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Goals

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Goals Post Quarantine

I posted this visual last summer. I think now is a great time to revisit it. Without judging yourself, where do you think you fall? Where were you during quarantine? Where would you like to be? If you’re content with where you are, what have you done to get there? In order to make changes in our lives, we first need to gain awareness.

During this first week back at the gym, I’ve heard quite a few folks mention needing to make some changes with eating, working out, managing the stress of events happening in our world or at home, cutting back on alcohol.  Therefore, why not do some goal setting?

I’ll be hosting an informal Sunday gathering to do just that. We’ll start with a 5 min mediation, then we’ll do some work around goals and action plans. When making changes, sometimes it’s nice to have a support system. We’ll have a private FB group for those that would like a place to share ideas, discuss how things are going, etc.

Date and time are still TBD so stay tuned.

PS: We’ll need to sign up in MindBody (to see the numbers) but it will be a free session.  I’ll let you know when it’s posted.

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Strength

Which athlete do you think incorporates weightlifting in her training?  I realize different sports call for different training measures, however for our sake at CFKW, we are looking to be well rounded.  How do we do that…vary our workouts.  If we strictly do metcons, we’re missing out on a big component to being fit and more importantly, healthy.   Use the link below to learn more about why lifting heavier is important.  The beginning is a little wordy, but stick with it…it’s a good read.

http://crossfitjozi.co.za/2016/03/aerobic-vs-anaerobic-conditioning/

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Adaptation

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We are back at it after over two months of quarantine.  We are still devoted to your well being with a few changes.  Adaptability is very important especially with the times we are living in. Although we’re not able to high five and hug, our community continues to be a great place to feel supported no matter where you are on your well being journey.

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Community

Murph is an annual Memorial Weekend workout we do to recognize Lieutenant Michael Murphy. It’s a great community event!  Check out the article about Michael Murphy:

http://www.navy.mil/ah_online/moh/murphy.html

 

Pictures from this year’s Murph Workout.

Chalk monsters.

Woody calculated his reps for 20 minutes then ended up going with the usual rep scheme. I think he just missed his ten key.

Fischer vested up today.

 

Maria beating Losse 🙂
Rob, killing it as usual.
Dan vested up today!
My favorite pic!
Post 7:30 class
Post 8:30 class

7:30 class heading out for the first mile.

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Well Being

 

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I’m going to start this month of “Well Being Talk” off with a personal testimony.  Some of you know this story, most probably don’t.  From this post forward, I’ll be sharing knowledge I’ve been learning on my journey in hopes that you’ll find something that resonates/helps support your well being.

Yesterday Julie came to my school to talk about well being and the mind and body connection.  She did a similar presentation to the one she did at our gym except she shared her personal story around why well being is near and dear to her heart.  I’m not going to share her story since it’s personal to her,  but let me tell you…it was impactful.  However, I am going to share my personal story on how I was missing a huge piece in my well being. 

Since the 10 years I’ve been at CrossFit Kirkwood, I’ve focused mainly on nutrition and exercise but not on how stress was affecting my body.  With various things going on in my life, I didn’t realize how much stress I was carrying.  I thought that working out was my “release” and I didn’t focus on other aspects of my well being, such as taking care of my emotional health. Two years ago this March, I was hit with an auto immune condition called Rheumatoid Arthritis(I don’t call it a disease because I feel it can be turned around…more on that later).  I was thrown for a loop.  After seeing different rheumatologists, having countless drugs thrown at me, I was at a loss.  I kept asking, “What’s the cause of this, what can I do to make myself healthy besides pills?”  Answers were the same…”Eat a mediterranean diet, get exercise, we don’t know what causes autoimmune diseases.”  WHAT???? GET MORE EXERCISE AND EAT RIGHT??? 

I found myself one day talking with someone who also had autoimmune issues and she recommended Dr. Rathod. I looked her up.  She wasn’t listed at a hospital or an arthritis center, she was at Palm Health, Center for Well Being.  We went for a visit and I was blown away.  I contemplated joining because you have to pay to be a member. So I waited.  I went back to my rheumatologist and waited an hour and a half past my appointment time and when he finally saw me, he didn’t remember anything we talked about at the previous visit.  Oh, and he told me to, “Wear workout gloves because boys don’t like rough hands”….can’t make this up. I was at a loss.  When I got home that same day, I happened to get a call from Palm Health asking if I’d thought anymore about joining.  That was my sign.  Once I joined, Dr. Rathod spend an hour with me at my first appointment getting to know my history as well as my life story.  I couldn’t believe it.  We talked about functional medicine, how stress impacts the body, and how healing the gut is a viable path to reversing autoimmune conditions.  

Point of my narrative…there is more to well being then eating right and exercising.  I’ll be sharing things I’ve learned through Palm Health and also Robb Wolf (one of my favorite authors who also struggled with an autoimmune condition) this month. If you have conditions/issues you’re struggling with, I’d be more than happy to talk to you about Palm Health or things I’m working on in my journey.  It’s the way modern medicine should be.  Thanks for reading.

 

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The Blood Type-Diet Connection

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In my last session of classes, we talked about research done by Dr. Peter J. D’Adamo around the incompatibility of blood and diet. This got my attention so I decided to do some research.  Remember, I am not a doctor but I enjoy sharing information I come across that may be of interest to you.  If this piques your interest, I recommend reading/skimming one of the books pictured above.  You can get the book that discusses several blood types/diets or the book just geared toward your blood type.

Here’s what I found out:

*Our blood type is the key to our body’s entire immune system and is an essential factor in our health profile.

*Certain food types are preferred for your blood type, while others are just neutral or can pollute the body.  Sometimes people can suffer from allergies, arthritis, autoimmune diseases and even cancer due to their body’s inability to adapt to things they’re eating.  However, what impacts one blood type may not affect another.

*A chemical reaction occurs between your blood and the foods you eat. Lectins are abundant and diverse proteins found in foods. They have agglutination (or clumping) properties that affect your blood.  If you eat a food containing protein lectins that are incompatible with your blood type antigens, the lectins can negatively target an organ or bodily system. 

*Learning about your blood type diet could help restore the immune system, reset your metabolic clock and support the health of your microbiome.  This can help with weight loss, improve a health condition or help you feel more energetic.

I’m going to make some changes based on what I learned and observe for a few weeks to see if I notice a difference.  Remember, when trying something new, it’s extremely important to be aware of how your body is reacting. Pay attention, journal quick noticings and obviously check with your doctor if you have medical conditions (certain foods can interact with various medications).

Repost on Detoxing

Below is a post I put up a few months back.  After listening to another talk about detoxification, I decided to share it with you again.  It’s super important for the body to have ways to get rid of the toxins we’re exposed to…especially now.

I attended a seminar Friday on detoxification…that is, removing toxins from the body.   There are essentially 3 categories of toxins:  environmental (auto, air, and pesticides), lifestyle (artificial food additives, alcohol, caffeine, meat-treated antibiotics, various cosmetics/body products, cleaners, etc), and endogenous toxins (originate within the body from metabolic processes like turning food into energy).

Possible symptoms of toxic overload include: brain fog, mood swings, difficulty sleeping, fatigue, puffiness, inflammation and headaches.

Due to the toxins that surround us daily, it’s important to incorporate detox practices into your routines. Here are just a few:

1. Get at least 7 hours of sleep each night.  The liver cleanses while asleep.  Between 10pm – 2 am is when the body naturally goes through its major detoxification process. The horizontal position encourages blood to go to the liver versus when we’re upright.

2. Nourish your body with organic foods that are free from pesticides, herbicides, additives, etc.  Eat plants (especially broccoli, cauliflower, brussel sprouts, olive oil, garlic, berries, omega fatty acids), get adequate protein and make sure you eat foods with fiber.

3. Elimination…Bowel movements at least once a day are necessary for detoxing. Fiber assists in this process. 

4. Hydration…Drink half your body weight in ounces of filtered water each day. Avoid plastic water bottles (these bottles are heated then filled with water which allows the plastic toxins to combine with the water inside).

5. Exercise and SWEAT! Exercise gets the lymph moving and sweating flushes out toxins.

Note: The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.  Its main function is to transport lymph (a fluid containing infection-fighting white blood cells) through the body. Unlike blood, which flows throughout the body in a continual loop, lymph flows in one direction, upward toward the neck (this is important to know for the next detoxing practice).

6. Dry Brushing…ok this might sound a little strange but bare with me.  Dry brushing involves brushing the skin (yes dry) with a natural bristle brush to stimulate lymph flow. It encourages detoxification by increasing blood circulation and promotes lymph flow and drainage. It also provides smoother skin, boosts circulation, and invigorates the body. This a a great routine to add to a morning shower. Start at the feet and hands and brush toward the heart. Do this prior to showering.

7. Deep breathing (belly breathing)…Deep breathing helps move lymphatic fluid and this practice is a great way to manage stress.  Stress is a big factor that affects the congestion of the lymph system.

 

 

There are also great supports at The Wellness Agora.  I’ve tried multiple services here and they’re amazing.  The Wellness Agora  I highly recommend checking it out.

With all the talk around illness lately (yeah, you know what I mean), it’s important that we don’t neglect the amazing body that we have. Good luck detoxing!

Full Body Detox

I attended a seminar Friday on detoxification…that is, removing toxins from the body.   There are essentially 3 categories of toxins:  environmental (auto, air, and pesticides), lifestyle (artificial food additives, alcohol, caffeine, meat-treated antibiotics, various cosmetics/body products, cleaners, etc), and endogenous toxins (originate within the body from metabolic processes like turning food into energy).

Possible symptoms of toxic overload include: brain fog, mood swings, difficulty sleeping, fatigue, puffiness, inflammation and headaches.

Due to the toxins that surround us daily, it’s important to incorporate detox practices into your routines. Here are just a few:

1. Get at least 7 hours of sleep each night.  The liver cleanses while asleep.  Between 10pm – 2 am is when the body naturally goes through its major detoxification process. The horizontal position encourages blood to go to the liver versus when we’re upright.

2. Nourish your body with organic foods that are free from pesticides, herbicides, additives, etc.  Eat plants (especially broccoli, cauliflower, brussel sprouts, olive oil, garlic, berries, omega fatty acids), get adequate protein and make sure you eat foods with fiber. 

3. Elimination…Bowel movements at least once a day are necessary for detoxing. Fiber assists in this process. 

4. Hydration…Drink half your body weight in ounces of filtered water each day. Avoid plastic water bottles (these bottles are heated then filled with water which allows the plastic toxins to combine with the water inside).

5. Exercise and SWEAT! Exercise gets the lymph moving and sweating flushes out toxins.

Note: The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.  Its main function is to transport lymph (a fluid containing infection-fighting white blood cells) through the body. Unlike blood, which flows throughout the body in a continual loop, lymph flows in one direction, upward toward the neck (this is important to know for the next detoxing practice).

6. Dry Brushing…ok this might sound a little strange but bare with me.  Dry brushing involves brushing the skin (yes dry) with a natural bristle brush to stimulate lymph flow. It encourages detoxification by increasing blood circulation and promotes lymph flow and drainage. It also provides smoother skin, boosts circulation, and invigorates the body. This a a great routine to add to a morning shower. Start at the feet and hands and brush toward the heart. Do this prior to showering.

7. Deep breathing (belly breathing)…Deep breathing helps move lymphatic fluid and this practice is a great way to manage stress.  Stress is a big factor that affects the congestion of the lymph system.

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There are also great supports at The Wellness Agora.  I’ve tried multiple services here and they’re amazing.  The Wellness Agora  I highly recommend checking it out.  I’m also going to remind you about the apple cider vinegar drink I mentioned in an earlier post.  I’m a believer that it helps fight the bad bacteria (see the post or here’s the recipe…8 oz of warm water, 2 tablespoons of apple cider vinegar, squirt of lemons juice. Add a teaspoon of honey if the concoction is too tart for you). Be careful doing this daily because it affects the enamel on the teeth.  You can buy apple cider vinegar in capsule form at most grocery stores.

With all the talk around illness lately (yeah, you know what I mean), it’s important that we don’t neglect the amazing body that we have. Good luck detoxing!

Apple Cider Vinegar

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While doing some research around inflammation, I came across a few interesting articles on apple cider vinegar.  Besides using it in salad dressing, it has some amazing benefits.  Here are a few mentioned:

*helps reduce inflammation due to the healthy bacteria and enzymes it contains…good for the gut

*can help lower blood sugar levels

*gets rid of bad breath (it kills the not-so-great bacteria that causes bad breath)

*calms an unhappy stomach by aiding in digestion 

*soothes a sore throat

*boosts energy

*slows down aging (the antioxidants and high concentration of beta-carotene, calcium, and potassium protect cells and promote turnover.

Check out this article:  Benefits Of Apple Cider Vinegar (Click to go to the article)

Besides drinking it, it’s also is great for hair and skin.  Here are a few other uses:

*it helps eliminate dandruff (since it’s acidic, it prohibits the yeast-causing dandruff to form)

*rinsing your hair with it brings out natural highlights

*soak nails in it if you have stains from leaving polish on too long…takes a few times to start seeing results 

*aids in diminishing pimples…dab some on the acne flair up before bed.

*soothes skin irritations…add a few drops to bath water and soak

*helps alleviate pain from bug bites or other skin irritations…apply directly on the bite or sensitive area

Another interesting article: More Uses For Apple Cider Vinegar (click to go to the article)

I’ve added it to my skin care regiment and drink it everyday.  Because it’s so bitter, I add a bit of natural/raw honey and a squirt of lemon juice.  

Here’s the receipe: 8 oz warm/hot water, 2 tablespoons apple cider vinegar, squirt of lemon juice and a teaspoon of honey. 

Try it out!  See what you think.

 

How Skincare Relates To Well Being

A few weeks ago, I had a mini course for my certification around self care, specifically related to hygiene. I found it very interesting because we discussed how all the products we use to “take care” of ourselves have quite a few toxins in them.  Our skin is the largest organ and its porous surface creates opportunities for toxins to enter the bloodstream and circulate throughout our body.  How many products do you use in a day? Unfortunately, a lot of these products are not regulated and companies claim that the amounts of toxins are so small that they don’t affect us.  But, these toxins do build up over time. Harsh chemicals in our products have wiped away the good bacteria from our skin, therefore we need to restore our skin’s natural biome.

I decided to do research on products that are natural and promote healthy benefits for the skin and body.  I then started a regiment on myself and my son (he’s had issues with breakouts and dermatologists just want to put him on meds).  We’ve been doing our regiments for a month now and I am ecstatic about several things:

  1.  My skin feels so much better!
  2. My son’s skin has significantly improved!
  3. IT’S SO MUCH CHEAPER THAN THE CRAP I WAS BUYING BEFORE!!

Here are some tips, products, and an article around natural oils. Keep in mind, we all have different skin types, sensitivities, so before smearing things all over your face, try it on a small area to see how your skin reacts. 

My son is 17 and has periodic breakouts, some worse than others. Here is his regiment:

1. Wash with unfiltered, raw honey only once a day. He does this at night, then in the morning, he wipes his face with a warm, wet cloth (Yes you read that right…honey. Honey is a great bacteria regulator. You can find it at Trader Joe’s or Fresh Thyme).

2. Spray with Mother Dirt AO Mist morning and night after cleansing (this probiotic spray regulates the bacteria on the skin…it’s a miracle spray for him). However it is $49 for the bottle, but it beats drugs from the dermatologist. He also started seeing results fairly quickly. Mother Dirt Products

3. Moisturize with 100% pure and natural rosehip oil morning and night (be sure the ingredients say 100% rosehip). Our skin gets oily because it’s not getting the moisture it needs and over produces oil to compensate. Oil helps return it to a balanced state. Rosehip is lightweight and helps minimize scars. You can buy it anywhere from $10-12 a bottle and it lasts forever because you just need a little. I ordered mine on Amazon.

4. Use tea tree essential oil to spot treat larger pimples.  This is another miracle product.  Tea tree oil contains antibacterial properties that destroy the acne-causing bacteria. You can get this at the grocery store, Walgreens/CVS, Amazon.

My skin tends to be dry and I have some dark spots. Here is my new regiment:

Morning: Wipe with warm cloth, spray with the Mother Dirt AO spray listed above, rosehip oil, then tea tree oil on dark spots or problem areas.

Night: Remove makeup with either apricot oil or sweet almond oil, wash with raw, unfiltered honey, spray Mother Dirt AO spray, then moisturize with 100% sweet almond oil and I put a drop of lavender essential oil in it. Don’t use almond oil if you have a nut allergy. You can find this at the grocery store, Walgreens/CVS, or Amazon.

Here is an interesting article about products and various oils to use.  There is also an easy homemade recipe for a brightening mask (honey, fresh squeezed lemon juice, and oregano).  Natural Face And Body Oils

I’ve also bought a few natural soaps for the shower at the store Lush (West County Mall and the Galleria). They sell fresh, handmade cosmetics.  However, beware…spending too much time in there will not help the pocket book! It’s reasonably priced but easy to get sucked in to all the products 🙂

Again, what works for my skin might not for you.  However, it’s worth looking into due to  the amount of money that can be saved and most importantly, the benefits of reducing toxins in the body.

New Year Reset Seminar…Mind, Body, and Soul

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After the holidays, I always feel like I need a mental and physical reset as well as some motivation moving into the winter months.  When I was teaching 5th grade, January and February were always challenging months for me. The weather was dreary, it was dark at 4 pm, I would feel stressed around my workload and sometimes emotionally drained. If you can relate or are interested in making some sort of improvement around wellness, then come join our New Year Reset Seminar.

On Sunday, January 12th (9:00-10:00…right after Endurance), we’ll be holding a New Year Reset Seminar. We’ll discuss ways to calm the mind, rejuvenate the body (this part will include the fasting info. I mentioned earlier in December), and find ways to nurture the soul by feeling connected to others.  Katie and I will share some strategies for calming the mind and nervous system (mind), we’ll discuss the 6 day prolonged fasting regiment that promotes cellular clean up and increases circulating stem cells (body), and we’ll share ideas/have a discussion around connecting more with each other and our world (soul).

Feel free to bring a non CFKW friend that you think my benefit from our seminar. If you’d like to jot down ideas, bring a notebook. It could be a great morning to hit up LT’s endurance class then stay for the seminar. This is a free seminar so sign up on MindBody (if you bring a guest, no need to sign them up).  Hope to see you there!

Note: Here is the book that goes into detail about fasting if you want the nitty gritty.

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CFKW Holiday Light Run/Dinner

Thanks to Sara and Caron, CFKW will be doing an active holiday gathering on December 18th at 6 pm. Join us for an easy 3 mile holiday light run with dinner at Pueblo Solis after. We’ll meet at Big River Running (South City location) at 6 pm then head to Pueblo Solis after the run.  Again, this is an EASY jog not a race. Please put your name on the board at the gym or e-mail Caron if you plan on attending dinner (we need a head count for dinner reservations).  Details about the event itself are listed below.  Hope you can join!!

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