    Now I’m relaxing in my favorite place…

    Aaaah, love the crackling sounds of wood burning!
    Aaaah, love the crackling sounds of wood burning!

    And I think I’ll catch up on some overdue reading!

    Enjoy your day!

  • Borders, Obstacles, And Imagination

    How we set out to overcome the borders and the obstacles we face is all about our perspective and imagination.  Amy Purdy’s story is simply amazing and inspiring!  Make no excuses!

    Happy Monday and have a fabulous day!

  • Kickin It Up A Notch

    I’m three months into my training, which puts me half way to the ANBF New Jersey Natural Pro-Am Classic VIII.

    What has surprised me the most?  Don’t laugh but…  I’ve hung out with my crew of 10 several times since the New Year and effortlessly declined a glass or two of Cabernet Sauvignon and a few other tempting liquid deserts. The hot wings, seafood pasta salad, and few other delicious and high calorie foods didn’t tempt me, but the wine did!

    Tis the season for a sizzling fireplace as the backdrop for an oversized ruby stained goblet.  During the blazin heat, the pool keeps me smiling. Throughout the brutally cold winter, every evening possible, I snuggle up closely to the fireplace with a glass of my favorite wine and enjoy some quiet time.

    To show my absolute best for the competition, I knew that at some point in my training, that I would need to temporarily break away from my favorite treat.  I thought it would be hard, but it hasn’t been. Why? Because I am focused.   When I commit to anything, I set aside my doubts and ride it out. I am willing to do whatever is necessary to put out my best.

    I don’t want to look back after the event and emotionally or mentally have to deal with “I wish I had… blah…blah…blah…”  I have excellent help in preparing for the competition, so I have no excuse.  No excuses!

    After a couple of months of grinding it out at the gym, it’s time to kick things up a notch.  I need to elevate my glove game.

    Now that I’m lifting heavier, when I’m doing shoulders, back, and a few other exercises, I lose grip.  Either I’m slipping or I can feel the bar slipping from my hands.  Not good!

    These gloves aren't holding up for heavier weights. I've had them for at least 15 years. Lol!
    These gloves aren’t holding up for heavier weights. I’ve had them for at least 15 years. Lol!

    The scientology of the hands in weight lifting is more intricate than I realized.  Look at this:

    Source: Encyclopedia Britannica, Inc via Versa Gripps
    Source: Encyclopedia Britannica, Inc via Versa Gripps

    The bones, tendons, and arteries that compromise the hands are fragile.  Good support can prevent injuries, but also improve focus and performance.  Check out The Science Behind Versa Gripps.

    Anyways, I am excited because yesterday my new Versa Gripps Pro weight lifting gloves arrived!!  Check them out!

    New Versa Gripps

    Yay!!!  I am so excited and can’t wait to use them this week.  Yesterday was also leg day.  Through years of running and a good six months of CrossFit has made my legs rather strong.  Further strengthening these muscles means greater intensity.

    Well…. this morning I am feeling it!!   My gluts (a**) and hamstrings are so sore and tight, I feel like somebody’s grand momma!  Lol!    When I go to stand, it’s not happening as quickly as I think it should.  I’m movin’ in super sloooow motion!   But, that’s what we want…  progress baby!!!

    Image courtesy of sixpackfactory
    Image courtesy of sixpackfactory

    My schedule this week may only get me to the gym one day for weight training, which means, I’ll be doing CrossFit for at least two days. I’m cool with that… actually I’m happy because I like to get at least one day of CF in.   I’ll be sure to post the WOD’s.

    Curiosity has me wondering if or how my CF performance will be affected this week.  Time will tell.

    Okay; it’s food prep time.  Until later! Happy Sunday and make it a great day!

    Image courtesy of fitfabcities
    Image courtesy of fitfabcities

  • Mental Health Matters

    Earlier today I read the heart wrenching story about 19 year-old Madison Holleran.   Less than four days ago, the University of Pennsylvania student committed suicide.  She wrote a note to her parents, left them gifts, and jumped to her death from a Center City parking garage.

    By all accounts Madison had everything to live for.  A freshman track star, who finished her first semester with 3.5 GPA respectfully.  Mail Online quoted her parents as saying, “her sadness stemmed from the strains the student found herself under since going to college.”    Her parents suggested therapy and even offered to help her transfer to another college, but after the holiday break, she return to Philadelphia.

    Madison isn’t my daughter, but the death of any child lies heavy on my heart. I teared thinking about Madison’s last moments of life.  My daughter is 24-year-old.  The thought of her living out what must be the last and most agonizing moments of her life sends chills down my spine.

    In 2007, suicide  was the tenth leading cause of death in the U.S., accounting for 34,598 deaths.


    In 2007, suicide was the third leading cause of death for young people ages 15 to 24    . Of every 100,000 young people in each age group, the following number died by suicide:

    • Children ages 10 to 14 — 0.9 per 100,000
    • Adolescents ages 15 to 19 — 6.9 per 100,000
    • Young adults ages 20 to 24 — 12.7 per 100,000

     National Institute of Mental Health (NHM)

    Much emphasis is placed on outer beauty and physical fitness.  We see a beautiful woman or handsome man with a great physique– They are friendly, out going, and seem to have it all.  We assess (really judge) them to be successful or make positive assumptions about them.  This is so wrong!

    A warm smile could be a mask or smoke screen.  The warm smile could be an indicator of internal pain, sadness, depression, or something else. The photos of Madison hardly projects the face of depression or does it?  As my friend JH says, “Honey, all that glitters ain’t gold!”

    My senior year of high school was one of the most difficult years of my life.  The death of my father and the ratchet conflict with my mother gave me stomach ulcers and bald spots.  I walked around school smiling like my life was a fairy tale.  I didn’t tell anyone, not even my closest confident.  I kept my anger, sadness, and frustration in until it slowly infected by body, but thankfully not my mind.  I was lucky, Madison was not.  How sad.

    Fitness junkies like me make the time for a long or short run, an hour or more at the gym, or an hour of CrossFit.  But how many of us, including those who don’t work out, make the time to evaluate if our mental health is in a good place?

    As parents, how many of us know the signs of depression and can recognize them in our own children?  Will you be honest with yourself or will you surround yourself with denial with the hopes that the situation will get better?

    Suicide statistics are astounding. I encourage everyone to learn more about suicide risk factors, the signs, prevention, and how to seek help.

    Every life is precious. RIP Madison Holleran

    If you are in a crisis and need help right away:

    Call this toll-free number, available 24 hours a day, every day: 1-800-273-TALK (8255). You will reach the National Suicide Prevention Lifeline, a service available to anyone. You may call for yourself or for someone you care about. All calls are confidential.

    ADDITIONAL READING

    Center for Disease Control and Prevention (CDC)

    National Institute of Mental Health

    American Foundation For Suicide Prevention

    Bringing Teens Into the Conversation About Suicide Prevention

  • Conditions For Success… One Rep At A Time

    If you are serious about your goals, drop the conditions.  Go directly to your goal.  Be your goal.

    Be your goal! Conditions often disguise strategies for escaping accountability.  Why not just take charge and create the experience you are looking for.

    Eric Allenbaugh

    By 7:45 this morning, I was well rested and warming up on the treadmill. Coasting along at 3.5 mph I hum and sing along to the music pumping into my ears. Give or take about 15 fellow gym rats ran on the tread, glided on an elliptical, or banged out weights to their maximum ability.

    Anticipating today’s work out stirred me. For nearly three months, we’ve yet to repeat a routine, and that’s so cool. The routine is always a surprise–I only know that the routine will be increasingly challenging.

    Within 30 minutes, my biceps and triceps “felt like fire running through my veins.”  That’s what my friend and trainer told me my arms would feel like.  She was right!  Some of the sets that flamed my muscles were:

    The burning, the aching, and the explosive muscle stinging is necessary for muscle growth.  During the lifting phase of strength training, the muscles tear and are broken down.  Proper nutrition and rest allows the muscles to repair and grow.

    Hallelujah!  It’s not easy, but I’m finally meeting my daily calorie goals. I forced this plate of food (dinner) down tonight because I cannot skip a meal.  I’ve gotta eat.

    6 oz. chicken breast, 1 cup of white sweet potatoes, 1 cup of leafy frozen spinach
    6 oz. chicken breast, 1 cup of white sweet potatoes, 1 cup of leafy frozen spinach

    The LIVESTRONG application is helpful.

    Because of my high metabolism, my daily calorie goal is 2000 - 2400
    Because of my high metabolism, my daily calorie goal is 2000 – 2400

    I got my hands on some fabric samples for my competition suit.  The vivid colors and the soft fabric are beautiful!  I have no idea what color suit I’ll be wearing, but I do know that it will be bright.  I love bright colors and they look stunning against my dark tanned skin.

    fabric

    There’s just so much to think about.  I know that schedule wise, I’m on track, but I’m a planner and will not satisfied until all the pieces are in place.

    One day at a time and one rep at a time puts me one step closer to my goal.

    Enjoy your weekend!

  • Monday’s WOD

    WOD:

    12 minutes AMRAP (As many reps as possible):

    10 KBS (44/20)

    10 Strict Push-Up Burpees

    Okay so it’s just after 11 p.m. and I’ve had a full day, which started at 4:40 this morning.  I’m beat but feel accomplished.

    A phone call from my son’s school led me to pick him about 30 minutes earlier.  He threw up after lunch, but felt better when I arrived.   No, he wasn’t trying to get out of school.  He loves school and is rarely sick, so it was legit.  I think it might have been the Capri juices–  no proof just a suspicion.  Today I brought him a new 8 oz. bottle for his juices.

    Not long ago, I saw some nasty images of the bottom of the juice bags on the internet and decided not to buy any more.  He has a few left in the bottom of the fridge. I’m going to cut the tops off of each one and check the bottoms.  Time will tell.

    About 45 minutes before my 5:30 evening CrossFit class, I wolfed down dinner.  A meaty pork loin (just over 6 oz in size), fresh green beans, and zucchini squash.  I’m so sick of chicken now, I feel like I’m gonna start clucking any day now.

    Eating before class doesn’t upset my stomach, cause me cramps or anything.  Why?  I don’t know.  Lol!  I felt energized during class.

    I thought the strict push up burpees would do me in, but they did not. Heeeeey!!  I was up for the challenge today.  Hmm…. so my previous post about struggling with cardio in CF wasn’t an issue today.   Why?  Umm… Not sure.  Maybe because I ate dinner, I had a good source of fuel to energize me.  All I know is I felt great during the WOD. In the 12 minutes of the WOD,

    I completed 9 1/2 rounds….  a total of 100 Kettle-bell Swings and 95 Strict Push Up Burpees!  Heck,  I’d better sit down to the dinner table before CF every class!  Lol!

    My friend, a newbie to CF went today.  She did so well and I’m proud of her for staying with it.  Great job T!

    You’d think I’d go home after CF.  Nope!  I attended a 7 p.m. information session on Transcendental Meditation.  Drenched in sweat, as usual, I sat in the back corner not to trouble anyone from my funky perspiration.

    Halfway through the presenters relaxing presentation, my eye lids felt like lead rested on them. Out at 8 p.m. and home I went.

    Real quick, this Transcendental Meditation has peaked my interest. I enjoy meditation and would like to further explore different types.  I feel calm and balanced when I meditate, so of course, I want to learn more.

    I’m too exhausted to explain tonight, so below is small blurb from the official TM site. Click on the link to learn more.

    The TM technique allows your mind to effortlessly transcend, to settle inward to the source of thought — a natural state of pure awareness and restful alertness. This automatic self-transcending is a unique feature of the TM technique.

    I have to get some sleep.  Sweet dreams!