Say Cheese: It’s a Challenge!

Thursdays on the GETFIERCE page are all about challenging ourselves. These challenges are meant to build ourselves up, to feel good, to be strong and to grow! This week we’re gonna bringing the joy!

Smile Pretty

This week’s challenge is super simple. It’s an exercise that we ALL, despite how many times we choose to exercise that knowledge, know how to do. Turn the corners of your mouth up. It’s called a SMILE!

It REALLY Works!

Today I was boarding a train that was beyond packed with people I smiled at a man who looked extra cranky. The man didn’t say anything and he didn’t smile back, but he did make a space for me. It made me feel really good on the inside. I’ve kept doing it all day, smiling at randoms. I’m not expecting a smile in return, although a lot of people have been smiling back. Smiling has made my day so much better and it all started with me.

Week 16: GET HAPPY

It’s easy, just put a smile on your face! You can be the change without starving yourself like Gandhi. It starts with the little things like kindness, smiling at others. Really, you never know what might happen, give it a shot.

Post in the comments section to lemme know if anything fun happens to you from smiling at strangers this week.

It’s a Challenge Thursday: Past Challenges

xxx

D

I can see you GETTINGFIERCE!

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Take a Breath & Let It Go: It’s a Challenge!

Thursdays on the GETFIERCE page are all about challenging ourselves. These challenges are meant to build ourselves up, to feel good, to be strong and to grow! This week’s challenge is all about taking a breather.

9 Reasons to Take a Breath

1. Breathing Detoxifies and Releases Toxins

Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of its toxins.

2. Breathing Releases Tension

Think how your body feels when you are tense, angry or stressed. Your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.

3. Breathing Relaxes the Mind/Body and Brings Clarity

Oxygenation of the brain reduces excessive anxiety levels. Paying attention to your breathing. By breathing slowly, deeply purposefully into your body you relax your body. You may also find that the breathing brings clarity and insights to you as well.

5. Breathing Relieves Pain.

You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath (like when you get a shot at the doc). Yet studies show that breathing into your pain helps to ease it (Think Lamaze!)

6. Breathing Increases Muscle

Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body (GETFIERCE)

7. Breathing Strengthens the Immune System

Oxygen travels through your bloodstream by attaching to hemoglobin in your red blood cells. This in turn then enriches your body to metabolize nutrients and vitamins.

8. Proper Breathing Assists in Weight Control

The extra oxygen burns up the excess fat more efficiently if you are overweight. If you are underweight, the extra oxygen feeds the starving tissues and glands.

9. Breathing Elevates Moods

Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical pain

Week 14 Challenge: Inhale & Exhale

When you start to feel stressed this week I want you to stop and then take a deep breath. Breathe in and out slowly and deeply. Start to feel the breath enter your body and feel it release that tension. This can be done at any moment, morning, night, in the middle of a meeting. Breathe…it’s SO simple and so easy to add into our lives.

Post in the comments section to lemme know how YOUR breathing’s going.

It’s a Challenge Thursday: Past Challenges

xxx

D

I can see you GETTINGFIERCE!

GET More: It’s a Challenge!

Thursdays on the GETFIERCE page are all about challenging ourselves. These challenges are meant to build ourselves up, to feel good, to be strong and to grow! This week’s is all about fitness! DUH ME…this is a health & wellness site and fitness IS what I do, but in 13 weeks there hasn’t been a fitness challenge, Not No Mo’!!!

Bring “It” On!

For the past 8 months I’ve been teaching 15 classes a week. Some I go full out, some I coach my students through verbally and some I admittedly give about 50% physically (cut a girl some slack!) I’ve been working my bod, but not getting WERKED. I had been hearing about CrossFit from everyone and their brother, but I was so fearful to try (check out my FEAR SUCKS for that full story).

The short of it is, I tried this class out and I love it. It challenges me, it satisfies my competitive spirit and it TOTALLY wErks me over. But now there’s MORE…last week one of my fitness managers asked me to take on another TWO AM Cycling classes at 6AM for a private group. Not only is it ANOTHER 2 classes a week (& at an unGodly hour), but it’s right before my CrossFit class. I totally didn’t want to take it on, but for some unknown reason I was compelled to say yes.

Now let me just say that the afore-mentioned site is a corporate location filled with fianaciers (fill in your own stereotype here). I was a little uneasy not knowing what was to come or who would walk through the door. I use to work for this corporation (on the banking side) and I thought that it may have been my old boss surprising me. It wasn’t…BUT it was and is an amazingly fun crew who makes getting up in the 4s totally doable and dare I say enjoyable! Not only do these kids (okay, fine not kids, but at heart they are, for sure) kill it in class, but they totally get me all amped up for my CrossFit class.

MY commitment for the next week is to fully BRING IT! In that 3 hour stretch on Tuesday and Thursday mornings I will be going FULL OUT. I’m inspired!

Week 13 Challenge: Step It Up a Notch

Whatever your “it” is fitness wise take it up a level. If you haven’t gotten off the couch or don’t know where your sneakers even are then GET UP AND GO FIND THEM. Commit to 30 minutes of SOMETHING 1x or even better 3x a week. If you’re a runner add a mile or speed up your pace. If you’ve been meaning to add yoga into your routine, do it! YOU get to decide what YOUR challenge is. What you give is what you get my friends; it’s fitness karma. The bigger you make your challenge the more you’ll see WHAT you’re made of.

Post in the comments section what YOUR challenge will be this week.

It’s a Challenge Thursday: Past Challenges

xxx

D

I can see you GETTINGFIERCE!

Fear Sucks!

If you read my blog yesterday you’ll know that I checked out CrossFit last night. Let me just say from the get go that I LOVED it! I had a fantastic ‘coach’ named Dan. He was friendly and informative (and totally cute too!).

What Was It Like?

Dan broke down all of the movements we’d be doing during our first introductory session. There were 18 of us CrossFit newbies, men and women of varying fitness levels. We paired up. I had a super nice girl named Lauren as my partner. The WOD (Workout Of the Day) was 5 air squats, broad jump, burpee, broad jump burpee, boad jump then REPEAT for 10 minutes non-stop. I went first while Lauren cheered me on. We got a time check at minute 2 and my legs were already fired up. I was going against loads of 20-30 year old men. I was killing it. I was watching them walk of the mat as I was pushing and jumping…harder, higher. I was killing it.

About five minutes in I was in the zone. I was completely focused on the task at hand. When Dan called, “Time” at 10 minutes I was DONE! My legs were shaking, I was dripping sweat. The BEST part of it all was my lungs were on fire, like I could feel them bleeding. that sensation that you get when you’re totally worked over. I hadn’t felt that feeling since sprinting up against an offender on the soccer field in high school. I was invigorated…THIS is what I’ve been waiting for!

The WORST Part…

I almost missed out on the entire experience! My fear, my worry, my doubt almost kept me out of that room, kept me from that feeling again. Like the title of this entry says…Fear Sucks! It literally sucked the life right out of me. For two days I was so fearful, SO worried I’d fail that I almost kept myself from having this moment.

Cut the -Ish

What has you so scared that you’re not even letting yourself experience failure because you’re not going for it?

Fear, worry, doubt only get in the way of how great we can be. Who cares if you fall? It’s the trying that counts.  If I had sucked or hated CrossFit last night I would have lived, right? I had to fight through my scardy-pants, suck it up and go for it. Why worry when you have no idea what the result is? It’s normal FOR SURE, but you…let me rephrase…WE have to push through it! THIS place where we get to is when we find our TRUE FIERCENESS!

I love you guys! GO Fight Your Fear and GETFIERCE!

xxx
D

I can see you GETTING FIERCE-R!

Not Gonna Lie…I’m Scurred!

Today I’m taking a leap…I’m doing CrossFit!

WHAT Is CrossFit?

(From the CrossFit website)

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
  
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

Okay, so it doesn’t “sound” THAT bad, but the workouts are HARD! Now take a LOOK!

I told my friend I was going (he’s in sick shape and tough), his response to my leap, “Oh, I did that once. I threw up 20 minutes in.” The fear deepened to the pit of my stomach. I woke up extra early this morning thinking about tonight’s class. I’m committed to making it through, to doing my best, but I really hate being “bad” at things. I know I have to give myself a break. I’ve never done this workout before so how can I expect to be a STAR from the get go? I can’t be…it’s a learning process.

The Game

Keep challenging yourself to try something new. Give yourself a break. If you’ve never tried something before you’re not meant to be the best at it. You are meant to be an open minded student, getting stronger…both mentally and physically. It’s okay to be afraid, to be scared, but then push on through. We learn the most about ourselves when we are standing at the edge of our comfort zone and take a step (or giant leap!) forward…now THAT’s FIERCE!

GO GO GO!

We got this! I’ll fill you in tomorrow on how it goes!

xxx

D

I can see US GETTIN’ FIERCE-R!