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

recent posts

about

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.

  • Challenging False Limitations

    “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
    John F. Kennedy

    Friday’s WOD

    Row 1000 m

    21 – 15 – 9 – 21

    Wall Ball (20/14)

    Pull ups

    KBS (Kettle Bell Swings)  ( L1-53/35, L2-35/25, L3-25/20)

    100 Abmat wallball situps (20/14)

    A week has passed since my last CrossFit class. I feel like the longer I am away from CF, the harder (or longer) it takes me to complete the WOD. This feels odd because it’s not like I am not working out.  I am in the gym (not the box) lifting at least three days per week and I try to get in at least one CF class.  As competition day grows closer, I will have to step away from CF, but I will return immediately after, just as I will with my distance running.

    Laying off the cardio is having a surprisingly negative affect on my cardio performance.   My strength is surging so I am lifting heavier weight, but rowing the 1000 meters got me a little more winded than usual.  I didn’t like the winded feeling (so soon) and I am certainly not use to it. I want my cardio back!!!  Lol!!

    While I am disappointed with the feeling of my loss of endurance, I am very much focused on Project FitCom14.  Weight lifting has never been my “thing,” but I love the changes I see in my body.  My friend/coach who is helping me prepare for the competition is tough and disciplined.  She is no no joke and continues to push me pass, what I (falsely) believe to be my limit!  Each week that pass, I learn a little more about myself. This is awesome!

    Limitations?  What are they?  We falsely set them for ourselves-then we become underachievers.

    On post work out day, If my muscles are not sore in the right place, it’s on and poppin with a new set of exercises when we return to that body part.  ‘m almost afraid to tell her when I’m not sore.  She goes into “bitch mode” the next session.  Lol!  Of course, I always tell her the truth.

    “When you cheat, you only cheat yourself!”

    Left: October 2013 Right: January 2014
    Left: October 2013  – Right: January 2014    Progress!

    Have a fabulous weekend!   Much love to you all!

  • Moving One Step Closer

    Moving One Step Closer

    “If you’re not gonna go all the way, why go at all?”
    – Joe Namath

    Percentages, grams, carbs, fat, proteins, calories, etc.… are all the talk for me these days.  Give or take two years, eating clean is my lifestyle.

    My clean eating journey started after I read, Tosca Reno’s, The Eat Clean Diet.   The book was a game changer for me.  While I always ate my daily share of fruits and vegetables, occasionally I indulged in my favorites.  Favorites that I wouldn’t think to sink my teeth into now—Butterscotch krimpets, any apple pie, and McDonald’s French fries!  Yuck!!  Nothing but processed junk!

    Knowledge is power– I know—clichés in writing is a no, no, but it’s true.  Having a solid knowledge base and understanding of how gobbledygook affect the body’s performance gave me the power and ease to stop polluting my mind and my body.  Guilt free and without the tug-a-war of craving this or that is a thing of the past.  Yay!!

    My point is bringing a history of clean eating into the mix of figure competing is a blessing.  I don’t feel like I’m starting from ground zero.  I have a solid nutrition foundation established, so I can focus on tweaking my diet to perfection.

    What’s slightly overwhelming for me?  Keeping track of what I eat, making sure that I am consuming the correct amount of calories, protein, healthy fats, carbs, and other nutrients.

    I’m keeping a food journal and, to more accurately track my calories, I found the mobile app. LIVESTRONG.

    unnamed

    The app was free (I don’t pay for mobile apps), seems relatively simple, and I can access/update my information from any of my  mobile devices or from any computer.  In a short amount of time, I added everything I ate today (2410 Calories).

    To help me keep track of my calories, I’ll be using my new best friends!

    My measuring tools
    A scale, measuring cups, and spoons.

    For the first time, when I packed my meals for the next day, I measured everything!  It took me a little longer, but I will get use to it.

    After work yesterday I did biceps and triceps.  By dinnertime, I sat at the table quietly wondering how my arms would function while preparing my hair for bed.  Lol!!  I managed.   I rested my body today, but will work very hard at the gym tomorrow.  Hopefully soon, I’ll have pics or videos of me sweating it out at the gym.  When I enter the gym, it’s all business!

    Tomorrow is another day that I move one step closer to going all the way.

    Sweet Dreams!!

  • Finding Balance

    Happy Sunday!

    If any of you are Philadelphia Eagles fans, I feel for you!  My hubby, a long tine Eagles fan is catching hell from his so-called friends today.  Oh my!  Being an Eagles fan is not easy.

    Today is rest day for me.  Well… not exactly rest from everything, but rest from weight training and CrossFit.  Yesterday was leg day at the gym and I am a little sore.  I know my legs are the strongest muscles on my body.  At their sorest (if there is such a word) they are never as sore as my arms and shoulders post workout.

    My blog description talks about trying to find “balance” in my life.   It’s tough, but I am not complaining.  I just make it work.

    Though I woke at 8:30 a.m. this morning, I lounged around for a few and cleaned out my junky nightstand draw.  The “lounging” around set me back, but I’ve come to accept the fact that setbacks are simply part of my norm.

    Typically it goes something like having a to-do list of about 10 items or more. There’s no way in hell, everything is getting crossed off the list.  So I prioritize what’s most important and chip away at it like that.  Whatever is left on the list, I will tackle another day.

    Lounging recharges my battery.  One good night of 7-8 hours sleep and waking without an alarm clock at 4:30 a.m. puts me in the energy bunny mode.  I go on and on and on….  Lol!

    As I write this, I am also cooking my meals for the week and figuring out tonight’s dinner for my family.

    Parts of my “mini” grocery haul still sit on the kitchen counter.

    Mini grocery hall
    Mini grocery haul
    While shopping this afternoon, my son discovered this nail in my tire. I need to get his fixed ASAP!
    While shopping this afternoon, my son discovered this nail in my tire. I need to get his fixed ASAP!  I hope my tire isn’t flat tomorrow morning.

    SuperSoul Sunday plays in the background and I leisurely move from computer to stove, to oven, to fridge and so on…. Y’all cookers out there know exactly what I’m doing.

    I just finished tossing my steel oats in the crock-pot, white baked potatoes (for my peeps) and plain sweet potatoes (all mine) in the oven.

    Next on the list…. Ugh! Chicken drum sticks for my family and boneless, skinless chicken breast for me.  Ugh, because of the clean up after I’m done.  I bleach out every part of the kitchen sink and around it.  There will be no cross contamination in my kitchen!

    I  haven’t made zucchini cakes in about a month, so I picked up four decent size ones at the produce store. During the winter months, medium to large size zucchini are hard to find in South Jersey.

    What else?  Broccoli, broccoli rabe, mixed vegetables, a pot of quinoa, brown rice, and small whole wheat buck wheat pan cakes–  No syrup thank you.  A friend recently hipped me to these.  Yum!

    I think that’s it.  There’s so much stuff on the counter, I could be missing some food.  🙂

    Oh yeah, I have to slice up two fresh pineapples.  I hate doing this, but I like to keep fresh pineapples in the fridge.  They are great in smoothies and are good for you.  Read more about pineapples here. 

    Well, I really need to get back to my cooking.  I will chat with you later.  Tomorrow is a busy day.  After work, I’m headed straight to the gym, then later, B’Dazzle (my son) has a basketball game.  The holidays are over and it’s back to the grind.

    Talk to you later and thanks for stopping by!

  • The Success You Seek In 2014

  • Starting The New Year Off With “7 Deadly Sins”

    New Year’s Day WOD

    “7 Deadly Sins”
    7 Rounds

    7 Hang Cleans 95/75

    7 Burpees Over Bar

    7 Chin Ups

    7 Pistols (Alt. each leg)

    7 Planks Up-Down

    7 bent Over Row W/Bar  95/75

    7 Jelly Bellies

    1 Min rest between rounds

    Modifications 5 Rounds

    Though I celebrated the New Year and didn’t crawl into bed until 3:00 a.m., this morning, six hours later, I got my butt up and went to today’s 10:00 a.m. CrossFit class!  An hour before class, my girl “T” texted me about class, so I jumped out of bed, drank some coffee and prepared for class.

    Class was awesome today!  Our instructor diligently focused on technique and encouraged us to push ourselves to do better with each round.

    “Come on, you CAN do it!”  “Yeah!!  That’s what I’m talkin about!”   “You guys look amazing!”

    How could you not be motivated or inspired to push yourself with this type of coaching?

    I am ready for you 2014!!!  Lol!  For three months, I have been planning for my new challenge, now I’m ready.

    My psyche requires me to mentally prepare for any challenge that I take on.  To mentally prepare, I do the following:

    1. Mentally take myself to where I want to be (the goal) – Visualize
    2. Assess my current actions as it relates to the goal/challenge – Evaluate
    3. Honestly identify my behaviors that create a barrier to achieving the goal – Honestly Recognize
    4. Slowly wean myself off or away from the behaviors that need changing – Modify
    5. Replace the old habit/behavior with a positive new one – Substitute & Replace
    6. Find positive reinforcements (books, people, videos, images, etc…) to keep me on track – Consistency
    7. Avoid the naysayers who tell you that you’re “crazy,” “nuts,” or just out of your mind. Surround yourself with encouragers – Determination & Faith

    For about 20 years, the seven steps have helped me through personal and professional challenges.  I don’t have a paper with the steps written down, I just do it.  I think today is the first day, that I can recall, that I actually thought about the process.

    Best wishes to you all for a safe, happy, healthy, spiritual, and prosperous 2014!!

  • Training Progress Report

    “Discipline is the bridge between goals and accomplishments.”

    -Jim Rohn

    Back in September I decided to compete in my first figure competition. While the event is five (5) months away, I am working very hard in the gym to prepare because May will be here soon.

    Throughout the summer, I did CrossFit nearly five days per week.  Lol!  My intense summer training was helpful, but my current training regimen is on a totally different level.

    The training differs from CrossFit in that more specific muscles are targeted during each workout.  By the end of my workouts, parts of my body feel like rubber bands.  To be perfectly honest with you, some nights I lay in the bed with extreme achy muscles.  The “no pain no gain” Mantua holds true to body building.

    I am excited though, because I am experiencing progress.  My muscles are growing and so is my strength.   With the help of my friend/trainer, one day I leg pressed 360 pounds, not including the machine.  Yikes!!!  It truly is amazing what the mind can do with a little persuasion. Had she not added the weight, I would have never attempted it.

    While I’m working in the gym, I feel more challenged with eating enough food.  Seriously, I’m not a big eater, so I tell myself to eat regularly.  Some times I unwillingly chew on my chicken breast, wishing someone could chew it for me.  I know–that sounds nasty, I’m just saying-

    I had reservations about posting pictures.  Why?  Because they are up close and personal.     It probably sounds crazy from someone who stays on Instagram.  These pics are much more revealing, but it is the only way for you to see my progress.  So, here it goes.

    The first picture it what I pretty much look like when I walk in house at the end of the day.   Carrying several bags, my lunch bag, and other essentials.  During the week, I workout after work, which requires a great deal of discipline on my part. Ugh!!!   I like to workout in the morning.

    IMG_5320

    This “before” picture was taken in early October after a workout.Take early October after a workout.

    11/2013
    11/2013

    My abs are slowly coming along, but I still have A LOT of work to do.

    11/2013
    11/2013
    11/2013
    11/2013
    11/2013
    11/2013
    11/2013
    11/2013

    IMG_5755

    My back muscles are developing nicely.  I’m so excited to see my progress.  The more I see my body change, the more pumped I become!

    With the New Year being only three (3) days away, I encourage you to think about challenging yourself in 2014.  Step outside of your comfort zone and do something you have not done before.  I’m not big on New Year resolutions, but I do make it a practice to accomplish or at least attempt to accomplish something new each year.  I hope you give it some thought for the New Year.

    Keep it moving in 2014!