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.

  • Prepping For My New Challenge

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    Meet Stan!

    Life is precious and it is short.  The thought of aging and having to sit and ponder over the  What ifs  in my life just doesn’t sit well with me.

    Meet my new best friend, Stan.  I’m embarking on a new personal and physical challenge that will require me to rely heavily on him.

    I am terrified, but cannot resist this challenge. My heart races and goose bumps cover my body every time I think about it, but I refuse to run away or hide.  My mind and my heart screams, “Go for it!”  So I am.  Stayed tuned!

    Enjoy this beautiful fall day!

  • WOD With The Fellas

    This picture was taken of me during Thursday's WOD. I had no idea! Heey!
    This picture was taken of me during Thursday’s WOD. I had no idea! Heey!

    SWOD:  6 X 200m Row (Roughly 1.1 Work/Rest)    

    WOD:   20 – 15 – 10 – 5

    Pull Ups

    C & J @ 95/65

    T2B

    Wall ball

    Starting Friday’s 5:30 p.m. work out with an intense row was right up my alley.  Cardio baby!  I just can’t get enough. Loved every minute of it!

    Yesterday while I was rowing my little heart out, unbeknown to me, my picture was being taken.   Not bad for an action shot!  I’m told that my back “is beautiful,”  “is ripped,” and  “looks great,” but I haven’t really checked it out.

    My results are from eating clean (90% of the time) and consistently working out.  My big cheat… 337!!   According to medical studies, red wine contains resveratrol, which may be good for the heart— in moderation of course.  Okay- this isn’t a wine ad, so I’m done.   But really, if you enjoy a good “Cab,”  I suggest you give it a taste.

    Anyway, I need to hurry along in this post.  Tomorrow morning at 7:00 a.m., I’m working on this lovely back of mine.  Ahh yes, it’s only going to get better.  I’m excited!

    Real quick!  Today was my first time taking the 5:30 p.m. class.  Well!  I looked around and I was the only female in the box.  Did I miss the memo?  LOL!

    Working out with the fellas is highly motivating for me and it doesn’t matter if I’m running, shooting hoops or anything else.   I’m a subtle competitor who is joyful when I beat a guy at anything!  Sprinting it out across the finish line at the end of a 10-mile run in front of some guy who can’t catch me is an incredible high!  LOL!    Seriously though, guys you are encouraging!

    I have to get some rest for tomorrow’s work out.

    Sweet Dreams!

  • Feverishly Waiting For Thursday

    The body Achieves

    WOD

    5 Rounds 1 Min AMRAP Each- Cal Row

    – KBS (55/35)

    – Burpees

    – Situps

    – Dips (Power Monkey or box)

    Rest 1 Min

    Today was my Monday of CrossFit.  I hate that!    Frustrated on Monday, Tuesday, and Wednesday, because I couldn’t get to class. Feverishly I waited for Thursday.

    The WOD was perfect for me today.  My first round of kettlebells, I used 20 pounds, which wasn’t challenging enough.  So the remaining four rounds, I used the 35 pound KB.  Oh boy…  I was challenged!

    The 35 pound KB forced me to really focus.  I credit improper form to losing my balance and  half stepping backward.  “Focus!” I snapped at myself as I softly whispered the proper movement for the exercise.   “Use your hips!”   I swear the self talk helps.

    The loud squawking of a classmate, motivated me to push harder.   It wasn’t any easier for her so why should it be for me.  We counted reps; I completed 360.  Yay!!!’

    I’m exhausted.  And I have the chance to rollover sleep early and I get to sleep almost two hours later tomorrow morning.  Sweet!!

    Sweet Dreams!

  • The Body Is Your Temple

    The body

    At 7:30 Sunday morning, I was in the kitchen cooking.  I would have rather stayed in bed, but sleeping late wasn’t an option.

    Another busy week for this working mom and wife includes, CrossFit, a day or two of jogging, football, work, tutoring for my son, blogging, laundry and a few other chores mean I have no other choice but to carefully plan for each week.     All of the food pictured here I cooked Sunday between 7:30 a.m. and 12:10 p.m.

    When I finally sat down, I was exhausted, but relieved that the food was cooked and I wouldn’t have to turn the over, stove, or grill on for at least five days.  Heeeeey!!   Now I can focus on getting to CrossFit, the gym, and my running.  LOL!

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    Two beautiful bunches of broccoli Rabe.  They are so good sauteed in olive oil with fresh garlic, and crushed red peppers.
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    Mushrooms, sweet onions, jalapeno peppers, red, yellow, and orange sweet peppers. They are very good served over brown rice or Quinoa.
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    Fluffy brown rice that I cooked in the rice cooker. If you eat a lot of rice, a rice cooker is worth the money , as well as a time saver.
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    Boneless skinless chicken breast is much leaner that chicken thighs, breast, or drumsticks.
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    Boiling my eggs in advance makes it easier to pack two-three for lunch. I usually eat only the egg white, sprinkled with egg whites. They are a great source of protein.
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    Baked mac and cheese for the family, This two-pound pan will test my will power this week. I cooked it because it is one of my family’s favorite dishes.
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    I tossed four pounds of kale in a pot with sweet onions, crushed red peppers, freshly ground black pepper and a little lawry’s all season salt… I can’t get enough of it.
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    I found a super easy recipe for zucchini cakes on Pinterest. If you’re interested in the recipe, you can find me as “Lexa” and the recipe is posted on my board. It’s easy, quick, and healthy.

    ADDITIONAL READING

    Nutrition Facts, Calories in food

    Power Foods:  Broccoli Rabe

    The Nutritional Value of Mushrooms

  • Thursday’s WOD

    SWOD:

    6 minute EMOM 3 rep strict pull ups w/weight (Max Effort)

    WOD:

    7 rounds of:

    OTM 1- row 100m + 8 SDLHP (55/35)

    OTM 2- 1 rope climb (sub 6 chin ups) + 8 T2B or 16 K2C

    OTM 3- 6 Burpee Sandbags  + 2 sled push

    Buy out:

    3 rounds

    30 Sec AMRAP V-ups +30 sec AMRAP supermans

    Missing Monday, Tuesday, and Wednesday’s WOD was disappointing.   Well, that’s really an understatement.  To be honest, I was pissed!

    Pissed because I’m feeling the struggle and tug of war of desperately wanting to make it to CrossFit and making sure that when my son looks over to the sideline at football practice, that I’m sitting there encouraging him.  Next week will be different so I look forward to that.

    On the bright side, I took a spin class on Monday (the first in nearly a year).   It tore me up and I enjoyed every minute of it!  The instructor, Judy, a fellow CrossFitter, from LivingWell CrossFit led a high intense and challenging class.  I may not have lifted weights or boxed jumped, but I work and I worked hard.

    Now for today’s workout.  I arrived at the box early.  I sat in my car and watched this video.  The same video that I posted earlier today.   The video gave me just enough fire to walk in the door with a little sass and confidence that I would kick it out.

    While fatigued and laying on the black top in the parking lot kissing a sandbag, I reminded myself of the message,  “Choose to be blind and do whatever it takes to see.”   The images of the athletes’ determination, drive and commitment, moved me to complete the WOD.

    As I was saying my good byes and walking out the door, a classmate questioned, “You’re not staying for the rest of the workout?”  LOL!   Apparently, I didn’t see the Buy out at the end of the work out.    I laughed aloud, got my butt down on the floor and finished the workout.

    I look forward to tomorrow’s workout.

    Sweet dreams!

  • To Stay Motivated…

    Be Blind!

     

    I love this video so I shared it with my son.  Over breakfast we watched it on my iPad.  At his request, we watched it over and over and over again!   LOL!  Gotta Love it!

    Keep it movin’ and stay motivated!

    Have a fabulous day!