Sitting at work too much? What to do...

Although I exercise regularly and enjoy being active, my job is a sedentary one.  I sit in front of a computer for a good portion of the day.  Tuesday through Friday.

I have tried several strategies to fight sit in one place syndrome.  Previously, I constructed a stand up desk using boxes and cardboard.  Problem was...while I liked standing, I also wanted to sit sometimes but taking a computer on and off a box back onto a desk became a pain in the ass.  That simple.  Occasionally when the back feels tight I will set up the boxes and stand for awhile but it is not a regular practice.  I still think it should be. 

Another strategy I employ is running up and down the stairs several times a day.  I never take the stairs to the second floor unless I am carrying something awkward or big or heavy.

So today, I decided to bring in my 25 pound kettlebell to work and give it a swing. 

I did a set of 4 hand to hand swings in the privacy of my office...I did 10, 12, 14 and 20 hand to hand swings four times.  I did a rest period of 10 seconds after 10, 15 seconds after 12, 20 seconds after 14 and 30 seconds after 20.  I only did it once today but that may increase. 

Did I change...hell no.  I wore my skirt and my leggings but I did take off my boots.  Check it out...

What do you do to fight a sedentary work day?

IT HAS STARTED...

We have all been dealing with a little bit of snow here in the Northeast.  To help you understand just how much a little bit is...this is the view from my front window.

Snow aside, My glass is raised to new beginnings.  (Yes I love toasts but that is another story.)  I am almost officially training for the StrongFirst Certification.  Injuries seem under control.  I have been training with Artemis at Iron Body Studies in her Women's Strength Training class.  She is a great coach and a great inspiration. 

I've enrolled in her Certification Program beginning in April.  What ever happens, happens.  I will give my best effort both mentally and physically and enjoy the process and at the end of the long three day week-end, I will be joyful about what I have accomplished.

It was with sadness that I stopped going to MBSC.  Monday, Wednesday and Friday at 5:30 AM for the past 5-6 years that is where you could find me.  

Swinging kettles, agility drills, benching, bear crawls, Turkish Get Ups, battle ropes and assisted chin ups were all new to my exercise repertoire.  Since I've left what do I miss the most?  

I could push and pull 400 pounds. I felt strong.  It is a great strength and cardio work out.  If you know me, you know that there is a possibility of one turning up at my house.

But...I needed a change.  I needed to be working on a new goal.  I've found the goal and a new place to train.

In addition to training at IRON BODY STUDIOS, I am creating my own programs and training at the Y.  The Torigian Y added new equipment and increased space. 

I set goals and accomplished two out of three.  The bench press is slightly behind.  My deadlift PR is 205.  My glute bridge PR is 265.  My bench PR is 95 but because of injury continuing to bench has been derailed. 

I feel very good about my new fitness path...you can be 57 and get stronger.  You can begin the process of becoming a fitness professional. 

THESE ARE A FEW OF MY FAVORITE THINGS

 

I love small businesses.  I love local businesses.  I love businesses that are selling a product while at the same time trying to be socially responsible. 

Today I want to share a few of my favorite things.  Some are new and some have been part of my life for awhile.

Necklaces

Someone I know had LOVE in their mother's handwriting tattooed on their arm.  I loved it.  It is just such a heartfelt reminder.  Problem for me was that I was not getting a tattoo ever, for any reason.

Fast forward to January...I wanted to get my sister some extra special for her 50th birthday, in December.  In true Pendexter fashion, I did not start thinking about it until January 2015.

I just happened to find Brittney Leigh Jewelry on facebook.  Her specialty is taking handwritten words and creating beautiful pieces of jewelry.  Perfect!!!! 

I had Brittney create a lasting memory for me and my sister.  

From this....

She created this...



And it was perfect.

From her website:
Brittany Leigh Jewelry is about celebrating LOVE. Through personalized, handmade pieces, Brittany creates an emotional connection between jewelry and wearer. The people, moments, and places that make life most wonderful are the inspiration behind every design. Finely crafted with the utmost care and attention to detail, your customized Brittany Leigh Jewelry will reflect your favorite memories for many years to come.

http://www.brittanyleighjewelry.com/


Bombas - Bee Better

These socks rock.  They rock not just because they are comfortable and colorful.  (Check out the pictures.  Orange one is on my foot)  The socks and the company rocks because for every pair purchased, they donate a pair to a homeless shelter.  How great is that.  Right now the site says 278,978 socks have been donated.   

From their blog:  We've partnered with Hannah's Socks, a non-profit whose sole mission is to get socks to those in need. They have a goal to distribute 225,000 socks this year, and we're here to help.

Want to know why they chose the bee as their symbol.  Check out their site

http://www.bombas.com

Live Well 360 Core Gym Bag

https://livewell360.com/

I head out to the gym early in the morning.  I am usually out by 5:00 am.  I need to be organized.  I need a bag with compartments.  I need a bag that is sturdy and holds up well.  I need a bag with great straps.  The Live Well 360 Core Gym Bag is that bag.   I will never ever need another bag. 

My favorite story about this bag is that when I first bought it got caught on a metal piece in the locker at the Y.  I heard what sound like a tear.  I swore and looked at the bag.  Not a single tear or pull was seen.  The bag is a little expensive but the quality is top notch. 

They just showcased a TOTE bag and very, very soon I think they will be selling a back pack.  I will be in on the back pack.  A sturdy back pack with many compartments are what I need for a long hike. 

This is the story of their business:

You've heard the saying, 'Necessity is the mother of invention'? Well, it's true.
Along our road to health and fitness, one thing kept falling short-our fitness bag. And since we demand the best of ourselves, everyday-one more mile, one more rep-why would we expect anything less from our most important fitness partner?
So, we tried every fitness bag that we could get our hands on, determined to find one that delivered. But, nothing fit the bill. This one was too bulky, that one had no pockets, this one looked cheap, that one was too small...
Was it too much to ask that a fitness bag not fall apart, rip, or fray?
That it keep our clean clothes away from the soles of our dirty shoes?
That our jewelry or watch not be relegated to the abyss that is the bottom of the bag?
That we get more than two pockets for our phone/keys/wallet/jewelry?
We didn't think so. We needed a bag that could keep up with us. And since we couldn't find one, we made our own. A whole line, in fact.

Living Proof Gear

Simply, I love the messages and the quality of these shirts.

https://www.etsy.com/shop/LivingProofGear

Walnut Street Café, Lynn, MA

Forget Dunkin Donuts.  Forget Starbucks.  What is better than a local coffee shop that has been in business for over 16 years where they always remember your order, know your name and front you some money when you left your wallet on the couch at home?  That is Walnut Street Café.

They have simple, good, inexpensive food items.  Looking for some music, poetry, a Pain Night, or comedy?  Want to have a beer or wine while enjoying the entertainment?  Walnut Street Café's got you covered.  Check it out if you are in the area.

LONG TIME

I cannot believe how long it has been since I have written a post.  There are many thoughts and ideas rolling around in my head.  They have not made it to paper.  I have many excuses; none of them very good in my opinion.  So, stay tune for more postings.

To get started, I want to share some quotes that have moved and touched me lately.  I hope you find some inspiration...

In the weight room...

This quote represents a sentiment I wish I had learned a long time ago...

 An Ironman at 79 years old...she is a rock star

That would be tomorrow but Deadlift Day brings excitement.

I LOVE CALVIN AND HOBBES...there is always some wisdom in this simple cartoon.

And of course Winnie the Pooh.

Very clever...

Do you have a favorite?

DISCOURAGEMENT AND REACHING OUT

Quick post here...

I've had this chronic problem for about 8 months now...a pain down my deltoid.  I've tried ART, massage therapy and trigger point massage.  All have been temporary fixes. 

Last Friday I did a trigger point massage with Kimmie at Massage & Company in Lynn.  I didn't have much pain down the arm at the time but what was there was gone at the end.  Kimmie was great and worked out all my trigger points.  I worked out Friday, Saturday, and Sunday without any pain.  I felt great and thought the problem was solved.  Of course I expected I would need maintenance. 

http://massageandcompanyspa.com/

My arm felt great until this morning.  The pain was there and worst then usually.  I attempted my workout.  I did some TGU's, some deadlifts, squats and swings pretty much with no problems.  Major problem was I could not press...at all...not even a 15 pound KB.  WTF. 

Tuesday is an off day for me so my arm did not have a work out yesterday.  It happily had a rest day.  Here is where I think part of the problem lies.  When I sleep on that arm, I wake up in pain.  Simple solution you say.  Just don't sleep on that arm.  Unfortunately it is not so simple.  I am sleeping.  I don't know. 

Full disclosure...I did attempt to bench press on Sunday with mixed results.  I had to stop because I could feel the pain down the deltoid. 

If I can't get this problem under control, I will not be able to participate in the SF certification.  The arm will not withstand 3 days of intensive exercise and then pass the SNATCH test on the last day. 

So...has anyone out there had a similar problem?  How did you solve the problem.  I am considering seeing a sports medicine doc for their opinion.  Any thoughts out there on that approach?  Thank you in advance.

TRAINING

My plan was to share my journey from the road of paralegal to SFG Kettlebell Instructor Level 1 Certification.

My initial training, for now, includes participating in the Women's Strength Training Program at Iron Body Studios.  I would like to share my training at Iron Body Studios.  However, the program was written by Artemis.  It is her personal program.  It is how she makes her living.  So I am not comfortable sharing what I am doing and the weight I am lifting. 

Let me just say...my goals include increasing my deadlift and press and doing at least one pull up. 

On the first day of training my greatest surprise was that I could actually do 3 sets of 5 assisted pull ups.  The assisted part was 2 medium sized bands.  I guess anything is possible.  I may bang out a pull up yet. 

I plan to share the journey on this blog...until I get to this point.

To learn more about StrongFirst go to

http://www.strongfirst.com/

LINK LOVE - Strong Women Edition

Short but sweet.  Sharing some articles that I recently found interesting...

Fitness

Deadlift...need I say more...

http://www.girlsgonestrong.com/4-kettlebell-deadlift-variations-you-should-be-doing/

Nothing says I am going to make this week my bitch like deadlifting.  Lots of various deadlift articles.

http://www.t-nation.com/all-articles/tags/deadlift

Health

Yes, I have rheumatoid arthritis.  I believe exercise helps control symptoms when you have an autoimmune disease.  You do what you can do.  Here are the stories of two women who agree.

http://www.everydayhealth.com/solutions/rheumatoid-arthritis-treatment-management/moderate-to-severe/love-to-exercise/?xid=nl_everydayhealthlivingwithrheumatoidarthritis_20150104

http://www.everydayhealth.com/news/crossfit-and-ra-keris-story/?xid=nl_EverydayHealthLivingWithRheumatoidArthritis_20150104

Life

Kelly Coffey attended the same  "I am not afraid to lift" workshop that I did.  I was struck by her sense of humor and her intensity.  I was also impressed with her strength and her ability to bang out pull ups. 

I signed up to receive her blog postings.  They are so honest and very vulnerable.  She has a unique ability to analyze herself and put those findings into words.  Take the time to read these two posts and read her story.  You won't be disappointed.  (The photo is from her website.)

http://www.strongcoffey.com/index.php/fitness-fraud/

http://www.strongcoffey.com/index.php/sad-on-christmas/