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.

  • Put Me Down…. Please!

    In my bathroom, I am out numbered by male users by a ratio of two to one.  Mom has her own bathroom.

    Sharing a bathroom at home with the guys means only one thing for the women– raised toilet seats!  Ugh!!   Yáll ladies know exactly what I am talking about.

    A day when you’re preoccupied by too much multi-tasking around the house.  You put your bladder on hold until it is about to burst.  Suddenly you race to the toilet, crossed legged, trying to undo a ridiculously tight button or two with just enough time to sit on the throne.

    As you gallop into the bathroom and prepare to assume the  position, you stop dead in your tracks.  Damn!  Damn!  Damn!  The freakin toilet seat is up!  You’re annoyed and want to scream aloud, PUT THE SEAT DOWN!!  For God’s sake, what is so hard about that?  For the ladies, it is the same old story never-ending story.

    Recently I found a way to politely remind the fellas at home to put the seat down.  I was perusing one of my favorite websites, Etsy.com and stumbled on The Sweet Pink Bowtique and found this cool reminder.

    20130811-091753.jpg

    How cool is this?  When the package arrived in the mail, I could not wait to clean the toilet and put the sticker on the seat.

    When hubby saw it for the first time he laughed and said, “smart ass!”  The sign is simply a friendly reminder for him and our son to be more considerate for the only woman using the bathroom.

    At times, finding balance in life is challenging.  The daily hustle of helping kids with homework, preparing dinner on the run, and making it on time to team practice or games can be stressful.

    The smallest thing like someone using the last of the milk, an over-flowing kitchen trash can or helping your child to complete a class project at the last minute can cause you to loose your cool.

    Trying to infuse humor into the daily routine and not taking life too seriously can bring a touch of humor to the home.

    Will the sticker make a difference? I don’t know, but I think it’s cute– only time will tell.

    Talk to you later!

  • Survival Mode

    20130807-121429.jpg

    8/7/13 WOD

    Warm Up:

    3 Rounds Run 200 Meter 5 Snatch Grip DL + 5 Snatch From 5 Overhead Squat

    Mobility: 8 Minutes

    WOD: 4 Rounds of: 400 Meter Run 20 Squat Cleans (95/65)

    S (75/55)N (45/35) 15 Burpees 90% Effort

    Rest 2 Minutes

    30 MIN CAP

    Two words:  I survived!

    Enjoy the day!

  • The Choice: Lifestyle or Destination

    “THAT MOMENT WHEN YOU THINK YOU ARE PHYSICALLY DRAINED AND BELIEVE THAT HAVE NOTHING LEFT WITHIN YOU, AND YOU FIND OUT THAT YOU ARE DEAD WRONG IS THE BEST! – Lexa’s Journal

    8/6/13 WOD

    WU:      3 Rounds Not For Time:

     5 Single ARM KB Press
    10 KB Windmills (5L/5R)
    15 Thrusters

    Mobility 5 Minutes

           WOD: 4 Rounds of:

    1 Min AMRAP
    Handstand practice on wall
    30 Sec. BAR/PVC Should Ext. Holds
    15 Sec. Ring L-Sit or Knee Tuck

    WOD: 2 Rounds For Time:

    50 Wall balls
    75 Situps
    100 Jumping Pull ups

    The Wall Balls and Jumping pull ups kicked my butt, but I pushed through them anyway. I am beginning to understand and fall in love with the phenomenon of CrossFit. Each week that passes, I feel stronger and complete more reps, as well as improved forms with my lifts.

    Most know that I am addicted to the high of distance running. However, if I am being completely honest with myself, I foresee CrossFit replacing my running fixation.  Oh my gosh!!  Did I just say that?  Yup!  It’s true and I put it out there.

    When I run, the challenge is simply distance and time. Both challenges are predictable. With CrossFit, every day is an adventure. Forrest Gump said, “Life is like a box of chocolates, you never know what you’re gonna get.” The same is true for CF.  You only know one thing– you’re going to be physically and mentally challenged and pushed beyond your limits EVERY DAY that you show up.

    The bottom line is that for optimum health, we must maintain a balance of fitness and good nutrition…. there are no substitutes or gimmicks to replace the formula.  My age and fitness level often surprises people, but my abilities are based on my commitment to a healthy lifestyle not a destination.

    A destination is more of a goal to loose X Amount of weight or to fit a certain size pants or dress.  Once you reach your target weight/size, you tend to slowly slack off of the fitness routine and slowly rekindle unhealthy eating habits.  The results are a predictable increase in size and weight…. the yo-yo dieting begins again in full force.

    Committing to a healthy lifestyle is a way of life and has long term benefits.  Once you begin to understand how your body responds to exercise and nutrition, the solution is simple.

    From a parenting perspective, my other issue is parents who pass on unhealthy lifestyles to their children.  Working with teens gives me first hand insight as to the number of obese children in this country.  Teens suffering from high blood pressure, diabetes, and other life long illnesses that are preventable.  Geeeez!!  I have too much to say with too little time.  So I have to end this now, but I will say more later.

    Y’all have a fabulous day and thanks for visiting!

    Remember to, Keep it Movin!!

  • Monday’s WOD

    WU (warm up):   Run 400 – High Knees, Spider man’s, Knees to Chest

    Mobility: 8 Mins

    WOD: Back Squat:
    OTM1: 80% 5 Reps
    OTM2: 80% 5 Reps
    OTM3: 80% AMRAP
    2 Min Rest

    OTM For 15 Minutes Do 2 Cleans + 1 Jerk

    8 Min AMRAP of
    8 Thrusters @ (95/65)
    8 Burpees over Bar

    Today’s Workout of the Day was exactly what I needed. Why on earth would I think I “need” such a grueling WOD like this? Because Friday I celebrated my 48th Birthday!

    I partied hard because the older I get, the more I acknowledge and appreciate my blessings. I realize that life is short and some folk don’t make it to age 48. I also know that tomorrow is not promised. I could check out early and not live to see my next birthday. Loosing family and friends, especially unexpectedly, is devastating and leaves internal wounds like a sharp knife rips through the flesh. The wounds heal, but the memories last forever. So while I normally keep up a strict regimen, I also leave room for guiltless fun.

    My birthday celebration was full of good times and laughter. I dined with family, danced with family and friends–who are more like family– until 3 in the morning, then did my absolute best to stay awake on the ride home. Although I work hard at eating clean, for my birthday, the bang-bang shrimp certainly did not pass the diet, and neither did the cocktails.

    The memories of the night still have me crackin up today. LOL! My 24-year-old daughter showed up, which turned out to be fun. We showed her how grown folks party and she and I got our bump and grind on together on the dance floor! On occasion, she shocked by moves on her dad and me by her smooth moves with her dance partner. She is kind of quiet so to see her “break out” is hilarious.

    Last week I did CrossFit five days, so I took the weekend off. I am glad that I did but today was dues time.  As I grunted, and profusely sweated, I sternly reminded myself that extra affliction was heartedly earned and to suck it up and don’t complain. Bent over with exhaustion, while resting my palms on my knees, I momentarily paused, laughed and continued to push through the end.

    Extra hydration is in order for the week, as well as, going back to my routine. I believe that quality of life is about balance.  Balancing work, play, and family. Too much of one and not the other creates challenges and inharmonious feelings, which I try to avoid. I know people, some family, who go hard into only one aspect of life. Honestly, they seem unhappy but are compelled to keep up with the things as they are use to.  I once was there, but thankfully learned a better way.

    Only three weeks remain of my summer break and I am going to squeeze in as much fun as possible. Until my next post….

    Thanks for visiting and have a marvelous day!

    Understanding the language – CrossFit Lingo

     

  • Thursday’s WOD

    fitness quote

    This was my 9:30 am working out this morning:

    WOD (Workout of the Day)

    Warm Up:         Coaches Choice

    Mobility:            8 Minutes

    SWOD:               Back Squat 77% 5 Reps For 5 Min EMOM (Every Minute on the Minute)

     2 Min Rest

     1 Snatch Grip DL + 1 Power Snatch +

     1 Hang Squat Snatch OTM For 15 Mins

     *Adjust weight as needed

    WOD:                 6 Min  AMRAP (As Many Reps/Rounds As Possible):

    18 Wall balls 14 lbs

    14 KB (Kettle Balls) 26 lbs

    10 Burpees

    I am a runner!  As a freshman in high school, I started running.  With the exception of recovering from injuries, over the past 30+ years, I never stopped feeding my addiction to the endorphin rush (runners high).

    Running keeps me fit.  I feel jubilant when I run.  When I run I know I can do anything.  So last summer my friend Tee urged me to try CrossFit with her. Thanks so much Tee for the invite!!

    Since July 2012, CrossFit is becoming somewhat of an addiction to me.  I go five days a week and love every minute of it!!

    During the summer, I typically run between seven and ten miles,  five or six days a week!  Over time, I think CrossFit could surpass my running fixation.

    Lol!  I never thought this was possible.

    CrossFit challenges me every day, but much different from running. It is the perfect combination of cardio and strength training and provides me with the opportunity to achieve optimum fitness.  Last year, I was amazed at how much CF improved my running.  I ran faster and longer and improved my times.

    The terminology of CF is my first challenge.  I walk in the door, look at the posted WOD and feel like a dummy because I don’t know what I read.  I am getting better, but still have a ways to go.

    Second:  figuring out what the workout of the day (WOD) is.  Some days I ask for translation.  Other days I just wait for instructions.

    Then it’s figuring out the weight measurements, so I know exactly how much I’m lifting.

    Next I try to perfect my form and finally pushing through the warm ups, mobility, and finally getting busy with the actual WOD.  Some days bring on fatigue before I even start the work out. Ha! Ha!

    The rest of the workout involves and requires resilience, determination, balls–yes, I said that, will, and belief in yourself.

    If you want or need to get fit, I encourage you to first, see your doctor, then register for a Crossfit class near you.  In CF, you will find diversity.  Young, old, older, men and women of all shapes and sizes.  You don’t have to be fit to take CF.  I repeat, you don’t have to be fit to take CF.

    A combination of three classes per week and a balanced diet will give you amazing results.   To help you out, I’ve posted a few interesting and informative links.

    Your body is the only body you have, cherish it!

    Further Reading

    http://www.crossfit.com/cf-info/what-is-crossfit.html

    http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/

    http://health.howstuffworks.com/wellness/diet-fitness/information/crossfit.htm

    http://www.eatcleandiet.com/what_is_the_eat-clean_diet.aspx#.Ufh7dhz3IrM

    Thanks for visiting!

  • 8-Ball Mouth Watering Squash

    During the summer, I don’t usually spend much time planning dinner.  About an hour or so before 5 in the afternoon, I peek in the fridge to see what is grillable. My only plan is to light up the grill and avoid the stove and the oven.

    Today after perusing through Pinterest and looking over my healthy eating board, I became inspired.   I craved for something a bit more creative– Something different from the norm, so I decided that after picking up my son from camp, that I would visit my favorite roadside market; Reed’s Farm Market.

    I didn’t feel like dealing with the traffic and lines at Shoprite and knew that Reed’s would have fresh produce that I could toss on the grill.  I brought zucchini, Jersey tomatoes, cucumbers, red and sweet onions. I also brought two beautiful 8-Ball Squash!  Cool right!  This attractive round squash has the same flavor (to me) as the more traditionally shaped squash (zucchini), but the shape inspires creativity. The roundness of it screams, “stuff me!” Already I have ideas for the next ones that I buy.

    8-Ball Squash
    8-Ball Squash

    I wasn’t certain about how to cook them on the grill, so I did the following:

    – Thoroughly wash

    – Cut into round slices

    – Place on a large greased cookie sheet

    – Mince 8-10 (I didn’t count) garlic cloves

    – Drizzle with olive oil (next time I will brush both sides with garlic roasted olive oil)

    – Douse with freshly ground black pepper (I didn’t measure)

    – Sprinkle with Cayenne (I didn’t measure)

    Toss in the oven…YES THE OVEN!  It wasn’t hot today and the air conditioning was on, so it wasn’t too bad. I broiled them on low for about 15-20 minutes

    The result? They were too soft. I like squash with a slight crunch, but the flavor was intense.  Also, next time, I’d sprinkle the squash with a tad bit of garlic roasted cheese (I buy from the Shops at Smithville), but you can probably find it somewhere in your home town.

    Before the oven
    Before the oven

    My  second experiment was broiled tomatoes. Yup! Ohhhh My Gooooodness!  If you love, notice I said, LOVE tomatoes, you have to give this a try.

    Beautiful ripe tomatoes
    Beautiful ripe tomatoes

    – Thoroughly wash 1 large (Jersey) tomato

    – Slice the tomato into medium-sized circles

    – Place on a large greased cookie sheet

    – Coat with minced garlic (I didn’t count)

    – Olive oil? (I can’t remember, but think I drizzled a little on)

    – Chop a handful organic fresh baby spinach

    – Grind fresh black pepper

    Toss in the broiler (on low) for about 20 minutes

    Mouth Watering
    Mouth Watering

     

    Hurry and eat the veggies while they are warm.  The flavor is amazing!!  Hubby, my son, and my mom, all especially like the tomatoes.

    Now, I have to figure out how to cook them on the grill.  If you know how to please do share!  Several hours later, I’m still licking my lips!

    Talk to you later!

    Thanks for visiting!