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Rx Girls Miami – 06.18.12

18 Jun

Pregnancy and Core Strength

I have kind of held off posting any pregnancy stuff on here because I have my other blog for that, but this was an article I found to be pretty cool. It’s all stuff I’ve heard before and obviously believe, I mean I’ve been weightlifting and doing metcons this whole 8 months I’ve been pregnant, but maybe you all would like to see that it is in fact safe and beneficial to be strong and exercise during pregnancy!

7 months pregnant (75lbs on bar)

yesterday, 8 months pregnant

This past month has gotten a bit harder to do things like squat low or workout after a long day of coaching, but I have been listening to my body and taking it easy when I feel extra tired. By no means should you take my advice on exercise during pregnancy before talking to a DR you trust, this has just been my experience. In my experience and research, it has been awesome! I’ve continued 4 days a week of exercise… all stuff I did before. I modified movements like box jumps (smaller box or step ups), Olympic lifts (when my belly got too big to stay close to my body, I switched to dumbbell and kettlebell snatches and clean and jerks), pull ups and toes to bar (at 6.5 months I started using a band and doing strict pull ups instead of kip, leg raises instead of t2b), and running (I row instead). I feel that the extra energy has helped this to be a super uncomplicated pregnancy! I also get once a week Chiropractic adjustments and have had a few massages. The only change in my diet has been gluten free grains, which helped me with morning sickness in the beginning (although I only puked a handful of times, mostly it was just nausea).

I’ve learned a lot this year, about my body’s physical ability and my mental ability to choose what’s best for me and the baby. There were lots of times when my , mind said “oh, 115lb power cleans and heavy deadlifts? awesome!!!” but my body said otherwise. If any of you ever need some advice on any of this, feel free to email me!

Anyway, here is the link:

Birth Educator Discusses Posture and Core Strength

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Rx Girls Miami – 01.26.12

27 Jan

Follow Me!!

So I have an announcement to make to my loyal followers: I’m pregnant  🙂

If you would like to see what I’ll be up to during this new chapter in my life, I have a more personal blog that I’m using as a training blog.  CLICK HERE to be taken there and add me to your feed. Enjoy!

If you live in the South Florida area, come out to the Seminole Hard Rock Casino this Saturday to watch the all women’s competition “The Heraean Games”, hosted by Sarah Wilson of Fashletics. 3 Individual and 3 Team Events. It’s gonna be awesome!

RX Girls Miami – 10.20.11

20 Oct


 

RxGirls Miami – 05.22.11

22 May

Just some Ramblings…

I’ve gotten so busy in the gym with programs and coaching and events and all that I’m finding it SO hard to be inspired for the blog… although I know I’ve got readers out there, sometimes I wonder how many people still keep up with the site because I rarely see comments on here. One thing I would love is for there to be an active little online community here!

I want to start a ladies night at the gym. Do any of you guys have something like this?? I’m thinking wod, chill time, food and drinks. Chicks only.

I also need to step back and refocus my time. I’ve read a lot about how stress can really affect not only your emotional well being (duh) but also your performance and weight. Here are some ideas I have that might help you guys who may be going through the same busybusynotimeforanything stuff as me:

1. Make a schedule. Put some mandatory “me” time into every single day.

2. Make a list of things you love to do and are grateful for. Include training, eating, relationships, etc. Compare that list with things you do everyday. Realize that you are doing what you love, even if it’s keeping you super busy.

3. Pamper yourself at least 2x’s per month. Massage, beach day, hair cut, shopping, whatever….

4. That’s all I can think of…

I made a new recipe today after visiting the Vegan Market this weekend – Coconut Milk Milkshakes! Just blend coconut milk, coconut water, coconut flakes, almond butter, vanilla, honey and some ice together. I eat a lot of fat so this was a perfect afternoon snack, try it out!

Last, here’s an article that helped me through this rough week. It’s nice to remember that rough days/weeks are there to make the good ones that much better… Read: “The Brain Needs Downs to Have Ups”

Rx Girls Miami – 05.09.11

9 May

Exercise and Stress Relief


When I first started this blog I had the intention of writing about all the ways CrossFit has changed me and the way I feel. I’ve pretty much stayed consistent with that, although I shifted focus to a lot about body image and nutrition. One of the FIRST things I remember though, is how my energy and stress levels changed when I started CrossFit. I had never experienced that with any type of fitness routine in the past. So today I wanna write about that, because a lot of us don’t really realize how much a consistent routine can help with the stresses of everyday life. And damn, if I don’t get a good workout in multiple times a week I am one cranky bitch!

So lots of people know that exercise is good for you, but a lot of people are too busy and stressed to fit it into their routine. Well… what if I pointed out that all that stress (causing increased cortisol) in your body is actually slowing down your efforts to lose weight? “But I’m on a diet!” Great, your body still senses the stress and therefore prepares for the worst, storing fat “just in case”. SO what’s the best thing for that??? Endorphins! Endorphins are released in your brain causing you to feel good and relaxed after a workout. The more consistent you are with your workouts, the more endorphins you produce, the less fat on your body. Win, Win!

Exercise (especially more challenging workouts) cause you to forget about the daily crap that we deal with. Kind of like meditation, it clears your mind in that moment. The more you have a chance to clear you mind, the better you will feel overall. Think of it as active meditation focusing on that single task, and the resulting energy and optimism you feel can help you remain calm and clear in everything that you do.

All of this improves your mood overall. Improved self-confidence, decreased depression and anxiety, improved sleep, and more control over your body and emotions!

So how do you get motivated? Start slowly. Set a goal for the week, to go three times to the gym. When you accomplish that do it again for the next week, when you’re ready, increase it to four days. Eventually these small short term goals will seem easy and you can move on to bigger and longer term goals. Also, make sure you pick something that you love doing to stay active. Don’t do something because you HAVE to… own it. Come to the gym because you WANT to do something for yourself and you WANT to feel better. You deserve to focus on yourself a bit. The more you turn fitness into something you do to take care of your body the faster you will be on your way to feeling good and looking awesome  🙂

See you ladies around!

Rx Girls Miami – 04.27.11

27 Apr

Messages about You and Your Body

Healthy bodies come in all different shapes and sizes

I was listening to a talk radio show this morning where the discussion was about mother’s effect on their children’s body image and development of eating disorders… this got me thinking. What are some of the ways in which parents can influence our thoughts and feelings about ourselves? I remember when I was younger my dad used to ALWAYS pinch the sides on my waist and tell me I was getting chubby. Those of you who know me might find that hard to believe, and so did I being that I’ve pretty much been skinny my entire life. See even that, I wrote “pretty much” and was about to delete it but the reality is I have always been thin. So anyway, regardless if I didn’t believe him or not I somehow developed somewhat of an eating disorder years later. I was always really concerned about how I looked and never wanted to gain weight while not doing much about how I ate or how active I was. I’m not saying it’s his fault or anything, but I would be pretty ignorant to say that it had absolutely nothing to do with how I felt about my body. Luckily nowdays I would never think about resorting to unhealthy ways of losing weight. I work hard today in my sport and as a result, my body transformed to what I always wanted it to be…. the best part is it came without the added stress or shame and got replaced by confidence and energy.

How many of you can relate to that? Some comments people make just stick with us, whether they were meant to be helpful or not. For example, this girl on the show was talking about how she still remembers after losing some weight being approached by a friend who told her she looked “spectacular”. Even though this was supposed to be a compliment, it made her feel like when she was heavier she was just “average”, and she hated being average, she wanted to look spectacular all the time! So what kind of messages do we send to ourselves and others when we think about ideal bodies and even when helping people to lose weight in the gym? I try my best not to talk about pounds on the scale but I never realized how simply telling someone they look great because they’ve lost weight can be somewhat negative. So how do we change this?

First, if you have kids it’s really important to watch what you say and how you act around them. Avoiding talking about your own negative thoughts about your body in front of them and be a positive role model. Focus on healthy food and staying active and that will promote positive behaviors and feelings in your children.  Next, I think with training the focus needs to be completely different. We focus on health here and to be honest, some people are at a very unhealthy weight. We want them to be in a healthy range, so we take body fat measurements and encourage nutritional changes rather than dieting. We talk about how nutrition relates to performance, health and well-being rather than getting you thin. It’s hard sometimes, because a lot of people come in here with a “goal weight”… a number in mind that doesn’t even make sense sometimes! You need to change your perspective…

CrossFit Beauty in Strength

The best way to do this I think is to separate from people who make you feel bad about yourself and your body. Whether it’s a boyfriend, friend or family member, speak up and defend your efforts to be healthy. Tell people to stop focusing on you and how you look and start supporting how you feel and how healthy you are. If you are in a relationship with someone who puts you down, ditch them! You don’t need that. Surround yourself with good people and you will start to feel good. CrossFit is a great community. It’s not like the gym where you go in and wait in line for a machine after some person you don’t even know. You make connections and friendships here that will support you in your efforts to become a better, stronger, healthier person.

So next time you start feeling down about how you look, take a minute to think about where these feelings are coming from and who in your life might be contributing to these negative feelings. Then get your head right and speak up! You deserve to feel good about yourself!

Rx Girls Miami – 03.22.11

22 Mar

Wow, it’s been a while! I never thought opening your own business could be so cool and so freakin draining all at the same time… Since we opened it’s been event after event, planning more programs, and teaching classes like a mofo!

One of the great programs we have going on here is yoga. The benefit of being the owner is that I have the convenience of having yoga brought to me. Yoga has helped me like crazy! Talk about loosening up my hamstrings after a hard dead lift wod, or opening up my shoulders and hips so I can get better looking overhead squats… Yoga isn’t just some cheesy chick thing, guys can get awesome benefits from it too!

So how can yoga compliment your CrossFit training? Where does it fit in and how are they similar?? One great thing about CrossFit is how it benefits mental health. If you’re doing a WOD the way you’re supposed to, you’ll be so physically and mentally exhausted at the end of the day that you sleep like a baby. Despite what people think, a well-rounded CrossFit program promotes relaxation and recovery, similar to yoga practice.

Yoga promotes body awareness that benefits CrossFitters in a huge way. Balance, coordination, flexibility and accuracy are all elements of fitness improved through CrossFit and Yoga practice. Body awareness helps you to move easier and more efficiently, and what is CrossFit ultimately about? Learning to move safely and more efficiently so you can increase your physical work capacity.

So take some time to relax and recover with yoga. Fit it in whenever you can, your body will thank you for it!