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.

  • Liebster Award Nominations!

    The hoopla and festivities of the Christmas holiday are over.   My Christmas day was joyous, full of laughter and an abundance of blessings– Quality family time, delicious food, and our heartwarming gift exchange.

    Today, I decided to stay in my PJ’s, make it my official blog catch up day and do nothing else.   No cooking… Both refrigerators are full of leftovers.  No cleaning… rolling dust balls, specks of wrinkled bows, wrapping paper bits, and cookie crumbs will live on a second day without my attention.

    2013 was an enjoyable year for my blog.  Balancing work, family, and me time proved to be challenging at times, but I made it work.  This year, Lexa’s Journal was nominated for several blogger awards.  I am honored and thankful!

    Until today, I haven’t been able to properly and genuinely respond and accept the awards.  My delay has nothing to do with my genuine appreciation and gratitude that I feel toward my nominees!

    The Liebster Award!!!!!

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    I have been nominated for the Liebster Award by two fabulous bloggers!

    The Liebster award is given to up and coming bloggers.  What is a Liebster?  The meaning: Liebster is German and means sweetest, kindest, nicest, dearest, beloved, lovely, kind, pleasant, valued, cute, endearing, and welcome.

    Thank you Body Rebooted and Monday Morning Motivation for the Liebster  Award Nominations!!   I am genuinely grateful and honored!!

    Christina’s Body Rebooted blog, gives excellent advice on nutrition and inspiration to improve your overall health.  Fitness, health and wellness are the nucleus of my life, so I look forward to discovering new ideas and recipes on her blog.

    Monday Morning Motivation first grabbed my attention with an enlightening post about human trafficking.  HT is on the rise in New Jersey as is across the country.  Awareness is a key to prevention.  If the topic is new to you, visit his page and learn more about it.  But the blog is much deeper in content. I Am Worth The Effort is an outstanding initiative to empower both men and women to be their best.  This blog is a definite go-to for daily inspiration.

    Rules of the Liebster Award:

    1. Post acceptance post and include a thank you to the blogger who nominated you.

    2. Choose at least 10 bloggers you wish to nominate with links to their blogs.

    3. Answer 10 questions your nominator sent to you.

    4. Include 10 questions for your nominees  to answer.

    5. No tag backs.

    Questions for me and my answers:

    1.  Why did you start blogging?  I have always enjoyed writing.  I decided to put my thoughts to paper (key board) to share  my life experiences and challenges with readers to hopefully encourage, inspire, and give hope to others.

    Have you ever felt like giving up on blogging?   No. When I started blogging, I worried about having the time to  keep up a blog.  I no longer worry about that.  I set a goal to blog no less than one day per week and, for the most part, I have been able to keep up with that schedule.

    3.  What has been your experience with your readers so far?  Positive, encouraging, and educational.  I am a life learner and the blogging community has so much to offer.

    4.  Do you plan to one day turn your blog into a career?  No.

    5.  Many bloggers are working on a manuscript.  Are you planning to write a book, or have one already started?  No, I haven’t started a manuscript, but do have plans to write a book. I am still figuring out my niche.

    6.  What’s the last act of random kindness that you performed?  Over the summer, I solicited the help of my husband, another family member and friend to buy school and dorm supplies for a young woman to go off to college.

    7.  If money and time weren’t an issue, what’s the one thing you’ve always dreamed of doing that you would do?  Open a fitness center that focuses on health and nutrition for teens.

    8.  Who has had the biggest influence on the way you view yourself now?  Seriously… Oprah Winfrey!  Her old talk show and the new network, OWN has opened a door to a wealth of knowledge and new ways of thinking for me. The recommended books, enlightening interviews such as the likes of Maya Angelou has taught me well.  I learned to break unhealthy family cycles. 

    9.  What’s your favorite book, and why? Hmm…. Today I would say, “the untethered soul; the journey beyond yourself” by Michael A. Singer   Although I’m still reading the book, it is helping me to understand and guide my inner voice.

    10. If you celebrate Christmas, what’s your favorite Christmas song?  Silent Night sung by Patti LaBelle

    Questions for my nominees to answer:

    1.  Why did you start blogging?

    2. What is your best blogging tip?

    3.  What is your favorite time of the year?

    4.  What is your favorite movie and why?

    5.  Your earliest memory goes back to what age?

    6.  If you had to teach something what would you teach?

    7.  Would you rather have more time or money?

    8.  What makes you smile?

    9.  If you weren’t scared what would you do?

    10. What do you do for fun?


    My 10 nominees are: 

    The Growth Blog

    Shawn R. Jones

    Boxgrl81

    Move Eat Create

    Real Talk Nic

    Splash of Serendipity

    LovesLeBohoChic

    fat2plant

    Liars, Hypocrites & The Development of Human Emotion

    Pursue Natural

  • Today’s WOD

    “Life is a grindstone. Whether it grinds us down or polishes us up depends on us.”

                                    -L. Thomas Holdcroft

    If you buy into all the hype and the commercialism feeding into the holiday season, I pity you. If you don’t and instead, embrace the true meaning of the holiday, congratulations! Maturing cleared my perspective very well.

    Don’t get me wrong, I buy holiday gifts for my loved ones too. But the gifts that I buy are in the spirit of giving and expressing my gratitude and the genuine love in my heart for my family and friends. My gifts are selected very thoughtfully with each person in mind. I search to find the special gift that will plaster a genuine smile on their faces. Oh gosh, I really enjoy the search.

    Before the holiday season arrive, my strategy is already in place. I think about the who, the what, and the how much. Realistically, I think about how much time I can dedicate to decorating, cooking, especially since Christmas dinner is at my home. This keeps the stress at bay.

    Look at these lovely treats I picked up yesterday! I brought them from a friend who owns a catering business. She saved me a lot of time.  Thank you Ms. Trixi!   I cannot wait to try your beautiful creations!

    Oooh la-la! Chocolate covered strawberries
    Chocolate covered pretzel sticks
    Chocolate covered pretzel nuggets

    Because I knew my Christmas Eve day would be busy, I crawled into bed early last night. Early for me is 9:30 p.m. By 5:30 a.m. this morning, my iPod was in full effect. As my head bopped to the sound of my favorite workout tunes and Beyoncé’s, “Drunk in Love,” I was in my zone. First stop… Kohl’s. It was empty!! Heeeeey! And that’s the way I like it. The sales people are rested and fresh and most folk are in an upbeat mode.

    I shopped from 5:30 a.m. to 9:00 p.m. And then…. CROSSFIT!!!! LOL! That’s right. I planned ahead and wore my workout gear to shop. I had a shake, an apple, and other snacks in the car. I swear, my car looks like I live in there– Several pairs of sneaks (suitable for each workout), shake bottles, towels, iPod, gym bag, locks, supplement, quite a few water bottles, and only God knows what else. I’m a neat freak and the visual drives me nuts, but my workouts are more important than the neatness of my car.  It is what it is!

    "Some" of the healthy snacks in my car
    “Some” of the healthy snacks in my car
    Just one pair of the funky crossfit sneaks in my car. Lol!
    Just one pair of the funky crossfit sneaks in my car. Lol!
    Gloves, locks, my ipod, and other "stuff" fills my gym bag.
    Gloves, locks, my iPod, and other “stuff” fills my gym bag.

    Okay so the WOD!  The WOD!!!  The WOD!!!   Oh my goodness!!

    200 Kettle Bell Thrusters (100 L /100 R)  955/35

    -Each time you break yields 5 Calorie row or SDHP 55/35)

    100 Burpees – Each break yields 10 Pull UPs

    100 Abmat Wallballs (20/14) – Each break yields 10 Box Jumps)

    40 Min Cap!

     

    Not that 200 KB Thrusters are not a challenge, but to further challenge myself, I did the first 100 (50 each arm) were with a 26-pound KB. For the remaining 100, I decreased to a 16 pound KB. -I didn’t take any breaks during these.

    Dem damn Burpees! I’m shaking my head just thinking about them. LOL! I thought I would never finish, but I did and with only one break, so I did 10 pull ups.

    Only after one (1) Abmat Wallball (with a 14 pound ball), I rolled over… saturated the floor in sweat, then I got my butt up and attached the box with 10 box jumps. Old tunes by DMX loudly vibrated off the walls and I so wanted to break out into a dance atop the box, but I thought I’d look ridiculous and needed to preserve my energy, so I continued jumping and got back to the Abmat Wallballs.

    Thankfully a fellow crossFitter, who already completed the WOD, saw my struggle.

    “Do you want me to get a lighter ball?”

    Barely audible, I mumble  a grateful, “Oh God, yes thank you!”

    Right then and there I just wanted to scrape myself off the floor and kiss her!  LOL!  So I went from a 14 pound ball to a 10 pound ball and, with genuine encouragement from my peeps, completed the WOD within the 40 minute cap.  I forgot to look at the clock, but I think I finished somewhere between 33 and 35 minutes. Woot! Woot!!

    I came home, finished wrapping, cooked chicken for tomorrow’s dinner and wrote this post. Soon, the fireplace will be melting wood sipping on… I don’t know yet… probably Cabernet or a Cosmo. Either case, it is well-earned today.

    Thank you so much for visiting and for following Lexa’s Journal!

    Merry Christmas and Happy Holidays!!

    One of several Santa's that rests on the staircase.
    One of several Santa’s that rests on the staircase.

  • Workout Of The Day

    “To the timid soul, nothing is possible.

    To the aggressor,

    everything is possible.”

    – John Bach, NBA Coach

    Monday, December 16, 2013 –  (8 more shopping days til Christmas)

    Warm Up:       3 Rounds – 5 Jump Squats, 10 Push Ups, 10 Air Squats

    Mobility: 7 Min

    WOD: 21 – 15 – 9

    Power Clean (115/75)
    Burpee
    Rest 2 Min
    **REPEAT**
    20 Min Cap

    SWOD: 5 Min EMOM of

    5 Strict Press **Go Up As Needed**

    Buyout: Cal Row 2 Min AMRAP
    Rest 1 Min

    2 Min AMRAP ABMAT Sit Up Wall ball (20/14)

    The word “timid” is often and inappropriately associated with females.  Growing up I was surrounded and dominated by males my age and older. One particular cousin made it his business to try— notice the word “try” to show me that boys always win over girls.  Ha! Ha!  Pre-puberty years created an equal playing ground and I also enjoyed the wins.

    Only two months separated us in age, but once the teen years arrived, the physical battles became an uphill battle.  In my mind, beating 15-year-old Curt was always possibly.  To win, I physically fought hard and sometimes dirty.   In the back yard, I took the hits, never let him see me cry, bit down and came back fighting with a vengeance.

    Today we laugh at the silliness of our competitive spirits, but those early years seasoned me and toughened me well for life.

    The WOD today was definitely not for the timid.  LOL!  As with many WOD’s, the door to the mental opportunity to quit is always cracked.   From the start, you’ve gotta slam the door shut.  If not, you’re done.

    21 – 15 – 9 Power cleans and burpees were exhausting today.  I tried to make the 20 minute cap, but ran out of time after my last 9 power cleans.  I fell short, by 9 burpees.  But the good?  I did my first 21 at 75 pounds!!!  Heeey!!  I dropped down to 65 pounds for the 15 and 9.  What a different 10 pounds can make!    I am also mindful that I cannot afford injuries while training for the spring’s figure competition.  Better safe than sorry.

    Okay, so the 5 minutes of strict press were no joke either.   I completed the first minute with 55 pounds.  I managed to squeeze out 4 on minute two.  When I could not get the bar past my the top of my head without using my legs, I knew I needed to decrease my weight.  There’s no shame in my game.  Respectfully I finished the rounds with 45 pounds.  I’m getting stronger!

    I’m finally running out of steam and need to re-energize…   SLEEP!

    Sweet dreams!

  • It’s a Lifestyle!

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    This pretty much sums it up. Make no excuses…

    Source: backonpointe.tumblr.com

  • Tuesday’s WOD

    The “big storm” forecasted for the Jersey Shore today was a bust.  By six this morning, the school closing list was longer than I cared to read.  My district was not on the list because they opted for an early dismissal at 12:15 p.m.  By three this afternoon, the roads in my area were wet, but were not impacted by the snow.

    By noon I planned to drive straight home and take a much-needed siesta.  Now ask me if I took my nap?  No!  Instead I went to CrossFit.  I know.  How the heck did I go from sleeping to an doing an intense workout?  Well for the past two weeks, I have worked out hard in the gym, but missed CrossFit.

    While I prepped my steel oats in a crock pot, I dreamt of sleeping knotted up on the sofa under a soft throw blanket.  Then my friend nudged me with a text, “Are you going to CrossFit?”  It has been a few weeks since we’ve taken a class together.  I floundered for a minute or two, then I realized that I should go, so I agreed to the 3:30 p.m.

    Today’s WOD

    Warm up:

    3 rounds
    10 kb swings
    10 push ups
    10 jump tucks

    Mobility: 7 min

    SWOD:

    8 min EMOM – 2 cleans, go up as needed

    WOD:  “Roy”

    5 rounds
    15 deads 225/155
    20 box jumps 24 inch/20 inch
    25 pull ups

    25 min cap

    November 11, 2013, I dead lifted 75 pounds (25-15-9) in CrossFit.  Wow! What a difference a month makes.  I did five rounds at 125!  Woot! Woot!

    I started my pull ups with a medium-sized blue band, but quickly abandoned it for a green band.  It felt good to be back in class; I missed the rush.

    Anyways, I didn’t think I would finish the WOD within the 25 min cap, but darn if I didn’t come close!  Thanks to a coach who pushed me through round four, I only fell short of completing round 5 by 13 pull ups!   Kudos to Lisa; she is good at pushing hard.

    The mind is so powerful!  The ability to control our mind is rooted within us.  Yet, if we are not careful, we can easily fall victim to negative thoughts, which can sabotage our ability to succeed.

    I “thought” I was too sleepy to do anything, but I was wrong.  After CrossFit, I felt energized.  I’m so glad that my friend texted me.

    Training for next year’s figure competition is going well.  I am amazed at my progress and the subtle changes in my body.  Within the week, I will post pictures.  For now, I must get me some Zzzzz.

    Sweet dreams!

  • Precious Moments

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    While I am annoyed and disappointed that I did not make it to this morning’s CrossFit class, I am forever grateful for precious moments like the one in this picture.

    This morning B’Dazzle and I put up Christmas tree number four. One more to go! LOL! Both of us LOVE Christmas. For me, it’s the spirit of giving and helping others in need and spending quality time with family and friends.

    Happy Saturday!