This is a great video to get an idea of what happens in Crossfit. Of Course these women are the best of the best of the best competing in the 2010 Regional Crossfit games.... awesome.
http://games.crossfit.com/blog/videos/ This is a great video to watch the women that made it to the 2010 final Games.
Sunday, February 27, 2011
Thursday, February 24, 2011
Marine Corp Marathon.....It's Official
It is official! My two buddies and I are registered to run our first full marathon. We all committed to the Marine Corp Marathon set for October 30, 2011 in Washington DC. It is said to be the "People's Marathon." A favorite for all! Registration opened up February 23, 2011 and it sold out in 28 hours and 4 minutes. 30,000 people decided along with us that this was the marathon to do!
We decided this would be the year for a marathon and we knew once we registered we were committed to a lot of long runs and a lot of hard training. We had been talking about it for about a year and since it is the only type of race we had not completed we knew it was time. We discussed the fact that we may never do it again so we decided to go big on the first marathon as it may be the last one we ever do! What better place than Washington DC. It is said to be an awesome run and the sights along the way along with all the marines and people running in memory of marines is inspiring within itself. Hopefully enough to carry us to the finish line!
One day after registering we are still excited talking about hotels, flights and things to do on this memorable trip. There is only one first marathon so we are going BIG BABY! The hard work starts in mid March and we train thru until the big event. It will take a lot of time, dedication and determination, but I am certain we will finish the race!
http://www.marinemarathon.com/
Saturday, February 19, 2011
Go the Distance!
If you are into running or just started.... going the distance is awesome. I am pretty certain that the half marathon has become my favorite race distance. Today I (along with my best buddy) ran my 6th half marathon in Snellville..."Run the Reagan." I think that it has become my favorite race distance because it is a feasible distance for anyone even beginning runners, but it challenges even the most seasoned runner.
Today as I ran I really just enjoyed watching the people the whole way. This was an out and back race so you run about 6.5 miles out, turn around and head the 6.5 miles back to the finish line. The great thing about this type of race is that you get to see the seasoned, fast runners that are leading the race which is awesome and inspiring. It is unbelievable the pace they can keep for 13.1 miles. The other part of course is that you are actually on the course long enough to notice the other participants which for me is pretty cool. I love seeing people of all shapes and sizes push the limits and knockout the stereotypes about what a runner looks like. You see it all from running to walking. There are no rules except to cross the finish line. It seems to have more to do with will power than how you look which tells me that if you put your mind to it anybody can do it. I have also learned to never under estimate someone based on how they look... they will leave you in their dust.
I usually look for someone that is setting a pace just a touch faster than mine and work to keep them in sight. Then I crank up the old ipod and start people watching. The thing about doing this is that it takes your mind off the course... the hills, the distance and it goes by quicker than you think. This is a great mental strategy for me as my mind can quickly convince me that I can't do something or that I am hurting so I have learned to find things to distract my mind and this works for me.
The other thing is how much you can improve each time you do this. I have improved about 27 minutes from my first half marathon and I am not fatigued afterwards. I remember the first time I ran one I came home and slept on and off most of the day. Now, I can actually come home get a shower and have a normal day out and about without feeling like I have stressed my body. This tells me that my endurance and stamina have improved as well.
So I want to encourage everyone to consider the half marathon; you can do it. AND.... everybody that finishes gets a medal which is just another enticing little tidbit to get you thinking about it.
Today as I ran I really just enjoyed watching the people the whole way. This was an out and back race so you run about 6.5 miles out, turn around and head the 6.5 miles back to the finish line. The great thing about this type of race is that you get to see the seasoned, fast runners that are leading the race which is awesome and inspiring. It is unbelievable the pace they can keep for 13.1 miles. The other part of course is that you are actually on the course long enough to notice the other participants which for me is pretty cool. I love seeing people of all shapes and sizes push the limits and knockout the stereotypes about what a runner looks like. You see it all from running to walking. There are no rules except to cross the finish line. It seems to have more to do with will power than how you look which tells me that if you put your mind to it anybody can do it. I have also learned to never under estimate someone based on how they look... they will leave you in their dust.
I usually look for someone that is setting a pace just a touch faster than mine and work to keep them in sight. Then I crank up the old ipod and start people watching. The thing about doing this is that it takes your mind off the course... the hills, the distance and it goes by quicker than you think. This is a great mental strategy for me as my mind can quickly convince me that I can't do something or that I am hurting so I have learned to find things to distract my mind and this works for me.
The other thing is how much you can improve each time you do this. I have improved about 27 minutes from my first half marathon and I am not fatigued afterwards. I remember the first time I ran one I came home and slept on and off most of the day. Now, I can actually come home get a shower and have a normal day out and about without feeling like I have stressed my body. This tells me that my endurance and stamina have improved as well.
So I want to encourage everyone to consider the half marathon; you can do it. AND.... everybody that finishes gets a medal which is just another enticing little tidbit to get you thinking about it.
Friday, February 11, 2011
To supplement or not to supplement?
People ask me all the time if I take supplements and the answer is yes. Is it necessary? I am no doctor or expert in anything, but I think if you ate like you were supposed to it might not be necessary. Since I am certain that I don't eat correctly 100% of the time, I choose to supplement with vitamins. Can you get crazy with it? Like anything else of course you can. I think it is critical if you choose to supplement with vitamins that you stay away from synthetic vitamins and take raw or natural vitamins that the body can break down and digest quickly.
I think one of the most important supplements to consider and if I had to choose one it is an omega three vitamin as it has multiple benefits. The omega six and nine are probably not necessary if you eat meat, but if you don't you might check into it. I take probiotics to ensure that I keep enough good bacteria in the intestinal track, a co enzyme 10 for the heart, and Ester c (better known as vitamin c), because my grandmother has made me do this since I was ten years old and I am not changing now. I do take a liquid organic multi vitamin that contains a little of everything including aloe vera and amino acids and just recently I added juice plus to ensure I get all my veggies and fruits in for the day. Last but not least, I take Glucosamine/Chrondritin to help with my joints because I run. The omega threes are also great for lubrication if you are a runner.
I feel great and I feel like I am on track, but I think it varies for individuals to what they may need. I certainly don't think you can go wrong with a good multi vitamin or something like the juice plus to help add your veggies and fruits in for the day. If you are considering adding something specific to your daily intake of supplements do some research about it (the good and the bad) and make a decision. If you choose to add something in the end, add a high quality form no matter what and stay away from the cheaper synthetic brands that your body can not digest much less benefit from.
I think one of the most important supplements to consider and if I had to choose one it is an omega three vitamin as it has multiple benefits. The omega six and nine are probably not necessary if you eat meat, but if you don't you might check into it. I take probiotics to ensure that I keep enough good bacteria in the intestinal track, a co enzyme 10 for the heart, and Ester c (better known as vitamin c), because my grandmother has made me do this since I was ten years old and I am not changing now. I do take a liquid organic multi vitamin that contains a little of everything including aloe vera and amino acids and just recently I added juice plus to ensure I get all my veggies and fruits in for the day. Last but not least, I take Glucosamine/Chrondritin to help with my joints because I run. The omega threes are also great for lubrication if you are a runner.
I feel great and I feel like I am on track, but I think it varies for individuals to what they may need. I certainly don't think you can go wrong with a good multi vitamin or something like the juice plus to help add your veggies and fruits in for the day. If you are considering adding something specific to your daily intake of supplements do some research about it (the good and the bad) and make a decision. If you choose to add something in the end, add a high quality form no matter what and stay away from the cheaper synthetic brands that your body can not digest much less benefit from.
Thursday, February 10, 2011
Crossfit Addiction
Several of my friends and I were sitting around the table eating after a hard crossfit workout and we decided... Crossfit is addictive! It's true. Each night we drag ourselves back to the crossfit gym after swearing the night before we were through or close to the vomit threshold. Amazingly enough, we keep going back.
Our whole conversation revolved around Crossfit, even after being at the Crossfit class for two hours we spent the next hour trying to figure out what it is about this class. People glare at us though the glass door as if we are insane... kinda like watching a freak show or seeing the lady with a beard at the carnival for the first time. We must look crazy. To be honest I am not sure what it is, but we decided there is something to the phrase "people that sweat together stay together." It's competitive yet we stand around encouraging and pushing others long after our on session is over ending up there most night for two hours. Pushing your self to be better and others believing that you can do it keeps you coming back for more. You come to admire people's perserverance and determination.
I've never been as sore and as happy about it as I am when I am doing Crossfit. The thing is there are people that are all shapes and sizes, people at various levels in their fitness programs, beginners and experts and yet there is a bond between crossfitters that says we stick together. These are the people I want on my team because I know they are tough and they will finish the race. True Crossfitters are not quitters. Regardless of how bad it seems in the moment, when it is over we keep coming back for more. You gotta love that about someone. I think it says something about a person's character to endure under such stress and pressure and then come back the next day. At the end of the meal, we all agreed that we would be back tomorrow night; therefore, Crossfit must be addictive!
Our whole conversation revolved around Crossfit, even after being at the Crossfit class for two hours we spent the next hour trying to figure out what it is about this class. People glare at us though the glass door as if we are insane... kinda like watching a freak show or seeing the lady with a beard at the carnival for the first time. We must look crazy. To be honest I am not sure what it is, but we decided there is something to the phrase "people that sweat together stay together." It's competitive yet we stand around encouraging and pushing others long after our on session is over ending up there most night for two hours. Pushing your self to be better and others believing that you can do it keeps you coming back for more. You come to admire people's perserverance and determination.
I've never been as sore and as happy about it as I am when I am doing Crossfit. The thing is there are people that are all shapes and sizes, people at various levels in their fitness programs, beginners and experts and yet there is a bond between crossfitters that says we stick together. These are the people I want on my team because I know they are tough and they will finish the race. True Crossfitters are not quitters. Regardless of how bad it seems in the moment, when it is over we keep coming back for more. You gotta love that about someone. I think it says something about a person's character to endure under such stress and pressure and then come back the next day. At the end of the meal, we all agreed that we would be back tomorrow night; therefore, Crossfit must be addictive!
Monday, February 7, 2011
Take advantage of the sunshine
During the winter it is easy to get the blues. The cold weather keeps me inside most days with brutal temperatures. But one of the great things about living in Georgia is its 25 degrees outside one day and the next it can be 70 degrees. While we don't get to completely avoid cold weather in Georgia, we certainly get a few breaks from January to April that let us know we can make it till spring.
On days when the weather warms up take the opportunity to change up your exercise routine and get out doors walking, biking, roller blading, playing with the kids, jumping on the trampoline, or jumping rope. It doesn't matter what just spend some time in the sunshine. Why? because it is a great source of Vitamin D and guess what supplement we fall short of in the winter time? VITAMIN D. There is a lot of research out there about the "winter blues" people get due to lack of viatmin d which leads to depression during the winter months. Vitamin D is easily absorbed through the thin layers of your skin when you are out in the sun. I would never promote unhealthy sun tanning but we all could benefit this time of year and absorb as much as possible during the cold.
Vitamin D helps with cellular growth, decreased inflammation, and improved immune function and it is very difficult to get enough through food... sunshine is the best source. So take advantage and get outside and get some vitamin d. The other great thing of course is it breaks up the monotony and lets you get out of the gym or class and do something different. It is very invigorating. Go ahead and try it!
On days when the weather warms up take the opportunity to change up your exercise routine and get out doors walking, biking, roller blading, playing with the kids, jumping on the trampoline, or jumping rope. It doesn't matter what just spend some time in the sunshine. Why? because it is a great source of Vitamin D and guess what supplement we fall short of in the winter time? VITAMIN D. There is a lot of research out there about the "winter blues" people get due to lack of viatmin d which leads to depression during the winter months. Vitamin D is easily absorbed through the thin layers of your skin when you are out in the sun. I would never promote unhealthy sun tanning but we all could benefit this time of year and absorb as much as possible during the cold.
Vitamin D helps with cellular growth, decreased inflammation, and improved immune function and it is very difficult to get enough through food... sunshine is the best source. So take advantage and get outside and get some vitamin d. The other great thing of course is it breaks up the monotony and lets you get out of the gym or class and do something different. It is very invigorating. Go ahead and try it!
Sunday, February 6, 2011
Superbowl Sunday
Hey! Hey! Its Superbowl Sunday. Will it be Green Bay or Pittsburgh? I am not sure, but if you are trying to be healthy this may not be the most exciting day for you. All the Superbowl Parties, all the food and drinks can create a little anxiety and make you not enjoy or maybe even try to avoid it all together. I have been there, but I have found that if I do right about 80% to 90% of the time, I am ok to go for a splurge every once in awhile and Superbowl Sunday for me is a day to splurge!
It is really hard to go to a Superbowl party and not mess up the diet, but go ahead and give yourself permission and let it go. I am no expert, but I have some basic rules that get me through nights like this without being miserable or feeling guilty. Eat something about an hour before you go so you are not starved when you arrive. Eat some veggies and dip first; Hummus and salsa are good choices and will help fill you up. Cheese slices and sandwich meat are always good as they are protein and will keep you from getting hungry. I avoid sodas as they just don't taste good to me anymore, but if you have to have one that's fine just don't drink six of them in one night. This leaves a little room for those indulgences that make us crazy to look at and not have. Go ahead... don't deprive yourself that only makes it worse. I am a sweets/chocolate lover. I always save these for last so that I am basically full and can find room for only one or two. If I started out on this, I would clear the tray in less than five minutes so knowing your weaknesses when it comes to food can help you make your on rules of eating for nights like this.
So put away your guilt and eating restrictions for one night. Enjoy being with family and friends and start back up tomorrow; It'll be okay... promise. Go Green Bay!
It is really hard to go to a Superbowl party and not mess up the diet, but go ahead and give yourself permission and let it go. I am no expert, but I have some basic rules that get me through nights like this without being miserable or feeling guilty. Eat something about an hour before you go so you are not starved when you arrive. Eat some veggies and dip first; Hummus and salsa are good choices and will help fill you up. Cheese slices and sandwich meat are always good as they are protein and will keep you from getting hungry. I avoid sodas as they just don't taste good to me anymore, but if you have to have one that's fine just don't drink six of them in one night. This leaves a little room for those indulgences that make us crazy to look at and not have. Go ahead... don't deprive yourself that only makes it worse. I am a sweets/chocolate lover. I always save these for last so that I am basically full and can find room for only one or two. If I started out on this, I would clear the tray in less than five minutes so knowing your weaknesses when it comes to food can help you make your on rules of eating for nights like this.
So put away your guilt and eating restrictions for one night. Enjoy being with family and friends and start back up tomorrow; It'll be okay... promise. Go Green Bay!
Friday, February 4, 2011
Cheating yourself
I go to the gym and do crossfit, which as you know I love if you have read anything on this blog, and I am amazed that people forget why they are there. I go to get better, to improve me, to live better and feel better. It's not to compete with someone else or prove something to someone, but rather to prove to myself that I can do this. Crossfit is built around competition in a way. Each night we have a round of exercises that need to be completed. Sometimes it is for time, sometimes for number of sets or number of repetitions, and sometimes it is how much weight you can lift on that particular exercise and while you should be driven by the fact that someone next to you is working to do as many or as much or in as quick of a time right next to you. On most occasions there is also someone pushing you to do more. This I like. It drives you further than you think you can go.
I have only been doing this a month now but on a weekly basis I see people cheating. Why, I can't seem to figure out. There is no winner; you don't take home a gold medal. So what is the purpose of cheating yourself? They lie about the number of reps to try and catch up with someone else or they don't do the exercise right and the crossfit coach no reps them and they count it anyway. In the end they cheat themselves. I find this hard to grasp. How can you get better by cheating? Do you feel good when you walk out of the gym knowing that you lied to yourself. I don't get it. There is no sense of accomplishment in this type of behavior so why does it happen?
Being competitive is good, in fact I would say competition is great. I would say that competition can drive us to dig deeper, push harder, and go the distance. I am not first and I am not last. I am driven by the person that is doing less than me, but pushing to catch me. I am driven by the person that does better than me and inspires me to want more. I love it when someone is screaming in my face that I can do one more. This is the competitive spirit that should drive all of us to be and do better. Let's face it we all have good days and bad days in the gym. Sometimes we have done everything right and the result is spectacular and sometimes everything has gone wrong and the result is what it is. It's just a day; move on; get over it... but dont' cheat yourself into believing that you are doing something you are not. Let the person standing next to you that is stronger motivate you to want more; let the person on the other side of you that is last every night, but keeps coming back inspire you. Cheating is not necessary, the fact that you are there is more than most so go with what you got and be honest with your self because in the end you lose out when you cheat.
I have only been doing this a month now but on a weekly basis I see people cheating. Why, I can't seem to figure out. There is no winner; you don't take home a gold medal. So what is the purpose of cheating yourself? They lie about the number of reps to try and catch up with someone else or they don't do the exercise right and the crossfit coach no reps them and they count it anyway. In the end they cheat themselves. I find this hard to grasp. How can you get better by cheating? Do you feel good when you walk out of the gym knowing that you lied to yourself. I don't get it. There is no sense of accomplishment in this type of behavior so why does it happen?
Being competitive is good, in fact I would say competition is great. I would say that competition can drive us to dig deeper, push harder, and go the distance. I am not first and I am not last. I am driven by the person that is doing less than me, but pushing to catch me. I am driven by the person that does better than me and inspires me to want more. I love it when someone is screaming in my face that I can do one more. This is the competitive spirit that should drive all of us to be and do better. Let's face it we all have good days and bad days in the gym. Sometimes we have done everything right and the result is spectacular and sometimes everything has gone wrong and the result is what it is. It's just a day; move on; get over it... but dont' cheat yourself into believing that you are doing something you are not. Let the person standing next to you that is stronger motivate you to want more; let the person on the other side of you that is last every night, but keeps coming back inspire you. Cheating is not necessary, the fact that you are there is more than most so go with what you got and be honest with your self because in the end you lose out when you cheat.
Thursday, February 3, 2011
Nutrition is the key
I have found that exercise without proper nutrition is insanity. You can't expect great results by doing just part of what you need to do. While exercise is critical, if you don't analyze you nutritional program you may be fighting a losing battle. I have found several things to be important with my nutrition. I need protein. I need good carbs, and yes, I need good fats. A big mistake I have made in the past is getting caught up in fad diets that throw out specific food groups like fats or carbs and in the end when you add them back to your diet the weight gain comes back. A proper balance is important, but it may be different for everyone.
There are several great nutritional plans out there that can help you get started. I have seen a lot of my friends be very successful with Weight Watchers http://www.weightwatchers.com/Index.aspx and I have found the "Zone Diet" http://www.zonediet.com/ to work great for me. Another plan that is very similar to the Zone diet is the "Paleolithic Diet" and truthfully I cross over between the two. Either way paying attentionto what you eat and ensuring that your body is getting the proper nutrients will inevitable help you be successful.
I don't like to preach, but I see so many people quit their health programs because they say it's not working. They are exercising and seeing very little change and then I see what they eat and I understand. You have to put the right stuff in for your body to work right. If you haven't looked at your way of eating, I encourage you to do this now and make adjustments so that you can get the body you want and not struggle to get there. I can assure you that if you eat right and exercise the fat pours off, no exceptions to this!
There are several great nutritional plans out there that can help you get started. I have seen a lot of my friends be very successful with Weight Watchers http://www.weightwatchers.com/Index.aspx and I have found the "Zone Diet" http://www.zonediet.com/ to work great for me. Another plan that is very similar to the Zone diet is the "Paleolithic Diet" and truthfully I cross over between the two. Either way paying attentionto what you eat and ensuring that your body is getting the proper nutrients will inevitable help you be successful.
I don't like to preach, but I see so many people quit their health programs because they say it's not working. They are exercising and seeing very little change and then I see what they eat and I understand. You have to put the right stuff in for your body to work right. If you haven't looked at your way of eating, I encourage you to do this now and make adjustments so that you can get the body you want and not struggle to get there. I can assure you that if you eat right and exercise the fat pours off, no exceptions to this!
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