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.

  • The Beauty Of Running At The Jersey Shore

    So I finally got the chance to run in my new running sneaks. I was eager to run because I needed to figure out if my hip issue was due to my run down sneaks.   Although I’m having fun doing CrossFit, I still miss my running.  Sniff!  Sniff!  Today would determine if I needed an X-Ray or MRI.

    You know what?  It was the sneakers!!!

    Shame on me for not keeping up with my mileage! I know better.

    The great thing about today’s run?  I know that I can run the Atlantic City Marathon!!!!   I am going to run the half-marathon (13.1 miles).   While I haven’t been training for the Half-Marathon; I am well conditioned and have time to prepare, so I am flying high!

    Today’s weather was ideal for runners.  Seriously!  The sun was out; not too hot, but perfect enough to break out into a good sweat.

    Oh– there was another reason I was eager to run…  My first time running the Ocean City bridge…. alone!

    Although two weeks ago, I walked the bridge with two beautiful women, Nicole and Tara, I needed to run it the first time alone.  I still got nervous as I approached  the bridge.

    But I stayed to the left of the walkway, carefully avoiding the right side railing…  It is still scary to me. Eventually I settled in to take in the beauty of the day around me.

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    The bridge was steep, but breath-taking. My hamstrings and quads burned like someone lit a match to them, but was worth every step.
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    After my run, I walked under the bridge to my car. This was the breath-taking view. I quietly stood, taking in the calm waters, the beautiful bridge, the clear sky, and the fact that I just ran the bridge with an abundance of gratitude in my heart.
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    Boaters and jet skiers enjoyed the day as well.
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    Another shot from under the bridge. So peaceful as the waters softly crashed against the rocks.

  • This One Was Hell!

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    Warm Up/Mobility (16 Min Cap)

    2 Rds: Run 200 M + 20 Rockers + 20 Supermans + 20 Sec. Shoulder Hold w/PVC

    2 Rds: 20 KB Snatch + Lunge (10L/10R) + 40 Sec. Hold

    2 Rds: 20 Sit ups + 20 Wallballs (10/14) + 20 Sec. Hold Squat Therapy w/Med Ball

    SWOD:

    3 Rds: 30 Secs on 30 Secs of Rest Of

    Strict HSPU or Incline /L Seat Push Ups

    3 Rds:

    30 Secs on 30 Secs of Rest Of:

    Kipping HSPU 1 Min Rest/Transition

    2 Rds: AMRAP Strict T2B or windshield Wipers

    WOD: AMRAP: 20 Min AMRAP

    10 Burpee Wall Ball (14/20)  Over Pull Up Bar + 50 Du’s or Jump Tucks + run 600 M

    20 Burpee Wall ball (14/20)  Over Pull Up Bar + 40 DU’s or Jump Tucks + run 400 M

    30 Burpee Wall ball (14/20) Over Pull Up Bar  + 30 DU’s or Jump Tucks + run 200 M

    40 Burpee Wall ball (14/20) Over Pull Up Bar +  20  DU’s or Jump Tucks + run 100 M

    Buyout: 40 V-Ups W/Weight (14/20)

    I’ll be straight up with you.

    This workout was pure hell and kicked my butt!

    Did I finish?  Nope!  I ran out of time on #27 of the 30 burpee wall balls.   I felt like I did them all.    LOL!  The jump tucks did me in.  LOL!  Some WODS you enjoy.  While others you hope to NEVER see again.  This WOD I can live without ever seeing or doing again.

    Though the WOD was tough, just like any other day, when I glanced around the room and witness everyone pushing beyond their limits, the culmination of energy is inspiring.  I have to keep pushing.  Giving up is not an option.

    Seriously, it’s late and I gotta stretch out…

    TTYL

  • Tuesday’s WOD

    Warm Up:       2 RDS   200m Run, 10 Push Ups, 20 Air Squats, 30 Push Ups

    Mobility:         6 MINS

    SWOD:            Back Squat:   5 MIN To Find 5 RM Then For 3 MINS   3 Reps Every 30 Secs, Last Set AMRAP

    WOD:              OTM 1:   2 Tire Jumps + 2 Tire Flips + 2X Sled Push (Up & Back)

                            OTM 2:    2 Rope Climbs or 12 Chin Ups, 100 M Run

                            OTM3:      OH Lunge 45/25 10 L/10R

    Exhausted and wiped out pretty much sums up my post workout mode. Even after the warm up and the stretching, I still felt tight and wanted to take a two-mile run to loosen up.

    I think if  I had done this WOD at 9:30 a.m.,  throughout the workout, I would have felt more energized.   Overall I actually enjoyed the workout, especially the Tire Jumps, Tire Flips, and Sled Push.  We did those outside and the cool breeze hitting my face sustained me  enough to move to the next exercise.  

    My goal this week is to attend CrossFit at least four (4) days this week; two down, two more to go.  After CrossFit, I watched my son’s football practice from the sidelines.  It was frigid .  I swear it felt like late October or early November.

    The cold temps depleted my remaining energy, so I am going to bed now.

    Sweet dreams!

  • Monday’s Motivation

    “Write your injuries in dust, your benefits in marble.”

    Benjamin Franklin

    Warm Up:  High Knees, Run 100M, Toy Soldier, Run 100M, Butt Kicks

    Mobility: 6 MINS

    WOD:   4 RDS – 1 MIN On Each Station 20 Sec Rest/Transition

    • CAL Row
    • Burpees
    • Box Jumps (24/20)
    • Pull Ups
    • KBS (55/35)
    • Run 100 M

    *Scoring Every 5 Reps (or 5 CAL Row) is 5 Points

    Run = 0 Points

    Example:
    Athlete Does 9 Burpees = 5 Points
    Needs to hit that last burpee to make 10 reps to get additional 5 points

    Other than another nasty and painful bump on my shin that I earned from fatigue and carelessness doing the box jumps, the WOD wasn’t too bad.

    I didn’t jump high enough, so I scraped my left shin on the box.  Ouch!!  The pain was excruciating!  But I kept going.   I repeatedly whispered out loud to  myself,

    “You don’t feel anything!  Keep going! It’s all in your head girl!”

    The blaring rock music in the background also help to keep up the momentum.  The music’s base and rhythm would not allow me to stop.

    Seriously, mental endurance is as, maybe even more important than physical endurance.  When your body aches and fatigue is in overdrive, only a strong mind with determination will keep you going.

    I used a 26 pound Kettle bell, but will use the 35 pound KB next time.  Overall I am pleased with my performance.  My score was 280.

    The best part of my day today was when the UPS driver pulled up to the house to deliver my running sneakers.  Happy doesn’t begin to describe my emotions.  I ripped open the box and my face lit up with joy.  Call me crazy, but I wanted to put them on and go for a long run right then.   I couldn’t because I had to tend to my son.  Y’all non-runners, just don’t understand.  LOL!

    Ascis Gel Nimbus 15 - Titanium/Hot Pink/Mint
    Ascis Gel Nimbus 15 – Titanium/Hot Pink/Mint

    image

    These are the some of the chicken breast and pork loin that I marinated yesterday. After CrossFit and dinner, I tossed them on the grill. Yummy!
    These are the some of the chicken breast and pork loin that I marinated yesterday. After CrossFit and dinner today, I tossed them on the grill. Yummy!

    The sadness in today is the shooting at the Washington Navel Base this morning.  My thoughts and prayers are with the families, friends, and colleagues of those who were killed today.  So Sad!

    TTYL

  • What Sacrifices Are You Willing To Make?

    My older brother and I are blessed with my dad’s DNA.  With absolutely no effort, and for most of our lives, we remained long and lean.   Daddy’s DNA was also passed along to my 30 something year old nephew.

    Put us in a line up wearing only undergarments and the similarities, including our veiny arms, big ears, lean legs, and long bony, funny toes, and you know we are family.  LOL!

    Great DNA combined with 30+ years of running has kept me lean.

    For most of my life, the implication has been that my physique was only attributed to DNA, which is false.  The results are from consistent running, martial arts, gym work,  and a well-balanced diet.

    In my early twenties when I enjoyed washing down cheddar cheese Combo’s with an Orange Slice soda, I still ate my fruits and veges.  Oh wow!  I wanna puke just thinking about what’s in that stuff.  Yuck!  Nasty!

    When age 40 rolled around, my highly active metabolism slowed its roll.  I could do something that I could never do before, even when pregnant with my 24-year old…. GAIN weight and inches.

    These days, I’ve taken my diet to a complete new level.  I am not perfect, but most days, I eat clean, avoiding processed and sugary foods.

    I spent about four hours in the kitchen today.  Cooked my butt off, but that is what I have to do to remain committed to my fitness goals.  Four adults live in our home.  Me, hubby, our son (10) and my mom (80).  I cook for the family and I cook for myself, which means more time in the kitchen.  By the way, the zucchini cakes were delicious!!  I found the recipe on Pinterest from A Teaspoon and A Pinch.  Kudos girl, the recipe is easy and worth the time!

    Here’s what I either prepared or cooked this afternoon or before Tailor’s football game yesterday.

    This is why I could not run today. My new sneakers did not come in yet, and these babies are too worn.
    Lean ground turkey for my own version of a cabbage leaf wrap.
    Prepping to cook the turkey patty wrapped in a cabbage leaf
    Just one of 10 huge leafs from cabbage
    They aren’t pretty, but taste pretty good.
    Pre-cooked zucchini cakes
    Cooked zucchini cakes. OMG!! I found this recipe on Pinterest. If you like zucchini, check me out on Pinterest for the pin. DELICIOUS!!!
    Kale/Collard green combo soaking in water
    Yes, over 7lbs of boneless chicken breast!
    All cleaned up. Getting ready to season…
    Seasoned and bagged. Tomorrow I’ll toss them on the grill.
    Boneless pork loin. Occasionally this is the ONLY pork you’ll see me eat. I cut all the fat off too.
    Seasoned and bagged. They’ll go on the grill tomorrow too.
    Quick and tasty meat marinades. Sadly, I am going to stop using these… I carefully looked at the label… Not too good!
    Yesterday’s dinner. I also cooked the brown rice and green beans yesterday. Leftovers!

    Do you want to improve your overall health?  Do you want to fit into those old jeans tucked away in your coset?  Well what are you willing to do?

    1. How committed are you?
    2. Are you willing to spend extra money for fresh produce?
    3. Will you make time to pack your lunch for work every day?
    4. What favorite foods are you willing to give up or modify?
    5. Are you willing to wake up with sore achey muscles from a challenging work out?
    6. Are you willing to read the labels on the food you buy?
    7. Most importantly, are you ready to give up all the quick fixes that promises to do what your will power cannot?

    If so, then you are probably ready for a lifestyle change because that is truly the answer.  When you take better care of your body, you feel better from the inside out, not the opposite.  Your mind becomes more fit and you’re able to see life clearer and often make better choices.

    Today and yesterday, I sacrificed a great deal of time preparing for the week because I plan to succeed at my fitness goals.  With the exception of  tossing meat that is already marinating, on the grill tomorrow, my cooking is done for the week!   I have all that I need for eating balanced meals throughout this week.  Like everything else in life, preparation is everything.    Heeeey!

    Yáll please keep it moving!

    TTYL

  • Friday’s WOD

     

    Warm UP:

    3 Rounds of 8 Box Step Ups
    12 Band Lat Activation (stiff arm pulling from extended to waist)

    Mobility: 7 Minutes

    SWOD:

    Weighted Pull Ups/Strict Pull Ups: 5, 5 AMRAP
    2 min Rest In Between, After 15 Fast Air Squats

    WOD:

    3 Rounds For Time:

    10 Deadlifts (275/185)
    15 Groblet Squats (70/44)
    10 HSPU (I did pikes off the box)

    TGIF!   Today marks the end of my second week of the fall hustling schedule.   Here’s a sample

    4:45 a.m. – Roll out of bed
    6:45 a.m. – Drive Tailor to school (20-30 min away)
    7:15 a.m. – Arrive in parking lot & wait for a “before care” staff member (school doesn’t    official open until 7:30 a.m., but they try to arrive as early as they can)
    7:30 a.m. – Race to work (20 minutes)
    2:40 p.m. – Work day ends. Drive to pick up Tailor from school
    3:00 p.m. – Arrive at Tailor’s school (Get in and out of the building as fast as possible)
    3:10 p.m.- Depart for CrossFit (20 Minutes)
    3:30 p.m. Arrive at CrossFit
    4:30 p.m. Leave CF for home
    4:50 p.m. Arrive at home – shower – eat (leftovers)
    5:30 p.m. – Leave for Tailor’s football practice (three days a week)
    5:45 p.m. – Arrive at football field. Sit on sidelines. Watch practice and try to write
    8- 8:15 p.m. – Depart field for home
    8:30 p.m. – Arrive home-pack tomorrow’s lunch; pack workout gear; unwind….. and prepare to do it all over again the next day.

    LOL!  Yes, I’m serious; this is real!  There are days when hubby takes our son to school. But still the schedule is tight.  Before my son’s football games on the weekend, I spend a lot of time in the kitchen cooking for the week.  The preparation ensures that I eat healthy throughout the week.

    Remember, planning ahead is the key.  If you don’t plan your meals, you will find yourself eating unhealthy foods, loaded with sugar, sodium, and all kinds of unnatural ingredients.

    When Friday rolls around, I’m happy and exhausted!

    Before my 4:30 p.m. CrossFit class today, I had a full body massage.

    The masseur worked through my tight muscles as though a magnifying glass exposed each tissue that needed attention.

    As I relaxed on the table, slowly and methodically, the tension escaped my body. The ultimate relaxation…at least for me.  I need to make this experience a Friday afternoon ritual.

    I wondered how my body would do at CrossFit after an hour of complete relaxation.  Would my muscles tighten up again?  Would I be motivated enough to push myself harder when needed?

    Surprisingly I did very well.  I was relaxed and ready for the challenge. I challenged myself with the pull- ups and used the blue bands.  The third round of pull-ups called for AMRAP (as many reps as possible). I did 9 straight pull ups and was quite pleased.

    On to the WOD.  I performed the deadlifts with 108 lbs.  However, after round two of deadlifts, I realized I could have gone heavier, but I kept going.

    I am now curious about my maximum ability… (as I eagerly rub my hands together). LOL!!

    Call me crazy, but after this work out, I would have enjoyed a 5-6 mile run.  Maybe it was the massage.  Perhaps I am just getting strong.  Either way, I feel great.  I hope that my new Asics Gel Nimbus arrive in the mail tomorrow.  I’m feeling a run on Sunday.  Particularly the Ocean City bridge that I walked last week.  OMG, I’m smiling just thinking about it.  Cross your fingers please!

    Sweet Dreams!

    TTYL