Functional Wellness Practitioner and Fitness Trainer. Get to the root cause of Metabolic Chaos. Uncover HIDDEN stressors. Go Optimal or Go Home...But Never Go Home Suboptimal
My Starbucks friend Shannon came by to Be Fab – Be You’s gym to workout with me yesterday, 3/14. It was perfect because I was going to make it on time for my 7:30pm crossfit class. This ironman guy moved his fanny! It was fun working out at my gym with partner to keep each other motivated.
We spent some time stretching and short short run to warm up. Then, we moved to do the workout:
3 rounds:
15x wall balls (12 lbs, 10lbs), 11ft
15x leg raises / leg crosses
15x DB front squats (50 lbs, 40 lbs)
15x sit ups with 14lbs ball pass
After that, we went for two rounds of 70 meter DB farmer’s carry and DB back row (35 lbs, 30 lbs)
“Life is what we make it, always has been, always will be. –Grandma Moses
What’s fun to you? How often do you find asking yourself when was the last time you had fun? or have to think hard to remember fun times or time for yourself? Sometimes, we just don’t even think about it.
Fun and relaxation are important to healthy living. Our hormones love and need! I cannot lie. Unfortunately, I have neglected them for the past 1.5 years. I have been focused on getting my business up and running. Changes are on the way. Spring is perfect season for that 🙂
Today, from the moment I woke up around 7:30am to about 4pm, I’ve done things I love:
Ate a healthy breakfast: hard boil pasture raised eggs, avocado, soaked/dehydrated walnuts and brazil nuts, goat’s milk kefir. Healthy protein, fats, and carbs/probiotics.
Moved my fanny at the gym (more below)
Played doubles sand volleyball — perfect weather in low 70s and sunny this morning. It had beena while since the four of us played together. Right shoulder has been bothering. I irritated a little more though 😳
Ate my power house and complete meal smoothie (ask recipe if you’d like to know more)
Sauna for 30 minutes followed by nice shower
Stopped by at a couple of places for grocery shopping…cooking yummy stuff tomorrow!
Now, I am ready to get a few hours of work done. Cheers to self-care and fun!
Workout
EMOMx 14 (Every Minute On the Minute 14 min) odd: 10 Calorie Row even: 100m Sprint
– Rest 5 Mins –
EMOMx 10 (Every Minute On the Minute 10 min) odd: 12 Wall Balls 12lbs even: 12 KBS 35lbs
Good stuff!
Maria, Candice, Lucia, Kendall. Perfect day for sand volleyballwall ball
“The smallest act of kindness is worth more than grandest intention.” –Oscar Wilde
So true. This quote reminds me of scuba diving. I have been intrigued by sharks the moment i came close to one diving for the first time 15 years ago. In 2013, I was inches away from great whites, a dream on mine i wanted to accomplish by the age of 40. So thrilled and thankful I did it.
Cool and so what? what does that have to do with smallest act of kindness? Under water, although seeing the big animals is awesome, the most precious moments and experiences come from taking the time to appreciate the small creatures. watch carefully how they breath and move. It’s precious. It makes me smile. Brings me peace. This appreciation started during a 5-day liveaboard scuba trip in Australia almost 15 years ago. One I hope to never be wiped out of my mind.
What does that have to do with health and wellness? a lot, actually! Stress is a silent killer. Practicing deep breathing, shut your eyes, and transporting yourself to a place and/or moment that brings you peace, makes you smile and relax is one of several FREE and easy ways that can help you manage stress! Remember to focus on things YOU CAN CONTROL!
More rowing and GHDs today, 3/10/16! Yesterday, i got back to the gym after a short 16min WOD for 3k rowing and 60 GHDs. I got more of the same thing, today. It’s fine because rowing is full body and GHDs gets core and quads–all good. Friday, REST day for this girl here.
800m Row 30 GHD Sit Ups 40 Air Squats 50 Hip Extensions 40 Air Squats 30 GHD Sit Ups 800m Row
Completed in 18:42min
Want to start exercising more and you are missing accountability, motivation, or even knowledge to get started? Personal training is a great way to get you up and running!
About every movement we make from walking to any sport, we should engage our core muscles. They give us stability, power as they act as a force transfer center rather than a prime mover, and prevent injury.
Have you noticed how much (less or more) you engage your core muscles when you do a movement seated vs. standing or on a bosu/stability ball? Trying to be efficient at the gym? 😉
“You have to be burning with an idea, or a problem, or a wrong that you want to right.” If you’re not passionate enough from the start, you will never stick it out.” –Steve Jobs
The concept applies to most things in life. If you’re not passionate enough about your health and wellness, you will stall, start and never finish, and continue the yo-yo diet, denial, and fall back to your old habits. The emotional rollercoaster this process is taxing to the body and mind.
Minimize or avoid emotional rollercoaster rides by aligning your heart with your head!
Set goals
Make a plan
Know of your strengths and weaknesses
Hire a coach as needed
Believe in yourself
Know your support system
Stay consistent – day in and out. Cheating will rarely help. It will prolong your journey. In some cases, you might never get to your destination.
10x Pull ups, 10x power snatches 55 lbs, 25x box jumps 20in. How did you move your fanny?
Do 3 rounds for that for a good workout. completed in 12:32min
My upper back is so so sore from Brian’s work on me yesterday. Very expected…It’s not my first rodeo.
Have moved my fanny was the right thing, followed by IDLife post workout to help with muscle recovery. This morning, I could tell I was dehydrated? How? easy…just look at the color of urine is one way. Thus, so had a hydrate with approx 40oz of water within less than two hours. Muscle tissue is approx 75% water…let’s drink!
Self care is so important. It’s one of the first topics I discuss with my clients, especially women. I am not perfect and I do go neglecting my body. Problem is I don’t have an accountability partner and gets hard at a times. Today, I want to thank Brian Fox, a phenomenal sports massage therapist who has worked on my me a few times, for spending 1.5 hours working hard on my upper body. Brian also asked me to TAKE CARE OF MYSELF AS WELL. I promised him I will do a better job going forward!
No kidding, I have yet to meet someone as good as or better than Brian on this area. His understanding of the body, knowledge of body anatomy, and technique are special. And, he’s a nice guy! Don’t waste your money with mediocre massage therapist. Give Brian a call next time your body is screaming for realignment and mobility. I will put you in touch with him!
Yes, I was screaming in pain for most of the time, there was no workout around. Didn’t matter the amount of pressure he applied…the tissues have been abused for too long.
I injured my left shoulder three months…left keeps compensating for chronic issues on the right side, unfortunately. I have been slowly working my way back…I have also been feeling the tightness and soreness every time stretch the area post workouts. As expected, shoulders are sore from the massage. They got what they needed. I told Brian…’I will be feeling your fingers for the rest of the week 😯 ‘ Can you tell i was a little beat up just before I left him?
Cheers to good pain. Cheers to self-care!
Body was in shock after intense massage. Thanks Brian Fox!
