I couldn’t resist checking out the stats for this past year on the xfitinyogi blog. Thanks to everyone who read and commented (either here, FaceBook or in personal messages), I truly appreciate your thoughts on what I put out in the world. It also helps me come up with other things to say, so keep it coming! It seems that the most popular was the post on whether or not I still CrossFit (here), views popped up from all over the globe (pretty cool!). The most comments came from the most recent post about my very short adventure in the fire academy (here).
For those of you that do not know, I have two other blogs out there that aren’t publicized on FaceBook or Twitter (I don’t even have a personal FaceBook page any more, I just tag on to the wife’s, BruteYogi!). If your interested in reading my thoughts, adventures, journeys, etc about LGBTQ issues and trying to build a family I’ll gladly share the blogs with you before I start sharing them over social media, etc. They are still in their infancy trying to find their way through the blogosphere.
Feel free to let me know your thoughts on anything written or would like to see written. While some friends think I’m fairly mysterious (yes, BulletProofJenn – you!) I am an open book when engaged in converstation – ask away! If it’s not appropriate material for this blog I’ll link to the others. We’re all curious mother fuckers aren’t we ;).
Happy New Year! May all of you have an amazing fulfilling successful start to the year that carries you through to your next PR, what ever that may be. Namaste Strong Bitches!
Here’s an excerpt:
A San Francisco cable car holds 60 people. This blog was viewed about 2,700 times in 2014. If it were a cable car, it would take about 45 trips to carry that many people.
My intention was to become a firefighter. Come March I’d walk with my academy mates to shake the hand of the fire chief moving from firefighter recruit to full fledged firefighter. Alas…that’s not what will happen. Firefighter will not be part of my resume.
CrossFit, strongman and weightlifting prepared me physically for the academy. Upon entering the academy I felt physically strong and ready to put my body through the demands of training to become a firefighter. The physical aspect of the academy was definitely a challenge and my body took a beating to say the least. However, feeling like I was doing something physically was quite rewarding at the end of the day. Looking back at what was accomplished in such a short amount of time – running 2.5miles as a warm-up (who does that?!), for example, was a win in my book.
Yoga prepared me for the mental challenge of theacademy, sort of. I have never been in the military, nor do I ever want to be. Imagine my surprise when faced with the militaristic style of the academy! To say I hated it would be an understatement. It was a complete shock to the system to also find out how intensely phobic I initially was of the SCBA. This all boils down to some fairly deep rooted patterns within me, namely the fear of loosing control or letting go. My very basic breath practice helped to get me through most of this, while the awareness of this pattern has pushed me to work with it so that I can hopefully one day move beyond the fear. Interestingly enough, I learned the power of meditation during this time as well. I used to be of the “this is too woo-woo” camp and was resistant to the idea. When faced with the challenges I encountered the week+ I was in the academy, meditation became a necessity to maintain presence.
The combination of all the above gave me the confidence to quit the academy. Crawling through the maze in full turnout gear on day 6 of the academy I realized that had that been an actual burning building I would’ve wanted no part in that whatsoever. When I exited the structure I pulled of my mask and told my instructor and Lieutenant that I was done and would not be continuing. That was the last moment I would be a firefighter.
Here’s a little something I wrote for the BruteYogi blog. And if you haven’t signed up for the BruteYogi blog posts…sigh…GET ON IT.
Got Naked Feet?
Go barefoot! No, seriously….do it. Take your shoes off, socks too! Maybe don’t smell your feet and definitely take the toe jam out first. This is coming from the Brute Yogi that has some serious foot issues (Anne-Marie, if you haven’t figured it out). Here’s why barefoot rocks:
Foot and Ankle Warm-up. You have a clear path from your body and its nervous system right to what ever your foot touches. Without the shoes and socks your feet can feel everything underneath and all of the muscles have the opportunity to work in the way that they were designed to work. This travels all the way up the chain, the knees and hips will join the party and pretty soon everything will be working in harmony.
Proprioception is in its purest form without added distractions. Shoes and socks can mask underlying structural issues as well as the ability to feel the surrounding environment.
You will get stronger. Your squat, deadlift, presses all will improve in technique alone. If the technique improves the strength will follow. The feet are the foundation of any standing movement, strengthen those puppies and you’ll create a trend along your athletic continuum.
Posture will improve. Basically see all of the above.
Here’s the deal –
Safety first! Even with shoes on you wouldn’t want to drop dumbbells, bumpers, iron plates, etc on any part of your body – so be aware of your surrounds and move mindfully. Likewise, you wouldn’t step on sharp glass or nails with shoes on, so there’s little chance of you doing that without (unless of course you’re in to that).
MRSA! Ok, so it’s a real possibility that the gym floor is gross and thus your feet will also be gross once you’ve walked around barefoot for all of 2 seconds. If you have open sores or cuts on your feet, FOR THE LOVE don’t put anyone, including yourself, in jeopardy of contracting some kind of nastiness. Otherwise it should be pretty safe as long as you wash your feet after being in the gym, which you should probably be doing anyway. Again, coming from the girl who used to get athletes foot from just looking at a bathroom floor, I’ve been nastiness free just from making sure I clean with some good ‘ole fashion soap and water.
Take it slow. Just like the barefoot running craze, you don’t want to go naked for a marathon right out of the gate. Just do your warm-up, use an empty barbell going through your usual oly routine or squat routine or deadlift routine or whatever it is you do before you hammer out some awesome sweat induced funness in the gym. Maybe work up to adding some weight to the barbell or doing some light jogging back and forth on the gym floor. Don’t go and add your 1RM to the barbell and expect to feel amazing afterwards. There’s potential (not an absolute) that you could injure yourself if you go to heavy, decide to do an entire WOD, go for a 20 minute run or what ever craziness you think up for yourself. Your feet are likely not used to that type of loading and having a set back is worse than spending a little extra time in the gym preparing the body for work.
Reluctantly I went barefoot in the gym after much pressure from the number 1 Brute Yogi (that’s Lisa of course). The first day I knew I was converted. I just owned it, and went full on naked foot for my warm-up and haven’t looked back. It’s been over a month and I can honestly say that I’ve noticed a difference in my sessions at the gym. My feet get super dirty but they’re so nice and warm before I start lifting. I feel like it’s helped increase my over all strength as my joints and muscles feel better as I start adding the weight on the bar and put my shoes back on. It also seems as though I’m recovering faster as well. Whether or not this is due 100% to my decision to go naked footed or not, I know I can attribute at least some of this recent gym success to my feet nudity.
This has been a question I’ve been asked a lot since since shoulder surgery and since recently moving out of the “box” and into arguably the best powerlifting/strongman gym in the area. Yesterday was no different when one of my gym friends asked me if I was still in to CrossFit. She and I met through a mutual friend and in a CrossFit class I was coaching, so this was definitely a very valid question to be asking. We’ve also been training at the same gym (not known to be a CrossFit gym although it is an affiliate) for about a year together and have also competed in a Stongman comp together. Again, valid question since I seem to be all over the map this past year with how I’ve been training. So, what’s the answer?
Occasionally – if you’re talking about the clock ridden metcons that CrossFit is known for (otherwise, what is CrossFit?).
Shoulder surgery was definitely the catalyst that motivated me to be a better athlete all together. And CrossFit has been the gateway drug I needed to introduce me to Olympic Lifting, Power Lifting, and Strongman amongst other modalities. This past year plus I’ve tried my hand at 12 weeks of a hybrid CrossFit/Strongman style programming done by a friend/fellow coach, 12 weeks of Strongman specific programming that felt a little bit more like powerlifting, an attempt to program for myself along with a local box (my wife and I tested all of the WODS that I wrote for the box for over two months), and now I’m finishing the third week of Travis Mash’s “Getting Jacked” programming. I have training/working out ADD I believe. However, I’ve learned quite a few things through this journey.
Leave your fucking ego at the door. No, seriously. DO IT. If you’re not listening to your body and in turn doing something that you KNOW you really shouldn’t be, then WTF? Now, if you’re getting paid to do this – and I mean that you are sponsored by Reebok, Rogue, Innov8, Again Faster, Progenex etc etc etc and you DO NOT have a day job because you’re getting paid to do this – then by all means, bring that ego to the bar because you gotta make those dolla billz. Yet, I digress…we’re all adults here, and if 25 reps of something sounds asinine or an extra 10lbs on the bar makes your form go to shit or 30 more seconds of anything is going to make you puke like you were in college again (which you may still be anyway) then grow up, let the drama go, and say “oh, right, I can say no and still know that I just had a great workout despite xyz”. Now, if you’re a sandbagger and you need your ass kicked responsibly, then shut up and do one more rep…otherwise, grab some water and be ok with the fact that you know your body better than anyone else and it’s ok to do your own workout as long as you’re safe and not harming anyone else.
Find something that you really enjoy and what you’re good at (they will likely be similar). I have found that I really like Olympic Lifting, I also happen to really like Strongman implements, and I really like gymnastic movements (like pistols, anything on the rings or pull-up bar, jumping, etc). So, what does that all mean really? I find ways to put those things in to my programming because that keeps me interested and in the gym.
Figure out what you don’t like, or what you probably shouldn’t do. I hate pushups, they are a big challenge to me, I curse them, to me they are stupid (really they aren’t, it’s a good bodyweight movement). So, to that extent I don’t do a ton of them, although I do find ways to work that range of motion and strength because I realize that I can’t avoid it all together if I want to continue to train the way I do. Powerlifting is boring to me, it doesn’t hold my interest. I see the purpose of it, but for me it wouldn’t keep me going back to the gym day after day, so as a modality I skip it. I won’t really ever compete in powerlifting, so other than a general understanding of the modality and its usage I’m ok without it. I also know that the shape of my shoulders, structurally, isn’t designed to handle tons of overhead movements (presses, pull-ups, etc) – hence one of the reasons I had surgery, though definitely not the only reason. That being said, I don’t do a lot of arm intensive movements back to back in my daily training sessions. Unfortunately, it took shoulder surgery for me to realize this.
CrossFit Group WODs are fun, I love CrossFit and what it’s open my eyes to. They’re fun to coach. They’re fun (and sometimes scary) to watch. It’s fun and motivating to workout with a group of people and to share in a similar experience. There’s definitely something to be said for the cardiovascular aspect of such WODs, too. Especially for me since training more in a strength bias lately, I realize the importance of keeping the heart pumping and the body moving. Big bonus, not only did CrossFit introduce me to a healthier lifestyle all together, but it also brought me to a box that I would meet, workout with, and ultimately marry the best WOD partner ever. That’s worth it’s weight in gold any day. And without CrossFit, I wouldn’t have been introduced to Olympic Lifting, Strongman, etc.
I’ve never been stronger, and I am continuing to get stronger. Realizing now that if I stayed in a “box” I likely wouldn’t have increased my strength beyond a certain threshold due to the inherent design of most traditional CrossFit programming. I had to get out of the box and into a gym with a ton of strong ass mother fuckers to break that ceiling. I witness people squating over 600lbs, deadlifting over 700lbs, benching over 400lbs and flipping 800+lb tires on a regular basis. I enjoy the gains, and I enjoy the inspiration that these strong individuals provide. “Surround yourself with the best to be the best” is the moto of the gym, and it’s true – surround yourself with like minded people who will motivate you to be a better version of yourself and BAM that’s what will happen.
High repetitions can be a recipe for disaster. Now, before you go and bitch at me about how you just did 100 back roll to supports and you feel amazing, I don’t care. For me (and likely most of the population) form goes to shit and injury soon follows with high repetitions, especially when the pressure of a time component is added. Now, if you’ve left your ego at the door, you might be alright because it won’t matter that it took 2 minutes longer to complete your 100 back roll to supports because you executed them all perfectly. And higher reps equal greater hypertrophic response (google it) which equal great muscular gains (I didn’t say strength because some may disagree with that, although for me it’s definitely worked), but those higher reps are executed at a manageable weight with adequate rest between sets.
Eating food is fucking fantastic. I LOVE TO EAT. I’ve done my share of Paleo challenges and have learned how to eat healthier, feel better, stay healthier (I’m WAY less sick), cook more and make better decisions regarding the FUEL that I put in my face. Now, I am NOT Paleo, and if you are and it works for you I think that’s amazing because it really helps a lot of people. For me, cutting out dairy caused me to get too skinny and loose strength. Besides, ice cream is one of my favorite foods. I added grassfed dairy back in to my diet after my longest Paleo challenge and have had no issues. I still have a challenge when it comes to sugar, but otherwise I eat what I want, when I want, in the quantities that I feel keep me satiated and strong. It is still a fight to be ok with the 15# weight gain and the tighter clothes because of the unfortunate conditioning in my past to fit in to a specific mold, but that’s a longer post for another time.
Training the posterior chain and doing accessory work is BRILLIANT. Prior to shoulder surgery I paid attention to the coaches without doing a ton of my own research. Then came recovery post surgery – I learned a TON and keep learning as much as possible. One of the biggest take-a-way’s was that I need to be pulling equal to, or double the amount, of any pushing movements. I’ve also taken accessory movements seriously and in turn have experienced an increase in overall strength finally pulling more than 235lb in a deadlift, for example (a spot that I was stuck at for YEARS). Anyone that takes my classes might get annoyed with the constant reminder of how important I feel pre-hab, accessory training, posterior chain activation, core engagement, etc are…but if I reach just one person so they can avoid injury or surgery then I’ve done my job and paid it forward.
Mobility is necessary for increased strength and recovery. If yoga isn’t your thing, call it something else. But get your sweaty ass to the mat or park yourself on the carpet in front of the boob tube (that isn’t even a thing any more) and mobilize! I like yoga, I teach yoga, therefore I encourage it. But again, refer to #2, find a way to enjoy getting mobile because it really does help. I rediscovered yoga after an inconsistent at best relationship with it in the past, and discovered that I really enjoy the entire practice – both the mental aspect and the physical aspect. My strength has improved, my anxiety has decreased, my injuries are less frequent.
I’ll stop at 9. I really wanted a round 10, but 9 is my favorite number and I think my quota of smart ass comments may be depleted for the day. If you managed to read this whole thing, go check out Brute Yogi – this is my wife, Lisa’s, brain child. You might even find me in there too, just sayin.
My current full time position in the hospital is not as active as my most recent full time position in the ED. It’s very easy to get in a tunnel of fitness articles, blog posts, YouTube videos, etc and not get outside or walk around when stuck in a small office 36 hours a week. Today I decided to take a few pictures on my walk around the hospital campus that is shared by a level one trauma facility and a medical school.
Some things that I observed while on my 30-ish minute break:
It is HOT! Wow – the humidity of the East Coast is no joke on a 90+ degree day. Seriously like thick soup. However it was amazing to feel the warmth of the sun, despite the fact there was absolutely NO breeze.
I walked by three people taking a smoke break. Our entire campus is smoke free requiring anyone that chooses to smoke to walk to the neighboring areas away from campus to get their fix. Observation – they were outside enjoying a break from their jobs just like I was, only they were quietly standing still under a tree.
Quite a few people were out and about and I took notice of how many people actually acknowledged my presence. It’s amazing to me that you can walk by someone close enough to touch them and smell their laundry detergent, but they will act as if you do not even exist. By example, my parents taught me to make eye contact, smile and acknowledge anyone close enough to do so. I grew up in a neighborhood where everyone waved as they drove by, or at least smiled.
It was enough to change my outlook on my 12 hour day to sweat a little and move. So, uh, just do it.
What kinds of things did you see today? How did you move around your environment?
A good friend of mine re-posted a blog that she wrote almost two years ago on why she quit dieting – check it out here at Body Positive Yoga. It was wonderfully timed for this current challenge that 18 of us are participating in. She writes “I learned that dieting almost never works” after years of she had failed attempts, years of various different exercises, doctors visits and nutritionist consults. And I have to agree. The word diet has evolved in to more than what I believe it’s original meaning was intended to be. It’s defined by my Mac as the kinds of food that a person, animal, or community habituallyeat. Our diets have evolved with the food that is available in the moment that it need to be consumed. Here in the states we have a LOT of options for food and lots of decisions to make regarding what we put in to our bodies. I’d like to see the word diet go back to the simple meaning and not the subset meaning of “what diet are you on?”….Paleo, Atkins, Vegetarian, Vegan, etc???….Our diets are the most manipulated and diverse of any animal, and we’re likely lucky and haunted at the same time with all of that power. Think about it – dogs, cat, fish, bears, all eat basically the same things every day of their life without little variation. We, on the other hand, can eat different things every single day if we wanted to. Granted, our guts are a little more evolved to do so (I’m sure there’s some argument here), but we could change our diet almost every day with the types, quantity, quality, etc of food that is available to us (given the means to do so of course). The rest of Amber’s post goes in to her personal evolution of acceptance and it’s definitely worth the read.
I’d like to highlight some of the best and worst from the challenge participants. Everyone is working so hard and finding out little tidbits more about themselves and their environment. Last night I asked them all to share their experiences thus far…and in no particular order….let the drumroll please….
The Best Parts so far….
Feeling GOOD! A lot of participants echoed this thought, noticing a difference in how their bodies feel and operate. Bonus = having random strangers validate how great we are all feeling, even if they were possibly intoxicated (we all know that’s a truth serum). Extra bonus = having your spouse validate it (there are a few couples doing this challenge together).
Trying something new! As part of the challenge bonus points were awarded for trying something new with friends. Some chose a local ropes course with their family (super bonus! hanging out with the kiddos!). Some chose yoga. Some chose cardio kickboxing.
Becoming more mindful about the food that has been put in to our bodies – what are we eating, why are we eating it?
Eating out less, which means spending more time at home with family. (I love this one!)
Drinking less alcohol.
Awareness of the bad habit we’ve challenged ourselves to squash during the month. Drinking less caffeine = more sleep. No scale = less obsession over things that really just aren’t that important to begin with.
Feeling more productive, energetic and motivated in every day life and living with more clarity.
Getting back on track after loosing sight of any type of control over diet, exercise and life.
Experiencing this with 18 other people, sharing in this challenge. Since we share a group FaceBook page a lot of participants have really enjoyed the encouragement, motivation, humor, confessions, knowledge, etc.
The Worst Parts so far….
Loosing points without realizing it. Sugar has been a HUGE culprit, that shit sneaks in to everything without our knowledge!
Once a point is lost – just going ape shit and eating everything or drinking everything that caused that point to be lost because we don’t loose more points, just more self control. This “defeats the purpose of the challenge, which is more important than the points” one participant laments.
Missing foods that were enjoyed pre-challenge. Sushi was a big one (we must all have distinct pallets).
Drinking less alcohol (yes, that appeared in both categories) = also goes with hibernation during challenges as we find our voices within the community….participants tend to socialize less in fear of loosing points and/or having to deny themselves the potential illegal challenge items in such situations.
Boredom = online shopping (more than one participant admitted to shopping more).
More dishes – yes…lots more dishes! I think the wife and I do a load in the dishwasher EVERY DAY!
Not even half way and already getting a little misty eyed that it’s coming to an end.
Finding foods that are gross…
I don’t know about you, but I see a lot more positives on this list than negatives. 17 days left, tomorrow is the halfway mark!